Grandma's Chicken Vegetable Soup

Adapted from Produce for Better Health Foundation and the U.S. Potato Board

14&1/2 oz. can reduced-sodium chicken broth

1/2c. water

1 lb. (3 med.) potatoes, cut into 1/2-inch cubes

1 med. carrot, cut into 1/4-inch slices

1 lb. boned and skinned chicken breasts, cut into 1-inch chunks

1 med. zucchini, cut into 1/4-inch slices

3 green onions, sliced

2t. basil

1/8t. salt

1/8t. black pepper

In 3-qt. saucepan over medium heat, combine broth and water.  Cover and bring to boil.  Add potatoes and carrots; cover and cook 5 min.  Add chicken, zucchini, onions, and basil; bring to boil, reduce heat, cover and cook until chicken is opaque throughout, about 7-10 min.  Season with salt and pepper.  Serves 4.

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Pineapple Orange Chicken

20 oz. can pineapple chunks, drained, juice reserved
2c. Minute brown rice, uncooked
1 lb. boneless, skinless chicken breasts, cut into 1/2-inch pieces
2T. flour
1T. cooking oil
1c. red bell pepper, chopped (optional)
1c. sugar snap peas
1/4c. reduced sodium soy sauce
2/3c. preservative free sweet and sour sauce
1 lg. orange, zested and juiced    OR    1/2c. fresh orange juice
1/2t. crushed red chilies (optional)
1/4c. toasted chopped cashews (optional)
sliced green onions (optional)

Measure reserved pineapple juice and add enough water to make 1&3/4c. liquid.  Prepare rice according to package directions using juice-water mixture.  Coat chicken pieces with flour.  Heat oil in a large skillet or wok over medium-high heat and cook chicken until edges are golden brown, about 5-7 min.  Add pineapple, bell pepper, and snap peas.  Cook until slightly softened, about 3 min.  Add sweet and sour sauce, soy sauce, orange juice, and red chilies, if desired, to pan.  Stir and cook an additional 3 min. or until sauce begins to boil.  Stir in orange zest.  Serve over rice topped with cashews and green onion, if desired.  Makes 4 servings.

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Broccoli and Wild Rice

From:  Pictsweet frozen vegetables

1 pkg. Pictsweet chopped broccoli

2c. uncooked wild rice

3c. water

1t. butter

2T. onion mushroom soup mix (dry)

Place frozen broccoli in saucepan and cover with enough water to cover broccoli.  Place on stove top and bring to a boil.  Boil for 3 min.  Drain.  In saucepan, combine rice, 3c. water, butter, and soup mix.  Bring mixture to a boil.  Reduce heat, cover and simmer 15 min.  Add cooked broccoli and mix well.

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Tea Scones (baked)

From:  Epicurious website

2c. flour

1/4c. sugar

1T. baking powder

1/4t. salt

6T. (3/4 stick) butter, cut into pieces

1 egg

7T. cold milk

Combine flour, sugar, baking powder, and salt in large bowl.  Add butter and rub with fingertips until mixture resembles coarse meal.  Beat egg and milk in a small bowl.  Pour egg mixture over dry ingredients, tossing with fork until moist and adding another 1T. milk if dry.  Gather dough into ball.  Turn out on lightly floured surface.  Shape dough into 8-in. round about 3/4-in. thick.   Transfer round to lightly floured baking sheet.  Using a sharp knife, cut round into 8 equal wedges--don't separate wedges.  Bake at 400℉ about 20 min. or until toothpick inserted into the center comes out clean and top is golden brown.  Recut scones.  Serve warm or at room temperature--great served with jelly or fruit.

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Herbed Chicken & Tomatoes

From:  McCormick Gourmet Collection

8 oz. pasta, such as spaghetti or linguine

1&1/2t. basil leaves

1&1/2t. garlic powder

1t. crushed rosemary

3T. flour, divided (you'll use 1T. at a time)

1&1/2 lbs. thinly sliced boneless skinless chicken breast halves

2-3T. vegetable oil, divided (you'll use 1T. at a time)

1 sm. onion, finely chopped

1 can (14&1/2 oz.) petite diced tomatoes, drained

1&1/2c. unsalted chicken stock (broth)

2T. fat free half-and-half

Cook pasta as directed on package.  Drain well.  Meanwhile, mix seasonings in shallow dish.  Reserve (set aside) 2t. of the seasoning mixture.  Stir 2T. of the flour into remaining seasoning mixture in dish.  Coat chicken in seasoned flour.  Discard any remaining seasoned flour.  Heat 1T. of the oil in large nonstick skillet on medium heat.  Add chicken in batches; cook 2 min. per side or until golden brown and cooked through.  Add additional 1T. oil as needed.  Remove chicken from skillet; keep warm.  Heat remaining 1T. oil in skillet.  Add onion; cook and stir 3 min. or until softened.  Stir in remaining 1T. flour.  Add tomatoes, stock, and reserved seasoning mixture; bring to boil, stirring occasionally.  Reduce heat to medium-low; simmer 5 min.  Stir in half-and-half.  Return chicken to skillet; cook until heated through.  Season to taste, as desired.  Serve with pasta.

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Quick-Fix Spinach Lasagna

From:  this healthy webpage

16 oz. low-fat cottage cheese

1 bag fresh spinach

1 egg

1t. crushed red pepper

black pepper to taste

olive oil cooking spray

8 oz. whole wheat lasagna noodles, uncooked

1c. marinara sauce

1/2c. shredded mozzarella cheese

In a bowl, mix cottage cheese, spinach, egg, and red and black pepper.  Spritz a baking dish with cooking spray.  Spread out half the lasagna noodles on the bottom of the baking dish. Cover with the cheese/spinach filling; top with remaining noodles.  Pour marinara sauce over the noodles; sprinkle with mozzarella cheese.  Bake at 350℉ for 45-50 min. Serves 4.

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Taco-Topped Pizza

From:  Hungry Girl to the Max! The Ultimate Guilt-Free Cookbook

1 stick light string cheese

3T. canned crushed tomatoes

2 dashes cayenne pepper

1/4t. chili powder

1/4c. frozen ground-beef-style soy crumbles (like Boca or MorningStar Farms)

1/8t. onion powder

1/8t. garlic powder

1/4t. cumin

1 high-fiber pita

2T. shredded, reduced-fat, Mexican-blend cheese

1T. fat-free sour cream (optional)

1t. lime juice (optional)

2T. diced tomato

2t. diced red onion

1T. chopped cilantro (optional)

Break string cheese into thirds, and place in a blender or food processor.  Blend at high speed until shredded (or pull into shreds and roughly chop).  In a small bowl, mix crushed tomatoes with cayenne pepper and 1/8t. chili powder.  In a microwave-safe bowl, combine soy crumbles with onion powder and garlic powder.  Add 1/8t. cumin and remaining 1/8t. chili powder.  Microwave for 30 seconds, or until crumbles are hot.  Mix well.  Lay the pita on a baking sheet sprayed with nonstick cooking spray, and spread with seasoned, crushed tomatoes, leaving a 1/2-inch border.  Sprinkle with shredded string cheese, top with seasoned soy crumbles and sprinkle with shredded, mexican-blend cheese.  Bake at 375℉ until hot and lightly browned, 10-12 min.  Meanwhile, in a small bowl, mix sour cream with lime juice and remaining 1/8t. cumin.  Top pizza with diced tomato, onion, sour cream mixture and cilantro.

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