Zephyr--chicken recipies

[Guest guest]

Here are some that I found.

CHICKEN AND SPINACH PASTA WITH SUNDRIED TOMATOES

Courtesy of: Cooking Light

Servings: 4 (1 1/2 cups)

Points per Serving: 5

Ingredients:

1/4 cup oil-packed sun-dried tomato halves

2 1/2 cups hot cooked farfalle (about 2 cups uncooked bow tie pasta)

1 cup cubed roasted skinless boneless chicken breast

1/2 cup fat-free caesar dressing

1/4 cup grated fresh parmesan cheese

1 10-oz. package frozen leaf spinach, thawed, drained, and squeezed

dry

Drain tomatoes in a colander over a bowl, reserving 1 tbsp. oil.

Combine tomatoes, oil, pasta and remaining ingredients in a large

bowl, tossing well. Microwave at high for 2 minutes or until warm.

Note: One 10 oz. bag of fresh spinach may be substituted for frozen

spinach, if desired.

Nutrition:

Calories: 240 Fat: 4.2 g Carb: 34.4 g Fiber: 3.9 g Sodium: 660 mg

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TANGY CHICKEN SALAD

Serves: 4

Points Per Serving: 5

Published: Cooking Light 09/01/98

INGREDIENTS

1/4 cup white wine vinegar

2 tablespoons water

1 tablespoon extra-virgin olive oil

1/8 teaspoon salt

1/4 teaspoon cracked black pepper

8 cups torn romaine lettuce

12 ounces ready-to-eat roasted skinned, boned chicken breasts,

shredded (such as Tyson)

2 cups diced tomato

1/4 cup finely chopped smoked ham (about 1-1/2 ounces)

1 (8-3/4-ounce) can no-salt-added whole-kernel corn, drained

1/4 cup (1 ounce) crumbled blue cheese

Red onion slices (optional)

INSTRUCTIONS

Prep Time: 25 minutes

Combine first 5 ingredients in a small bowl; stir well with a whisk.

Arrange lettuce and next 4 ingredients (lettuce through corn) evenly

among 4 serving plates. Drizzle each with 2 tablespoons dressing;

sprinkle each with 1 tablespoon cheese. Garnish with red onion

slices, if desired.

YIELD: 4 servings

NUTRITIONAL INFO

calories: 246 carbohydrates: 15 g cholesterol: 65 mg fat: 9 g

sodium: 769 mg protein: 26.4 g calcium: 84 mg iron: 2.7 mg

fiber: 3.3 g

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Chicken Salad 1pt

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

8 ounces chicken tenderloin -- shredded

1/4 cup non-fat plain yogurt

2 tablespoons non-fat plain yogurt

2 tablespoons balsamic vinegar

1 tablespoon lite mayonaise

1 tablespoon mustard

1 tablespoon green onion -- chopped

1 carrot -- chopped

Grill chicken on GF grill or microwave for couple of minutes until

done. Shred.

In a medium size bowl combine all the ingredients.

Yield:

2 cups total or 4- 1/2 cup servings

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SMOTHERED CHICKEN WITH PIEROGIES

1 dozen Mrs. T's frozen Potato and Cheddar Cheese pierogies

1 can (10 3/4 oz) low-fat cream of chicken soup

1 can (4 oz) sliced mushrooms, drained

1 cup frozen peas

2 cups cubed or shredded cooked chicken

Preheat oven to 350. Spray a 2-quart casserole with cooking spray.

Thaw pierogies in boiling water for 5 minutes, drain, and place in

casserole dish.

In a large saucepan, combine soup, mushrooms, peas and chicken. Cook,

stirring, about 5 minutes or until heated through. Pour over

pierogies. Bake 15 minutes.

4 servings, 7 POINTS each

A pierogie is like a Polish ravioli, a dough pillow filled with

flavored mashed potatoes. Look for them in the frozen foods section

of your store. There are several kinds you can try, but READ THE BOX.

Not all pierogies have the same points. Feel free to use other kinds

in this recipe, but make certain to re-calculate your points based on

the kind of pierogies you use. The traditional way to serve pierogies

is to fry them in a little butter and serve with pan-fried onions.

Enjoy!

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Chicken-Spinach Enchilada Casserole

Servings: 8

Points Per Serving: 7

1 (8-ounce) package mushrooms, sliced

4 (4-ounce) skinned boned chicken breast halves

1 1/2 cups (6 ounces) shredded reduced-fat sharp cheddar cheese

1 cup low-fat sour cream

1/4 tsp. salt

1/4 tsp. black pepper

1 (10 3/4-ounce) can condensed reduced-fat reduced-sodium cream of

mushroom soup, undiluted

8 (8-inch) flour tortillas

1 (10-ounce) package frozen chopped spinach, thawed, drained, and

squeezed dry

Preheat oven to 350*F.

Place a large nonstick skillet coated with cooking spray over medium-

high heat until hot. Add mushrooms; sauté 4 minutes. Remove from

skillet; set aside. Recoat skillet with cooking spray; place over

medium-high heat until hot. Add chicken; cook 4 minutes on each side

or until done. Remove chicken from skillet; cool slightly. Cut

chicken into 1-inch cubes.

Combine chicken, 3/4 cup cheese, sour cream, salt, pepper, and one-

half can of mushroom soup in a bowl. Warm tortillas according to

package directions.

Spoon about 1/3 cup chicken mixture down center of each tortilla;

roll up. Place filled tortillas in 13 × 9-inch baking dish coated

with cooking spray; top with remaining soup, spreading evenly. Layer

mushrooms and spinach over tortillas; sprinkle with 3/4 cup cheese.

Cover and bake at 350* for 30 minutes. Uncover and bake an additional

5 minutes or until thoroughly heated.

Nutrition:

Calories: 340 Fat: 10g Fiber: 3g Sodium: 837mg

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Awesome Chicken Stroganoff

2 4oz chicken breasts cut into pieces (6pts)

1/4 cup chopped onions (0 pts)

1 can 98% RF Cream of Mushroom Soup (5 pts)

1 package Lipton's Onion Soup Mix (3pts)

1/2 cup FF Chicken Broth (0 pts)

1/2 cup FF sour cream (2 pts)

Saute chicken breast pieces and onion in Pam until cooked. Add

Lipton's mix and chicken broth. Simmer about 15 minutes. Add cream of

mushroom soup and simmer additional 10 minutes. Just before serving,

add sour cream. 4 servings at 4 points each!! I served this over one

cup of egg noodles for a very filling 8 point meal.

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Easy Chicken Pot Pie

Servings 4

POINTS per serving 5

8 oz cooked, skinless chicken breast(s)

1 cup(s) Bisquick reduced-fat baking mix

1/2 cup(s) fat-free (skim) milk

1/4 cup(s) Egg Beaters

1 can of s Healthy Request 98% fat free Cream of Chicken Soup

1 16oz bag of Birdseye frozen Farm Fresh Mixtures vegetables

(defrosted)

Heat oven to 400 degrees. In a 9 " pie plate or 2qt casserole dish mix

soup, vegetables and chicken. In medium bowl combine milk, egg and

baking mix. Pour over chicken mixture. Bake uncovered 30 minutes or

until golden brown.

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Chicken a la King

Makes 4 servings: 6 points per serving

Croutons:

4 ounces firm, crustless white bread, cut into 4 equal slices*

2 tablespoons skim milk

1 tablespoon + 1 teaspoon unsalted butter, melted**

Chicken:

2 teaspoons stick margarine

1 1/4 cups thinly sliced mushrooms

1/2 cup minced red bell pepper

1/4 cup minced onion

1/2 cup low-sodium chicken broth

1/2 cup evaporated skimmed milk

1 tablespoon all-purpose flour

8 ounces skinless cooked chicken breasts, diced (1/2 " dice)

1 tablespoon (1/2 fluid ounce) dry sherry

1/2 teaspoon salt

1/4 teaspoon black pepper

Preheat oven to 350°F. Spray large baking sheet with nonstick cooking

spray. To prepare croutons, place bread slices on prepared baking

sheet. In small bowl, combine milk and butter; brush bread evenly

with mixture. Bake 10-15 minutes, until crisp and golden brown.

Remove from oven; set aside. To prepare chicken, in medium saucepan,

heat margarine; add mushrooms, red pepper and onion. Cook over medium

heat 3-4 minutes, until onion is lightly browned. In small bowl, with

wire whisk, combine broth, milk and flour,

blending until flour is dissolved. Strain and add to mushroom

mixture; cook, stirring constantly, until thickened. Reduce heat to

low; simmer 10 minutes, stirring frequently.

Add chicken, sherry, salt and black pepper to mushroom mixture; stir

to combine. Serve

with reserved croutons.

PER SERVING: 279 Calories; 24 g Protein; 9 g Fat; 23 g Carbohydrate;

150 mg Calcium; 540 mg Sodium; 60 mg Cholesterol; 1 g Dietary Fiber

* You may use 4 slices of bread, toasted and remove the crust if you

don't want to go to all that trouble making the croutons.

** Stick margarine may be substituted for the butter.

Recipe from Weight Watchers Slim Ways with Chicken

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Barley-Chicken Casserole

Barley-Chicken

Casserole

Makes 6 Servings: 5 points per serving

2 teaspoons vegetable oil

1 cup chopped onions

4 1/2 ounces uncooked pearl barley

2 teaspoons chicken bouillon granules*

2 teaspoons low-sodium chicken bouillon granules*

13 ounces cubed cooked chicken breast

2 cups sliced mushrooms

2 ounces slivered almonds

Preheat oven to 350oF. In large ovenproof Dutch oven, heat oil; add

onions and barley. Cook over medium heat, stirring frequently, 1-2

minutes, until onion is browned. Add bouillon granules, low-sodium

bouillon granules and 3 cups water to Dutch oven; stir

to combine. Bake 45 minutes; remove from oven. Add chicken, mushrooms

and half of the almonds to chicken mixture; stir to combine. Bake 30

minutes. To serve, sprinkl remaining

almonds over chicken mixture.

*I just use the low-sodium granules for all the boullion

EACH SERVING PROVIDES: 1 Fat, 1 Vegetable, 2 1/2 Proteins, 1 Bread, 5

Optional Calories

PER SERVING: 272 Calories, 25 g Protein, 9 g Fat, 23 g Carbohydrate,

424 mg Sodium, 52 mg Cholesterol, 4 g Dietary Fiber

Recipe from The Weight Watchers Complete Cookbook & Program Basics

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Hope these help! Let me know if you need more.

Maureen