CANDY BBW

French Country Chicken Cassoulet

2017-06-06T16:23:00.001+01:00

A traditional French country dish, cassoulet sometimes contains sausage as well as chicken. We’ve omitted that because it adds fat and calories and added extra vegetable for increased nutrition.

ingredients

2 cups (524 g) navy beans, dried

4 cups (950 ml) water

8 boneless skinless chicken breast, cut up

2 tablespoons (28 ml) olive oil

1 cup (130 g) carrot, finely chopped

1 cup (100 g) celery, chopped

1 cup (160 g) onion, chopped

1 1/2 cups (355 ml) low sodium tomato juice

1 tablespoon (15 ml) Worcestershire sauce

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

1/2 teaspoon paprika

preparation

In large sauce pan, bring beans and 4 cups (950 ml) water to boiling. Reduce heat and simmer, covered, for 1 1/2 hours. Pour beans and liquid into bowl. Brown chicken in the oil. In slow cooker, place chicken, carrot, celery, and onion. Drain beans; mix with remaining ingredients. Pour over meat mixture. Cover; cook on low-heat setting for 8 hours. Mash bean mixture slightly, if desired.

Tip: You can also cook this in a covered casserole dish in the oven at 325°F (170°C, or gas mark 3) for 1 1/2 hours.

6 SERVINGS

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Each with: 412 Calories (15% from Fat, 37% from Protein, 49% from Carb); 38 g Protein; 7 g Total Fat; 1 g Saturated Fat; 4 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 51 g Carb; 19 g Fiber; 6 g Sugar; 527 mg Phosphorus; 148 mg Calcium; 134 mg Sodium; 1358 mg Potassium; 3065 IU Vitamin A; 6 mg ATE Vitamin E; 23 mg Vitamin C; 55 mg Cholesterol

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Easy Fix Chicken and Bean Skillet

2017-06-06T16:12:00.000+01:00

This is a great, quick dinner for those nights when you don’t have something planned and everyone is hungry. It’s simple and fast but loaded with flavor and nutrition.

ingredients

1 cup (160 g) onion, chopped

1/3 cup (50 g) red bell pepper, chopped

3/4 teaspoon garlic, crushed

2 teaspoons olive oil

1/2 pound (225 g) boneless chicken breast, cut in

1-inch (2.5 cm) cubes

3/4 teaspoon ground cumin

1/2 teaspoon cinnamon

10 ounces (280 g) navy beans, drained

10 ounces (280 g) kidney beans, drained

2 cups (510 g) no-salt-added stewed tomatoes, undrained black pepper to taste

1/2 cup (88 g) whole wheat couscous

preparation

Sauté onion, red bell pepper, and garlic in oil in medium saucepan 2 to 3 minutes. Add chicken, cumin, and cinnamon; cook over medium-high heat until chicken is lightly browned, about 3 to 4 minutes. Add beans and tomatoes; heat to boiling. Reduce heat and simmer, uncovered, until slightly thickened, about 5 to 8 minutes. Season to taste with black pepper. Cook couscous according to package directions. Serve chicken and bean mixture over couscous.

4 SERVINGS

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Each with: 408 Calories (9% from Fat, 29% from Protein, 62% from Carb); 30 g Protein; 4 g Total Fat; 1 g Saturated Fat; 2 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 65 g Carb; 14 g Fiber; 8 g Sugar; 399 mg Phosphorus; 169 mg Calcium; 327 mg Sodium; 1096 mg Potassium; 632 IU Vitamin A; 3 mg ATE Vitamin E; 39 mg Vitamin C; 33 mg Cholesterol

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Kickin’ Chicken Stew

2017-06-06T16:00:00.001+01:00

Beans, tomatoes, and salsa add flavor and nutrition to this southwestern stew. Cream cheese gives it a delightful creamy texture that is sure to please.

ingredients

5 boneless skinless chicken breasts

16 ounces (455 g) salsa

4 cups (688 g) black beans, cooked

10 ounces (280 g) frozen corn

2 cups (360 g) no-salt-added tomatoes, diced

1 teaspoon ground cumin

3 ounces (85 g) fat-free cream cheese

preparation

Place chicken breasts in bottom of slow cooker. Add remaining ingredients except cream cheese. Cover and cook on low for 8–10 hours. Add cream cheese, cook on low setting for 30 minutes, and then stir.

5 SERVINGS

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Each with: 408 Calories (15% from Fat, 31% from Protein, 54% from Carb); 32 g Protein; 7 g Total Fat; 3 g Unsaturated Fat; 2 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 56 g Carb; 12 g Fiber; 17 g Sugar; 570 mg Phosphorus; 150 mg Calcium; 1976 mg Sodium; 1692 mg Potassium; 1011 IU Vitamin A; 35 mg ATE Vitamin E; 34 mg Vitamin C; 51 mg Cholesterol

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Crispy Chicken and Garlicky Collards

2017-06-06T15:52:00.002+01:00

There’s a lot to like about this meal. Low calorie, low fat chicken breasts are given both a crisp coating and a huge fiber boost with a mustard and bran flakes coating. Then they are teamed with collards, which are the number one item at the top of the ANDI nutrient density charts. And with all that, you still have calories left for a helping of good old fashioned mashed potatoes.

ingredients

4 boneless skinless chicken breasts

2 tablespoons (22 g) Dijon mustard

2 cups (80 g) bran flakes cereal, crushed

2 tablespoons (28 ml) olive oil

1/2 teaspoon black pepper, divided

1 pound (455 g) collard greens, thick stems removed and leaves cut into bite-sized pieces

1/2 teaspoon garlic, thinly sliced

1 lemon, cut into wedges

3 cups (630 g) mashed potatoes, prepared according to package directions

preparation

Preheat oven to 400°F (200°C, or gas mark 6). In a large bowl, toss the chicken in mustard to coat. In a separate bowl, mix the cereal, 1 tablespoon (15 ml) of the oil, and 1/4 teaspoon black pepper. Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes. Meanwhile, cook the collards in a large pot of boiling salted water until tender, about 10 minutes. Drain, rinse, and squeeze out the excess water. Heat the remaining oil in a skillet over medium heat. Add the garlic, collards, and 1/4 teaspoon black pepper. Cook for 2 to 3 minutes. Serve with the chicken and lemon and mashed potatoes.

4 SERVINGS

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Each with: 392 Calories (21% from Fat, 25% from Protein, 54% from Carb); 26 g Protein; 10 g Total Fat; 2 g Unsaturated Fat; 6 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 56 g Carb; 11 g Fiber; 3 g Sugar; 370 mg Phosphorus; 230 mg Calcium; 861 mg Sodium; 1019 mg Potassium; 8699 IU Vitamin A; 11 mg ATE Vitamin E; 72 mg Vitamin C; 44 mg Cholesterol

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To Die for Chicken with Avocado and Tomato

2017-06-06T15:45:00.001+01:00

When we first tried this recipe, I couldn’t believe how much I liked it. The chicken is incredibly tender and flavorful. And the combination of avocados and tomatoes cooked with the chicken in a cheesy sauce is a real winner, not only from the standpoint of taste, but looks and nutrition too.

ingredients

4 boneless skinless chicken breasts

2 tablespoons (28 ml) olive oil, melted

2 avocados

1 cup (160 g) tomatoes, chopped

1/2 cup (115 g) fat-free sour cream

1/2 cup (58 g) low fat Monterey Jack cheese, shredded

1 cup (71 g) broccoli florets, steamed until crisp-tender

1 cup (100 g) cauliflower florets, steamed until crisp-tender

1/2 cup (61 g) carrot, sliced and steamed

preparation

Slice chicken 1/2-inch (1.3 cm) thick. In large skillet, heat oil on medium-high. Add chicken slices and sauté 3 to 5 minutes until they start to turn brown. Preheat oven to 350°F (180°C, or gas mark 4). Peel, pit, and thinly slice avocado. Cut tomatoes into thin wedges. In medium casserole, layer chicken, avocado, and tomato. Top with sour cream. Sprinkle with cheese. Bake 30 minutes. Serve with steamed vegetables.

4 SERVINGS

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Each with: 381 Calories (60% from Fat, 25% from Protein, 15% from Carb); 25 g Protein; 26 g Total Fat; 6 g Saturated Fat; 15 g Monounsaturated Fat; 3 g Polyunsaturated Fat; 15 g Carb; 8 g Fiber; 2 g Sugar; 333 mg Phosphorus; 142 mg Calcium; 193 mg Sodium; 917 mg Potassium; 2595 IU Vitamin A; 44 mg ATE Vitamin E; 53 mg Vitamin C; 56 mg Cholesterol

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Stuffed Zucchini

2017-06-06T15:36:00.002+01:00

This is for perfect those times when you don’t get back to check the garden as often as you should and find a couple of zucchini that would make great softball bats. Discard the seeds and any center part of the squash that has gotten hard or stringy and put the rest of what you scoop out into the filling.

ingredients

3 large zucchini

1 1/4 pounds (570 g) ground turkey

1 cup (160 g) onion, chopped

1 teaspoon garlic, crushed

2 cups (360 g) no-salt-added tomatoes

1 1/2 cups (293 g) brown rice, cooked or (236 g) small whole wheat pasta

1 teaspoon dried basil

3 ounces (85 g) Swiss cheese, shredded

preparation

Cut the zucchini is half lengthwise. Scrape out the center, leaving a thickness of about a half inch (1.3 cm). Discard the seeds and chop the remainder. Cook the ground turkey, onion, and garlic in a large skillet until meat is done. Stir in tomatoes, rice or pasta, and basil. Cook the zucchini in boiling water until it begins to soften. Drain and place in baking pan. Divide the filling between the zucchini. Place a 1/2 ounce (15 g) of cheese on top of each. Place under broiler until cheese is melted and bubbly.

6 SERVINGS

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Each with: 349 Calories (34% from Fat, 45% from Protein, 22% from Carb); 39 g Protein; 13 g Total Fat; 7 g Saturated Fat; 3 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 19 g Carb; 2 g Fiber; 4 g Sugar; 329 mg Phosphorus; 332 mg Calcium; 148 mg Sodium; 732 mg Potassium; 824 IU Vitamin A; 17 mg Vitamin C; 98 mg Cholesterol

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Barbecue Chicken Dinner

2017-06-06T15:29:00.000+01:00

Barbecued chicken is teamed with a rice pilaf full of vegetables for this quick and easy dinner.

ingredients

4 boneless skinless chicken breasts

1/4 cup (65 g) barbecue sauce

1 tablespoon (15 ml) olive oil

20 ounces (570 g) frozen mixed vegetables

2 cups (390 g) brown rice, cooked

4 tablespoons (28 g) sliced almonds

preparation

Grill chicken breast until chicken is done, about 8 minutes, brushing with barbecue sauce while cooking. Sauté vegetables in olive oil until tender, about 8 minutes. Add rice and heat until warm through. Top with almonds.

4 SERVINGS

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Each with: 393 Calories (23% from Fat, 25% from Protein, 52% from Carb); 25 g Protein; 10 g Total Fat; 1 g Unsaturated Fat; 6 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 51 g Carb; 9 g Fiber; 11 g Sugar; 330 mg Phosphorus; 73 mg Calcium; 250 mg Sodium; 560 mg Potassium; 6077 IU Vitamin A; 4 mg ATE Vitamin E; 5 mg Vitamin C; 41 mg Cholesterol

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Fit for Chicken à la King

2017-06-06T15:22:00.000+01:00

Loaded with vegetables, this easy version of chicken à la king will satisfy your appetite and your taste buds.

ingredients

8 ounces (225 g) whole wheat pasta

4 boneless skinless chicken breasts

2 cups (200 g) celery, chopped

1 cup (160 g) onion, chopped

2 cups (260 g) peas

1 cup (150 g) green bell pepper, chopped

2 cups (142 g) broccoli florets

1 can (10 3/4 ounces, or 305 g) low sodium cream of mushroom soup

preparation

Cook pasta according to package directions. Cut chicken breasts into small cubes and brown in a nonstick pan and set aside. Chop vegetables and sauté until they just start to turn soft. Add the mushroom soup and one can of water to the vegetables. Add the chicken and cook until chicken is done. Add the pasta and heat through.

4 SERVINGS

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Each with: 356 Calories (9% from Fat, 30% from Protein, 61% from Carb); 27 g Protein; 4 g Total Fat; 1 g Unsaturated Fat; 1 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 55 g Carb; 10 g Fiber; 8 g Sugar; 381 mg Phosphorus; 128 mg Calcium; 1116 mg Sodium; 1465 mg Potassium; 1281 IU Vitamin A; 12 mg ATE Vitamin E; 92 mg Vitamin C; 46 mg Cholesterol

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Really Low in Calories Chicken Shepherd’s Pie

2017-06-06T14:59:00.000+01:00

Shepherd’s pie can be a high calorie, low nutrient dish, with its ground beef, buttery mashed potatoes, and cheese. So I went to work making a lower fat and calorie version for this book using chicken. And the problem I had was it was too LOW in calories. No matter how many veggies I added and how big the serving got, it just wasn’t 400 calories. So you’ll just have to content yourself with a 350-calorie mega meal.

ingredients

2 tablespoons (16 g) cornstarch

1 cup (235 ml) low sodium chicken broth

3 cups (420 g) cooked chicken breast, diced

1 cup (150 g) red bell pepper, chopped

1 cup (160 g) red onion, chopped

20 ounces (570 g) frozen mixed vegetables

20 ounces (570 g) frozen broccoli

3 cups (610 g) mashed potatoes, prepared according to package directions

1/2 cup (58 g) low fat cheddar cheese, shredded

preparation

Mix cornstarch with broth. Heat until thickened and bubbly. Stir in chicken. Place in the bottom of a 9 × 9-inch (23 × 23 cm) baking dish. Cook vegetables until almost tender. Spread over chicken mixture. Cover with prepared mashed potatoes. Top with cheddar cheese. Heat under broiler until potatoes start to brown and cheese melts.

6 SERVINGS

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Each with: 350 Calories (11% from Fat, 39% from Protein, 50% from Carb); 33 g Protein; 4 g Total Fat; 2 g Saturated Fat; 1 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 43 g Carb; 9 g Fiber; 8 g Sugar; 377 mg Phosphorus; 145 mg Calcium; 809 mg Sodium; 916 mg Potassium; 5932 IU Vitamin A; 15 mg ATE Vitamin E; 96 mg Vitamin C; 64 mg Cholesterol

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Pasta with Chicken and Broccoli

2017-06-02T18:47:00.001+01:00

This is another meal in a pan. If you’ve longed for the days of Hamburger Helper, now is the time to cheer. This recipe is just as easy and a boxed meal never tasted this good or had this kind of nutrition.

ingredients

1/4 cup (60 ml) olive oil

2 garlic cloves, minced

1/2 pound (225 g) boneless skinless chicken breasts, cut in 1/2-inch strips

1 1/2 cups (107 g) broccoli florets

1 teaspoon dried basil black pepper to taste

1/4 cup (60 ml) white wine

3/4 cup (175 ml) low sodium chicken broth

1/2 pound (225 g) whole wheat bow tie pasta, cooked

Parmesan cheese (optional)

preparation

In a large skillet, heat oil over medium heat. Sauté garlic for about one minute, stirring constantly. Add the chicken and cook until well done. Add the broccoli and cook until crisp-tender. Add basil, black pepper to taste; wine, and chicken broth. Cook for about 5 minutes. Add the cooked and drained pasta to the skillet and toss to combine. Heat for 1 to 2 minutes. Serve. Top with grated Parmesan cheese if desired.

4 SERVINGS

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Each with: 417 Calories (34% from Fat, 22% from Protein, 44% from Carb); 22 g Protein; 15 g Total Fat; 2 g Saturated Fat; 10 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 45 g Carb; 1 g Fiber; 1 g Sugar; 230 mg Phosphorus; 36 mg Calcium; 63 mg Sodium; 380 mg Potassium; 826 IU Vitamin A; 3 mg ATE Vitamin E; 26 mg Vitamin C; 33 mg Cholesterol

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Creamy Pasta with Chicken and Vegetables

2017-06-02T18:27:00.001+01:00

This is a good way to use up a few fresh vegetables. And it is a healthy way to eat Italian.

ingredients

10 ounces (280 g) whole wheat linguine, or spaghetti

2 tablespoons (28 ml) olive oil

2 cups (240 g) zucchini, cut in strips

12 ounces (340 g) mushrooms, sliced

2 cups (71 g) broccoli florets

1 cup (160 g) onion, chopped

1/2 teaspoon garlic, minced

1/2 teaspoon dried basil

1 cup (235 ml) skim milk

2 cups (280 g) chicken breast, cooked and cubed

1/8 teaspoon black pepper

1 cup (180 g) roma tomatoes, sliced

1/4 cup (25 g) Parmesan cheese

preparation

Cook linguini or spaghetti according to package directions. In a skillet, heat oil. Add zucchini, mushrooms, broccoli, onion, garlic, and basil. Cook and stir until zucchini is crisp-tender, about 2 to 3 minutes. Drain pasta and return to saucepan. Stir in skim milk, chicken, zucchini mixture, and black pepper and heat through. Add tomatoes and cheese. Toss and serve.

6 SERVINGS

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Each with: 377 Calories (23% from Fat, 29% from Protein, 47% from Carb); 28 g Protein; 10 g Total Fat; 2 g Saturated Fat; 5 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 45 g Carb; 4 g Fiber; 5 g Sugar; 381 mg Phosphorus; 158 mg Calcium; 151 mg Sodium; 790 mg Potassium; 630 IU Vitamin A; 41 mg ATE Vitamin E; 40 mg Vitamin C; 89 mg Cholesterol

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Honey Fried Chicken Dinner

2017-06-02T18:18:00.001+01:00

Here’s a complete fried chicken dinner for less than 400 calories. To make this possible, we oven fry lean chicken breasts, drizzled with a honey glaze, and then serve it with red potatoes and broccoli.

ingredients

1 pound (455 g) boneless skinless chicken breast

2 tablespoons (22 g) Dijon mustard

4 tablespoons (28 g) dry bread crumbs

4 small red potatoes, quartered

2 teaspoons olive oil

4 cups (284 g) fresh broccoli florets

1/4 cup (85 g) honey

2 tablespoons (28 ml) low sodium chicken broth, or water

preparation

Preheat oven to 450°F (230°C, or gas mark 8). Coat a large baking sheet with nonstick vegetable oil spray. Butterfly chicken by cutting each piece in half horizontally, almost through to the other side, but not completely. Open chicken breast half to make one thin piece. Brush Dijon mustard over both sides. Place seasoned bread crumbs in a shallow dish; add chicken breasts and turn to coat each side. Transfer chicken to prepared baking sheet and spray the chicken breasts with nonstick vegetable oil spray. Bake 8 to 10 minutes until chicken is cooked through. Meanwhile, place red potatoes in a microwave-safe container with a lid, add olive oil, and toss to coat potatoes. Cover and microwave on high for 5 minutes until potatoes are tender. Place broccoli in a microwave-safe container with a lid, cover, and microwave on high for 3 minutes until broccoli is crisp-tender. In a small bowl, whisk together honey and chicken broth. Transfer chicken to individual plates and drizzle honey mixture over top. Serve red potatoes and broccoli on the side.

4 SERVINGS

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Each with: 395 Calories (11% from Fat, 33% from Protein, 56% from Carb); 33 g Protein; 5 g Total Fat; 1 g Unsaturated Fat; 2 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 56 g Carb; 4 g Fiber; 20 g Sugar; 403 mg Phosphorus; 85 mg Calcium; 244 mg Sodium; 1402 mg Potassium; 2176 IU Vitamin A; 7 mg ATE Vitamin E; 104 mg Vitamin C; 66 mg Cholesterol

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Hail Caesar Turkey Wrap

2017-06-02T18:00:00.000+01:00

Low in calories, but big on nutrition, this Caesar salad flavored wrap in a big hit for lunches around our house.

ingredients

2 whole wheat tortillas, 8-inch (20 cm)

6 ounces (170 g) turkey breast, sliced

1 cup (47 g) romaine lettuce, shredded

1 cup (180 g) tomatoes, diced

2 tablespoons (28 g) Caesar salad dressing, low fat

2 apples

preparation

Fill tortilla with turkey, lettuce, tomatoes, and dressing. Serve with apple.

2 SERVINGS

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Each with: 344 Calories (15% from Fat, 29% from Protein, 56% from Carb); 25 g Protein; 6 g Total Fat; 1 g Unsaturated Fat; 2 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 49 g Carb; 5 g Fiber; 16 g Sugar; 273 mg Phosphorus; 90 mg Calcium; 442 mg Sodium; 673 mg Potassium; 2139 IU Vitamin A; 0 mg ATE Vitamin E; 31 mg Vitamin C; 51 mg Cholesterol

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Tuna Garden Wrap

2017-06-02T17:52:00.001+01:00

A tasty tuna salad with lots of vegetables makes this wrap filling as well as delicious. An apple adds extra nutrition as well as appeal.

ingredients

3 tablespoons (45 ml) Reduced Fat Italian Dressing, see recipe HERE

7 ounces (200 g) tuna, packed in water

1 cup (110 g) carrot, shredded

1 cucumber, sliced

2 whole wheat tortillas, 8-inch (20 cm)

2 apples

preparation

Mix dressing with tuna. Wrap tuna and veggies in tortilla. Serve with apples on the side.

2 SERVINGS

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Each with: 358 Calories (18% from Fat, 31% from Protein, 51% from Carb); 28 g Protein; 7 g Total Fat; 2 g Unsaturated Fat; 2 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 47 g Carb; 5 g Fiber; 19 g Sugar; 330 mg Phosphorus; 80 mg Calcium; 557 mg Sodium; 837 mg Potassium; 7931 IU Vitamin A; 6 mg ATE Vitamin E; 13 mg Vitamin C; 43 mg Cholesterol

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Turkey and Avocado Wrap

2017-06-02T17:32:00.001+01:00

This recipe features low calorie turkey, healthy avocado, high nutrient density spinach, and fresh fruit. How could you ask for a better low calorie lunch?

ingredients

5 ounces (140 g) turkey breast, sliced

1 avocado, chopped

2 cups (60 g) spinach

2 whole wheat tortillas, 8-inch (20 cm)

2 nectarines or peaches

preparation

Wrap turkey, avocado, and spinach in tortilla. Serve nectarines or peaches on the side.

2 SERVINGS

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Each with: 397 Calories (38% from Fat, 23% from Protein, 40% from Carb); 23 g Protein; 17 g Total Fat; 3 g Unsaturated Fat; 10 g Monounsaturated Fat; 3 g Polyunsaturated Fat; 41 g Carb; 10 g Fiber; 11 g Sugar; 281 mg Phosphorus; 70 mg Calcium; 228 mg Sodium; 1137 mg Potassium; 3392 IU Vitamin A; 0 mg ATE Vitamin E; 23 mg Vitamin C; 43 mg Cholesterol

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BETTER BLT

2017-06-02T17:22:00.001+01:00

Make your BLT healthier by stacking the tomato thickly and serving with fruit on the side for extra nutrition.

ingredients

8 slices low sodium bacon

2 tablespoons (28 g) low fat mayonnaise

4 slices whole wheat bread, toasted

4 leaves romaine lettuce

1 large tomato, sliced

1 pear

preparation

Cook bacon. Spread mayonnaise on toast and top with bacon, lettuce, and tomato. Serve pear on the side.

2 SERVINGS

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Each with: 412 Calories (35% from Fat, 18% from Protein, 47% from Carb); 18 g Protein; 16 g Total Fat; 5 g Unsaturated Fat; 7 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 49 g Carb; 8 g Fiber; 18 g Sugar; 304 mg Phosphorus; 88 mg Calcium; 726 mg Sodium; 817 mg Potassium; 2454 IU Vitamin A; 4 mg ATE Vitamin E; 28 mg Vitamin C; 37 mg Cholesterol

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Thai Noodle Bowl

2017-06-02T17:06:00.002+01:00

This is a healthy version of the noodle bowls that have become so popular. Flavored with peanut butter, lime juice, and garlic, it will satisfy the taste buds without excess calories.

ingredients

4 ounces (115 g) whole wheat spaghetti

2 tablespoons (32 g) peanut butter

3 tablespoons (45 ml) lime juice

1 teaspoon garlic, minced

1 teaspoon fresh ginger, peeled and grated

1/2 cup (75 g) edamame

10 ounces (280 g) frozen stir-fry vegetables

2 tablespoons (18 g) chopped peanuts

1/4 cup (25 g) scallions, sliced

preparation

Cook pasta according to directions. In a skillet, sauté peanut butter, lime juice, garlic, and ginger for 1 minute. Add edamame and vegetables and cook for 12 minutes until vegetables are tender; pour over pasta. Top with peanuts and scallions.

2 SERVINGS

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Each with: 411 Calories (21% from Fat, 16% from Protein, 63% from Carb); 18 g Protein; 11 g Total Fat; 2 g Unsaturated Fat; 4 g Monounsaturated Fat; 3 g Polyunsaturated Fat; 70 g Carb; 12 g Fiber; 2 g Sugar; 299 mg Phosphorus; 82 mg Calcium; 106 mg Sodium; 627 mg Potassium; 7336 IU Vitamin A; 0 mg ATE Vitamin E; 24 mg Vitamin C; 0 mg Cholesterol

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Italian Veggie Noodles

2017-06-02T16:34:00.002+01:00

This is kind of a poor man’s lasagna. It’s quick to throw together for lunch or dinner but full of veggies and nutrition.

ingredients

8 ounces (225 g) whole wheat noodles, uncooked

1 1/2 cups (375 g) low fat ricotta cheese

2 cups (240 g) zucchini, chopped

1 cup (150 g) red bell pepper, diced

2 cups (140 g) mushrooms chopped

1/2 cup (20 g) fresh herbs, chives, basil, and parsley

preparation

Cook noodles. Drain and return to pot. Add other ingredients and cook for 5 to 7 minutes until warmed.

4 SERVINGS

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Each with: 357 Calories (20% from Fat, 23% from Protein, 57% from Carb); 21 g Protein; 9 g Total Fat; 5 g Unsaturated Fat; 2 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 54 g Carb; 3 g Fiber; 4 g Sugar; 383 mg Phosphorus; 306 mg Calcium; 129 mg Sodium; 617 mg Potassium; 1873 IU Vitamin A; 97 mg ATE Vitamin E; 90 mg Vitamin C; 29 mg Cholesterol

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Reduced Fat Baking Mix

2017-06-02T16:22:00.000+01:00

This makes a mix similar to the Reduced Fat Bisquick, but it’s even lower in fat. Use it in any recipes that call for baking mix.

ingredients

4 cups (500 g) all purpose flour

2 cups (240 g) whole wheat pastry flour

3 tablespoons (41.5) baking powder

1/3 cup (75 g) unsalted butter

preparation

Stir flour and baking powder together. Cut in butter with pastry blender or 2 knives until mixture resembles coarse crumbs. Store in a container with a tight fitting lid.

12 SERVINGS

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Each with: 267 Calories (20% from Fat, 10% from Protein, 70% from Carb); 7 g Protein; 6 g Total Fat; 3 g Unsaturated Fat; 1 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 47 g Carb; 4 g Fiber; 0 g Sugar; 191 mg Phosphorus; 217 mg Calcium; 368 mg Sodium; 128 mg Potassium; 159 IU Vitamin A; 42 mg ATE Vitamin E; 0 mg Vitamin C; 14 mg Cholesterol

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Chicken in a Pot

2017-06-02T16:02:00.000+01:00

This is a healthier variation on chicken pot pie. Reduced-fat biscuits replace the buttery crust covering a steaming pot of chicken and vegetables.

ingredients

2 teaspoons olive oil

2 cups (140 g) mushrooms, sliced

1/2 teaspoon garlic, minced

4 cups (950 ml) low sodium chicken broth

1 medium potato, diced

1 1/2 cups (183 g) carrot, sliced

1 cup (150 g) green bell pepper, chopped

3/4 cup (75 g) celery, sliced

1/4 cup (31 g) all purpose flour

1/4 cup (60 ml) water

3 cups (420 g) cooked chicken breast

1/2 teaspoon black pepper

1 cup (125 g) reduced-fat biscuit baking mix, see recipe HERE

1/3 cup (60 ml) skim milk

preparation

Preheat the oven to 400°F (200°C, or gas mark 6). Heat the olive oil in a large heavy saucepan over medium heat. Add the mushrooms and garlic; sauté 5 minutes. Add chicken broth, potato, carrot, green bell pepper, and celery; bring to a boil. Cover, reduce heat, and simmer 10 minutes or until vegetables are just tender. In a cup, stir together the flour and water until smooth; stir into broth mixture. Add the chicken and black pepper; bring to a boil, stirring constantly. Pour into a 2-quart (1.9 L) baking dish coated with nonstick vegetable oil spray. Stir together the baking mix and skim milk to make a soft dough. Drop by tablespoonfuls onto the chicken mixture. Bake 20 to 25 minutes or until topping is golden.

5 SERVINGS

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Each with: 397 Calories (23% from Fat, 36% from Protein, 41% from Carb); 36 g Protein; 10 g Total Fat; 2 g Unsaturated Fat; 5 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 41 g Carb; 4 g Fiber; 7 g Sugar; 499 mg Phosphorus; 116 mg Calcium; 468 mg Sodium; 1093 mg Potassium; 4871 IU Vitamin A; 16 mg ATE Vitamin E; 35 mg Vitamin C; 72 mg Cholesterol

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Tomatoes Stuffed with Goodness

2017-05-19T21:42:00.002+01:00

This is a good meal for the hot weather and a great use of fresh tomatoes. The pasta will help to fill you up and the wide assortment of veggies will keep you full and handle the nutrition side. This is another of those meals that has everything you need to keep you going all afternoon or evening that still doesn’t make it all the way to 400 calories. But I think with a whole large tomato and almost a cup and a half of vegetables, not to mention the tuna and pasta, you will be quite full.

ingredients

1 can (5 ounces, or 140 g) tuna, water packed

1 1/2 cups (210 g) whole wheat pasta, cooked, drained, and cooled

1 cup (120 g) zucchini, chopped

3/4 cup (75 g) celery, chopped

3/4 cup (83 g) carrot, shredded

1/2 cup (75 g) green bell pepper, chopped

1 cup (119 g) cucumber, chopped

10 ounces (280 g) frozen corn, cooked and cooled

1/4 cup (60 g) low fat mayonnaise

1/2 cup (115 g) fat-free sour cream

1/2 teaspoon celery seed

1/2 teaspoon onion powder

4 large tomatoes

4 cups (228 g) mixed greens

preparation

Mix together tuna, pasta, veggies, mayonnaise, sour cream, and spices. Remove stems and hard centers from tomatoes. Cut almost through in both directions, leaving 4 wedges. Place tomatoes on lettuce on 4 plates, spreading them out. Pile the salad in the middle.

4 SERVINGS

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Each with: 305 Calories (21% from Fat, 24% from Protein, 54% from Carb); 19 g Protein; 8 g Total Fat; 3 g Saturated Fat; 2 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 43 g Carb; 8 g Fiber; 13 g Sugar; 328 mg Phosphorus; 120 mg Calcium; 234 mg Sodium; 1306 mg Potassium; 9303 IU Vitamin A; 35 mg ATE Vitamin E; 67 mg Vitamin C; 45 mg Cholesterol

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Chicken Zucchini Pie

2017-05-19T21:35:00.000+01:00

This is an easy and tasty one dish meal. It’s based on the concept of the Bisquick impossible pies, which make their own crust and are full of veggies and chicken for low calorie nutrition.

ingredients

2 cups (280 g) cooked chicken breast, cubed

2 cups (240 g) zucchini, cubed

1 cup (180 g) tomatoes, chopped

1 cup (160 g) onion, chopped

1/4 cup (25 g) Parmesan cheese

1 cup (235 ml) skim milk

1/2 cup (80 g) whole wheat pastry flour

1/2 cup (120 ml) egg substitute

1/4 teaspoon black pepper

3/4 teaspoon baking powder

1/2 cup (58 g) low fat cheddar cheese

preparation

Preheat oven to 400°F (200°C, or gas mark 6) and spray 9-inch (23 cm) pie plate with nonstick vegetable oil spray. Mix chicken, veggies, and cheese and spoon evenly into pie plate. Beat remaining ingredients in the blender or with wire whisk until smooth. Pour evenly over chicken mixture. Bake about 35 minutes or until knife inserted in center comes out clean. Let stand 5 minutes before cutting.

4 SERVINGS

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Each with: 309 Calories (21% from Fat, 49% from Protein, 30% from Carb); 38 g Protein; 7 g Total Fat; 3 g Saturated Fat; 2 g Monounsaturated Fat; 1 g Polyunsaturated Fat; 23 g Carb; 4 g Fiber; 3 g Sugar; 506 mg Phosphorus; 329 mg Calcium; 443 mg Sodium; 779 mg Potassium; 672 IU Vitamin A; 59 mg ATE Vitamin E; 23 mg Vitamin C; 70 mg Cholesterol

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Chicken Kabobs with Chickpea Salad

2017-05-19T21:27:00.000+01:00

It’s kind of hard to say where this dish gets its flavor from (maybe I just need to travel more). But to me it seems Middle Eastern or possibly Indian. Chicken breasts kabobs are marinated in a yogurt sauce similar to tandoori chicken and then grilled and served over a salad featuring chickpeas and onion for a delightful taste sensation as well as great fiber and nutrient content.

ingredients

1 cup (230 g) plain yogurt

1/2 teaspoon garlic, finely chopped

1/2 teaspoon ground cumin

1/2 teaspoon black pepper, divided

1 pound (455 g) boneless skinless chicken breast, cut in 1-inch (2.5 cm) cubes

2 cups (480 g) chickpeas, rinsed and drained

1/2 cup (90 g) red onion, thinly sliced

1/4 cup (25 g) celery, sliced

1 cup (60 g) fresh parsley

2 tablespoons (28 ml) olive oil

2 teaspoons red wine vinegar

preparation

Heat grill to medium-high. In a shallow baking dish, combine the yogurt, garlic, cumin, and 1/4 teaspoon black pepper. Thread the chicken onto 8 skewers and set them in the yogurt marinade, turning to coat. Refrigerate at least 10 minutes or as much as overnight. Meanwhile, in a large bowl, combine the chickpeas, onion, celery, parsley, oil, vinegar, and 1/4 teaspoon black pepper. Remove the chicken from the marinade and cook on a well-oiled grill, turning occasionally, until cooked through, about 10 minutes. Divide the chickpea salad among plates and serve with the chicken.

4 SERVINGS

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Each with: 397 Calories (25% from Fat, 37% from Protein, 38% from Carb); 37 g Protein; 11 g Total Fat; 2 g Unsaturated Fat; 6 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 38 g Carb; 7 g Fiber; 17 g Sugar; 445 mg Phosphorus; 170 mg Calcium; 128 mg Sodium; 779 mg Potassium; 1371 IU Vitamin A; 14 mg ATE Vitamin E; 24 mg Vitamin C; 69 mg Cholesterol

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Sweet Treat Chinese Chicken Salad

2017-05-19T21:17:00.002+01:00

This is a great dinner salad and a good use for leftover chicken (or turkey breast). The dressing is very flavorful with the sesame oil and seeds, and to me, the mandarin oranges really push it over the top.

ingredients

Dressing

1/4 cup (60 ml) rice vinegar
1/4 cup (60 ml) sesame oil
1/4 cup (60 ml) low sodium soy sauce
1/4 cup (36 g) sesame seeds

Salad

2 cups (280 g) cooked chicken, diced
8 cups (576 g) iceberg lettuce, torn into bite-sized pieces
1/4 cup (25 g) green onion, sliced
1/2 cup (8 g) cilantro, chopped
1/2 cup (30 g) fresh parsley, chopped
1/2 cup (50 g) celery, sliced
1/2 cup (61 g) carrot, sliced
1 cup (71 g) broccoli florets
1 cup (150 g) red bell pepper, sliced
1/2 cup (55 g) slivered almonds
1 cup (189 g) mandarin oranges
preparation

For dressing, combine vinegar, oil, soy sauce, and sesame seeds. Marinate the chopped chicken in the dressing for a few hours or overnight. Chop lettuce, onion, cilantro, parsley, celery, carrot, broccoli, and red bell pepper and toss all together. Just before serving, add almonds, oranges, and chicken with dressing to salad. Toss well.

4 SERVINGS

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Each with: 380 Calories (56% from Fat, 24% from Protein, 19% from Carb); 24 g Protein; 25 g Total Fat; 4 g Saturated Fat; 11 g Monounsaturated Fat; 8 g Polyunsaturated Fat; 19 g Carb; 5 g Fiber; 12 g Sugar; 280 mg Phosphorus; 111 mg Calcium; 634 mg Sodium; 855 mg Potassium; 5652 IU Vitamin A; 9 mg ATE Vitamin E; 127 mg Vitamin C; 53 mg Cholesterol

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Mediterranean Roast Beef Salad

2017-05-19T21:09:00.001+01:00

Goat cheese and Balsamic vinegar give this salad its Mediterranean flavor. Lots of vegetables add nutrition, and lean roast beef from the deli or a leftover roast provides protein. The result is a healthy, filling taste treat.

ingredients

2 heads Bibb lettuce, torn into pieces

12 ounces (340 g) sliced roast beef1 large tomato, cut into wedges

1/2 cup (80 g) red onion, sliced

4 ounces (115 g) goat cheese, crumbled

1/4 cup (60 ml) olive oil

2 tablespoons (28 ml) balsamic vinegar

2 teaspoons (22 g) Dijon mustard

1/4 teaspoon black pepper

preparation

Divide the lettuce, roast beef, tomato, onion, and goat cheese among bowls. In a small bowl, whisk together the oil, vinegar, mustard, and black pepper. Drizzle over the salad.

4 SERVINGS

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Each with: 393 Calories (63% from Fat, 30% from Protein, 6% from Carb); 30 g Protein; 28 g Total Fat; 9 g Unsaturated Fat; 15 g Monounsaturated Fat; 2 g Polyunsaturated Fat; 6 g Carb; 2 g Fiber; 3 g Sugar; 255 mg Phosphorus; 85 mg Calcium; 170 mg Sodium; 515 mg Potassium; 3307 IU Vitamin A; 80 mg ATE Vitamin E; 9 mg Vitamin C; 102 mg Cholesterol

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