Recipe #1: Chicken Enchiladas.
This recipe should be made and enjoyed by Wednesday, June 25, for discussion on Thursday, June 26.
We will then have a 2 week break in CHOP because I will be on vacation.
CHOP will resume on Monday, July 14.
Happy Cooking!
Thursday, June 19, 2008
Monday, June 16, 2008
Recipes for Week #6
Voting will take place all week and end on Thursday, June 19 at 9am CST.
Recipe #1: Chicken Enchiladas
Source: Betty Crocker’s New Choices Cookbook
Servings: 6
Healthy Units per Serving: 7
INGREDIENTS:
1 cup bottled mild green taco sauce or salsa
¼ cup cilantro sprigs
¼ cup parsley sprigs
1 tablespoon lime juice
2 cloves garlic
2 cups chopped cooked chicken or turkey
¾ cup shredded part-skim mozzarella cheese
6 flour tortillas (7 inches in diameter)
DIRECTIONS:
Heat oven to 350°. Spray rectangular baking dish, 11 X 7 X 1 ½ inches, with nonstick cooking spray. Place taco sauce, cilantro, parsley, lime juice and garlic in blender or food processor. Cover and blend on high speed about 30 seconds or until smooth. Reserve half the mixture. Mix the remaining salsa mixture, the chicken and ¼ cup of the cheese. Spoon about ¼ cup chicken mixture onto each tortilla. Roll tortilla around filling; place seam side down in baking dish. Pour remaining sauce over enchiladas. Sprinkle with remaining cheese. Bake uncovered 20 to 25 minutes or until hot. Serve with lime wedges if desired.
Recipe #2: Beef, Cheese, and Noodle Bake
1 (8-ounce) package small elbow macaroni
Cooking spray
1 cup prechopped onion
1 cup preshredded carrot
2 tsp. bottled minced garlic
1 pound lean ground sirloin
1 cup tomato sauce
1 tsp. kosher salt, divided
½ tsp. freshly ground black pepper
1 cup fat-free milk
2 Tbl. all-purpose flour
1/8 tsp. ground nutmeg
1½ cups (6 ounces) 2% reduced-fat shredded sharp cheddar cheese, divided
Preheat oven to 350°.
Cook pasta according to the package directions, omitting salt and fat; drain. Ligltly coat pasta with cooking spray.
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and carrot, and saute 4 minutes. Add garlic; saute 1 minute. Add ground beef; cook 5 minutes or until browned, stirring to crumble. Add tomato sauce, ½ tsp. salt and pepper. Cook for 2 minutes or until most of liquid evaporates.
Add pasta to beef mixture in pan, stirring to combine. Spoon pasta mixture into an 11x7-inch baking dish coated with cooking spray.
Place milk, flour, nutmeg, and remaining ½ tsp. salt in a medium saucepan; stir with a whisk until blended. Cook over medium heat 2 minutes or until thickened, stirring constantly with a whisk. Add 1 cup cheese, stirring until smooth. Pour cheese mixture over pasta mixture; stir. Top evenly with remaining ½ cup cheese. Bake at 350° for 20 minutes or until lightly browned. Let stand 5 minutes before serving.
Makes 8 servings (about 1 cup). 6 Points
Recipe #3: Mushroom, Sausage, and Spinach Lasagna
http://lifestyle.msn.com/foodandentertaining/recipes/recipe_detaileat.aspx?st=k&q=mushroom,%20sausage%20&=%20spinach%20lasagna&rid=5263&pn=0&ps=10
INGREDIENTS:
8 ounces lasagna noodles
1 pound lean spicy Italian turkey sausage
4 cups sliced mushrooms
1/4 cup water
1 pound frozen spinach
1 28-ounce can crushed tomatoes
1/4 cup chopped fresh basil
Salt & freshly ground pepper
1 pound part-skim ricotta cheese
8 ounces part-skim mozzarella cheese
DIRECTIONS:
Preheat oven to 350°F. Coat a 9-by-13-inch glass baking dish with cooking spray. Put a large pot of water on to boil.
Cook noodles in the boiling water until not quite al dente, about 2 minutes less than the package directions. Drain; return the noodles to the pot, cover with cool water and set aside.
Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add sausage and cook, crumbling with a wooden spoon, until browned, about 4 minutes. Add mushrooms and water; cook, stirring occasionally and crumbling the sausage more, until the sausage is cooked through, the water has evaporated and the mushrooms are tender, 8 to 10 minutes. Squeeze spinach to remove excess water, then stir into the pan; remove from heat.
Mix tomatoes with basil, salt and pepper in a medium bowl.
To assemble lasagna: Spread 1/2 cup of the tomatoes in the prepared baking dish. Arrange a layer of noodles on top, trimming to fit if necessary. Evenly dollop half the ricotta over the noodles. Top with half the sausage mixture, one-third of the remaining tomatoes and one-third of the mozzarella. Continue with another layer of noodles, the remaining ricotta, the remaining sausage, half the remaining tomatoes and half the remaining mozzarella. Top with a third layer of noodles and the remaining tomatoes.
Cover the lasagna with foil and bake until bubbling and heated through, 1 hour to 1 hour 10 minutes. Remove the foil and sprinkle the remaining mozzarella on the lasagna. Return to the oven and bake until the cheese is just melted but not browned, 8 to 10 minutes. Let rest for 10 minutes before serving.
NUTRITIONAL INFORMATION:
Makes 10 servings
1 serving: Calories 316; Carbohydrates 28g; Cholesterol 59mg; Dietary Fiber 6g; Fat 13g (Monounsaturated Fat 2g, Saturated Fat 6g); Sodium 681mg
Recipe #1: Chicken Enchiladas
Source: Betty Crocker’s New Choices Cookbook
Servings: 6
Healthy Units per Serving: 7
INGREDIENTS:
1 cup bottled mild green taco sauce or salsa
¼ cup cilantro sprigs
¼ cup parsley sprigs
1 tablespoon lime juice
2 cloves garlic
2 cups chopped cooked chicken or turkey
¾ cup shredded part-skim mozzarella cheese
6 flour tortillas (7 inches in diameter)
DIRECTIONS:
Heat oven to 350°. Spray rectangular baking dish, 11 X 7 X 1 ½ inches, with nonstick cooking spray. Place taco sauce, cilantro, parsley, lime juice and garlic in blender or food processor. Cover and blend on high speed about 30 seconds or until smooth. Reserve half the mixture. Mix the remaining salsa mixture, the chicken and ¼ cup of the cheese. Spoon about ¼ cup chicken mixture onto each tortilla. Roll tortilla around filling; place seam side down in baking dish. Pour remaining sauce over enchiladas. Sprinkle with remaining cheese. Bake uncovered 20 to 25 minutes or until hot. Serve with lime wedges if desired.
Recipe #2: Beef, Cheese, and Noodle Bake
1 (8-ounce) package small elbow macaroni
Cooking spray
1 cup prechopped onion
1 cup preshredded carrot
2 tsp. bottled minced garlic
1 pound lean ground sirloin
1 cup tomato sauce
1 tsp. kosher salt, divided
½ tsp. freshly ground black pepper
1 cup fat-free milk
2 Tbl. all-purpose flour
1/8 tsp. ground nutmeg
1½ cups (6 ounces) 2% reduced-fat shredded sharp cheddar cheese, divided
Preheat oven to 350°.
Cook pasta according to the package directions, omitting salt and fat; drain. Ligltly coat pasta with cooking spray.
Heat a Dutch oven over medium-high heat. Coat pan with cooking spray. Add onion and carrot, and saute 4 minutes. Add garlic; saute 1 minute. Add ground beef; cook 5 minutes or until browned, stirring to crumble. Add tomato sauce, ½ tsp. salt and pepper. Cook for 2 minutes or until most of liquid evaporates.
Add pasta to beef mixture in pan, stirring to combine. Spoon pasta mixture into an 11x7-inch baking dish coated with cooking spray.
Place milk, flour, nutmeg, and remaining ½ tsp. salt in a medium saucepan; stir with a whisk until blended. Cook over medium heat 2 minutes or until thickened, stirring constantly with a whisk. Add 1 cup cheese, stirring until smooth. Pour cheese mixture over pasta mixture; stir. Top evenly with remaining ½ cup cheese. Bake at 350° for 20 minutes or until lightly browned. Let stand 5 minutes before serving.
Makes 8 servings (about 1 cup). 6 Points
Recipe #3: Mushroom, Sausage, and Spinach Lasagna
http://lifestyle.msn.com/foodandentertaining/recipes/recipe_detaileat.aspx?st=k&q=mushroom,%20sausage%20&=%20spinach%20lasagna&rid=5263&pn=0&ps=10
INGREDIENTS:
8 ounces lasagna noodles
1 pound lean spicy Italian turkey sausage
4 cups sliced mushrooms
1/4 cup water
1 pound frozen spinach
1 28-ounce can crushed tomatoes
1/4 cup chopped fresh basil
Salt & freshly ground pepper
1 pound part-skim ricotta cheese
8 ounces part-skim mozzarella cheese
DIRECTIONS:
Preheat oven to 350°F. Coat a 9-by-13-inch glass baking dish with cooking spray. Put a large pot of water on to boil.
Cook noodles in the boiling water until not quite al dente, about 2 minutes less than the package directions. Drain; return the noodles to the pot, cover with cool water and set aside.
Coat a large nonstick skillet with cooking spray and heat over medium-high heat. Add sausage and cook, crumbling with a wooden spoon, until browned, about 4 minutes. Add mushrooms and water; cook, stirring occasionally and crumbling the sausage more, until the sausage is cooked through, the water has evaporated and the mushrooms are tender, 8 to 10 minutes. Squeeze spinach to remove excess water, then stir into the pan; remove from heat.
Mix tomatoes with basil, salt and pepper in a medium bowl.
To assemble lasagna: Spread 1/2 cup of the tomatoes in the prepared baking dish. Arrange a layer of noodles on top, trimming to fit if necessary. Evenly dollop half the ricotta over the noodles. Top with half the sausage mixture, one-third of the remaining tomatoes and one-third of the mozzarella. Continue with another layer of noodles, the remaining ricotta, the remaining sausage, half the remaining tomatoes and half the remaining mozzarella. Top with a third layer of noodles and the remaining tomatoes.
Cover the lasagna with foil and bake until bubbling and heated through, 1 hour to 1 hour 10 minutes. Remove the foil and sprinkle the remaining mozzarella on the lasagna. Return to the oven and bake until the cheese is just melted but not browned, 8 to 10 minutes. Let rest for 10 minutes before serving.
NUTRITIONAL INFORMATION:
Makes 10 servings
1 serving: Calories 316; Carbohydrates 28g; Cholesterol 59mg; Dietary Fiber 6g; Fat 13g (Monounsaturated Fat 2g, Saturated Fat 6g); Sodium 681mg
Friday, June 13, 2008
The Winner for Week #5
This week's winner is Recipe #1. We will discuss the winning recipe on Thursday, June 19.
Happy Cooking!
Happy Cooking!
Monday, June 9, 2008
IT'S PASTA WEEK!
Here are the nominees for week #5. You have until Thursday, June 12 at 9am CST to cast your vote.
Recipe #1: Greek Pasta with Tomatoes and White Beans
Yield: 4 servings
Source: Cooking Light, JANUARY 1998
CL Comments: You can vary the recipe by using chickpeas instead of cannellini beans and grated Romano cheese in place of feta.
Amy's Comments: Great weeknight meal! I loved the flavors and it was very hearty and healthy! A keeper for sure.
INGREDIENTS:
2 (14.5-ounce) cans diced tomatoes with basil, garlic, and oregano
1 (19-ounce) can cannellini beans or other white beans, rinsed and drained
1 (10-ounce) bag fresh spinach, chopped (about 8 cups)
4 cups hot cooked penne (about 1/2-pound uncooked tubular-shaped pasta)
1/2 cup (2 ounces) finely crumbled feta cheese
INSTRUCTIONS:
1. Combine tomatoes and beans in a large nonstick skillet over medium-high heat; bring to a boil. Reduce heat; simmer 10 minutes. Add spinach; cook 2 minutes or until spinach wilts, stirring occasionally. Place 1 cup pasta on each of four plates; top each serving with 1 1/4 cups sauce and 2 tablespoons cheese.
NUTRITIONAL INFO:
Healthy Units: 8 per serving (if you go by the recipe builder - 9 if you go by the nutritionals ... Im leaning for 8 because this is too healthy to be any more!) CALORIES 474(12% from fat); FAT 6.4g (sat 2.5g,mono 1.3g,poly 1.6g); PROTEIN 22.5g; CHOLESTEROL 13mg; CALCIUM 343mg; SODIUM 1553mg; FIBER 10.6g; IRON 8.3mg; CARBOHYDRATE 84.7g
Recipe #2: Chicken Bow-Tie Pasta Salad
http://www.kraftfoods.com/kf/Recipes/RecipeDetail?adv=gadget_view&recipe_id=106244&pf=true
Prep Time:25 min
Total Time:25 min
Makes:4 servings, 2 cups each
INGREDIENTS
2 cups farfalle (bow-tie pasta), uncooked
2 cups fresh broccoli florets
1 pkg. (6 oz.) OSCAR MAYER Grilled Chicken Breast Strips
1 cup halved cherry tomatoes or 1 large tomato, cut into chunks
1/2 cup KRAFT Light Zesty Italian Reduced Fat Dressing
1/2 cup KRAFT Natural 2% Milk Reduced Fat Colby & Monterey Jack Cheese Crumbles
1/4 cup sliced black olives
1/4 cup KRAFT 100% Grated Parmesan Cheese
DIRECTIONS:
COOK pasta as directed on package, adding broccoli to the cooking water for the last 2 min. of the pasta cooking time; drain.
TOSS chicken, tomatoes, dressing, cheese crumbles and olives in large bowl. Add pasta mixture; mix lightly.
SPRINKLE with Parmesan cheese.
Recipe #3: Double Cheese Pasta Primavera
http://www.kraftfoods.com/kf/recipes/double-cheese-pasta-primavera-104999.aspx
Prep Time:10 min
Total Time:25 min
Makes:4 servings, 1-1/2 cups each
INGREDIENTS:
1 pkg. (12 oz.) VELVEETA Shells & Cheese Dinner Made With 2% Milk Cheese
2 Tbsp. KRAFT Light Zesty Italian Reduced Fat Dressing
1 cup broccoli florets
1 red pepper, cut into strips
1 cup frozen baby peas
1/4 tsp. dried basil leaves, crushed
2 Tbsp. KRAFT 100% Grated Parmesan Cheese
DIRECTIONS:
PREPARE Dinner as directed on package.
MEANWHILE, heat dressing in large skillet on medium heat. Add broccoli and peppers; cook and stir 5 min. or until crisp-tender. Stir in peas; cook 3 to 5 min. or until heated through, stirring occasionally.
ADD prepared Dinner and basil; mix lightly. Top with the Parmesan cheese.
Recipe #1: Greek Pasta with Tomatoes and White Beans
Yield: 4 servings
Source: Cooking Light, JANUARY 1998
CL Comments: You can vary the recipe by using chickpeas instead of cannellini beans and grated Romano cheese in place of feta.
Amy's Comments: Great weeknight meal! I loved the flavors and it was very hearty and healthy! A keeper for sure.
INGREDIENTS:
2 (14.5-ounce) cans diced tomatoes with basil, garlic, and oregano
1 (19-ounce) can cannellini beans or other white beans, rinsed and drained
1 (10-ounce) bag fresh spinach, chopped (about 8 cups)
4 cups hot cooked penne (about 1/2-pound uncooked tubular-shaped pasta)
1/2 cup (2 ounces) finely crumbled feta cheese
INSTRUCTIONS:
1. Combine tomatoes and beans in a large nonstick skillet over medium-high heat; bring to a boil. Reduce heat; simmer 10 minutes. Add spinach; cook 2 minutes or until spinach wilts, stirring occasionally. Place 1 cup pasta on each of four plates; top each serving with 1 1/4 cups sauce and 2 tablespoons cheese.
NUTRITIONAL INFO:
Healthy Units: 8 per serving (if you go by the recipe builder - 9 if you go by the nutritionals ... Im leaning for 8 because this is too healthy to be any more!) CALORIES 474(12% from fat); FAT 6.4g (sat 2.5g,mono 1.3g,poly 1.6g); PROTEIN 22.5g; CHOLESTEROL 13mg; CALCIUM 343mg; SODIUM 1553mg; FIBER 10.6g; IRON 8.3mg; CARBOHYDRATE 84.7g
Recipe #2: Chicken Bow-Tie Pasta Salad
http://www.kraftfoods.com/kf/Recipes/RecipeDetail?adv=gadget_view&recipe_id=106244&pf=true
Prep Time:25 min
Total Time:25 min
Makes:4 servings, 2 cups each
INGREDIENTS
2 cups farfalle (bow-tie pasta), uncooked
2 cups fresh broccoli florets
1 pkg. (6 oz.) OSCAR MAYER Grilled Chicken Breast Strips
1 cup halved cherry tomatoes or 1 large tomato, cut into chunks
1/2 cup KRAFT Light Zesty Italian Reduced Fat Dressing
1/2 cup KRAFT Natural 2% Milk Reduced Fat Colby & Monterey Jack Cheese Crumbles
1/4 cup sliced black olives
1/4 cup KRAFT 100% Grated Parmesan Cheese
DIRECTIONS:
COOK pasta as directed on package, adding broccoli to the cooking water for the last 2 min. of the pasta cooking time; drain.
TOSS chicken, tomatoes, dressing, cheese crumbles and olives in large bowl. Add pasta mixture; mix lightly.
SPRINKLE with Parmesan cheese.
Recipe #3: Double Cheese Pasta Primavera
http://www.kraftfoods.com/kf/recipes/double-cheese-pasta-primavera-104999.aspx
Prep Time:10 min
Total Time:25 min
Makes:4 servings, 1-1/2 cups each
INGREDIENTS:
1 pkg. (12 oz.) VELVEETA Shells & Cheese Dinner Made With 2% Milk Cheese
2 Tbsp. KRAFT Light Zesty Italian Reduced Fat Dressing
1 cup broccoli florets
1 red pepper, cut into strips
1 cup frozen baby peas
1/4 tsp. dried basil leaves, crushed
2 Tbsp. KRAFT 100% Grated Parmesan Cheese
DIRECTIONS:
PREPARE Dinner as directed on package.
MEANWHILE, heat dressing in large skillet on medium heat. Add broccoli and peppers; cook and stir 5 min. or until crisp-tender. Stir in peas; cook 3 to 5 min. or until heated through, stirring occasionally.
ADD prepared Dinner and basil; mix lightly. Top with the Parmesan cheese.
Thursday, June 5, 2008
Week #4 Winner
The winning recipe for Week #4 is...............Recipe #3 - Sesame Chicken
This dish should be made no later than Wednesday, June 11, so we can discuss it on Thursday, June 12.
I will post the recipes for Week #5 on Monday, June 9.
HAPPY COOKING!!!!!!!!
This dish should be made no later than Wednesday, June 11, so we can discuss it on Thursday, June 12.
I will post the recipes for Week #5 on Monday, June 9.
HAPPY COOKING!!!!!!!!
Monday, June 2, 2008
Recipes for Week #4
Here are the recipes for week #4. You have until 11am CST on Thursday 6/5 to cast your vote.
Recipe #1: Penne with Grilled Chicken, Gorgonzola, Asparagus and Caramelized Onions
http://www.kraftfoods.com/kf/recipes/recipedetail.htm?recipe_id=61871
Prep Time:15 min
Total Time:30 min
Makes:4 servings
INGREDIENTS:
2 cups penne pasta, uncooked
2 tsp. olive oil
1/2 cup thin onion slices, separated into rings
1 tsp. sugar
1-1/2 cups chopped plum tomatoes
2 cups cut-up grilled chicken (1-inch pieces)
1-1/2 cups chicken broth
1/2 cup diagonally cut asparagus spears (1-inch pieces)
1/4 cup whipping cream
4 tsp. minced fresh garlic
1 pkg. (4 oz.) ATHENOS Crumbled Gorgonzola Cheese
1/2 cup chopped fresh basil leaves
DIRECTIONS:
COOK pasta as directed on package.
MEANWHILE, heat oil in small skillet on medium heat. Add onions and sugar; cook and stir 2 to 3 minutes or until onions are tender. Remove from heat; set aside.
DRAIN and rinse pasta. Place in large skillet. Add tomatoes; cook on medium heat 1 minute, stirring occasionally. Add chicken, broth, asparagus, cream and garlic; mix well. Cook and stir 5 minutes or until sauce is slightly thickened. Add onions, cheese and basil; mix well. Cook 2 minutes or until heated through, stirring occasionally.
Recipe #2: Pork Tenderloin Medallions with Chinese Ginger and Lemon Sauce
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1031662
Ingredients
1/2 teaspoon salt
1/2 teaspoon five-spice powder
1/2 teaspoon freshly ground black pepper
1 (1-pound) pork tenderloin, trimmed and cut crosswise into (1/2-inch-thick) slices
Cooking spray
2 tablespoons chopped green onions
1 tablespoon minced peeled fresh ginger
1 garlic clove, minced
1/4 cup dry sherry
1/4 cup fat-free, less-sodium chicken broth
2 teaspoons brown sugar
1 teaspoon grated lemon rind
3 tablespoons fresh lemon juice
1 tablespoon low-sodium soy sauce
2 tablespoons water
1/4 cup chopped green onions
Preparation:
Combine first 3 ingredients, and rub evenly over pork.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan, and cook 1 1/2 minutes on each side or until lightly browned. Remove pork from pan, and set aside.
Reduce heat to medium. Add 2 tablespoons onions, ginger, and garlic to pan; cook 2 minutes or until fragrant, stirring constantly. Combine sherry and next 5 ingredients (through soy sauce) in a small bowl. Add sherry mixture to pan; bring to a boil, scraping pan to loosen browned bits. Add pork to pan; cook 3 minutes or until pork is done. Remove pork from pan using a slotted spoon, reserving liquid in pan.
Combine water and cornstarch in a small bowl, stirring with a whisk. Add cornstarch mixture to pan, and bring to a boil. Cook 30 seconds or until slightly thickened. Serve over pork. Sprinkle with 1/4 cup green onions.
Yield
4 servings (serving size: 3 ounces pork, 2 tablespoons sauce, and 1 tablespoon green onions)
Nutritional Information
CALORIES 189(30% from fat); FAT 6.2g (sat 2.1g,mono 2.8g,poly 0.7g); PROTEIN 24g; CHOLESTEROL 75mg; CALCIUM 22mg; SODIUM 513mg; FIBER 0.6g; IRON 2mg; CARBOHYDRATE 6.1g
Recipe #3: Sesame Chicken
INGREDIENTS:
4 chicken breasts (about 1 pound)
3/4 cup low sodium soy sauce
1/2 cup sugar
1/4 cup Splenda
1Tbsp sesame oil
Sesame seeds
1 package Cellophane Noodles
3/4 cup flour
freshly ground pepper
DIRECTIONS:
1. Cut up the chicken into bite sized pieces.
2. Coat in flour seasoned with pepper.
3. Cook up the chicken in an electric skillet coated with Pam. 4. Remove the chicken and add the soy sauce, sugar, splenda, sesame oil, and sesame seeds.
5. Mix the sauce until the sugar and splenda dissolve and add in the chicken.
6. Simmer on low for 5-10 minutes until the sauce thickens.
7. Meanwhile cook the cellophane noodles until done.
8. Serve chicken over noodles.
Makes 4 servings. 10-12 points per serving depending on how much chicken you use.
Optional: Throw in some broccoli.
Recipe #1: Penne with Grilled Chicken, Gorgonzola, Asparagus and Caramelized Onions
http://www.kraftfoods.com/kf/recipes/recipedetail.htm?recipe_id=61871
Prep Time:15 min
Total Time:30 min
Makes:4 servings
INGREDIENTS:
2 cups penne pasta, uncooked
2 tsp. olive oil
1/2 cup thin onion slices, separated into rings
1 tsp. sugar
1-1/2 cups chopped plum tomatoes
2 cups cut-up grilled chicken (1-inch pieces)
1-1/2 cups chicken broth
1/2 cup diagonally cut asparagus spears (1-inch pieces)
1/4 cup whipping cream
4 tsp. minced fresh garlic
1 pkg. (4 oz.) ATHENOS Crumbled Gorgonzola Cheese
1/2 cup chopped fresh basil leaves
DIRECTIONS:
COOK pasta as directed on package.
MEANWHILE, heat oil in small skillet on medium heat. Add onions and sugar; cook and stir 2 to 3 minutes or until onions are tender. Remove from heat; set aside.
DRAIN and rinse pasta. Place in large skillet. Add tomatoes; cook on medium heat 1 minute, stirring occasionally. Add chicken, broth, asparagus, cream and garlic; mix well. Cook and stir 5 minutes or until sauce is slightly thickened. Add onions, cheese and basil; mix well. Cook 2 minutes or until heated through, stirring occasionally.
Recipe #2: Pork Tenderloin Medallions with Chinese Ginger and Lemon Sauce
http://find.myrecipes.com/recipes/recipefinder.dyn?action=displayRecipe&recipe_id=1031662
Ingredients
1/2 teaspoon salt
1/2 teaspoon five-spice powder
1/2 teaspoon freshly ground black pepper
1 (1-pound) pork tenderloin, trimmed and cut crosswise into (1/2-inch-thick) slices
Cooking spray
2 tablespoons chopped green onions
1 tablespoon minced peeled fresh ginger
1 garlic clove, minced
1/4 cup dry sherry
1/4 cup fat-free, less-sodium chicken broth
2 teaspoons brown sugar
1 teaspoon grated lemon rind
3 tablespoons fresh lemon juice
1 tablespoon low-sodium soy sauce
2 tablespoons water
1/4 cup chopped green onions
Preparation:
Combine first 3 ingredients, and rub evenly over pork.
Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan, and cook 1 1/2 minutes on each side or until lightly browned. Remove pork from pan, and set aside.
Reduce heat to medium. Add 2 tablespoons onions, ginger, and garlic to pan; cook 2 minutes or until fragrant, stirring constantly. Combine sherry and next 5 ingredients (through soy sauce) in a small bowl. Add sherry mixture to pan; bring to a boil, scraping pan to loosen browned bits. Add pork to pan; cook 3 minutes or until pork is done. Remove pork from pan using a slotted spoon, reserving liquid in pan.
Combine water and cornstarch in a small bowl, stirring with a whisk. Add cornstarch mixture to pan, and bring to a boil. Cook 30 seconds or until slightly thickened. Serve over pork. Sprinkle with 1/4 cup green onions.
Yield
4 servings (serving size: 3 ounces pork, 2 tablespoons sauce, and 1 tablespoon green onions)
Nutritional Information
CALORIES 189(30% from fat); FAT 6.2g (sat 2.1g,mono 2.8g,poly 0.7g); PROTEIN 24g; CHOLESTEROL 75mg; CALCIUM 22mg; SODIUM 513mg; FIBER 0.6g; IRON 2mg; CARBOHYDRATE 6.1g
Recipe #3: Sesame Chicken
INGREDIENTS:
4 chicken breasts (about 1 pound)
3/4 cup low sodium soy sauce
1/2 cup sugar
1/4 cup Splenda
1Tbsp sesame oil
Sesame seeds
1 package Cellophane Noodles
3/4 cup flour
freshly ground pepper
DIRECTIONS:
1. Cut up the chicken into bite sized pieces.
2. Coat in flour seasoned with pepper.
3. Cook up the chicken in an electric skillet coated with Pam. 4. Remove the chicken and add the soy sauce, sugar, splenda, sesame oil, and sesame seeds.
5. Mix the sauce until the sugar and splenda dissolve and add in the chicken.
6. Simmer on low for 5-10 minutes until the sauce thickens.
7. Meanwhile cook the cellophane noodles until done.
8. Serve chicken over noodles.
Makes 4 servings. 10-12 points per serving depending on how much chicken you use.
Optional: Throw in some broccoli.
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