Thursday, October 2, 2008

WW Core Main Meals - Chicken/Turkey

Easy Black Bean Soup

1 19oz can of black beans (drained and rinsed)
1 12oz can of corn
1 14oz can of FF refried beans
1 cup of salsa
1 Cup of chopped cooked chicken or ( I used 1 284g can of Blue Menu Presidents Choice Turkey)
1 can of chicken broth

Mix together in a pot and heat.
I like it because it is easy to keep on hand for a fast tasty soup! Yum!

Chicken Stroganoff

olive oil
onion
mushrooms
garlic
chicken breast
chicken broth
98% fat free cream of chicken soup
Whole Wheat pasta
fat free sour cream

Brown in 4 teaspoon olive oil
1/2 cup chopped onion
3/4 to 1 cup diced or sliced mushrooms ( fresh )
1-2 cloves garlic diced

then add:
8 oz chicken breast chopped into bite size pieces
Continue to brown can add some chicken broth till chicken is done

Then add:
1/2 can cream of chicken soup 98% f/f ( 1.5 points ) or add
1 can for ( 3 points )

Add 1/2 to 1 can chicken broth bring to boil

then add:
4 oz dry whole wheat pasta I used bowties any smaller pasta shape would work.I use some pepper & seasoned salt to taste.

Let it start to boil again then simmer with a lid for approx 20 mins till pasta is done. I use 1/2 cans of the soup & broth if you use the whole cans I would use 8 oz dry pasta.

When done turn off let sit for about 5-10 mins then right before serving stir in 1/2 - 1 cup fat free sour cream.

This is so easy and delicious. Hope you try it and enjoy!!! The only ingredient you need to count is the soup (instead of the soup you can make a cream out of FF sour cream, FF cottage cheese and chicken bouillon, no specific measurements, just to taste.- It all melts together in with the chicken/onions/pasta.

Mexican Ranch Chicken Pasta

1 box WW Penne pasta
1 lb chicken breasts cut in chunks
1 cup salsa
2 tsps canola or olive oil
2 tablespoons FF Ranch dressing

Cook pasta according to directions. Brown chicken in oil. After chicken is done, add salsa and simmer for about 2 minutes. Add pasta and ranch and toss well. The ranch gives it a little extra zip! YUM!

Buffalo Chicken Pot Pie with a cornbread topping

3 boneless skinless chicken breasts, bite-sized pieces
1 large onion, chopped
4 tsp canola (or adjust for Core allotment)
2 carrots, peeled and chopped
2 cloves garlic, grated
4 tbsp flour (less than 1 point per serving)
2 1/2 cups chicken stock + 4 cups chicken stock
1/4 cup hot sauce
salt & pepper, to taste
3/4 cup coarse cornmeal

Preheat the oven to 375º F.

FILLING:
Heat oil in a large skillet over medium-high heat. Add the chopped chicken chunks and sauté them on both sides until golden brown. Remove chicken chunks from skillet and reserve on a plate. Add the onion, carrot, and garlic to the same skillet and cook, stirring occasionally, until the vegetables are tender, 5-6 minutes. Whisk the chicken stock and hot sauce together, whisk in the flour, and bring it to a boil. Simmer the gravy until thickened, 2-3 minutes. Return the reserved chicken chunks to the skillet with the cooked vegetables and add the gravy, stirring to combine. Transfer everything to a 9x11" casserole dish and set aside while you prepare the topping.

TOPPING:
Mix the dry polenta into 4 cups of chicken stock with the salt. Microwave on High for 6 minutes. Stir. Microwave 4-6 more minutes. Spread the polenta onto the top of the casserole, covering it completely. Bake the pot pie until the polenta is baked through and the filling is hot, 20-30 minutes

Pineapple Chicken (crockpot)

4 whole boneless skinless chicken breast, cubed
salt & pepper to taste
20 oz pineapple chucks in juice (count points or drain juice & use water)
2 tbsp dijon mustard
2 tbsp soy sauce
4-5 cloves garlic, chopped
1 large onion, chopped

Season chicken with salt & pepper. Add all ingredients to crock pot. Cook on low 7-9 hours OR on high 3 to 4 hours. Serve over brown rice or whole wheat pasta.

Rotisserie Chicken (crockpot)


1 whole chicken
Pam olive oil spray
salt & pepper to taste
aluminum foil

Clean chicken inside and out. Spray with Pam olive oil spray. Sprinkle with seasoning. Spray inside of crock with Pam. Do not put any water in the crock. Roll 3 or 4 wads of aluminum foil into 2”-3” balls and put them in the bottom of the crock. The chicken is going to lie on these. Put chicken breast side down in crock on top of aluminum balls. Cook on High (will not come out the same on Low), 4-6 hours. (a 3-lb chicken took 4 hours). You have to use the aluminum to get the deli taste. This chicken tastes very close to one you would buy, precooked, in the deli section of your supermarket.

**NOTE** Wrap a potato in foil and place them in the bottom of the crockpot to make the foil balls; then you have both chicken and potatoes cooked to perfection! BE SURE TO WRAP THEM AIR TIGHT.....If they aren't wrapped tight, they will soak up the grease from the chicken.

Chicken with Rosemary, Apples and Onions (crockpot)

2 cups sliced onions
2 apples, peeled, cored and sliced
2 pounds cut up skinless chicken pieces (with bone) (or use 1 lb boneless chicken breasts)
salt & cayenne, to taste
2 tbsp chopped fresh rosemary leaves
1 cup reduced-sodium chicken broth
1/2 cup 98% ff cream of mushroom soup (.5 points for WHOLE recipe)

2 cups cooked brown rice (save for last)

Arrange onion and apple slices in bottom of slow cooker. Place chicken pieces on top and season all over with salt and pepper. Sprinkle rosemary over chicken. In a medium bowl, whisk together chicken broth and soup. Pour mixture over chicken. Cover and cook on LOW for 6 to 8 hours or on HIGH for 3 to 4 hours.

Serve chicken, sauce, apples, and onions over rice.

Chicken Ranch (crockpot)

*Core plus 3 points for the WHOLE recipe

4 breast uncooked boneless, skinless chicken breast
1 cup 98% Fat-Free Cream Of Chicken Soup (3 points)
16 servings Hidden Valley FF Ranch Dip (0 points)
2 large potatoes, cut in chunks
1 medium onion(s)
salt & pepper, to taste

Cook on Low for 8-10 hours. Can also serve over pasta or rice.

Chicken Nuggets

1 lb chicken tenderloins
2 T Plain Flour (add 57 calories (1 pt) to the entire recipe)
1 tsp Italian Seasoning
1 tsp hot shot pepper blend
1 tsp salt/pepper blend
2 Eggs beaten
1/3 cup canola oil (I'll use 2 tsp of olive in mine measured out)

Cut the chicken tenderloins into 2 or 3 pieces. Combine the flour and all purpose seasoning in a bowl. Coat the chicken in the flour and dip in the egg.

Heat the oil in a large frying pan. Over medium heat add the chicken in two batches and cook for 4-5 minutes or until golden.

Serve with the barbecue sauce or with sweet and sour sauce or sweet chilli sauce. (Count additional points for the sauce)

Makes 4-6 servings.

Mama's Chicken Stew


1 lb skinned, boned chicken breasts, cut into bite-size pieces
1 lb skinned, boned chicken thighs, cut into bite-size pieces
2 cups water
1 cup frozen small whole onions
1 cup sliced celery, (1/2-inch)
1 cup thinly sliced carrot
1 tsp paprika
1/2 tsp salt
1/2 tsp rubbed sage
1/2 tsp dried thyme
1/2 tsp black pepper
1 can fat-free chicken broth, (14 1/4-ounce)
2 cups halved mushrooms
1 can tomato paste, (6-ounce)
2 cups frozen green peas

Combine first 14 ingredients in a large electric slow cooker. Cover with lid, and cook on high-heat setting for 4 hours or until carrot is tender. Thicken if desired. Add peas, cover and cook on high-heat setting an additional 30 minutes. Yield: 8 servings

Lemon-chicken Pasta

1 tsp olive oil
2 cloves garlic, minced
8 oz boneless skinless chicken breast, sliced
1/2 cup frozen baby peas
1/3 cup carrot, coarsely shredded
1/2 cup chicken broth
2 Tbs nonfat cream cheese
2 cups WW farfalle pasta, cooked (bow tie pasta)
3 Tbs grated FF Parmesan cheese
1/2 tsp grated lemon rind
1/2 tsp salt
1/2 tsp freshly ground black pepper

Coat a large nonstick skillet with cooking spray; add oil. Place over medium-high heat until hot. Add garlic; sauté 15 seconds. Add chicken; sauté 1 minute. Add peas and carrot; sauté 1 minute. Remove from skillet; set aside. Add broth and cream cheese to skillet; cook over medium-high heat 3 minutes or until cheese melts, stirring constantly with a wire whisk. Stir in chicken mixture, farfalle, and next 4 ingredients; cook 1 minute.

Lemon-oregano Chicken W/ Roasted Veggies


1/2 cup lemon juice (about 3 lemons)
1 Tbs dried oregano
2 tsp extra-virgin olive oil
3 garlic cloves, minced
1 tsp salt
3/4 tsp ground pepper
7 boneless skinless chicken thighs (that's how many came in one package)
1 3/4 lbs white potatoes, cut into 1 inch chuncks
1 large onion, cut into wedges
10 oz frozen broccoli
10 oz frozen baby carrots

Preheat oven to 425. Spray roasting pan with olive-oil nonstick spray. Whisk together the lemon juice, oregano, oil, garlic, salt, and pepper in a small bowl. Place the chicken, potatoes, and oinion into the roasting pan. Drizzle with the lemon mixture. Cover. Roast until the chicken is cooked through and the vegetables are tender and browned. (50-55 minutes)

Lime-glazed Chicken With Creamy Salsa

1 lime, washed
1 Tbs canola oil
1/4 tsp cumin
1/4 tsp salt
1/4 tsp pepper
1 package boneless, (1-1 1/2 pounds) skinless chicken breast
1/2 cup salsa
1/2 cup ff sour cream

Grate lime rind to measure 1/2 teaspoon lime zest. Squeeze juice from lime to measure 1/3 cup juice. Mix lime zest, 1/4 cup lime juice, oil, cumin, salt and pepper together in a small bowl. Dip each chicken breast in lime mixture, coating all surfaces. Grill or broil chicken, 4" from heat source for 6-8 minutes per side, or until internal temperature reaches 170°F. Meanwhile, in a small bowl, mix salsa, sour cream and remaining lime juice together. Serve with hot chicken.

Lower Fat Chicken Ole

1 tsp olive oil
1 lb skinless boneless chicken breast halves, cut into strips
2 cups tomato sauce
1 lb frozen corn, thawed
1/4 lb green chilies, chopped
1 1/2 tsp chili powder
1 tsp onion powder
1 cup fat-free cheddar cheese, shredded

Heat oil in a heavy nonstick skillet over medium high heat. Sauté chicken 5 minutes, stirring frequently. Add next 5 ingredients and bring to a boil. Reduce heat to medium low and cook 10 minutes, stirring occasionally. To serve, top with cheese.

Marinated Chicken

1 chicken, (2-1/2 to 3 pound)
3/4 cup Soy sauce
1/4 cup unsweetened pineapple juice
1 Tbs dried onion flakes
1/2 tsp dry mustard
1 clove garlic, minced

Combine all ingredients except chicken. Put chicken in plastic bag and pour in the combined ingredients. Marinate for at least 4 hours or over night. Remove chicken and place in crockpot. Cook on low for 4-5 hours

Marinated Chicken and Pork

3 lb chicken pieces
1 lb lean boneless pork cubed
1 cup FF chicken broth
1/2 tsp black pepper
3 cups beef broth
2 cloves garlic, crushed
3 tomatoes chopped
1/2 tsp rosemary
1 tsp salt

Place chicken pieces and pork cubes in a large bowl. Mix all other ingredients thoroughly, pour over chicken and pork. Allow meat to marinate in sauce for about 2 hrs. (You could leave it over night) Transfer chicken, pork and marinade to cooker. Cover pot, turn on LOW and cook 6-8 hours or until chicken and pork are thoroughly cooked. Serves 6.

Mediterranean Chicken


2 cups sliced fresh mushrooms
1 can diced tomatoes, (14 1/2 ounce) undrained
1 or 9-ounce package frozen artichoke hearts, ¥
1 cup chicken broth
1/2 cup chopped onion
1/2 cup sliced, pitted ripe olives or 1/4 cup capers, drained
1/4 cup dry white wine or chicken broth
3 Tbs quick-cooking tapioca
2 tsp curry powder, (2 to 3)
3/4 tsp dried thyme, crushed
1/4 tsp salt
1/4 tsp black pepper
1 1/2 lbs skinless, boneless chicken breast halves and/or thighs
Hot cooked brown rice (optional)

In a 3 1/2- or 4-quart slow cooker, place mushrooms, undrained tomatoes, frozen artichoke hearts, broth, onion, olives, and wine. Stir in tapioca, curry powder, thyme, salt, and pepper. Add chicken; spoon some of the tomato mixture over the chicken. Cover and cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If desired, serve with hot cooked rice.

Mexican Chicken


4 chicken breasts, cubed
2 cans corn
2 cans black beans, drained
1 jar chunky salsa
1 cup, FF grated sharp cheddar cheese

Lightly spray crockpot with nonstick cooking spray. Place corn in bottom of crockpot, followed by cubed chicken, salsa and beans. Lightly stir the beans into the salsa. Cook on high for one hour. Reduce heat to low. Cook 8-9 hours. Add cheese just before serving.

Mexican Chicken Salad Over Baked Sweet Potatoes

4 large sweet potatoes
12 oz chicken breast, cooked, boneless, skinless, shredded
1 medium red onions, sliced into thin half moons
1/4 cup cilantro, fresh, chopped
1 Tbs canned chipotle peppers
1 small garlic cloves
2 Tbs fresh lemon juice
2 tsp olive oil
1 Tbs water
1/2 tsp Splenda

1 Preheat oven to 375°F. Place potatoes on rack in middle of oven and bake until tender, about 45 to 50 minutes.
2 Put chicken, onion and cilantro in a medium bowl; set aside.
3 Put remaining ingredients in blender container or bowl of a food processor and blend until smooth. Pour dressing over chicken mixture and toss to coat.
4 Cut a slit in each potato and top each with a heaping 3/4 cup of chicken mixture. Yields 1 filled potato per serving.

Mexican Chicken Stew

16 oz skinned and boned uncooked chicken breast, cut into pieces
3 cups coarsely chopped cabbage
2 cups thinly sliced carrots
1/4 cup chopped onion
1 can stewed tomatoes, (14 1/2-ounce size) coarsely chopped and drained
1 Tbs pourable Splenda or Splenda Twin
1 tsp chili seasoning

Spray a slow cooker container with olive oil-flavored cooking spray. In prepared container, combine cabbage, carrots, onion, stewed tomatoes, Splenda, and chili seasoning. Stir in chicken pieces. Cover and cook on LOW for 6 to 8 hours. Mix well before serving.

Moroccan Crockpot Chicken


Ingredients:

4-8 Boneless/skinless chicken thighs, trimmed of fat
1 large onion, peeled and sliced into sections
1 small bag baby carrots
1 Tbs. olive oil
1 can mandarin oranges in water, drained

1/2 cup water with the following added:

1/2 tsp. salt
1/2 tsp. ground cumin
1/2 tsp. cinnamon
1/4 tsp. red cayenne
1 Tbs. lemon juice

Spray inside of large crockpot with olive oil Pam.

Layer ingredients in crockpot in this order:
onions
carrots
water/lemon/spice mixture
chicken
olive oil
oranges

Cook on high for 4 hours / serve over couscous or rice

Core Cordon Bleu

INGREDIENTS

* 6 skinless, boneless chicken breast halves - pounded to 1/2 inch thickness
* 6 slices Canadian bacon
* Fat Free Mozz. Cheese
* melted "butter" (spray will do) or core oil
* Corn meal
* toothpicks

DIRECTIONS

1. Preheat the oven to 350 degrees
2. Lay out the pounded chicken breasts on a clean surface. Place a slice of CB on each piece, then the cheese. Roll the chicken up around the cheese and ham, and secure with toothpicks. Dip each roll in melted "butter" or olive oil, then roll in cornmeal. Place in a shallow baking dish. Salt & pepper could be added to chicken breasts before rolling, and/or seasonings added to the inside, after the cheese....
3. Bake for 40 minutes in the preheated oven, or until chicken is browned and juices run clear.

Aloha Chicken Skillet


2 tsp. canola oil
1 lb. boneless skinless chicken breast, cut into 1” pieces
1 medium red pepper, cut into chunks
1 medium green pepper, cut into chunks
2 – 8 oz cans pineapple chunks in juice
½ c. chicken broth
½ c. fat free Catalina style dressing
1 ½ tsp. garlic powder
1 ½ c. instant brown rice

Heat oil in large nonstick skillet over medium-high heat. Add chicken and brown. Add peppers, pineapple, broth, dressing and garlic powder; mix well and bring to a boil. Stir in rice; cover. Reduce heat to medium-low and simmer 5-10 minutes or until chicken is cooked through. Remove heat and let stand 5 minutes before serving.

General Tso's Chicken

Ingredients

* 3/4 cup chicken broth
* 2 tablespoons cornstarch (not core, but minimal amount used)
* 2 tablespoons Splenda granular, artificial sweetener
* 2 tablespoons soy sauce
* 1 tablespoon white wine vinegar
* 1/2 teaspoon ground ginger
* 2 teaspoons olive oil
* 2 medium scallions, chopped
* 2 teaspoons garlic, minced
* 1/2 teaspoon red pepper flakes
* 1 lb boneless skinless chicken breast
* 2 cups cooked brown rice

Directions

1. Cut chicken into 2 inch pieces.
2. In a small bowl, mix together chicken broth, cornstarch, Splenda, soy sauce, vinegar and ginger. Set aside.
3. Heat oil in skillet or wok over medium-high heat. Add scallions, garlic and pepper. Cook 2 minutes, add chicken and cook until browned, about 5 more minutes.
4. Add sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.
5. Serve chicken and sauce over rice.

Smothered Chicken and Barley

Two thumbs up...very tasty and very easy to make!

1 teaspoon ground cumin
3/4 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon dried mint flakes (I didn’t have so I omitted)
1/8 teaspoon garlic powder
1/8 teaspoon ground red pepper
6 (4-ounce) chicken thighs – skinned (I used breasts)
1/2 teaspoon canola oil
Cooking spray
1 1/2 cups chopped onion
1 cup chopped red bell pepper
1 tablespoon low-sodium soy sauce
3 1/2 cups low-salt chicken broth
1 1/4 cups uncooked pearl barley
1 (14.5-ounce) can diced tomatoes -- drained
6 tablespoons chopped green onions

Combine the first 7 ingredients in a small bowl, and rub chicken with half of spice mixture.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove the chicken from the skillet.

Recoat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce. Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done. Let stand 15 minutes. Sprinkle with green onions.

Balsamic Chicken Thighs

2 lbs skinless chicken thighs
salt and pepper, to taste
1/4 cup chopped shallots
1/4 cup balsamic vinegar
cooking spray
  1. Spray large frying pan, preheat.
  2. Rinse and pat dry thighs.
  3. Season with salt and pepper.
  4. Brown well on all sides.
  5. Cover, reduce heat to medium and cook for approximately 25 minutes,or'til thighs are done depending on size.
  6. Add shallots,cook for 2-3 minutes,until they soften.
  7. Stir in balsamic vinegar, cook for about 1 more minute,turn chicken to coat thoroughly.
  8. Spoon sauce over thighs to serve.
This simple recipe is delicious. Read the reviews at Recipezaar!

Black Bean, Barley and Turkey Chili

2 Tbs. olive oil
1 cup chopped onions
1 Tbs. chili powder
2 cloves garlic, minced
1/2 tsp. ground cumin
1/4 tsp. ground oregano, crumbled
1/4 tsp. salt (optional)
1 pound ground turkey
1 1/2 cups canned vegetable juice ( I used a cup of salsa diluted w/ 1/2 cup water).
1 (14.5 ounce) can diced tomatoes and green chile's ( I used a 19 oz. can with no chile's )
1 cup chicken broth
1/2 cup quick-pearled Quaker barley ( I used pot barley ).
1 (19 ounce) can black beans, undrained

Place oil, onions, green pepper, chili powder, garlic, cumin, oregano and salt in a large (2-3 quart) nonstick saucepan over medium-high heat. Cook, stirring frequently, until tender.
Add turkey and cook, stirring to break up meat till cooked through. Add vegetable juice, tomatoes, chicken broth and barley. Increase heat to bring to a boil. Reduce heat to low, cover and cook, stirring occasionally, till tender. Then add beans, cover and cook 10 minutes.

Core Southwestern Chicken Soup
Makes 10-1 Cup servings

2 cans, or 1 large 32oz carton FF chicken broth
1 16oz can FF refried beans
1 15oz can black beans
2 tsp. LS Taco season (not core, 0 points...20 cals for 2 tsp.)
1-2 cans Rotel diced tomatoes w/ green chiles (I used a 16oz Jar of Chi Chi's Med. Orig. recipe Gold Lid)
1 C Frozen corn
8-10 oz. cooked shredded chicken (2 lrg. skinless/boneless brst.)(I have also substituted lean cooked groud beef)
Fresh Clantro (optional)(make sure you add this, it makes the soup top notch)

2pts per 1 Cup serving if your on Flex...

Add all ingredients together and let simmer for at least an hour...Add Cilantro before serving (optional)...Serving sugestions: Dollup FF sour cream and/or a all Core ingredient guacamole...VERY Tasty!! The sour cream REALLY a yummy addition...

Crockpot (or baked) Chicken Adobo

3/4 cup Soy Sauce (I used light)
1/2 cup white vinegar
1/2 medium onion chopped
8 cloves garlic chopped (I used the already minced in a jar version)
1 3lb chicken (I have used both skinless thighs and skinless breast mixture as well)

In a small bowl combine onion, garlic,soy sauce and white vinegar. Place chicken in crockpot and pour mixture over chicken. Cook on low 6-8 hours. Simple and delicious! (I have also rushed this and cooked it on high for 3-4 hours with good results). Enjoy! Credits to http://www.familycrockpotrecipes.com

Smothered Chicken and Barley
Two thumbs up...very tasty and very easy to make!

1 teaspoon ground cumin
3/4 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cinnamon
1/2 teaspoon dried mint flakes (I didn’t have so I omitted)
1/8 teaspoon garlic powder
1/8 teaspoon ground red pepper
6 (4-ounce) chicken thighs – skinned (I used breasts)
1/2 teaspoon canola oil
Cooking spray
1 1/2 cups chopped onion
1 cup chopped red bell pepper
1 tablespoon low-sodium soy sauce
3 1/2 cups low-salt chicken broth
1 1/4 cups uncooked pearl barley
1 (14.5-ounce) can diced tomatoes -- drained
6 tablespoons chopped green onions

Combine the first 7 ingredients in a small bowl, and rub chicken with half of spice mixture.

Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 1 minute on each side or until chicken is browned. Remove the chicken from the skillet.

Recoat skillet with cooking spray; add chopped onion, bell pepper, and soy sauce. Cook over medium-high heat 3 minutes or until vegetables are lightly browned. Add broth, barley, tomatoes, and remaining spice mixture, and stir well. Add chicken to skillet, nestling into vegetable mixture. Bring to a boil; cover, reduce heat, and simmer 55 minutes or until chicken is done. Let stand 15 minutes. Sprinkle with green onions.

Crock Pot Chicken Creole

6 bone – in chicken breasts, skinned (6 each)
1 cup celery, diced
1 red bell pepper, sliced
1 green bell pepper, sliced
1 onion, sliced
1 can sliced mushrooms
1 can tomatoes
1 tsp. garlic powder
1 Tbsp. Splenda
1 tsp. Cajun seasoning
1/2 tsp. paprika
salt & pepper to taste
Louisiana hot sauce to taste
6 cups Brown rice, cooked (4 each)

Place chicken in bottom of slow cooker/Crock Pot. Combine remaining ingredients (except rice) & add to slow cooker/Crock Pot. Cook on high 4 to 5 hours or on low 7-8 hours. Cook rice according to package direction. Spoon Creole mixture over hot cooked rice.

Serves 6, serving size 1 chicken breast and 1 cup rice

Southwest Chicken Soup

1 can FF Chicken Broth
0.5 - 1 Jar of Newman's Own Hot Salsa (I prefer this brand, you can use whatever.)
Sauteed Onion (I like carmelized sweet onion)
Pepper
Salt
Garlic Powder or roasted garlic
Cumin
Cubed Chicken breast (I usually brown first.)
Cubed Zucchini
Cubed Yellow Squash
1 can pinto beans or some sort of white bean


The original recipe called for corn instead of summer squash which is fine. I try to avoid the starchier vegetables when I can.

This is not very hot. You can spice it up with cayenne pepper sauce. I just prefer to let people do that at the table.

The bean and chicken are proteins which will chase away the hungries. I use 1 cup servings and freeze them. This is great for lunch with a microwave available.

Mexican Chicken and Rice Dinner


16 ounces chicken breast, no skin, no bone, R-T-C
1 cup salsa
2 cups instant brown rice
1 cup corn
1 1/3 cups water

  1. Spray large skillet with cooking spray and heat over medium high heat; add chicken. Cook four minutes on each side or until chicken is cooked through. Remove chicken from the skillet.
  2. Add water and salsa; stir and bring to a boil.

Stir in rice and corn. Top with chicken; cover and cook on low heat for 5 minutes or until rice is tender. Serves 6.

Crockpot Chicken

1 3 pound skinless chicken -- cut up
2 tablespoons olive oil
1 teaspoon salt
1/4 teaspoon black pepper
1 medium onion -- chopped
2 cloves minced garlic
1 can diced tomatoes -- (16 ounce)
2 tablespoons fresh basil -- cut up
1 pound fresh mushrooms
1 green pepper -- cut into strips
2 medium zucchini -- cut into 2 inch chunks

  1. Salt and pepper chicken and brown in olive oil in a skillet. Remove chicken to crockpot.
  2. Saute garlic and onion in same skillet and add tomatoes and basil;
  3. stir occasionally and cook for 5minutes. Add vegetables to crockpot, then pour tomato mixture over.
  4. Cook on low temperature for 4 to 6 hours
Southern Slow Cooker Chicken and Grits
Servings: 4

Like cooking short-cuts? Cut back on prep time and add a spicy, smoked flavor to this recipe by using one (14.5-ounce) can of drained, diced, roasted tomatoes with chiles in place of the fresh tomatoes.

Ingredients
1 3/4 cup fat-free chicken broth
6 Tbsp uncooked corn grits
1 Tbsp olive oil
1 small onion(s), diced
1 medium garlic clove(s), minced
1 cup mushroom(s), sliced
1 small jalapeno pepper(s), seeded and minced (do not touch seeds with bare hands)
1 medium sweet red pepper(s), or yellow pepper, chopped
2 medium tomato(es), cored and chopped
1/4 tsp ground cumin
1/2 tsp table salt
1/4 tsp black pepper
1 pound boneless, skinless chicken thigh(s), cut into 1-inch chunks
Instructions
Place broth in a 3- to 5-quart slow cooker. Slowly add grits, stirring constantly, to avoid lumps; set slow cooker aside.

Heat oil in a large skillet over medium-high heat. Add onion, garlic, mushrooms, jalapeno and red pepper; sauté, stirring frequently, about 5 minutes. Add vegetables to slow cooker. Place tomatoes, cumin, salt and black pepper in slow cooker; stir to mix. Add chicken thighs; cover and cook at medium setting for 5 to 6 hours. Yields about 1 1/2 cups per serving. (Note: This dish will be soupy so serve in bowls.)

Better Buffalo Wings

1 tbsp paprika
2 tbsps hot sauce -- Tabasco, Texas Pete, etc.
1 tsp olive oil
12 ozs chicken breast, no skin, no bone,sliced into strips(about 3 halves)
3/4 c Fat-free ranch dressing

Combine paprika, hot sauce, and olive oil; add chicken and toss well to coat. Marinate chicken in refrigerator, about 1 hour. Heat broiler. Arrange chicken on broiler pan and cook, five minutes or until chicken is cooked through. Serve with dressing for dipping.

Chicken with onions and potatoes
6 servings

2 pounds chicken thighs and legs, skinned (you may try also boneless, skinned chicken thighs)
1 TBS. salt (or less. I used 1 tsp.)
1 TBS. Alspice
1 tsp. cinnamon
3 large sweet onions, sliced (I used 4 onions)
3 large potatoes,peeled and sliced (I used more)
4 TBS. olive oil (2 tsp. per serving)

1. Pre heat oven to 350 degrees.
2. Put chicken pieces in a pan. Spread spices on chicken.
3. Add sliced onions and potatoes and olive oil on top.
4. About every 30 minutes, stir the onions and potatoes.
5. Bake 1 to 1 1/2 hours until golden on top and carmalized
(I baked for 1 1/2 hours)

Serve with salad greens

Chicken, Spinach & Mushroom Crepes

6-8 cornmeal crepes (recipe below)
1 c cooked, shredded chicken breast
1 onion, diced
1/2 bell pepper, diced
1 jalapeno, diced
2 tbsp chopped garlic
1 cup sliced mushroom
10 oz pkg frozen spinach
1/2 c ff milk
2 tsp cornstarch (0 points for recipe)
2 slices jalapeno soy cheese (or use other core cheese)
salt, pepper to taste

Remove spinach from package & set to boil in a pot of water. Boil for 5-6 minutes. Heat a large skillet with Pam or use core allotment of healthy oil. Saute onion, garlic, jalapeno & bell pepper for several minutes. Add mushroom & continue to brown. Combine 2 tsp cornstarch with cold ff milk & set aside. Once onions are clear, add drained spinach & chicken and heat through. Pour in milk mixture & add cheese torn into strips. Add salt & red pepper to taste, stir well & remove from heat.

Divide mixture & spoon into center of crepes & fold sides over. Can serve as is or sprinkle with additional cheese & put under broiler until cheese melts.

Cornmeal Crepes

1 c cornmeal
2 tsp splenda
1/4 tsp salt
1 c ff milk
1/2 c water
2 tsp ff sour cream
2 eggs

Combine cornmeal, splenda & salt in a bowl. Beat together eggs & ff sour cream. Add to water & milk & then pour into cornmeal. Stir well. Heat an 8-in nonstick skillet over medium heat. Spray with Pam. Pour 1/4 c of mixture into pan & gently tilt in all directions so batter thinly covers bottom & very slightly up the sides of the pan. Once the edges start to brown (about 1 minute), lift carefully to see if it's ready to flip. Turn crepe over and cook for roughly 30 seconds until done.

Repeat procedure with the remaining batter, stirring batter each time. Stack them between layers of wax paper or paper towel to prevent sticking. *I rinsed, wiped down & resprayed the pan with Pam between EACH one.

This makes between 11-13 crepes. They can also be made ahead of time & freeze or refrigerate for later use.

Crepes are great alone, or stuffed with just about anything.They also make great breakfast burritos!

Mexican Chicken and Barley Chili

1 cup chopped onion
1 clove garlic, minced
1 tablespoon vegetable oil
3 cups water
1/2 cup medium Barley
1 (16 ounce) can tomatoes
1 (16 ounce) can tomato sauce
1 (14 1/2 ounce) can chicken broth
1 (11 ounce) can whole kernel corn, drained
1 (4 ounce) can chopped green chiles, drained
1 tablespoon chili powder
1/2 teaspoon ground cumin
3 cups chicken, chopped, cooked
1 or 2 cans beans, optional


In 4-quart saucepan or Dutch oven, cook onion and garlic in oil until onion is tender. Add remaining ingredients, except chicken. Use the tomato juice and chop the tomatoes. Bring to a boil. Reduce heat to low; cover. Simmer 40 minutes, stirring occasionally. Add cooked chicken; continue simmering 5 to 10 minutes or until chicken is heated through and barley is tender. Add additional water or chicken broth if chili becomes too thick upon standing.

Chicken Fried Rice
Core Recipe
Servings | 6

Ingredients
2 serving cooking spray (5 one-second sprays per serving)
4 large egg white(s)
1/2 cup scallion(s), chopped, green and white parts
2 medium garlic clove(s), minced
12 oz uncooked boneless, skinless chicken breast(s), diced
1/2 cup carrot(s), diced
2 cup cooked brown rice, regular or instant, kept hot
1/2 cup frozen green peas, thawed
3 Tbsp low-sodium soy sauce

Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes. Remove from pan and set aside.

Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, stirring frequently, about 5 minutes.

Stir in reserved egg whites, cooked brown rice, peas and soy sauce; cook until heated through, about 1 minute. Yields about 1 cup per serving.

Sour Cream Salsa Chicken

Add a big ole’ jar of salsa to crock pot. Add 4-6 boneless, skinless chicken breasts. Add sliced onions and peppers if you like. Sprinkle with taco seasoning. Cook on high for 4 hours or low for 8 hours. Remove chicken (if you can without it falling apart), stir in a few tablespoons of ff sour cream, and add chicken back. Serve over bulgur, brown rice, etc. Or use in a low point tortilla. Lots of options here…I think it would even make a good base for a chicken tortilla soup.


Slowcooker Chicken and Salsa

1 lb boneless, skinless chicken breasts
1 jar hot salsa (or to taste)
1 can black or other beans

Place chicken, salsa and beans in crockpot. Add 1 jar of salsa and 1 can of beans. Cook on low for 8 hours or high for 4 overs.

Serving suggestions: Place over bulgar, brown rice, or ww pasta. Use as a filling for tacos or burritos (count WPA for the shells). Add Water and other veggies and continue cooking to make soup.

Chicken Soup

1 TBSP olive oil
1 small onion
3 celery stalks
3 cloves garlic
6 cups water
1 lb chicken thighs - bones and skin in tact (for now), but remove any fat
3-4 carrots
1 small tunip
1 parnsip
1 large tomato or 1 container of cherry/grape tomatoes
fresh parsley
2-3 potatoes
salt and pepper to taste

Saute onion, celery and garlic in olive oil on medium heat until onions become translucent. Add water, chicken thighs, and salt/pepper to taste. While chicken is cooking, chop all remaining veggies and parsley, except potatoes. As each veggie is finished, add it to the soup. By the time all veggies are cooked, chicken should be cooked. Remove chicken from the broth, and remove skin and leftover fat. Cut chicken off the bone into bite-sized pieces. Put all meat and bones back into broth. Chop potatoes and add to the broth. Continue cooking for about 1 hour or until veggies tender and flavors mixed.

Makes 6-8 servings (1/2 healthy oil each). Freezes very well.

Add bulgar, couscous, barley or other grains if desired at the very end. Or, add ww egg noodles, but omit potatoes. Grains are not recommended if planning to freeze the soup.

Fried Bulgar

This is a very versatile recipe and can be made with random meats and leftover/canned/frozen or fresh veggies. I eat it for lunch or a fast dinner a lot.

1/4 cup bulgar, cooked
1 tsp safflower
1 egg
meat (any kind - I like chicken personally)
minced onion and garlic (I used freeze-dried if I need something fast)
veggies (any kind)
diced pineapple
reduced sodium soy sauce
thai hot sauce (if desired)

Put safflower oil in pan and scramble egg. Break it up into little pieces. If veggies and pineapple are frozen, add them first. When veggies are thawed and starting to get tender, add bulgar. When bulgar begins to get brown, add soy sauce and hot sauce to taste. Eat as stand-alone meal, or as side dish.

Garlic Lime Chicken

1 teaspoon salt
1 teaspoon pepper
1/4 teaspoon cayenne pepper
1/4 teaspoon paprika
1 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon thyme
6 boneless skinless chicken breast
2 tablespoons fat free margarine spread
1 tablespoons olive oil
1/2 cup chicken broth
4 tablespoons lime juice

In a bowl, mix together first 7 ingredients. Evenly sprinkle mixture on both sides of chicken breasts.

In a skillet heat fat free margarine spread and olive oil together over medium high
heat. Saute chicken until golden brown on each side, about 5 minutes on either side. Remove chicken and add lime juice and chicken broth to the pan, whisking up the browned bits off the bottom of the pan. Keep cooking until sauce has reduced slightly. Add chicken back to the pan to thoroughly coat and serve.
.

SERVING SUGGESTIONS: Serve with brown rice, steamed kale and baked
sweet potatoes.

Golden Chicken with Spicy Refried Beans

2 teaspoons ground cumin
2 teaspoons ground coriander
1/4 teaspoon freshly ground pepper
1/4 teaspoon kosher salt
1 pound chicken tenders
3 teaspoons canola oil, divided
1 small onion, chopped
1 jalapeño pepper, chopped
2 15-ounce cans white beans, rinsed
3/4 cup canned diced tomatoes with green chiles or tomato salsa
1/4 cup shredded Monterey Jack or Cheddar cheese (fat-free, count POINTs or omit)

1. Combine cumin, coriander, pepper and salt in a medium bowl. Add chicken and toss to coat.

2. Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Add the chicken and sauté until golden brown and just cooked through, 2 to 4 minutes per side. Transfer to a plate and cover to keep warm.

3. Reduce heat to medium and add the remaining 1 teaspoon oil to the pan. Add onion and jalapeño and cook until beginning to soften, 1 to 2 minutes. Add beans, tomatoes (or salsa) and any accumulated juices from the chicken; cook, stirring often, until heated through, about 3 minutes. Transfer the bean mixture to a medium bowl and mash with a potato masher until creamy but still slightly chunky. Stir in cheese. Serve with the chicken.

Makes 6 servings.
Per serving: 205 calories; 5 g fat (1 g sat, 2 g mono); 37 mg cholesterol; 26 g carbohydrate; 22 g protein; 8 g fiber; 645 mg sodium.

Nutrition bonus: Fiber (31% daily value), Folate (30% dv).

Chicken and Broccoli with Penne

2 lb of boneless skinless chicken breast cut into strips
1 bag of broccoli (cut up broccoli florets that you microwave in bag)
1/3 - 1/2 box whole wheat pasta (depending on how much pasta you want to eat)
Minced garlic - add as much as you like.
A little bit of chicken broth (about 1/4 cup or less)
Olive oil

Cook pasta in a large pot as directed on box. While pasta is cooking, heat olive oil (about 2 tablespoons) and garlic in another skillet for about one minute. Add chicken and cook until browned then combine with cooked broccoli, cook for another couple of minutes. Add a little chicken broth to get the garlic off the bottom of the pan and to give it a nice flavor. I only added about 1/4 cup or less. Drain pasta and add a bit of olive oil (about 2 teaspoons). Add chicken and broccoli to pasta and stir.

I usually top with fat free mozzarella (or use veggie shreds) for a delicious Core dinner. I make this a LOT for lunch and scale down the portions.

Core Stuffing

1 cup barley, cooked
1 coup couscous, cooked
.5 cup mushrooms, sliced
.5 cup onion, sliced
.5 cup celery, sliced
.25 cup carrots, finely minced
1 teaspoon poultry seasoning
.5 teaspoon rubbed sage
salt & pepper

Cook the barley and couscous per package directions but using FF
chicken broth instead of water. Set aside to cool. Spray a hot
nonstick skillet lightly with nonstick spray and add mushrooms. When
mushrooms begin to release water, add all remaining ingredients and
saute just until the onions are translucent and the mushrooms have
started to brown. Pour this into the grain mixture and blend. Let cool
enough to handle and stuff into the bird to bake or roast. -- I baked
mine outside the bird and it was wonderful.

Instead of cooking this with the bird, we put this in the oven at 400
for 30 minutes and it cooked down really nicely.

General Tsao's Chicken
makes 4 servings, 6 points each

Ingredients:

3/4 cup canned chicken broth, reduced-sodium
2 Tbsp cornstarch
2 Tbsp sugar
2 Tbsp low-sodium soy sauce
1 Tbsp white wine vinegar
1/2 tsp ground ginger
2 tsp peanut oil (I use canola)
2 medium scallion(s), chopped
2 medium garlic clove(s), minced
1/2 tsp red pepper flakes, or 1 dried chili pepper, minced
1 pound uncooked boneless, skinless chicken breast(s), cut into 2-inch pieces
2 cup cooked white rice, kept hot (I use bulgar)

Directions:

In a medium bowl, whisk together broth, cornstarch, sugar, soy sauce, vinegar and ginger; set aside.

Heat oil in a wok or large skillet over medium-high heat. Add scallions, garlic and pepper and cook 2 minutes. Add chicken and cook until browned all over, about 5 minutes.

Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.

Serve chicken and sauce over rice. Yields about 1 cup of chicken and sauce and 1/2 cup of rice per serving.

Glazed Chicken or Salmon
Heat up grill pan. Pour in soy sauce (I like low sodium), pour more on chicken or salmon and put in pan. let sit on sauce to cook - you will get a nice glaze on there. Serve over brown rice or even better couscous. To make couscous - put in equal parts water and couscous, nuke for 2 minutes and fluff.

Chicken in Yogurt (Indian name is 'safed maas', literal translation is 'white meat')

Oil (3 tsp)
Bay leaves (3 large)
Cloves (6-8)
Cinnamon stick (1 inch)
Garlic paste (2 T)
Ginger paste (2T)
1.5 lbs chicken (thighs, breasts, whatever you prefer)
2 Cups yogurt.
salt to taste

Heat oil, add spices, fry for a minute, lower heat, add garlic and ginger paste, and allow to cook for 3-4 minutes without browning, add chicken cook for few minutes, add yogurt. Cook until sauce is thickened. *if you use chicken breasts, add yogurt, allow to cook down a bit and then add chicken, otherwise the chicken will be overcookded and dry out before the yogurt thickens.

Chicken kadaii (very simple chicken curry)

3 tsp oil
3 T garlic paste
3 tsp coriander powder
2 tsp chili powder
1.5 lbs chicken
1 large can of diced tomatoes.

Heat oil, add garlic, fry for a minute add spices, throw in chicken and diced tomatoes. Cook until tomatos have cooked down to thick gravy.

Palak Chicken (Chicken cooked with Spinach)

Oil (3 tsp)
Bay leaves (3 large)
Cloves (6-8)
Cinnamon stick (1 inch)
2 tsp cumin seeds
1 tsp cumin powder
Garlic paste (2 T)
Ginger paste (2T)
1.5 lbs chicken (thighs, breasts, whatever you prefer)
3 large tomatoes
1/2 of large onion, chopped
Spinach (2 of those frozen boxes, but you can add as much or little as you like).
Salt to taste

Heat oil, add first 6 ingredients, fry for a minute, add onions, fry for a minute, add garlic and ginger, fry for a minute, add chopped tomatoes, cook for a couple of minutes, add chicken and spinach. Cook until done.

Apple Braised Chicken

2 tsp vegetable oil
1 pound chicken breast, uncooked, boneless, skinless, four 4-oz pieces
2 Tbsp all-purpose flour
1 large onion(s), sliced
2 medium apple(s), firm, cored and sliced
1 cup apple cider
1 cup fat-free chicken broth
1/2 tsp table salt
1/2 tsp ground ginger
2 tsp cornstarch

In a large, heavy-bottomed skillet, warm oil over high heat. Toss chicken with flour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.

Reduce stove temperature to low and add onion to skillet. Sauté, stirring often, until onion is tender and lightly browned.

Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.

In a small bowl, whisk together cornstarch and 2 to 3 tablespoons of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve. Yields 1 chicken breast and about 3/4 cup of apple-onion mixture per serving.
Flavor Booster: Pears and chicken are an appealing combination. Substitute 2 ripe Bartlett or Comice pears, peeled, cored and diced for the apples, 1 cup sparkling pear cider for the apple cider and 1/4 teaspoon ground nutmeg for the ginger.

Bourbon Chicken

4 Servings Core Recipe
2 lbs boneless chicken breasts , cut into bite-size pieces I don't cut into bite size pieces, I use 4-6 boneless skinless chicken breasts
1-2 tablespoon olive oil (I used one tbsp.)
1 garlic clove , crushed
1/4 teaspoon ginger
3/4 teaspoon crushed red pepper flakes
1/4 cup applesauce
1/3 cup Splenda
2 tablespoons ketchup
1 tablespoon cider vinegar
1/2 cup water
1/3 cup soy sauce
Heat oil in a large skillet.

Add chicken pieces and cook until lightly browned. Remove chicken.
Add remaining ingredients, heating over medium Heat until well mixed and dissolved. Add chicken and bring to a hard boil. Reduce heat and simmer for 20 minutes. Serve over hot brown rice and ENJOY.

Fake Rotisserie Chicken

Ingredients

* 3-3 1/2 lbs chicken
* 1 small onion (optional)
* 1 small lemon (optional)
* tarragon or rosemary or your favorite herb
* soy sauce, if desired

Directions
1.Spray large crockpot with non-stick spray.
2.Form six pieces of aluminum foil into balls the size of a golf-ball and place in the pot.
3.Rinse the chicken thoroughly inside and out.
4.Rub your favorite seasonings both inside and out.
5.(I usually include a little soy for color.) Poke holes in the lemon and insert it in the cavity.
6.Insert the onion in the cavity.
7.Place the chicken on top of the foil.
8.Add nothing else.
9.Cover and cook on low for 8 hours.

Crocked Pineapple Chicken

6 whole chicken breast halves without skin -- skinned and split
1 dash pepper
paprika, to taste
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.

CACCIATORE-STYLE DRUMSTICKS - CORE CROCKPOT

2 cups fresh mushrooms -- sliced
1 cup celery -- sliced
1 cup carrots -- chopped
2 medium onions -- cut into wedges
1 medium green bell pepper -- (or red or yellow) cut into strips
12 chicken drumsticks -- skinned
1/2 cup fat-free chicken broth
1/4 teaspoon ground black pepper
1 14 1/2 oz. Can diced tomatoes -- with basil, garlic, and oregano, undrained
1/3 cup tomato paste
2 tablespoons cornstarch -- (0 pts for Core)
Hot cooked brown rice -- or whole wheat pasta (optional)

1. In 5 to 6 quart slow cooker, combine mushrooms, celery, carrots, onions, and sweet bell pepper. Place chicken on top of vegetables. Pour broth over chicken. Sprinkle with black pepper.

2. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2 1/2 to 3 hours.

3. If using low-heat setting, turn to high-heat setting. In medium bowl, combine tomatoes, tomato paste, and cornstarch. Stir into mixture in cooker. Cover and cook about 20 minutes more or until thickened. If desired, serve chicken and vegetable mixture over hot cooked pasta.

Beer can chicken
w/ "fried rice" brown rice, sauted onions and mushrooms, water chestnuts, a little soy sauce and a beaten egg. you can also add bean sprouts. cook the veggies then add cooked brown rice.


SOUTHWESTERN CHICKEN-Slow Cooker


Makes 6 servings

2 cans (15 oz) corn
1 can black beans, rinsed and drained (15 oz)
1 jar of chunky salsa (16 oz)
6 bonelss, skinless chicken breast halves
1 cup FF shredded Cheddar Cheese

Combine corn, beans and 1/2 cup of the salsa in the slow cooker
Top with chicken. Pour remaining salsa over chicken
Cover and cook on low 7-8 hours
Sprinkle with cheese. Cover 5 minutes for cheese to melt

(370 cal, 38 g pro, 43 g carb, 6 gr fat when using low fat cheese), 7 gr fiber)

MAMA'S CHICKEN STEW

1 pound skinless boneless chicken breasts -- cut into
bite-sized pieces
1 pound skinless chicken thighs -- boned, cut into
bite-sized pieces
2 cups water
1 cup frozen onions -- small, whole
1 cup sliced celery -- (1/2-inch)
1 cup thinly sliced carrot
1 teaspoon paprika
1/2 teaspoon salt
1/2 teaspoon sage
1/2 teaspoon dried thyme
1/2 teaspoon black pepper
1 14 .5 oz. can fat-free chicken broth
2 cups halved mushrooms
1 6 oz. can tomato paste
1/4 cup water
3 tablespoons cornstarch -- (Core tweek)
2 cups frozen green peas

Combine first 14 ingredients in a large electric slow cooker. Cover with lid, and cook on high-heat setting for 4 hours or until carrot is tender.Combine water and cornstarch in a small bowl, stirring with a whisk until blended. Add cornstarch mixture and peas to slow cooker; stir well. Cover and cook on high-heat setting an additional 30 minutes.

White Bean Chili

Chili Ingredients:
2 tsp sunflower or canola oil
1 cup chopped mixed bell peppers (green, yellow, orange and/or red)
1 medium onion, chopped
1 teaspoon finely chopped fresh garlic
1 (14 1/2-ounce) cans vegetable broth
3 (15 1/2-ounce) cans cannelini (white kidney beans), rinsed, drained
2 oz canned chopped green chilies
1/2 small (1 1/2 tsp) chopped jalapeño pepper
1 1/2 tsp chili powder
1 teaspoon ground cumin
1/2 teaspoon dried oregano leaves
1/2 teaspoon paprika
1 dash to 1/8 teaspoon ground red pepper
1/2 cup ff Sour Cream
(good with chicken added to it)

Topping Ingredients:
ff Monterey Jack Cheese, shredded, if desired
Chopped fresh cilantro, if desired

Put oil in 5-quart saucepan; add peppers, onions and garlic. Cook over medium heat, stirring occasionally, until softened (5 to 7 minutes). Add all remaining ingredients except sour cream, cheese and cilantro. Continue cooking until mixture comes to a full boil (10 to 12 minutes).
Cover; reduce heat to low. Cook, stirring occasionally, until mixture is slightly thickened (45 to 50 minutes). Remove from heat. Stir in sour cream; sprinkle with cheese and cilantro, if desired.
Makes 6 - 8 servings.

(modified from a recipe on Cooks.com to make it Core)

I found this recipe, it isn't my own and I haven't tried it yet.

Chicken & Rice Casserole


Satisfy hearty appetites with this comforting recipe. Baked to golden brown perfection this rich and flavorful casserole is one of the most popular meals, and is sure to become a family favorite. Prepare in advance and store in the freezer for an easy weeknight dinner.

Preparation Time: 15 mins
Cook Time: 45 mins
Servings: 4

Ingredients

2 cups cooked brown rice
2 (8 ounces) cups FF shredded Monterey Jack cheese (or any flavor)
1 1/2 cups cooked, chopped chicken breast meat
1 (12 fluid ounces) can FF CARNATION Evaporated Milk
1/2 cup finely chopped red onion
2 large eggs lightly beaten
1/4 cup finely chopped cilantro
2 tablespoons FF butter or margarine melted
1 tablespoon diced jalapeños (optional)

Directions:

PREHEAT oven to 350° F. Lightly grease 2-quart casserole dish.

COMBINE rice, cheese, chicken, evaporated milk, onion, eggs, cilantro, butter and jalapeños in prepared dish; stir well.

BAKE for 45 to 50 minutes or until knife inserted in center comes out clean.

FOR FREEZE AHEAD:
PREPARE as above; do not bake. Cover; freeze for up to 2 months. Thaw overnight in refrigerator. Uncover.

PREHEAT oven to 350° F.

BAKE for 60 to 70 minutes or until knife inserted in center comes out clean

Zesty Turkey (or Chicken) & Rice

INGREDIENTS:

1-3/4 cups 94% fat free Chicken Broth
1 tsp. dried basil leaves, crushed
1/4 tsp. garlic powder
1/4 tsp. hot pepper sauce
1 can (about 14 1/2 ounces) stewed tomatoes
3/4 cup uncooked regular long-grain brown rice
1 cup frozen peas
2 cups cubed cooked turkey OR cooked chicken


DIRECTIONS:
MIX broth, basil, garlic powder, hot pepper sauce and tomatoes in
saucepan. Heat to a boil. Stir in rice. Cover and cook over low heat
20 min. STIR in peas and turkey. Cover and cook 5 min. more or until
rice is done. Serves 4.

Crockpot Sour Cream Salsa Chicken

4 skinless boneless chicken breast halves
1 package reduced-sodium taco seasoning mix
1 cup salsa
2 tablespoons cornstarch
1/4 cup fat free sour cream

Spray the crock pot with cooking spray. Add the chicken breasts. Sprinkle with Taco Seasoning.

Top with salsa. Cook on low for 6-8 hours.

When ready to serve, remove the chicken from the pot. Place about 2 tbsp. cornstarch in a small amount of water.

Stir well. Stir the cornstarch mixture into salsa sauce. Stir in 1/4 cup of sour cream.

Crock Pot Chicken Fagiole
serves 6

2 tablespoons olive oil
1/2 cup onion -- chopped
3 cloves garlic -- minced
3 cups fat-free chicken broth
2 15-oz. cans stewed tomatoes
2 15-oz. cans great northern beans
2 cups whole wheat macaroni -- small, uncooked
1 tablespoon parsley -- chopped
1/2 tablespoon basil -- chopped
salt and pepper -- to taste
2 cups boneless skinless cooked chicken breast -- chopped

In a large nonstick skillet, heat oil over medium heat; add onions and saute till tender. Add garlic and cook for another 2 minutes. Add remaining ingredients and combine well. Transfer to crockpot and cook on Low for about 6 hours. Option: Top with shredded fat-free parmesan cheese.

SERVING SUGGESTIONS: A big green salad and a bowl of raw baby carrots with your ! ! favorite dressing as a dipping sauce.

NOTES: I'd recommend not adding the pasta in the beginning. Here's what I'd do... Cook the pasta as directed on the stovetop about 20 minutes before serving. Then stir in to the crock pot, let warm, and serve. Otherwise, the macaroni gets too squishy.

Tuscan Pasta with Chicken - Crockpot

1 pound boneless skinless chicken breasts but into 1" pieces
1 can (15 ounces) red kidney beans, rinsed and drained
1 can tomato sauce (15 ounce)
2 cans Italian-style stewed tomatoes (14 1/2 ounce each)
1 can (4 ounce) sliced mushrooms drained
1 med green bell pepper chopped
1/2 c chopped onion
1/2 c chopped celery
4 cloves garlic minced
1 c water
1 tsp Italian seasoning
6 ounces thin spaghetti, broken in halves

1. Place all in slow cooker except spaghetti. Cover and cook on low 4 hours or until veggies are tender.
2. turn on high, stir in spaghetti;cover. Stir again after 10 min. Cover and cook 45 min or until pasta is tender.

Makes 8 servings

Chicken Fried Rice
Core Recipe
Servings | 6

Ingredients
2 serving cooking spray (5 one-second sprays per serving)
4 large egg white(s)
1/2 cup scallion(s), chopped, green and white parts
2 medium garlic clove(s), minced
12 oz uncooked boneless, skinless chicken breast(s), diced
1/2 cup carrot(s), diced
2 cup cooked brown rice, regular or instant, kept hot
1/2 cup frozen green peas, thawed
3 Tbsp low-sodium soy sauce

Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes. Remove from pan and set aside.

Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, stirring frequently, about 5 minutes.

Stir in reserved egg whites, cooked brown rice, peas and soy sauce; cook until heated through, about 1 minute. Yields about 1 cup per serving.

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**NOTE TO MY FRIENDS**
Come on in for a nice cup of coffee and a chat about my weight loss journey as well as all the healthy recipes I have found, including WW points and/or nutritional information if available. I am eating a vegetarian diet and concentrating on getting healthy and hopefully weight loss will follow. Thank to all my readers for their ongoing support.