Chicken Schnitzel with Mustard Mashed Potatoes

The only thing I can say about this recipe is YUM! My family devoured it! We have had traditional schnitzel in Germany made with real veal, but this chicken recipe is a very close second and is way cheaper!

Serves 8 ( 1 chicken cutlet with 1/2 c. potatoes = 8 points +)

Potatoes:

• 2 lbs. red potatoes, cut into quarters
• 2/3 c. fat-free chicken broth
• 2 T. Dijon mustard
• salt and pepper to taste
• 1/2 c. sliced green onions

Chicken:

• 8 ( 4 oz) boneless, skinless chicken breast halves, pounded to 1/4 inch thickness
• salt and pepper
• 6 T. flour
• 1/4 c. skim milk
• 1 egg
• 3/4 c. dried plain bread crumbs
• 1 tsp. garlic powder
• 1/4 c. chopped fresh flat-leaf parsley
• 2 T. olive oil, divided
• lemon wedges

Place potatoes in a large saucepan, cover with water and boil until tender. Drain and mash with broth, mustard, salt, and pepper. Stir in green onions.

For chicken, place egg and milk in a shallow dish and whisk until combined.
In another shallow dish, place flour.
In a third shallow dish, place bread crumbs and garlic powder.

Sprinkle chicken on both sides with salt and pepper. Dredge chicken in flour, then dip in egg mixture, then coat in bread crumb mixture.

Heat a large nonstick skillet coated with cooking spray. Add 1 T. oil and swirl to coat. Add four pieces of chicken. Cook for about 3 minutes per side or until golden and cooked through. Repeat with remaining 1 T. oil and remaining chicken. Let chicken stand 5 minutes before serving. Serve with lemon wedges.


adapted from "Cooking Light"

Fettuccine with Grape Tomatoes, Zucchini, and Ricotta

A great, fresh-tasting weeknight dinner full of the taste of summer produce!

Serves 4 ( 1-1/2 c. = 8 points +)

• 8 oz. uncooked fettuccine
• 1-1/2 c. grape tomatoes, halved
• 2 medium zucchini, halved length-wise and cut crosswise
• 1 T. olive oil
• salt and pepper to taste
• 2 tsp. crushed garlic
• 1/2 c. light ricotta
• 1 T. grated Parmesan cheese

Boil pasta; drain.
Meanwhile, heat a large nonstick skillet coated with cooking spray. Add oil and swirl to coat. Add zucchini and season with salt and pepper. Cook until crisp-tender. Add tomatoes and garlic and cook until tomatoes soften. 
Place pasta and zucchini mixture in a large bowl and toss to coat. Season pasta with additional salt and pepper as needed. Top with dollops of ricotta and sprinkle with Parmesan.

Double Blueberry Scones

Delish!

Serves 8 ( 8 points +)

• 1 c. rolled oats
• 1-1/2 c. flour
• 1/2 c. sugar
• 2 tsp. baking powder
• 1/2 tsp. baking soda
• 1/4 tsp. salt
• 4 T. butter
• 4 T. light stick butter
•  1/2 c. fresh or frozen blueberries ( thawed )
• 1/3 c. dried blueberries
• 1 T. grated lemon zest
• 1 tsp. vanilla
• 1/2 c. low-fat buttermilk
• 1T. coarse sugar ( turbinado)

Preheat oven to 350 and line a baking sheet with parchment paper. 
Combine first six ingredients in a food processor and blend until combined. Add cubed butter and pulse until mixture resembles coarse meal.

In a small bowl. combine the lemon zest, vanilla and buttermilk. Stir in blueberries. Add  dry ingredients to wet ingredients and  gently stir together. Mixture may be sticky. Form into a disc and pat dough to about 1-1/4 inches thick. Sprinkle with turbinado sugar.  Cut into 8 wedges. Bake 25 minutes or until light golden brown. You may have to cut through scones again to separate. 

adapted from the book " Eating in Color"

Penne with Roasted Vegetables and Fresh Mozzarella

The thing I love about this recipe is that roasted vegetables taste wonderful and are so easy to make! You can make the vegetables ahead of time and just stir them into the pasta before serving. This fresh-tasting, healthy meal is oh-so-satisfying!

Serves 10 ( generous 1 c. = 8 points +)

• 1 lb. penne pasta
• 3 small zucchini, halved lengthwise, sliced and cut into 2 inch pieces
• 4 medium carrots, sliced thinly, lengthwise into 2 inch pieces ( about 1/2 inch thick)
• 1 onion, sliced
• 1 pint cherry tomatoes
• 2 roasted red bell peppers ( packed in water) diced
• 4 T. olive oil
• salt and pepper to taste
• 4 oz. mozzarella pearls
• 1/4 c. freshly grated Parmesan cheese

Preheat oven to 400 degrees. Place zucchini, carrots, onion and tomatoes on a large baking sheet. Drizzle with 2 T. olive oil. Sprinkle with salt and pepper and toss to coat. Bake 20-30 minutes, turning a couple times during baking. Remove from baking sheet and set aside.

Boil pasta; drain. Place pasta in a large bowl. Season with salt and pepper to taste. Stir in 2 T. olive oil. Gently stir in vegetables and mozzarella pearls. Sprinkle with Parmesan and toss to coat.

Chicken Taco Salad

This salad is fairly quick and easy to make if you use a rotisserie chicken.

Serves 6 ( 1 c. lettuce, topped with about 3/4 c. chicken mixture, 1/3 c. corn mixture, radishes and tortilla strips = 8 points +)

• 6 ( 6 inch) corn tortillas
• 1 c. salsa verde
• 3 oz. reduced-fat cream cheese
• 3 c. rotisserie chicken ( mixture of white and dark meat)
• 1/2 c. sliced green onions
• 2 T. lime juice, divided
• 5 tsp. olive oil, divided
• 2/3 c. black beans, drained and rinsed
• 2/3 c. frozen kernel corn, thawed
• 2/3 c. chopped red bell pepper
• 1/4 c. chopped, fresh cilantro
• 6 c. chopped Romaine lettuce
• 3 radishes, sliced thinly
• salt and pepper to taste

Preheat oven to 450. Cut tortillas into 1/4 inch strips, place on a baking sheet and spray with cooking spray. Bake 5 minutes, turn and bake an additional 5 minutes or until crisp. Cool.

Heat a nonstick skillet coated with cooking spray. Add salsa verde and cream cheese. Cook until cream cheese is melted. Stir in chicken, onions and 1 T. lime juice; remove from pan and keep warm.
Rinse out pan, add 2 tsp. oil and swirl to coat.
Add beans, corn and bell pepper. Saute, 2 minutes. Stir in cilantro.

Combine remaining 1 T. lime juice and 1 T. olive oil in a large bowl;  Add lettuce and toss to coat.

Place about 1 c. lettuce on each plate. Top with chicken mixture, corn mixture, radishes and tortilla strips. Season with salt and pepper to taste.

adapted from "Cooking Light"

Herbed Chicken and Tomatoes Over Fettuccine

You will enjoy this quick weeknight meal. I chose to use spinach fettuccine because of the nice color. I was needing to see something green after this long winter!

serves 6 ( 1 chicken breast half with 2/3 c. pasta = 8 points +)

• 8 oz. fettuccine
• 1-1/2 tsp. dried basil
• 1-1/2 tsp. garlic powder
• 1 tsp. dried Rosemary
• 3 T. flour, divided
• 6 ( 4 oz) boneless, skinless chicken breasts
• 1 T. olive oil
• 1 small onion, finely chopped
• 1 can ( 15 oz) diced tomatoes, drained
• 1-1/2 c. fat-free chicken broth
• 2 T. fat-free half and half

Cook pasta until al dente, drain.
Meanwhile mix seasonings in a small dish. Combine 2 T. flour with 2/3 of spice mixture in another dish.
Coat chicken in seasoned flour. Heat oil in a large skillet over medium heat. Add chicken. Cook until golden and cooked through. Remove and keep warm.
Spray skillet with nonstick spray. Add onion and cook until softened. Add 1 T. flour and stir. Add drained tomatoes, broth and remaining spice mixture. Bring to a boil, stirring occasionally. Reduce heat and simmer 5-10 minutes or until beginning to thicken. Stir in half and half. Return chicken to skillet and heat through. Serve chicken and sauce over pasta.

Mexicali Chicken and Rice

This recipe is one of those awesome slow-cooker recipes where you just throw in the ingredients and forget about it. In fact, I had forgotten to start dinner earlier and just decided to cook this on high. I had the whole dinner ready in under three hours. I opted to add avocado to my serving and later added sour cream. If you opt for this as well, use 1/8 of an avocado and 1 T. fat-free sour cream for an additional 1 point. I saw the original recipe on a site called "budgetbytes.com" and just slightly adapted it. I hope you like it.

serves 8 (1/2 c. rice and a generous 1/2 c. chicken mixture = 8 points +)

• 1-1/2 lbs. boneless, skinless chicken breasts
• 1 ( 16 oz. ) jar salsa
• 1 ( 15 oz) can black beans, rinsed and drained
• 1 c. frozen whole kernel corn
• 2 tsp. chili powder
• 1 tsp. cumin
• 1 tsp. garlic powder
• salt and pepper to taste
• 1 c. reduced fat cheddar
• 4 c. cooked white rice
• cilantro, chopped
• 1 avocado, chopped ( optional)
• 8 T. fat-free sour cream ( optional)

Add everything to the slow cooker except rice, cheese, cilantro, avocado and sour cream.
Cook on high 3-4 hours or low 6-8 hours. Shred chicken about 10 minutes before serving. Serve chicken mixture over rice. Top with cheese and cilantro. Add avocado and sour cream if desired.

Red Beans and Rice with Smoked Sausage and Butternut Squash

On Sundays, I like to have a meal ready when we come home from church. This often means that I am looking for something that can be made ahead of time and made quickly. This recipe fit the bill. It was nice a cold, wintry day!

serves 6 ( 1/2 c. rice  and about 3/4 c. squash mixture = 8 points +)

• 13 oz. pkg. Hillshire farm turkey kielbasa, sliced
• 1 can ( 15 oz) kidney beans, rinsed and drained
• 2 cups, cubed butternut squash
• 1 medium bell pepper, chopped ( color of your choice)
• 1 c. chopped onion
• 1 c. chopped celery
• 1 c. fat-free chicken broth
• 3/4 c. water
• 6 oz. can tomato paste
• 1 bay leaf
• garlic powder, salt and pepper to taste
• 4 c. hot, cooked brown rice ( I used Minute Rice for the sake of time)

In a large nonstick skillet coated with nonstick spray, cook sausage until lightly browned. Add remaining ingredients, except for rice. Bring to a boil, reduce heat and simmer 15 minutes, covered. Uncover and simmer until mixture looks thickened and squash is tender. ( about 5-10 minutes longer). Serve over rice.

English Cottage Pie

A homey, comfort food type of meal that makes great use of leftover mashed potatoes. Keep this one in mind after Thanksgiving!

serves 6 ( 8 points +)

• 1 T. flour
• 1 T. butter, softened
• 1-1/2 c. chopped onion
• 1/2 c. chopped
• carrot
• 1 ( 8 oz) package fresh sliced mushrooms
• 1 lb. lean ground beef ( 90-93% lean)
• 2 T. tomato paste
• 1 c. fat-free beef broth
• 1/4 tsp. pepper
• 1/4 c. chopped, fresh flat-leaf parsley
• 1 T. fresh thyme leaves
• 1/2 tsp. salt
• 3 c. leftover mashed potatoes
• 3/4 c. reduced fat cheddar cheese, divided
• paprika

Preheat oven to 350 and spray a 2 quart glass baking dish with nonstick spray.

Combine flour and butter; stir well. Heat a large nonstick skillet over medium heat. Coat pan with cooking psray. Add onion and carrot; saute 5 minutes. Add mushrooms and saute for 5 minutes or until browned. Remove vegetables from skillet. Add beef to pan and cook until broned, stirring to crumble. Stir in tomato past and cook 3 minutes. Stir in broth and pepper. Return bevetables to pan and bring to a simmer. Stir in parsley, theym and salt. Add flour mixture and stir until thickened. ( about 1 minute)
Spoon meat mixture into baking dish. Spread evening. Combine potatoes and half of the cheese. Spread potato mixture over meat mixture. Top with remaining cheese. Sprinkle with paprika. Bake 20 minutes or until bubbly.

adapted from "Cooking Light"

Turkey Burgers with Cranberry-Apple Relish

This is definitely one of the best turkey burgers I've had. The flavors are reminiscent of Thanksgiving! The burger is juicy and moist and the topping add just the right contrast in flavors!

serves 4 ( 8 points +)

• 1/2 c. fresh cranberries
• 1/2 c. chopped apple
• 1tsp. grated orange rind
• 2 T. fresh orange juice
• 3/8 tsp. salt, divided
• 1/2 c. finely chopped onion
• 1/4 c. plain bread crumbs
• 1/4 c. fresh, flat leaf parsley, chopped
• 1/2 tsp. dried sage
• 1/4 tsp. black pepper
• 1 lb. ground turkey
• 4 slices Sargento reduced-fat Provolone cheese
• 4 low-calorie hamburger buns ( such as Healthy Life)
• baby spinach leaves

Place first 5 ingredients in a food processor and pulse until coarsely chopped.
Spray a large nonstick skillet with cooking spray. Add onions and cook 3 minutes or until tender. Cool slightly.
Place onions in a medium bowl with bread crumbs and the next 4 ingredients. ( through turkey). Form into 4 patties.
Spray the skillet again. Cook burgers until juices run clear, turning once. Add cheese and cook until melted. Place spinach leaves on the bottom bun. Top with burger and relish. 

adapted from "Cooking Light"

Barley Risotto with Eggplant and Tomatoes

Risotto in any form is a labor of love! While not rocket science, it does take some time and finesse to prepare. This healthy risotto uses barley in place of the traditional arborio rice. It has a nutty, chewy texture and is quite hearty and filling. Barley is a complex carbohydrate that digests slowly. It has fiber and antioxidants. When consumed regularly, it can boost digestive health and may cut heart disease and type 2 diabetes risks.
This recipe also has a Mediterranean taste with the eggplant, tomatoes and goat cheese. Feel free to substitute whichever vegetables you like.  I think this would be good with some roasted red peppers, too!

serves 6 ( about 1 c. = 8 points +)

• 6 c, diced eggplant
• 1 pint grape tomatoes
• 3 T. olive oil, divided
• pepper
• 5 c. fat-free chicken broth
• 2 c. water
• 2 c. finely chopped onion
• 1 c. uncooked pearl barley
• 2 tsp. crushed garlic
• 1/2 c. dry white wine
• salt
• 1/2 c. ( 2 oz) crumbled soft goat cheese
• 1/4 c. pine nuts, toasted

Preheat oven to 400. Combine eggplant, tomatoes 2 T. oil and 1/4 tsp. black pepper in a large bowl. Transfer to a jelly-roll pan. Bake for 20 minutes or until tomatoes begin to burst and eggplant is tender.

Meanwhile, combine broth and water in a medium saucepan; bring to a simmer. Do not boil. Keep warm over low heat.

Heat remaining 1 T. oil in a large nonstick skillet over medium-high heat. Add onion and saute until tender. Stir in barley and garlic; cook 1 minute. Add wine and cook 1 minute or until liquid almost evaporates, stirring constantly. Add 1 cup broth mixture to pan; bring to a boil, stirring frequently. Cook until liquid is nearly absorbed. Add remaining broth mixture one cup at a time, stirring constantly until each portion of broth mixture is absorbed before adding the next ( about 40 minutes total). Gently stir in eggplant mixture, salt and pepper to taste, pine nuts and goat cheese.

adapted from "Cooking Light"

Grilled Chicken Florentine Alfredo

Yum! Yum! Your taste buds won't believe this is a light recipe!

serves 12 ( about 1 c. = 8 points +)

• 2 lbs. boneless, skinless chicken breasts
• salt and pepper
• 1 lb. linguini pasta
• 4 c. fresh baby spinach
• 8 oz. low-fat cream cheese, cubed
• 1 c. skim milk
• 1 c. fat-free chicken broth
• 2 tsp. crushed garlic
• 3/4 c. grated Parmesan cheese

Season chicken with salt and pepper. Spray with nonstick spray and grill  or pan fry until juices run clear. Let chicken stand for 5 minutes before cutting into cubes.

In a large saucepot, combine cream cheese, milk, garlic, chicken broth, Parmesan and salt and pepper to taste. Bring to a boil, whisking until smooth. Remove from heat and let stand 10 minutes.

 Meanwhile, cook pasta according to package directions, omitting fat. Just before draining, add spinach so that it wilts. Drain pasta and spinach.

Add pasta mixture and chicken to the pot with the sauce. Stir to coat. Transfer to a serving bowl.

Lemon-Ginger Fried Chicken

The taste of this chicken is amazing, but it is labor intensive. This would be a good one for a weekend meal.

serves 8 ( 8 points +)

• 1 tsp. grated lemon rind
• 1 c. fresh lemon juice ( about 4 lemons)
• 2 tsp. crushed ginger ( from a jar)
• 1-1/2 tsp. crushed garlic
• 8 bone-in chicken thighs, skinned
• 1 c. flour
• 2 tsp. ground ginger
• 1 tsp. paprika
• 1/2 tsp. cayenne pepper
• 1/4 c. canola oil
• 1/4 c. fat-free chicken broth
• 2 T. brown sugar
• 1 lemon, sliced

Place rind, juice and next 3 ingredients ( through chicken) in a large ziplock bag. Seal, turn to coat. Marinate in refrigerator for 1 hour. 
Sift together flour and next three ingredients ( through cayenne). Place flour mixture in a large ziplock bag. Add chicken, one piece at a time. Seal bag and shake to coat. Place chicken on a wire rack; place rack in a jelly roll pan. Cover and refrigerate 1 hour. Let stand at room temperature 30 minutes. Reserve flour.

Preheat oven to 350. Return chicken to flour mixture and coat again. Discard any remaining flour mixture.

Heat oil in a large, heavy skillet over medium-high heat. Add chicken and cook until golden ( about 3 minutes per side). Arrange chicken in a single layer in a shallow roasting pan. Combine broth with reserved marinade. Add to the roasting pan. Sprinkle chicken with brown sugar. Top with a lemon slice. Bake , uncovered, 45 minutes or until thermometer registers 165 degrees and juices run clear.

adapted from "Cooking Light"

Creamy Corn Risotto

This dish would be great as a main course, meatless meal or as a side dish with a grilled meat. I brought this to a dinner at a friend's house. Everyone loved it.

Serves 6 ( about 1 c. = 8 points +) or serves 12 as a side dish ( 1/2 c. = 4 points +)

• 1 large roasted red bell pepper, chopped ( from a jar, packed in water)
• 4 c. frozen corn kernels
• 1-3/4 c. skim milk
• 2 T. butter, divided
• 1/2 c. chopped onion
• 2-1/2 c. fat-free chicken broth
• 2 tsp. crushed garlic
• 1 c. uncooked Arborio rice
• 1 tsp. salt
• 1 tsp. pepper
• 1/4 c. dry white wine

Combine corn, milk and 1 T. butter in a saucepan. Bring to a simmer; cook 10 minutes. Add chicken broth and keep warm over low heat.

Melt remaining 1 T. butter in a large saucepan over medium-high heat; Add onion and garlic to pan and saute 3 minutes. Stir in rice and cook 1 minute. Stir in wine; cook 30 seconds or until liquid almost evaporates, scraping pan to loosen browned bits. Reduce heat to medium. Sir in 1-1/2 c. corn mixture; cook 3 minutes or until liquid is nearly absorbed, stirring constantly. Reserve 1/2 c. corn mixture. Add remaining corn mixture, 1 cup at a time, stirring frequently until each portion of corn mixture is absorbed before adding the next ( 20-25 minutes total). Remove pan from heat; stir in 1/2 c. reserved corn mixture and bell pepper.

adapted from "Cooking Light"

Grilled Tuscan Sirloin and Potatoes with Lemon

Oh the fresh flavors of Italian cooking! This recipe is perfect for summertime grilling. This recipe made enough for 8 people and believe me, there was not a scrap left! The steak is marinated for several hours, so leave enough time in your day for preparation!

Serves 8 ( 8 points +)

• 2 lbs. sirloin steak
• 4 T. olive oil, divided
• 2 T. crushed garlic
• 2 T. lemon rind, grated
• 8-10 fresh thyme sprigs
• 2 lemons
• salt and pepper
• 2 lbs. medium-sized red potatoes

Place 2 T. olive oil, garlic and lemon rind in a large gallon sized ziplock bag. Add steak and make sure that marinade covers both sides of steaks. Refrigerate for 4 hours. Remove steak from marinade, sprinkle with salt and pepper.
Meanwhile, place potatoes in a pot of water, bring to a boil for about 15 minutes or until somewhat tender, but not too tender. Remove from water. Cool enough to handle and slice into 1/4 inch rounds. 

Place potatoes in a bowl and toss with 2 T. olive oil.

Slice lemons into 8 slices.

Grill steaks to desired doneness. Remove and let stand 10 minutes before slicing thinly against the grain.
Carefully place potatoes on grill rack and grill for a couple minutes per side or until done. Remove and sprinkle with salt and pepper.

Grill lemons for about 2 minutes per side. Serve steak with potatoes and lemon slices.

Steak Braciole Roll

Braciole is a flank steak stuffed and rolled. In this case, it is stuffed with prosciutto, provolone and parmesan cheese! This dish is easy to make, but looks and tastes gourmet! This steak would go perfectly with a green salad, a small side of pasta or some potatoes.

serves 6 ( 8 points +)

• 1-1/2 lbs. flank steak
• 4 oz. thinly sliced prosciutto
• 6 slices Sargento reduced fat provolone cheese
• 1/4 c. grated Parmesan cheese
• 1 T. olive oil
• salt and pepper
• 2 T. chopped, fresh, flat-leaf parsley

Preheat oven to 400 degrees.

To cut open steak, place in front of you with the grain of the meat running vertically. Using a sharp knife, Start at a long end and make an incision into the center of the steak. Keep cutting until you are about 1/4 inch from the opposite side. Open steak and lay flat.

Top meat with prosciutto, then Provolone, then Parmesan. Roll up, jelly-roll fashion and secure with toothpicks or tie about every 2 inches with kitchen twine.

Heat a large cast iron skillet over medium-high heat, Sprinkle steak with salt and pepper. Add oil to the pan. Add steak to the pan and sear well on one side ( about 8 -10 minutes). Turn steak over. Immediately place the pan in the oven and cook an additional 10-15 minutes or until desired doneness.

Let stand 5 minutes before removing toothpicks and slicing.

California Burger

Visited with some old friends yesterday who now live in California. This burger was made in remembrance of them.

serves 8 ( 8 points +)

• 2 lbs. lean ground sirloin
• Salt and pepper
• 1 c. avocado
• 1/4 c. diced, seeded tomato,
• 1/4 c. finely chopped red onion
• 1 small jalapeno pepper, seeded and finely chopped
• 2 T. lime juice
• salt to taste
• 1/4 c. chopped, fresh cilantro
• 2 c. alfalfa sprouts
• tomato slices
• 8 reduced fat buns ( 2 points each)

Season sirloin with salt and pepper. Form into 8 patties. Heat a grill to medium- high heat, Cook burgers 4 minutes per side or until desired doneness.

Meanwhile, mash avocado and combine with the next six ingredients ( through cilantro)

Place about 1/4 c. alfalfa sprouts on the bottom half of a bun. top with burger, then guacamole, then a tomato slice and the top half of the bun.

Grilled Chicken with Tomato-Avocado Salad

A nice, light and flavorful summertime dish!

serves 4 ( 8 points +)

Dressing:

• 1/4 c. low-fat buttermilk
• 3 T. light mayonnaise
• 2 T. chopped, fresh, flat-leaf parsley
• 2 tsp. chopped, fresh thyme
• 1 tsp. cider vinegar
• 1/4 tsp. pepper
• 1/8 tsp. salt
• 1/2 tsp. crushed garlic

Chicken:

• 4 ( 4 oz) boneless, skinless chicken breast halves
• 1 T. olive oil
• 2 tsp. dried, minced onion
• 1 tsp. cumin
• 1/2 tsp. salt
• 1 tsp. chili powder

Salad:

• 1 c. frozen corn kernels, thawed
• 1/2 c. sliced red onion
• 1c. red grape tomatoes
• 1 c. yellow grape or cherry tomatoes
• 1 sliced, peeled avocado

Preheat grill.

Combine dressing ingredients in a small bowl and refrigerate until serving.

In another small bowl, combine olive oil, minced onion, cumin, salt and chili powder Rub over chicken. Grill chicken until no longer pink. Let stand 5 minutes, slice into thin slices.

Heat a skillet over medium-high heat. Coat with nonstick spray. Add corn and onion and cook until onion is tender. Add tomatoes and cook 1-2 minutes. 

Place one sliced chicken breast on each plate. Place corn mixture next to chicken. top with avocado slices and drizzle corn mixture with dressing.


adapted from "Cooking Light"

Chicken in a Sun-Dried Tomato Cream Sauce

This recipe is perfect for a weeknight meal. It can be made in about 30 minutes. This was a big hit in our family.

serves 6 ( 1/2 c. egg noodles + one chicken breast with sauce = 8 points +)

• 1 T. olive oil, divided
• 6 ( 4 oz) boneless, skinless chicken breast halves
• salt and pepper
• 1/4 c. onion, chopped
• 1 can Campbell's Healthy Request Cream of Chicken Soup
• 3/4 c. water
• 1/4 c. julienned sun-dried tomatoes ( not packed in oil)
• 1 T. red wine vinegar
• 3 c. hot cooked, egg noodles ( or more for the big eaters in the family)
• 2 T. chopped, fresh basil leaves
• 6 tsp. Parmesan cheese, grated

Heat 2 tsp. oil in a large nonstick skillet.  Sprinkle chicken with salt and pepper. Add to pan and cook until chicken is no longer pink and browned on both sides. Remove chicken and set aside.
Add remaining 1 tsp. oil to the pan. Add onion and saute until tender. Add soup, water, sun-dried tomatoes and vinegar. Heat to boiling. Return chicken to pan and heath through. Serve over egg noodles topped with fresh basil and Parmesan cheese.

Mexican Chicken Rice Casserole

Chicken rice casserole with a Mexican flaire! This casserole was fairly easy to make and tasted great. Using Minute brand brown rice also saved time.

serves 6 * 8 points +)

• 12 oz. boneless, skinless chicken breasts, sliced into thin strips
• 1 red bell pepper, sliced
• 1 yellow bell pepper, sliced
• 1 c. onion, chopped
• 1 T. flour
• 1 tsp. cumin
• 3/4 c. fat-free chicken broth
• 8 oz. Mexican or Pepper Jack Velveeta, cubed
• 2 c. cooked brown Minute rice
• 1/2 c. reduced- fat shredded Colby Jack cheese

Preheat oven to 375 degrees.
Heat a large nonstick skillet over medium-high heat. Spray with nonstick spray. Add chicken and cook for 2 minutes. Remove chicken and set aside.
Add peppers and onions to pan. Cook 5 minutes. Sprinkle with flour and cumin. Cook 1 minute. Stir in chicken broth until smooth. Cook 2 minutes. Stir in Velveeta and cook until cheese is melted. Return chicken to pan with cooked rice. Stir to coat. Transfer mixture to an 11 x 7 inch baking dish coated with nonstick spray. Sprinkle with Colby Jack cheese. Bake at 375 for 20 minutes.

adapted from "Cooking Light"