Author: Kim (kimmie)
Date: 02-23-03 16:30
I hope you all enjoy some of these!!!!!! Kim
Broccoli & Chicken Casserole
3 c No Yolks egg noodle substitute
2 1/2 c ground chicken breast, skinless, cooked
1/2 c onions, chopped
3 1/4 c frozen broccoli cuts, thawed
10 3/4 ozs low-fat cream of mushroom soup
1/2 c skim milk
1/2 c Swiss cheese, shredded
1 tsp basil
2 tsps salt
1/4 tsp black pepper
1. Preheat oven at 350.
2. Prepare a 2 1/2-quart casserole dish with cooking spray, set aside.
3. Cook noodles according to package directions. Drain.
4. In a mixing bowl, combine noodles, chicken, onions and broccoli.
5. In another mixing bowl, combine soup, milk, cheese, basil, salt and pepper.
6. Stir in noodle mixture. Pour entire mixture into prepared dish.
7. Bake, covered for 40 minutes.
6 servings. 266 Calories, 4g Fat, 30g Protein, 21g Carbohydrate, 64mg Cholesterol, 880mg Sodium
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SPICY SALSA
1/4 cup chopped onion
8 plum tomatoes (chopped)
1/2 red onion (diced)
2 jalapeno peppers (diced) pulp & seeds removed.
2 cloves of garlic (chopped)
1/4 cp fresh coriander
1/2 tsp. cumin
1/4 cup lime juice, kosher salt & fresh ground pepper to taste
1. Combine all ingredients in a large plastic or glass bowl, (not aluminum).
2.Cover and let stand over night in refrigerator.
Make 16 servings. Per Serving: Fat; Less than 1 gram, Calories 25
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Spicy Turkey and Rice
2 c chicken broth
1 tsp basil
1/4 tsp garlic powder
1/4 tsp hot pepper sauce
14 1/2 ozs stewed tomatoes
2 c long-grain white rice, cooked
1 c frozen green peas, thawed
2 c turkey light meat, skinless, cooked and cubed
Mix broth, basil, garlic powder, hot pepper sauce and tomatoes in medium saucepan. Over medium-high heat, heat to a boil. Stir in rice and reduce heat to low. Cover and cook 20 minutes. Stir in peas and turkey. Cover and cook 5 minutes or until rice is done.
4 servings; 513 Calories; 4g Fat; 30g Protein; 88g Carbohydrate; 50mg Cholesterol; 1166mg Sodium
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Low fat
TACO CASSEROLE
1 lb ground skinless chicken breast
1/2 c onions, chopped
1/2 c bell peppers, chopped
1 clove garlic
1 pkg taco seasoning mix
8 ozs taco sauce
1 c fat-free sour cream
1 c fat-free cottage cheese
1 c low-fat tortilla chips, crushed
1 c low-fat cheddar cheese, shredded
Heat oven to 400. Spray cooking spray on bottom of a 2-quart casserole dish; set aside. In a skillet, cook chicken, onion, peppers, and garlic clove until tender. Add seasoning mix and taco sauce; set aside. In a medium bowl, combine sour cream and cottage cheese; set aside. Place half the crushed chips in the bottom of casserole dish. Add meat mixture to cover the chips, then cover the meat with sour cream mixture. Sprinkle with cheese and remaining crushed chips. Bake, uncovered, for 30 minutes or until cheese has melted.
8 servings; 287 Calories; 4g Fat (13% calories from fat); 25g Protein; 34g Carbohydrate; 43mg Cholesterol; 1002mg Sodium
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