Categories
asian chicken recipe

790 – Sherry’s Ultra Fit Sweet-N-Sour Chicken Recipe

Sherry’s Ultra Fit Sweet-N-Sour Chicken Recipe

Ingredients

6 boneless chicken breasts (4 pounds)
1 can pineapple tidbits in its own juice (see note)
1 cup balsamic vinegar
1 tablespoon extra virgin olive oil
3 tablespoons of Southwestern Chipotle Mrs. Dash
½ of a green pepper
½ of a red pepper
1-2 teaspoons of Equal by the spoonful (optional)

Cooking Instructions

With poultry scissors, cut chicken into 1 x 2 inch strips. Add the juice only from the can of pineapple (save the tidbits ), balsamic vinegar, olive oil, and Mrs. Dash to chicken. Mix it up and let it marinate 30 to 40 minutes (or up to an hour ). Make sure you let it marinate because the vinegar and pineapple juice help to tenderize the chicken.

After it has marinated

Heat up a non stick pan. Spray with a little of olive oil/Pam. Place the chicken in the pan and let it brown on both sides 2 minutes to 3 minutes.

After the chicken is browned

Add it all to one big pan and pour in all the juice left over from the marinade. Stir in the pineapple tidbits and peppers. Add the Equal. Cover and simmer till peppers are heated and juice thickens up a little. Serve over rice.

Note: Cut the serving of rice by about a 1/4 cup to make up for the small amount of pineapple tidbits and juice. One can is for the entire 4 pounds of chicken so the sugars are not a problem this time.

Sherry Defendis

Fitness expert and Fitness Hall of Fame recipient John DeFendis is the director of exercise and fitness at Coop’s Health & Fitness in Spartanburg, Anderson and Greenville. His website is www.defendis.com. Email John at DeFendis@aol.com.

Categories
chicken dessert fruit recipe salad

779 – Pesto Chicken Wrap

Classic Pesto

2 tablespoons pine nuts
2 garlic cloves
3 tablespoons olive oil
4 cups basil leaves
1/2 cup grated Parmesan cheese
1/4 teaspoon salt (optional)

1. Place all ingredients in a food processor or blender and blend until smooth.
2. Cover and keep in the refrigerator for 1-2 days or portion into ice cubes trays and freeze. Frozen cubes
of pesto can then be transferred to a freezer bag or container and individual cubes can be thawed in the
refrigerator and used as needed.

Yield: about 1 cup (1 tablespoon per serving )

Nutrition Facts: Calories 43, Total Fat 4.1g (6% DV), Sat. Fat 0.8g (4% DV), Cholest. 2.2mg (1% DV), Sodium 75.1mg (3% DV), Total Carb. 0.6g (0% DV), Fiber 0.2g (1% DV), Sugars 0.1g, Protein 1.5g, Vitamin A (12% DV), Vitamin C (3%DV), Calcium (5% DV), Iron (2% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Pesto Chicken Wrap

1 boneless, skinless chicken breast
1 tablespoon pesto
2 slices (1 oz) mozzarella or provolone cheese
4 slices tomato
1/2 cup baby spinach or mixed greens
1 flour tortilla or sandwich wrap (any flavor)

1. To prepare chicken, grill or sauté until golden brown on both sides and the center reaches 165°F. The last
minute of cooking, brush both sides of chicken with pesto.
2. If serving chicken hot in wrap, slice immediately after cooking. If serving chicken cold in wrap, place chicken
on a plate and loosely cover with aluminum foil or plastic wrap and refrigerate until cold. Slice before
assembling wrap.
3. To assemble wrap, place cheese slices down the center of the wrap. Place sliced chicken (hot or cold) on
top of cheese. Top with tomato slices and spinach or mixed greens. Fold bottom of wrap up about 1/3 and
then fold in both sides. Serve immediately or wrap in plastic wrap and refrigerate until served.

Yield: 1 serving

Nutrition Facts: Calories 483, Total Fat 16.7g (26% DV), Sat. Fat 6.6g (33% DV), Cholest. 92.6mg (31% DV), Sodium 798.3mg (33% DV), Total Carb. 40.8g (14% DV), Fiber 4.6g (18% DV), Sugars 3.0g, Protein 41.9g, Vitamin A (62% DV), Vitamin C (31%DV), Calcium (46% DV), Iron (29% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Garden Pasta Salad

Dressing:
1 ½ cups low fat plain Greek yogurt
½ cup low fat mayonnaise
1 garlic clove, minced
1 ½ teaspoons honey or sugar
1 1/2 tablespoons white wine vinegar
¼ teaspoon pepper
¼ cup chopped chives

Salad:

1 pound whole wheat pasta
¾ pint grape tomatoes, halved
2 yellow bell peppers, seeded and thinly
sliced
2 cups baby spinach
½ pound part-skim mozzarella cheese,
diced
1/3 cup toasted pine nuts

1. To make dressing, whisk yogurt, mayonnaise, garlic, honey, vinegar, pepper and chives in a small bowl.
Cover and chill.
2. Cook pasta according to package label directions. Drain and rinse under cold water to cool.
3. In a large bowl, toss dressing, pasta and remaining ingredients together until well combined. Cover and
refrigerate until served.

Yield: 8 servings

Nutrition Facts: Calories 254, Total Fat 10.5g (16% DV), Sat. Fat 3.6g (18% DV), Cholest. 21.9mg (7% DV), Sodium 339.7mg (14% DV), Total Carb. 26.3g (9% DV), Fiber 4.0g (16% DV), Sugars 5.9g, Protein 16.2g, Vitamin A (29% DV), Vitamin C (157%DV), Calcium (30% DV), Iron (10% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Easy Strawberry Pie

1 pie shell, baked and cooled
1 quart ripe strawberries
1 cup sugar
2 tablespoons cornstarch
1 cup water
1 (3 ounce) package strawberry gelatin

1. Wash strawberries under cool running water. Remove stem and hull. Keep whole, cut in half or slice berries.
Set aside.
2. In a saucepan, combine sugar, cornstarch and water and bring to a boil, stirring until thickened.
3. Stir gelatin into the sugar mixture until it dissolves. Let it cool slightly.
4. Arrange the strawberries in the bottom of the baked pie shell so that they are even.
5. Pour the gelatin mixture evenly over the strawberries.
6. Refrigerate the pie until it is chilled and the filling is firmly set.
7. Slice and garnish with whipped topping if desired.

Yield: 8 servings

Note: different varieties of fruit and/or gelatin can be substituted if desired. For example, substitute
strawberries with peeled and sliced peaches and peach gelatin for an easy peach pie!

Nutrition Facts: Calories 290, Total Fat 8.2g (13% DV), Sat. Fat 2.0g (10% DV), Cholest. 0.0mg (0% DV), Sodium 176.2mg (7% DV), Total Carb. 53.1g (18% DV), Fiber 1.8g (7% DV), Sugars 37.9g, Protein 2.8g, Vitamin A (0% DV), Vitamin C (71%DV), Calcium (2% DV), Iron (6% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Kimberly Baker

Categories
chicken dinner fall recipe

765 – Herbed Crusted Chicken with Rosemary Demi Glaze

Herbed Crusted Chicken with Rosemary Demi Glaze

4 Chicken Breasts
1 Tsp. Basil
1 Tsp. Thyme
1 Tsp. Oregano
2 Cloves Garlic
2 ½ Tbl. Rosemary
Salt & Pepper
2 Cups Chicken Stock
1 ½ Tbl. Tomato Paste
½ Cup Red Wine
3 Tbl. Vegetable Oil
Flour (as needed)

Bring chicken stock to a simmer and add minced garlic, bay leaf, red wine, pepper corns, sprig of thyme. Let this cook for 30 minutes or so, adding water if needed. Clean the chicken breasts and season with salt and pepper. Mince the basil, thyme, oregano and press into the chicken breasts on both sides. In a large sauté pan, add just a little oil and bring to a medium high heat. Dredge the chicken in flour and sauté the chicken for 3-4 minutes on each side. Remove from pan and cover to keep warm. Strain off the chicken stock. Add a little flour to the pan the chicken was cooked in and let cook for a minute or two. Add the chicken stock slowly while whisking into the roux. Add minced rosemary and tomato paste and reduce down to desired thickness.

Sweet Potato & Blue Cheese Gratin

4 sweet potatoes, peeled and sliced
1 red onion, finely sliced
1 bunch green onions, chopped
2c blue cheese, crumbled
8 oz. Heavy cream
Salt & pepper

Spray baking dish with non stick spray. Line the bottom of the dish with thin sliced sweet potatoes. Drizzle some heavy cream over top and season with salt and pepper. Next add 1/4 each of sliced red onion, green onion, and blue cheese. Repeat the process until you have four layers. Bake at 350 degrees for 50-60 minutes or until potatoes are fully cooked. Let stand before serving. (For faster cooking time, lightly blanch the potatoes in salted water for a few minutes)

Alyn Abrams

Categories
chicken dessert fruit pasta recipe spring vegetable

745 – Pasta with Spring Vegetables and Chicken

Pasta with Spring Vegetables and Chicken

1/2 cup frozen green peas, thawed
3/4 cup asparagus, trimmed and cut into 1-inch pieces
8 ounces uncooked pasta (any variety)
2 tablespoons canola or olive oil
3 boneless, skinless chicken breasts, cubed
1/2 cup onion, finely chopped
2-3 cloves garlic minced
1/2 teaspoon salt (optional)
1/2 teaspoon pepper
3/4 cup no salt added vegetable or chicken broth
1/4 cup fresh basil chopped or 1 tablespoon dried
1/2 cup Parmesan cheese grated, divided

Blanch peas and asparagus in boiling water for about 3 minutes. Drain and cool quickly in ice water. Drain; set aside.
Cook pasta in boiling water according to package directions just until tender. Drain; set aside.
Heat oil in a large skillet on medium high heat. Add chicken and saute for 2-3 minutes.
Add onion and garlic to skillet and continue to saute for about 1 minute.
Add carrots, peas and asparagus. Saute with chicken and other vegetables for about 2 minutes.
Add salt, pepper, broth and dried basil (if using dried basil). Cook until chicken is cooked through and vegetables are tender.

Add pasta, fresh basil (if using fresh basil) and 1/4 cup parmesan cheese. Continue to cook until pasta is hot, broth is reduced by half and cheese is melted.
Transfer to serving dish and sprinkle remaining cheese.

Strawberry Chocolate Chip Bundt Cake

1 package white cake mix
2/3 cup vegetable oil
1 small package strawberry gelatin
1/2 cup water
4 eggs
1 cup miniature chocolate chips
1 cup powdered sugar
1/2 teaspoon vanilla
2 tablespoons milk
whipped cream (optional)
fresh sliced strawberries (optional)

Preheat oven to 350 degrees F. Spray a 10-inch tube or bundt pan with cooking spray and lightly coat with flour.
In a large bowl, combine first 5 ingredients and blend on medium speed for about 2 minutes. Add chocolate chips and mix until combined.
Pour batter into prepared pan and bake for 50 to 60 minutes or until a toothpick pushed into the center of the cake comes out clean.
Cool cake in pan for about 20-25 minutes. Gently loosen cake from sides of pan with a rubber spatula and turn out onto a serving plate. Continue to cool completely.

In a small bowl, combine powdered sugar, vanilla and milk until smooth. Drizzle over cake.

Garnish with whipped cream and strawberries if desired.

Strawberry Fruit Punch

1 envelope unsweetened strawberry drink mix
3/4 cup “cup for cup” sugar substitute
3 cups no sugar added pineapple juice
1/2 cup unsweetened orange juice or lemon juice
7 cups water
2 cups fresh strawberries sliced or unsweetened frozen sliced strawberries, thawed

Combine all ingredients in a large punch bowl or pitcher. Cover and chill. Serve over ice.

Kimberly Baker

Categories
chicken pasta recipe vegetable

740 – Chicken Love You Lotta, Broccoli and Noodles

Chicken Love You Lotta

2 boneless skinless chicken breast halves (4 ounces each)
2 tablespoons all-purpose flour
1/4 teaspoon salt
1/8 teaspoon pepper
1 tablespoon canola oil
2 tablespoons white wine or reduced-sodium chicken broth
1 garlic clove, minced
1/3 cup reduced-sodium chicken broth
1 tablespoon lemon juice
1-1/2 teaspoons capers
1-1/2 teaspoons butter
2 thin lemon slices

Flatten chicken to 1/2 in. thickness. In a shallow bowl, combine the flour, salt, and pepper. Add chicken, one piece at a time, and turn to coat. In a small skillet, brown chicken in oil for 2-3 minutes on each side or until no longer pink. Remove and keep warm. Add wine and garlic to the pan; cook and stir for 30 seconds. Add the broth, lemon juice, and capers. Bring to a boil; cook for 1-2 minutes or until slightly thickened. Stir in butter and lemon slices. Return chicken to the pan; heat through.
Discard soaking water once the beans have rehydrated.
Cook beans with remaining ingredients on low setting for 3-4 hours in crockpot.

Broccoli and Noodles Recipe

1 cup uncooked egg noodles
1-1/2 cups fresh broccoli florets
1 small onion, chopped
1 tablespoon butter
1 cup sliced fresh mushrooms
1/4 to 1/2 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon pepper

Cook noodles according to package directions. Meanwhile, in a large skillet, saute broccoli and onion in butter for 2 minutes. Add the mushrooms, salt, garlic powder, and pepper; saute 2-3 minutes longer or until tender.
Drain noodles and add to the skillet; cook and stir until heated through.

Leisa Marie Mounts

Categories
chicken recipe

738 – Ice Box Jambalaya

4 tablespoons of vegetable oil
1/2 cup bacon cooked and crumbled
1/2 cup cooked breakfast sausage sliced or crumbled
1/2 cup cooked chicken meat (pulled or diced)
1/2 cup of kielbasa smoked sausage sliced
1/2 cup of bell peppers diced
1/2 cup of onions
1 cup of simply southern sides okra and tomatoes
2 cups of cooked rice
2 tablespoons of garlic powder
1 tablespoon of black pepper
1 tablespoon of cayenne (optional)
salt (season salt) to taste

In a large skillet or pot heat vegetable oil. Add the bell peppers and onions (cook for 2-3 minutes). Pour in leftover cooked meats (stir often). Add cooked rice (stir often). Pour in Simply Southern Sides okra and tomatoes (stir often). Add garlic powder, black pepper, cayenne pepper. Add salt to taste.

Categories
chicken dessert fall recipe salad

731 – Oven Fried Pecan Chicken Fingers with Honey Mustard Sauce

Oven Fried Pecan Chicken Fingers with Honey Mustard Sauce

1/2 cup bread crumbs
1/4 cup finely chopped pecans
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
1/4 cup flour
1 egg
1 teaspoon spicy brown mustard
12 boneless, skinless chicken tenders
1/4 cup spicy brown mustard
1/4 cup honey

1. Preheat oven to 425°F. Line a baking sheet with aluminum foil and spray with cooking spray.
2. In a small bowl combine breadcrumbs, pecans, salt and pepper.
3. Place flour in a second small bowl.
4. Lightly beat together egg and 1 teaspoon mustard. Place in a small bowl.
5. Coat each chicken tender in flour, dip in egg mixture until coated and then dredge in pecan mixture.
6. Arrange chicken on baking sheet. Bake until golden brown for 18-20 minutes or until chicken is cooked to an internal temperature of 165°F.
7. To make the honey mustard dipping sauce, combine 1/4 cup mustard with 1/4 cup honey until smooth.
Yield: 4 servings

Nutrition Facts: Calories 402, Total Fat 18.0g (28% DV), Sat. Fat 3.3g (17% DV), Cholest. 52.5mg (17% DV), Sodium 1006.9mg (42% DV), Total Carb. 41.8g (14% DV), Fiber 2.1g (8% DV), Sugars 18.4g, Protein 15.4g, Vitamin A (0% DV), Vitamin C (1%DV), Calcium (4% DV), Iron (11% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Sweet Potato Fries

3 medium sweet potatoes, peeled
1 tablespoon canola oil
1 teaspoon pumpkin pie spice
2 tablespoons brown sugar
1/4-1/2 teaspoon cayenne pepper
1/2 teaspoon salt (optional)

1. Preheat oven to 400°F. Line a baking sheet with foil and spray with cooking spray.
2. Cut each sweet potato into 8 wedges.
3. Place sweet potato wedges and remaining ingredients into a large bowl; toss to coat.
4. Spread sweet potato wedges onto foil-lined baking sheet in a single layer. Bake for about 30-35 minutes or until golden brown and tender.
Yield: 4 servings

Nutrition Facts: Calories 133, Total Fat 3.6g (6% DV), Sat. Fat 0.3g (1% DV), Cholest. 0.0mg (0% DV), Sodium 345.8mg (14% DV), Total Carb. 24.4g (8% DV), Fiber 3.0g (12% DV), Sugars 8.5g, Protein 1.6g, Vitamin A (278% DV), Vitamin C (4%DV), Calcium (4% DV), Iron (4% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Cranberry Apple Spinach Salad with Maple-Dijon Dressing

1/4 cup maple syrup
3 tablespoons minced onion
2 tablespoons cider vinegar
1 tablespoon canola oil
1 tablespoon spicy brown mustard
1/4 teaspoon salt (optional)
1/4 teaspoon pepper
1/2 cup thinly sliced onion
1/2 cup chopped apple
1/2 cup dried cranberries
1/2 cup toasted chopped pecans
1 (10 ounce) package fresh spinach

1. In a large bowl, whisk together the first 7 ingredients until combined. Add remaining ingredients and toss well to coat.
Yield: 8 servings

Nutrition Facts: Calories 131, Total Fat 6.8g (10% DV), Sat. Fat 0.6g (3% DV), Cholest. 0.0mg (0% DV), Sodium 131.5mg (5% DV), Total Carb. 17.2g (6% DV), Fiber 2.3g (9% DV), Sugars 12.3g, Protein 1.6g, Vitamin A (46% DV), Vitamin C (19%DV), Calcium (5% DV), Iron (8% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Pumpkin Pie Bites

2 packages frozen phyllo dough tartlet shells
1 small package sugar free instant vanilla pudding
1 cup skim milk
½ cup canned pumpkin
1 teaspoon pumpkin pie spice (1/2 tsp. cinnamon, ¼ tsp. nutmeg and ¼ tsp. ginger)
1/3 cup fat free whipped topping

1. In a medium sized bowl, whisk together pudding and skim milk until thick.
2. Whisk pumpkin and spices into pudding until completely combined and smooth.
3. Spoon pumpkin mixture into tartlet shells until almost full. Refrigerate until ready to serve.
4. Garnish the top of each tartlet with whipped topping.
Yield: 10 Servings (3 tartlets per serving)

Nutrition Facts: Calories 99, Total Fat 2.0g (3% DV), Sat. Fat 0.4g (2% DV), Cholest. 0.5mg (0% DV), Sodium 175.9mg (7% DV), Total Carb. 18.7g (6% DV), Fiber 0.4g (2% DV), Sugars 9.3g, Protein 2.0g, Vitamin A (39% DV), Vitamin C (1%DV), Calcium (3% DV), Iron (1% DV). Percent Daily Values (DV) are based on a 2,000 calorie diet.

Kimberly Baker

Categories
chicken fruit recipe

711 – Ranch Hand Chicken

Ranch Hand Chicken
serves 4

Chicken Tenders (4/plate)
2 Eggs, beaten well
½ c. flour
2 tsp oil
½ c. cornmeal
2 Tbsp each: garlic powder and Parmesan cheese
¼ cup fresh parsley minced (2 tbsp dried)

Heat oil in nonstick pan on medium heat. Mix flour and parsley. Dredge tenders in flour mix, beaten eggs, and back in flour mix. Pan Fry in oil until brown and golden on both sides, or about 5 minutes.
While chicken cooks, prepare salad on plates: organic mixed greens and fresh vegetables of your choice. I used green peppers, cherry tomatoes, carrots and cucumbers.
Keep an eye on the chicken while you mix up the

Homemade Ranch Dressing
[makes about 2 cups and keeps 2 weeks in fridge.]

1 cup mayo
2 cloves garlic, fresh, minced
¼ tsp salt and pepper
1 tsp onion powder
Splash of lemon juice
½ cup milk or buttermilk

Chop garlic, mix mayo, salt, pepper, onion powder well in a bowl. Add splash of lemon juice and mix well. While stirring mix in ½ cup milk. If still too thick, add more milk one splash at a time til right consistency for your tastes.

Pears

While chicken finishes, wash pears, cut in 1/2 , core, cut in wedges, serve around plate with chicken in the middle.
Add some crusty bread and you are looking at one good meal! Y’all Come See Us!

From the Loafin’ Around Kitchen
Leisa Marie Mounts, Chef

Categories
chicken pasta recipe southern vegetable

703 – Collards and Red Onions

Collards and Red Onions

2 (1-pound size) bag NATURES GREENS
1/8 cup olive oil
Bagged Collards
¼ cup apple cider vinegar
2 cups water
1 ¼ tablespoons light brown sugar
2 (14-ounce size) cans chicken broth
1 teaspoon salt
1 (8-ounce size) container VERSATILE VEGGIES®
½ teaspoon crushed red pepper
Diced Red Onions

Cook collards in water and chicken broth until desired tenderness. When prepared to desired tenderness, drain well.
In a skillet, sauté red onion in olive oil until tender. Stir in apple cider vinegar, light brown sugar, salt, and crushed red pepper. Stir in the cooked collards. Heat and serve. Yield: 8 servings.

Stir Fried Greens with Chicken and Pecans

1 (1-pound size) bag NATURES GREENS
4 chicken thighs, boned
Bagged Mustard or Turnips
3 tablespoons Extra Virgin Olive Oil
1 cup water
3 tablespoons hot sauce
1 (14 1/2-ounce size) can low-sodium chicken broth
¾ cup chopped, toasted pecans

Place greens, water and chicken broth in a large pot. Bring greens to a full rolling boil and boil for a minimum of 15 minutes or until desired tenderness; drain. Cut chicken into small pieces. Heat oil in a large skillet and add chicken
Stir fry over medium heat until almost done. Add greens and hot sauce to chicken. Toss until greens are heated
through and coated with chicken juices. Just before serving, sprinkle toasted pecans over chicken and greens.
Yield: 4 servings.

Grits with Pico de Gallo

1 (7-ounce size) container VERSATILE VEGGIES®
1 (8-ounce size) pkg. sharp Cheddar
Pico De Gallo
Cheese, cubed
1 ½ cups grits
Salt and pepper to taste
1 (1-pound size) container bulk hot sausage

Drain Pico well and set aside. While Pico is draining, cook grits according to package directions. Brown sausage
and drain well. While sausage is browning, melt Cheddar cheese in microwave oven. Combine drained Pico with
grits, sausage, and melted Cheddar. Stir in salt and pepper. Spoon mixture in a greased 9-inch x 13-inch dish. Bake
in a 350 degree oven for 45 minutes. Wait 10 minutes before serving. Yield: 12 15 servings.

Easy Tomato Pie

1 (5-ounce size) container VERSATILE VEGGIES®
2 (9-inch size) deep dish pie shells
Diced Green Onion
3 eggs
½ (8-ounce size) container VERSATILE VEGGIES®
1 cup half and half
Diced Yellow Onion
1 ½ teaspoons salt
2 tablespoons butter
1 teaspoon dried basil
2 (8-ounce size) containers VERSATILE VEGGIES®
½ teaspoon white pepper
Diced Tomatoes

Sauté green and yellow onions in a large skillet until tender. Add tomatoes and cook over low heat until softened,
stirring occasionally. Remove from heat and cool. Line the unbaked pastry shells with a double thickness of
aluminum foil. Bake at 450° for 5 minutes. Remove foil and bake an additional 5 minutes; remove from oven. Reduce heat to 350°. Mix eggs with half and half, salt, basil, and white pepper. Stir in tomato mixture. Pour into pastry shells and bake for 45-50 minutes or until knife inserted in the center comes out clean. Let stand for 5 minutes before cutting. Yield: 12 – 16 servings.

Smothered Chicken with Pico

½ cup round buttery cracker crumbs
2 (7-ounce size) containers
4 tablespoons shredded Parmesan cheese
VERSATILE VEGGIES® Pico De Gallo
½ teaspoon dried oregano
1 cup shredded Mozzarella cheese
2 eggs
1 pound small to medium size boneless, skinless chicken breasts

Mix cracker crumbs with Parmesan cheese and oregano. Lightly beat eggs. Dip chicken in eggs and then roll in
cheese mixture until evenly coated. Set aside. Once all chicken pieces have been coated, spray a large skillet with cooking spray. Heat to medium and cook at least 5 minutes on each side until chicken is cooked through. Spoon
Pico over chicken and top with the Mozzarella cheese. Cover skillet with lid and reduce heat to low. Simmer for
at least 3 minutes until Pico is hot and cheese is melted. Yield 4 servings.

Pasta and Tomato Medley

8-ounces uncooked angel hair pasta
1 1/3 tablespoons dried basil
2 (8-ounce size) containers VERSATILE VEGGIES®
3 cloves garlic, minced
Diced Tomatoes
1 teaspoon salt
½ (5-ounce size) container VERSTILE VEGGIES®
½ teaspoon pepper
Diced Green Onions
3 tablespoons butter
¾ cup grated Parmesan cheese

Cook pasta according to package directions. While pasta is cooking, combine tomatoes, green onions,
Parmesan cheese, basil, garlic, salt, and pepper. Drain pasta and toss with butter. Add pasta to tomato mixture; toss
to coat. Yield: 6 servings.

Donna Bundrick Griffin
Coordinator, Marketing and Promotions
Walter P. Rawl and Sons Inc.

Categories
chicken fruit

678 – Bruschetta Chicken with Rice

Bruschetta Chicken with Rice

1/4 cup fat free Italian dressing
4 small boneless, skinless chicken breasts
2 large red peppers, chopped
2 cloves garlic, minced
2 cans (14 1/2oz) diced tomatoes
1/2 cup water
2 cups instant brown rice, uncooked
3/4 cup part-skim Mozzarella cheese, shredded
1 large tomato
3 T fresh basil, chopped

1. Heat dressing in a large skillet on medium heat. Add chicken, peppers and garlic. Cook 10 minutes or until cooked to 165°F turning after 5 minutes. Remove chicken from skillet and keep warm.
2. Add canned tomatoes and water to skillet. Stir in rice; bring to a boil. Reduce heat to low; simmer, uncovered, 10 minutes.
3. In a small bowl, combine cheese, chopped tomatoes and basil; set aside.
4. Return chicken to skillet; sprinkle with cheese mixture. Cover. Cook 5 minutes or until chicken is heated through and cheese is melted.
Yield: 4 Servings

Nutrition Facts: Calories 484, Fat 8.8g, Saturated Fat 3.3g, Cholesterol 110mg, Sodium 479mg, Total Carb. 53g, Fiber 7g, Protein 47g.

Spinach, Mozzarella and Fruit Salad

1/4 cup orange juice
1/4 cup olive oil
1/4 tsp. pepper
5 cups baby spinach leaves
1 cup cantaloupe cut in small chunks
1 cup sliced strawberries
1/2 cup red onion, thinly sliced
1/2 cup part-skim Mozzarella cheese, diced
1. In a small bowl, blend orange juice, olive oil and pepper with a whisk until combined or use a blender or food processor.
2. Gently toss dressing with remaining ingredients in a large bowl until coated.
Yield: 6 servings

Nutrition Facts: Calories 146, Fat 10g, Saturated Fat 2.2g, Cholesterol 6mg, Sodium 174mg, Total Carb. 8.6g, Fiber 2g, Protein 5g.

Peach Melba Parfait

2 cups low fat vanilla yogurt
2 cups fresh or canned (in water or juice) peaches, sliced
1/4 cup sugar-free raspberry jam
1. Place 1/4 cup yogurt in each serving dish, top with 1/4 cup sliced peaches.
2. Repeat step 1 with the remaining yogurt and peaches.
3. Top each parfait with 1 T raspberry jam

Yield: 4 servings

Nutrition Facts: Calories 182, Fat 1.6g, Saturated Fat 0g, Cholesterol 6mg, Sodium 90mg, Total Carb. 39g, Fiber 1.4g, Protein 6g.

Kimberly Baker