4 tea oil
1 cup chopped onions
2 cups chicken broth
1 rib celery, chopped
2 carrots, cubed
1 cup chopped broccoli or cauliflower
1 cup frozen peas
3 cup cooked and cubed chicken breast
1 Tbs butter
1/2 cup flour
2 cups milk
1/2 tea thyme
1 tea kosher salt
1/4 tea ground pepper
Heat oil and cook onions until softened. Add the celery & carrots and simmer 5 mins. Add the butter and melt. Add the flour and stir together for a minute in the pot. Slowly add the milk and stir to make a paste and bring to bubbling & thickened. Add the broth, chicken, broccoli and seasonings. If you'd like, you can serve it as is with some crusty bread or over toast. Or you can add some bisquick (mixed with egg and milk) with spoon fulls on top and steam or bake in oven.
Roasted Vegetable Quesadillas
Topping: 1/2 cup nonfat plain greek yogurt, 1 tea lime juice, 1/2 tea ground cumin, 1/4 tea grated lime rind
In a small bowl, combine all topping ingredients. Cover and refrigerate for 30 mins.
Filling: 1 1/3 cups chopped asparagus, 1 1/3 cups chopped sweet red pepper, 1 1/3 cups chopped yellow squash or zucchini, 1 large sliced red onion, 1 tea olive oil, salt & pepper
Preheat the oven to 500 deg. Coat a pan with no-stick spray. In a med bowl, mix together the veggies and oil. Season with salt and pepper. Spread in a single layer in the pan. Bake 15 mins. Shake the pan halfway through cooking to turn the veggies. Remove from the oven.
Quesadillas:
8 fat free flour or corn tortillas
8 oz shredded monterey jack or cheddar cheese
4 tea chopped cilantro (optional)
Preheat a non-stick skillet. Coat with non-stick spray. Lay down a tortilla, layer with vegg mixture & cheese. Place another tortilla on top. Spray with non-stick Pam. Cook both sides until lightly browned and cheese is melted.
Dutch Oven Chicken and Rice
2 tea olive oil, 2 1/2 pounds bone-in chicken pieces, 1 green bell pepper, 1 cup onion, 2 cloves garlic, 1 cup brown rice, 2 cups chicken broth, 1 14oz can whole tomatoes with juice, 2 Tbs chopped fresh parsley, 1 tea paprika, 1/2 tea kosher salt, 1/4 tea pepper, 1 tea dried thyme, 2 tea dried basil, 1/4 tea Tabasco sauce
Heat 1 tea oil in the Dutch oven. Brown the chicken pieces then remove to a plate. Add the remaining tea of oil Saute the pepper, onions and garlic until soft. Put all the remaining ingredients except the chicken in this pan. Cover and simmer for 25 mins, stirring occasionally. Break the tomatoes into pieces as you stir. Preheat the oven to 350 deg. Put the chicken into the Dutch oven and stir once through to combine. Cover and bake for 40 minutes. Goulash
1 jar barilla marinara sauce, 1 lb ground beef, 1 large box macaroni & cheese, cheese, diced tomatoes, diced onions
In a separate pot, cook the macaroni & cheese. In a skillet, brown the ground beef and onion. Add the tomatoes and the marinara sauce. When the mac n cheese is done, add it to the beef mixture and add some cheese to your liking. White Vegetable Lasagne
1 pkg frozen chopped spinach, drained, 1 container ricotta cheese, 2 eggs, 1/4 cup chopped fresh basil, 1 tea grated lemon rind, 1 chopped onion, 8 oz chopped mushrooms, 2 cups chopped zucchini, 1 cup small broccoli florets, 4 cloves minced garlic, salt & pepper, 1/4 cup whole-wheat flour, 1 can evaporated skim milk, 1/4 cup nonfat plain greek yogurt, 1 1/2 pounds fresh lasagna noodles, 2 cups shredded mozzarella cheese, 1/4 cup grated parmesan cheese
Preheat the oven to 350 deg. Add spinach, ricotta, egg, basil & lemon. Mix well. Coat a large skillet with no-stick spray. Add onions and cook over med heat for 2 mins. Stir in the mushrooms, zucchini, broccoli, and garlic. Season with salt and pepper. Cook, stirring occasionally, for 5 mins. Stir in the flour and mix well. In a small bowl, combine the milk and yogurt. Whisk to combine. Stir into the skillet. Reduce the heat to med-low and cook, stirring, for 2 mins or until the mix begins to thicken. Do not boil. Spread a thin layer of veg sauce in the baking dish. Place a double layer of noodles on top. Top with 1/3 of the ricotta mix. sprinkle with 1/2 cup of mozzarella. Top with 1/4 of the remaining veg sauce. Repeat the layering, ending with 1 layer of noodles, sauce and mozzarella. Sprinkle with the Parmesan. Cover with foil and bake for 50 minutes. Remove the foil and bake 10 mins more.
Sweet & Sour Chicken
Chicken tenders, 2 eggs, cornstarch, 1/2 cup water, 1 cup sugar, 1/2 cup vinegar, 1 Tbs soy sauce, 4 Tbs ketchup, chopped green pepper, chopped onion, cooked rice
Beat 2 eggs in a bowl. Dip chicken strips in egg mixture then into cornstarch. Brown on both sides. Mix together water, sugar, soy sauce, vinegar & ketchup. Pour over chicken strips placed in a casserole. Add chunks of green pepper and onion. Bake at 350 deg for 40 minutes. Serve with rice and Broccoli
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