(nutritional values are listed where possible)
Submitted By: Amy
Serve with 1/2 cup brown rice and steamed green and red peppers with mushrooms. An awesome meal for 6 units!
14 ounces chicken broth (1 can)
2 tablespoons soy sauce
1 tablespoon rice or white vinegar
1 teaspoon sugar
1 teaspoon garlic powder
1/8 teaspoon red pepper flakes
4 boneless, skinless chicken breasts
1. Mix all together.
2. Marinate chicken for 1 hour.
3. Remove chicken and grill or broil, brushing often with marinade. (I like to make this in my rotisserie.)
4. Heat remaining marinade until boiling and serve with chicken.
Serves: 4
Units: 4
Submitted by: Amy
2 T butter or margarine
2 1/2 lb chicken, cut up (I used 4 boneless, skinless chicken breasts)
1 can tomatoes
4 oz sliced mushrooms
garlic salt or powder to taste
1 envelope onion soup mix
1/2 can water
1. Melt butter and brown skillet. Remove from pan.
2. Stir in tomatoes, mushrooms, onion soup mix. Sprinkle with garlic salt. Add 1/2 can water. Mix.
3. Return chicken to pan. Simmer covered; stirring occasionally so it doesn't stick to pan about 45 minutes or until chicken is tender.
Servings: 4
Units: 3
Nutritional information
Calories 147, fat 6.57, cholesterol 31.99, carbs 11.05, fiber 1.85
Recipe By : Stephanie
2 chicken breast halves without skin
1/4 cup low-fat sour cream
1/4 cup salsa
1/4 cup shredded cheddar cheese
1/8 cup chopped green onions
3 flour tortillas
Boil the chicken breasts until no pink remains and tender enough to pull apart beteen two forks (approx. 20 minutes). Shred the chicken using the forks or cut into bite-sized peices. (You can cook chicken another way, but this will keep it soft and tender in the finished casserole.) In a bowl, combine the chicken, cheese, sour cream, salsa and onions. Place one tortilla on bottom of baking dish or cookie sheet. Place 1/2 of the chicken mixture on top and spread to cover. Place the second tortilla on top and repeat with remaining mixture. Top with third tortilla. Cover with foil, and bake approximately 20 mintues (or until cheese is melted) in 400 degree oven. Remove the foil and bake an additional five minutes if you desire a crispier top. Cut into four wedges, and place each wedge top side down ona plate. Serve with shredded lettuce, black olives, additional sour cream, or whatever else desired.
Servings: 4
Per serving:200.3 cals, 5.4 grams fat, 1.2 grams fiber
Units = 4
Submitted by: Blythe
1 lb 99% fat free ground turkey
1 large onion(s)
2 clove garlic clove(s)
1 can Bush's black beans
8 oz canned tomato sauce
1 cup Swanson Fat-Free Chicken Broth
1 item bell pepper(s)
2 Tbs chili powder
1 tsp ground cumin
1 1/2 tsp red pepper flakes
1 Tbs paprika
1 1/2 tsp vegetable oil
1. Sautee onion in oil til soft. add garlic. cook 2-3 min. add turkey. brown 5 min. add spices, chicken broth,tomato sauce and beans.cook 45 min. add peppers in last 5 min of cooking, thicken with cornstarch if need be.
Servings: 5
Units: 4 per cup
Nutrition Facts
Amount Per Serving
Calories 206.79, Total Fat 10.40 g, Saturated Fat 2.44 g, Cholesterol 71.67 mg, Sodium 681.26 mg, Potassium 649.11 mg, Carbohydrates 10.09 g, Dietary Fiber 2.96 g, Protein 19.38 g
Submitted by: Steph:0)
2 chicken breast halves without skin
1 cup raspberry juice
2 tablespoons light margarine
2 tablespoons green onion -- chopped
2 tablespoons flour
1 cup chicken stock
salt and pepper -- to taste
Melt butter in a medium saucepan. Add onion and fry for one minute. Sprinkle in flour. Whisk in the chicken stock and Raspberry Cocktail. Bring to boil. Turn heat down and simmer until reduced by half (about five minutes). Season to taste. The sauce will be slightly thickened and flavourful. Glaze over grilled chicken and garnish with fresh raspberries.Grill or saute chicken in a non-stick pan until done --about 5 minutes each side. Top with raspberry sauce and serve immediately.
Servings: 2
per serv : 295 cals, 7.5 fat, 0.4 fiber
Units: 6
Submitted By: Blythe
1.25 lb Butterball 99% Fat Free ground turkey
1 envelope Lipton Onion Soup Mix
2 oz cheddar cheese, grated
Worstershire Sauce (to taste)
1. Mix all together and make 4 oz patties and grill.
Servings: 5-4 oz patties.
Units: 4 per patty
Modified Turkey Burgers
Submitted By: Blythe
1.25 lb Shady Brook Farms 93% Fat Free ground turkey
.50 lb Shady Brook Farms Lean Italian Turkey Sausage, without casing
1c. Kraft Free Shedded Cheddar Cheese
1 small onion, chopped
1 tbsp Worstershire sauce
Mix all ingriedients and form into 8-9 4 oz patties. Grill on outdoor grill or George Foreman grill.
Servings 8-9 4oz patties
4 units per patty w/o bun
*Note- These are only the ingridients I used, If you can get Butterball 99% Fat Free Ground turkey and sausage it might make it less per patty. But even my 21 month old DS loved this recipe!
shared by Stephanie K
makes 4 servings
8 points per serving
1 teaspoon canola oil (I used nonfat cooking spray)
2 garlic cloves, minced
four 4 ounce skinless boneless chicken breasts
2 cups sliced mushrooms
1/2 cup low sodium chicken broth
2 tablespoons dijon mustard
3 tablespoons all purpose flour
1/2 cup apple cider or juice
1/4 cup nonfat sour cream
1/4 cup minced parsley
4 cups hot cooked brown rice (I skipped the rice and served baked potatos instead)
1. In a large nonstick skillet, heat the oil. Add the gralic and cook, stirring as needed, until lightly browed, about 1 minute.
2. Add the chicken, mushrooms, broth and mustard; bring to a boil. Reduce heat and simmer, covered, until the chicken is cooked through, 8 - 10 minutes.
3. In a small bowl, combine the flour with enough of the cider to make a smooth paste; stir in the remaining cider. Add to the chicken mixture; cook, stirring constantly, until the mixture boils and thickens, about 2 minutes. Stir in the sour cream and parsley; cook utnil heated through, about 1 minute. Serve the rice, topped with the chicken and sauce.
created and shared by Stephanie K.
"I made this one up. I was also trying to stay low on the "bad" carbs (i.e bread, pasta, rice etc.). There is 3/4 cups cooked cous cous which works out to only 10 bad carbs per pepper but I don't know if the tomato sauce or the veggies have carbs in them for carb counters. It also has tons of veggies hidden in it so you may even get some veggies into your children, a difficult trick at our house, lol!"
19 points for the entire pan, 2 � points per pepper
1 � pounds 99% fat free ground turkey meat
2 28 ounce cans of crushed tomatoes
� cups cooked cous cous
8 peppers
1 � cups crushed tomatoes
1 small red onion
� a small box of cut up baby bellas
� cup freshly shredded Parmesan
1.Saute turkey meat with Olive oil flavored Pam until well cooked
2.Prepare cous cous with just water (do not add oil or butter)
3.Lay the peppers on their sides in a roasting pan. Cut off the
sides and
4.remove all seeds etc.
5.Saute the cut off pieces of pepper, the mushrooms, and the onion in
olive oil flavored Pam until well cooked.
6.Mix the cous cous, the turkey meat and the vegetables together in one pan and then add 1 � cups of crushed tomatoes.
7.Season to taste (I use garlic powder, onion powder, oregano and salt)
8.Stuff the mixture into the peppers
9.Pour the remaining crushed tomatoes into the pan with the peppers along with � cup white cooking wine. Season to taste and stir. Add water if needed so that the tomato sauce is about an inch deep.
10.Cover tightly with tin foil and cook for 50 minutes at 400 degrees.
11.Remove peppers from oven and sprinkle with cheese then cook for another 10 minutes or so, until the cheese is slightly browned.
12.Let stuffed peppers stand for about 5 minutes after cooking.
19 points for the entire pan, 2 1/2 points per pepper
shared by Sarah
4 boneless skinless chicken breasts
1/2 tsp. pepper
1/2 tsp. basil
1 can cream of celery soup
1/2 bell pepper sliced
Place chicken breasts in slow cooker, sprinkle with pepper and basil.
Spread soup over chicken top with bell pepper slices.
Cover and cook on low 6-8 hours.
Serves 4
6 points per serving
shared by Sarah
2 pounds boneless skinless chicken breasts
2 cans 98% fat free cream of chicken soup
1 can cheddar cheese soup
1/4 tsp. garlic powder
Cut chicken into bite sized pieces.Put chicken in bottom of crockpot
add
remaining ingredients on top. Cover and cook on low for 8 hours. Serve
over rice
7.5 points per 1 cup
shared and adapted by Blythe (her changes are in bold)
Makes 6 servings (her version will serve 8 --8 pts each)
1 lb ground beef **20 oz shredded chicken
1 small onion, chopped
1 (8oz) can of tomato sauce
1 package of taco seasoning mix
1 can cream of chicken soup **1 can cheddar cheese soup (condensed)
1/2 cup milk ** Fat Free Milk
12 corn tortillas (or flour) ** 8-98% FF Flour Soft Taco Size
8 oz of chedder cheese ** 4 oz instead of 8
Preheat oven to 350
In a large skillet, brown the lean ground beef and the chopped onion. Drain off the fat. Stir in the tomato sauce and taco seasoning. Bring the mixture to boiling. Reduce the heat and simmer, uncovered, for 5 minutes. Remove the skillet from the heat.
Stir together the condensed soup and milk. Spoon half the soup mixture into a 13x9x2-inch baking dish.
Cut the tortillas in half. Use 12 halves to place over soup in dish. Spoon meat mixture over tortillas. Top with remaining tortillas. Spoon remaining soup mixture over the tortillas. Top with the cheese.
Bake the casserole in a 350 for 30 minutes or till heated through.
shared by Alison
8 servings/ 5-6 points each
* 1 package (16oz) frozen mixed veggies
* 1 small chopped onion
* approx. 1/2 cup chopped fresh mushrooms
* 1/4 cup margarine
* 1/3 cup flour
* salt/pepper to taste
* 2 cups chicken broth
* 3/4 cup milk or cream
* 1 tbsp herb de province
* 2 large chicken breasts
* 2 pie crusts
shared by Bobbi
Quick and easy 30 minute recipe with an oriental flair. From the recipe book included with my new electric StepSavor Skillet/Griddle.
4 servings 30 minutes 5 mins prep
boneless skinless chicken breasts, flattened slightly with mallet
1/4 cup lemon juice
3/4 cup teriyaki sauce
1 teaspoon minced garlic
1/2 teaspoon ground ginger
1/2 teaspoon parsley flakes
1. Preheat skillet to 325�F.
2. Combine lemon juice, teriyaki sauce, garlic and ginger in the skillet and cook about 3 minutes. Add the chicken, turning to coat with sauce on both sides.
3. Cover, and reduce heat to 250�F Cook, turning occassionally, for 20-25 minutes, or until chicken is tender.
shared by Laura
serves 4
1 lb boneless skinless chicken cubed
2 garlic cloves finely chopped
2 tsp finely chopped gingerroot
1c baby carrots cut lengthwisein half
1c chicken broth divided
3 tbsp soy sauce
2 tsp suger
2c broccoli flowerets
1c sliced mushrooms (3oz)
1/2 diced grn or red pepper
2tsp cornstarch
Brown chicken with garlic and ginger. Add onion, carrot, 3/4 c of broth, soy sauce and suger, cover and cook 5 min. add broccoli, mushrooms and pepper cover and cook 5 min. Mix cornstarch w/ remaining broth; stir into chicken mixture. Cook stirring frrequently until sauce is thickened.
1 serving (1 1/4c) calories 165(fat 25); fat 3g (saturated 1 g) Cholesterol 50mg; sodium 1,020mg; Carbohydrates 16g (dietary fibre 4g); Protien 23g % Daily value: Vitamin A 66%; Vitamin C 84%; Calcium 6%; Iron 12% Diet Exchanges: 2 1/2 very lean meat, 3 vegetable