Panko-Crusted Chicken with Mustard-Maple Pan Sauce

Original recipe

Ingredients:
8 oz chicken tenderloins
1 egg (only need about half)
1/2 T parsley
1 tsp plus 1 T Dijon mustard
1/4 c panko breadcrumbs
1 T grapeseed oil
1/2 c fat free reduced sodium chicken broth
1-1/2 T maple syrup
1 T plus 1 tsp spicy brown mustard
1/2 T butter

Directions:
In a bowl, mix together the egg, 1 tsp dijon mustard, and parsley. In another bowl, pour the breadcrumbs.
Heat oil in a saucepan or skillet to medium high heat. Dredge the chicken in the egg mixture, then coat in breadcrumbs and place in skillet; cook about four minutes per side until browned and cooked through.

Meanwhile, whisk together the chicken broth, syrup, remaining T of dijon mustard, and 1T plus 1 tsp spicy brown mustard. Remove cooked chicken from pan to a plate. Heat the broth mixture to a boil over medium heat until reduced, 3-4 minutes. Stir in butter until melted. Serve over chicken.

Nutritional Information:
(Note: From Website,(which calls this 2 servings)- mine would be lower since I used chicken tenderloins, margarine, fat free chicken broth, half the amount of breadcrumbs, and not real syrup)
Calories: 390
Fat: 15.5g
Saturated: 4.5g
Carbs: 21g
Fiber: 0.5g
Protein: 39.5g

Ratings:
Dave: 4

Didn't take a picture... imagine chicken with a brown sauce... GO!

Tortellini and Garden Vegetable Bake

Orignal recipe found here. I changed it just a bit to make it vegetarian and take out the yucky tomatoes.

Ingredients:

18 oz refrigerated cheese tortellini

1 medium carrot, thinly sliced

1-1/2 c sugar snap peas, halved crosswise
1 T butter
1 c sliced fresh mushrooms
1/3 c vegetable broth
1-1/2 tsp dried oregano
2 tsp all-purpose flour
3/4 tsp garlic salt
1/2 tsp pepper
1 c milk
8 oz 1/3 less fat cream cheese, cubed
1 T lemon juice

1 green pepper, chopped

Directions:

1. Cook tortellini according to package directions, adding the carrot during the last 5 minutes of cooking and the sugar snap peas during the last 1 minute of cooking; drain.

2. Meanwhile, heat butter in a 12" skillet. Add mushrooms and cook about 5 minutes. Remove from skillet.

3. Shake together veggie broth, oregano, flour, garlic salt, and pepper in a sealed container until smooth. Add to skillet along with milk. Cook and stir until thickened and bubbly; add cream cheese. Cook and stir until cream cheese is smooth. Remove from heat. Stir in lemon juice. Add pasta mixture and green pepper. Toss to coat. Turn into an ungreased 13x9x2-inch baking dish or shallow 3-quart casserole.

4. Bake, covered, in a 350 degrees F oven for 30 to 35 minutes or until heated through. Stir.

If desired, top with parmesan cheese.

The recipe says it makes 12 servings but I sure don't think we got that many out of it!

• Make Ahead Tip: Prepare as directed but don't bake it. Instead, cover and chill up to 24 hours. Bake, covered, in a 350 degrees F oven about 55 minutes or until hot.

Nutritional Info: (Not my calculation-- from website based on 12 svgs with chicken) 

Calories: 247

Fat: 12g

Saturated: 5g

Carbs: 17g

Fiber: 1g

Protein: 15g

Ratings:

Kristen: 3

Dave: 3

Yeah, we thought this one was just okay. Didn't take a picture.

Grilled Chicken Sausage Sub

Ingredients:
1 Italian-style chicken sausage link (I used Al Fresco brand)
1 hot dog bun or hoagie roll(I used Aunt Millie's Old World French Rolls)
1/2 slice onion, cut into rings
1 T Heinz 57 sauce
1 T French's honey dijon mustard
1 slice Kraft extra thin swiss cheese

Directions:
Warm bread in the microwave. Grill sausage and onion. Place cheese slice (in two halves) on the warm bread, and top with sausage, onions, sauce and mustard.
Makes 1 serving.

Nutritional Information:
Calories: 477
Fat: 13g
Saturated: 5g
Carbs: 56g
Fiber: 2.5g
Protein: 27g

Rating:
Dave: 4

*The original recipe called for just bread, chicken sausage, and pizza sauce. Dave did not like it with the pizza sauce- he gave it a 2 (earlier this week). He made another one today and topped it this way. He liked it much better!!

Ginger Mushroom Chicken/Tofu

Got this recipe from a Light & Tasty magazine. It can also be found online. Now, if you are a normal person, and don't constantly forget to make the rice for a recipe, you could eat this over rice. If you're me, you realize at the last minute that you didn't make the rice, then stub your toe really hard (unrelated, but ever more frustrating), and decide to eat it without rice. *shrug* Take your pick. This makes 4 servings. I only made 2.

Ingredients:
1 c fresh snow peas
2 tsp cornstarch
1/2 tsp salt
1/8 tsp pepper
3/4 c milk (unsweetened silk)
1 lb chicken or 4 svg extra firm tofu
3 tsp grapeseed oil
1/2 lb sliced baby portobello mushrooms
1/2 tsp ground ginger

Directions:
Place snow peas in a small saucepan; cover with water. Bring to a boil; boil for 1 minute. Drain and set aside.
In a small bowl, combine the cornstarch, salt, pepper and milk until smooth; set aside.
In a large non-stick skillet or wok (I just used the same saucepan I boiled the peas in), stir-fry chicken/tofu in 1 tsp hot oil. Remove and keep warm.
In the same pan, stir-fry mushrooms and ginger in remaining oil for 2 min. Add peas, stir-fry for 2 min longer.
Stir cornstarch mixture and stir into mushroom mixture.
Return chicken/tofu to pan. Bring to a boil; cool and stir for 2 min or until thickened.
Makes 4 servings.

Nutritional Information:
Tofu (no rice):                    Chicken (no rice):
Calories: 153                     Calories: 163
Fat: 8g                               Fat: 4.5g
Saturated: 0.5g                  Saturated: 0.5g
Carbs: 7.5g                       Carbs: 5.5g
Fiber: 2.5g                        Fiber: 1.5g
Protein: 12g                      Protein: 26g

Ratings:
Kristen: 3
Dave: 3

Asparagus & Mushroom Pasta

Original recipe is here, courtesy of SparkPeople.

Ingredients:
2 servings pasta, shape of your choice
1 tsp extra virgin olive oil
1-2 cloves garlic, minced
8 spears asparagus, ends trimmed, and chopped
3/4 fresh mushrooms, pieces or slices
1/4 cup vegetable broth
Pinch of red pepper flakes
Also in Dave's serving:
4 oz cooked chicken (I just baked it in the oven)
1/3c chopped tomato

Directions:
Cook pasta according to package directions.
Meanwhile, heat oil in a small skillet. Add asparagus and mushrooms; saute for 1-2 minutes.
Add chicken broth and cover pan; cook until asparagus is crisp tender.
Drain pasta and return to pot. Stir in asparagus/mushroom mixture. Sprinkle with red pepper flakes.
If adding chicken, do so now and incorporate until warm.
If using tomatoes, sprinkle on top of pasta after it's plated.
Makes 2 servings.

Nutritional Information:                        Ratings:
(no chicken or tomatoes*)                        Kristen: 3.5
Calories: 255                                            Dave: 4
Fat: 3.5g
Saturated: 0.5g
Carbs: 45.5g
Fiber: 3.5g
Protein: 9.5g

*Chicken and tomatoes adds 105 calories, 1g of fat, 4g of carbs and 23g of protein.

                                  (Dave's was prettier!)
               

Sweet Sesame Cashew Tofu (or Chicken)

I took this recipe from my friend Holly's blog.

Ingredients:
2 servings (79g each) Nasoya extra firm tofu, cubed and drained, OR 8 oz chicken tenderloins
1 T grapeseed oil (or any other oil of your choice)
1/8 tsp red pepper flakes
2 cloves garlic
2 tsp sesame seeds
1/4 c cashews, chopped
1/4 c vegetable broth
1 T cornstarch
2 T pancake syrup
2 T seasoned rice vinegar
1 T ketchup
1/2 T low sodium soy sauce
8 oz can water chestnuts, sliced
1 c uncooked rice


Directions:
1. Cook rice according to package directions.
2. Heat oil in a skillet. Add tofu, garlic, red pepper flakes, sesame seeds, and cashews. Saute until tofu is lightly browned; remove from skillet.
3. Whisk together broth and cornstarch until combined. Add syrup, vinegar, ketchup, and soy sauce. Heat until mixture thickens.
4. Add water chestnuts and tofu mixture; heat through.
Serve over cooked rice. Makes 2 servings.

Nutritional Information:
Tofu:                               Chicken:                             Ratings:
Calories: 553                  Calories: 563                             Kristen: 4
Fat: 23g                          Fat: 19.5g                                  Dave: 4
Saturated: 2.5g               Saturated: 2.5g
Carbs: 69g                      Carbs: 67g
Fiber: 4g                         Fiber: 3g
Protein: 17.5g                 Protein: 31.5

                          

Pot Pie

Original recipe courtesy of Ellen! This was supposed to be vegan pot pie, but as it turned out, two of my ingredients were not vegan. Oops.

Ingredients:

1 T olive oil
onion powder
1 cup celery, diced
1 clove of garlic, minced
4 T flour
16 oz bag frozen peas and carrots
2 cups no-chicken stock or strong vegetable broth
2 cups Morningstar Farms meal starters chik'n strips (I used chik'n in mine and actual chicken in Dave's!)
1 Pillsbury refrigerated pie crust (Oops, this is not vegan. It contains lard!)
Melted vegan butter as needed (I used 1 tsp of Bestlife Buttery Spread. This is also not completely vegan. The company says that the vitamin D3 that they add to it is sometimes from animal sources. It is REALLY good though. For future reference, Earth Balance IS completely vegan.)

Directions:

Using a small stock pot, heat oil and sauté onion and celery until translucent. Add garlic and sauté two minutes more. Add flour and stir with a wooden spoon until well incorporated.
Pour in stock and stir. Simmer until filling has thickened. Season with salt and pepper to taste.
Add peas, carrots, and chik'n/chicken and stir.

Roll out pie crust and cut it about 1/2 an inch larger than the dish(es) you are using. I ended up using 3 small ramekins for mine and a small stoneware casserole for Dave's.
Place filling in dish(es) and top with pie crust. Rub top side of crust with a little melted butter.
Bake in preheated 420° oven for 15-20 minutes until crust is golden brown.
Makes 6 servings.

Nutritional Information: (With chik'n)
Calories: 280
Fat: 12g
Saturated: 4g
Poly: 1.5g
Mono: 5.5g
Carbs: 31g
Fiber: 3.5g
Sugar: 3.5g
Protein: 11.5g

Ratings:
Kristen: 3.5
Dave: 3.5

Mediterranean Pizza

I got this recipe from the Nasoya website.

Here is what I did:
Ingredients:
Whole Wheat Pizza Crust Dough:
**This makes one thick, or two thin crusts. I divide it in half, use one half for a thin crust and save the other half for the next pizza!
1 c warm water
2 T oil
1 T sugar
1 tsp salt
1 c whole wheat flour
1-1/2 c bread flour
1 package yeast

Toppings:
2 tsp EVOO
1/2 small red onion
2 tsp balsamic vinegar
1 12-oz jar marinated artichoke hearts
1/4 cup red wine vinegar
1/2 tsp dried oregano
1/4 tsp salt
3 svgs (237g) Nasoya Extra Firm Tofu, drained and then cubed
3-4 Chipotle peppers in adobo, rinsed

Directions:
Marinate the tofu ahead of time. Drain the artichoke marinade (reserve artichokes) into a resealable container and add the balsamic and red wine vinegars, oregano and salt. Add tofu and shake to cover. Put in refrigerator for at least a couple of hours, but preferably overnight.
I make the pizza dough in my bread machine. When it is done, I pierce it all over with a fork and bake at 400F for 10-12 min. Take it out of the oven and top first with olive oil, then onions, peppers, artichokes, and finally tofu (drained).
Bake at 400F for 15-20 minutes or until the edges are lightly browned.
Makes 6 servings.

Nutritional Information:

Calories: 193
Fat: 7g
Saturated: 0.5g
Mono: 0.5g
Poly: 2g
Carbs: 23g
Fiber: 2g
Sugars: 1.5g
Protein: 8g

Ratings:
Kristen: 4
Dave: 3.5

Notes: I used chipotle peppers because I had some leftover that I needed to use, but if I made it again I'd go with the suggested roasted red peppers instead.

Island Quesadillas

The original recipe (from Kraft) is here. I forgot to take a picture, but if you look at the site, that is what it looks like! Here's how I made it:

Ingredients:
1-1/3T Olde Cape Cod All Natural Olive Oil & Basil Sun Dried Tomato Dressing
1 garlic clove, minced

1 whole mango, peeled, chopped (82g)

1/2 medium green pepper, chopped (77g)

1/3 tsp. ground cinnamon

1 svg (75g) Nasoya extra firm tofu or 4 oz chicken

4 Don Marcos Stone Ground Corn Tortillas, 6"

2 wedges Laughing Cow Light Original Swiss Cheese

1 oz Ilchester Applewood Smoked Cheddar, shredded

Directions:

Heat dressing in medium skillet on medium-high heat. Add garlic, mango, pepper and cinnamon; cook 3 min. stirring often. Add chicken or tofu; cook 10 min. or until cooked through for chicken, or 5 min for tofu, stirring often. Remove mixture from skillet; keep warm. Spread 1/2 of the Laughing Cow wedge cream on each tortilla. Spoon warm chicken/tofu mixture evenly on half of each tortilla; top each evenly with cheese. Fold in half.
Heat skillet sprayed with cooking spray on medium-high heat. Place quesadillas in skillet; cook 2 min. Turn over; cook 2 min. or until cheese melts and edges are lightly browned.
Makes 2 servings (2 quesadillas each).

Nutritional Information: (For tofu, which is 80 cal/svg, 4g fat, 2g carbs, 8g protein.)
Calories: 327.4
Fat: 12.9g
Saturated Fat: 5.1g
Polyunsaturated Fat: 1.3g
Monounsaturated Fat: 0.5g
Cholesterol: 28.5mg
Sodium: 455.5mg
Potassium: 71.8mg
Carbs: 38g
Fiber: 3.9g
Sugar: 9g
Protein: 14.7g

Ratings:
Kristen (with tofu): 4
Dave (with chicken): 4

Pineapple Sweet & Sour Chicken

Ingredients:
1 c Minute brown rice, uncooked
8 oz can pineapple chunks
1/2 T vegetable oil
1/2 medium green bell pepper, cut into chunks
1/2 medium red onion, cut into chunks
1/4 c mushrooms, sliced
1/2 lb chicken tenderloins, cut into 1" pieces
1/2 c sweet & sour sauce
1 T less sodium soy sauce

Directions:
Prepare rice according to package directions.
Drain pineapple; reserve 2 T juice.
Heat oil in a medium skillet over medium heat. Add peppers, onions and mushrooms; cook until vegetables are crisp tender. Remove vegetables from skillet; set aside.
Cook chicken in same skillet until browned and cooked through. Add vegetables back to skillet with sweet & sour sauce, soy sauce, pineapple chunks and reserved juice. Heat through. Serve over hot cooked rice.
Makes 3 servings.

Nutritional Information:
Calories: 300
Fat: 4g
Carbs: 52g
Protein: 17g

Ratings:
Kristen: 4
Dave: 4

May add almonds and/or cashews in the future!

Polynesian Meatballs

Got this recipe on the back of my Minute Rice box!

Ingredients:
10 oz. crushed pineapple, divided
10 oz. ground turkey or chicken (I used extra lean, 97/3, Honeysuckle White ground turkey)
1 c Minute Brown Rice, uncooked
1/4 c teriyaki sauce, divided
1/8 c eggbeaters
1/2 tsp ground ginger
1/4 tsp ground nutmeg
1 T orange marmalade (I actually used apricot preserves b/c that is what I had!)

Directions:
Preheat oven to 350F.
Drain 1/4 c crushed pineapple for meatballs. Reserve remaining pineapple and juice for sauce.
Combine ground turkey or chicken, rice, 1/4 c pineaple, 1/8 c teriyaki sauce, eggbeaters, ginger and nutmeg in a large bowl. Combine.
Gently roll into desired meatball size; place meatballs on aluminum foil-lined baking sheet with sides. Bake for 25 to 30 minutes or until meatballs are done.
While meatballs are baking, to make sauce, combine remaining pineapple and juice, remaining 1/8 c teriyaki sauce and orange marmalade in small saucepan. Heat to boiling. Reduce heat and summer, uncovered, 3-4 minutes.
Top cooked meatballs with sauce. Serve over hot cooked rice if desired.
Makes 4 servings.

Nutritional Information:
(Meatballs only, no additional rice)
Calories: 228.6
Fat: 3.2g
Saturated Fat: 0.6g
Carbs: 31.3g
Protein: 18.5g

Ratings:
Kristen: 3.5
Dave: 4.5

Chicken & White Beans

Ingredients:
1/6 c Italian dressing (Kraft Free Zesty Italian)
8 oz chicken tenders
1/8 c water
1/2 c baby carrots, sliced
1/2 c celery, sliced
1/8 c coarsely chopped drained sun dried tomatoes in oil
1/2 tsp dried oregano
15.5 oz Cannellini beans (Bush's)

Directions:
In 12" skillet, heat dressing over medium-high heat. Cook chicken in dressing 2-3 min per side or until lightly browned.
Reduce heat to medium-low. Add water, carrots, celery, tomatoes and oregano to skillet. Cover; simmer about 10 min or until carrots are crisp-tender and juice of chicken is clear when center of thickest part is cut.
Stir in beans. Cover; cook 5-6 minutes or until beans are thoroughly heated.
Makes 2 servings.

Nutritional Information:
Calories: 300
Fat: 1.5g
Carbs: 43g
Protein: 35g

Ratings:
Kristen: 3
Dave: 4

Chicken and Dumplings

Ingredients:
4 c chicken broth (Meijer ready-to-serve, 99% fat free)
8 oz chicken tenders
10.5 oz cream of chicken soup
1/2 c milk (1/2%)
1/2 pkg Pillsbury Grands homestyle buttermilk biscuits
black pepper to taste

Directions:
Bring the chicken broth to a boil. Add chicken and boil until cooked through.
Remove chicken from pot and shred. Return chicken to the pot.
Add cream of chicken soup and milk; bring to a boil.
Gradually add cut-up biscuits. Reduce heat and simmer for 25 minutes.
Add pepper to taste.
Makes 4 servings.

Nutritional Information:
Calories: 305
Fat: 11.5g
Saturated Fat: 2.5g
Carbs: 32g
Protein: 17g

Ratings:
Kristen: 4
Dave: 4

Cheesy Chicken Pizza

This is a recipe from Campbells that I got from my aunt and modified a little.

Ingredients:
1 pkg refrigerated pizza dough (I used Meijer but it is not very good! I'll use something different next time.)

1/4 c Pace® Picante Sauce, medium
1/4 c tomato sauce (Valu Time)- I also added some oregano
4 oz chopped cooked chicken (or turkey)
1 can sliced pitted ripe olives (a little over 1/2 c)
1 thin slice red onion, cut up

1 clove garlic, sliced/chopped

3 oz shredded mozzarella (Meijer, low-moisture part-skim)

Directions:

Preheat oven to 425. Roll out pizza dough on a stone or baking sheet.

Mix picante and tomato sauces and pour onto pizza crust.

Add chicken, olives, onion, garlic and cheese to the pizza.

Bake at 425 for 15 minutes or until crust is browned and cheese is melted.

Makes 6 servings.

Nutritional Information

Calories: 206

Fat: 7.5g

Saturated Fat: 2g

Carbs: 24g

Protein: 11g

Ratings:

Kristen: 3.5

Dave: 3

I'd rate it higher with a different crust. Dave agreed that the crust was not very good and also said it was too garlicky. I don't think you can ever have too much garlic! :)

Creamy Chicken and Artichokes

I got this recipe from my friend Laura's blog and she got it here.

 Ingredients:
16 oz boneless, skinless chicken breast tenders
salt and pepper
2 T butter (Imperial 1/3 less fat)
1/8-1/4c c all-purpose flour
1 c fat free, reduced sodium chicken broth
1 can artichoke hearts, drained
garlic
4 oz fat free cream cheese
1 T lemon juice

Directions:
Season chicken with salt and pepper. (I also used The Melting Pot's Garlic and Wine Seasoning.)
Melt butter in a large skillet over medium-high heat. Place flour in a shallow dish. Dredge chicken in flour, shaking off any excess. Add chicken to pan; cook 3 minutes on each side or until cooked through. Remove chicken from pan; keep warm.
Add broth, garlic and artichokes to pan, scraping pan to loosen browned bits; cook 2 min.
Add cream cheese and stir until melted. Remove from heat, stir in lemon juice and chicken.
Makes 4 servings.

Nutritional Information:
Calories: 282
Fat: 13g
Saturated Fat: 2g
Carbs: 9g
Protein: 27g

Ratings:
Kristen: 4
Dave: 3.5

(2 servings pictured)

Holly's Crockpot Gumbo

Ingredients:
2 c fat free, reduced sodium chicken broth
1 link Jennie-O Hot Italian Turkey Sausage, Lean
2 oz boneless skinless chicken tenders
1.2 c shrimp, baby, precooked (recipe called for 1.5 c but I only had 1.2)
3/4 c canned diced tomatoes (Hunt's)
2 T jalapeno pepper (1 pepper)
1/2 diced bell pepper (90g)
 2 c frozen okra (Pict Sweet)
onion powder
cayenne pepper

Directions:
Cut the sausage and chicken into bite-sized pieces. Combine all ingredients in crockpot and cook on low for 4 hours.
Serve over rice.
Makes 4 servings.

Nutritional Information:
(Gumbo only, not including rice)
Calories: 127
Fat: 3g
Saturated Fat: .5g
Carbs: 8.5g
Protein: 17g

Ratings:
Kristen: 4.5
Dave: 3.5
Dave says it wasn't spicy enough... I agree, it could be spicier! But it's really good comfort food! I WILL make it spicier next time!

Balsamic Chicken

Ingredients:
12 oz boneless skinless chicken tenders
2 c frozen California style veggies (broccoli and cauliflower)
sliced fresh mushrooms (I had 12g)
1/2 c fat free, reduced sodium chicken broth
2-1/2 T balsamic vinegar
1/4 tsp dried thyme
Garlic, garlic powder or (I used) The Melting Pot's Garlic & Wine Seasoning (yum!)
salt and pepper to taste

Directions:
Coat a 10" skillet with nonstick vegetable spray. Heat over medium. When hot, add chicken and cook until light brown, about 3 min on each side. (I broke mine up into smaller pieces while they were cooking.)
Add vinegar, chicken broth, thyme, salt and pepper. Mix in mushrooms, cauliflower and broccoli. Reduce heat, cover and simmer for 10 minutes or until chicken is cooked through.
Makes 3 servings. (2 servings pictured.)

Nutritional Information:
Calories: 125
Fat: 0.5g
Carbs: 6g
Protein: 23g

Ratings:
Kristen: 3.5
Dave: 4

Dave and I talked about things this recipe "needs". We came up with almonds or cashews, celery and water chestnuts! Next time I make it I'll add those things!  

Chicken & Vegetable Pasta Au Gratin

This recipe is from Prevention.

Ingredients:
8 oz boneless skinless chicken breast (tenders)
onion powder
1 c low sodium, fat free chicken broth (Meijer)
2 medium carrots, thinly sliced (133g)
2 medium parsnips, thinly sliced (202g)
3 cloves garlic, pressed
1 tsp italian herb seasoning (I didn't put this in, but I used Italian bread crumbs for the topping)
1/4 c all-purpose flour
2 c milk (1/2%)
1 c shredded fat free mozzarella cheese (Kraft)
8 oz penne pasta (Ronzoni Healthy Harvest)
3/4 c chopped tomatoes (I didn't put this in... I might have, but I didn't have any)
1/4 c dry bread crumbs (Italian seasoned, Meijer)
1/4 c grated Parmesan cheese

Directions:
Cook pasta according to package directions.
Preheat oven to 400F.
Coat a Dutch oven with no-stick spray and place over medium-high heat until hot. Add the chicken, onion powder, and 1/4 c of the chicken broth. Cook for 5 min.
Add the carrots, parsnips, garlic, Italian herb seasoning, and the remaining 3/4 c chicken broth. Cover and cook for 5-8 min or until the vegetables are slightly tender. Add the flour. Cook, stirring constantly, for 2 minutes.
Gradually add the milk and mozzarella. Cook, stirring frequently, for 4 minutes, or until the sauce thickens.
Drain pasta and add to the Dutch oven. Add the tomatoes. Mix well to combine.
Top with bread crumbs and parmesan. Bake for 20 min, or until the topping is golden brown.

Nutritional Information:
Calories: 308
Fat: 4g
Saturated Fat: 1.5g
Carbs: 49g
Protein: 25g

Ratings:
Kristen: 4.5
Dave: 3.5

Chicken, Sweet Potato and Carrot Foil Pack

I'm pretty sure this recipe came from sparkpeople. Their calorie value was a lot less so their sweet potato must have been smaller than mine. :-P

Ingredients:
8 oz boneless skinless chicken
2 medium carrots (Mine were 129 g)
1 sweet potato (Mine was 441g)
Seasoning of your choice (I used The Melting Pot Garlic & Wine Seasoning)

Directions:
Preheat oven to 350F.
Peel and slice the carrots in strips (or just use baby carrots...). Peel and slice the sweet potato in medium thick discs.
Spray 2 large pieces of foil with non-stick cooking spray and layer half of the sweet potatoes, carrots and chicken in each piece. Sprinkle with seasoning.
Fold foil to make a packet. Place on cookie sheet and bake for 30-45 minutes.
Makes 2 servings.

Nutritional Information:
Calories: 304
Fat: 1g
Carbs: 49g
Protein: 26g

Ratings:
Kristen: 3
Dave: 3

We added some red pepper flakes also after it was done cooking. It just needed more flavor. The chicken was good with the seasoning though. If I made this again I think I'd add pineapple and brown sugar!

The Whole Enchilada Chicken Soup

Another one from Hungry Girl!

Ingredients:

3 c fat free chicken broth (and reduced sodium)
1 1/4 c finely chopped celery
1/2 c diced sweet yellow onion (onion powder)
3 c green enchilada sauce
15 oz can pure pumpkin
10 oz cooked chicken, chopped or shredded
1 c frozen white or yellow corn
Optional: dash hot sauce, or more to taste
Optional toppings: shredded fat-free cheddar cheese, crushed baked tortilla chips

Directions:

 In a large pot, bring broth to a low boil on the stove. Add celery and onion, and simmer for about 5 minutes, until slightly tender. 

Stir in enchilada sauce and pumpkin. Once soup returns to a low boil, add chicken and corn, and mix well. Cook for an additional 3 - 5 minutes, until soup is heated through. 

Add a dash or more hot sauce. (Or not. It's your soup.) Serve and, if you like, top with shredded cheese and/or crushed chips. 

Makes 9 servings. (Mine only made 8.)

Nutritional Information: 

Per 1 cup serving:

Calories: 107

Fat: 3g

Carbs: 14g

Protein: 9g

Ratings:

Kristen: 4

Dave: 4

This soup was really good. I didn't add the hot sauce and it was still plenty spicy from the enchilada sauce! Yum!