| Sue's LowFat Taco Salad ! 1 lb of extra lean hamburger meat 1 pkt taco seasoning lettuce, diced tomatoes, 3 green onion, Plain low fat taco chips crunched, 2oz grated fat free cheese or low fat. Sauce: 1/3 cup no fat sour cream 1/3 cup of no fat vanilla or plain yogurt. Can use light. 1/3 cup light ranch 1/3 cup salsa Method cook hamburger meat, add taco seasoning as directed on pkt. layer lettuce, crunched chips, hamburger,grated cheese, green onion, tomatoes. Do this until all ingredients are gone. Mix sauce ingredients together pour over salad and toss. This is very popular in my house. --------------------------------------------- �Nutty Chicken Rice Casserole� 4 Chicken Breasts 1 cup brown or white rice, long grain, parboiled type if available 1 full cup celery, diced 1 full cup white onion, diced fat free cooking spray 1 can 97% fat free, low sodium, cream of mushroom soup 1 can 97% fat free, low sodium, cream of chicken soup 1 can sliced water chestnuts 1 cup fat free miracle whip (makes up the moisture loss from butter removed) � cup sliced mushrooms 2 cups of water � cup total of red, green, and yellow bell peppers, diced Black Pepper and garlic powder to taste Topping: 3 Tbsp of Light Tub Margarine of your choice 1 sleeve, about 20-30 Whole Wheat Crackers, Healthy Choice � Low Fat 1/2 cup toasted sliced Almonds Method: Preheat oven to 350 degrees. Season the chicken breasts with black pepper and garlic powder. Salt is not needed due to the soups used later. Spray a large skillet with fat free cooking spray and brown the chicken breasts at medium heat on both sides until done. Remove the chicken breasts and slice into 1� pieces. Put aside, not back in the skillet. Add all vegetables to the skillet and cook for about 10 minutes, stirring occasionally. More cooking spray may be needed. Don�t overcook. Now add water chestnuts, soups, mayonnaise, and chicken. Stir well. Pour in 1 cup of rice and 2 cups of water. Bring to a boil then cover and turn on low. Do not open for 20 minutes, or until rice is done. If you choose to use instant rice in this recipe � follow the cooking times and water amounts on the package. Move all of the rice mixture from the skillet to a large casserole dish or 9x13 baking pan. In a separate bowl, mix the completely crumbled crackers, the toasted almonds, and the butter and toss lightly. Spread this evenly on top of the rice mixture. Bake uncovered for 30 � 40 minutes. Make 2 casseroles just as easy as making one and keep one for later in the fridge or freezer, but for best results, don�t make or add the topping until you are ready to bake it. This recipe is much lower in fat and calories than it was when I originally made it. I added more veggies as well. Enjoy. Cindy ====================================================== Foiled Fish 2 pounds of fish, fresh or frozen (I prefer salmon or red snapper) Fat Free Butter Spray or Butter Flavored Cooking Spray � cup lemon juice 1 Tbsp fresh parsley (or � of that for dehydrated parsley flakes) 1 tsp salt 1 tsp pepper 1 tsp paprika 1 medium onion, sliced 1 Tbsp light margarine Tear 4 to 6 large pieces of heavy-duty aluminum foil and spray with butter flavored spray. Melt margarine, lemon juice, parsley, salt and pepper, together in a small pan. Place equal amounts of fish in each foil square and bring up the sides of the foil somewhat. Pour equal amounts of melted margarine over fish. Top with sprinkled paprika and onion slices. Wrap the foil around the fish, leaving it a little roomy. Some types of fish expand while cooking. Grill about 6 to 8 minutes on each side or until fish flakes. |
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