31 March 2010

Chicken Florentine

A lighter alternative to a heavy dish.

2 medium chicken breasts, halved lengthwise
1/8 tsp pepper
3/4 cup chicken broth
2 Tbsp dry white wine
1 pound spinach
1 Tbsp cold water
2 tsp cornstarch
3 ounces Neufchatel Cheese, cup up
Juice of 1/2 a lemon
paprika
Lemon slices (optional)

MAKES 4 SERVINGS
  1. Skin and bone chicken breasts.  Place chicken breasts in a skillet; sprinkle with pepper.  Combine chicken broth and white wine; add to skillet.  Bring to boiling.  Reduce heat; cover and simmer for 25 to 30 minutes or till chicken is tender.
  2. Meanwhile, rinse the spinach in cool water.  In a saucepan cook spinach, covered, in just the water that clings to the spinach leaves.  Reduce heat when steam forms.  continue cooking spinach for 3 to 5 minutes after steam forms, turning frequently with a fork.  Set spinach aside.
  3. Remove chicken breasts from skillet with a slotted spoon or a ford, reserving the broth mixture.  Keep chicken warm.
  4. To make sauce, combine the 1 Tbsp water and cornstarch; stir into broth mixture in skillet.  cook and stir till thickened and bubbly.  Cook and stir 2 minutes more.  Add cut-up Newfchatel cheese, stirring until cheese is melted.
  5. Arrange cooked spinach on a serving platter; sprinkle with lemon juice.  Place chicken breasts atop spinach; pour sauce over all.  Sprinkle with paprika.  Garnish with lemon slices, if desired.

30 March 2010

Baked Chicken Chimichangas

This is a quick, easy recipe for the favorite Mexican/American entree chimichangas.  It's all natural, real ingredients, and it's very healthy.  Enjoy!

1-1/2 cups cubed cooked chicken breast
1-1/2 cups picante sauce, divided
1/2 cup shredded reduced-fat cheddar cheese
2/3 cup chopped green onions, divided
1 tsp ground cumin
1 tsp dried oregano
6 flour tortillas (8 in.)
1 Tbsp. butter, melted
  1. In a small bowl, combine the chicken, 3/4 cup picante sauce, cheese, 1/4 cup onions, cumin and oregano.  Spoon 1/2 cup mixture down the center of each tortilla.  Fold sides and ends over filling and roll up.  Place seam side down in a 15-in. x 10-in. baking pan (mine was 13x9) coated with cooking spray.  Brush with butter.
  2. Bake, uncovered, at 375 deg Fahrenheit for 20-25 minutes or until heated through.  Topp with remaining picante sauce and onions.
Nutrition Facts: 1 chimichanga equals 269 calories, 8 g fat (3 g saturated fat), 39 mg cholesterol, 613 mg sodium, 31 g carbohydrate, 1 g fiber, 17 g protein. Diabetic Exchanges: 2 very lean meat, 1-1/2 starach, 1 vegetable, 1 fat.

Recipe taken from
Cassidy, C. ed. (2009.) Taste of Home Healthy Cooking 2009 Annual Recipes. Greendale, WI:  Reiman Media Group, Inc.

28 March 2010

Lighter Bread Pudding

Bread pudding is something I've only had a few times in my life, but I remember it well when I do.  Here's my recipe for this deliciously simple dessert.

1 1/2 Tbsp butter

2 cups fat-free milk
2 eggs
1 egg white
1 Tbsp vanilla
1/2 cup sugar
1 1/2 tsp ground cinnamon
1 1/2 tsp baking powder
1/2 cup dried cranberries
8 oz. Italian bread, torn into small pieces

Sauce:
1/4 cup butter (1/2 of a stick)
1/3 cup sugar
3 Tbsp fat-free milk
3 Tbsp. bourbon (or apple juice)
1 tsp vanilla
  1. Preheat oven to 350 deg Fahrenheit.
  2. Coat an 11x7-inch baking dish with cooking spray and add melted butter.
  3. Combine next seven ingredients in a large bowl.  Whisk until well blended.
  4. Add the cranberries and bread, gently stirring to allow the mixture to absorb slightly (do not over mix).
  5. Pour mixture into baking dish and bake, uncovered, 35-40 minutes or until knife inserted in center comes out clean.
  6. Meanwhile, combine all sauce ingredients besides the vanilla in a small saucepan and heat over medium heat until sugar is dissolved.  Remove from heat; stir in vanilla.
  7. To serve, pour sauce over cake OR keep sauce in separate dish for dipping OR pour sauce only over individual servings.
  8. Refrigerate any leftovers.

25 March 2010

Avacado Sauce for Burgers

This is a great sauce I discovered yesterday.  My wife loves the taste of Avacado, but I enjoy it as an accent to food.  This burger sauce is a happy medium.

 1 medium ripe avacado, peeled and seeded
1/2 cup fat-free sour cream
2 Tbsp minced fresh cilantro
2 tsp. lime juice
1 garlic clove, minced
1/8 tsp. salt

MAKES 4 SERVINGS
  1. In a small bowl, mash avavadao with a fork.
  2. Add in all remaining ingredients.
  3. Serve immediately, with tomatoes and red onions.  Store any leftovers in the refrigerator.

22 March 2010

Baked Chicken Fajitas

Rarely, my wife and I will locate a meal that is so delicious, fresh, and easy to make that we enjoy eating it weekly.  This is one such meal.  In an effort to cook something Mexican for Cinco de Mayo several years ago, I happened upon this dish in a small town cookbook.  Enjoy!

1 lb. boneless, skinless chicken breast, cut into strips
1 can diced tomatoes and green chilies, drained
1 medium union, cut into thin strips
1 medium green pepper, cut into thin strips
1 medium sweet red pepper, cut into thin strips
2 Tbsp oil
2 tsp. chili powder
2 tsp. ground cumin
1/4 tsp. salt
12 flour tortillas, warmed

Reduced fat sour cream
Oaxaca cheese (from a Mexican grocery store), or Cheddar or Mozzarella Cheese
Salsa

MAKES 4 COMFORTABLE SERVINGS
  1. Cook chicken in cooking spray or canola oil under no longer pink.
  2. Preheat oven to 400 deg Fahrenheit.
  3. In a 9x13" baking dish coated with nonstick cooking spray combine chicken, tomatoes, onion, and peppers.
  4. In a small bowl, combine oil, chili powder, cumin, and salt.
  5. Drizzle oil mixture over chicken mixture.  Toss to coat.
  6. Bake uncovered in preheated oven for 20-25 minutes.
  7. Spoon over tortillas.  Top with your favorite toppings.

Recipe taken from
(2007.) Meadville Family Favorites. Kearney, NE:  Morris Press Cookbooks.

07 March 2010

Hearty Oatmeal Pancakes

I LOVE pancakes topped with fruit and pure maple syrup.  The boxed varieties of pancake mix definitely do no justice to this morning staple.  Enjoy this simple recipe.

1 cup quick-cooking oats
1/2 cup all-purpose flour
1/2 cup whole wheat flour
1 Tbsp sugar
1 tsp baking powder
1/2 tsp baking soda
1/4 tsp salt
1 egg, lightly beaten
2 cups 1% buttermilk*
2 Tbsp canola oil
1 tsp vanilla extract
Assorted berries, optional

*If you do not have buttermilk, put 2 Tbsp white vinegar in the bottom of a 2 cup measuring cup, and pour reduced-fat milk to fill the rest of the 2 cups.  Allow this to set for a moment to sour.

MAKES 4 SERVINGS
  1. In a bowl, combine the first seven ingredients.  In another bowl, combine the egg, buttermilk, oil, and vanilla; mix well.  Stir into the dry ingredients just until moistened.
  2. Pour batter by 1/4 cupful onto a hot griddle that has been coated with nonstick cooking spray.  Turn when bubbles form on top; cook until the second side is golden brown.  Serve with berries if desired.
Recipe taken from
Pohl, K.. ed. (2005.) Taste of Home's Light & Tasty Annual Recipes 2005. Greendale, WI:  Taste of Home Books.