Quick and easy Chicken and “Dumplings”
- On January 17, 2013
- By Lindsay
- In Entrees, Quick and Easy, Recipes
0
In the mood for a “comfort” food? But feeling like you don’t have the time to make it? Try this quick, easy, and healthier classic: Chicken and “Dumplings”! In just about 20 minutes, you’ll have a delicious meal ready to go!
Super-Speedy Chicken and “Dumplings”
Print recipe
| Serves | 4 (1 1/2 cup each) |
| Prep time | 20 minutes |
| Meal type | Main Dish |
| Misc | Child Friendly, Serve Hot |
| Website | cookinglight.com |
Ingredients
- 1 tablespoon SmartBalance butter
- 1/2 cup chopped onion
- 2 cups boneless and skinless, cooked chicken breast, chopped
- 1 (10oz) box frozen mixed vegetables (ie. carrots, peas, corn, green beans)
- 1 1/2 cup water
- 1 tablespoon flour
- 14 oz fat-free, low-sodium chicken broth
- salt and pepper to taste
- 1 bay leaf (optional)
- 4 8-10 inch high fiber, whole wheat tortillas, cut into 1/2 strips
Note
This is a quick and easy recipe to make when you are craving some classic comfort foods, but don't have much time or energy to spare!
Each 1 1/2 cup serving offers
3 oz protein, 1 cup vegetables , 1 grain
Directions
| Step 1 | |
| Melt SmartBalance in a large saucepan over medium-high heat. Add onion and sauté about 5 minutes or until tender. | |
| Step 2 | |
| Stir in chicken and vegetables. Cook about 3 minutes or until thoroughly heated, stirring constantly. | |
| Step 3 | |
| In a seperate bowl, combine water, broth, and flour. Gradually stir broth mixture into chicken and vegetables. Add salt, pepper, and bay leaf (if using). Bring to a boil, then reduce heat and simmer for about 3 minutes. | |
| Step 4 | |
| Add in tortilla strips, and cook another 2-3 minutes, until tortillas soften. Remove from heat and enjoy! | |
Always in a rush in the mornings…?
Perhaps skipping breakfast and maybe making less-healthy choices throughout the day?
Here is a quick and easy recipe for freezable breakfast burritos. Much less expensive than typical store bought frozen burritos, plus they are not filled with preservatives and unknown ingredients. Make a batch when you have some free time, and you will no longer have an excuse to be skipping out on a protein packed breakfast!
Omit the ground turkey and add black beans instead for a vegetarian-friendly burrito. Add extra veggies of your liking for more fiber and nutrients.
Each burrito offers: 1 grain/starch, 2.5 oz protein, 1 dairy, and 1 non-starchy vegetable (when you add the veggies you like, of course!)
(Easy-Freezable) Breakfast Burritos
| Serves | 12 |
| Prep time | 15 minutes |
| Meal type | Breakfast, Main Dish |
| Misc | Child Friendly, Freezable, Pre-preparable, Serve Hot |
Ingredients
- 1 1/2 lbs, lean ground turkey
- 12 Flat-Out Wraps, or Mission Low-carb whole wheat tortillas
- 12 egg whites, or about 3 cups egg-substitute
- 3 cups shredded low-fat cheese
- 1 cup chopped onion
- 1 cup chopped red or green bell pepper
- 1 cup chopped mushrooms
- salsa
- taco seasoning or chili powder, to taste
- finely chopped jalapeno
- No-Salt seasoning (Mrs. Dash), to taste
- black pepper, to taste
Note
Nutrition per burrito:
1 grain/starch
2.5 oz protein
1 dairy
1 non-starchy vegetable- when veggies included!
Directions
| Step 1 | |
| In a large non stick skillet, cook ground turkey until browned. | |
| Step 2 | |
| Add in egg sub, and any vegetables. Cook until eggs are solidified. | |
| Step 3 | |
| Lay out tortillas on a sheet pan. Spoon egg/turkey/veggie evenly on middle of all tortillas. | |
| Step 4 | |
| Sprinkle with cheese, and salsa if using. Roll tortillas. | |
| Step 5 | |
| Place in freezer. When frozen, wrap individually in Saran Wrap or in zip lock bags. | |
| Step 6 | |
| When ready to eat, remove from freeze, unwrap, place loosely in a paper towel and microwave 1 1/2 to 2 minutes. | |
Creamy Vegetable Chowder
- On January 08, 2013
- By Lindsay
- In Entrees, Quick and Easy, Recipes, Salad/Vegetables, Soup, Vegetarian
- 0
Craving corn chowder? Try this recipe, featuring even more vegetables, and much less fat!
Creamy Vegetable Chowder
| Serves | 6 |
| Dietary | Vegetarian |
| Meal type | Lunch, Main Dish, Soup |
| Misc | Pre-preparable, Serve Hot |
| Website | Adapted from twopeasandtheirpod.com |
Ingredients
- 2 tablespoons Smart Balance butter
- 1 Large onion, chopped
- 2 cloves garlic, minced
- 2 stalks celery, chopped
- 1 Large carrot, chopped
- 1 red pepper, diced
- 3 tablespoons poblano pepper, minced (optional)
- 2 Yukon Gold potatoes, washed and diced
- 2 cups vegetable broth
- 2 cups frozen or canned sweet corn
- 1/3 cup all-purpose flour
- 3 1/2 cups skim milk
- 1/2 teaspoon dried thyme
- black pepper and salt to taste
- shredded low-fat cheddar cheese for topping, optional
Note
Love corn chowder? This is a great recipe that includes even more nutritious vegetables, and much less fat, without sacrificing the taste!
Directions
| Step 1 | |
| In a large soup pot over medium-high heat, add butter, onion, and garlic and saute for 2-3 minutes. | |
| Step 2 | |
| Add remaining vegetables (expect for corn) and broth to pot, and cook about 10 minutes until vegetables are tender. | |
| Step 3 | |
| In a medium-sized bowl, whisk flour and milk. Pour into soup pot with vegetables and broth. | |
| Step 4 | |
| Add corn, thyme, black pepper and salt. Let simmer 20-30 minutes. | |
| Step 5 | |
| Serve with shredded cheese if desired. | |
Crispy and Crunchy Kale Chips…Get your Crunch On!
These kale chips are super easy and and a much healthier choice than classic potato chips!
Crispy Crunchy Kale Chips
| Serves | 4 (2 cup servings |
| Prep time | 25 minutes |
| Cook time | 25 minutes |
| Total time | 50 minutes |
| Meal type | Appetizer, Side Dish, Snack |
| Misc | Child Friendly, Pre-preparable |
| Website | eatingwell.com |
Ingredients
- 1 large bunch kale (~16 cups), with stems removed and leaves torn
- 1 tablespoon olive oil
- 1/4 teaspoon salt
Directions
| Step 1 | |
| Place oven racks in upper third. Preheat oven to 400F. | |
| Step 2 | |
| Dry kale as thoroughly as possible using a paper towel. Add to a large bowl and drizzle with olive oil and salt. Mix well, massaging oil into kale to make sure it is all covered. Spread kale on baking sheet, making sure it is not overlapping. | |
| Step 3 | |
| Bake until crisp, about 8-12 minutes, rotating pans once during. | |