ITALIAN SPINACH PIE

Ingredients:

* 1 container (16 oz.) Breakstone'S or Knudsen 2% Milkfat Low Fat Cottage Cheese
* 1 pkg. (10 oz.) frozen chopped spinach, thawed, well drained
* 1 cup Kraft Shredded Low-Moisture Part-Skim Mozzarella Cheese
* 4 eggs, lightly beaten
* 1 jar (7 oz.) roasted red peppers, well drained, chopped
* 1/3 cup Kraft Grated Parmesan Cheese
* 1 tsp. dried oregano leaves

Directions:

1. Preheat oven to 350F. Mix all ingredients until well blended.
2. Pour into greased 9-inch pie plate.
3. Bake 40 min. or until center is set.

Makes 8 Servings

Nutritional Info Per Serving:

Calories: 150
Protein: 15 g
Sodium: 450 mg
Cholesterol: 125 mg
Fat: 8 g
Saturated Fat: 4 g
Dietary Fiber: 1 g
Sugars: 2 g
Carbohydrates: 6 g
Exchanges: 1 Vegetable + 2 Lean Meat

ROASTED VEGETABLE PIZZA

Prep Time: 15 mins

Cook Time: 45 mins

Total Time: 1 h

Ingredients

• 3 medium pepper(s), red, bell
• 1 medium onion(s)
• cooking spray, olive oil-flavored
• 16 ounce(s) whole wheat bread dough loaf, frozen
• 1/2 teaspoon pepper, red, crushed
• 1 cup(s) cheese, mozzarella, part-skim, shredded
• 1 cup(s) tomato(es), red or yellow, chopped
• 1 cup(s) cheese, queso fresco
• 2 tablespoon basil, fresh

Preparation

1. Halve sweet peppers, removing stems, membranes, and seeds. Place peppers, cut sides down, on a baking sheet lined with foil. Lightly coat onion strips with nonstick cooking spray. Place onion strips around peppers. Bake in a 425° oven for 10 minutes. Remove onions and set aside. Bake peppers for 10 to 15 minutes more or until skin is bubbly and browned. Wrap peppers in the foil; let stand for 15 to 20 minutes or until cool enough to handle. Using a paring knife, gently pull off the skin. Cut peppers into 1-inch-wide strips.

2. Meanwhile, lightly coat two 12-inch pizza pans with nonstick cooking spray. Divide bread dough in half. Pat half of the dough into an 11-inch circle in each pizza pan, building up edges slightly. Prick bottom of crust with a fork. Do not let rise. Bake in a 425° oven about 10 minutes or until browned. Remove from oven; cool on wire racks.

3. Lightly coat each crust with nonstick cooking spray; sprinkle with crushed red pepper. Top with mozzarella cheese, roasted peppers, roasted onion, and tomato. Sprinkle with queso fresco or feta cheese.

4. Bake in a 425° oven about 7 minutes or until cheese is melted and crusts are crisp. Sprinkle with basil or oregano.

 

Nutritional Info (Per serving):

Calories: 252, 

Saturated Fat: 1g, 

Sodium: 474mg, 

Dietary Fiber: 3g, 

Total Fat: 9g, 

Carbs: 32g, 

Cholesterol: 21mg, 

Protein: 14g

Exchanges: 

Vegetable: 0.5, 

Starch: 2, 

Lean Meat: 0.5

Carb Choices: 2

Turkey Tetrazzini

Tetrazzini is an American dish usually involving a non-red meat (often diced fowl or seafood), mushrooms, and almonds in a butter/cream and parmesan sauce flavored with wine or sherry and stock vegetables such as onions, celery, and carrots. It is often served hot over spaghetti or some similarly thin pasta, garnished with lemon or parsley, and topped with additional almonds and/or Parmesan cheese.
The dish is named after the Italian opera star, Luisa Tetrazzini. It is widely believed to have been invented ca. 1908-1910 by Ernest Arbogast, then chef at the Palace Hotel in San Francisco, California, where Tetrazzini was a long-time resident. However, other sources attribute the origin to the Knickerbocker Hotel in New York City.
There is no universal standard for the dish, so various parts are missing or substituted in various recipes. For example, another kind of nut, or different hard cheese. The name is often expanded to describe the specific meat used (e.g. Chicken Tetrazzini, or Tuna Tetrazzini).

Ingredients

• 1 tablespoon margarine, low-calorie
• 2 cup(s) mushrooms, sliced
• 2 tablespoon flour, all-purpose
• 1 teaspoon paprika
• 2 cup(s) milk, fat-free evaporated
• 1/4 cup(s) cheese, Swiss, low-fat, grated
• 1/2 cup(s) scallion(s) (green onions), sliced
• 1/4 cup(s) pepper(s), red, bell, diced
• 1/2 cup(s) turkey, cooked, diced
• 1 pounds pasta, spaghetti, cooked
• 1 tablespoon cheese, grated Parmesan

Preparation

1. Preheat the oven to 350 degrees F. Melt the margarine in a heavy skillet over medium-high heat. Add the mushrooms and saute for 5 minutes. Sprinkle the flour and paprika over the mushrooms. Add the milk and stir until thickened.
2. Add the remaining ingredients except the Parmesan cheese. Pour the mixture into a 2-quart casserole dish. Sprinkle with the Parmesan cheese. Bake for 15 minutes until bubbly.

Nutritional Info (Per serving):

Calories: 243, 

Saturated Fat: 2g, 

Sodium: 154mg, 

Dietary Fiber: 2g, 

Total Fat: 4g, 

Carbs: 35g, 

Sugars: 9g, 

Cholesterol: 19mg, 

Protein: 17g

Exchanges: 

Vegetable: 1, 

Starch: 2, 

Lean Meat: 1

Carb Choices: 2.5

RAVIOLI VEGETABLE SOUP

Ravioli Vegetable Soup

Ingredients:

1 tablespoon extra-virgin olive oil
2 cups frozen bell pepper and onion mix,
thawed and diced
2 cloves garlic, minced
1/4 teaspoon crushed crushed red pepper,
or to taste (optional)
1 28-ounce can crushed tomatoes, preferably fire-roasted
1 15-ounce can vegetable broth or
reduced-sodium chicken broth
1 1/2 cups hot water
1 teaspoon dried basil or marjoram
1 6- to 9-ounce package fresh or frozen cheese (or meat) ravioli, preferably whole-wheat
2 cups diced zucchini, (about 2 medium)
Freshly ground pepper to taste


Directions:

Heat oil in a large saucepan or Dutch oven over medium heat. Add pepper-onion mix, garlic and crushed red pepper (if using) and cook, stirring, for 1 minute. Add tomatoes, broth, water and basil (or marjoram); bring to a rolling boil over high heat. Add ravioli and cook for 3 minutes less than the package directions. Add zucchini; return to a boil. Cook until the zucchini is crisp-tender, about 3 minutes. Season with pepper.

Makes 4 Servings (About 2 cups each)

Nutritional Info Per Serving: 
Calories: 264; 
Protein: 11 g; 
Sodium: 763 mg;
Cholesterol: 28 mg; 
Fat: 9 g; 
Fiber: 8 g
Carbs: 8.6 g

Exchanges: 
1 starch, 
2 vegetable, 
1 fat

FETA-STUFFED CHICKEN

Feta-Stuffed Chicken

Ingredients:

1/4 cup crumbled basil-and-tomato feta cheese
2 tablespoons fat-free cream cheese (1 ounce)
4 skinless, boneless chicken breast halves
1/4 to 1/2 teaspoon black pepper
Dash salt
1 teaspoon olive oil or cooking oil
1/4 cup chicken broth
1 10-ounce package prewashed fresh spinach,
trimmed (8 cups)
2 tablespoons walnut or pecan pieces, toasted
1 tablespoon lemon juice
Lemon slices, halved (optional)

1. In a small bowl combine feta cheese and cream cheese; set aside. Using a sharp knife, cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff pockets with the cheese mixture. If necessary, secure openings with wooden toothpicks. Sprinkle chicken with pepper and salt.

2. In a large nonstick skillet cook chicken in hot oil over medium-high heat about 12 minutes or until tender and no longer pink, turning once (reduce heat to medium if chicken browns too quickly). Remove chicken from skillet. Cover and keep warm.

3. Carefully add chicken broth to skillet. Bring to boiling; add half of the spinach. Cover and cook about 3 minutes or just until spinach is wilted. Remove spinach from skillet, reserving liquid in pan. Repeat with remaining spinach. Return all spinach to skillet. Stir in the nuts and lemon juice.

4. To serve, divide spinach mixture among 4 dinner plates. Top with chicken breasts. If desired, garnish with lemon slices.

Makes 4 servings.

Nutritional Info Per Serving: 
Calories 231; 
Total Fat (g)8; 
Cholesterol (mg)90;
Sodium (mg)334; 
Carbs (g)2; 
Total Sugar (g)0; 
Fiber (g)6; 

Protein (g)38

ITALIAN SWEET RICOTTA PIE

Italian Sweet Ricotta Pie

 

For Italians, Easter is both a religious and culinary celebration. Since it is preceded by Lent, a time for fasting, Easter Sunday is a day to rejoice and to indulge, especially in sweets. Creamy, dense, sweet ricotta pie is a hallmark of an Italian Easter Sunday feast. It's delicious at breakfast, lunch or for dessert for any time of year!

I will bake this in a pie crust when serving this dish for a holiday with guests, but make it crustless for home use as I do not generally eat pie crust.

3 eggs
1 cup Nature Sweet (preferred) or Splenda Granulated
1 cup Half & Half (do not use fat free version as it has starch and gums)
1 teaspoon pure vanilla extract
1 tablespoon cornstarch
1 pound POLLY-O original or part skim milk ricotta cheese (this is best supermarket brand, dont save a dollar and buy inferior cheese)
1 cup canned crushed pineapple, well drained and squeezed of moisture
Ground cinnamon

*add a scoop of your favorite unflavored or vanilla protein powder to add a boost of protein to this recipe. adjust nutritional values accordingly.

Blend eggs with Nature Sweet, beat in half & half, vanilla, and cornstarch until smooth. Add ricotta and blend well. Fold in pineapple and pour filling into pie crust. Dust with cinnamon.

Bake at 425 degrees for 15 minutes, then lower the temperature to 325 degrees and cook for 30 to 35 minutes, or until the filling slightly puffs, turns golden and is set - meaning it should be firm, not jiggly when you gently move the pie plate from side to side - a little soft in the center is desired.

Remove from the oven and let cool on a rack. Serve at room temperature or chilled.

10 servings:
calories 213;
Fat 16 g;
carbs 8 g;
protein 8 g.

COCONUT PANNA COTTA

Coconut Panna Cotta

  Panna cotta (from Italian cooked cream) is an Italian dessert made by simmering together cream, milk and sugar, mixing this with gelatin, and letting it cool until set. It is generally from the Northern Italian region of Piemonte, although it is eaten all over Italy, where it is served with wild berries, caramel, chocolate sauce or fruit coulis

Soft, delicate, silky, light - Panna Cotta is so easy, but it so impressive. I've flavored this with coconut milk and added a sparkling, deep purple sauce that puts it over the top!

Panna Cotta

1 1/4- ounce packet of powdered gelatin *add a scoop of unflavored or your favorite vanilla protein powder to give this a protein boost. adjust nutritional values accordingly.
2 cups, milk
1/2 cup plus 2 tablespoons Splenda
1/4 teaspoon, kosher salt
One 13.5-ounces can unsweetened LITE coconut milk
1/2 teaspoon vanilla extract
1/2 teaspoon coconut extract

Sprinkle the gelatin over 1/4 cup of milk and set aside for 10 minutes. Combine the remaining 1 3/4 cups milk, the sugar, and the salt in a saucepan and bring to a simmer over medium heat, stirring occasionally. Remove the pan from the heat. Whisk first the gelatin mixture, then the coconut milk, into the pan. Strain the panna cotta mixture through a fine sieve then pour it into eight 4-ounce ramekins or coffee cups; chill overnight.

Blackberry-Lemon Sauce

2 cups frozen unsweetened blackberries, divided
1/2 cup Splenda
pinch salt
Juice and zest of one lemon

Place 1 1/2 cups berries into a saucepan. Add Splenda, salt and zest and juice from the lemon. Bring to a boil over medium heat and cook for 5 minutes, stirring occasionally and breaking up berries. Remove from heat and allow to cool. When lukewarm stir in remaining berries, keeping them whole. Cool and serve over panna cotta or as a syrup. Serving size is 2 tablespoons.

Per Serving:
106 Cal;
3 g Protein;
5 g Tot Fat;
10 g Carb;
2 g Fiber;
8 g Sugar;
114 mg Sodium

Flax Meal Pizza Crust (Personal Size)

Ingredients

1/4 Cup Flax Meal 

1 tbsp grated Parmesan cheese  

1 tbsp Italian seasoning  

2 tsp granulated Splenda  

1/4 tsp baking powder  

1/4 tsp garlic powder  

1/4 tsp onion powder  

1/4 tsp salt  

1 large egg  

2 tsp water

Directions

Combine all dry ingredients. Mix well

Add water and egg. Mix well.

Spray microwave safe plate (should be flat) with cooking spray.

Microwave on high for 1:40.

Spay non-stick pan with cooking spray. Transfer crust from plate to pan and brown on both sides over medium-high heat.

Add toppings of choice and cover in pan to melt, or microwave for 15-30 seconds.

Serving Size: makes one 9" pizza crust

Number of Servings: 1

Nutritional Info

• Servings Per Recipe: 1
• Amount Per Serving
• Calories: 205.8

• Total Fat: 14.8 g
• Cholesterol: 211.0 mg
• Sodium: 765.1 mg
• Total Carbs: 10.7 g
• Dietary Fiber: 8.1 g
• Protein: 13.5 g

GREEK PITA PIZZA

Greek Pita Pizzas

Prep Time: 20 mins

Cook Time: 15 mins

Total Time: 35 mins

Ingredients

• 6 ounce(s) beef, extra-lean ground*use ground turkey here for lower fat, adjust nutritional values accordingly
• 1/4 cup(s) onion(s), finely chopped
• 2 clove(s) garlic, minced
• 8 ounce(s) tomato sauce
• 1 teaspoon rosemary, fresh, snipped
• 2 pita, 100% whole-wheat, split horizontally and toasted
• 1/2 cup(s) cheese, mozzarella, part-skim, shredded
• 1/2 cup(s) spinach, shredded
• 1 small tomato(es), chopped
• 1/2 cup(s) cheese, feta, crumbled
• 12 olives, pitted, quartered

Preparation

1. Preheat oven to 400°F. In a nonstick skillet, cook beef, onion, and garlic until meat is brown; drain off fat. Stir in sauce and rosemary. Bring to boiling; reduce heat. Simmer for 2 minutes.
2. Top pita rounds with meat mixture and mozzarella cheese. Bake for 2 to 3 minutes more or until cheese is melted. Top with spinach, tomato, feta cheese, and olives. Serve warm.

Nutritional Info (Per serving):

Calories: 251, 

Saturated Fat: 4g, 

Sodium: 739mg, 

Dietary Fiber: 4g, 

Total Fat: 10g, 

Carbs: 25g, 

Cholesterol: 42mg, 

Protein: 16g

Exchanges: 

Vegetable: 1, 

Starch: 1, 

Lean Meat: 1.5, 

Fat: 1

Carb Choices: 1.5

GRILLED ITALIAN CHICKEN SAUSAGE, SAUTEED CHARD, & TOMATOES

Grilled Italian Chicken Sausage, Sauteed Chard, and Tomatoes

 

A fresh bunch of Swiss or Rainbow Swiss Chard - rinsed, dried, and sliced crosswise into shreds
1 garlic clove
1 tablespoon olive oil
One package fully cooked natural chicken sausage in your favorite flavor or variety
Fresh ripe tomato - sliced

Saute the sliced garlic in the olive oil until fragrant. Add the chard, toss and cook until wilted and tender - about 12 minutes.

While chard is cooking, heat grill or nonstick saute pan and light brown the cooked sausages. Remove to cutting board, slice and arrange on plates.

Add a pile of Sauteed Chard, and Tomato Slices - drizzle both vegetables with a little balsamic vinegar and season with sea salt and freshly ground black pepper.

That's the dish.

MEXICAN MEATBALL SOUP

Mexican Meatball Soup - FAST

 

 using Celentano brand frozen meatballs has turned this dish into one of the fastest & easiest weeknight suppers that you can prepare. Makes a large pot of soup for more than one weeknight meals. Excellent to take to work for reheating!

Two, 32-ounce cartons Swanson beef broth
2 cups prepared salsa (I use Goya, Frontera, or Newman’s Own and add the whole jar)
½ cup Ronzoni small pasta bows
Half of a 38-ounce bag of Celentano Italian-style frozen mini meatballs - do not defrost - I like 5 meatballs per bowl
Sea salt and freshly ground black pepper
1/4 cup chopped cilantro
Grated anejo or Parmesan cheese

Combine broth and salsa in a medium pot; bring to a boil. Add pasta, if using, and frozen meatballs; cover, reduce heat and simmer 15 minutes. Season with salt and pepper, and stir in cilantro. Ladle soup into bowls, sprinkle with a bit of cheese and serve.


Makes 2 quarts of soup or 6 to 8 generous servings.

Calories 225,
fat 6 g,
carbs 17 g,
protein 17 g

LASAGNA SOUP

Lasagna Soup

 

This soup actually tastes like lasagna! With the tomato sauce, basil, sausage and smooth, cool ricotta....WOW!

1 tablespoon olive oil
1 pound bulk hot Italian turkey sausage (or 1 pound sausages, casings removed) I've also done this with Morningstar Crumbles
2 cups diced onions
5 cloves garlic, minced
2 cups diced zucchini
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
1/4 teaspoon red pepper flakes
1/4 teaspoon salt
1/4 teaspoon black pepper
One 14.5-ounce can diced tomatoes seasoned with oregano
One 15-ounce can tomato sauce
Two 14-ounce cans low sodium chicken broth
1 cup frozen chopped spinach, thawed
1/2 cup mini Farfalle pasta - optional
2 cups ricotta cheese
2 tablespoons fresh, chopped basil

In a saucepan or stockpot heat the olive oil over medium heat. Add the sausage, onion, and garlic. Cook, breaking up with spoon, until sausage is browned and onions are softened. Add zucchini, dried basil, oregano, pepper flakes, salt, black pepper, tomatoes, tomato sauce, and chicken broth. Bring to a boil. Reduce heat to medium-low and allow to simmer for 15 minutes. Add spinach and pasta, if using, and continue to cook until pasta is done, about 7 minutes.

Meanwhile in a small bowl stir the fresh, chopped basil into the ricotta cheese. When soup is finished, ladle into shallow bowls. Carefully add 1/4 cup (1/8 cup for WLS serving) of the ricotta-basil mixture to the bowl. Sprinkle with freshly grated Parmesan cheese if desired.

Serves 8
Calories 320,
fat 14g,
carbs 20g,
protein, 20g

ITALIAN SAUSAGE SOUP

Italian Sausage Soup

 

Soups are the perfect food for post ops because they are easily accepted by a pouch, and are full of nutrition. This one is quick and easily adapted to whatever you have in the fridge.

A handful of Revival protein chips and this makes a complete and perfect meal!

1 tablespoon olive oil
One pound Italian sausage
One clove garlic, minced
1/2 teaspoon Splenda
2 medium carrots, sliced
Two 14-ounce cans beef broth
One 14-ounce can diced tomatoes, undrained
1/2 teaspoon Italian seasoning
1/4 teaspoon salt
1/4 teaspoon black pepper
One 15-ounce can cannellini beans, drained
One medium zucchini, cubed
2 cups fresh baby spinach
Fresh Parmesan cheese

In a large saucepan brown sausage and garlic in olive oil. Stir in Splenda, carrots, broth, tomatoes, Italian seasoning, salt, and pepper. Cover and simmer for 20 minutes. Add beans and zucchini. Return to simmer, uncovered for 20 minutes or until vegetables are tender. Add spinach and cook for 2 minutes. Serve with Parmesan cheese, if desired. Makes 8 servings.

Per Serving:
Calories 151;
Protein 13 g;
Fat 5 g;
Carbs 9 g;
Sugar 2 g;
Sodium 406 mg

PASTA FAZOOL (ITALIAN BEAN SOUP)

Italian Bean Soup - Pasta Fazool

 

Italian peasant food, but nonetheless absolutely delicious. Beans are an excellent choice for post op living, and the small amount of pasta in this dish doesn’t amount to anything.

1 ½ cups cannellini beans or white beans – soaked overnight in the fridge *or 1 can of white beans
5 garlic cloves, finely chopped
¼ teaspoon crushed red pepper
2 tablespoons olive oil
2 tablespoons tomato paste
2 cups crushed tomatoes
¼ teaspoon dried oregano
Kosher salt and freshly ground black pepper
3 tablespoons chopped flat leaf parsley
½ cup ditalini or elbow pasta

Place drained beans in a medium saucepan, cover with 8 cups of fresh water and cook for 1 to 1 ½ hours, until tender. *or open can, cook beans in juice till hot

While the beans cook sauté half of the garlic and the crushed red pepper in olive oil for about one minute. Add the tomato paste and cook an additional minute; stir in the crushed tomatoes and ½ cup of water. Lower heat and simmer for 15 minutes.

Drain the cooked beans, reserving the cooking liquid. Puree one third of the beans with 1 cup of the reserved cooking liquid in the blender or food processor. Place the remaining whole cooked beans, the pureed beans, and two additional cups of cooking liquid back in the medium pot. Stir in the cooked tomato mixture and add the oregano. Season with salt and pepper – and bring the soup to a boil. Lower heat, add pasta and the remaining garlic and parsley; simmer until pasta is cooked. Serve with a drizzle of olive oil if desired.


Serves 6 as a main dish

Calories 140;
Fat 9 g;
Carbs 13 g;

Protein 5 g

PIZZA RUSTICA or ITALIAN EASTER PIE

Pizza Rustica or Italian Easter Pie

 

This is an Easter classic from Naples. It is usually encased in a double crust and baked in a springform pan. with or without the crust. Once it cools to room temperature you would cut it into wedges from a pie plate or round cake pan, or squares from a square baking pan.

1 pound part skim ricotta – Calabro or Polly-O are the best
4 eggs
1/2 cup freshly grated Parmesan cheese
¼ teaspoon freshly grated black pepper
8 ounces Polly-O mozzarella, cut into 1/2 inch cubes
4 ounces genoa salami - ask for it to be cut on number 5 on the slicer
4 ounces sopressatta cured Italian deli meat
4 ounces pepperoni

Blend the ricotta with the eggs and parmesan cheese. Cut the salami, sopressata, and pepperoni into 1/4 inch cubes; fold into the cheese mixture. Lightly brush a deep dish pie plate or cake pan with olive oil.

Transfer the cheese and meat mixture into the prepared pie plate.

Preheat oven to 325°

Bake 35 to 45 minutes, until golden brown, edges are slightly puffed and a knife inserted near center comes out clean. Cool to room temperature and cut into thin wedges.

Serves 10.
Calories per serving 184;
fat 12 g:
Carbs 4 g:
Protein 16 g.

ITALIAN SAUSAGE & VEGETABLE PUFF

Italian Sausage & Vegetable Puff

 

With our busy lives, we look for simple dishes that are versatile. This dish is called a strata in Italy and works for breakfast, brunch, lunch, or supper and can feed a crowd! I bake it on a Sunday morning when the kids and grandkids are visiting and pair it with a big bowl of fresh fruit salad so we can to sit on our patio and enjoy good food and family. Made for supper, I have plenty of leftover squares to gently reheat in our office microwave for weekday lunches.

8 ounces Jimmy Dean Italian Sausage
1 medium red or orange bell pepper, diced
1 medium onion, diced
8 large eggs, well beaten
½ cup milk
One, 15-ounce container part skim milk ricotta
1/2 cup Bisquick baking mix - I buy an small serving envelope instead of a box
One, 15-ounce can quartered artichoke hearts, well drained
2 cups shredded Italian Blend cheese – most stores carry three and four cheese blends
1/2 teaspoon Italian seasoning, or 1 tablespoon fresh chopped basil or parsley
1 teaspoon sea salt
Non-stick vegetable cooking spray

Preheat oven 325°.

In a large nonstick skillet, sauté the sausage, peppers and onion over medium heat until meat is no longer pink and vegetables are tender; drain off any fat and set aside.

In a large bowl, using an electric hand mixer beat the eggs until thick and lemon colored – blend in the milk, ricotta, and Bisquick. Fold in the cooled cooked sausage and vegetable mixture, artichokes, cheese, Italian seasoning, and salt. Pour into a 13 x 9 inch baking dish coated with vegetable cooking spray – OR divide mixture between twelve large muffin cups.

Bake for 30 to 35 minutes, until a knife inserted near center comes out clean. Allow to cool for 15 minutes before cutting into 12 squares (divide into 4 along the long side of pan and divide by 3 along short side of pan)

12 Servings
Per Serving:
247 Calories;
19 g Protein;
9 g Tot Fat;
10g Carb;
2 g Fiber;
273 mg Calcium;
2 mg Iron;
706 mg Sodium;
226 mg Cholesterol

CHICKEN W MUSHROOM & GORGONZOLA

Chicken with Mushrooms & Gorgonzola

Gorgonzola (Italian pronunciation: [ɡorɡonˈdzɔːla]) is a veined Italian blue cheese, made from unskimmed cow's and/or goat's milk. It can be buttery or firm, crumbly and quite salty, with a 'bite' from its blue veining.

There are two things about chicken breasts that every busy home cook should know. First, the possibilities are endless, and second, slicing boneless breasts on an angle and searing the slices over medium-high heat, makes for quick-cooking, golden brown, juicy chicken.We recommend serving this version of Chicken Marsala over mini penne, but any pasta shape will do. 

Serves 2-3

1 lb. boneless, skinless chicken breast halves (about 3)
Kosher salt and freshly ground black pepper
3 Tbs. extra-virgin olive oil
6 oz. cremini or white mushrooms, sliced 1/8 inch thick (about 2-1/4 cups)
2 large cloves garlic, minced
1/3 cup heavy cream
1-1/2 oz. crumbled Gorgonzola (1/3 cup)
1 Tbs. chopped fresh flat-leaf parsley

---

Trim the chicken, removing the tenders, and slice on an angle into 3/4-inch-thick pieces; season generously with salt and pepper.

n a 10-inch straight-sided sauté pan, heat 2 Tbs. of the oil over medium-high heat until it shimmers. Add half of the chicken and cook, flipping once, until lightly browned and just barely cooked through, 1 to 2 minutes per side. Transfer the chicken to a plate; repeat with the remaining chicken. Cover with foil to keep warm. Return the pan to medium-high heat and add the remaining 1 Tbs. oil. Add the mushrooms, season lightly with salt, and sauté, stirring with a wooden spoon, until softened and well browned, 3 to 4 minutes. Reduce the heat to medium, add the garlic, and cook, stirring constantly, until fragrant, 20 to 30 seconds. Pour in the Marsala and scrape the pan with the spoon to loosen any browned bits; simmer until the Marsala is reduced slightly, about 2 minutes. Stir in the cream and simmer until thickened slightly, 2 to 3 minutes. Add two-thirds of the Gorgonzola and stir until melted, 1 to 2 minutes. Taste the sauce; add salt and pepper as needed. Add the chicken along with any accumulated juices and turn to coat with the sauce. Serve immediatly, sprinkled with the remaining cheese and the parsley.

Serving Suggestions

Start this meal with a crisp and creamy Celery, Fennel, and Black Olive Salad with Parmigiano Dressing.

nutrition information (per serving):
Size : based on three servings; Calories (kcal): 510; Fat (g): 31; Fat Calories (kcal): 280; Saturated Fat (g): 12; Protein (g): 36; Monounsaturated Fat (g): 15; Carbohydrates (g): 9; Polyunsaturated Fat (g): 3; Sodium (mg): 760; Cholesterol (mg): 130; Fiber (g): 1;

ITALIAN AVACADO & WALNUT SALAD

Italian Avocado and Walnut Salad

Preparation time: 10 min	Servings: 4
Cooking time: 0 min

Ingredients:

2 tbsp chopped walnuts

1/2 lb packaged salad

1/4 lb red leaf lettuce, shredded

1 avocado, pitted, peeled and diced

1/2 cup fat-free Italian dressing

1/2 cup seasoned croutons

2 tsp lemon juice

1/4 tsp salt (optional)

Cooking Directions:

Combine avocado and lemon juice in a salad bowl. Add lettuce and walnuts and toss. Combine remaining ingredients, except croutons, in a jar with a tight-fitting lid. Add pepper to taste. Shake vigorously. Pour dressing over salad and toss. Serve with croutons.

Nutrition Facts

Calories 130

% Calories From Fat 62.3%

Total Fat 9g

Saturated Fats 1.3g

Mono-unsaturated Fats 4.2g

Poly-unsaturated Fats 2.6g

Cholesterol 0.9mg

Sodium 550mg

Total Carbohydrates 12g

Dietary Fiber 4.4g

Sugar 3.8g

Protein 3.1g

GAZPACHO SALAD

Gazpacho Salad

 

1 medium tomatoes, chopped
1/2 medium cucumber, chopped
1/2 medium green pepper, seeded chopped
1 celery stalk, finely chopped
1/4 cup onion, chopped
1 tbsp. parsley, fresh, chopped
FOR THE HERB DRESSING:
3 tbsp. red wine vinegar
2 tbsp. lemon juice, fresh squeezed
1 tbsp. olive oil
1 tsp. Dijon-style mustard
1/2 tsp. oregano
1/2 tsp. garlic powder

Instead of blending the vegetables to make the traditional soup, stop at the
chopping phase and serve as a salad.

Combine first 6 ingredients in a 13x9x2-inch baking dish.

Combine all ingredients for the Herb Dressing and mix or whisk until
thoroughly blended. Pour dressing over the vegetables; toss gently Chill at
least 2 hours.

Arrange lettuce leaves on serving platter. Spoon salad over leaves and
serve.

Yield: 5 servings

One Serving = 1/2 cup Calories: 57 Protein: 2 g Fat: 3 g Carbohydrate: 7 g
Fiber: 2. 8 g Cholesterol: 0 mg Sodium: 34 mg Potassium: 335 mg

Exchange: 1 Vegetable 1/2 Fat

CHICKEN CACCIATORE

Chicken Cacciatore


Ingredients:

1 cup sliced mushrooms
1 cup tomato sauce
1 16-ounce can whole plum tomatoes
1/4 tsp. basil
1/4 tsp. oregano
1 bay leaf
2 tsp. minced garlic
1 chopped onion
4 half chicken breasts, skinned, boned
2 Tbsp. fat-free chicken broth 

Directions:

1. Heat chicken broth in a non-stick skillet and brown chicken, onion, and garlic.
2. Add all other ingredients except mushrooms. Bring to a boil, then cover and simmer
about 30 minutes.
3. Add mushrooms, cook 10 minutes more.
4. Remove chicken from pan, boil down sauce until slightly thickened.
5. Serve over cooked rice.

Makes 6 Servings

Nuritional Info Per Serving:
Calories: 217
Protein: 28 g
Sodium: 382 mg
Cholesterol: 73 mg
Fat: 3.5 g
Carbohydrates: 15 g
Exchanges: 1 Starch; 4 Lean Meat