LOW-FAT STUFFED CHICKEN BREASTS
4 sun dried tomatoes
1 tsp. lemon zest, grated
1 Tbsp plus 1 tsp. low-fat cream cheese, softened to room temperature
2 Tbsp parsley, minced
1/8 tsp. salt
1 lb. boneless skinless chicken breast halves
Cover tomatoes with boiling water in a bowl. Let stand 5 minutes. Drain and finely chop. Place 2 Tbsp chopped tomatoes and half the lemon zest in a small bowl. Add cream cheese, parsley and salt. Mix thoroughly and set aside. Combine remaining tomatoes and zest in another bowl and mix thoroughly. Using a sharp knife, cut horizontally through the center of each chicken breast to form a pocket. Do not cut all the way through. Divide tomato and lemon zest mixture into equal portions and spread in pocket of each chicken breast. Turn on broiler. Arrange chicken on a broiler pan and place 4 inches from heat source. Broil 5 minutes. Turn and broil another 4 minutes. Spread tomato and cheese mixture over chicken breasts. Broil another 1-2 minutes or until chicken is opaque throughout.
Low-Fat Cheddar Chicken Pot Pie
1 cup low-fat baking mix
1/4 cup water
1 1/2 cup chicken broth
2 cup potatoes, peeled and cubed
1 cup carrots, sliced
1/2 cup celery, sliced
1/2 cup onions, chopped
1/2 cup bell peppers, chopped
1/4 cup unbleached flour
1 1/2 cup skim milk
2 cup fat-free cheddar cheese, grated
4 cup chicken, skinless light meat, cooked and cubed
1/4 tsp poultry seasoning
Preheat oven to 425. To prepare crust, combine 1 cup baking mix and water until soft dough forms; beat vigorously. Gently smooth dough into a ball on floured surface. Knead 5 times. Follow directions accordingly for crust. To prepare filling, heat broth in a saucepan. Add potatoes, carrots, celery,onions, and bell peppers. Simmer 15 minutes or until all is tender. Blend flour with milk. Stir into broth mixture. Cook and stir over medium heat until slightly thickened. Stir in cheese, chicken, and poultry seasoning. Heat until cheese melts. Spoon into a 2-quart casserole dish. Place crust over filling in casserole. Seal edges. Make slits in crust for steam. Bake, for 40 minutes or until golden brown.Makes 4 servings.
Low-Fat Scrambled Eggs and Ham
3 egg whites
Egg substitute equal to 3 eggs
1 Tablespoon fat free butter
1/4 pound extra lean ham, diced
6 slices whole wheat bread
In medium bowl, beat egg whites and egg substitutes with wire whisk for 30 seconds. In nonstick skillet over medium heat, combine egg mixture, butter and ham. Scramble eggs until desired consistency; stirring constantly. Serve with toast and all fruit jam.
Makes 3 servings.
Low-Fat Broccoli & Cheese Manicotti
20 ounce package frozen chopped broccoli
1 onion, chopped
2 garlic cloves, minced
1/4 cup fat free chicken broth
15 ounce low fat ricotta cheese
3/4 cup shredded fat free mozzarella cheese
Pepper to taste
1 1/2 cups sliced mushrooms (I don't like) :-(
1/4 cup water
14 ounce jar spaghetti sauce, low fat
3/4 cup water
12 manicotti shells
2 tomatoes, sliced
Preheat oven to 375: F. Thaw broccoli and squeeze out. Divide broccoli into 15 ounce and 5 ounce portions; set aside. In large nonstick skillet over medium heat, saute onion and garlic in broth for 2 minutes or until tender. Remove from heat and transfer onions to large bowl. Stir in 15 ounces of broccoli, ricotta cheese, mozzarella cheese and pepper to taste; mix well and set aide. In same skillet over high heat, saute mushrooms in water for 2 minutes or until tender. Stir in all of the spaghetti sauce except for 1 cup. Add remaining broccoli and water; heat through. Using spoon, fill each manicotti shell with equal amounts of ricotta mixture. Pour sauce in bottom of nonstick baking dish. Arrange filled manicotti in sauce. Place tomato slices on top of manicotti and pour reserved sauce over tomatoes. Bake for 30 minutes. Serve hot. Makes 6 servings.
