Posted in Bake, Casserole, Main Courses, Poultry

Chicken Cordon Bleu


YouTube: https://youtu.be/D96jxf5sqS0

A cordon bleu or schnitzel cordon bleu is a dish of meat wrapped around cheese, then breaded and pan-fried or deep-fried. Chicken, Veal or pork cordon bleu is made of veal or pork pounded thin and wrapped around a slice of ham and a slice of cheese, breaded, and then pan fried and baked. This recipe is made with a simple to make cheese sauce, which really compliments the chicken. Enjoy!!!

Serves 4

Preheat oven 375o

Prep time: 20 minutes

Cook time: 30 – 45 minutes

Estimated Values per Serving:

Calories: 490                        Fat: 10 grams                   

Sauce Ingredients:

3 tablespoons flour

2 cups skim milk

¼ cup grated parmesan cheese

2 ounces thinly sliced reduced fat Swiss cheese

¼ teaspoon white pepper

Sauce Directions:

  1. Whisk four and milk in a saucepan on medium heat for 5 – 7 minutes until thick and bubbly.
  2. Remove from heat, add cheeses and pepper and stir until cheese is melted.  Cover and set aside.

Chicken Ingredients:

4 chicken cutlets (total of 1 ½ pounds or 24 ounces)

1 cup Italian bread crumbs

1 cup egg substitute

8 thinly sliced reduced fat Swiss cheese (3 ounces)

8 thinly sliced deli ham slices (6 ounces)

Directions:

  1. Make sauce and cover to keep warm.
  2. Pound each chicken cutlet until it is about ¼ inch thin (thinner is easier to roll).  Cut each in half for a total of 8 cutlets.
  3. Cut deli ham meat into 8 slices and Swiss cheese into 8 slices.
  4. Place a ham slice inside the chicken cutlet and then a slice of cheese.  Roll up each breast tightly.  Continue until all chicken cutlets are rolled with the cheese and ham inside.
  5. Dip each in egg then roll in bread crumbs.
  6. Heat a large non-stick skillet on medium high heat and spray with cooking spray.  Cook the rolled chicken cutlets for about 5 minutes on each side until browned.
  7. Pour 2/3 sauce into an oven safe baking dish.  Place cutlets in a single layer on top of sauce then spoon remaining sauce on top.
  8. Bake for 30 minutes covered then 5 – 10 minutes uncovered until bubbly and browned.
  9. Serve hot.

TIPS FOR ROLLING CHICKEN CUTLETS:

  1. You can use plastic wrap on the outside of the chicken cutlets when rolling to get a tight roll.  This will help from the chicken falling away from the ham and cheese center.
  2. You can secure with toothpicks and remove after cooking in the skillet.
Posted in Braised, Main Courses, Poultry, Sauces, Slow Cook, Spices, Tips/Hints

Chicken Paprika


YouTube: https://youtu.be/e8ZyJpqvUMA

Serves 6

Estimated Values per serving:

Calories = 480                                              Fat = 4 grams

Ingredients:

Cooking Spray

1 T. olive oil

6 skinless/boneless chicken breasts

¼ cup flour

4 cups onions – thinly sliced

4 cloves minced garlic

2 tablespoons balsamic vinegar

1 cup dry white wine

2 cups fat free chicken broth

2 tablespoons tomato paste

1 cup chopped tomato

2 tablespoons paprika

1 teaspoon minced thyme leaves

1 bay leaf

1/4 cup fat free half and half

1 Tablespoon corn starch

1 package of yolk free noodles

Directions:

  1. Season chicken with salt and pepper and lightly coat with flour.
  2. Heat a sauté pan on medium high heat and spray with cooking spray. Sear chicken pieces until brown on all sides. Remove the chicken from the pan and place in a tray.
  3. Add onions to the pan and sauté, covered, for 15 minutes on medium heat until golden brown, stirring often.
  4. Add the garlic and cook 1 more minute.
  5. Add the vinegar and wine and scrape any pieces from bottom of skillet. Add chicken stock. Season with salt and pepper. Bring to a boil.
  6. Add the tomato paste, tomato, and paprika. Stir until well blended. Add the thyme and bay leaf.
  7. Add the reserved chicken pieces and cover. Simmer for 20 minutes.
  8. Whisk half and half and corn starch in a small bowl and then add to pan.  Continue to simmer another 10 minutes or until the chicken is tender.
  9. While simmering, cook egg noodles according to package directions.  Drain, rinse and transfer to a serving platter
  10. Transfer chicken to the serving platter.
  11. Pour sauce over chicken.
Posted in Appetizers, Easy, Salads, Side Dishes, Vegetables, Vegetarian

“Nacho Cups”


Youtube – https://youtu.be/FiBkQ5pgHI8

Serves 6

Estimated calories per serving: 80

Fat grams: 4

Ingredients:

2 endive, with 12 leaves separated

1 can black beans, drained and rinsed

1 clove garlic, minced

1 teaspoon chili powder

Salt & pepper to taste

2 T. olive oil

Tabasco sauce

About ½ cup salsa

Directions:

  1. Arrange endive leaves on a platter and set aside.
  2. To make black bean dip: combine black beans with garlic, chili powder, olive oil, salt & pepper and a few dashes of tabasco sauce in a food processor.  Chop in food processor for 1 – 2 minutes, stopping to scrape the sides until well combined.
  3. Spoon black bean dip into each endive cup and top with a spoonful of salsa.
  4. Refrigerate for 30 minutes to 1 hour before serving.

Note: You will have extra black bean dip that you can serve with vegetables or tortilla chips

Posted in Appetizers, Bake, Grilling, Side Dishes, Vegetables, Vegetarian

Italian Spinach Stuffed Mushrooms


YouTube Video – https://youtu.be/Is5dU0bj75I

Serves: 8

Estimated Calories per serving: 143

Fat grams: 9

Preheat oven:  400o OR heat grill

Ingredients:

4 ounces low fat/light cream cheese, softened

4 ounces reduced fat Italian blend grated cheese

6 ounces baby spinach, coarsely chopped

Handful fresh basil, chopped

8 large portobello mushrooms

2 Tablespoons olive oil

½ teaspoon salt

½ teaspoon pepper

Directions:

  1. To prepare mushrooms, wipe off any dirt with damp cloth and remove any stem.  Heat pan on medium heat.
  2.  Combine olive oil, salt and pepper and, using a brush, coat the mushrooms with the olive oil mixture.  Heat sauté pan and spray with cooking spray.  Sauté mushrooms on each side for about 3 – 4 minutes, covered until most of the liquid is absorbed. TIP: you may have to work in batches, do not overcrowd the mushrooms.
  3. Remove mushrooms and set aside.
  4. To prepare filling: cook spinach in a microwave safe bowl and cook on high for 2 – 3 minutes.  Let cool then squeeze out any excess liquid.
  5. Combine spinach with cream cheese, Italian blend grated cheese, and basil.
  6. If baking, place mushrooms on a baking sheet, spoon cheese mixture on top of each and bake for 8 – 10 minutes until cheese is melted and slightly browned.
  7. If grilling, place mushrooms on grill for about 5 minutes until cheese is melted and slight browned.
  8. Serve warm

Correction: In the video I had called for ¼ cup olive oil but it should be 2 tablespoons.

Posted in Main Courses, Poultry, Uncategorized, Vegetables

Chicken Parmesan with Zoodles


YouTube Video – https://youtu.be/3Lkn8Jsd-i8

Serves 4

Estimated Calories per serving = 335

Fat grams = 10

Preheat oven 375o

Ingredients:

Cooking Spray

4 Boneless/skinless chicken breasts pounded

1 Can of crushed tomatoes

3 cloves garlic, separated & minced

1 teaspoon Oregano

1 teaspoon dried Basil or 1 tablespoon fresh finely chopped basil

1 t. Onion powder

1 t. Garlic powder

Salt  and pepper

½  cup parmesan cheese grated (separated)

4 zucchini (or 2 packages frozen zucchini noodles)

2 teaspoons olive oil

Chicken parmesan Directions:

  1. To make sauce: Heat a pot on medium heat and spray with cooking spray.
  2. Add onions and sauté for about 5 minutes until softened and browned.
  3. Add 2 cloves minced garlic and cook for about 1 minute.  Add can of crushed tomatoes, oregano, basil, onion powder, garlic powder and season with salt and pepper.
  4. Bring sauce to a boil then let simmer for 10 minutes.  Remove from heat.
  5. To make chicken: Spray frying pan with cooking spray. Sauté chicken breasts in a frying pan on medium high heat.  Cook chicken for 2-3 minutes on each side until browned. 
  6. Remove chicken breast from pan and set aside. 
  7. Pour ½ cup of the tomato sauce into a baking dish. 
  8. Arrange chicken breasts on top of tomato sauce. 
  9. Spoon remaining sauce on chicken and then top with ¼ cup parmesan cheese. 
  10. Bake covered for 20 minutes and uncovered for the last 10 minutes.  Serve with cooked zoodles.

Zucchini Noodles Directions:

  1. While chicken is baking during the last 10 minutes, heat olive oil in a pan, add 1 clove minced garlic and sauté for 1 minute.
  2. Add zucchini noodles, season with salt and pepper and sauté, while turning it with tongs for 7 – 10 minutes until zucchini is soft and the water on the bottom of the pan is absorbed. 
  3. Turn off heat and toss ¼ cup parmesan cheese.  Transfer to a bowl and cover until chick parmesan is done.
Posted in Broil, Fish, Main Courses, Salads, Uncategorized

Cod Oscar


YouTube Video – Cod Oscar

Preheat broiler

Serves: 4

Estimated calories per serving: 250

Fat grams: 4

Ingredients:

Salt & pepper

6 – 8 cod fillets (about 24 ounces)

1 package bearnaise sauce

1 Tablespoon low calorie butter spread

1 cup skim milk

½ pound cooked lump crab meat

Directions:

  1. Sprinkle salt and pepper on cod and let sit for 10-15 minutes.
  2. Whisk milk with Béarnaise sauce packet mix.
  3. Melt butter spread in saucepan on medium heat.  Add Béarnaise sauce mixture on medium heat until boiling and thickened.  Turn off heat and add cooked crab meat once Bearnaise sauce is cooked.  Cover and set aside to keep warm.
  4. Place fillets on a greased rack of a broiler pan and broil 3-4 inches from heat until fish just begins to flake easily with a fork, 10-12 minutes.
  5. Transfer cod to a serving platter and spoon the crab meat mixture on top.
Posted in Braised, Easy, Main Courses, Poultry, Slow Cook

Chicken Cacciatore


YouTube – https://youtu.be/oM3xI4t6mLo

This is an Italian classic made light. Cacciatore means “hunter” in Italian. In cuisine, alla cacciatora refers to a meal prepared “hunter-style” with onions, herbs, usually tomatoes, often bell peppers, and sometimes wine. Cacciatore is popularly made with braised chicken or rabbit . Enjoy

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Posted in Uncategorized

Welcome to Delicious & Light


Welcome to the new Delicious & Light, we are glad you are here. I started this page a number of years ago when I realized that I could take normal, everyday recipes and make them lighter with less fat, without losing the great taste we love.

So that is the goal. Take may favorite recipes and make them healthier!

You do not have to be a great chef and you do not have to spend huge amounts of time in the kitchen. Each of these recipes (with some exception) are designed to be simple, use everyday ingredients, and can be prepared in minutes…with a healthy twist of course!

Each and every recipe has been tested and tried by my family. Some of the first attempts have been a disaster, but that is the beauty of cooking and cooking healthy…it is fun and you do not have to be perfect. Enjoy, be brave, get your family involved and try your best. In the end, if you share a meal with your family (with no electronics) you will have accomplished a lot!

God bless and Bon Appetite!

Dina D’Ambrosi 8/1/2019