INGREDIENTS
1 pound skinless, boneless chicken breast halves - cubed
1 cup sliced carrots
1 cup frozen green peas
1/3 cup butter
1/3 cup chopped onion ( I used chopped & dried)
1/3 cup whole grain wheat flour
1/2 teaspoon salt
1/4 teaspoon black pepper
1/4 teaspoon poppy seed
1 3/4 cups chicken broth
2/3 cup milk
2 (9 inch) unbaked pie crusts
DIRECTIONS
Preheat oven to 425 degrees F (220 degrees C.)
In a saucepan, combine chicken, carrots, peas. Add water to cover and boil for 15 minutes. Remove from heat, drain and set aside.
In the saucepan over medium heat, cook onions in butter until soft and translucent. Stir in flour, salt, pepper, and poppy seed. Slowly stir in chicken broth and milk. Simmer over medium-low heat until thick. Remove from heat and set aside.
Place the chicken mixture in bottom pie crust***. Pour hot liquid mixture over. Cover with top crust, seal edges, and cut away excess dough. Make several small slits in the top to allow steam to escape.
*** Variation: To accomadate my large family, I omitted having a bottom crust entirely and instead used both crusts over the top. I cooked it in a 9 x12 casserole dish.
Bake in the preheated oven for 30 to 35 minutes, or until pastry is golden brown and filling is bubbly. Cool for 10 minutes before serving.
Thursday, January 17, 2008
Thursday, January 10, 2008
Chocolate Zucchini Bread
Chocolate Zucchini Bread
2 1/2 cups all-purpose flour -- unbleached ( I use my ground hard red winter wheat)
1/2 cup unsweetened cocoa
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon baking powder
2 cups sugar ( I use equal amounts of honey crystals)
3/4 cup egg substitute -- fat free
1/3 cup canola oil
2 tablespoons water
1 tablespoon vanilla
2 1/2 cups shredded zucchini
Coat two 4x8 inch loaf pans with nonstick spray.
In a medium bowl, use an electric mixer set at medium speed to beat the sugar, egg substitute, oil, water and vanilla until well blended. Stir in zucchini.
Add dry ingredients and stir until they are moistened. Divide the batter between the pans.
Bake until a toothpick near the center of each loaf comes out clean, 50 to 60 minutes. Bake at 350 degrees F.
Cool in pans on wire rack for 10 minutes. Remove the loaves from pans and allow to cool completely on wire rack.
Makes two loaves of 12 slices each. Freezes well. Serving Size (1 slice) According to the cookbook: Per Serving: 147 Calories, 3.2g Fat, 0.5g Fiber Weight Watcher Points: 3 Per serving: 161 Calories (kcal); 4g Total Fat; (23% calories from fat); 3g Protein; 28g Carbohydrate; trace Cholesterol; 74mg SodiumFood Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates
2 1/2 cups all-purpose flour -- unbleached ( I use my ground hard red winter wheat)
1/2 cup unsweetened cocoa
1 teaspoon baking soda
1 teaspoon ground cinnamon
1/4 teaspoon baking powder
2 cups sugar ( I use equal amounts of honey crystals)
3/4 cup egg substitute -- fat free
1/3 cup canola oil
2 tablespoons water
1 tablespoon vanilla
2 1/2 cups shredded zucchini
Coat two 4x8 inch loaf pans with nonstick spray.
In a medium bowl, use an electric mixer set at medium speed to beat the sugar, egg substitute, oil, water and vanilla until well blended. Stir in zucchini.
Add dry ingredients and stir until they are moistened. Divide the batter between the pans.
Bake until a toothpick near the center of each loaf comes out clean, 50 to 60 minutes. Bake at 350 degrees F.
Cool in pans on wire rack for 10 minutes. Remove the loaves from pans and allow to cool completely on wire rack.
Makes two loaves of 12 slices each. Freezes well. Serving Size (1 slice) According to the cookbook: Per Serving: 147 Calories, 3.2g Fat, 0.5g Fiber Weight Watcher Points: 3 Per serving: 161 Calories (kcal); 4g Total Fat; (23% calories from fat); 3g Protein; 28g Carbohydrate; trace Cholesterol; 74mg SodiumFood Exchanges: 1/2 Grain(Starch); 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 1 Other Carbohydrates
Wednesday, January 2, 2008
Margarita Chicken
Margarita Chicken
1/2 cup frozen nonalcoholic margarita mix - thawed
3 tbsp lime juice - freshly squeezed
1 clove garlic - crushed (or more)
3 pounds broiler or fryer chicken - cut up (3 to 3 1/2) OR 1 1/2 pounds skinless boneless chicken breast halves
Coarse salt
Mix margarita mix, lime juice and garlic in a large resealable freezer plastic bag. Add chicken to bag. Seal and turn a few times to coat chicken. Refrigerate, turning bag occasionally. Marinate at least 1 hr, but no longer than 24 hrs. Remove chicken from bag & reserve marinade.
On your grill place chicken, skin side up on grill, Brush with marinade and sprinkle with some salt. Cover grill with lid & grill 5 to 6" from medium heat for 15 minutes. Turn chicken, brush with remaining marinade and sprinkle with more salt. Cover & grill 20 to 40 minutes longer until chicken tests done.
Serves 6.
Per Serving (1 boneless, skinless chicken breast): 128 Calories; 1g Fat (10.5% calories from fat); 26g Protein; 1g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 74mg Sodium. Exchanges: 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit.
WW Points: 3 pt.
1/2 cup frozen nonalcoholic margarita mix - thawed
3 tbsp lime juice - freshly squeezed
1 clove garlic - crushed (or more)
3 pounds broiler or fryer chicken - cut up (3 to 3 1/2) OR 1 1/2 pounds skinless boneless chicken breast halves
Coarse salt
Mix margarita mix, lime juice and garlic in a large resealable freezer plastic bag. Add chicken to bag. Seal and turn a few times to coat chicken. Refrigerate, turning bag occasionally. Marinate at least 1 hr, but no longer than 24 hrs. Remove chicken from bag & reserve marinade.
On your grill place chicken, skin side up on grill, Brush with marinade and sprinkle with some salt. Cover grill with lid & grill 5 to 6" from medium heat for 15 minutes. Turn chicken, brush with remaining marinade and sprinkle with more salt. Cover & grill 20 to 40 minutes longer until chicken tests done.
Serves 6.
Per Serving (1 boneless, skinless chicken breast): 128 Calories; 1g Fat (10.5% calories from fat); 26g Protein; 1g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 74mg Sodium. Exchanges: 3 1/2 Lean Meat; 0 Vegetable; 0 Fruit.
WW Points: 3 pt.
Crockpot Garlic Chicken
Crockpot Garlic Chicken
4 skinned chicken breast halves
1 teaspoon salt
2 teaspoons paprika
2 teaspoons lemon pepper
1 large onion, sliced
10 cloves garlic (about 1 medium), unpeeled
Mix together salt, pepper and paprika. Rub all over meat side of chicken breast. Place onion in slow cooker. Place chicken breast side up on onion. Place garlic on chicken.
Cover and cook on low in slow cooker for about 6 hours or until juices run clear.
Serves 4.
WW Points: 3 pt.
4 skinned chicken breast halves
1 teaspoon salt
2 teaspoons paprika
2 teaspoons lemon pepper
1 large onion, sliced
10 cloves garlic (about 1 medium), unpeeled
Mix together salt, pepper and paprika. Rub all over meat side of chicken breast. Place onion in slow cooker. Place chicken breast side up on onion. Place garlic on chicken.
Cover and cook on low in slow cooker for about 6 hours or until juices run clear.
Serves 4.
WW Points: 3 pt.
Chicken Taco Salad
Chicken Taco Salad
3/4 cup chopped onion
1 1/2 cups (8 ounces) diced cooked chicken breast
5 ounces (one 8-ounce can) canned pinto beans - rinsed and drained
1/2 cup water
1 1/2 teaspoons taco seasoning mix
4 cups shredded lettuce
2 cups chopped fresh tomato
1/2 cup chopped green bell pepper
3/4 cup (3 ounces) Kraft shredded reduced-fat Cheddar cheese
1 1/2 cups (1 1/2 ounces) Corn Chex
3/4 cup chunky salsa
6 tablespoons fat-free sour cream
In a large saucepan sprayed with olive-flavored cooking spray, brown onion. Stir in chicken pinto beans, water, and taco seasoning. Mix well to combine. Lower heat. Simmer 10 minutes, stirring occasionally.
Meanwhile, in a large serving bowl, combine lettuce, tomato, and green pepper.
Spoon hot chicken mixture over lettuce mixture. Top with Cheddar cheese and Corn Chex. Toss gently to combine.
For each serving, place about 2 cups mixture on a plate and top with 2 tablespoons salsa and 1 tablespoon sour cream.
Serves 6
Serving size (2 cups mixture, 2 tablespoons salsa and 1 tablespoon sour cream) Per serving: 232 Cal, 4g Fat, 22g Pro, 27g Carb, 344mg Sod, 5g Fib
Healthy Exchanges: 3 Protein, 2 2/3 Vegetables, 1/3 Bread, 15 Opt. Cal.
Diabetic Exchanges: 2 Meat, 2 Vegetable, 1 Starch
WW Points: 4 pt.
HELP: Healthy Exchanges Lifetime Plan
3/4 cup chopped onion
1 1/2 cups (8 ounces) diced cooked chicken breast
5 ounces (one 8-ounce can) canned pinto beans - rinsed and drained
1/2 cup water
1 1/2 teaspoons taco seasoning mix
4 cups shredded lettuce
2 cups chopped fresh tomato
1/2 cup chopped green bell pepper
3/4 cup (3 ounces) Kraft shredded reduced-fat Cheddar cheese
1 1/2 cups (1 1/2 ounces) Corn Chex
3/4 cup chunky salsa
6 tablespoons fat-free sour cream
In a large saucepan sprayed with olive-flavored cooking spray, brown onion. Stir in chicken pinto beans, water, and taco seasoning. Mix well to combine. Lower heat. Simmer 10 minutes, stirring occasionally.
Meanwhile, in a large serving bowl, combine lettuce, tomato, and green pepper.
Spoon hot chicken mixture over lettuce mixture. Top with Cheddar cheese and Corn Chex. Toss gently to combine.
For each serving, place about 2 cups mixture on a plate and top with 2 tablespoons salsa and 1 tablespoon sour cream.
Serves 6
Serving size (2 cups mixture, 2 tablespoons salsa and 1 tablespoon sour cream) Per serving: 232 Cal, 4g Fat, 22g Pro, 27g Carb, 344mg Sod, 5g Fib
Healthy Exchanges: 3 Protein, 2 2/3 Vegetables, 1/3 Bread, 15 Opt. Cal.
Diabetic Exchanges: 2 Meat, 2 Vegetable, 1 Starch
WW Points: 4 pt.
HELP: Healthy Exchanges Lifetime Plan
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