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Tuesday, November 30, 2010

Skillet Chicken and Biscuits

1 (10-ounce) can condensed reduced-fat cream of chicken soup
1/3 cup low-fat sour cream
2 1/2 cups diced cooked chicken breast
2 1/2 cups frozen mixed vegetables, thawed
1 (4-ounce) jar diced pimiento, drained
1/2 teaspoon thyme
1/4 teaspoon pepper
2 tablespoons parsley
1 (4-ounce) can reduced-fat crescent rolls

  1. Preheat oven to 450.
  2. Combine soup and sour cream in a large nonstick skillet; add chicken and next 4 ingredients.  Bring to a boil; cover, reduce heat, and simmer 8 minutes or until vegetables are tender.  Sprinkle with parsley.
  3. Unroll dough, separating dough along perforations into triangles; cut each triangle in half.  Bake at 450 for 6 to 7 minutes or until browned.  Spoon chicken mixture over 2 pastry triangle halves.
Makes 4 servings

Sunday, November 28, 2010

Parmesan Pork Tenderloin and Twice-Baked Garlic Potatoes

Parmesan Pork Tenderloin
1 lb. pork tenderloin
3 T. seasoned bread crumbs
1 T grated Parmesan cheese
1 t salt
1/8 t pepper
Cooking oil spray
1 small onion, chopped
1 clove garlic, minced

1.  Cut tenderloin into 8 pieces, approximately 1-inch thick.  Place each slice on its cut surface and flatten with heel of hand to 1/2 inch thickness.
2.  Combine crumbs, Parmesan cheese, salt, and pepper; dredge pork slices to coat. 
3.  Heat large non-stick skillet coated with cooking spray over medium heat.
4.  Add pork, onion, and garlic and saute 8 to 10 minutes, turning pork once and stirring veggies occasionally.
Makes 4 servings.

Twice-Baked Garlic Potatoes
4 large baking potatoes, scrubbed
1 garlic clove
1/2 cup chicken broth
1/2 cup sour cream
1/2 teaspoon pepper
1/4 cup Parmesan cheese

1.  Preheat oven to 425.
2.  Pierce the potatoes with a fork several times, place them on a baking sheet.  Wrap garlic clove in foil and place along side the potatoes.  Bake until the potatoes are tender and the garlic is browned and softened; 50 to 60 minutes.  Let the potatoes and garlic cool until comfortable to handle; about 15 minutes. 
3.  Halve the potatoes lengthwise; scoop the pulp into a large bowl, leaving the skins intact.  Cut the garlic clove in half, squeeze out the pulp and add to the potato.  Add the broth, sour cream, and pepper; stir and mash with a fork to the desired texture.  Spoon the stuffing back into the potato skins; sprinkle with Parmesan cheese and paprika. 
4.  Return the potatoes to the baking sheet and bake until heated through and lightly browned, about 15 minutes.
Makes 8 servings. 

Saturday, November 27, 2010

Beef, Bean, and Vegetable Tacos and Mexican Rice

Beef, Bean, and Vegetable Tacos
2 teaspoons vegetable oil
1 small onion, chopped
1 small green bell pepper, seeded and chopped
½ pound ground beef
1 cup frozen kernel corn
1 (1.25 ounces) envelope taco seasoning mix
1 (14.5 ounce) can chili-style tomatoes, drained
1 (16 ounce) can pinto beans, rinsed and drained
3 tablespoons cilantro
10 taco shells
2 cups chopped romaine lettuce
½ cup (2 ounces) reduced-fat shredded cheddar cheese

  1. Heat oil in a large nonstick skillet over medium-high heat.  Add onion and pepper; sauté 3 minutes.  Add beef and cook until beef is browned and vegetables are tender, stirring to crumble meat.
  2. Add corn, taco seasoning mix, tomatoes, and beans; bring to a boil, stirring occasionally.  Reduce heat, and simmer uncovered, 15 minutes or until mixture is slightly thick.  Stir in cilantro.
  3. Spoon 1/4 cup beef mixture into each taco shell; top evenly with lettuce and cheese.
Makes 5 servings.

Red Mexican Rice
2 cans diced tomatoes
1 teaspoon olive oil
1 cup chopped onion
1 cup rice, uncooked
1 clove garlic; minced
¾ cup water
¾ teaspoon salt
½ teaspoon dried oregano
¼ teaspoon pepper

In pot heat oil over medium-high heat, add onion, rice and garlic. Cook stirring frequently, until rice browns slightly, 1 to 2 minutes. Add 3/4 cup water, salt, oregano, pepper and tomatoes with juice. Cover and bring to boil. Reduce heat to low simmer 20 minutes. Remove from heat; let stand 5 minutes. Fluff with fork; transfer to serving bowl.
Makes 6 servings.

Sunday, November 21, 2010

Baked Yams with Pineapple

Sorry there isn't a picture, these aren't that pretty but are very yummy!  Another bonus is that sweet potatoes are cheap this week! 

2 large yams or sweet potatoes, peeled and cut into 1-inch slices
1/2 navel orange, cut into 4 slices
One 8-ounce can unsweetened pineapple tidbits (reserve juice)
1/2 teaspoon cinnamon
1/4 teaspoon nutmeg
2 teaspoons reduced-calorie margarine

1.  Preheat the oven to 375.
2.  In a 2-quart casserole, combine the yams, orange, pineapple and its juice, cinnamon and nutmeg; dot with the margarine.  Bake, covered, until the yams are tender, about 45 minutes.

Makes 4 servings.
191 Calories
1 g Total Fat
44 g Carbohydrate
6 g Fiber
2 g Protein

Thursday, November 18, 2010

Cream of Broccoli-Cheese Soup

Behold...the creation that killed my blender!

1 onion, chopped
4 cups chopped broccoli
4 chicken flavored bouillon cubes
3 small all-purpose potatoes, peeled and cubed
4 cups skim milk
1 carrot, shredded
3/4 cup reduced fat sharp cheddar cheese

1.  Spray a large nonstick saucepan or Dutch oven with nonstick cooking spray; heat.  Add the onion and cook, stirring constantly, until softened, about 5 minutes.  Add the broccoli, potatoes and 2 cups water; bring to a boil.  Reduce the heat and simmer, covered, until the vegetables are tender, about 20 minutes.

2.  With a slotted spoon, transfer the vegetables to a blender or food processor.  Puree, then return them to the liquid.  Add the milk, bouillon cubes and carrot; bring to a boil.  Reduce the heat and simmer, stirring as needed, until the carrot is softened, about 5 minutes.

3.  Remove the pan from the heat; cool about 1 minute.  Add the cheese; stir until the cheese is melted.

Makes 4 servings
Calories: 278
Fat: 5g
Carbohydrate: 40
Fiber: 5g
Protein: 20g

Tuesday, November 16, 2010

Sweet-and-Sour Chicken

Check out one of the cool mixing bows the boys got me for my birthday!
1 (15-ounce) can pineapple chunks in juice, undrained
1 tablespoon cornstarch
2 tablespoons low-sodium soy sauce
1 teaspoon brown sugar
1/4 teaspoon crushed red pepper
2 teaspoons vegetable oil
1 pound chicken breast tenders
1 cup red bell pepper strips
1 cup green bell pepper strips
2 cups hot cooked long-grain rice

1.  Drain pineapple, reserving 2/3 cup juice.  Combine cornstarch and soy sauce, stirring until cornstarch dissolves.  Stir in reserved pineapple juice, brown sugar, and crushed red pepper.

2.  Heat oil in a large nonstick skillet over medium-high heat.  Add chicken; cook until browned.  Add peppers; saute until tender.

3.  Add cornstarch mixture; cook, stirring frequently, 3 minutes or until sauce thickens slightly.  Add pineapple; cook 2 minutes.  Sever over rice.

Yields 4 servings (serving size: 1 1/4 cups of chicken mixture and 1/2 cup cooked rice)

Calories: 352
Protein: 29.7 g
Fat: 4.1 g
Carbohydrates: 46.9 g
Fiber: 2.9 g
Cholesterol: 66 mg
Iron: 2.6 mg
Sodium: 389 mg
Calcium: 33 mg

Thursday, November 11, 2010

Pork Chops and Potatoes

6 4-ounce pork loin chops - trimmed
1 10 3/4-ounce can Campbell's 98% Fat Free Cream of Mushroom Soup
1/4 cup low sodium chicken broth
1/4 cup Dijon mustard
1/2 teaspoon dried thyme
1 clove garlic - minced, or 1/4 tsp. garlic powder
1/4 teaspoon black pepper
6 medium potatoes -- thinly sliced
1 onion - sliced

In skillet, brown pork chops in 2 tablespoons oil, if desired. Drain fat.
In any size Crockpot Slow Cooker, mix soup, chicken broth, mustard, thyme, garlic, and pepper. Add potatoes and onion, stirring to coat. Place browned pork chops on top of potato mixture.
Cover and cook on LOW for 8 to 10 hours or on HIGH 4 to 5 hours.

Serves 6.
WW Points: 5

Chicken with Apples and Cider

Makes 4 Servings

-2 tablespoons vegetable oil
-1 Granny Smith apple, cored and sliced
-1 tablespoon packed dark brown sugar
-4 (4-ounce) skinless boneless chicken breasts
-1/4 teaspoon cinnamon
-1/4 teaspoon salt
-1/4 teaspoon freshly ground pepper
-1 medium onion, thinly sliced and separated into rings
-1/2 cup apple cider
-1/4 cup cider vinegar
-2 cups hot cooked wide noodles

1.  In a large nonstick skillet over medium heat, heat 1 tablespoon of the oil.  Saute the apple until lightly browned, about 5 minutes.  Sprinkle with the brown sugar; cook, stirring frequently, until tender, 3-5 minutes longer.  Transfer to a plate.

2.  On a sheet of wax paper, sprinkle the chicken with the cinnamon, salt, and pepper.  In the skillet, heat the remaining 1 tablespoon oil.  Saute the chicken until browned, 4-5 minutes on each side.  Transfer to another plate.

3.  In the skillet, cook the onion, covered, until tender, 6-8 minutes; stir in the cider and vinegar.  Reduce the heat and simmer 2 minutes.  Return the chicken to the skillet; simmer, spooning the sauce over chicken, until chicken is cooked through and liquid is reduced by half, 4-5 minutes.

4.  Return the apples to the skillet; cook until heated through, about 2 minutes.  Arrange the noodles on a platter; top with the chicken mixture, pouring any remaining juices over chicken.
 WW points: 8

Cheese Stuffed Manicotti

Makes 6 Servings

-1 teaspoon olive oil
-3 garlic cloves, minced
-1 (14 1/2-ounce) can tomato puree
-2 teaspoons dried oregano
-2 teaspoons fresh basil, or 1/2 teaspoon dried
-1/4 teaspoon freshly ground pepper
-1 1/2 cups part-skim ricotta cheese
-1 1/4 cups shredded part-skim mozzarella cheese
-3/4 cup grated Parmesan cheese
-1 large egg, lightly beaten
-1/4 cup chopped fresh flat-leaf parsley
-12 manicotti shells, cooked

1.  In a large nonstick skillet over medium heat, heat the oil.  Saute the garlic until golden, about 2 minutes.  Stir in the tomato puree, oregano, basil, and pepper; bring to a boil.  Reduce the heat and simmer, covered, stirring occasionally, about 15 minutes.

2.  Meanwhile, preheat the oven to 350 F; spray a 9x13-inch baking dish with nonstick spray.

3.  In a medium bowl, combine the ricotta, mozzarella, Parmesan, egg, and parsley.  Fill the manicotti shells with the cheese mixture; place in the baking dish.  Pour sauce over shells.  Bake until browned and bubbling, 30-40 minutes. 
WW Points: 8

Wednesday, November 3, 2010

Chicken Noodle Casserole

4 cups egg noodles - cooked and drained
2 cans condensed reduced fat cream of mushroom soup
1/4 cup skim milk
6 ounces cooked chicken breast halves - chopped
1 can tomatoes with green chilies - (Rotel)
10 ounces frozen mixed vegetables

Preheat oven to 350° F. Combine all ingredients in a large bowl. Mix well. Place into a 9 x 12" baking dish. Bake for 30 minutes.  Serves 8; 4 points per serving. 

Philly Cheese Steaks and Bakes Sweet Potato Fries

Philly Cheese Steaks- 7 points

1 spray(s) olive oil cooking spray
1 medium onion(s), thinly sliced
1 pound(s) raw lean flank steak, cut into 8 thin slices
2 tsp Worcestershire sauce
1/4 tsp table salt
1/4 tsp black pepper
4 roll(s) reduced-calorie hot dog bun(s)
1/4 cup(s) low-fat shredded cheddar cheese

Preheat oven to 350°F.  Coat a large nonstick skillet with cooking spray; set pan over medium-high heat. When pan is hot, add onion and sauté until tender and golden brown, about 10 minutes. Remove onion from pan; set aside.  Add steak to skillet and sauté until browned and cooked through, about 1 to 2 minutes per side. Add Worcestershire sauce, salt and pepper; cook until liquid is absorbed.  Divide steak evenly between buns and top with onion and cheese. Wrap in foil, transfer to oven and bake until cheese melts, about 5 to 7 minutes. Yields 1 sandwich per serving.

Oven Fried Sweet Potatoes- 2 points

4 medium sweet potatoes, cut into wedges
1 tablespoon vegetable oil
1/4 teaspoon pepper
1/2 teaspoon paprika
1/8 teaspoon salt

Place potatoes in bowl of water and let stand for 15 minutes. Preheat oven to 425 degrees. Spray a non stick cooking sheet with cooking spray. Set aside. Drain potatoes in colander
. Spread on paper towels and pat dry. Put potatoes in large bowl. Sprinkle with remaining ingredients and toss gently. Arrange on prepared baking sheet. Bake for 20 minutes. Turn potatoes and bake another 20 minutes or until golden brown, turning sheet halfway through each cycle to brown evenly.