imamama
03-08-2002, 06:15 PM
Got these off my company's intranet site: (copy and paste are not playing nicely together, I apologize for it being so jumbled!!)
Fresh Broccoli and Pasta Combo
1 Onion (small), chopped1 clove Garlic (medium), minced2 T Margarine2 t Low sodium instant chicken bouillon1/4 t Dried marjoram leaves, crushed1 T Flour1 c Skim milk1 c Shredded low-fat Swiss cheese1 lb. Broccoli, separated into flowerets, cooked and drained1-1/2 c Curly or spiral macaroni, cooked and drainedGrated peel and juice of 1/2 lemonIn a 10 inch skillet, sautee the onion and garlic in the margarine with the bouillon and marjoram until just tender. Remove from heat and stir in flour. Cook for a few minutes, stirring constantly. Gradually blend in milk. Cook over medium heat, stirring, until thickened. Add cheese and stir until melted. Add broccoli, macaroni, lemon peel, and juice and heat.
Prep Time: Less than 20 minutes
Servings: Makes 4 servings.
Calories: 389
Fat Grams: 12
Fat Percent: 27.76%
Course: Main Dish
Broccoli Soup
1-1/2 c Broccoli, chopped1/4 c Celery, diced1/4 c Onion, chopped1 c Low sodium chicken broth2 c Nonfat milk2 T Cornstarch1/4 t SaltDash pepperDash ground thyme1/4 c Grated Swiss cheesePlace vegetables and broth in saucepan. Bring to boil, reduce heat, cover, and cook until vegetables are tender-about 8 minutes. Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables. Cook, stirring constantly, until soup is slightly thickened and mixture just begins to boil. Remove from heat. Add cheese and stir until melted.
Prep Time: More than 20 minutes
Servings: Makes 4 servings, 1 cup each
Calories: 115
Fat Grams: 3
Fat Percent: 23.48%
Grilled Chicken with Apple Salsa
2 c chopped, cored Gala apples1 Anaheim chile pepper, seeded and chopped1/2 c chopped onion1/4 c lime juice1/2 t salt1/8 t pepper1/4 c dry white wine1/4 c apple juice1/2 t grated lime zest2 whole boneless, skinless chicken breastsPrepare salsa: In medium bowl, combine apples, chile pepper, onion, lime juice and salt and pepper to taste; cover and set aside while preparing chicken. (If making several hours or a day ahead, refrigerate salsa.) Prepare Grilled Chicken: In large bowl, combine white wine, apple juice, lime zest, salt, and pepper. Add chicken and turn to coat with mixture; cover and refrigerate 30 to 40 minutes. Heat grill. Drain and discard chicken marinade. Grill chicken until cooked through; serve with salsa.
Prep Time: More than 20 minutes
Servings: Serves 4
Calories: 255
Fat Grams: 5
Fat Percent: 17.65%
Course: Main Dish
Tangerine Chicken and Rice
nonstick cooking spray4 boneless skinless chicken breast halves2 tsp. olive oil1 medium onion, chopped3/4 tsp. poultry seasoning1 cup rice1 cup low sodium chicken broth1/2 cup water4 small tangerines, peeled, segmented, seeded2 tsp. tangerine zest, grated1/4 cup whole natural almondsSpray a heavy nonstick skillet with nonstick cooking spray and heat over medium high heat. Cook chicken 2-3 minutes, on one side only, until lightly browned. Transfer chicken to a platter. Heat oil in same pan over medium heat. Sauté onion and poultry seasoning 5-7 minutes, or until onion is soft. Stir in next 4 ingredients and bring to a boil. Reduce heat to low. Arrange chicken over rice, browned side up. Cover pan and simmer 20 minutes, or until rice and chicken are done. Transfer chicken to platter. Stir tangerine segments and almonds into rice mixture and heat. Serve chicken over rice. Per serving: calories 496, fat 9.7g, 18% calories from fat, cholesterol 107mg, protein 48.6g, carbohydrates 52.0g
Prep Time: More than 20 minutes
Servings: Serves 4
Calories: 496
Fat Grams: 9.7
Fat Percent: 17.60%
Tropical Chicken Salad
1-1/3 cups cooked chicken breast, diced 1/3 cup celery, sliced 1/3 cup mango, chopped 2 Tbs. plus 2 tsp. sliced water chestnuts 1-1/3 cups pineapple, diced, canned and drained or fresh 2/3 cup canned mandarin oranges, packed in their own juice and drained 2 Tbs. plus 2 tsp. light mayonnaise 1 Tbs. plus 1 tsp. lowfat sour cream 3/4 tsp. coconut extractCombine all ingredients and refrigerate for 1-2 hours before serving.
Prep Time: Less than 20 minutes
Servings: Serves 6
Calories: 178
Fat Grams: 6.7
Fat Percent: 33.88%
Course: Main Dish
Fruit Salad with Chicken
1 T mayonnaise, reduced calorie (for dressing)1/3 c yogurt, nonfat strawberry-sweetened with artificial sweetener (for dressing)1 T orange juice (for dressing)2 c chicken or turkey, cooked and cubed1 banana, small, sliced1/2 c celerylettuce leaves1 c strawberries, halved2 oranges, peeled and cut into chunks1 1/2 c grapes, seedlessMix first three ingredients for dressing. Combine remaining ingredients (except lettuce) and mix well with dressing. Serve on lettuce leaves.
Prep Time: Less than 20 minutes
Servings: Makes 5 servings.
Calories: 202
Fat Grams: 5
Fat Percent: 22.28%
Course: Main Dish, Salad
Fresh Broccoli and Pasta Combo
1 Onion (small), chopped1 clove Garlic (medium), minced2 T Margarine2 t Low sodium instant chicken bouillon1/4 t Dried marjoram leaves, crushed1 T Flour1 c Skim milk1 c Shredded low-fat Swiss cheese1 lb. Broccoli, separated into flowerets, cooked and drained1-1/2 c Curly or spiral macaroni, cooked and drainedGrated peel and juice of 1/2 lemonIn a 10 inch skillet, saut+ the onion and garlic in the margarine with the bouillon and marjoram until just tender. Remove from heat and stir in flour. Cook for a few minutes, stiring constantly. Gradually blend in milk. Cook over medium heat, stirring, until thickened. Add cheese and stir until melted. Add broccoli, macaroni, lemon peel, and juice and heat.
Prep Time: Less than 20 minutes
Servings: Makes 4 servings.
Calories: 389
Fat Grams: 12
Fat Percent: 27.76%
Course: Main Dish
Butternut Squash Soup
2 T Olive oil1 c Onion, finely chopped3 c Potatoes, peeled and diced3 c Butternut Squash5 c Chicken stock1/4 c Green onion, slicedSalt and pepper to tasteIn large saucepan, heat oil; add onions and cook until softened. Stir in potatoes and squash. Add chicken stock, bring to a boil. Reduce heat and simmer 20-30 minutes or until vegetables are tender. Stir in green onions and season to taste.
Prep Time: More than 20 minutes Servings: Makes 6 servingsCalories: 189Fat Grams: 6Fat Percent: 28.57%Course: Main Dish
Bright Chicken Salad
2 cups cooked rice, cooled2 cups cantaloupe, cubed1-1/2 cups cooked chicken breast, cubed1/4 cup fresh mint, finely chopped1/4 cup fresh parsley, finely chopped1 clove garlic, finely chopped1/2 lb. plain nonfat yogurt4 lettuce leavesMix together first 3 ingredients in a bowl. Combine next 4 ingredients in another bowl. Gently stir yogurt mixture into rice mixture until well combined. Cover and refrigerate at least 2 hours, until chilled. Serve lettuce on individual plates topped with chicken salad.
Prep Time: Less than 20 minutes
Servings: Makes 4 servings
Calories: 278
Fat Grams: 3
Fat Percent: 9.71%
Course: Salad, Side Dish
Fresh Broccoli and Pasta Combo
1 Onion (small), chopped1 clove Garlic (medium), minced2 T Margarine2 t Low sodium instant chicken bouillon1/4 t Dried marjoram leaves, crushed1 T Flour1 c Skim milk1 c Shredded low-fat Swiss cheese1 lb. Broccoli, separated into flowerets, cooked and drained1-1/2 c Curly or spiral macaroni, cooked and drainedGrated peel and juice of 1/2 lemonIn a 10 inch skillet, sautee the onion and garlic in the margarine with the bouillon and marjoram until just tender. Remove from heat and stir in flour. Cook for a few minutes, stirring constantly. Gradually blend in milk. Cook over medium heat, stirring, until thickened. Add cheese and stir until melted. Add broccoli, macaroni, lemon peel, and juice and heat.
Prep Time: Less than 20 minutes
Servings: Makes 4 servings.
Calories: 389
Fat Grams: 12
Fat Percent: 27.76%
Course: Main Dish
Broccoli Soup
1-1/2 c Broccoli, chopped1/4 c Celery, diced1/4 c Onion, chopped1 c Low sodium chicken broth2 c Nonfat milk2 T Cornstarch1/4 t SaltDash pepperDash ground thyme1/4 c Grated Swiss cheesePlace vegetables and broth in saucepan. Bring to boil, reduce heat, cover, and cook until vegetables are tender-about 8 minutes. Mix milk, cornstarch, salt, pepper, and thyme; add to cooked vegetables. Cook, stirring constantly, until soup is slightly thickened and mixture just begins to boil. Remove from heat. Add cheese and stir until melted.
Prep Time: More than 20 minutes
Servings: Makes 4 servings, 1 cup each
Calories: 115
Fat Grams: 3
Fat Percent: 23.48%
Grilled Chicken with Apple Salsa
2 c chopped, cored Gala apples1 Anaheim chile pepper, seeded and chopped1/2 c chopped onion1/4 c lime juice1/2 t salt1/8 t pepper1/4 c dry white wine1/4 c apple juice1/2 t grated lime zest2 whole boneless, skinless chicken breastsPrepare salsa: In medium bowl, combine apples, chile pepper, onion, lime juice and salt and pepper to taste; cover and set aside while preparing chicken. (If making several hours or a day ahead, refrigerate salsa.) Prepare Grilled Chicken: In large bowl, combine white wine, apple juice, lime zest, salt, and pepper. Add chicken and turn to coat with mixture; cover and refrigerate 30 to 40 minutes. Heat grill. Drain and discard chicken marinade. Grill chicken until cooked through; serve with salsa.
Prep Time: More than 20 minutes
Servings: Serves 4
Calories: 255
Fat Grams: 5
Fat Percent: 17.65%
Course: Main Dish
Tangerine Chicken and Rice
nonstick cooking spray4 boneless skinless chicken breast halves2 tsp. olive oil1 medium onion, chopped3/4 tsp. poultry seasoning1 cup rice1 cup low sodium chicken broth1/2 cup water4 small tangerines, peeled, segmented, seeded2 tsp. tangerine zest, grated1/4 cup whole natural almondsSpray a heavy nonstick skillet with nonstick cooking spray and heat over medium high heat. Cook chicken 2-3 minutes, on one side only, until lightly browned. Transfer chicken to a platter. Heat oil in same pan over medium heat. Sauté onion and poultry seasoning 5-7 minutes, or until onion is soft. Stir in next 4 ingredients and bring to a boil. Reduce heat to low. Arrange chicken over rice, browned side up. Cover pan and simmer 20 minutes, or until rice and chicken are done. Transfer chicken to platter. Stir tangerine segments and almonds into rice mixture and heat. Serve chicken over rice. Per serving: calories 496, fat 9.7g, 18% calories from fat, cholesterol 107mg, protein 48.6g, carbohydrates 52.0g
Prep Time: More than 20 minutes
Servings: Serves 4
Calories: 496
Fat Grams: 9.7
Fat Percent: 17.60%
Tropical Chicken Salad
1-1/3 cups cooked chicken breast, diced 1/3 cup celery, sliced 1/3 cup mango, chopped 2 Tbs. plus 2 tsp. sliced water chestnuts 1-1/3 cups pineapple, diced, canned and drained or fresh 2/3 cup canned mandarin oranges, packed in their own juice and drained 2 Tbs. plus 2 tsp. light mayonnaise 1 Tbs. plus 1 tsp. lowfat sour cream 3/4 tsp. coconut extractCombine all ingredients and refrigerate for 1-2 hours before serving.
Prep Time: Less than 20 minutes
Servings: Serves 6
Calories: 178
Fat Grams: 6.7
Fat Percent: 33.88%
Course: Main Dish
Fruit Salad with Chicken
1 T mayonnaise, reduced calorie (for dressing)1/3 c yogurt, nonfat strawberry-sweetened with artificial sweetener (for dressing)1 T orange juice (for dressing)2 c chicken or turkey, cooked and cubed1 banana, small, sliced1/2 c celerylettuce leaves1 c strawberries, halved2 oranges, peeled and cut into chunks1 1/2 c grapes, seedlessMix first three ingredients for dressing. Combine remaining ingredients (except lettuce) and mix well with dressing. Serve on lettuce leaves.
Prep Time: Less than 20 minutes
Servings: Makes 5 servings.
Calories: 202
Fat Grams: 5
Fat Percent: 22.28%
Course: Main Dish, Salad
Fresh Broccoli and Pasta Combo
1 Onion (small), chopped1 clove Garlic (medium), minced2 T Margarine2 t Low sodium instant chicken bouillon1/4 t Dried marjoram leaves, crushed1 T Flour1 c Skim milk1 c Shredded low-fat Swiss cheese1 lb. Broccoli, separated into flowerets, cooked and drained1-1/2 c Curly or spiral macaroni, cooked and drainedGrated peel and juice of 1/2 lemonIn a 10 inch skillet, saut+ the onion and garlic in the margarine with the bouillon and marjoram until just tender. Remove from heat and stir in flour. Cook for a few minutes, stiring constantly. Gradually blend in milk. Cook over medium heat, stirring, until thickened. Add cheese and stir until melted. Add broccoli, macaroni, lemon peel, and juice and heat.
Prep Time: Less than 20 minutes
Servings: Makes 4 servings.
Calories: 389
Fat Grams: 12
Fat Percent: 27.76%
Course: Main Dish
Butternut Squash Soup
2 T Olive oil1 c Onion, finely chopped3 c Potatoes, peeled and diced3 c Butternut Squash5 c Chicken stock1/4 c Green onion, slicedSalt and pepper to tasteIn large saucepan, heat oil; add onions and cook until softened. Stir in potatoes and squash. Add chicken stock, bring to a boil. Reduce heat and simmer 20-30 minutes or until vegetables are tender. Stir in green onions and season to taste.
Prep Time: More than 20 minutes Servings: Makes 6 servingsCalories: 189Fat Grams: 6Fat Percent: 28.57%Course: Main Dish
Bright Chicken Salad
2 cups cooked rice, cooled2 cups cantaloupe, cubed1-1/2 cups cooked chicken breast, cubed1/4 cup fresh mint, finely chopped1/4 cup fresh parsley, finely chopped1 clove garlic, finely chopped1/2 lb. plain nonfat yogurt4 lettuce leavesMix together first 3 ingredients in a bowl. Combine next 4 ingredients in another bowl. Gently stir yogurt mixture into rice mixture until well combined. Cover and refrigerate at least 2 hours, until chilled. Serve lettuce on individual plates topped with chicken salad.
Prep Time: Less than 20 minutes
Servings: Makes 4 servings
Calories: 278
Fat Grams: 3
Fat Percent: 9.71%
Course: Salad, Side Dish