Creamy Southwest Chicken

Ingredients:

• 1 lb. boneless skinless chicken breasts
• ¼ cup minced onion
• 2 cloves minced garlic
• 6-8 oz. canned chopped green chilies
• Optional: small amount of chicken stock or bouillon \1/4 cup cream
• 1/3 cup shredded cheddar cheese
• Olive oil
• Salt & pepper

How to Make:

Heat large skillet and oil.  Cut chicken into bite sized pieces & season with salt & pepper. Sauté until brown on both sides.  Add onions half way through frying.  Add garlic.  Add a small amount of water or chicken stock.  Add green chilies & cream. Simmer until chicken is done & sauce is thickened.   Top with cheese & serve. Makes: 4 servings Calories 347

Salmon and Brussels sprouts

Ingredients:

• 1 lb. Brussels sprouts (trimmed & halved)
• 2 tbsp. olive oil
• 4 skinless salmon fillets (6-8 oz. each)
• Salt & pepper

How to Make:  

Preheat oven to 450 degrees F. Toss Brussels sprouts with oil and salt & pepper. Use a rimmed baking sheet.  Roast in oven, turning occasionally, until sprouts are browned (10-15 minutes).  Season the salmon with salt & pepper.  Move Brussels from center baking sheet & place salmon fillets in middle of pan. Roast until salmon is thoroughly cooked & sprouts are tender (about 10 minutes).  Serve warm & enjoy.

Makes:  4 servings   Calories: 351

Spicy Chicken Stir-Fry

Ingredients:

• 1 tbsp. plus 1 tsp. peanut oil
• 3 boneless, skinless chicken breast halves (6-8 oz. each)
• 4 garlic cloves, thinly sliced
• 1 jalapeno chili, thinly sliced crosswise (remove ribs & seed for less heat)
• 8 oz. snow peas (about 4 cups)
• Salt & pepper
•  ¼ cup fresh lime juice
• ¼ cup chopped roasted peanuts
• ¼ cup loosely packed fresh basil, tear leaves

How to Make:

Use a wok or large non-stick skillet, heat oil over high heat.  Add chicken until brown on one side.  Flip chicken & add garlic, chili and snow peas. Cook until chicken is cooked (2-3 minutes). Season with salt and pepper.  Stir in lime juice, peanuts & basil.

Makes:  4 servings    Calories: 369/serving

Curried Spinach and Tofu

Ingredients:

• 2 tbsp. vegetable oil
• 1 medium onion, minced
• 4 garlic cloves, minced
• Salt & pepper
• 1 tbsp. curry powder
• ½ tsp. ground ginger
• 2 packages frozen chopped spinach (cut into pieces)
• 1 ½ cup water
• ¾ cup low fat sour cream
• 2 packages (12.5 oz. each) extra-firm tofu (drained & cut into ½ inch cubes)

How to make:

Heat the oil in large skillet (at medium-high heat).  Add onion and garlic. Season with salt & pepper. Cook stirring occasionally until onion begins to brown.  Add curry powder & ginger; cook, stirring for about 1 minute.    Add spinach & water; bring to a boil.  Break up spinach.  Reduce heat to medium; simmer, stirring occasionally until almost all liquid has evaporated, 10-15 minutes.   Stir in sour cream and tofu; cook just to heat, 3-5 minutes (do not boil).  Serve with rice (optional), if desired.

Makes:  serves 4   Calories: 294/serving

Miracle Cheese Penne

Ingredients:

• 1 package Shirataki (fiber) Noodles
• 1 ½ cups small curd low fat 2% cottage cheese
• 1 cup part-skim ricotta cheese
• 1 ¼ shredded part-skim mozzarella cheese
• 3 tbsp. chopped parsley
• 2 tsp. olive oil
• 1 medium onion, chopped
• 4 garlic cloves, finely chopped
• 1 (15 oz.) can crushed tomatoes
• 1 (8oz) can tomato sauce
• 3 tbsp. Italian seasoning
• Salt & pepper to taste
• ¼ cup grated parmesan cheese

How to Make:

Place drained noodles in a non-stick frying pan and cook over medium heat, stir occasionally, for approx. 10 minutes. Preheat oven to 400 degrees F. Combine cottage cheese, ricotta cheese, ¼ cup mozzarella & parsley in a bowl and stir with fork.  Set aside.  Heat the oil in the same pot over medium heat.  Add onion and cook, stirring occasionally, until translucent, about 5 minutes.  Add garlic and cook for 30 seconds more.  Add the tomatoes, tomato sauce, Italian seasoning, salt and pepper.  Bring to a boil, then reduce heat and simmer for 10 minutes until sauce thickens slightly.  Return pasta to pot with sauce and turn off heat.  Add cottage cheese mixture. Spray pan with low fat non-stick spray.  Place all ingredients in a 9 X 13 pan. Top with remaining ¾ cup mozzarella and the parmesan.  Bake until heated through and cheese is melted, approx. 30 minutes.  Let cool 5 minutes, cut into 12 pieces.

Makes:  12 servings    Calories 134/serving

Cauliflower Pizza

Ingredients:

Crust:

• ½ large head of cauliflower (2 cups shredded cauliflower)
• 1 large egg
• 1 cup finely shredded mozzarella cheese
• 1 tsp. dried oregano
• ½ tsp. dried or fresh minced garlic
• ½ tsp. onion salt

Toppings:

• ½ cup pizza sauce
• ½ cup shredded mozzarella cheese
• 3½ slices ham
• ½ cup pineapple tidbits

How to make:

Shred the cauliflower into small crumbles.  Place the cauliflower crumbles in a large bowl and microwave them (dry-nothing else added) for 8 minutes.  Let cauliflower cool.

Crust:  preheat the oven to 450 degrees F. Spray a cookie sheet or pizza pan with non-stick spray.  Mix the cauliflower crumbles with the remaining crust ingredients.  Pat the crust into a down in the shape of a pizza.  Bake for 15 minutes (golden brown).  Remove the crust from the oven and turn the heat up to broil.  

Toppings:  spread the sauce on top of the baked crust.  Sprinkle ¼ cup cheese on top. Add ham and pineapple, spreading it out around the pizza. Sprinkle the remaining cheese on top.  Broil 3-4 minutes until the cheese is melted & bubbly.  Cut into 6 slices.

Makes:  6 servings   Calories   151 per slice