Friday, September 23, 2011

Low Fat Chicken, Broccoli and Rice Casserole

A chicken casserole without processed ingredients. How can this be? Copy & make my recipe. So healthy & no one (even your kids) will miss the fat & sodium of traditional casseroles.

1 Family package boneless, skinless chicken breasts (about 4 breasts) Reserve 1/2 cup chicken broth
1 Package Frozen steam ready chopped Broccoli florets (or 1 large bunch fresh broccoli steamed and chopped)
1 pack of Success 10 minute boil rice (white or brown) 
1/2 cup water chestnuts (if desired) 
1 1/2 cups skim milk
3 Tbsp. cornstarch
1 package fresh mushrooms, chopped
2 Tbsp. lemon juice
3 Tbsp.plain yogurt
6-8 slices reduced fat cheese (I use Sargento mozzarella)
1/2 tsp. salt
1/2 tsp. freshly ground pepper
3/4 cup bread crumbs

1. Cook chicken in pressure cooker 13 minutes, or boil chicken 20 min. Cut/shred chicken to bite size pieces. Cook rice bag in saucepan 10 min. Microwave broccoli bag or steam fresh large bunch & chop.
2. Preheat oven to 350 degrees. Spray 9x13x2 inch baking dish with nonstick cooking spray. Add chicken, broccoli, rice, & water chestnuts to pan. Stir together.
3. In a lage saucepan combine milk and cornstarch with a metal whisk over medium-high heat, stirring constantly until thick. Add some reserved chicken broth and cornstarch to sauce as it thickens. Stir until just slightly thick. Remove from heat. Add mushrooms, lemon juice and yogurt to sauce. Mix sauce with rice, broccoli, & chestnut mixture in baking pan .
4. Place cheese slices cut in 1/2 on top of casserole. Sprinkle with bread crumbs. Bake in preheated oven 350 degrees  for 25-30 minutes.

*Add cooked carrots, peas or asparagus for an extra veggie punch* 
* I double/eyeball extra ingredients to have plenty of leftovers*

Oatmeal Chocolate Chip Cookies

Easy recipe and consistently great. Cooked on Convection setting, (take them out at 11 minutes if cooking convection), you'd think these were baked at a popular cookie store. (I use King Arthur Bread Flour for a lighter cookie).
Oatmeal Chocolate Chip Cookies 

Wednesday, September 21, 2011

Chicken Stew

A friend gave me this recipe a few years ago. I've tweaked it to my liking. This recipe is cooked in a crock pot on low heat. This wonderful stew will smell your house with a heavenly aroma and your taste buds will come alive, awakening them to the flavor of rosemary and white wine. Serve over linguine and grated parmesan cheese on top.

Chicken Stew
1 Family Pack Boneless, Skinless Chicken Breasts (at least 5 Breasts)
1 Package Fresh Cut Butternut Squash and/or Sweet Potato Chunks (cut 1 whole squash into chunks, or 3 skinned sweet potatoes into chunks)
1 Package Sliced Mushrooms (large or small depending on how much you like)
1 1/2 cups cut carrot chunks (1/2 inch pieces)
3 shallots, chopped
2 Tbsp. minced garlic
1 1/2 cups dry white wine (Sauvignon Blanc or other dry wine)
1 1/2 cups water
2 Tbsp. Dried or Fresh Rosemary
1 tsp. salt
1/2 tsp. freshly ground pepper

1. Cut chicken breasts in half. Place all ingredients in slow cooker; stir to combine. Cook on low 5-6 hours. Serve stew over linguine; shred chunks of chicken with fork if you like. Top with lots of grated parmesan cheese.