chicken sausage summer squash lasagna

Calories: 295 / Protein:25 / Fat: 16 / Sugar: 7 / Sodium:570

1 package cooked chicken sausage
1 tbsp EVOO
2 tbsp fresh chopped garlic
¼ cup chopped yellow onion
½ cup chopped red bell pepper
¼ cup red wine (white works fine too)
1 cup pasta sauce
3 tbsp fresh basil leaves, chopped
2 tbsp chopped fresh oregano (I used dried b/c I didn't have fresh)
2 large zucchini
8oz part-skim ricotta
¼ cup egg substitute
½ tsp black pepper
6oz baby spinach (chopped)
12 oz 2% mozzarella cheese
¼ cup grated Parmesan cheese


Slice chicken sausage on the diagonal and set aside.

Wash zucchini, cut off ends and thinly slice lengthwise. Set aside.

Heat olive oil in medium skillet over medium heat. Saute the garlic, onion, red pepper in olive oil for 2-3 minutes. Add sliced chicken sausage and brown for 3-4 minutes. Add red wine and reduce over high heat, then add tomato sauce, basil & oregano and simmer for 10 minutes.

While simmering, preheat broiler to high. Prepare baking sheet (jelly roll pan works well) with cooking spray. Place zucchini slices on the pan and coat with more cooking spray (I forgot to top them with spray and they were fine). Broil on high for 4-5 minutes until lightly browned. Watch carefully so they don’t burn.

Preheat oven to 350 degrees.

Using small mixing bowl, mix ricotta, egg substitute & black pepper.

Lightly spray a small baking dish (lasagna/brownie pan) with cooking spray.

Layer zucchini slices, ricotta/egg mix, spinach, 1/2 the mozzarella, then all of the sauce/sausage mixture, rest of the zucchini, ricotta/egg, remaining mozzarella, and top with parmesan cheese.

Bake, foil covered for 45 minutes. Remove foil and cook for an additional 15 minutes until lightly browned and bubbly. Serve hot.

Penne Pasta with Chicken, Tomatoes & Zucchini

Ingredients

7.25oz. Penne Pasta (1/2 pkg Barrilla Plus Penne in nutritionals)
3 tbsp. Extra Virgin Olive Oil
2 tbsp. Smart Balance Light
1/2 c. onion, finely chopped
3-4 cloves garlic, sliced
2 chicken breasts, cubed
3/4 lb. zucchini, cubed 1/2" = 2cups
2 c. grape or cherry tomatoes, halved
pepper to taste
1 tsp. dried Basil
1/8 tsp chili powder (or to taste)
1/2 tsp salt

NOT IN NUTRITIONALS
2 oz Low Fat Shredded Cheese of choice
or grated parmesan cheese.


Directions

Heat oil over medium heat.
Add onion and garlic.
Cook until translucent.
Increase heat. Add cubed chicken. Stir briskly until white.
Add zucchini and halved tomatoes, salt, chili powder, and basil.
Reduce to low-med heat, cover, and cook 10 minutes.

Cook pasta according to directions.
Mix cooked, drained, hot pasta with 2 tablespoons softened butter.
Add chicken mixture (I like to smash/break up the tomatoes before mixing with pasta) and toss.

OPTIONAL
Serve with shredded cheese or grated parmesan cheese.

picky kid's chicken noodle soup

The last time Logan was sick, he got a little addicted to Campbell's Healthy Request Chicken Noodle Soup. Even though it is a low-sodium soup, it still has a lot of sodium.  So I came up with my own, healthier version.
This makes enough for about 6 kid servings. I split them up in freezer bags & freeze them, so I always have ome on hand.

Ingredients:

1 c. cooked chicken, cubed about 1 chicken breast, perdue shortcuts work well too)
1/2 lb. wide egg noodles
32 oz. low-sodium 100% natural chicken brother
1 c. peeled, sliced carrots
optional: 1/4 celery, chopped fine; pepper, onion powder to taste


Directions:


1. Add chicken broth to large sauce pan and bring to a slow boil; add carrots.
2. Meanwhile, cook noodles in large pot,  according to package; drain, return to pot
3. Once carrots are fork-tender, throw in chicken (& celery), cook 2-3 mins. For more broth, warm water can be added at this time.
4. Combine ingredients in large pot & heat 2 minutes.
5. Let cool completely before freezing

Slow Cooker Buffalo Chicken

Ingredients:

4 boneless, skinless chicken breasts
1 packet Ranch dressing mix (I like Hidden Valley)
1 1/2 bottles of your favorite wing sauce
optional: blue cheese and/or additional wing sauce for dipping

Directions:

1. Add chicken to slow cooker & top with ranch mix
2. Add wing sauce
3. Cover & cook on low 6-7 hrs.
4. Add 2 tbsp. butter & mix through
5. Remove chicken.  You can shred & add to rolls/buns or serve with noodles, rice, etc.


*Courtesy of AllRecipes.com

Ultimate Chicken Fingers

Ingredients:

3 boneless skinless chicken beasts, cut crosswise into 1/2 inch strips
2/3 cup Original Bisquick mix or Heart Smart Bisquick
1/2 cup grated parmesean cheese
1/2tsp salt or garlic salt
1/2 tsp paprika
1 egg, slightly beaten
3 Tbsp butter or margarine, melted

Directions:

HEAT oven to 450 degrees F. Line cookie sheet with foil; spray with w/ cooking spray. In 1-gallon resealable food-storage plastic bag, mix Bisquick mix, cheese, salt, and paprika.

DIP half of the chicken strips into egg; place in bag. Seal bag; shake to coat. Place chicken on cookie sheet. Repeat to use up remaining chicken. Drizzle butter over chicken.

BAKE 12-14 min, turning halfway through bake time with pancake turner, until no longer pink in center.

4 servings.

Courtesy of Spiced Chefs

Chicken Lo Mein

Ingredients:

1/2 lb. spaghetti, uncooked

1/2 cup KRAFT Asian Toasted Sesame Dressing

1 lb. boneless skinless chicken breasts, cut into strips
1 TBSP Italian Seasoning

2 cloves garlic, minced

1 red onion, cut into thin strips
1 pepper (any color), cut into strips

1/2 cup fat-free reduced-sodium chicken broth

2 Tbsp. peanut butter

1/4 cup lite or low sodium soy sauce

Optional: red pepper flakes, sesame seeds

Directions:

1. Cook spaghetti in large saucepan as directed on package.
2. Meanwhile, heat dressing in large nonstick skillet on medium-high heat. Add chicken and garlic, (sprinkle the Italian seasoning over the chicken as it cooks), stir-fry 3-5 min. or until chicken is no longer pink. Add peppers, onions, broth and peanut butter. Simmer on low-medium heat until the veggies are tender-crisp, stir occasionally.
3. Drain spaghetti; return to pan. Add chicken mixture. Add soy sauce; mix well.

*Courtesy of Spiced Chefs

Chicken Enchilladas (again!)

Ingredients:

2 tbsp oil
8 (6inch) tortillas
1c chopped onion
1 clove garlic, minced
1 can black beans
2 cup shredded cooked chicken
½ cup water
1 tsp cumin
1 (4oz) can chopped green chilies
1 (8oz) jar taco sauce
1cup shredded cheese

1. Heat oil in skillet cook onion and garlic until tender, stir in beans, shredded chicken, water, cumin and heat through.
2. Spoon about 1/3-cup mixture onto tortilla. Roll up, arrange tortillas in 12x8 baking dish. Pour taco sauce evenly over enchiladas. Sprinkle with cheese. Cover with foil.
3. Bake at 350 25 min covered, bake 5 more minutes uncovered.

Chicken Caesar

Ingredients:

2-3 boneless chicken breasts

2 bottles of Creamy Cesar dressing

2-3 cloves of freshly pressed garlic

grated parmesan cheese

romaine lettuce

Directions:

1. Add chicken to baking pan

2. Add 1 bottle of dressing & top with remaining ingredients

3. Bake uncovered at 400 for 45 min (30 min for tenderloins).

4. Make a salad with Romaine lettuce, grated parmesan cheese and croutons,

5. Slice the chicken and place on top of salad

(can also be served over pasta)

*This can also be prepared as a quick & easy freezer meal. Add all ingredients to a gallon size freezer bag & freeze. When ready to make, defrost for 24 hours, then bake as directed.

Easy Tortilla Soup

Ingredients:
4-6 chicken breasts
taco seasoning packet
diced onion
1 can of chicken broth
diced tomato
fiesta corn (drained)
black beans (drained)
optional: shredded cheese, sour cream, tortilla chips

Directions:

1. add first 4 ingredients to crock pot & cook on low for 2-3 hours.
2. add remaining ingredients, cook another 30m-1hr
3. top with optional ingredients.

Chicken Caesar Wraps

Ingredients:

3 c. shredded romaine lettuce
2 c. chopped cooked chicken
4 slices bacon, cooked & crumbled
1/4 c. grated parmesan cheese
1/4 c. croutons
1/2 c. caesar dressing
4 flour tortillas
optional: ranch dressing

Directions:

1. place first 5 ingredients in large bowl. add dressing & toss lightly
2. spoon mixture into tortillas & roll-up
3. serve with ranch dressing

buffalo chicken wraps

Ingredients:

8 frozen breaded chicken breast strips (3/4 lb.)
1/4 cup mayo or red. fat mayo
1 tbsp. hot pepper sauce
2 cups shredded lettuce
4 spinach flour tortillas (8 inch)
1 large tomato, chopped
1 cup shredded cheddar cheese

Directions:

1. Bake chicken as directed on package. Meanwhile, mix mayo and hot pepper sauce until blended.
2. Place lettuce down centers of tortillas; top with chicken, tomatoes and cheese.
3. Drizzle with mayo mixture; roll up.

makes 4 wraps

Picante Pollo

Ingredients:

boneless chicken breasts
jar of salsa (the chunkier the better)
3 tbsp. brown sugar
1 tbsp. dijon mustard
1 onion, thinly sliced
2 tbsp. butter
1 tssp. sherry (or wine, or vermouth, just some sort of alcohol)
1 tsp.+ cayenne pepper
cooked rice

Directions:

1. Cut chicken into small chunks or strips. Mix together the salsa, brown sugar, mustard and chicken chunks in a bowl. Set aside.
2. Carmelize the onion with butter, sherry and cayenne over medium heat. Add to bowl of other ingredients.
3. Pour into 8x8 baking dish and bake at 400 for 20-25 minutes.
4. Serve over rice and top with cheddar cheese (if desired). Also good in burrito shells!

Ranch Chicken

Ingredients:

2 boneless, skinless chicken breasts
1 3/4 of crushed butter flavored crackers (about 15 Ritz crackers)
1/4 c. shredded parm cheese
1/4 .c shredded Monterrey Jack Cheese
3/4 c. ranch dressing
1/4 c. flour
Salt and Pepper to taste

Directions:

1. Grab 3 plates:
one: flour (seasoned with salt and pepper)
two: ranch Dressing
three: crackers, both cheeses

2. Dip chicken into flour, ranch, then cheese/cracker mixture.

3. Place chicken in a greased shallow baking dish and bake at 350 for 30-35 minutes.
This also tastes wonderful on the grill! Spray grill with cooking spray so the crackers stay on the chicken. Cook 10-15 mins., flip & repeat.

Sour Cream Enchilladas

Ingredients: *

1 lb chicken breast (diced), ground beef or turkey
1 medium onion, chopped
1 tablespoon vegetable oil
8 (8 inch) flour tortillas, softened
1 1/2 cups grated monterey jack cheese or Mexican blend cheese, divided
1/4 cup butter
1/4 cup flour
1 (15 ounce) can chicken broth
1 cup sour cream
1 (4 ounce) can chopped green chilies
optional: black beans, red/green peppers

Directions:


1. In frying pan, cook meat and onion together in oil over medium-high heat until chicken is just done.
2. Divide cooked chicken evenly between 8 tortillas; add 1 1/2 tablespoons cheese to each tortilla.
3. Roll enchiladas and place seam-side down in 9x13" baking dish that has been lightly sprayed with no-stick cooking spray.
4. Melt butter in a medium saucepan; stir in flour to make a roux; stir and cook until bubbly; gradually whisk in chicken broth then bring to boiling, stirring frequently.
5. Remove from heat; stir in sour cream and green chiles; pour sauce evenly over enchiladas.
6. Top with remaining 3/4 cup cheese & bake at 400° for 20 minutes until cheese is melted and sauce near edges of baking dish is bubbly.


*this recipe makes *a lot* of sauce. I ended up freezing half of it for next time. If you dont want to do that, I suggest cutting all sauce ingredients in half.

chicken teriyaki

Ingredients:

1/4 cup regular or light zesty italian dressing
1 lb. boneless skinless chicken breasts, cut into strips or chunks
1-1/3 cups water
1/4 - 1/2 cup teriyaki sauce (depending on your preference)
1/2 tsp. garlic powder
2 cups frozen broccoli florets
1 cup instant white rice, uncooked

Directions:

1. Heat dressing in large nonstick skillet on medium-high heat.

2. Add chicken; cook and stir 7-10 min. or until cooked through.
3. Add water, teriyaki sauce and garlic powder; stir. Bring to boil.
4. Stir in broccoli and rice; cover. Reduce heat to low; cook 5-8 min, or until rice is soft. Remove from heat. Let stand, covered, 5 min. Fluff with fork

BBQ Pineapple Chicken Packet

Ingredients

for each packet:

1 small boneless skinless chicken breast
1 pineapple ring
1 green pepper ring

1 tbsp. barbecue sauce

optional: red onion ring
cherry (I love cherries!)

Directions:

1. Heat grill to medium heat.

2. Place chicken in center of large sheet of heavy-duty foil; top with remaining ingredients.
3. Bring up foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside.
4. Grill 20-25 min. or until chicken is done. Cut slits in foil to release steam before opening packet.

OR bake in oven/toaster oven for 30 mins. at 350 degrees.

Teriyaki Kabobs

Ingredients:

2 lbs. any meat or seafood -chicken, steak, shrimp, etc.
1 cup teriyaki marinade or sauce
2 red or green peppers - cut in thick pieces
1 large onion - cut in thick pieces
1 large can (16 or 20 oz.) chunked pineapples
1/2 cup pineapple juice

Directions:

1. Drain pineapples and reserve 1/2 cup of the juice
2. Mix teriyaki sauce & pineapple juice & add meat
3. Cover and refrigerate 1-2 hours; stir occasionally
4. Thread meat, peppers, onions & pineapples on skewers.
5. Shrimp - grill for 4-5 mins each side. Do not overheat shrimp.
Steak or chicken - grill 10 mins each side until meat is cooked through.
6. Serve over rice.

Mango Chicken

Ingredients:

Chicken Breasts
Mango Salsa (Newman's Own has a great one)

Directions:

1. Preheat oven at 350 degrees
2. Cover chicken breasts with salsa
3. Bake for 30-40 mins until chicken is cooked through
4. Serve over rice

or cook in crockpot on low for 6 hours

Cheesey Chicken

Ingredients:
2 cans broccoli cheese soup
1 can cheeder cheese soup
1 cup non fat milk
1 tablespoon red pepper flakes
1 tablespoon Garlic Salt
6 Chicken breasts1 huge bag of broccoli added at the end
Optional: any spices you like (kick'n chicken, etc)

Directions:
Add all ingredients except broccoli.
Cook on low 6 hours or high for 4.
add broccoli with one hour left.

6 servings - 250calories each.

*This will make a lot of food, so it can be used to make individual freezer meals.

Chicken Florentine

Ingedients:

1 cup uncooked penne pasta
6 ounces chicken breast cuts (cooked)
4 cups chopped fresh spinach
1 jar (7-1/4 ounces) roasted sweet red peppers, drained and sliced
3-4 fresh rosemary sprigs, chopped
1/2 teaspoon garlic powder
1/4 teaspoon pepper
1 tablespoon butter
1 cup reduced-sodium chicken broth
3/4 cup Alfredo sauce
3-4 tablespoons prepared pesto
2 tablespoons pine nuts, toasted
1 tablespoon shredded Parmesan cheese

DIRECTIONS

1. Cook pasta according to package directions.
2. Meanwhile, in a large saucepan, saute the chicken, spinach, red peppers, rosemary, garlic powder and pepper in butter until spinach is wilted.
4. Stir in the broth, Alfredo sauce and pesto
5. Cook for 4-5 minutes or until heated through.
6. Drain pasta and add to the sauce. Sprinkle with pine nuts and Parmesan cheese.

Yields: 5 cups.

*Courtesy of The Busy Mom's Cookbook