Goulash

Goulash

1C canned peas1C canned Corn
2tbsp chopped red onion
1lb lean ground chicken
1/4 tsp ground black pepper
1/4 tsp original mrs dash
1 tsp chopped Garlic
1 tbsp Extra virgin olive oi
l6 tbsp dry brown Gravy(clubhouse low sodium 2 pkgs)
1 Large can stewed tomatoes
1C Catelli Smart pasta Macaroni
2C water

Instructions

Brown ground chicken in olive oil, sprinkle mrs dash in as well- Boil Pasta in water until Al dente

Drain canned tomatoes & add to chicken mix

When pasta ready, add to tomatoes & chicken- add onion

Bring 2C water & dry gravy to a boil mix until thickened

add peas & Corn & gravy to chicken mix- Add garlic & pepper to mix

Special Notes

** simmer for at least 20 minutes after adding all ingredients together & enjoy

** very hearty dish, my family usually enjoys it with a piece of bread and butter =0)

Estimated POINTS® Values Per Serving 5Servings 6Main Meals Community built RECIPE
Ingredients

Warm New Potatoes with Roasted Vegetables

Ingredients

15 sprays cooking spray
500 gm uncooked new potatoes
2 1/2 rosemary sprig
1/2 tsp ground cumin, (optional)
1 medium zucchini, sliced
2 medium green pepper, red or yellow deseeded and cut into chunks, red and yellow
20 small tomato(es)
1 tsp table salt
1/2 tsp black pepper
2 Tbsp fresh lemon juice
2 Tbsp fat-free balsamic vinaigrette dressing
2 tsp parsley, chopped
1 clove garlic clove(s), pureed (1 tsp)

Instructions

Preheat oven to 6/200°C/400°F.

Put olive oil into roasting pan with potatoes. Toss to coat. Add rosemary and ground cumin, if using, then roast for 15 minutes.

Remove roasting pan from oven. Tip in all remaining vegetables, apart from tomatoes.Season, toss together, then roast for another 25 -30 minutes.

Cut vine tomatoes (if using) into 4 bunches. Add tomatoes to roasting pan and roast for 5 more minutes.

Mix lemon juice, balsamic vinaigrette, parsley and garlic puree. Sprinkle over vegetables and serve at once.

Courtesy of www.weightwatchers.ca


POINTS® Value: 4Servings: 4Preparation Time: 10 minCooking Time: 50 minLevel of Difficulty: Easy

Scallop and Bacon Kabobs

Ingredients
1 pound scallops, jumbo-size preferred (about 12 to a pound)
8 slices reduced fat uncooked bacon
1 medium English cucumber, sliced into 1/2-inch-thick rounds
16 medium grape tomatoes, or cherry tomatoes
1/2 tsp table salt
1/2 tsp black pepper

Instructions
Soak eight 10- to 12-inch wooden skewers in water for at least 2 hours (or use metal skewers).

Place a grill pan in broiler and heat to high (or heat an outdoor grill to high).

To assemble kabobs, using 2 skewers held parallel, about 1 inch apart, thread the end of one bacon strip onto skewers. Add a scallop and flip long end of bacon over scallop and skewer it into place. Add a cucumber slice and a tomato; flip long end of bacon over tomato and skewer it into place. Add another scallop and flip bacon over scallop. Add a cucumber slice and a tomato; flip bacon over tomato again and skewer it into place. Continue process—threading on another slice of bacon when necessary—until each skewer is complete with 3 scallops, 3 cucumber slices, 3 tomatoes and 2 strips of bacon. Repeat entire process with remaining skewers and ingredients to yield 4 kabobs. Season to taste with salt and pepper.

Place kabobs on grill pan and broil (or grill) for 4 minutes on one side; turn kabobs and cook until bacon is cooked and scallops just begin to turn golden, about 4 minutes more. Serve with lemon wedges. Yields 1 kabob per serving.

Notes
Using two skewers per kabob allows you turn easily turn them. Replace the scallops with jumbo shrimp if you want, and consider using different vegetables like scallions or sweet onions, mushroom caps or red peppers (could affect POINTS values).

Courtesy of www.weightwatchers.ca

POINTS® Value: 4Servings: 4Preparation Time: 10 minCooking Time: 8 minLevel of Difficulty: Easy

Lemon Grilled Chicken

Ingredients
3 tablespoons fresh lemon juice
2 tablespoons extravirgin olive oil
2 garlic cloves, minced
7 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper Cooking spray

Preparation
1. Prepare grill to medium-high heat.
2. Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes, turning occasionally. Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and pepper.
3. Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until done.

Yield
7 servings (serving size: 1 breast half)


Nutritional Information
CALORIES 159(20% from fat); FAT 3.5g (sat 0.7g,mono 1.8g,poly 0.6g); IRON 1mg; CHOLESTEROL 74mg; CALCIUM 16mg; CARBOHYDRATE 0.5g; SODIUM 218mg; PROTEIN 29.5g; FIBER 0.1g

Diane Morgan ,
writePublicationAppearance();
Cooking Light, AUGUST 2008

Mushroom Spinach Lasagna

Mushroom Spinach Lasagna

1 500g tub 2% cottage cheese
1/4 cup grated Parmesan cheese
1 egg, lightly beaten
1/4 tsp each grated nutmeg, salt, and pepper
1 300g package frozen spinach, thawed 1
12 oven-ready lasagna noodles
1 cup shredded provolone or mozzarella 2


Tomato Mushroom Sauce:
1 tbsp vegetable oil 3
1 onion, chopped
1 carrot, finely diced
3 cloves garlic, minced
4 cups sliced cremini or white button mushrooms 4
2 tsp dried Italian herb seasoning 5
1/4 tsp each salt and pepper
pinch hot pepper flakes 6
1 700ml jar of prepared pasta sauce 7

In large saucepan, heat oil over medium-high heat; sauté onion, carrot, garlic, mushrooms, herbs, salt, pepper, and hot pepper flakes until liquid is evaporated (about 8 minutes). Add pasta sauce and 1-1/2 cups water; bring to boil.

Meanwhile, in a large bowl, combine cottage cheese, Parmesan cheese, egg, nutmeg, salt, and pepper. In sieve, press moisture out of spinach; chop and add to bowl, stirring to combine.
Pour 1 cup of the sauce into slow cooker. Arrange 3 of the noodles8 over sauce. Top with half of the cheese mixture. Cover with 3 noodles and half of the remaining sauce. Repeat with noodles and remaining cheese mixture. Sprinkle with shredded mozzarella or provolone. Cover and cook on low for 3 hours or until bubbly and pasta is tender.

Makes 8 servings.

Per serving: about 363 cal, 22g pro, 11g total fat (5g sat fat), 44g carb, 5g fibre, 41 mg chol, 999mg sodium. %RDI: 25% calcium, 16% iron, 52% vit A, 18% vit C, 26% folate.


1 Save yourself a step and buy frozen chopped spinach.
2 I had mozzarella, so I used mozzarella.
3 I used olive oil, because that's what I use.
4 I used a mix of both, probably about 75% cremini and 25% white button.
5 I used dried parsley, oregano, and basil, for a combined total of about 2 tsp.
6 I skipped this.
7 I used Classico's tomato basil sauce.
8 My slow cooker is oval-shaped (or, perhaps more precisely, rectangular with rounded corners), and I found I had to break the noodles to make them fit well.



Courtesy of Melanie!

Hummus

Ingredients:
1 12-oz can chick peas
1-2 large cloves garlic
2 Tbsp extra virgin olive oil
2 tsp+ tahini (sesame paste)
juice of 1 lemon
1/4 tsp salt

Directions:

Drain water from the can of chick peas into a small bowl and reserve.-In a food processor (or blender), mix together the chick peas with the remaining rest of the ingredients, being careful to add second half of lemon juice and tahini slowly, stopping to taste.-Slowly add some of the reserved liquid from beans and a bit of water for correct consistency,(about 1-2 minutes) until a smooth, slightly fluid paste is formed.-Refrigerate for at least 30 mins before serving. This changes the taste of the hummus by allowing the flavors to form.Note: to dress the hummus up for the table, the traditional way of serving is on a plate, with an extra drizzle of olive oil on top and a sprinkle of paprika and chopped parsley.

Citrus Pepper Broiled Salmon with Fresh Tomato Salsa

Ingredients:
6 oz. salmon steak, about 1 1/2 in thick
1 Tbsp olive oil
1/4 c. dry white wine
1/8 tsp orange zest, stripped and minced
1/8 tsp lemon, stripped and mined
1/8 tsp parsley, finely chopped
1/2 small garlic clove, minced
salt and ground rainbow peppercorns
1 tomato, chopped fine
1 Tbsp finely chopped cucumber
1 Tbsp finely chopped red onion
1 tsp finely chopped jalepeno

Directions:-Mix tomato, cucumber, red oion, and jalepeno in a small bowl and set aside.-Heat heavy saute pan over medium high heat and set broiler to low.-Add olive oil to pan and swirl to coat.-Add salmon steak, skin-down to hot pan and cook until browned, about 3 minutes.-Season top of steak with zests, parsely, garlic, and salt and ground pepper.-Flip steak in pan and cook until browned, about 3 minutes.-Remove skin from bottom of steak and discard.-Add white wine to pan and swirl to coat.-Put pan under broiler and cook until heated through and fork tender.-Flip salmon steak in pan and swirl to pick up bowned bits in pan halfway through.-Remove pan from oven, flip and swirl on bottom of pan to pick up juices and transfer to plate.-Top fish with fresh tomato mixture and serve.

Courtesy of Good Things Catered

http://goodthingscatered.blogspot.com/2007/11/basic-broiled-salmon-with-fresh-tomato.html

Herb Crusted Salmon

Ingredients:
6 oz. salmon steak, about 1 1/2 in thick
1 Tbsp olive oil
3 Tbsp. lemon juice
1/8 tsp tarragon, finely minced
1/8 tsp rosemary, finely minced
1/8 tsp parsley, finely chopped
pinch ground mustard seed
pinch ground red pepper
1/2 small garlic clove, minced
salt and ground peppercorns

Directions:-Heat heavy saute pan over medium high heat and set broiler to low.-Add olive oil to pan and swirl to coat.-Add salmon steak, skin-down to hot pan and cook until browned, about 3 minutes.-Season top of steak with herbs, garlic, and salt and ground pepper.-Flip steak in pan and cook until browned, about 3 minutes.-Remove skin from bottom of steak and discard.-Add lemon juice to pan and swirl to coat.-Put pan under broiler and cook until heated through and fork tender.-Flip salmon steak in pan and swirl to pick up bowned bits in pan halfway through.-Remove pan from oven, flip and swirl on bottom of pan to pick up juices and transfer to plate.

Courtesy of Good Things Catered

http://goodthingscatered.blogspot.com/2007/11/herb-crusted-salmon.html

Chicken Cordon Bleu

This lightened version of Chicken Cordon Bleu remains tres dé licieuse despite a modest amount of butter. Fix mashed potatoes and a side of green beans while the chicken bakes.

Ingredients
1/4 cup fat-free, less-sodium chicken broth
5 teaspoons butter, melted
1 large garlic clove, minced
1/2 cup dry breadcrumbs
1 tablespoon grated fresh Parmigiano-Reggiano cheese
1 teaspoon paprika
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon dried oregano
1/4 teaspoon freshly ground black pepper
4 thin slices prosciutto (about 2 ounces)
1/4 cup (1 ounce) shredded part-skim mozzarella cheese
Cooking spray

Preparation

Preheat oven to 350°.

Place broth in a small microwave-safe bowl; microwave at high 15 seconds or until warm. Stir in butter and garlic. Combine breadcrumbs, Parmigiano-Reggiano, and paprika in a medium shallow bowl; set aside.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and pound each to 1/4-inch thickness using a meat mallet or rolling pin. Sprinkle both sides of chicken with salt, oregano, and pepper. Top each breast half with 1 slice of prosciutto and 1 tablespoon mozzarella. Roll up each breast half jelly-roll fashion. Dip each roll in chicken broth mixture; dredge in breadcrumb mixture. Place rolls, seam side down, in an 8-inch square baking dish coated with cooking spray. Pour remaining broth mixture over chicken. Bake at 350° for 28 minutes or until juices run clear and tops are golden.

Yield

4 servings (serving size: 1 rolled chicken breast half)
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Nutritional Information

CALORIES 297(30% from fat); FAT 9.9g (sat 4.4g,mono 3.6g,poly 1g); PROTEIN 45.5g; CHOLESTEROL 125mg; CALCIUM 94mg; SODIUM 619mg; FIBER 0.5g; IRON 1.9mg; CARBOHYDRATE 3.8g

Courtesy of MyRecipes.com (http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1134074)

Foil Packet Southwestern Chicken Dinner

Prep: 10 min
Ready In: 40 min
Serves: 4

1-1/2 cups instant white rice, uncooked
1-1/2 cups warm water
4 small boneless skinless chicken breasts (1 lb./ 500 g)
1-1/2 tsp. chili powder
1/4 cup KRAFT CALORIE-WISE RANCHER'S CHOICE Dressing
1/2 cup KRAFT Double Cheddar Shredded Cheese
4 cups small broccoli florets
1 cup chopped red peppers (about 1 medium)

PREHEAT oven to 400°F. Combine rice and water; let stand 5 min.

SPOON rice mixture evenly onto centre of each of four large sheets of heavy-duty foil. Top each with 1 chicken breast; sprinkle with chili powder. Drizzle evenly with dressing; top with cheese and vegetables. Bring up foil sides. Double fold top and both ends to seal each packet, leaving room for heat circulation inside. Place foil packets in single layer in 15x10x3/4-inch baking pan.

BAKE 25 to 30 min. or until chicken is cooked through (170°F). Place one packet on each of four dinner plates. Cut slits in foil with sharp knife to release steam before opening.

From www.kraftcanada.com

Rosemary Pork Tenderloin

Ingredients
1 tablespoon olive oil
1 (1-pound) pork tenderloin, trimmed and cut crosswise into 12 (1-inch) slices
1/2 teaspoon salt
1/2 teaspoon black pepper
1/2 cup dry white wine
1 tablespoon chopped fresh or 1 teaspoon dried rosemary
2 tablespoons water
1 teaspoon cornstarch
1/2 cup cranberry chutney (such as Crosse and Blackwell)

Preparation
Heat the oil in a large nonstick skillet over medium-high heat. Sprinkle pork with salt and pepper. Add pork to pan; saute for 5 minutes, turning once.

Add wine and rosemary to pan; bring to a boil. Cover, reduce heat, and simmer for 6 minutes. Combine water and cornstarch in a small bowl. Remove pork from pan; keep warm. Add cornstarch mixture to pan; bring to a boil. Cook 1 minute or until thick, stirring constantly. Serve the pork with sauce and chutney.

Yield
4 servings (serving size: 3 slices pork, about 2 tablespoons sauce, and 2 tablespoons chutney)
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Nutritional Information
CALORIES 224(30% from fat); FAT 7.4g (sat 1.8g,mono 4.3g,poly 0.8g); PROTEIN 24.3g; CHOLESTEROL 74mg; CALCIUM 21mg; SODIUM 359mg; FIBER 0.9g; IRON 2mg; CARBOHYDRATE 14.7g

Chicken Teriyaki

4 chicken breasts
1 egg, beaten
cornstarchoil
carrots
purple onion
green pepper

Sauce:
1/2 cup vinegar
1/2 cup water
1 1/2 cups sugar
1/4 cup soy sauce
1 tablespoon ketchup

Cut up boneless, skinless chicken breasts into pieces. Coat in beaten egg, then roll in cornstarch. Brown each piece of chicken in hot oil. Put chicken in baking dish and cover with sauce. Bake at 350 for 1 hour. Add the vegetables half way through cooking time. Serve over rice.

Beef and Mushroom Dijon

From: Campbell's Kitchen

Prep: 10 minutesCook: 25 minutes

Serves: 4

Ingredients:

Vegetable cooking spray
6 oz. mushrooms, sliced (about 2 cups)
1 medium onion, chopped (about 1/2 cup)
3/4 lb. boneless beef sirloin steak, 3/4-inch thick, cut into strips*
1 can (10 3/4 ounces) Campbell's® Condensed Cream of Mushroom Soup (Regular, 98% Fat Free, 25% Less Sodium or Healthy Request®)
1/4 cup water
2 tbsp. Dijon-style mustard
4 cups hot cooked rice, cooked without salt
Chopped fresh parsley (optional)

Directions:

Spray a 10-inch skillet with the cooking spray and heat over medium-high heat for 1 minute. Add the mushrooms and onion and cook until tender. Remove the vegetables and set aside. Remove the skillet from the heat.

Spray the skillet with the cooking spray. Add the beef and cook until it's well browned and the juices evaporate, stirring often.

Stir the soup, water, mustard and vegetables into the skillet and cook until the mixture is hot. Toss the rice with the parsley, if desired. Serve the beef with the rice.

*To make slicing easier, freeze beef for 1 hour.

Cheesy Chicken & Rice Casserole

From: Campbell's Kitchen

Prep: 5 minutesBake: 50 minutesStand: 10 minutes

Serves: 6

Ingredients:
1 can (10 3/4 ounces) Campbell's® Condensed Cream of Chicken Soup (Regular or 98% Fat Free)
1 1/3 cups water 3/4 cup uncooked regular long-grain white rice
1/2 tsp. onion powder
1/4 tsp. ground black pepper
2 cups frozen mixed vegetables
4 skinless, boneless chicken breasts halves
1/2 cup shredded Cheddar cheese

Directions:
Stir the soup, water, rice, onion powder, black pepper and vegetables in an 11 x 8-inch (2-quart) shallow baking dish.

Top with the chicken. Season the chicken as desired. Cover.
Bake at 375°F. for 50 minutes or until the chicken is cooked through and the rice is tender. Top with cheese. Let casserole stand for 10 minutes. Stir rice before serving.

Try It Alfredo: Use 1/4 cup grated Parmesan for Cheddar cheese. Add 2 tablespoons Parmesan cheese with soup. Use broccoli flowerets for vegetables. Top chicken with remaining Parmesan cheese.

Trim It Down: Use Campbell's® 98% Fat Free Cream of Chicken Soup instead of regular soup and use low fat cheese instead of regular cheese.

Mexican: In place of onion powder and pepper use 1 teaspoon chili powder. Substitute Mexican cheese blend for Cheddar.

Italian: In place of onion powder and pepper use 1 teaspoon Italian seasoning, crushed. Substitute 1/3 cup shredded Parmesan for Cheddar.

Nutrition Information
using Campbell's® Condensed Cream of Chicken Soup Calories 410, Total Fat 13g, Saturated Fat 5g, Cholesterol 94mg, Sodium 699mg, Total Carbohydrate 36g, Dietary Fiber 3g, Protein 36g, Vitamin A 28%DV, Vitamin C 28%DV, Calcium 14%DV, Iron 16%DVusing Campbell's® Condensed 98% Fat Free Cream of Chicken Soup Calories 379, Total Fat 10g, Saturated Fat 5g, Cholesterol 94mg, Sodium 556mg, Total Carbohydrate 36g, Dietary Fiber 2g, Protein 35g, Vitamin A 29%DV, Vitamin C 28%DV, Calcium 14%DV, Iron 16%DVusing Campbell's® Condensed Healthy Request® Cream of Chicken Soup Calories 385, Total Fat 10g, Saturated Fat 5g, Cholesterol 91mg, Sodium 447mg, Total Carbohydrate 37g, Dietary Fiber 2g, Protein 35g, Vitamin A 25%DV, Vitamin C 28%DV, Calcium 14%DV, Iron 16%DV

Cinnamon Buns

INGREDIENTS

1 cup warm milk (110 degrees F/45 degrees C)
2 eggs, room temperature
1/3 cup margarine, melted
4 1/2 cups bread flour
1 teaspoon salt
1/2 cup white sugar
2 1/2 teaspoons bread machine yeast

1 cup brown sugar, packed
2 1/2 tablespoons ground cinnamon
1/3 cup butter, softened

1 (3 ounce) package cream cheese, softened
1/4 cup butter, softened
1 1/2 cups confectioners' sugar
1/2 teaspoon vanilla extract
1/8 teaspoon salt

DIRECTIONS
Place ingredients in the pan of the bread machine in the order recommended by the manufacturer. Select dough cycle; press Start.

After the dough has doubled in size turn it out onto a lightly floured surface, cover and let rest for 10 minutes. In a small bowl, combine brown sugar and cinnamon.

Roll dough into a 16x21 inch rectangle. Spread dough with 1/3 cup butter and sprinkle evenly with sugar/cinnamon mixture. Roll up dough and cut into 12 rolls. Place rolls in a lightly greased 9x13 inch baking pan. Cover and let rise until nearly doubled, about 30 minutes. Meanwhile, preheat oven to 400 degrees F (200 degrees C).

Bake rolls in preheated oven until golden brown, about 15 minutes. While rolls are baking, beat together cream cheese, 1/4 cup butter, confectioners' sugar, vanilla extract and salt. Spread frosting on warm rolls before serving.

From Allrecipes.com

Pork Chops and Apple Sauce

Ingredients

1 1/2 pounds baby red-skin potatoes, cut in half
1 pound green beans, trimmed and cut into 1-inch pieces
6 tablespoons extra-virgin olive oil (EVOO), divided
Salt and freshly ground black pepper
1/4 cup (about a handful) parsley leaves, chopped
4 McIntosh apples, peeled, cored and diced
3 tablespoons light or dark brown sugar
1 cup all-natural apple juice or cider (it should look cloudy)
Zest of 1 orange, reserving the juice
1/4 cup soy sauce or tamari
4 center-cut boneless pork loin chops, about 6 to 8 ounces each and an inch thick

Yields: 4 servings

Preparation

Preheat the oven to 400°F. Place the potatoes on a baking sheet. Drizzle with 2 tablespoons of EVOO and season with salt and freshly ground black pepper. Roast in the oven for 20-25 minutes. In the last 15 minutes of cooking time, add the green beans to the baking sheet with the potatoes.

While the potatoes are roasting, combine the apples, brown sugar and apple juice in a medium-size pot over medium-high heat and cook, stirring occasionally, until a chunky sauce forms, about 10-12 minutes. If the sauce begins to spatter as it bubbles, reduce the heat. Once a sauce forms, remove the pot from the heat.

Preheat a large skillet over medium-high heat with 2 turns of the pan of EVOO. In a shallow dish, combine the orange juice and zest, and the soy sauce. Add some salt and freshly ground black pepper. Dip the chops into the mixture and place in the hot pan. Brown and caramelize the chops for 4 minutes on each side, until the juices run clear. Remove the chops from the heat and let them rest a couple minutes for the juices to redistribute.

Remove the potatoes and beans from the oven and garnish everything with parsley. Serve the pork chops with the applesauce, roasted potatoes and green beans alongside.

Shrimp Scampi

Ingredients

About 12-14 large shrimp, peeled and deveined (
3 Tbsp - 1/4 cup olive oil
1/3 cup white wine (I used pinot grigio)
zest of one lemon
1 Tbsp lemon juice
Crushed red pepper flakes
3 cloves garlic, minced
1/4 cup chopped flat leaf parsley 1
1-2 Tbsp unsalted butter
Salt and pepper
1/3 box of long pasta

Directions
1. Boil and salt water and cook pasta according to package directions. Before draining, reserve 1/4 cup of pasta water.
2. Heat oil over med-med high heat. Season shrimp with salt and pepper. Saute until pink and firm (about 1-2 minutes - do not overcook). Remove shrimp and set aside.
3. Add minced garlic to pan and saute until fragrant (about 30 seconds).
4. Add lemon juice and wine. Cook to reduce just a pinch.
5. Add crushed red pepper (to taste), lemon zest and parsley.6. Add butter and cook until just melted.7. Return shrimp to pan. Transfer drained pasta to pan. Mix together.8. Add as much of the reserved pasta water as is needed until the sauce reaches the desired consistency.

Chicken and Broccoli Casserole

INGREDIENTS

4 skinless, boneless chicken breast halves
1 pound broccoli florets, cooked
1 (10.75 ounce) can condensed cream of mushroom soup
1 tablespoon mayonnaise
1 cup shredded Cheddar cheese
1 cup dry stuffing mix

DIRECTIONS

Preheat oven to 350 degrees F (175 degrees C).
Boil chicken until tender and shred or cut into bite size pieces. Meanwhile, steam broccoli until crisp but tender.

In a small bowl mix together the soup and mayonnaise. Set aside. In a 9x13 inch baking dish layer the chicken, broccoli, soup mixture, and cheese. Sprinkle dry stuffing mix over the top and bake in the preheated oven for 25-30 minutes.

From Melozia

Chicken Enchiladas II

1 large onion
2 tbs. butter or marg
2 cups full fat sour cream (1 container)
1 4 oz. can diced green chillies (I use Herdez sliced and puree them in my mini chopper)
1 tsp. chilli power
1 tsp. salt (or to taste)
1/4 tsp pepper
8 oz. Monterey Jack cheese, shredded
4 oz. Mozzarella cheese, shredded
3 whole chicken breasts, cooked and diced
10 large flour tortillas

Sauté diced onion in margarine until tender. Stir in sour cream, green chilies, chili powder, salt and pepper nd chicken. Cook over medium heat until warm. Set aside 1/2 cup mont. jack and add remainder to skillet, with mozz. Cook, stirring until cheese is melted. Place 1/2 cup chicken mixture in tortilla and roll up. Place seam side down in greased 13" x 9" dish. Spoon any left over chicken mixture over enchiladas. Top with remaining Monteray Jack. Bake 20 minutes at 350F. Serve with salsa and sour cream, if desired

*Note For a great hot appetizer dip, prepare as directed up to and including adding the cheese. Remove1 cup of filling and mix with 1 beaten egg and then stir back into remaining filling. Pour into a shallow baking dish and top with cheese. Bake for 20 minutes until hot and bubbly and serve with nacho chips for dipping.

FROM CBL

Chicken Enchiladas

INGREDIENTS

4 skinless, boneless chicken breast halves
1 onion, chopped
1/2 pint sour cream
1 cup shredded Cheddar cheese
1 tablespoon dried parsley
1/2 teaspoon dried oregano
1/2 teaspoon ground black pepper
1/2 teaspoon salt (optional)
1 (15 ounce) can tomato sauce
1/2 cup water
1 tablespoon chili powder
1/3 cup chopped green bell pepper
1 clove garlic, minced
8 (10 inch) flour tortillas
1 (12 ounce) jar taco sauce
3/4 cup shredded Cheddar cheese

DIRECTIONS

Preheat oven to 350 degrees F (175 degrees C).

In a medium, non-stick skillet over medium heat, cook chicken until no longer pink and juices run clear. Drain excess fat. Cube the chicken and return it to the skillet. Add the onion, sour cream, Cheddar cheese, parsley, oregano and ground black pepper. Heat until cheese melts. Stir in salt, tomato sauce, water, chili powder, green pepper and garlic.
Roll even amounts of the mixture in the tortillas. Arrange in a 9x13 inch baking dish. Cover with taco sauce and 3/4 cup Cheddar cheese. Bake uncovered in the preheated oven 20 minutes. Cool 10 minutes before serving.

I used only 3 chicken breasts, but it still worked. For some reason it was a bit runny so I ended up having to throw in a tbsp of cornstarch to thicken it up...it was really yummy.

Chicken, Cashew and Vegetable Stir-fry (Serves 4)

Colorful in-season vegetables provide plenty of nutrients.

1 cup quick-cooking brown rice2
tsp cornstarch
3/4 cup low-sodium chicken broth
1/4 cup hoisin sauce
2 tbsp low-sodium soy sauce
1 tbsp chopped ginger
2 cloves garlic, chopped
1 lb boneless, skinless chicken breast, cut into 1/2-inch cubes
1 tbsp peanut (or sesame) oil
1 zucchini, cut into 1-inch pieces
1 yellow squash, cut into 1-inch pieces
1 red bell pepper, cored, seeded and cut into 1-inch pieces
1/3 cup chopped cashews

Cook rice as directed on package (omit added fat). Dissolve cornstarch in broth in a bowl; stir in hoisin and soy sauce; set aside. Toss ginger, garlic and chicken in another bowl. Heat oil in a large pan over medium-high heat; cook chicken until nearly cooked through, 4 minutes. Add zucchini, squash and pepper; cook, stirring, 2 minutes. Add reserved sauce; cook, stirring until sauce is thick, 2 minutes. Add nuts. Serve over rice.

463 calories per serving, 12.4 g fat (2.4 g saturated), 3.9 g fiber, 53.3 g carbs, 35.1 g protein

Recipe from Self Magazine