Monday, January 31, 2011

Pink Peppermint Chiffon Pie


This peppermint-flavored pie is a good low-calorie, light and fluffy dessert to serve during the Christmas holiday. The chocolate cookie crust is a nice flavor and texture contrast to the fluffy peppermint filling. Serving this light dessert is a good way to finish a big Christmas dinner. You don't have to wait until Christmas to enjoy this dessert; serve it anytime of the year!

ingredients

1 cup crushed chocolate wafers (16 wafers)
2 tablespoons margarine, melted
1 tablespoon sugar
3 cups tiny marshmallows
2/3 cup fat-free milk
1/2 teaspoon peppermint extract
4 drops red food coloring (optional)
2 egg whites
3 tablespoons sugar
1/2 of an 8-ounce container reduced-fat frozen whipped dessert topping, thawed
Fresh mint leaves (optional)

directions

1.For crumb crust, in a bowl stir together crushed wafers, margarine, and 1 tablespoon sugar with a fork. Press mixture into the bottom and up the sides of a 9-inch pie plate. Bake in a 375 degree F oven for 5 minutes. Cool.

2.For filling, in medium saucepan combine marshmallows and milk. Cook and stir over medium heat until marshmallows are melted. Remove from heat. Stir in peppermint extract and red food coloring, if desired. Pour into a metal bowl. Chill until mixture begins to thicken, stirring occasionally.

3.Remove the peppermint mixture from the refrigerator (it will continue to set). In a medium mixing bowl immediately beat the egg whites with an electric mixer at medium speed until soft peaks form (tips curl). Gradually add the 3 tablespoons sugar, 1 tablespoon at a time, beating on high speed until stiff peaks form (tips stand straight).

4.When peppermint mixture is partially set (consistency of unbeaten egg whites), fold in the egg white mixture. Fold in the thawed dessert topping. If necessary, chill the filling about 30 minutes or until it mounds when spooned. Spoon the filling into the crumb crust. Cover and chill for 4 to 24 hours or until set. If desired, garnish with additional dessert topping and mint leaves. Makes 8 servings.

Crusty Chicken Pot Pie


1 can (10 3/4 oz) can of reduced fat cream of celery soup, undiluted

1/2 cup skim milk

2 cups cooked diced chicken breast

1 pkg (10 oz) frozen mixed vegetables, thawed and drained.

1 tsp chicken granules

1 tsp Mrs. Dash spices

Crust:

3/4 cup unbleached flour

1/4 cup plus 2 T Oat Bran

1 1/2 tsp baking powder

2 T light margarine cut into pieces

1/3 cup nonfat buttermilk

Combine all of the filling ingredients and turn them into a 9x9 sprayed dish; set aside.

Combine the flour, oat bran, and baking powder, cut in the margarine until the mixture resembles a course meal. Then stir in the buttermilk and combine until the dough is stiff and pulls away from the bowl.

Turn out onto a lightly floured surface. Cut into thin strips and make a lattice pattern on top of the chicken mixture.

Bake at 375° F. for 25-30 minutes or until the filling is bubble and the crust is lightly browned. Remove the dish from the oven and let it rest 5 min before serving.

Each serving equals 4 pts. - 244 calories, 4.6 g of fat and 5 gms fiber

Roasted Chicken with Potatoes and Onions


1 cup low-sodium chicken broth

1/2 cup fresh lemon juice

1/4 cup minced fresh thyme leaves (or 2 teaspoons dried leaves, crumbled)

2 tablespoons + 2 teaspoons olive oil

1/4 teaspoon salt

Freshly ground black pepper, to taste

2 pounds 8 ounces pared all-purpose potatoes, cubed

4 medium onions, coarsely chopped

Eight 3-ounce skinless boneless chicken breasts

Preheat the oven to 350° F. Spray a 13 x 9" baking dish with nonstick cooking spray. In a large bowl, combine the broth, juice, thyme, oil, salt and pepper. Add the potatoes and onions; toss to coat. With a slotted spoon, transfer the solids to the prepared baking dish. Add the chicken to the broth mixture; toss to coat.

Transfer the chicken to the baking dish, arranging the chicken and vegetables in a single layer; pour the broth mixture evenly over all. Cover with foil. Roast 30 minutes, turning the chicken occasionally, until the juices run pink when the chicken is pierced with a fork. Remove the foil and roast 30 minutes more, until the vegetables are golden and the juices run clear when the chicken is pierced with a fork. Divide evenly among 8 plates and serve.

Makes 8 servings (5 Points each)

SERVING (2 OUNCES CHICKEN WITH 4 OUNCES POTATOES AND 1/4 CUP ONION)
PROVIDES: 270 Calories, 6 g Total Fat, 1 g Saturated Fat, 49 mg Cholesterol, 147 mg Sodium, 31 g Total Carbohydrate, 3 g Dietary Fiber, 24 g Protein, 38 mg Calcium

Un-fried Chicken

cooking spray
6 skinless chicken drumsticks
6 skinless, boneless chicken breast halves
3 1/2 cups ice water
1 cup plain nonfat yogurt
1 cup Italian-style breadcrumbs
1 cup all-purpose flour
1 tablespoon Old Bay seasoning
1/2 teaspoon Creole seasoning
1/8 teaspoon ground black pepper
dash cayenne pepper
1/2 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon dried oregano

Preheat the oven to 400° F.

Coat a baking sheet with nonstick spray. Put the chicken into a large bowl with the ice water. Put the yogurt into a medium bowl. Set both bowls aside.

Toss all the breading ingredients in a large Ziplock bag. Seal and shake well to mix. Remove 2 pieces of chicken from the ice water and blot dry. Roll each piece in the yogurt, then toss them in the bag of crumbs to coat.

Transfer the chicken to the baking sheet. Repeat until all chicken is coated. Spray the chicken lightly with cooking spray.

Place the sheet on the bottom rack of the oven and bake for 1 hour, turning the pieces every 20 minutes to allow even browning. Serve hot or at room temperature.

Make 12 servings, 4 pts. per serving

Baked Buffalo Chicken

4 (4-ounce) skinned, boned chicken breast halves

1/4 cup hot sauce

1 tablespoon white vinegar

1 tablespoon stick margarine, melted

1 teaspoon celery seeds

1/8 teaspoon pepper

1/2 cup fat-free blue cheese dressing

Preheat oven to 400° F.

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken; cook 4 minutes on each side or until browned. Place chicken in an 11x17-inch baking dish coated with cooking spray.

Combine hot sauce and next four ingredients; pour over chicken. Bake, uncovered, at 400¼ for 25 minutes. Serve with blue cheese dressing.

Yield: 4 servings (serving size: 1 breast half and 2 tablespoons dressing).

Exchanges: 3 Very Lean Meat, 1 Starch, 1/2 Fat Per Serving: CAL 231 (26% from fat); PRO 27.7g; FAT 6.7g (sat 1.4g), CARB 13.6g; CHOL 72mg; IRON 1.2mg; SOD 443mg; CALC 24mg.

WW Points: 5 pts.

Baked Chicken Parmesan


1/3 cup + 2 tsp plain dried bread crumbs

1/2 tsp salt

1/2 tsp dried oregano leaves

1/2 tsp dried basil leaves

1/2 tsp black pepper

12 oz boneless chicken breasts, pounded thin

1 egg white, beaten

1 T + 1 tsp olive oil

2 cups sliced zucchini

1/2 cup diced onion

2 garlic cloves, minced

1 1/2 cups tomatoes puree

1/8 tsp crushed red pepper flakes

3/4 oz grated Parmesan cheese

Preheat oven to 425 F. Spray an 8" square baking pan with non-stick cooking spray.

In gallon-size sealable plastic bag, combine bread crumbs and 1/4 tsp each of salt, oregano, basil and black pepper; seal bag and shake to blend.

Dip on chicken breast into egg white, turning to coat. Add to bag; seal bag and shake to coat. Place coated chicken breast on large plate; repeat, using remaining chicken breasts.

In large non-stick skillet, heat oil; add coated chicken breasts. Cook over medium-high heat, 1 minute each side, until lightly browned; transfer to prepared baking pan. Add zucchini to skillet; cook, stirring constantly, until golden brown. Arrange zucchini around chicken in pan. Add onion to skillet; cook, stirring constantly, until golden brown. Stir in garlic; cook one minute longer. Stir in tomatoes puree and crushed red pepper; bring mixture to a boil. Reduce heat; simmer 20 minutes, stirring occasionally. Stir in remaining 1/4 tsp each of salt, oregano, basil and black pepper.

Pour tomatoes mixture over chicken over chicken and zucchini; sprinkle with cheese. Bake 15 minutes, until mixture is bubbling and chicken is cooked through.

Serves 4.

Per serving: 264 calories; 27 g protein; 8 g fat; 22 g carbohydrate; 135 mg calcium; 906 mg sodium; 54 mg cholesterol; 3 g dietary fiber

WW Points: 5 pt.

Chicken Fingers and Honey Sauce


12 ozs. skinless chicken tenders

2 Beaten egg whites

1 tablespoon honey

2 cups cornflakes, crushed

1/4 teaspoon pepper

1/4 cup honey

4 teaspoons prepared mustard or Dijon-style mustard

1/4 teaspoon garlic powder

Rinse chicken, pat dry with paper towels. In a small mixing bowl combine the egg whites and the 1 tablespoon honey.

In a shallow bowl combine the cornflake crumbs and pepper. Dip the chicken strips into the egg white mixture. Roll in the crumb mixture to coat.

Place in a single layer on a ungreased baking sheet. Bake chicken in a 450° F. oven for 11 to 13 minutes, or until no longer pink.

Meanwhile, for sauce, in a small bowl stir together the 1/4 cup honey, mustard, and garlic powder. Serve with chicken.

Makes 4 servings

Calories 230 Total Fat 2g Fiber 1g Sodium 275mg

WW Points: 5 pt.

Chicken Lover's Pizza Casserole

1-3/4 cups Hunts Family Favorite Soup & Stew Tomato Sauce

1 tsp Italian seasoning

1/4 cup (3/4 oz) grated Kraft fat free Parmesan cheese

1 cup (5 oz) diced cooked chicken breast

1/4 cup (1 oz) sliced ripe olives

2 cups hot cooked rice

1/3 cup (1-1/2 oz) shredded Kraft reduced fat Mozzarella cheese

Preheat oven to 375 degrees.

Spray an 8x8 inch baking dish with olive oil flavored cooking spray.

In a large bowl, combine tomato sauce, Italian seasoning, and parmesan cheese. Add chicken, olives, and rice. Mix well to combine. Evenly spread mixture into prepared baking dish.

Bake 20-25 minutes. Evenly sprinkle mozzarella cheese over top. Continue baking 8-10 minutes or until mozzarella cheese is melted. Place baking dish on a wire rack. Let set 5 minutes.

Divide into 4 servings.

HINT: 1 1/3 cups uncooked rice usually cooks to about 2 cups

Serves 4.Each serving equals:
HE: 2 protein, 1 3/4 vegetable, 1 bread, 1/4 fat 241 calories;5 g fat;21 g protein;28 g carbs;873 mg sodium;2 g fiber Diabetic: 2 meat, 2 vegetable, 1 starch

WW Points: 5 pt.

Kung Pao Chicken


1 egg white
2 tsp cornstarch
Pinch salt
1/2lb boneless skinless chicken breast, cut into 3/4" cubes
1 TBS Hoisin sauce
1 TBS rice vinegar
2 tsp reduced sodium soy sauce
1 tsp sugar
1/2 tsp hot chili paste (crushed red pepper flakes can be substituted)
1 garlic clove, minced
2 tsp peanut oil
4 dried scechuan chile peppers, seeds removed and discarded
3 cups steamed broccoil florets
1/4 cup unsalted dry roasted peanuts, coarsely chopped

In a medium bowl, whisk the first 3 ingredients until smooth. Add the chicken and stir to coat. Refrigerate, covered for about 30 minutes.

In a small bowl, combine the hoisin through the garlic with 3 TBS of water. In a large nonstick skillet or wok, heat oil. Add the peppers and cook, stirring as needed until peppers are blackened, about 1 minute. With a slotted spoon, transfer the peppers to a plate, reserving the oil in the skillet.

Return the skillet to the heat; add the chicken mixture. Cook tossing lightly, until the chicken becomes translucent (do not brown), 1-2 minutes. Transfer chicken and juices to a plate and keep warm.

Return the skillet to the hear; add the hoisin sauce mixture and cook, stirring constantly, about 30 seconds. Stir in the chicken, broccoli and peppers; cook, stirring gently until heated through, 2-3 minutes. Sprinkle with the peanuts, serve at once.


Makes 4 servings 4 points

Crocked Pineapple Chicken


6 chicken breast halves without skin - skinned and split

1 dash pepper

To taste paprika

20 ounces pineapple chunks in juice - 1 can tidbits

2 tablespoons Dijon mustard

2 tablespoons soy sauce

1 clove garlic - minced

Arrange chicken in bottom of crockpot. Sprinkle with pepper and paprika. In a small bowl, combine drained pineapple tidbits, mustard and soy sauce. Pour over chicken. Add minced garlic. Cover and cook on LOW 7-9 hours or HIGH 3-4 hours. Makes 6 serving.

Per Serving: 194 Calories; 2g Fat; 28g Protein; 16g Carbohydrate; 1g Dietary Fiber; 68mg Cholesterol; 483mg Sodium.

WW Points: 4 pt.

No Peek Chicken Pot

1 (10 3/4 oz) can Healthy Request Cream of Chicken Soup

1 (1 oz) package dry onion soup mix

2 cups water

2 cups (6 oz) uncooked instant rice

16 ounces skinned and boned uncooked chicken breast - cut into 36 pieces

1 cup (one 4 oz can) sliced mushrooms - drained

1/8 teaspoon black pepper

Spray a slow cooker container with butter-flavored cooking spray.

In prepared container combine chicken soup, dry onion soup mix, water, and uncooked rice.

Stir in chicken, mushrooms and black pepper.

Cover and cook on LOW for 6-8 hours. Gently stir just before serving.

Serves 6 (1 cup). Serving size (1 cup)

According to the newsletter Per serving: 174 Cal, 2g Fat, 20g Pro, 19g Carb, 467mg Sod, 17mg Calc, 1g Fib

Healthy Exchanges: 2 Protein, 1 Bread, 1/3 Vegetable, 1/4 Slider, 10 Opt. Cal. Diabetic Exchanges: 2 Meat, 1 Starch

WW Points: 3 pt.

Chicken Cacciatore


1 cup (one 8-ounce can) tomatoes, finely chopped and undrained

1 (10 3/4-ounce) can Healthy Request Tomato Soup

1 1/2 teaspoons Italian seasoning

1/2 teaspoon dried minced garlic

1/2 cup (one 2.5-ounce jar) sliced mushrooms, drained

1/2 cup chopped green bell pepper

1/2 cup chopped onion

16 ounces skinned and boned uncooked chicken breast, cut into 4 pieces

In a slow cooker container sprayed with olive oil-flavored cooking spray, combine undrained tomatoes, tomato soup, Italian seasoning, and garlic. Stir in mushrooms, green pepper, and onion. Add chicken pieces. Mix well to combine.

Cover and cook on LOW for 6 to 8 hours. When serving, evenly spoon sauce over chicken.

Serves 4

Each serving equals: 204 Calories - 4 gm Fat - 25 gm Protein - 17 gm Carbohydrate - 531 mg Sodium - 29 mg Calcium - 2 gm Fiber

Weight Watchers: 4 Points