Orzo with Chicken and Asiago
1 cup water
1 can (16 oz.) fat-free, less-sodium chicken broth
12 oz. skinned, boned chicken breast, cut into bite-sized pieces
1-1/4 cups uncooked orzo (rice-shaped pasta)
1 cup frozen green peas, thawed
1/2 cup (2 oz.) grated Asiago cheese, divided
1/4 tsp. salt
1/4 tsp. dried rosemary, basil, or oregano
1/8 tsp. black pepper
Combine water and broth in a Dutch oven; bring to a boil. Add chicken and pasta; bring to a boil. Reduce heat; simmer 12 minutes, stirring occasionally. Remove from heat; stir in peas, 1/4 cup cheese, salt, herbs, and pepper. Top each serving with 1 Tbsp. cheese. This dish takes approximately 5 minutes to prepare and 25 minutes to cook.
Makes 4 servings (serving size: 1-1/4 cups). Nutritional values per serving: 384 calories, 45.7g carbohydrate, 64mg cholesterol, 5.9g fat, 656mg sodium, 34.3g protein, 179mg calcium, 3.3mg iron and 2.9g fiber.
Better Buffalo Wings
1 Tbsp. paprika
2 Tbsp. hot sauce
1 tsp. olive oil
3 (4oz) skinless, boneless chicken breasts, sliced into strips
3/4 cup fat-free blue cheese 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.
Makes 6 servings. Nutritional information: 120 calories, 2g fat, 13g carbohydrate, 14g protein, 500mg sodium, and 1g fiber.
TURKEY ENCHILADA PIE
No need for fast food when dinner is as easy as pie. Kids of all ages will go crazy for this Mexican specialty.
1 serving cooking spray
3/4 pound uncooked ground turkey breast
1 medium onion, chopped
1 t. chili powder
3 T. all-purpose flour
1 c. fat-free skim milk
4 oz. canned jalapeno peppers, drained and chopped
1/2 t. ground cumin
2 average burrito-size wheat flour tortillas
3 c. tomatoes, chopped
1/2 c. low-fat shredded cheddar cheese
1/8 c. low-fat shredded cheddar cheese, (1/8 c. = 2 T. this is for topping)
Preheat oven to 350°F. Coat a large skillet with cooking spray. Heat skillet over medium heat. Place turkey, onion and chili powder in skillet and cook until turkey is browned, stirring occasionally to crumble meat, about 8 minutes. Remove turkey mixture from skillet and set aside.
Place skillet over medium-high heat and add flour. Gradually add milk, stirring with a whisk until blended. Bring to a boil, reduce heat to medium and simmer until thickened, about 2 minutes. Remove skillet from heat; stir in turkey mixture, jalapenos and cumin. Wrap tortillas in damp paper towels and microwave on HIGH until softened, about 15 seconds.
Place 1 tortilla in bottom of a 9-inch pie plate. Spread 1/3 of turkey mixture over tortilla. Spoon 1 cup of tomato on top and sprinkle with 1/4 cup of cheese. Repeat layers with remaining ingredients ending up with 2 tablespoons of cheese. Cover pie plate with aluminum foil and cook until cheese melts, about 15 minutes. Let stand, covered, 2 minutes before cutting into 6 wedges.
Makes 6 Servings: 4 Points per Serving