Accommodate recipe for how many you are serving. This recipe is for one.
1- 6 oz. chicken breast
2 slices Canadian bacon
1- 1oz slice Swiss cheese
Italian seasoning
Slice chicken breast in half almost all the way through. Lightly pound to about 1/2 inch thickness. Lay cheese and Canadian bacon inside, and fold chicken over the top. Sprinkle chicken with Italian seasoning. Bake at 350 degrees for about 20-30 min until chicken is done. Tastes great with a Cesear Salad side dish.
Monday, November 16, 2009
Tortilla Soup: KR
This is a yummy soup!
2-3 chicken breasts (approx 1 lb), boiled & shredded
1/2 green or red pepper, diced
1 onion, chopped (I like to use white)
2 stalks celery, sliced
1 tsp garlic
1/2 cup salsa
2 cans Campbell's healthy request cream of chicken soup
3 cans low sodium chicken broth
1/2 tsp pepper
2 tsp ground cumin
additional garlic to taste (optional)
Toppings:
a few crushed tortilla chips
diced tomatoes
chopped scallions
diced green pepper
sliced avocado (Don't forget this one! It's the best part!)
Simmer all ingredients adding chicken at the end. serve with fresh toppings if desired.
2-3 chicken breasts (approx 1 lb), boiled & shredded
1/2 green or red pepper, diced
1 onion, chopped (I like to use white)
2 stalks celery, sliced
1 tsp garlic
1/2 cup salsa
2 cans Campbell's healthy request cream of chicken soup
3 cans low sodium chicken broth
1/2 tsp pepper
2 tsp ground cumin
additional garlic to taste (optional)
Toppings:
a few crushed tortilla chips
diced tomatoes
chopped scallions
diced green pepper
sliced avocado (Don't forget this one! It's the best part!)
Simmer all ingredients adding chicken at the end. serve with fresh toppings if desired.
White Chili: KR
This chili won a chili cook off contest in my ward a couple years back. I got a copy of the recipe and made a few changes to make it healthier!
1 lb. cubed chicken
1 med. onion, chopped
1 1/2 tsp garlic pwdr
1 Tbsp olive oil
2 cans great northern beans, rinsed
1 14 oz. can low sodium chicken broth
1 sm can chopped green chilies
1 tsp. ground cumin
1 tsp. oregano
1/2 tsp pepper (optional)
pinch of chyanne pepper (optional)
1 cup fat free sour cream
1/2 cup skim milk
Saute firts 4 ingredients until almost cooked through. Add next 7 ingredients endign at the chyanne pepper. Bring to a boil, then simmer 30 min. Remove from heat and add sour cream and milk. Serve immediatly.
1 lb. cubed chicken
1 med. onion, chopped
1 1/2 tsp garlic pwdr
1 Tbsp olive oil
2 cans great northern beans, rinsed
1 14 oz. can low sodium chicken broth
1 sm can chopped green chilies
1 tsp. ground cumin
1 tsp. oregano
1/2 tsp pepper (optional)
pinch of chyanne pepper (optional)
1 cup fat free sour cream
1/2 cup skim milk
Saute firts 4 ingredients until almost cooked through. Add next 7 ingredients endign at the chyanne pepper. Bring to a boil, then simmer 30 min. Remove from heat and add sour cream and milk. Serve immediatly.
Sunday, October 18, 2009
Spinach and Ricotta Chicken Roll Ups with Marinara Sauce: Kristina
This recipe is easy and a great healthy replacement for Lasagna. Yummy as well!
Filling
1 cup part-skim ricotta cheese
1/3 cup shredded Parmesan cheese
1/4 tsp garlic powder
ground black pepper, to taste
1 10 oz pkg frozen spinach, thawed, and squeezed dry
1 lg egg
Chicken
6 (6 oz) skinless, boneless chicken breast halves
Italian seasoning to garnish
Marinara sauce of your choosing (look for one without added sugar, or make your own)
Preheat oven to 350 degrees.
Prepare filling using all filling ingredients.
Place chicken breasts between two sheets of heavy plastic wrap. Pound to 1/4 inch thickness using a mallet or rolling pin (you don't have to pound very hard). Divide and spread filling mixture evenly over chicken, and roll up each breast. Place seam-side down in 9X13'' baking dish. Bake for 30 min. Pour heated marinara sauce over chicken when served.
Filling
1 cup part-skim ricotta cheese
1/3 cup shredded Parmesan cheese
1/4 tsp garlic powder
ground black pepper, to taste
1 10 oz pkg frozen spinach, thawed, and squeezed dry
1 lg egg
Chicken
6 (6 oz) skinless, boneless chicken breast halves
Italian seasoning to garnish
Marinara sauce of your choosing (look for one without added sugar, or make your own)
Preheat oven to 350 degrees.
Prepare filling using all filling ingredients.
Place chicken breasts between two sheets of heavy plastic wrap. Pound to 1/4 inch thickness using a mallet or rolling pin (you don't have to pound very hard). Divide and spread filling mixture evenly over chicken, and roll up each breast. Place seam-side down in 9X13'' baking dish. Bake for 30 min. Pour heated marinara sauce over chicken when served.
Friday, October 16, 2009
Some of My Favorite Sides
Frozen French Cut Green Beans
-I prepare these by microwave. I add a bit of salt(for those with low Blood pressure) and some spray butter before heating.
Mashed Cauliflower
-Steam one head of cauliflower(approx 3-4 cups), then blend in food processor with 2 Tbsp. spray butter, 2 tsp milk, and a pinch of salt and 1/8 tsp ground black pepper. Garnish with chopped scallions.
Cesar Salad (without the Chicken)
-Directions listed below in recipe.
Steamed Broccoli
-I put my broccoli in a pan with about 1/2 inch of water in the bottom. Cover pan with a lid and turn heat to medium for about 3 minutes. Turn heat to simmer/low for another 6-10 min until cooked to desired softness. When done add spray butter and a pinch of salt.
Steamed Brussel Sprouts
-Cook the same as broccoli, but add garlic for flavor.
Broiled Asparagus
-Turn broiler on high. Prepare Asparagus by snapping bottoms of stems. Toss with 1/2 Tbsp olive oil and garlic salt to taste. Lay flat on cookie sheet and broil about 2-3 minutes. Keep a close eye on asparagus to not overcook the tips. Roll asparagus halfway through cooking time to evenly cook it.
Deviled Eggs
3 peeled hard boiled eggs
1 1/2 Tbsp olive oil mayonnaise
2 tsp yellow mustard
salt, to taste
paprika to garnish
Cut eggs in half, lengthwise. Remove the yolks, and mash with mayo, mustard, and salt. Spoon the mixture back into the egg whites. Garnish eggs with a light sprinkle of paprika.
-I prepare these by microwave. I add a bit of salt(for those with low Blood pressure) and some spray butter before heating.
Mashed Cauliflower
-Steam one head of cauliflower(approx 3-4 cups), then blend in food processor with 2 Tbsp. spray butter, 2 tsp milk, and a pinch of salt and 1/8 tsp ground black pepper. Garnish with chopped scallions.
Cesar Salad (without the Chicken)
-Directions listed below in recipe.
Steamed Broccoli
-I put my broccoli in a pan with about 1/2 inch of water in the bottom. Cover pan with a lid and turn heat to medium for about 3 minutes. Turn heat to simmer/low for another 6-10 min until cooked to desired softness. When done add spray butter and a pinch of salt.
Steamed Brussel Sprouts
-Cook the same as broccoli, but add garlic for flavor.
Broiled Asparagus
-Turn broiler on high. Prepare Asparagus by snapping bottoms of stems. Toss with 1/2 Tbsp olive oil and garlic salt to taste. Lay flat on cookie sheet and broil about 2-3 minutes. Keep a close eye on asparagus to not overcook the tips. Roll asparagus halfway through cooking time to evenly cook it.
Deviled Eggs
3 peeled hard boiled eggs
1 1/2 Tbsp olive oil mayonnaise
2 tsp yellow mustard
salt, to taste
paprika to garnish
Cut eggs in half, lengthwise. Remove the yolks, and mash with mayo, mustard, and salt. Spoon the mixture back into the egg whites. Garnish eggs with a light sprinkle of paprika.
Chicken Salpicon: KR find
This meal is extremely delicious!!!!
3 lg chicken breasts
1 cup chopped tomato
1/4 cup chopped onion
1/4 cup chopped fresh cilantro
2 jalapeno peppers, chopped
3 Tbsp. white vinegar
1/2 tsp. olive oil
1/4 tsp ground black pepper
1/2 small avocado, diced
3 large lettuce leaves
Boil whole chicken breasts in about one inch of water, turning occasionally. Cook until just done. While chicken is cooking, prepare remaining ingredients (except lettuce) in bowl. Remove chicken from pan and chop. Cool chicken briefly in freezer, or allow more time to cool chicken in refrigerator. Toss mixture with chicken and serve over lettuce leaves.
Meal goes great with a small side of low fat cottage cheese.
3 lg chicken breasts
1 cup chopped tomato
1/4 cup chopped onion
1/4 cup chopped fresh cilantro
2 jalapeno peppers, chopped
3 Tbsp. white vinegar
1/2 tsp. olive oil
1/4 tsp ground black pepper
1/2 small avocado, diced
3 large lettuce leaves
Boil whole chicken breasts in about one inch of water, turning occasionally. Cook until just done. While chicken is cooking, prepare remaining ingredients (except lettuce) in bowl. Remove chicken from pan and chop. Cool chicken briefly in freezer, or allow more time to cool chicken in refrigerator. Toss mixture with chicken and serve over lettuce leaves.
Meal goes great with a small side of low fat cottage cheese.
Wednesday, July 15, 2009
Thai Chicken Lettuce Wraps: Kristina Rowley
This meal takes 30 min or less to prepare and is SO yummy!
1 lb. Chicken breast, sliced very thin (about 2 breasts)
Montreal steak seasoning
2 Tblsp. Olive Oil
3 scallions, sliced
2 Tblsp fresh ginger root, minced
4 cloves garlic, minced
1 red pepper, sliced thin
1 cup shredded carrot/cabbage coleslaw blend(packaged by the lettuce)
2 tsp dried basil
1/3 cup plum sauce (found in oriental section)
Iceburg lettuce leaves
Heat skillet to screaming hot. Add oil and chicken seasoned with Montreal seasoning. Cook for 2 minutes stirring frequently. Add scallions, ginger, garlic, red pepper, and slaw mix. Cook additional 5 minutes, or until veggies are somewhat tender. Add basil and plum sauce and cook 2 minutes. Serve hot in lettuce leaves. Add chopped cucumber to wraps if desired.
*If your family wont eat the lettuce as wraps, cook up some rice for them. I love the minute brown rice. Very tasty and good for you! This meal goes great with a fruit salad as a side dish.
1 lb. Chicken breast, sliced very thin (about 2 breasts)
Montreal steak seasoning
2 Tblsp. Olive Oil
3 scallions, sliced
2 Tblsp fresh ginger root, minced
4 cloves garlic, minced
1 red pepper, sliced thin
1 cup shredded carrot/cabbage coleslaw blend(packaged by the lettuce)
2 tsp dried basil
1/3 cup plum sauce (found in oriental section)
Iceburg lettuce leaves
Heat skillet to screaming hot. Add oil and chicken seasoned with Montreal seasoning. Cook for 2 minutes stirring frequently. Add scallions, ginger, garlic, red pepper, and slaw mix. Cook additional 5 minutes, or until veggies are somewhat tender. Add basil and plum sauce and cook 2 minutes. Serve hot in lettuce leaves. Add chopped cucumber to wraps if desired.
*If your family wont eat the lettuce as wraps, cook up some rice for them. I love the minute brown rice. Very tasty and good for you! This meal goes great with a fruit salad as a side dish.
Wednesday, May 20, 2009
London Broil w/ Carmelized Onions and Swiss Cheese Sauce: Kristina Rowley
2 Tbls. EVOO (extra-virgin olive oil)
2 Tbls. Spread (Country Crock Omega 3 with red lid)
2 medium yellow onions, thinly sliced
1/2-1 tsp. basil
1/2-1 tsp. thyme
Salt and Pepper
1 London Broil (about 2-3 lbs.)
2 Tbls. Spread
2 Tbls. flour
1/2 cup chicken broth or stock
1/2 cup milk
1 cup shredded Swiss cheese
Preheat broiler or grill.
Heat EVOO and spread in large pan on medium high heat and add onions, basil, thyme, salt, and pepper. Cook for about 20 minutes, or until the onions are melted down, caramelized, brown, and sweet.
While onions are cooking, place steak on broiler pan or grill. Cook about 15 minutes turning once for medium. Let steak rest for 5 minutes to settle juices.
In medium skillet heat 2 Tbls. spread. Add flour and cook about 1 min. Whisk in broth/stock & milk. Season with salt and pepper. Let it come up to a bubble and thicken, 3-4 min, then turn off the heat. Add cheese and stir in figure eight motion until combined.
Slice the steak. Top with onions and a drizzle of cheese sauce.
Goes great with fresh cooked green beans or asparagus.
2 Tbls. Spread (Country Crock Omega 3 with red lid)
2 medium yellow onions, thinly sliced
1/2-1 tsp. basil
1/2-1 tsp. thyme
Salt and Pepper
1 London Broil (about 2-3 lbs.)
2 Tbls. Spread
2 Tbls. flour
1/2 cup chicken broth or stock
1/2 cup milk
1 cup shredded Swiss cheese
Preheat broiler or grill.
Heat EVOO and spread in large pan on medium high heat and add onions, basil, thyme, salt, and pepper. Cook for about 20 minutes, or until the onions are melted down, caramelized, brown, and sweet.
While onions are cooking, place steak on broiler pan or grill. Cook about 15 minutes turning once for medium. Let steak rest for 5 minutes to settle juices.
In medium skillet heat 2 Tbls. spread. Add flour and cook about 1 min. Whisk in broth/stock & milk. Season with salt and pepper. Let it come up to a bubble and thicken, 3-4 min, then turn off the heat. Add cheese and stir in figure eight motion until combined.
Slice the steak. Top with onions and a drizzle of cheese sauce.
Goes great with fresh cooked green beans or asparagus.
Chicken Caesar Salad: Kristina Rowley
Dressing:
One Package Good Seasons Brand Caesar dressing mix made to directions, but reverse the water and oil directions to make it have less oil. I make with white vinegar and olive or canola oil.
Chicken:
Season Chicken with favorite seasonings (I used a citrus blend seasoning from Sam's Club)
Bake Chicken @ 350 degrees for about 30 min, or grill. I always check meat with meat thermometer to make sure it is done and not over cooked. You cook until internal temp is about 180 degrees. I always cook up extra chicken so I can slice and freeze. Then add to other dishes or future salads.
I put two small chicken breasts in my salad.
Salad:
Lettuce (I used green leaf)
1/2 cucumber
grape tomatoes
1 avocado
1/3 cup shredded Parmesan cheese
One Package Good Seasons Brand Caesar dressing mix made to directions, but reverse the water and oil directions to make it have less oil. I make with white vinegar and olive or canola oil.
Chicken:
Season Chicken with favorite seasonings (I used a citrus blend seasoning from Sam's Club)
Bake Chicken @ 350 degrees for about 30 min, or grill. I always check meat with meat thermometer to make sure it is done and not over cooked. You cook until internal temp is about 180 degrees. I always cook up extra chicken so I can slice and freeze. Then add to other dishes or future salads.
I put two small chicken breasts in my salad.
Salad:
Lettuce (I used green leaf)
1/2 cucumber
grape tomatoes
1 avocado
1/3 cup shredded Parmesan cheese
*These make great wraps as well. I like to get uncooked tortillas and cook them to use for the wraps.
Wednesday, April 29, 2009
Grilled Spicy Thai Shrimp (Not Really Spicy): Krisitna Rowley
1 jalapeno pepper
1/4 cup soy sauce
2 Tbsp. lime juice
1/2 tsp. ground ginger
1/2 tsp. sesame oil
1 lb. large shrimp peeled & deveined
Remove seeds and slice pepper in strips. Mix all other ingredients and marinate 30 minutes to 24 hours. Cook on BBQ Grill for 5-8 min until shrimp turns pink, but is still moist. Rotate skewers to cook evenly on both sides.
1/4 cup soy sauce
2 Tbsp. lime juice
1/2 tsp. ground ginger
1/2 tsp. sesame oil
1 lb. large shrimp peeled & deveined
Remove seeds and slice pepper in strips. Mix all other ingredients and marinate 30 minutes to 24 hours. Cook on BBQ Grill for 5-8 min until shrimp turns pink, but is still moist. Rotate skewers to cook evenly on both sides.
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