Vegetarian Sweet Potato and Couscous

1 medium sweet potato, sliced thin
1 can diced tomatoes
1 onion, diced
1 T Olive Oil
1 Can Vegetable Broth
1 Can Garbanzo Beans
1 Box Toasted Pinenut Couscous
Optional: 1 T Moroccan Rub
Optional: Chopped Fresh Cilantro

Saute sweet potatoes and onions with olive oil on medium heat until the potatoes start to be tender.
Add canned tomatoes, broth, and the seasoning packet to skillet. Let simmer for 5 or 10 minutes, covered.
Stir in couscous and remove from heat. Let sit 8 to 10 minutes and serve. Top with fresh cilantro and serve. Serves 4 people at 290 calories per serving.

Chicken Marengo

Comfort food that is good year round.

Serves: 6 person(s)

Preparation Time: 10 mins

Cooking Time: 25 mins

Extra Time: 10 mins

(for pre-cooking noodles)

Yield: 6 x 2 cup servings

1 vegetable cooking spray

2 cup frozen, chopped onions

1 tsp minced garlic

1 Tbsp flour

1 lb boneless, skinless chicken tenders, cut into 1-inch pieces

1 can (15 oz) light red kidney beans, or 1½ cups cooked dry-packaged light red kidney beans, double rinsed, drained

1 can (14½ oz) diced no salt added tomatoes, undrained

1 1/4 cup fat-free reduced-sodium chicken broth

2 Tbsp no salt added tomato paste

1 can (4 oz) mushrooms, drained

2 stripes orange rind (3 x 1-inch)

3/4 tsp dried thyme leaves

1/2 tsp dried tarragon leaves

1 dash of salt (optional) *

1 pinch of black pepper

4 cup cooked noodles, warm

Spray large saucepan with cooking spray; heat over medium heat until hot. Sauté onion and garlic 5 minutes; stir in flour and cook 1 minute. Add chicken and cook until browned, about 5 minutes.

Add beans, tomatoes, broth, tomato paste, mushrooms, orange rind, thyme, and tarragon; heat to boiling. Reduce heat and simmer, covered, until onions are tender and chicken is cooked, 10 to 15 minutes. Season with salt and pepper.

Serve over noodles. Makes 6 entrée servings or 12 1-cup servings.

Crunchy Honey-Vanilla Granola

4 cups old fashioned rolled oats
1 cup wheat bran
1 cup unsweetened shredded coconut
1 cup chopped walnuts
1/2 cup firmly packed light brown sugar
1 tablespoon ground cinnamon
1/2 cup honey
1/2 cup canola oil
2 tablespoons 2% milk
1 teaspoon vanilla extract

1. Preheat oven to 325*F.  Lightly oil a large rimmed baking sheet
2. Combine oats, wheat bran, coconut, walnuts, brown sugar, cinnamon in a large bowl, and stir well.
3. Stir honey, oil, milk and vanilla in small saucepan over low heat until mixture fizzes around the edges. Pour over oat mixture and stir well.
4. Spread onto prepared baking sheet. Bake about 25min until lightly browned, stirring often. Place baking sheet on a wire rack and cool undisturbed until room temperature. Break up and store in large container at room temperature upto a month.

Makes about 8 cups.

1/2 cup serving
270 Calories  *  15g fat  * 0mg cholesterol  *  5g protein  *  33g Carbs  * 4g Fiber  * 150mg sodium

HEALTHIER SUBSTITUTIONS

When you're looking to limit sodium, calories, fat, saturated fat, and/or cholesterol in your diet, try these simple substitutions.

WHEN RECIPE  CALLS FOR	TRY THIS INSTEAD	BEST FOR
• 1 whole egg	• 1/4 cup Egg Beaters®	• Baking, Omelets
• 1 teaspoon butter	• PAM® Cooking Spray	• Sautéing
• 1 teaspoon butter	• 1 teaspoon oil	• Baking
• 1 teaspoon butter	• 1 teaspoon Parmesan cheese	• Pasta Dishes
• 1 cup broth	• 1 cup 99% Fat Free &  Reduced Sodium broth	• Soups, Sauces
• 1 teaspoon soy sauce	• 1 teaspoon La Choy®  Lite Soy Sauce	• Asian-Style Recipes
• 1/2 teaspoon salt	• 1 teaspoon balsamic vinegar	• Tomato-Based Recipes
• 1 ounce ground beef	• 1 ounce 93% lean ground turkey  or meatless crumbles	• Meat Sauces
• 1 ounce ground beef	• 1 ounce 90% lean ground beef	• Meatloaves, Tacos
• 1 ounce cheddar cheese	• 1 ounce feta cheese	• Salads

Or, try these easy ways to add nutrients such as fiber or whole grain.

WHEN RECIPE  CALLS FOR	TRY THIS INSTEAD	BEST FOR
• 1 cup regular pasta	• 1 cup whole-grain pasta	• Any Pasta Recipes
• 1 cup cooked white rice	• 1 cup cooked brown rice	• Any Rice Recipes
• 1 ounce meat	• 1/4 cup canned beans	• Soups, Stews
• 1 cup iceberg lettuce	• 1 cup dark leaf lettuce	• Salads, Sandwiches

 HTTP://WWW.READYSETEAT.COM

Creamy Chicken Enchiladas

1 1/2 cups cooked chicken breast, shredded into bite-sized pieces

fresh parsley, cilantro

2 green onions, thinly sliced

1 8-oz carton of light sour cream

1/4 cup plain, nonfat yogurt ( I suggest Fage Greek Yogurt 0%)

2 tbs all purpose flour

1/4 tsp ground cumin

1/4 tsp salt

1/2 cup 1% Milk

1 jalapeno pepper, seeded and minced

6 flour tortillas (6-8 inches in diameter) ( I use Laabuela Flour Tortillas)

1/3 cup shredded cheddar cheese (2%)

Serves 6 (Serving Size 1 Enchilada)

Calories 235

Fat 8

Carbs 23

Protein 17

Sodium 363

In a large bowl, combine cooked chicken and green onions. Mix well and set aside.

Make the sauce: In a medium sized bowl, combine sour cream, yogurt, flour, cumin and salt. Add milk and jalapeño pepper and mix well.

Pour half the sauce into the chicken mixture and mix well. Divide the filling among

the tortillas. Fold opposite ends of a tortilla up about 1 inch over filling then fold the left aright sides over the folded end, overlapping.

Place filled tortillas, seam sides down on an ungreased rectangular baking dish.

Spoon remaining sauce over the tortillas and bake, uncovered, in a 350 degree oven for about 20 minutes or until heated through.

Sprinkle with cheddar cheese and let stand for 5 minutes.

Top with salsa and chopped green onions as desired and serve.

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CRUNCHY GREEN PEA SALAD

10 oz. fresh or frozen peas 1 c. sliced celery 1 c. chopped fresh cauliflower 1/4 c. diced green onion 2 tbsp. sliced pimento 1 c. roasted cashew or macadamia nuts 1/4 c. crisp cooked crumbled bacon 1/2 c. sour cream 1/2 tsp. dijon mustard 1 sm. clove garlic, minced 1 c. prepared Hidden Valley ranch original recipe Rinse peas in hot water; drain. Combine vegetables, nuts, bacon and sour cream together in a large salad bowl. Mix prepared dressing, mustard and garlic together. Pour this over the salad, toss gently and chill several hours before serving.

Chicken Tortilla Casserole

Ingredients 

1 can (10.75 oz) 98% fat-free, 45% less-sodium, condensed cream of chicken soup 

1 can (4.5 oz) chopped green chiles 

1 container (8 oz) fat-free sour cream 

1/2 cup fat-free (skim) milk 

2 1/2 cups shredded cooked chicken breast 

8 yellow corn tortillas (6 or 7 inch), torn into bite-size pieces 

1 medium green bell pepper, chopped (1 cup) 

1 large tomato, chopped (1 cup) 

1 1/2 cups shredded sharp Cheddar cheese or Mexican cheese blend (6 oz) 

Directions 

1. Heat oven to 350 degrees F. Spray 13x9-inch (3-quart) glass baking dish with cooking spray. In large bowl, mix soup, chiles, sour cream and milk until blended. Stir in chicken, tortillas and bell pepper. Stir in tomato and 1 cup of the cheese. Spoon and spread mixture in baking dish.2. Cover with foil. Bake 40 minutes. Uncover; sprinkle with remaining 1/2 cup cheese. Bake uncovered 5 to 10 minutes longer or until cheese is melted and mixture is bubbly. Let stand 5 minutes. 

Heat oven to 375 degrees F. 

Calories 270 (Calories from Fat 100); Total Fat 11g (Saturated Fat 5g, Trans Fat 0g); Cholesterol 60mg; Sodium 610mg; Total Carbohydrate 22g (Dietary Fiber 2g, Sugars 4g); Protein 22g. Daily Values: Vitamin A 15%; Vitamin C 15%; Calcium 20%; Iron 8%. Exchanges: 1 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 2 1/2 Very Lean Meat. Carbohydrate Choices: 1 1/2.