* Exported from MasterCook *
Italian Chicken
Serving Size : 6
This chicken is so quick and easy and it packs a lot of flavor too! As usual, I add a bit of cayenne pepper because we like things spicy. It isn't necessary if you don't care to add it but everyone loves it hot or cold! We usually serve it with a bright pasta in a light alfredo sauce. I just eat the chicken and add whatever leftover veggies are in the fridge.
1/2 cup onion -- chopped
1 1/4 teaspoons paprika -- divided
3 teaspoons olive oil -- divided
1 1/4 cups water
1/4 cup tomato paste
1 bay leaf
1/2 teaspoon chicken bouillon packet, reduced-sodium
1/2 teaspoon Italian seasoning
1/4 cup flour
2 teaspoons parmesan cheese -- grated
1/2 teaspoon salt
1/2 teaspoon garlic powder
1/4 teaspoon dried oregano
1 1/2 pounds chicken tenders
In a small saucepan, saute onion and 1/4 teaspoon paprika in 1 teaspoon oil until tender. Stir in the water, tomato paste, bay leaf, bouillon and Italian seasoning. Bring to a boil. Reduce heat; simmer, uncovered, for 10 minutes. Meanwhile, in a large resealable plastic bag, combine the flour, parmesan cheese, salt, garlic powder, oregano and remaining paprika. Add chicken; seal bag and shake to coat. In a large nonstick skillet coated with nonstick spray, cook half of the chicken in 1 teaspoon oil for 2-3 minutes on each side or until juices run clear. Remove and keep warm; repeat with remaining chicken and oil. Discard bay leaf from sauce. Serve sauce over chicken.
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Per Serving: 172 Calories; 3g Fat (18.1% calories from fat); 27g Protein; 9g Carbohydrate; 1g Dietary Fiber; 57mg Cholesterol; 476mg Sodium.
* Exported from MasterCook *
Italian Veggie Skillet
Serving Size : 6
If you would like to serve the above recipe with a vegetable that seems made for it, this is the recipe. The presentation is beautiful together and it is nice enough for company or a simple and easy week day meal.
1 medium onion -- halved and sliced
1 medium red pepper -- chopped
1 tablespoon olive oil
3 medium zucchini -- thinly sliced
1 clove garlic -- minced
1 1/2 cups frozen corn -- thawed
1 large tomato -- chopped
2 teaspoons fresh basil -- minced
1/2 teaspoon salt
1/2 teaspoon Italian seasoning
1/4 cup parmesan cheese -- grated
In a large nonstick skillet, saute onion and red pepper in oil for two minutes. Add zucchini and garlic; saut 4-5 minutes longer or until crisp tender. Add the corn, tomato, basil, salt, and Italian seasoning; cook and stir until heated through. Sprinkle with cheese. Serve immediately.
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Per Serving: 103 Calories; 4g Fat (30.3% calories from fat); 4g Protein; 16g Carbohydrate; 3g Dietary Fiber; 3mg Cholesterol; 247mg Sodium.
* Exported from MasterCook *
Lemon Garlic Green Beans
Serving Size : 4
These green beans are a staple in our household. As a matter of fact, I served it yesterday along with our Easter ham. If you like garlic, you will love these green beans!
2 cloves garlic -- minced
2 teaspoons olive oil
1 pound green beans -- cut into 2" pieces
2 tablespoons lemon juice
1/4 teaspoon pepper
1/8 teaspoon salt
In a large nonstick skillet coated with nonstick cooking spray, cook the garlic in oil over medium heat for 30 seconds. Add the beans; cook and stir for about 10 minutes or until crisp tender. Stir in the lemon juice, pepper and salt.
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Per Serving: 55 Calories; 2g Fat (34.1% calories from fat); 2g Protein; 8g Carbohydrate; 3g Dietary Fiber; 0mg Cholesterol; 73mg Sodium.
* Exported from MasterCook *
Lemon Thyme Chicken
Serving Size : 4
Just another way to enjoy a boneless, skinless chicken breast. This chicken matches really well with the green beans above. Lemon and thyme add a great subtle flavor to the breast.
3 tablespoons flour
1/2 teaspoon salt
1/4 teaspoon pepper
1 pound chicken breasts, no skin, no bone, R-T-C
2 teaspoons olive oil
1 medium onion -- chopped
1 tablespoon butter
1/2 teaspoon dried thyme
1 cup low sodium chicken broth
3 tablespoons lemon juice
2 tablespoons fresh parsley -- minced
In a small bowl, combine the flour, salt and pepper. Set aside 4 1/2 teaspoons for the sauce. Sprinkle the remaining flour mixture over both sides of chicken. In a large nonstick skillet coated with nonstick cooking spray, cook chicken in oil over medium heat for 7-9 minutes on each side or until juices run clear. Remove and keep warm. In the same pan, saute onion in butter until tender. Add thyme and reserved flour mixture; stir until blended. Gradually stir in the broth and lemon juice, scraping up any browned bits from the bottom of the pan. Bring to a boil; cook and stir for two minutes or until thickened. Serve over chicken sprinkled with parsley.
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Per Serving: 228 Calories; 8g Fat (32.9% calories from fat); 29g Protein; 9g Carbohydrate; 1g Dietary Fiber; 77mg Cholesterol; 488mg Sodium.
* Exported from MasterCook *
Summer Squash Casserole
Serving Size : 12
I have been making this casserole for years. Of course, it used to be full of fat and I would wonder why eating vegetables would make me sick if I ate too much! Amazing that pairing DOWN the fat by reducing the butter, using egg whites for part of the eggs, and both skim milk and low fat cheese instead of the full fat versions will still give you the great flavor without the guilt! The trick is in adding lots of pepper and garlic and using panko for a bit of a surprise crunch on the top!
3 pounds summer squash -- cut in 1/4" slices
2 medium onions -- sliced
2 tablespoons butter -- divided
2 cloves garlic -- minced
6 tablespoons flour
4 eggs
4 egg whites
2 cups milk, skim
4 cups cheddar cheese, lowfat -- shredded
1/4 teaspoon salt
1/4 teaspoon pepper
1/3 cup panko
Place squash in a large saucepan or dutch oven; add 1 inch of water. Bring to a boil. Reduce heat; cover and simmer for 5-6 minutes or until crisp tender. Drain and set aside. In a large nonstick skillet, saute onions in 1 tablespoon butter until tender. Add garlic; saute one minute longer. Add squash; stir gently to combine. Transfer to a 13 x 9 pan coated with nonstick cooking spray. In a large bowl, combine the flour, eggs, egg whites, milk, cheese, salt and pepper. Pour over squash mixture. Bake uncovered, at 350°F for 40 minutes. melk remaining butter; toss with panko. Sprinkle over casserole, bake 5 minutes longer or until the crumbs are golden brown and a knife inserted near the center comes out clean. Let stand for 10 minutes before serving.
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Per Serving: 141 Calories; 5g Fat (33.6% calories from fat); 13g Protein; 11g Carbohydrate; 2g Dietary Fiber; 68mg Cholesterol; 292mg Sodium.
NOTES : This recipe is very good when you add red pepper flakes to it for a bit of a kick or with diced lean ham.
