Country Chicken casserole

I skip the fried onions - use fat free soup & lower fat american cheese. This is really tasty.

Ingredients

3 cups shredded hash brown potatoes
1 (6 ounce) can French-fried onions, divided
6 slices processed American cheese
4 skinless, boneless chicken breast halves - cut into bite size pieces
1 (10.75 ounce) can condensed cream of chicken soup
3/4 cup milk
1 (15 ounce) can corn

Directions
1 Preheat oven to 375 degrees F
2 Stir hash browns and 1/2 of the onions together in a 9x13 inch baking dish, then lay cheese slices on top and layer chicken over cheese. In a small bowl, mix soup and milk together and pour mixture over chicken.
3 Bake in preheated oven for 30 to 35 minutes, or until chicken is cooked through and juices run clear. Pour corn onto chicken and stir to combine all ingredients, then bake for an additional 20 minutes.
4 Sprinkle remaining onions over all and bake for another 5 minutes, or until onions are golden brown. Let sit 5 minutes before serving.

Here is the nutritional info.. but this is as per the recipe.. not as I make it.

Nutrition at a glance
Servings Per Recipe: 6 amount
per serving Calories 549 Protein 30g Total Fat 32.6g Sodium 1307mg Cholesterol 79mg Carbohydrates 43.9g Fiber 2.6g

great idea dana!!

this is one i found online, and i love it!

Honey Chicken

1/4 cup honey
2 Tbsp. Balsamic or wine vinegar
1 1/2 cups dried bread crumbs
6 each boneless skinless chicken breast halves

Combine honey and vinegar. Dip chicken in honey mixture then roll in bread crumbs to coat. Place on a baking sheet which has been sprayed well with nonstick cooking spray. Bake at 375°F for 30 minutes, or until cooked through.

Nutrition Information per Serving:
calories 280
total fat 3
sat fat 1
protein 31
fiber 1
sodium 310
carbs 32
ww points 6

As Holly has pointed out before I cook often by throwing stuff in a pan! Works out pretyy well 99% of the time

This is my latest:

Kikoman Low Sodium Soy Sauce
Hormel Teriyaki Chicken pre-marinated cut into little chuncks (180 cal per breast)

Choose any of the following:
Bok Choy
Green Peppers
Green Beans
Shredded Carrots
Mushrooms
Cabbage
Whatever you like

Put a small amount (about an inch of soy sauce) in a pan and sear the meat when its about 1/2 cooked add vegg and cover for about 5-7 minutes. Foods on

Miss Chris

All right, yall are so good to post such good meals, so I hate to be the one to do it, but here is a WONDERFUL dessert (and it's really pretty too, I'm planning on making it in a heart shaped pan for Valentines Day)! Per serving: Calories: 193, Total Fat: 3 g, Cholesterol: trace, Sodium: 140 mg. This makes 16 servings.

Brownie Cake Delight:

1 package reduced-fat fudge brownie mix (I use no-pudge fudge)
1/3 cup strawberry all-fruit spread
2 cups reduced-fat nondairy whipped topping
1/4 teaspoon almond extract
2 cups strawberries, stems removed and cut into halves
1/4 cup chocolate sauce

1. Prepare brownies according to package directions, substituting a 11x7 inch baking pan. Cool completely in pan
2. Wish fruit spread in a small bowl until smooth.
3. Combine whipped topping and almond extract in medium bowl.
4. Cut brownie crosswise in half. Place half of brownie, flat-side down on serving dish. Spread with fruit spread and 1 cup whipped topping. Place second half of brownie, flat-side down, over bottom layer. Spread iwth remaining whipped topping. Arrange strawberries on whipped topping. Drizzle chocolate sauce onto cake before serving.

Here's my favorite recipe. It's vegetarian (I work in a kosher office so everything I bring to work must be vegetarian) but don't let that stop you. It's soooo easy to make. Some of my friends like to put it in warm tortillas but I like it straight up. It's high in protein and I make it super spicy.

2 cups vegetable crumbles (this is called TVP texture vegetable protein and you can find it with the vegetarian stuff in the freezer section. My favorite is Morningstar Crumbles).
2 1/3 teaspoons olive oil
1/2 cup chick peas
1 1/2 cups salsa (I use hot chunky style)
1/2 cup black beans
Chopped Onion to taste
Chopped Green Pepper to taste
A sprinkling of low-fat cheese
Spices (I use whatever is in the cabinet, usually: hot chili powder, red pepper flakes, cumin, garlic, and some more hot sauce).

Heat oil in wok or deep frying pan. Pour frozen crumbles into the pan and stirfry over medium heat until soft. Add spices. Add drained chick peas and black beans. Add salsa. Cook over low heat until flavors are blended. Sprinkle with cheese.

I'm not much of a cook, but I tried this recipe tonight from the recipe section of 3FC and it was awesome. I used fat-free sour cream instead of regular sourcream and I skipped on the salt.

Salsa Chicken
Serves: 6

6 skinlesschicken breast halves
2 cups sour cream
2 cups salsa
1 teaspoon pepper
1 teaspoon salt
1 teaspoon chili powder
Preheat oven to 350.

Slightly pound chicken to approximately 1/2 inch breasts. Sprinkle with salt and pepper to taste. Sprinkle with chilli powder.

In a lightly greased 9"x13" pan, place layer of chicken breasts across the bottom.

Cover with sour cream, spreading to edges of pan. Cover with salsa. Bake 45 miuntes, or until chicken is done.


Nutrition Information per Serving:

calories 320
total fat 18
sat fat 10
protein 31
fiber 2
sodium 852
carbs 9
ww points 7

http://www.topsecretrecipes.com/recipes/blacksal.htm

This is a yummy salad.

I love top secret recipes!!!! I own all of his books!!!! Also, check out the recipes on this site. I love the variety and the fact that it has a difficutly level on the bottom of the page:

http://www.foodtv.com

Richard Simmons' Spicy Veggie Gumbo

1 large onion
2 small carrots
3 stalks of celery

Cut these into bite-size pieces, put in a large soup pot along with:

1 can (14.5 oz) fat free chicken broth
2 Tbsp minced garlic

Cover & simmer until vegetables are softened (about 10 minutes). Chop:

1/2 small cabbage
2 yellow zucchini
2 green zucchini
1 cup each broccoli & cauliflower

into bite size pieces & add to soup pot. Stir in:

2 cans (14.5 oz each) fat free chicken broth
1 can (8 oz) plain tomato sauce
1 Tbsp Italian seasoning
1 Tbsp dried rosemary
1 Tbsp creole seasoning

Mix well & bring to a boil. Reduce heat, cover, and simmer about 45 minutes. Season with black pepper before serving.

Makes 6 two-cup servings @ 96 calories each

* * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * * *

Instead of buying 3 cans of chicken broth, I buy a box & a can. Much cheaper.

I am from the south and that is not gumbo, no matter what Richard Simmons says. Sounds like a nice vegetable soup ;-)

Chris<--------makes some of the best gumbo around

On that note I gave my secret gumbo recipe to my BIL Dale and his new wife Jennie when they got married. THEY WERE DISAPPOINTED, they wanted my Bacon gravy recipe. So I showed them how to cook it cause there is no recipe LOL!
Miss Chris

Yea, y'know the lack of okra, shrimp & rice made me question the name, but it tastes really great.

Bacon gravy sounds awesome--bet it tastes delectable over waffles.

Creamy strawberry muffins - Yummy!!!

1/4 cup FF cream cheese
2T strawberry jam
1 1/2 cup flour
1T baking powder
1/4 t salt
1/2 t cinnamon
2 c Kellogs Special K Red Berries Cereal
1/2 c sugar
1 c of FF plain yogurt (could use flavoured)
2 egg whites
2 T veggie oil
1/4 c sliced almonds (optional)

combine cream cheese and strawberry jam and set aside.

stir together flour, baking powder, and cinnamon. set aside.

in large mixing bowl, combine cereal, sugar, yogurt, egg whites, and oil. beat well, or until thoroughly combined. add flour mixture, stirring only until combined.

pour into muffin tins and with a spoon make a indention in the center of the batter. place slightly rounded teaspoon of cream cheese mixture into each indention.

sprinkle with almonds

bake at 400 degrees for about 20 min or until golden brown. makes 12

ww - 2 points

My Dinner Tonight

2 spinach herb tortillas (96% fat free)
1 boneless/skinless chicken breast, cooked however you want
2/3 c brown rice, cooked
salsa

I cooked the chicken breast for about 4 minutes in the microwave, then I cut it into chunks. Then I warmed the tortillas in the microwave for about 30 seconds. I put half the chicken w/half the rice on each tortilla, and put salsa over that & then rolled it up.

I have no idea how many points/calories this is, but it's really good.