20-Minute Garlic Rosemary Chicken

Servings: 4  Preparation time: 20 minutes

1/4 cups grated Parmesan cheese
2 cups instant brown rice, uncooked
1/3 cup water
1 can (10-1/2 oz.) reduced sodium chicken broth
1 Tbsp. vegetable oil
4 small boneless chicken breast halves (about 1lb.)
3/4 tsp. garlic powder, divided
3/4 tsp. dried rosemary leaves, crushed, divided

Heat oil in large nonstick skillet on medium-high heat. Add chicken; sprinkle with 1/4 tsp. each of the garlic powder and rosemary. Cover. Cook 4 minutes on each side or until chicken is cooked through. Remove chicken from skillet.

Add broth and water to skillet; stir. Bring to boil.

Stir in rice and remaining garlic powder and rosemary. Top with chicken; cover. Cook on low heat 5 minutes. Remove from heat. Let stand 5 minutes. Sprinkle with cheese

Percent calories from:
Carbohydrate 40%, Protein 35%, Fat 25%

 Nutrition Information Per Serving: 370 calories, 10g total fat, 3g saturated fat, 75mg cholesterol, 350mg sodium, 35g carbohydrate, 2g dietary fiber, 0g sugars, 32g protein, 0%DV vitamin A, 0%DV vitamin C, 15%DV calcium, 10%DV iron

Bistro Chicken Pasta Salad

Servings: 4 Preparation time: 25 minutes

2 cups cooked penne pasta
1 cup quartered cherry tomatoes
1 pkg. (4 oz.) crumbled feta cheese
1/2 cup prepared fat free Italian salad dressing
1/3 cup lightly packed fresh basil leaves, cut into strips
1/4 cup chopped red onion
1/4 cup chopped sun-dried tomatoes (not oil packed)
2 boneless skinless chicken breast halves, grilled or boiled, cut into 1/4-inch slices

Toss all ingredients except chicken in large bowl. Top with chicken.

Serve warm or cover and refrigerate several hours or until chilled.

Percent calories from:
Carbohydrate 41%, Protein 32%, Fat 27%

Nutrition Information Per Serving: 290 calories, 9g total fat, 4.5g saturated fat, 55mg cholesterol, 660mg sodium, 31g carbohydrate, 4g dietary fiber, 7g sugars, 24g protein, 15%DV vitamin A, 20%DV vitamin C, 10%DV calcium, 10%DV iron.

Green Bean and Mozzarella Cheese Salad

Servings: 10   Prep time: 15 min. + refrigeration

1/3 cup chopped fresh basil
3 cups trimmed fresh green beans, cooked, drained
1 cup shredded reduced fat mozzarella cheese
3/4 cup fat free Italian dressing
4 plum tomatoes, chopped

Place beans, tomatoes, cheese and basil in large bowl

Add dressing; toss to coat. Cover. Refrigerate at least 1 hour. Mix lightly just before serving

Percent calories from:
Carbohydrate 43%, Protein 28%, Fat 29%

Nutrition Information Per Serving: 60 calories, 2g total fat, 1g saturated fat, 5mg cholesterol, 340mg sodium, 7g carbohydrate, 2g dietary fiber, 3g sugars, 4g protein, 15%DV vitamin A, 15%DV vitamin C, 25%DV calcium, 4%DV iron.

Sub Sandwich

Servings: 8 Preparation time: 15 minutes

1 Tbsp. light mayonnaise
1 Tbsp. reduced calorie Italian dressing
1 loaf (about 1 pound) French bread, split
5 lettuce leaves
4 slices (1 oz. each) provolone cheese
1 pkg. (12 oz.) sliced turkey
1/4 cup hot yellow pepper rings (optional)
1 dill pickle, thinly sliced
4 slices (1 oz. each) fat free ham

Mix mayonnaise and Italian dressing; spread on cut side of top half of bread.

Layer lettuce and cheese evenly on bottom half of bread; top with turkey, ham, pepper rings and pickles. Cover with top half of bread.  

Cut crosswise into 8 pieces to serve.

Percent calories from:
Carbohydrate 43%, Protein 27%, Fat 30%

Nutrition Information Per Serving: 300 calories, 10g total fat, 3.5g saturated fat, 35mg cholesterol, 1260mg sodium, 32g carbohydrate, 2g dietary fiber, less than 1g sugars, 20g protein, 6%DV vitamin A, 2%DV vitamin C, 20%DV calcium, 15%DV iron.

Mushroom Chicken Quiche

Servings: 6  Prep time: 55 Minutes

1 cup slice fresh mushrooms
2-1/2 cups cooked instant brown rice
5 egg whites, divided
1/2 tsp. dried rosemary leaves, divided
1/2 lb. (8 oz.) reduced fat pasteurized prepared cheese, cut up
1/4 cup fat free milk
1 cup chopped cooked chicken
1/8 tsp. pepper

Mix rice, 2 of the egg whites and 1/4 tsp. of the rosemary. Press mixture onto bottom and up side of lightly greased 10-inch quiche dish or pie plate to form crust. Bake at 350°F for 10 minutes.

Mix prepared cheese product and milk in medium saucepan; cook on low heat until prepared cheese product is melted, stirring frequently. Add remaining 3 egg whites, chicken, mushrooms and pepper; mix until well blended. Pour into crust.

Bake at 350°F for 35 to 40 minutes or until filling is set

Percent calories from:
Carbohydrate 42%, Protein 30% , Fat 28%   

Nutrition Information Per Serving: 260 calories, 8g total fat, 3.5g saturated fat, 35mg cholesterol, 640mg sodium, 27g carbohydrate, 1g dietary fiber, 4g sugars, 19g protein, 15%DV vitamin A, 0%DV vitamin C, 25%DV calcium, 6%DV iron

Bacon Burrito

Servings: 2 Prep time: 15 minutes

2 slices turkey bacon
2 flour tortillas (7 inch)
1/4 red or green bell pepper, chopped
1 Tbsp. chopped onion
3/4 cup choleterol-free egg product
3 Tbsp. shredded reduced fat Cheddar cheese
Salt and black pepper (optional)

Cook turkey bacon in small nonstick skillet on medium heat 5 minutes or lightly browned. Place 1 turkey bacon slice on each tortilla.

Add bell pepper and onion to hot skillet; cook and stir 2 minutes. Add egg product; cook and stir 1 to 2 minutes or until set.

Divide egg mixture between tortillas; sprinkle with cheese. Season to taste with salt and black pepper. Fold in half.

Percent calories from:
Carbohydrate 40%, Protein 27%, Fat 33%     

Nutrition Information Per Serving (1 burrito): 300 calories, 11g total fat, 3.5g saturated fat, 20mg cholesterol, 660mg sodium, 30g carbohydrate, 2g dietary fiber, 2g sugars, 20g protein, 60%DV vitamin A, 50%DV vitamin C, 20%DV calcium, 20%DV iron.

Chunky Chicken Vegetable Soup

Servings: 5 Prep time: 30 Minutes

1/2 lb. boneless skinless chicken breasts, cut into 1/2-inch cubes
1-1/2 cups water
1 envelope Italian salad dressing mix
2 Tbsp. chopped fresh parsley
1 Tbsp. vegetable oil
1/4 cup grated Parmesan cheese
1 can (14-1/2 oz.) reduced sodium chicken broth
1/2 cup instant white rice, uncooked
2 cups assorted cut-up vegetables (carrots, broccoli flowerets, chopped red pepper)

Cook and stir chicken in hot oil in large saucepan until browned.

Add broth, water, vegetables and salad dressing mix. Bring to boil. Reduce heat to low; cover. Simmer 5 minutes.

Stir in rice and parsley; cover. Remove from heat. Let stand 5 minutes. Stir. Serve topped with Parmesan cheese.

Percent calories from:
Carbohydrate 41%, Protein 31%, Fat 28%   

Nutrition Information Per Serving (1 cup): 200 calories, 6g total fat, 2g saturated fat, 35mg cholesterol, 700mg sodium, 21g carbohydrate, 2g dietary fiber, 4g sugars, 16g protein, 100%DV vitamin A, 20%DV vitamin C, 10%DV calcium, 8%DV iron.

Cottage Cheese Sub Sandwich

Servings: 2 Prep time: 5 minutes

2 Tbsp. Italian dressing
8 slices tomato
8 slices cucumber
8 slices green pepper
1/2 cup shredded lettuce
1 submarine roll (6 inches), split lengthwise
1 cup 2% lowfat cottage cheese

Mix cottage cheese and dressing.

Cover bottom half of roll with cucumber, green pepper, tomato, lettuce and sprouts; top with cottage cheese mixture and top half of roll.

Cover bottom half of roll with cucumber, green pepper, tomato, lettuce and sprouts; top with cottage cheese mixture and top half of roll.

Cut sandwich crosswise in half to serve

Percent calories from:
Carbohydrate 40%, Protein 27%, Fat 33%   

Nutrition Information Per Serving (1/2 sandwich): 250 calories, 9g total fat, 2.5g saturated fat, 15mg cholesterol, 790mg sodium, 25g carbohydrate, 2g dietary fiber, 8g sugars, 17g protein, 20%DV vitamin A, 80%DV vitamin C, 10%DV calcium, 10%DV iron.