MAINDISH MEALS
Chicken Pot Pie
This recipe is from Richard Simmons Cookbook "Pounds-off recipes".
Filling:
1 can (14 1/2 oz.) fat-free reduced-sodium chicken broth 12 oz. boneless, skinned chicken breast, trimmed of all fat 1/2 cup each chopped green onions and sliced leeks(white part only) 1 cup sliced carrots 1/2 cup evaporated skim milk 1/4 cup all-purpose flour 1/2 teaspoon poultry seasoning 1/2 teaspoon each salt and freshly ground black pepper 1 cup frozen peas 1 cup frozen mixed vegetables 1/4 cup chopped fresh parsley
In medium saucepan bring broth to boil over med-high heat. Add chicken. Cover; remove from heat. Let stand 20 minutes. Chicken will cook perfectly. Lift chicken from broth with slotted spoon; set aside.
To broth in pan add onions, leeks, and carrots. Simmer 10-15 minutes or until vegetables are tender.
In screw-top jar combine evaporated skim milk, flour, poultry seasoning, salt and pepper. Cover; shake to mix. Stir into vegetable mixture. Stir over med. heat until sauce thickens, 2-3 minutes.
Shred chicken into small pieces. Add with peas, frozen mixed vegetables and parsley to thickened sauce. Set aside.
Preheat oven to 450 degrees.
Buttermilk Biscuit Topping:
1 cup all-purpose flour 1 teaspoon baking powder 1/4 teaspoon baking soda 1/4 teaspoon salt 1 Tablespoon chopped fresh parsley 1/8 teaspoon poultry seasoning 2 teaspoons chilled light butter, cut into small pieces 1/2 cup low-fat buttermilk
Using pasty blender, work butter into flour mixture until coarsely crumbed. Make a well in center. Pour buttermilk into well. Toss gently with fork until flour mixture is just moistened. Do not over mix. Dough will be sticky. Turn out onto floured surface. With floured hands, knead gently once or twice to bring dough together.
Reheat chicken mixture until simmering. Immediately transfer to 2 quart casserole. Sprinkle biscuit topping over chicken mixture or, to make individual biscuits, lightly pat dough out to 1/2" thickness. Dip 2 1/2" biscuit cutter into flour. Use to cut out biscuits. Cut out a total of 6 biscuits, or more if using a smaller cutter. Use spatula to place biscuits on top of chicken mixture.
Bake 15-20 minutes or until biscuits have risen and are golden brown. Makes 6 servings. 272 cal.; 22g. protein; 6g. fat; 39 mg. chol.; 33g. carbs.; 560mg. sodium.

Lemon Chicken Stir-Fry
A Heart Healthy Recipe from Pillsbury.
Sauce:
2 Tablespoons cornstarch 2 teaspoons chicken-flavor instant bouillon 1 cup water 1 teaspoon grated lemon peel 3 Tablespoons lemon juice
Stir-Fry:
1 cup diagonally sliced carrots 1 cup diagonally sliced celery 2 Tablespoons water 1 cup fresh (or frozen) pea pods 1 red bell pepper, cut into thin strips 6 green onion, cut diagonally into 1 1/2-inch pieces 1 lb. boneless skinless chicken breasts, cut into thin stips or bite size pieces 3 cups hot cooked white or brown rice
In small bowl, combine cornstarch and bouillon; mix well. Stir in remaining sauce ingredients; set aside.
Spray a large nonstick skillet or wok with nonstick cooking spray. Heat over medium-high heat until hot.
Stir-fry carrots and celery 1 minute. Add 2 Tablespoons water; cover and cook 2 to 3 minutes. Add pea pods, bell pepper and green onions. Cook and stir 2 minutes or until vegetables are crisp-tender; remove from skillet.
Spray same skillet with nonstick cooking spray. Stir-fry chicken 5 minutes or until chicken is slightly browned and center is no longer pink.
Add sauce and vegetables; cook until thoroughly heated and slightly thickened, stirring occasionally.
Serve over rice. Yield 4 servings at 350 cal. each, 3g fat.

Quick Shrimp Lo Mein
1 Tablespoon corn oil or olive oil 1/2 pound shrimp, shelled and deveined 2 large cloves garlic minced 1/2 cup diagonally sliced green onion 1 cup chicken broth 2 Tablespoons soy sauce 1 teaspoon grated fresh ginger or 1/2 teaspoon dried ginger 8 ounces egg noodles fine 1/4 cup chopped peanuts (optional)
In a wok or large skillet heat oil to medium-high heat. Stir fry the shrimp and garlic stirring frequently for 2 minutes. Add the green onions and stir fry for 1 minute longer.
In a small bowl blend the chicken broth, soy sauce and ginger. Pour the broth into the skillet and stirring constantly bring to a boil over medium heat. Boil 1 minute.
Toss with the cooked fine egg noodles. If desired sprinkle with 1/4 cup chopped peanuts.

Pasta Pizza
This recipe really cuts and tastes like pizza. 8 ounces uncooked angel hair pasta 1 Tablespoon and 1 teaspoon olive oil, divided 1/3 cup green pepper, chopped 1/4 cup onion, chopped 1 1/4 cup pasta sauce 1/4 cup sliced black olives 1/2 cup shredded Mozzarella cheese 1/4 teaspoon dried oregano
Prepare pasta according to package directions. Drain and set aside. In a 6-inch skillet, combine one teaspoon of olive oil, green pepper and onion. Saute' over medium-high heat until vegetables are tender, about 3-5 minutes. Set aside. Heat remaining oil over medium-high heat in a 10-inch skillet. Spread pasta in skillet and cook until lightly browned on the underside, about 4-6 minutes. Turn pasta crust onto a plate. Slide crust back into skillet, browned side up. Reduce heat to medium. Spoon sauce evenly over crust. Top with prepared vegetables, black olives or any of your favorite pizza toppings. Sprinkle with mozzarella and oregano. Cover and cook about 5 minutes. Cut into wedges and enjoy. Makes 4-6 servings. I like to add broccoli cut into small pieces to my vegetable topping.

  
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