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This is one of my favorite "company" dishes. It's easy, delicious,
and different enough to impress. It's also quick enough to make on
those short work-week days. The recipe can be cut in half easily.
Preheat oven to 350.
Stir together soup mix, dressing and cranberry sauce in a small mixing
bowl. Arrange chicken pieces in a baking dish which has been sprayed
with a release agent. Pour sauce over chicken. Cover and
bake at 350 for 30-40 minutes (depending on what kind of chicken
pieces you are using - longer for dark meat on the bone). Uncover
for the last 5 minutes of baking to let the sauce thicken. Serve over
a bed of rice with sauce spooned over the chicken. There will be no
leftovers!
Suggested menu: Cape Cod Chicken over rice; spinach salad with
tomatoes, shredded red cabbage, mandarin oranges, sunflower seeds,
and red wine vinegarette; cooked baby carrots.
Nutrition count depends on the size and type of chicken you use for
the protein and fat content. The sauce is fat free.
Here is a recipe for a low fat dinner that I tried and loved!!!!
8 boneless skinless chicken breasts (or other parts if you wish)
1 Cup of Fat Free Miracle Whip
1/2 Cup of low fat parmesan cheese
2 tsp of oregano
paprika to sprinkle on top..
Lay the chicken parts in a 9 x 13 dish..mix the miracle whip and parmesan and
oregano together..spread evenly on top.
Bake for approximately 40 minutes, draining the liquid occasionally to cut down
on the liquid fat surrounding the chicken. Remove from oven to serving plate and
sprinkle with paprika.
4 very lean meat
1/2 starch
183 calories
371 mg sodium
73 mg cholesterol
7 gm carbohydrate
30 gm protein
3 gm fat
Here are the potatoes to go with the chicken parmesan..
5 or 6 second spray of Nonfat Butter flavored spray
2 Tbs Lowfat Parmesan Cheese
8 med potatoes- sliced in half lengthwise
Spray a cookie sheet with the nonfat spray and sprinkle the parmesan cheese. Put
the potatoes cut side down onto the cookies sheets..and bake for approximately
45 minutes..serve warm with a bit of non or low fat sour cream.
8 servings
These are good...I made this and the parmesan chicken and green beans with Angel
food cake and cherries for desert..the family went nuts!!
Here's a recipe for those of you who are just like me and looooove pizza!!
I sort of invented this as I went along and you can substitute the toppings
with those veggies you like.
1 low fat greek style pita bread (200cal, 1.6g fat) you may find lower fat
versions
2-3 tbsp chunky low fat salsa (I make my own)
1-2 sardines (in tomatoe sauce ,no oil added)
2 tbsp of tomatoe sauce from sardine can
2-3 fresh mushrooms, sliced
2 tbsp pineapple chunks
1 slice of Black Diamond 1% ultra light monterey jack cheese (30cal, 0.29gfat)
Top pita bread with salsa & tomatoe sauce. Add the rest of the ingredients. Top with cheese and sprinkle top with black pepper. Bake at 350 degrees for about 5-7min (until crust is crispy) then turn on broiler for 2 min to brown the top slightly.
1 Can of Tomatoes plus 1/2 of juice
2-3 garlic cloves
1/2 a large red onion
1-2 seeded hot chili peppers (to taste)
1 red or yellow pepper cut into strips
3-4 tbsp lime juice
cilantro or parsley to taste
Saute garlic, onion & peppers with 1/3 of the tomatoe juice. Once onions &
peppers are cooked add the tomatoes and the rest of the tomatoe juice. Add
the chili peppers. cook for 15 min over med/high heat. Once thickens add
lime juice and parsley. Cook over low heat until nice and thick and cool
before serving.
6 7-inch flour tortillas (made without lard)
6 ounces low-fat Monterey Jack cheese, planed
6 ounces smoked turkey slices (98% fat-free)
36 green grapes, halved lengthwise
Fresh cilantro sprigs
1/2 teaspoon ground cumin
1 tablespoon fresh lime juice
Coarse salt
Place tortillas on work surface. Arrange cheese, turkey,
grapes and cilantro over half of each tortilla. Sprinkle
with cumin. Fold tortilla over filling.
Preheat oven to 200 deg. F. Heat large nonstick skillet over
medium heat. Cook quesadillas 1 at a time until golden
brown, about 3 minutes. Turn. Brush cooked top with lime
juice and sprinkle with coarse salt. Cook until golden
brown, about 3 minutes. Keep warm in oven. Repeat with
remaining quesadillas. Serve.
6 Servings
Per serving: calories, 200; fat, 8 g; sodium, 606 mg;
cholesterol, 32 mg
Bon Appetit
Light And Easy
From the web site Epicurious.
The URL of the site is http://www.epicurious.com
3 medium zucchini, sliced
2 medium carrots, sliced
10 mushrooms, sliced
1 medium onion, sliced
1 10-ounce russet potato, peeled, cut into 1-inch pieces
3 14 1/2-ounce cans vegetable broth
3 cups canned crushed tomatoes with added puree
1 14 1/2-ounce cans stewed tomatoes
3 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro
1 tablespoon chopped garlic
1 teaspoon dried basil
1 teaspoon dried oregano
Additional chopped fresh parsley
Combine zucchini, carrots, mushrooms, onion and potato in
heavy large Dutch oven. Add vegetable broth, crushed
tomatoes, stewed tomatoes, 3 tablespoons parsley, cilantro,
garlic, basil and oregano. Bring mixture to boil. Reduce
heat, cover and simmer until vegetables are tender, about
30 minutes.
Strain cooking liquid into large saucepan; reserve
vegetables. Place 3 cups vegetables in blender. Add 1/4 cup
cooking liquid. Puree until smooth. Stir puree into
remaining cooking liquid in saucepan. Return remaining
vegetables to cooking liquid. Season to taste with salt and
pepper. (Can be prepared 5 days ahead. Cover and
refrigerate.)
Bring soup to simmer. Ladle into bowls. Sprinkle with
additional parsley.
8 Servings
Bon Appetit
October 1995
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