Sunday, February 24, 2008

Chicken Breast / Sun Dried Tomatoes

Chicken Breast with Sun-Dried Tomatoes
Light & Tasty
Sun-dried tomatoes provide intense flavor in this delightful chicken entree. If you have all the ingredients for this dish ready before you start to cook, the recipe comes together quickly.

1/2 cup plus 3 tablespoons reduced-sodium chicken broth
1/4 cup chopped dry-packed sun-dried tomatoes
1/2 cup sliced fresh mushrooms
1 green onion, thinly sliced
2 teaspoons minced garlic, divided
4 boneless skinless chicken breast halves (4 ounces each)
1 teaspoon olive oil
2 teaspoons cornstarch
1/2 teaspoon dried basil
1/4 teaspoon salt
1/4 teaspoon pepper
1/2 cup fat-free milk
Hot cooked pasta, optional

Bring 1/2 cup broth to a boil; remove from the heat. Stir in sun-dried tomatoes; let stand for 10 minutes. In a large nonstick skillet coated with cooking spray, saute the mushrooms, onion and 1 teaspoon garlic for 1 minute. Stir in the remaining broth; cook 2 minutes longer or until mushrooms are tender. Remove mushroom mixture and set aside.

Rub chicken with remaining garlic. In the same skillet, brown chicken in oil for 3 minutes on each side. Stir in tomato mixture; bring to a boil. Reduce heat; cover and simmer for 10-12 minutes or until chicken juices run clear. Remove chicken; slice and keep warm.

In a small bowl, combine the cornstarch, basil, salt and pepper. Stir in milk until smooth; add to tomato mixture. Bring to a boil; cook and stir for 1-2 minutes or until thickened. Stir in mushroom mixture. Spoon over chicken. Serve with pasta if desired. Yield: 4 servings. Beth and I each have 1/4 of a chickem breast,

Nutrition Facts
One serving: 1/4 chicken breast with 1/4 cup sauce (calculated without pasta)
Calories: 95
Fat: 2.5 g
Saturated Fat: 1 g
Cholesterol: 33 mg
Sodium: 208 mg
Carbohydrate: 3.5 g
Fiber: 1 g
Protein: 15 g

Sunday, February 10, 2008

Fajita Pizza

I tried something new for the first time today. Inspiration has come from Michelle (eggface). She is always blogging about her tortilla pizzas, and how easy they are to make. Guess what? She is right.

After yesterdays Bariatric Iron Chef Luncheon, I was just food-ed out . There was no way I was going to cook. And my wife was the same way, tired! In fact when the luncheon was over, we came home and fell asleep for about 3 hours. "Nough said, we were tired!

When I woke up, I had an idea. We had ate dinner a couple of nights before at our favorite Mexican restaurant , "Las Maracas". We definitely had leftovers, fajitas! So, here was my idea!

I took 1 tablespoon of refried beans and spread them over a low carb tortilla. At that point I shredded some of the chicken, and scattered that about. 2 slices of low fat provolone cheese. Then topped it off with some of the vegetables. Slid the tortilla in the oven for about 10 minutes at 350 degrees. Man it was good! Thanks Michelle for the idea!

Peanut Butter Pie

Peanut Butter Pie
(Melinda R.)

1 1/2 cup sugar-free cookie crumbs OR graham cracker crumbs
2 tablespoons peanut butter
2 tablespoons butter

Instructions for crust:
Preheat oven to 350 degrees.In microwave-safe bowl melt peanut butter and butter. Add to crumbs and mix until well combined. Pat into a 9-inch pie plate. Bake for 10 minutes, or until golden. Cool completely.

One 8-ounce pkg. reduced-fat cream cheese
1 cup creamy peanut butter
3/4 cup Splenda Granular or Nature Sweet powdered
1 tablespoon vanilla extract
One 12-ounce container (3 cups) frozen whipped topping, thawed
Chopped peanuts

Instructions for filling:
Stir together cream cheese, peanut butter, Splenda, and vanilla until well mixed. Fold in thawed whipped topping. Pour into prepared pie crust and carefully smooth to edges. Sprinkle chopped peanuts on top for garnish. Cover tightly and freeze or chill overnight. This pie is very rich – a sliver will satisfy any sweet tooth! If you’d rather not have the crust, simply pour filling into individual dessert dishes, garnish with chopped peanuts and chill.

Nutrition Facts:
Makes 16 servings.Per Serving:
219 Cal
7 g Protein
17 g Tot Fat
12 g Carb
1 g Fiber
4 g Sugar
205 mg Sodium

Chicken Fajita Soup

Chicken Fajita Soup
(Shelia B.)

2 pounds of chicken tenderloins (diced into ½ inch pieces)
6 14.5 oz cans of tomatoes with jalapenos (Kroger Brand)
1 lb bag of Kroger’s frozen three peppers and onion blend
1 lb bag of frozen carrots (sliced)
1 lb bag of frozen corn
½ of a 1 lb bag of diced frozen onion
3 packages of Fajita seasoning (found in the Mexican Section, Kroger Brand)
1 1lb bag of dry black beans cooked and rinsed or you can use 4 cans of black beans rinsed.

Add chicken broth or water to fill crock pot

I place all ingredients in the crock pot and turn on with liquid until it is capable of being stirred well. Cook on low for 10 hours until chicken is done. You may need to add water as it cooks.

Enjoy!! However, those that is early out from surgery, watch the corn, everything else should be okay, but eat around or omit the corn. This can also be pureed for a good meal.

Banana Cream Pie / Oatmeal Coconut Crust

Banana Cream Pie
with Oatmeal Coconut Crust
(Melissa M).;skin=murray-sf

20 Murray® Sugar Free Oatmeal cookies
2 tablespoons flaked coconut
½ teaspoon cinnamon
3 tablespoons light margarine, melted
2 ¾ cups cold fat-free milk
½ teaspoon coconut extract (optional)
2 packages (4-serving size) vanilla flavor sugar-free, fat-free instant pudding & pie filling
1 large banana
1 ½ cups frozen fat-free non-dairy whipped topping, thawed

Finely crush cookies. In small bowl combine cookies, coconut and cinnamon. Add margarine. Toss to coat. Press on bottom and sides of 9-inch pie plate lightly coated with nonstick cooking spray. Bake at 350°F for 8 minutes. Cool completely. In large bowl combine milk and coconut extract, if desired. Add pudding mix. Beat with wire whisk about 2 minutes or until thickened. Pour half of pudding mixture into crust. Slice banana on top. Pour remaining pudding mixture over banana. Spread whipped topping over all. Refrigerate at least 30 minutes. Garnish as desired. Store in refrigerator.
Nutritional Facts:
Calories: 250
Total fat: 9g
Cholesterol: 0mg
Sodium: 430mg
Carbohydrates: 39
Dietary fiber: 1
Sugars: 10g
Protein: 5g

Peanut Butter Cookie Bites

Peanut Butter Cookie Bites
1/4 cup margarine, softened
1 cup creamy style peanut butter
1/4 cup egg substitute
2 tablespoons honey
1/2 teaspoon vanilla
1 cup SPLENDA® No Calorie Sweetener, Granulated
1 1/2 cups all-purpose flour
1/2 teaspoon baking soda
1/2 teaspoon salt

Preheat oven to 350 degrees F.
Beat margarine and peanut butter in a large mixing bowl with an electric mixer until creamy, approximately 1 minute. Add egg substitute, honey and vanilla. Beat on high speed for approximately 1 1/2 minutes. Add SPLENDA® Granulated Sweetener and beat on medium speed until well blended, approximately 30 seconds. Combine flour, baking soda and salt in a small mixing bowl. Slowly add flour mixture to peanut butter mixture, beating on low speed until well-blended, about 1 1/2 minutes. Mixture may be crumbly. Roll level tablespoons of dough into balls and drop onto a lightly oiled or parchment lined sheet pan, two inches apart. Flatten each ball with a fork, pressing a crisscross pattern into each cookie. Bake 7-9 minutes or until light brown around the edges. Cool on wire rack.

Nutritional Facts:
Calories 120
Calories from Fat 70
Protein 4g
Fat 8g (sat 1g)
Carbohydrate 10g
Fiber 1g
Cholesterol 0mg
Sodium 150mg
Sugar 2g

Easy Chicken Chili

Easy Chicken Chili
(Cheryl & Phil)

2 cups cubed, cooked PERDUE® chicken meat
2 tablespoons vegetable oil
1 tablespoon chili powder
1/2 small onion, chopped (about 1/2 cup)
2 cans (15 1/2 ounces each) chili beans with sauce
1 can (14 1/2 ounces) Mexican-recipe stewed tomatoes
Salt and ground pepper to taste

In large nonstick skillet over medium heat, heat oil.
Add chili powder and onion; cook 2 to 3 minutes until softened. Add 2 cups cubed and cooked chicken meat, beans and tomatoes; stir to blend and season with salt and pepper.
Reduce heat to low and simmer about 5 minutes or until heated through.

Nutrition Facts:
Servings Per Recipe 4
Amount Per Serving (* % of Daily Value)
Calories 379 (19%)
Total Fat 6.9g (11%)
Cholesterol 90mg (30%)
Sodium 976mg (41%)
Total Carbohydrate 29g (10%)
Fiber 7g
Sugars 0g
Protein 27g

Chili Relleno Puff

Chili Relleno Puff
(Freddie S.)
1 pound ground turkey, browned, crumbled and drained
1 small onion, diced (cook with ground turkey)
5 eggs, beaten until lemon-colored (about 3 minutes)
3 Tablespoons flour
1/4 teaspoon salt
1/4 teaspoon pepper
1/8 teaspoon cayenne pepper
1/4 teaspoon dry mustard
1/4 to 1/2 cup salsa (I saved this to put on top)
2 cups lowfat ricotta cheese
1 large can (7 oz.) diced, mild green chilis
1 cup shredded cheese (Jack, Colby, Mozzarella or a mixture)
1/4 cup shredded sharp cheddar

Brown meat and onions, drain and pat into a 9x9 baking dish. Beat remaining ingredients together (except for the last 1/4 cup cheddar--it is for the top.) Pour onto the ground meat and onion. Top with cheddar. Bake at 350 degrees for 30-35 minutes until golden brown and puffy (a knife will come out clean.)

Makes 9 servings
Per serving:
320 calories
29 grams protein

Roasted Butternut Squash & Onions

Roasted Butternut Squash & Onions
(Beth & Scott)

1 whole butternut squash
1-2 onions
Olive oil
Salt –to taste
Pepper-to taste

Peel squash and cut into ½ inch cubes. Peel and chop onions. Toss both items with a little olive oil then salt and pepper to taste. Spread items on a greased cookie sheet and bake for 25 minutes on 350 degrees.

Nutrition Facts:
Servings: 8
Calories: 69
Fat: 3.5g
Cholesterol: 0g
Sodium: 476g
Carbohydrates: 10g
Fiber: .4g

Quick Cordon Bleu

Chicken Cordon Bleu
(Beth & Scott)

4 boneless, skinless chicken breast halves
½ teaspoon paprika
4 thin slices fully cooked ham
1 cup soft bread crumbs
¼ cup grated parmesan cheese
¼ teaspoon pepper
3 to 4 tablespoons fat free mayonnaise

1 tablespoon “I can’t believe it’s not butter”
1 tablespoon all purpose flour
1 cup skim milk
¼ teaspoon salt
½ cup shredded Swiss cheese

Flatten the chicken to 1/2-in. thickness. Spread mustard on one side; sprinkle with paprika. Top each with a ham slice. Roll up tightly; secure with toothpicks. In a bowl, combine bread crumbs, Parmesan cheese and pepper. Brush chicken with mayonnaise; roll in crumb mixture. Place in a shallow 2-qt. microwave-safe dish; cover loosely. Microwave on high for 7 minutes; turn chicken. Cook 5-1/2 minutes more or until juices run clear; keep warm. In a 1-qt. microwave-safe dish, heat butter on high for 20 seconds; stir in flour until smooth. Cook, uncovered, on high for 20 seconds. Add milk and salt. Cook 2-3 minutes longer or until thickened. Stir in cheese until smooth. Add wine. Discard toothpicks from chicken; top with sauce.

Yield: 8 servings. Beth and I split a chicken breast half. A ¼ of a whole chicken breast produces the following nutritional facts.

Nutrition Facts:
One serving
Calories: 235
Fat: 12g
Saturated fat: 4.5g
Cholesterol: 70mg
Sodium: 420mg
Carbohydrates: 6g
Fiber: 0g
Protein: 25g

Mexican Style Chicken Kiev

Mexican Style Chicken Kiev
2 large boneless skinless chicken breast halves
1 can (4 ounces) chopped green chilies, drained
2 ounces Monterey Jack cheese, cut into 4 strips
1/4 cup fine dry bread crumbs
2 tablespoons grated parmesan cheese
3-1/2 teaspoons chili powder
1/4 teaspoon salt
1/8 teaspoon ground cumin
1/4 teaspoon pepper
Taco sauce optional

Directions: Flatten chicken to 1/4-in. thickness. Place about 2 tablespoons chilies and one strip of Monterey Jack cheese on long end of each chicken breast. Fold in sides and ends; secure with a toothpick. In a shallow bowl, combine the crumbs, Parmesan cheese, chili powder, salt and cumin. Spray chicken with Pam, then roll in crumb mixture. Place chicken rolls seam side down in an ungreased 11-in. x 7-in. x 2-in. baking dish. Drizzle with remaining butter. Cover and refrigerate at least 4 hours. Bake, uncovered, at 400° for 20-25 minutes or until chicken is tender.

Yield: 8 servings. Beth and I split a chicken breast half. A ¼ of a whole chicken breast produces the following nutritional facts

Nutrition Facts
One serving: 1/2 chicken breast
Calories: 123
Fat: 5 g
Saturated Fat: 3 g
Cholesterol: 44 mg
Sodium: 201 mg
Carbohydrate: 3 g
Fiber: 0 g
Protein: 14 g

Mexican Lasagna

Shelly's Mexican Lasagna
(Beth & Scott)

Filling: 2 whole chicken breasts, boiled and shredded
2 low-carb tortillas
1 tablespoon Southwest seasoning (cumin, oregano, cayenne)
1 cup shredded Mexican cheese + a little for top.
1 - 4 oz. can whole mild green chilies, seeded and chopped
Sour Cream Sauce:
1 small onion, diced
2 tablespoons butter
2 tablespoons flour
1 can chicken broth
1/2 cup sour cream

Preheat oven to 350. Melt butter, sauté onion till golden, add flour, and stir well. Add broth, cook till thickened. Stir in sour cream. Set aside. Mix the shredded cooked chicken, mild green chilies, the seasoning and a cup (minus a couple tablespoons) of Mexican shredded cheese together. Layer 1 low carb tortillas in the bottom of a 8x6x2 dish. Spoon 1/2 the chicken mixture on top of the tortillas, spoon 1/2 of the sauce. Place another low carb on top. Then the rest of the chicken and sauce. I finished with a sprinkle of reserved cheese. Bake for 35-40 minutes till golden and bubbly.
Beth modified this recipe to use a low-carb tortillas instead of a corn tortilla.