January 2008 Meals in Minutes

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One Dish Recipes

Prep: 25 min.
Cook: 8 to 9 hrs. (low) or 4 to 4-1/2 hrs. (high) Slow Cooker: 5 to 6 qt.

Ingredients

2 cups sliced fresh mushrooms

1 14-1/2-ounce can diced tomatoes with Italien Seasonings (or any canned tomato product)

1 medium red sweet pepper, cut into bite-size strips

1 medium onion, thinly sliced

1/4 cup dry red wine, or canned beef or chicken broth

2 tablespoons quick-cooking tapioca

2 tablespoons balsamic vinegar (or cidar vinegar)

3 cloves garlic, minced (Optional)

2 to 2-1/2 pounds meaty chicken pieces (breasts, thighs, and/or drumsticks), skin removed

1/4 teaspoon salt

1/4 teaspoon paprika

1/4 teaspoon ground black pepper

For Meal: Hot cooked pasta for four servings (any product)

Directions
1. Combine mushrooms, undrained tomatoes, the red sweet pepper, onion, wine, tapioca, balsamic vinegar, and garlic in a 5- to 6-quart slow cooker. Place chicken pieces on top. Combine salt, paprika, and black pepper; sprinkle on the chicken.

2. Cover; cook on low-heat setting for 8 to 9 hours, or on high-heat setting for 4 to 4-1/2 hours.

3. Serve chicken with sauce over cooked pasta.

Makes: 4 servings

Nutrition Facts per Serving

Calories 307

Total Fat (g) 7

Cholesterol (mg) 92

Sodium (mg) 763

Carbohydrate (g) 23

Fiber (g) 11.802

Protein (g) 33

Source: BHG.com
Marilyn Wadum, RD
January 2008

Prep Time: 30 minutes
Yield: 8 Servings

1cup cooked diced chicken breast

1cup (4 ounces) shredded reduced-fat cheddar cheese

¼ cup chopped celery

1 tablespoon finely chopped onion

¼ teaspoon salt

¼ teaspoon pepper

1 tube (8 ounces (refrigerated reduced-fat crescent rolls

In small bowl, combine chicken, cheese, celery, onion, salt and pepper. Separate crescent dough into eight triangles; top each with chicken mixture.

Fold dough over and seal edges. Place on an ungreased baking sheet.

Bake at 374 for 13-17 minutes, or until golden brown. Serve warm.

Nutrient Analysis per Serving (1 Turnover):

169 Calories

8 gm Fat

24 mg Cholesterol

338 mg Sodium

13 gm Carbohydrate

11gm Protein

Source: lightandtasty.com
Marilyn Wadum, RD
January 2008

Prep Time: 25 minutes
Yield: 8 Servings

Ingredients

1 small onion, chopped

1 small green pepper, chopped

1 small sweet red pepper, chopped

1 teaspoon canola oil

12 egg whites (or 1 ½ cup liquid egg substitute – any brand)

6 fresh eggs

1 cup fat-free milk

1 package (16 ounces) frozen shredded hash brown potatoes, thawed

1 cup (4 ounces) shredded reduced-fat cheddar cheese

1 package (8 ounces) frozen vegetarian breakfast sausage patties, thawed and crumbled)

1 teaspoon salt

½ teaspoon pepper

In small nonstick skillet, sauté onion and peppers in oil until tender. In large bowl, beat the egg whites (or egg substitute) , eggs and milk until blended. Stir in hash browns, cheese, crumbled sausage, salt, pepper and onion mixture.

Transfer to a 13 X 9 inch baking dish coated with nonstick cooking spray. Bake, uncovered, at 350 for 35-45 minutes, or until a knife inserted near center comes out clean.

Let stand for 10 minutes before cutting.

Nutrition Analysis per Serving:

256 Calories

11gm Fat

170 mg Cholesterol

733 mg sodium

19 gm Carbohydrate

4 gm Fiber

22 gm Protein

Source: lightandtasty.com
Marilyn Wadum, RD
January 2008

Prep Time: 30 minutes
Yield: 4 Servings

Ingredients

4 ounces uncooked medium pasta shells

1 pound lean ground beef

1 medium onion, chopped

1 garlic clove, minced (or to taste)

1 can (15 ounces) crushed tomatoes, undrained

1 can (8 ounces) tomato sauce

1 teaspoon sugar

½ teaspoon salt

½ teaspoon pepper

Cook pasta according to package directions. Meanwhile, in large saucepan over medium heat cook ground beef, onion and garlic until juices run clear. Drain all grease.

Stir in tomatoes, tomato sauce, sugar, salt and pepper. Bring to a boil, reduce heat and simmer, uncovered, for 10-15 minutes.

Drain pasta and stir into beef mixture and heat through.

Nutrition Analysis per Serving (1 ½ Cup):

339 Calories

9 gm Fat

56 mg Cholesterol

772 gm Sodium

36 gm Carbohydrate

4 gm Fiber

29 gm Protein

Source: lightandtasty.com
Marilyn Wadum, RD
January 2008