Aunt Liz's Chicken Spaghetti Casserole

This chicken spaghetti casserole is low and calories and can easily be made ahead. The recipe makes two casseroles so enjoy one for dinner and freeze the other for later. To prepare the frozen casserole, cover and bake for 55 minutes at 350°; uncover and bake an additional 10 minutes or until hot and bubbly.

Yield: 2 casseroles, 4 servings each (serving size: about 1 cup)

Ingredients

• 2 cups chopped cooked chicken breast
• 2 cups uncooked spaghetti noodles, broken into 2-inch pieces (about 7 ounces)
• 1 cup (1/4-inch-thick) slices celery
• 1 cup chopped red bell pepper
• 1 cup chopped onion
• 1 cup fat-free, less-sodium chicken broth
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 2 (10.75-ounce) cans condensed 30% reduced-sodium 98% fat-free cream of mushroom soup, undiluted
• Cooking spray
• 1 cup (4 ounces) shredded cheddar cheese, divided

Preparation

1. Preheat oven to 350°.

2. Combine first 5 ingredients in a large bowl. Combine broth, salt, pepper, and soup in a medium bowl, stirring with a whisk. Add soup mixture to chicken mixture; toss. Divide mixture evenly between 2 (8-inch) square or (2-quart) baking dishes coated with cooking spray. Sprinkle 1/2 cup cheese over each casserole. Cover with foil coated with cooking spray. Bake at 350° for 35 minutes. Uncover and bake an additional 10 minutes.

Nutritional Information

Calories:261 (27% from fat)

Fat:7.8g (sat 3.9g,mono 2.2g,poly 1.1g)

Protein:19g

Carbohydrate:28g

Fiber:2.1g

Cholesterol:47mg

Iron:1.8mg

Sodium:652mg

Calcium:134mg

**We love this recipe! Super quick and easy to make ahead of time if desired. I use shredded rotisserie chicken for an even speedier prep! And, if you need all servings at once, a 9x13 pan works well.

Loaded Potato Soup

Total: 20 minutes
Yield: 4 servings (serving size: about 1 1/4 cups)

Ingredients

• 4 (6-ounce) red potatoes
• 2 teaspoons olive oil
• 1/2 cup prechopped onion
• 1 1/4 cups fat-free, lower-sodium chicken broth
• 3 tablespoons all-purpose flour
• 2 cups 1% low-fat milk, divided
• 1/4 cup reduced-fat sour cream
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 3 bacon slices, halved
• 1/3 cup shredded cheddar cheese
• 4 teaspoons thinly sliced green onions

Preparation

1. Pierce potatoes with a fork. Microwave on HIGH 13 minutes or until tender. Cut in half; cool slightly.

2. While potatoes cook, heat oil in a saucepan over medium-high heat. Add onion; sauté 3 minutes. Add broth. Combine flour and 1/2 cup milk; add to pan with 1 1/2 cups milk. Bring to a boil; stir often. Cook 1 minute. Remove from heat; stir in sour cream, salt, and pepper.

3. Arrange bacon on a paper towel on a microwave-safe plate. Cover with a paper towel; microwave on HIGH for 4 minutes. Crumble bacon.

4. Discard potato skins. Coarsely mash potatoes into soup. Top with cheese, green onions, and bacon.

Nutritional Information

Calories:

325

Fat:

11.1g (sat 5.2g,mono 4.5g,poly 0.8g)

Protein:

13.2g

Carbohydrate:

43.8g

Fiber:

3g

Cholesterol:

27mg

Iron:

1.3mg

Sodium:

670mg

Calcium:

261mg

This soup was perfect for a cold winter's day! A little bland with out the "toppings," but with was excellent! We paired it with a lettuce salad to make it a meal!

Mexican Rice

1 1/2 c. brown rice
1 can diced tomatoes with green chiles
3 cups chicken broth
1/2 tsp garlic salt
1 Tbsp cumin, or to taste

Heat oil in skillet over medium high heat. Add rice and cook until brown. Add remaining ingredients and let simmer for 20-25 minutes.


**Super easy, just threw together ingredients from the pantry and it turned out pretty well!

Peanut Butter Banana Bread

Peanut butter is whipped into the basic recipe for a moist banana bread with a hint of nutty flavor. A small amount of chopped roasted peanuts offers delightfully surprising crunch.

Yield: 16 servings (serving size: 1 slice)

Ingredients

• Bread:
• 1 1/2 cups mashed ripe banana
• 1/3 cup plain fat-free yogurt
• 1/3 cup creamy peanut butter
• 3 tablespoons butter, melted
• 2 large eggs
• 1/2 cup granulated sugar
• 1/2 cup packed brown sugar
• 6.75 ounces all-purpose flour (about 1 1/2 cups)
• 1/4 cup ground flaxseed
• 3/4 teaspoon baking soda
• 1/2 teaspoon salt
• 1/2 teaspoon ground cinnamon
• 1/8 teaspoon ground allspice
• 2 tablespoons chopped dry-roasted peanuts
• Cooking spray
• Glaze:
• 1/3 cup powdered sugar
• 1 tablespoon 1% low-fat milk
• 1 tablespoon creamy peanut butter

Preparation

1. Preheat oven to 350°.

2. To prepare bread, combine first 5 ingredients in a large bowl; beat with a mixer at medium speed. Add granulated and brown sugars; beat until blended.

3. Weigh or lightly spoon flour into dry measuring cups; level with a knife. Combine flour and next 5 ingredients (through allspice) in a small bowl. Add flour mixture to banana mixture; beat just until blended. Stir in nuts. Pour batter into a 9 x 5-inch loaf pan coated with cooking spray. Bake at 350° for 1 hour and 5 minutes or until a wooden pick inserted in center comes out clean. Remove from oven; cool 10 minutes in pan on a wire rack. Remove bread from pan; cool.

4. To prepare glaze, combine powdered sugar, milk, and 1 tablespoon peanut butter in a small bowl, stirring with a whisk. Drizzle glaze over bread.

Nutritional Information

Calories:198

Fat:7.4g (sat 2.3g,mono 2.7g,poly 1.8g)

Protein:4.7g

Carbohydrate:29.7g

Fiber:1.9g

Cholesterol:28mg

Iron:1.1mg

Sodium:200mg

Calcium:27mg

*The moistest banana bread I have ever tasted! And, the glaze-totally unnecessary, but delicious!

Chicken and Black Bean-Stuffed Burritos

Total: 30 minutes
Yield: 4 servings (serving size: 1 burrito)

Ingredients

• 1/4 cup water
• 2 tablespoons fresh lime juice
• 1/2 teaspoon chili powder
• 1/4 teaspoon ground cumin
• 1/4 teaspoon black pepper
• 1/8 teaspoon ground red pepper
• 2 cups shredded rotisserie chicken breast
• 1/4 cup thinly sliced green onions
• 3/4 cup canned black beans, rinsed and drained
• 1/2 cup refrigerated fresh salsa
• 4 (8-inch) flour tortillas
• 1/2 cup shredded Monterey Jack cheese
• Cooking spray

Preparation

1. Bring first 6 ingredients to a boil in a small saucepan. Stir in shredded chicken and green onions.

2. Combine beans and salsa. Spoon 1/4 cup bean mixture and 1/2 cup chicken mixture down center of each tortilla; sprinkle with 2 tablespoons cheese. Roll up.

3. Heat a large skillet over medium-high heat. Coat pan with cooking spray. Add 2 burritos. Place a cast-iron or other heavy skillet on top of burritos, and cook for 3 minutes on each side. Remove from pan, and repeat procedure with the remaining 2 burritos.

Nutritional Information

Calories:353

Fat:9.8g (sat 4.1g,mono 3.6g,poly 1.3g)

Protein:30.9g

Carbohydrate:33.1g

Fiber:2.4g

Cholesterol:72mg

Iron:1.6mg

Sodium:595mg

Calcium:137mg

**This recipe was DELICIOUS! Very easy; and everyone loved it!

Tex-Mex Pork

Fresh salsa simmers to create a surprisingly complex and zesty sauce in this quick entrée.

Yield: 4 servings (serving size: 3/4 cup pork mixture, 1/2 cup rice, 1 tablespoon sour cream, and 3 tablespoons avocado)

Ingredients

• 1 pound pork tenderloin, trimmed and cut into 3/4-inch cubes
• 3/4 teaspoon kosher salt
• 3/4 teaspoon freshly ground black pepper
• 1 1/2 cups refrigerated fresh salsa
• 1/4 cup water
• 2 cups hot cooked long-grain rice
• 1/4 cup light sour cream
• 3/4 cup cubed avocado

Preparation

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add pork to pan; sprinkle with 3/4 teaspoon kosher salt and 3/4 teaspoon freshly ground black pepper. Sauté for 8 minutes or until lightly browned. Add salsa and 1/4 cup water to pan; bring to a boil, reduce heat, and simmer 5 minutes or until slightly thickened. Serve pork mixture over rice; top with sour cream and avocado.

Nutritional Information

Calories:322

Fat:8.3g (sat 2.4g,mono 4.2g,poly 1g)

Protein:27g

Carbohydrate:28.9g

Fiber:2.3g

Cholesterol:79mg

Iron:2.3mg

Sodium:658mg

Calcium:38mg

**This recipe was AMAZING for only using 4 ingredients! (I didn't have sour cream.) Make sure you use fresh salsa; it will be worth it!

White Hot Spiced Chocolate

3 cups low-fat milk
1/8 tsp. grated whole nutmeg
1 cinnamon stick
1/2 cup premium white chocolate chips
1/2 tsp. vanilla extract
1/2 cup thawed whipped topping (optional)

1. Combine milk, nutmeg, and cinnamon sick in a medium saucepan over med. heat; bring to a simmer, stirring constantly. Add white chocolate chips, stirring until melted. Remove from heat, add vanilla. Discard cinnamon stick. Serve with whipped topping if desired

**Awesome recipe! We have been making this for the last 3 years at Christmas time and love it! Keep the ingredients on hand to make regularly on cold days!:)

Double-Chocolate Cupcakes

These cupcakes are easy to make, and because simple ingredients are used, it's best to purchase premium cocoa powder and dark chocolate. Since they're studded with dark chocolate chunks, just dusting them with powdered sugar is enough to decorate these treats. Bake them in muffin cup liners. A dozen of these are a terrific holiday treat to bring to coworkers at the office.

Yield: 12 servings (serving size: 1 cupcake)

Ingredients

• 1 cup all-purpose flour (about 4 1/2 ounces)
• 1/3 cup unsweetened cocoa
• 1 teaspoon baking soda
• 1/8 teaspoon salt
• 2/3 cup granulated sugar
• 1/4 cup butter, softened
• 1/2 cup egg substitute
• 1 teaspoon vanilla
• 1/2 cup 1% low-fat buttermilk
• 1 1/4 ounces dark (70 percent cocoa) chocolate, finely chopped
• 2 tablespoons powdered sugar

Preparation

Preheat oven to 350°.

Lightly spoon flour into a dry measuring cup, and level with a knife. Combine flour, cocoa, baking soda, and salt; stir with a whisk.

Place granulated sugar and butter in a large bowl; beat with a mixer at medium speed until well combined (about 3 minutes). Add egg substitute and vanilla, beating well. Add flour mixture and buttermilk alternately to granulated sugar mixture, beginning and ending with flour mixture. Fold in chocolate. Spoon batter into 12 muffin cups lined with muffin cup liners. Bake at 350° for 18 minutes or until cake springs back when touched lightly in center or until wooden pick inserted in center comes out clean. Remove from pan; cool completely on a wire rack. Sprinkle with powdered sugar just before serving.

Nutritional Information

Calories:150 (31% from fat)

Fat:5.2g (sat 3.2g,mono 1.2g,poly 0.2g)

Protein:3.1g

Carbohydrate:24g

Fiber:1.1g

Cholesterol:11mg

Iron:1mg

Sodium:125mg

Calcium:42mg

**Kadon made this recipe for my birthday cake, but doubled the recipe for 2 8" pans. It was SO delicious! You would NEVER guess it's "light!"