Posted in Main Courses, Saute`

Chicken Sauté in Sweet Wine Sauce


Chicken Sauté in Sweet Wine Sauce

Serves 6

Prep Time: 10 minutes

Cook Time: 30 minutes

Estimated values per serving:

Calories = 150                      Fat = 3 grams                        Points: 3

Chicken Sauté in Sweet Wine Sauce

Ingredients:

1 teaspoon thyme

½ teaspoon salt

½ teaspoon pepper

6 boneless/skinless chicken breasts

1 tablespoon olive oil

1 onion – chopped

2 cloves garlic – sliced

½ cup white wine

2 tablespoons cream sherry

1 cup chicken broth

Directions:

  1. Combine thyme, salt and pepper and rub on both sides of each chicken breast. Heat a large skillet on medium high heat and coat with cooking spray.
  2. Add chicken breast and cook for 5 – 7 minutes on each side until cooked through.  Remove chicken from skillet, cover and set aside.
  3. Add olive oil to skillet then onion and sauté for 5 minutes until browned and tender.  Add garlic and sauté for an additional minute.  Add wine and sherry, scraping any pieces from skillet.  Cook liquid down until almost completely absorbed.
  4. Add chicken broth and simmer for 5 – 7 minutes until reduced to half.  Add chicken breasts back to skillet with sauce and coat with sauce on both sides, simmering for 2 minutes.
  5. Remove chicken breasts and place onto serving platter.  Pour sauce on top and serve.
Posted in Beef, Pasta dish, Poultry, Sauces, Slow Cook

Macaroni and Gravy


Years ago, when I first met my husband, he would talk endlessly about how his mother would make “macaroni and gravy” every Sunday night for dinner.  When I first heard of this, I thought it sounded disgusting and had visions of macaroni with brown gravy, like the kind you pour on roast beef.  However, when I had the pleasure of eating at his mother’s house that first Sunday did I understand what he meant; “macaroni and gravy” is pasta topped with a rich tasting tomato sauce that had simmered in some type of meat all day.

Dean, my husband, and I have modified the original recipe so that it is no longer dripping in grease yet still maintains that delicious rich and hearty flavor.  This “gravy” is so good, you don’t need to add anything and is perfect just the way it is.

From our family to your, enjoy this Italian tradition – modified so that it is “delicious and light”.

Macaroni and Gravy

Serves 4

Prep Time: 15 minutes

Cook Time: 1 hour 15 minutes (you could cook all day too)

Estimated values per serving:

Calories = 570                         Fat = 7 grams                         Points: 6

Ingredients:

½ pound London broil

½ pound skinless/boneless chicken breast

Salt and pepper to taste

2 small onions – chopped

1 tablespoon olive oil

1 cup red wine – divided

3 cloves garlic – minced

2 cans (28 ounces each) crushed tomato

1 tomato can (28 ounces) of water

2 tablespoons double concentrate tomato paste

1 tablespoon sugar

Parsley flakes to taste (about 2 teaspoons)

Dried basil to taste (about 2 teaspoons)

½ pound pasta

Directions:

  1. Season London broil and chicken with salt and pepper.  Heat a large pot on medium high heat, coat with cooking spray and add olive oil.  Add London broil and chicken and sauté for about 5 minutes on each side until browned.
  2. Remove meats from the pot and add onion.  Sauté for 5 minutes until soft and browned.  Add ½ cup red wine and cook until liquid is absorbed.
  3. Add garlic and the other ½ cup wine and cook until the wine is reduced by half.
  4. Add the crushed tomatoes, fill one can with water and add to the pot, tomato paste, sugar, parsley and basil and bring to a boil.
  5. Add back the London broil and chicken and simmer on low for 1 hour (tasting to adjust seasonings as needed).
  6. While the “gravy” is simmering for the last 10 minutes, bring a large pot of water to boil.  Add pasta and cook for about 8 minutes until done.
  7. Drain pasta and place in a serving bowl.  Add “gravy” to pasta.  Serve meats on a separate serving platter.
Posted in Bake, Casserole, Side Dishes

Chicken Apple Sausage Stuffing


Chicken Apple Sausage Stuffing

Serves 18

Preheat oven 375o

Prep Time: 10 minutes

Cook Time: 45 minutes

Estimated values per serving:

Calories = 160                         Fat = 4 grams                         Points: 4

Chicken Apple Sausage Stuffing

Ingredients:

1 onion – chopped

3 celery ribs – chopped

1 apple – chopped

1 package (12 ounces) chicken sausage links

1 5.2 ounce bag of chestnuts – chopped

4 cups vegetable broth

1 teaspoon dried parsley

½ teaspoon poultry seasoning

1 bag (14 ounces) herbed seasoned stuffing cubes

2 tablespoons butter spread

Directions:

  1. Heat a large sauce pot or skillet on medium heat and coat with cooking spray.  Add onion and celery and sauté for 5 minutes until soft and browned.  Add apple and cook another 3 – 4 minutes.
  2. Add sausage and sauté for 5 minutes until browned.
  3. Add chestnuts, broth, parsley and poultry seasoning and bring to a boil.
  4. Remove from heat and Stir in bread stuffing cubes.
  5. Coat a large baking dish with cooking spray and spoon in stuffing.  Spread butter spread on top.
  6. Bake 30 for minutes and serve hot.
Posted in Creamed, Main Courses, Poultry, Roasted, Saute`

Creamy Roast Chicken in Mushroom Sauce


My family was delighted at how delicious this was.  If you like creamy sauces and mushrooms, this is a must try.

My son hates mushrooms and even enjoyed it.  My husband dislikes cream sauces and enjoyed it too.  So it might be worth a try even if you don’t like creamy with mushrooms:)

Creamy Roast Chicken in Mushroom Sauce

Serves 4

Creamy Roast Chicken in Mushroom Sauce

Preheat oven 425o

Prep Time: 15 minutes

Cook Time: 1hour and 15 minutes

Estimated values per serving:

Calories = 165                      Fat = 1 grams                        Points: 3

Ingredients:

1 ½ pounds chicken breast on the bone – skinned

1 large onion – chopped

½ cup celery – chopped

2 cloves garlic – minced

4 ounces shitake mushrooms – diced

½ cup white wine

½ cup cream sherry

2 cups chicken broth

2 bay leaves

2/3 cup fat free sour cream

Directions:

  1. Arrange chicken pieces on a roasting pan and season with salt and pepper.  Roast chicken for 45 minutes, cover, and set aside.
  2. Heat  a large deep on medium heat and spray with cooking spray.  Add onion and sauté for 5 minutes until browned.  Add mushrooms, raise the heat and cook for 3 minutes until lightly browned.  Add celery and cook another 3 minutes then add garlic and cook for about 1 minute.
  3. Add wine and sherry and reduce until liquid is almost completely absorbed, scraping any pieces from the bottom of the skillet.
  4. Add chicken broth and bay leaves and simmer for 15 minutes.  Add chicken to heat for about 5 minutes.
  5. Remove chicken and place onto a serving platter.  Remove skillet form heat, add sour cream and stir until combined.  Heat for 2 minutes then pour sauce over chicken and serve.
Posted in Grilling, Main Courses, Poultry, Sauces

Korean Chicken BBQ


Korean Chicken BBQ

Korean Chicken BBQ

Serves 4

Prep Time: 45 minutes

Cook Time: 20 minutes

Estimated Values per Serving:

Calories: 195                        Fat: 5 grams                          Points: 4

Ingredients:

1 pound boneless/skinless chicken breasts

2 tablespoons sugar

4 tablespoons soy sauce

4 tablespoons minced green onions

2 teaspoons minced garlic

1 teaspoon minced ginger

Dash of pepper

1 tablespoon toasted sesame seeds

1 tablespoon sake (or white wine)

1 tablespoon sesame oil

Directions:

  1. Cut chicken breasts half so that they are half the width.
  2. In a medium bowl, whisk together sugar, soy sauce, green onions, garlic, ginger, pepper, sesame seeds, sake and sesame oil.
  3. Pour marinade over chicken and let stand for 20 – 50 minutes.
  4. Heat a large grill pan on high heat and spray with cooking spray.  Add chicken breast meat and grill for 5 – 7 minutes on each side until cooked.
  5. Serve hot.
Posted in Main Courses, Saute`, Vegetables

Sausage and Broccoli Rabe with Polenta


Broccoli rabe is a very nutritious vegetable but tends to be a little bitter.  If your family doesn’t like the taste of broccoli rabe, you can substitute it with escarole or spinach instead.

Sausage and Broccoli Rabe with Polenta

Sausage and Broccoli Rabe with Polenta

Serves 4

Prep Time: 15 minutes

Cook Time: 20 minutes

Estimated Values per Serving:

Calories: 390                               Fat: 9 grams                            Points: 6

Ingredients:

1 cup instant polenta

½ cup grated parmesan cheese

1 onion – chopped

2 cloves garlic – minced

½ cup white wine

12 ounce package sun dried tomato chicken sausage

1 bunch broccoli rabe – stems removed and chopped*

1 – 28 ounce can diced tomatoes

Salt and pepper to taste

Directions:

  1. Cook polenta as the labels directs.  Remove from heat, stir in parmesan cheese and cover to keep warm.
  2. Remove casing from chicken sausage and chop, set aside until ready to sauté.
  3. Heat a large skillet on medium heat and spray with cooking spray.  Add onion and sauté for 5 minutes, covered, until soft and browned.  Add garlic and cook for 1 minute.  Add wine and cook until liquid is absorbed.
  4. Add sausage and sauté for about 5 minutes until browned.
  5. Add broccoli rabe, cover and sauté for about 6 minutes until tender.  Add tomatoes and salt and pepper to taste.
  6. Cover, lower heat and simmer for about 7 – 10 minutes.
  7. Spoon polenta onto a serving platter and then spoon sausage and broccoli rabe on top and serve.

*NOTE: Escarole or spinach can be substituted for broccoli rabe.  If cooking with spinach, add it at the very end of the dish after simmering to prevent overcooking.

Posted in Poultry, Tips/Hints

Back to School Lunch


Last year my son Nicholas asked me to buy him “Lunchables” for the days he ate lunch at pre-school.  When I looked at the nutritional values, I almost fell over and told him it was out of the question. 

This year, I researched their menus and decided to make our version of “Lunchalicious and Light” meals that he could have fun eating while keeping a healthy balance of  calories and fat grams. I found these Ziploc containers at Target (just in case you were looking).

Here is the first of a series of our “Lunchalicious and Light”.

Breaded Chicken Breast Slider Lunch

Breaded Chicken Breast Slider Lunch

Serves 2

Prep time: 10 minutes

Cook time: 10 minutes

Estimated Values per Serving:

Calories: 250                        Fat:2 grams                           Points: 5

Ingredients:

1-  4 ounce chicken cutlet – pounded thin

¼ cup egg substitute

1/3 cup Italian bread crumbs

2 ounces shredded low fat mozzarella cheese

2 slider rolls

20 – 30 grapes

5 – 6 cherry tomatoes (optional)

Directions:

  1. Cut pounded chicken breast with a biscuit cutter so that the chicken is the same size as the slider rolls.
  2. Dip each breast in egg substitute then in bread crumbs.
  3. Heat a non-stick skillet on medium high heat and spray with cooking spray.  Add chicken breasts and cook for 5 – 7 minutes on each side until done.
  4. Place one slider roll in each lunch container and top with chicken breast.
  5. Place 1 ounce of cheese in another section of each container and 10 – 15 grapes in the third section of each container.
  6. Decorate with tomatoes.
Posted in Fish, Main Courses, Poultry, Rice, Shrimp

Sausage and Seafood Paella


Sausage and Seafood Paella

Serves 8

Sausage and Seafood Paella

Prep time: 15 minutes

Cook time: 40 minutes

Estimated Values per Serving:

Calories: 285                        Fat: 5 grams                          Points: 6

Ingredients:

1 – 12 ounce package of hot or mild chicken sausage

1 cup onion – chopped

½ cup celery – chopped

2 cloves garlic – minced

1 teaspoon saffron threads

2 cups reduced fat chicken broth

1 cup long grain rice

1 cup canned diced tomatoes

1 cup frozen peas – defrosted

1 pound shrimp – shelled, deveined and cut into bite sized pieces

1 pound small sea scallops

Directions:

  1. Remove outer casing from chicken sausages and coarsely chop. 
  2. Heat a large skillet on medium heat and spray with cooking spray.  Add chicken sausage and sauté for 3 – 5 minutes until browned.
  3. Remove sausage from skillet and set aside.  Spray same skillet with cooking spray again and add onion and celery.  Sauté for 3 – 5 minutes until browned.  Add garlic and cook for 1 minute. 
  4. Combine saffron threads in the chicken broth and stir until saffron dissolves then add to skillet with rice.  Set stovetop heat to low and simmer for 20 – 25 minutes, until liquid has dissolved.  Add diced tomatoes, peas, shrimp and sea scallops.  Cook for 3 – 5 minutes until fish is cooked. 
  5. Add rice and sausage to skillet, heat and then serve.
Posted in Poultry, Tips/Hints

Make Ahead Meals – Week 2


Making Southwest Chicken Skillet in advance: Cook chicken in skillet until done then remove from stovetop and place in the refrigerator.  About 15 minutes before it is time to eat, reheat the chicken on the stove for about 10 minutes or until it reaches a boil on medium heat then remove chicken, add cheese, broil and serve.

Southwest Chicken Skillet

Southwest Chicken Skillet

Serves 4

Prep Time: 5 minutes

Cook Time: 30 minutes

Estimated Values per Serving:

Calories: 260                        Fat: 6 grams                          Points: 6

Ingredients:

4 bone-in skinless chicken breasts

Salt and pepper

5 scallions – white parts only chopped

1 jalapeno pepper – finely chopped

1 can (28 ounces) diced tomatoes

1 tablespoon fresh cilantro

1 ½ teaspoons chili powder

1 tablespoon garlic powder

1 tablespoon onion powder

½ reduced fat shredded Mexican blend cheese

Directions:

  1. Heat a large skillet on medium high heat and spray with cooking spray.  Season chicken breasts with salt and pepper and add to the skillet.  Brown for about 3 – 5 minutes on each side.
  2. Remove chicken from skillet and set aside.  Reduce heat to medium and add scallions and jalapeno pepper.  Sauté for about 5 minutes until browned.
  3. Add tomatoes, cilantro, chili powder, garlic powder and onion powder and bring to a boil.  Add chicken breasts to the skillet, cover and simmer for about 20 minutes (or until chicken is cooked through.
  4. Preheat the broiler on high heat.  Remove chicken breasts from skillet and place in an oven safe pan.  Sprinkle a little cheese on each breast and broil for about 2 minutes or until cheese is melted.
  5. Pour sauce into a serving platter, top with chicken breasts and serve.
Posted in Main Courses, Pasta dish, Slow Cook, Tips/Hints

Spicy Chicken Sausage with Penne


This is a great easy meal that can be made ahead of time.  I cooked the sauce in the morning and heated it 10 minutes before dinner while the penne was cooking. 

Spicy Chicken Sausage with Penne

Spicy Chicken Sausage with Penne

Prep Time: 10 minutes

Cook Time: 1 to 2 hours

Estimated Values per Serving:

Calories: 400                        Fat: 7 grams                          Points: 8

Ingredients:

1 package (12 ounces) chicken sausage with jalapenos and red peppers – coarsely chopped

2 cloves garlic – minced

½ cup white wine

2 cans diced tomatoes

1 tablespoon tomato paste

2 tablespoons fresh basil – chopped

Salt and pepper to taste

½ teaspoon dried oregano

8 ounces (1/2 box) high fiber penne pasta (*)

Directions:

  1. Heat a large skillet on medium high heat, spray with cooking spray and add sausage.  Sauté for 5 minutes until browned.  Add garlic and cook for 1 minute.
  2. Add wine, scraping any pieces from the bottom of the pan and cook until it comes to a boil.
  3. Add tomatoes, tomato paste and basil, reduce heat and simmer for 1 to 2 hours.  Adjust seasoning with salt and pepper.
  4. 20 minutes before serving, add oregano and continue to simmer.
  5. 10 minutes before serving, bring water to a boil on high heat and add penne.  Cook 8 – 10 minutes or until done.
  6. Strain penne and pour into a serving platter.  Spoon sausage sauce on top and serve.

(*) “Smart Pasta” with 7 grams of fiber per serving.

NOTE: the sausage sauce can be made in advance and reheated when ready to serve.