Chicken & Broccoli Casserole
It’s been too long since I have given you a new exciting recipe to try. I hope to be posting more oftenagain. Here is a very tasty dish from tonight that the family really enjoyed. The best thing is that it is a complete meal with veggies already included.
Enjoy!!
Chicken & Broccoli Casserole
Serve 6
Preheat oven 350o
Estimated Values per serving:
Calories = 300 Fat = 8 grams
Ingredients:
1 ½ broccoli
1 ½ pounds cooked skinless/boneless chicken breast – cut into bite sized pieces
1 tablespoon canola oil
¼ cup onion – chopped
2 cloves garlic
¼ cup sherry
3 – 4 dashes Worcestershire sauce
¼ cup flour
1 cup skim milk
1 cup chicken broth
6 ounces grated low fat Swiss cheese
Salt and pepper to taste
¼ cup bread crumbs
¼ cup parmesan cheese
Directions:
- Bring a large saucepan of water to boil. Add broccoli and cook for about 3 minutes. Drain and rinse with cold water. Add to a large bowl with cooked chicken and toss.
- Coat a 9-by-13 inch baking dish with cooking spray and set aside.
- Heat a skillet on medium heat, coat with cooking spray, add oil and chopped onion. Cooke 3 – 5 minutes until tender. Add garlic and cook for an additional 1 minute. Add sherry, scraping any pieces from the pan an cook until almost all the liquid has evaporated.
- In a small bowl, whisk together milk, broth and flour then add to skillet. Cook for 3 minutes, stirring constantly until mixture is bubbly and has thickened. Remove from heat and add Swiss cheese, stirring until all the cheese has melted.
- Pour cheese sauce into mixing bowl with chicken and broccoli, adding salt and pepper to taste and toss until well coated.
- Spoon mixture into prepared baking dish.
- Mix the bread crumbs and parmesan cheese together then sprinkle on top.
- Bake for 30 minutes or until browned on top.
Savory Chicken Cobbler
I love this time of year for a lot of reasonsincluding all the delicious comfort food recipes. Here’s a great low calorie/low fat take on the traditional Chicken Pot Pie. Sorry I didn’t have the time to caculate the estimated values but will update it soon.
NOTE: I rarely use brand names but “Best Life Buttery Spread” works really well for the cobbler because it needs to be firm.
In the meantime…Enjoy!
Savory Chicken Cobbler
Preheat oven to 400o
Savory Chicken Cobbler
Serves 8
Estimated Values per Serving:
Calories: 325 Fat: 3 grams
Chicken filling Ingredients:
1 onion – chopped
8 ounces sliced mushrooms
¼ cup sherry
2 cups chicken broth
¼ cup flour
1 package (12 ounces) frozen mixed vegetables – thawed
1 teaspoon thyme
1 pound bones/skinless cooked chicken breast – cubed
Salt & pepper
Cobbler Ingredients:
1 cup flour
1 teaspoon baking powder
1 teaspoon thyme
½ teaspoon salt
¼ teaspoon pepper
3 tablespoons low fat butter spread
¼ cup egg substitute
3 tablespoons skim milk
Directions:
Make the chicken filling:
- Heat a large skillet on medium low and coat with cooking spray. Add the mushrooms and sauté for about 10 – 12
minutes, turning occasionally, until browned. - Add onion, cover and sauté for about 5 – 7 minutes until the onions are soft and slightly browned.
- Increase heat to medium high and add sherry. Cook until all the liquid has absorbed. In a
small bowl, combine the chicken stock and flour then pour into the skillet and
stir until slightly thickened. - Add the vegetables, chicken and season with thyme, salt and pepper.
- Lower heat and simmer for about 10 minutes.
Make the cobbler:
- Whisk
together the flour, baking powder, thyme, salt and pepper. With a pastry knife, cut the butter spread
into the flour mixture until it resembles small peas. - Mix in the egg substitute and milk until moistened.
Assembly:
- Coat a large oven safe baking dish with cooking spray. Spoon chicken filling into the bottom and
then spoon cobbler on top, making mounds with the dough. - Bake for 20 – 25 minutes until the cobbler is slightly browned and cooked through.
- Serve hot.
Mixed Grill
This is such a great summer recipe and the best part is that you can get creative with it. If you don’t like eating pork, simply substitute it with beef instead. If you also don’t like some of the vegetable suggestions in the recipe, you can substitute others, some other suggestions might be escarole, eggplant,endive leaves or cauliflower .
The important thing is to have fun with it.
Enjoy…
Mixed Grill
Serves 8
Prep Time: 15 minutes
Grill Time: 20 – 25 minutes
Estimated Values per Serving:
Calories: 250 Fat: 7 grams
Mixed Grill
Ingredients:
Seasoning:
1 teaspoon salt
1 teaspoon onion powder
1 teaspoon dried thyme
½ teaspoon pepper
Vegetables:
10 ounce package button mushrooms – cut in half
2 zucchini – cut into 1” pieces
2 red bell peppers – cut into large pieces
2 medium onions – quartered
2 large potatoes – cut or sliced
Meat:
1 pound boneless pork loin
1 pound boneless/skinless chicken breasts
Directions:
- Heat an outdoor or indoor grill to 400o.
- Combine all spices in a small bowl.
- Season meats with half of the seasoning and set aside until ready to grill.
- Combine the zucchini and mushrooms in a bowl, coat with cooking spray and fold in half of the remaining seasoning.
- Combine peppers and onions in another bowl, coat with cooking spray and fold in the remaining seasoning.
- If you are using an outdoor grill, coat a vegetable basket with cooking spray and add the zucchini and mushrooms to the basket. Use an additional vegetable basket for the onions and peppers. If you only have 1 vegetable basket, you can grill the vegetables in batches.
- If the potatoes are large enough, add them directly on the grill (coating them with cooking spray first), if not, use a vegetable basket to grill them as well.
- Grill the vegetables and potatoes for 10 – 15 minutes until browned and softened.
- If you have a large grill, add the pork loin while the vegetables and potatoes are grilling. Grill the pork for about 7 minutes on each side or until the internal temperature reaches 165o. Remove from the grill, cover and rest the pork until ready to carve.
10. Grill the chicken breasts for 5 – 7 minutes on each side.
11. Transfer the grilled vegetables to a large serving platter. Carve the pork loin and transfer to the serving platter. Remove the cooked chicken breasts from the grill and transfer to the serving platter.
12. Serve hot.
Stuffed Breads
Roasted Red Pepper and Cheese Stuffed Bread
Preheat oven 400o
Prep Time: 10 minutes
Bake Time: 20 – 25 minutes
Estimated Values per Serving:
Calories: 240 Fat: 7 grams
Roasted Red Pepper and Cheese Stuffed Bread
Ingredients:
½ cup fat free ricotta cheese
¼ cup grated parmesan cheese
½ cup grated low fat mozzarella cheese
½ teaspoon granulated onion powder
½ teaspoon granulated garlic powder
½ teaspoon dried basil
1 package refrigerated thin crust pizza dough
1 jar (12.3 ounces) roasted red peppers
Directions:
- Coat a baking pan with cooking spray and set aside.
- In a small bowl mix together ricotta, parmesan, mozzarella, onion, powder, garlic powder and basil.
- Rinse and dry roasted peppers with paper towels.
- Roll out pizza dough and place half of the peppers in the middle of the pizza dough making sure you leave about a 1” border on the edges.
- Spoon cheese mixture on top of the peppers and spread over the peppers. Top with the remaining peppers.
- Roll pizza dough once toward the middle then fold both sides toward the middle. Roll the remaining dough until you have one large roll. Place the dough, seam side down onto a baking sheet.
- Bake for 20 – 25 minutes or until golden brown. Remove from oven, let stand for at least 5 minutes. Slice and serve.
Ham & Cheese Stuffed Bread
Preheat oven 400o
Prep Time: 10 minutes
Bake Time: 20 -25 minutes
Estimated Values per Serving:
Calories: 260 Fat: 8 grams
Ingredients:
½ cup fat free ricotta cheese
¼ cup grated parmesan cheese
½ cup grated low fat mozzarella cheese
½ teaspoon granulated onion powder
½ teaspoon granulated garlic powder
½ teaspoon dried basil
1 package refrigerated thin crust pizza dough
6 slices Italian deli meat ham
Directions:
- Coat a baking pan with cooking spray and set aside.
- In a small bowl mix together ricotta, parmesan, mozzarella, onion, powder, garlic powder and basil.
- Roll out pizza dough and place 3 slices of ham in the middle of the pizza dough making sure you leave about a 1” border on the edges.
- Spoon cheese mixture on top of the ham and spread over the ham. Top with the last 3 slices of ham.
- Roll pizza dough once toward the middle then fold both sides toward the middle. Roll the remaining dough until you have one large roll. Place the dough, seam side down onto a baking sheet.
- Bake for 20 – 25 minutes or until golden brown. Remove from oven, let stand for at least 5 minutes. Slice and serve.
Sausage Stuffed Bread
Preheat oven 400o
Prep Time: 15 minutes
Bake Time: 20 – 25 minutes
Estimated Values per Serving:
Calories: 250 Fat: 8 grams
Ingredients:
2 Italian style chicken sausages
2 cloves garlic – crushed
1/3 cup fat free ricotta cheese
¼ cup grated parmesan cheese
¼ cup mozzarella cheese
1 teaspoon dried basil
1 refrigerated pizza dough
Directions:
- Coat a baking sheet with cooking spray and set aside.
- Remove casings from sausages and chop. Heat a skillet on medium high heat and coat with cooking spray. Sauté sausage for 3 – 5 minutes until browned. Add crushed garlic and cook for 1 minute.
- Spoon sausage mixture into a small mixing bowl. Stir in ricotta, parmesan and mozzarella cheeses and basil.
- Roll out pizza dough and spread the sausage mixture in the middle of the pizza dough making sure you leave about a 1” border on the edges.
- Roll pizza dough once toward the middle then fold both sides toward the middle. Roll the remaining dough until you have one large roll. Place the dough, seam side down onto a baking sheet.
- Bake for 20 – 25 minutes or until golden brown. Remove from oven, let stand for at least 5 minutes. Slice and serve.
Chicken with Ricotta and Spinach
Serves 6
Prep Time: 10 minutes
Cook Time: 25 minutes
Estimated Values per Serving:
Calories: 210 Fat: 5 grams
- Chicken with Ricotta and Spinach
Ingredients:
1 pound boneless/skinless chicken breast – cut into bite sized pieces
Salt and pepper to season chicken
1 package (10 ounces) frozen chopped spinach – thawed
½ cup fat free chicken broth
½ teaspoon onion powder
½ teaspoon garlic powder
1 cup fat free half and half
1 cup fat free ricotta cheese
½ cup grated parmesan cheese
Directions:
- Season chicken with salt and pepper. Heat a large skillet on medium high heat and coat with cooking spray. Add chicken and sauté for 7 – 10 minutes until chicken is cooked through.
- Squeeze excess water from thawed spinach and add to the skillet. Add chicken broth, onion and garlic powder and cook until the liquid is absorbed (about 5 minutes).
- In a small bowl, whisk together the half and half, ricotta cheese and parmesan cheese. Reduce heat to medium low and add the cheese mixture, heat through until the sauce is warm and the cheese has melted.
- Serve hot over pasta or rice.
Chicken Sauté in Sweet Wine Sauce
Chicken Sauté in Sweet Wine Sauce
Serves 6
Prep Time: 10 minutes
Cook Time: 30 minutes
Estimated values per serving:
Calories = 150 Fat = 3 grams Points: 3
Chicken Sauté in Sweet Wine Sauce
Ingredients:
1 teaspoon thyme
½ teaspoon salt
½ teaspoon pepper
6 boneless/skinless chicken breasts
1 tablespoon olive oil
1 onion – chopped
2 cloves garlic – sliced
½ cup white wine
2 tablespoons cream sherry
1 cup chicken broth
Directions:
- Combine thyme, salt and pepper and rub on both sides of each chicken breast. Heat a large skillet on medium high heat and coat with cooking spray.
- Add chicken breast and cook for 5 – 7 minutes on each side until cooked through. Remove chicken from skillet, cover and set aside.
- Add olive oil to skillet then onion and sauté for 5 minutes until browned and tender. Add garlic and sauté for an additional minute. Add wine and sherry, scraping any pieces from skillet. Cook liquid down until almost completely absorbed.
- Add chicken broth and simmer for 5 – 7 minutes until reduced to half. Add chicken breasts back to skillet with sauce and coat with sauce on both sides, simmering for 2 minutes.
- Remove chicken breasts and place onto serving platter. Pour sauce on top and serve.
Macaroni and Gravy
Years ago, when I first met my husband, he would talk endlessly about how his mother would make “macaroni and gravy” every Sunday night for dinner. When I first heard of this, I thought it sounded disgusting and had visions of macaroni with brown gravy, like the kind you pour on roast beef. However, when I had the pleasure of eating at his mother’s house that first Sunday did I understand what he meant; “macaroni and gravy” is pasta topped with a rich tasting tomato sauce that had simmered in some type of meat all day.
Dean, my husband, and I have modified the original recipe so that it is no longer dripping in grease yet still maintains that delicious rich and hearty flavor. This “gravy” is so good, you don’t need to add anything and is perfect just the way it is.
From our family to your, enjoy this Italian tradition – modified so that it is “delicious and light”.
Macaroni and Gravy
Serves 4
Prep Time: 15 minutes
Cook Time: 1 hour 15 minutes (you could cook all day too)
Estimated values per serving:
Calories = 570 Fat = 7 grams Points: 6
Ingredients:
½ pound London broil
½ pound skinless/boneless chicken breast
Salt and pepper to taste
2 small onions – chopped
1 tablespoon olive oil
1 cup red wine – divided
3 cloves garlic – minced
2 cans (28 ounces each) crushed tomato
1 tomato can (28 ounces) of water
2 tablespoons double concentrate tomato paste
1 tablespoon sugar
Parsley flakes to taste (about 2 teaspoons)
Dried basil to taste (about 2 teaspoons)
½ pound pasta
Directions:
- Season London broil and chicken with salt and pepper. Heat a large pot on medium high heat, coat with cooking spray and add olive oil. Add London broil and chicken and sauté for about 5 minutes on each side until browned.
- Remove meats from the pot and add onion. Sauté for 5 minutes until soft and browned. Add ½ cup red wine and cook until liquid is absorbed.
- Add garlic and the other ½ cup wine and cook until the wine is reduced by half.
- Add the crushed tomatoes, fill one can with water and add to the pot, tomato paste, sugar, parsley and basil and bring to a boil.
- Add back the London broil and chicken and simmer on low for 1 hour (tasting to adjust seasonings as needed).
- While the “gravy” is simmering for the last 10 minutes, bring a large pot of water to boil. Add pasta and cook for about 8 minutes until done.
- Drain pasta and place in a serving bowl. Add “gravy” to pasta. Serve meats on a separate serving platter.
Chicken Apple Sausage Stuffing
Chicken Apple Sausage Stuffing
Serves 18
Preheat oven 375o
Prep Time: 10 minutes
Cook Time: 45 minutes
Estimated values per serving:
Calories = 160 Fat = 4 grams Points: 4
Chicken Apple Sausage Stuffing
Ingredients:
1 onion – chopped
3 celery ribs – chopped
1 apple – chopped
1 package (12 ounces) chicken sausage links
1 5.2 ounce bag of chestnuts – chopped
4 cups vegetable broth
1 teaspoon dried parsley
½ teaspoon poultry seasoning
1 bag (14 ounces) herbed seasoned stuffing cubes
2 tablespoons butter spread
Directions:
- Heat a large sauce pot or skillet on medium heat and coat with cooking spray. Add onion and celery and sauté for 5 minutes until soft and browned. Add apple and cook another 3 – 4 minutes.
- Add sausage and sauté for 5 minutes until browned.
- Add chestnuts, broth, parsley and poultry seasoning and bring to a boil.
- Remove from heat and Stir in bread stuffing cubes.
- Coat a large baking dish with cooking spray and spoon in stuffing. Spread butter spread on top.
- Bake 30 for minutes and serve hot.
Creamy Roast Chicken in Mushroom Sauce
My family was delighted at how delicious this was. If you like creamy sauces and mushrooms, this is a must try.
My son hates mushrooms and even enjoyed it. My husband dislikes cream sauces and enjoyed it too. So it might be worth a try even if you don’t like creamy with mushrooms:)
Creamy Roast Chicken in Mushroom Sauce
Serves 4
Creamy Roast Chicken in Mushroom Sauce
Preheat oven 425o
Prep Time: 15 minutes
Cook Time: 1hour and 15 minutes
Estimated values per serving:
Calories = 165 Fat = 1 grams Points: 3
Ingredients:
1 ½ pounds chicken breast on the bone – skinned
1 large onion – chopped
½ cup celery – chopped
2 cloves garlic – minced
4 ounces shitake mushrooms – diced
½ cup white wine
½ cup cream sherry
2 cups chicken broth
2 bay leaves
2/3 cup fat free sour cream
Directions:
- Arrange chicken pieces on a roasting pan and season with salt and pepper. Roast chicken for 45 minutes, cover, and set aside.
- Heat a large deep on medium heat and spray with cooking spray. Add onion and sauté for 5 minutes until browned. Add mushrooms, raise the heat and cook for 3 minutes until lightly browned. Add celery and cook another 3 minutes then add garlic and cook for about 1 minute.
- Add wine and sherry and reduce until liquid is almost completely absorbed, scraping any pieces from the bottom of the skillet.
- Add chicken broth and bay leaves and simmer for 15 minutes. Add chicken to heat for about 5 minutes.
- Remove chicken and place onto a serving platter. Remove skillet form heat, add sour cream and stir until combined. Heat for 2 minutes then pour sauce over chicken and serve.
Korean Chicken BBQ
Korean Chicken BBQ
Korean Chicken BBQ
Serves 4
Prep Time: 45 minutes
Cook Time: 20 minutes
Estimated Values per Serving:
Calories: 195 Fat: 5 grams Points: 4
Ingredients:
1 pound boneless/skinless chicken breasts
2 tablespoons sugar
4 tablespoons soy sauce
4 tablespoons minced green onions
2 teaspoons minced garlic
1 teaspoon minced ginger
Dash of pepper
1 tablespoon toasted sesame seeds
1 tablespoon sake (or white wine)
1 tablespoon sesame oil
Directions:
- Cut chicken breasts half so that they are half the width.
- In a medium bowl, whisk together sugar, soy sauce, green onions, garlic, ginger, pepper, sesame seeds, sake and sesame oil.
- Pour marinade over chicken and let stand for 20 – 50 minutes.
- Heat a large grill pan on high heat and spray with cooking spray. Add chicken breast meat and grill for 5 – 7 minutes on each side until cooked.
- Serve hot.
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