This was a quick & easy dinner! Low sodium too!
Chicken & Penne
4 ounces smart taste pasta, penne rigate
12 ounces chicken breasts, no skin, no bone
1/4 cup bell pepper
1/4 cup celery
2 tablespoons onion
1 tablespoon light margarine
1 tablespoon flour
2 tablespoons skim milk
1/8 teaspoon black pepper
14 1/2 ounces canned tomatoes
1/4 cup cheese, reduced fat Sargento mexican blend
1/4 cup light cream cheese
Cook pasta in boiling water. Meanwhile, spray large skillet with cooking spray. Cut chicken into bite-sized pieces. Saute’ pepper, celery and onion. Move to edges of skillet and add chicken. When done move to outer edges of the skillet and put margarine in center of skillet. Sprinkle with flour and combine. Add milk and combine; sprinkle with pepper. Add tomatoes and combine all ingredients. Add cooked pasta and cheeses; combine well.
Yield: 4 servings. Per serving= 292 Calories; 8g Fat (24.5% calories from fat); 27g Protein; 31g Carbohydrate; 5g Dietary Fiber; 65mg Cholesterol; 375mg Sodium. Exchanges: 0 Grain(Starch); 3 Lean Meat; 1 Vegetable; 0 Non-Fat Milk; 1/2 Fat; 0 Other Carbohydrates.
This makes a nice lunch! and it’s low sodium!
Chinese Chicken Salad
12 ounces chicken breasts, no skin, no bone, R-T-C
6 cups shredded cabbage
1/4 cup green onions
2 1/2 tablespoons low sodium soy sauce
2 tablespoons white wine vinegar
2 teaspoons extra virgin olive oil
1/4 teaspoon black pepper
Bake chicken in 375^ oven. Meanwhile, combine cabbage and onions. In a small bowl, combine soy sauce, vinegar, olive oil and black pepper. Chop cooked chicken and add to cabbage. Pour soy sauce mix over chicken and toss to combine.
Yield: 4 servings. Per serving (about 2 cups)= 156 Calories; 5g Fat (27.1% calories from fat); 21g Protein; 8g Carbohydrate; 3g Dietary Fiber; 52mg Cholesterol; 440mg Sodium. Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.
Everyone liked these too!
Cheesy Corn Bites
8 oz light cream cheese
1 c. shredded pepper jack cheese
1 large egg
½ c. frozen corn
44 scoop tortilla chips
Chives or cilantro (optional)
Preheat oven to 350*. In large bowl, mix the cream cheese, pepper jack cheese, egg and corn. Arrange chips on a baking sheet and place 1 teaspoon corn mixture in each. Bake until the filling sets, about 20 mins. Sprinkle with chives; serve warm.
Yield: 44 bites. Per bite= 47 Calories; 3g Fat (62.7% calories from fat); 2g Protein; 2g Carbohydrate; trace Dietary Fiber; 9mg Cholesterol; 79mg Sodium. Exchanges: 0 Grain(Starch); 0 Lean Meat; 0 Fat; 0 Other Carbohydrates.
Another delicious Super Bowl snack!
Pepperoni Pizza pull
4 oz. OSCAR MAYER Pepperoni slices
¼ c. sliced green onions
1 cup grape or cherry tomatoes
1/4 cup fat free Zesty Italian Dressing
1 cup 2% Shredded Mozzarella Cheese
2 pkgs. (7.5 oz.) refrigerated biscuits, Pillsbury
HEAT oven to 400ºF. Combine pepperoni, peppers, onions, tomatoes and dressing in 13×9-inch baking dish sprayed with cooking spray. Sprinkle with cheese. Cut biscuits into fourths and place evenly over cheese. BAKE 20 min.; cool 10 min. Invert onto platter; carefully remove dish. Yield: 8 servings. Per serving= 205 Calories; 6g Fat (25.2% calories from fat); 12g Protein; 26g Carbohydrate; 1g Dietary Fiber; 26mg Cholesterol; 964mg Sodium. Exchanges: 0 Vegetable; 0 Other Carbohydrates.
Another Superbowl Snack! This dip is great! You could serve it with crackers or vegetables. Sliced mushrooms make fantastic zero-point dippers.
Zesty Veggie Dip
16 oz light sour cream
4 oz light cream cheese
1 0.7 ounce packet Italian Dressing Mix
1/4 c. chopped green onion
1 c. chopped tomatoes
1 avocado, diced
2 T lemon juice
Combine sour cream and cream cheese. Add Italian dressing mix. Fold in green onions and tomatoes. Cut avocado and drizzle with lemon juice. Add to sour cream mixture. Chill until ready to serve. Good with baked chips or veggies.
Yield: 16 servings. Per serving (about 1/4 cup)= 52 Calories; 4g Fat (61.0% calories from fat); 2g Protein; 4g Carbohydrate; trace Dietary Fiber; 6mg Cholesterol; 208mg Sodium. Exchanges: 0 Lean Meat; 0 Vegetable; 0 Fruit; 1/2 Fat; 0 Other Carbohydrates.
shout for joy to the Lord, all the earth- Psalm 66:1b
These are delicious!
Oreo Mini Cheesecakes
15reduced fat Oreo cookies
1 (8 oz) package fat free cream cheese
1 (8oz) pkg light cream cheese
1 cup Splenda Granular
1 egg white
1 tsp vanilla extract
12 foil cupcake liners
Preheat oven to 350 degrees. Place 12 foil cupcake liners into a regular size muffin tin. Place one Oreo into the bottom of each liner and set the remaining 3 Oreos aside. In a medium bowl, beat cream cheese, Splenda, egg substitute and vanilla until smooth. Divide the cheese mixture evenly on top of each Oreo. The mixture will be thick, use your spoon and press down on the batter once it’s on top of Oreos so some of the batter goes down around the cookies. Crush remaining 3 Oreos into fine crumbs and sprinkle evenly on top of each cheesecake. Bake for 15-20 minutes or until the center is almost set. Cool completely. Refrigerate for 2-3 hours or overnight.
Yield: 12 servings. Per cheesecake=125 Calories; 5g Fat (61.6% calories from fat); 5g Protein; 3g Carbohydrate; trace Dietary Fiber; 12mg Cholesterol; 284mg Sodium. Exchanges: 1/2 Lean Meat; 1/2 Fat; 0 Other Carbohydrates
Shout for joy to the Lord, all the earth. – Psalm 66:1b