Notes:
This is dish of braised chicken breast and vegetables that can be made in any sized portions, so you can make it for yourself or for the whole family.  It’s really is so tasty that the rest of the family won’t care that it is healthy and low in fat if you do make it for everyone.

Servings: 1 +

Ingredients:
Small to medium lean chicken breast (one per person)
Carrots, sliced (I use lots of carrots and onions to fill up on)
Onions, sliced
Celery, sliced (don't go too overboard if you're not fond of celery, as the favour can overpower the dish)
potatoes, sliced (optional, and don't use too many, I suggest about 1 x small to medium potato, per person)
Salt and freshly ground black pepper to season
Fresh or dried rosemary
A little sprinkling of mixed herbs (oregano, parsley, thyme)
Stock made with 1 x chicken/vegetable stock cube mixed with 1/2 pint of hot water per person/portion

Directions:
1]Preheat the oven to 180C/350F, reduce this to 150C/300F if you're using a fan-assisted oven.
2]Trimmed all of the fat off the chicken breast/s.
3]Chop and slice all the vegatables (holding back a handful of onions) and put into a large ovenproof casserole/braising dish.
4]Heat a fying pan on a medium/high heat and seal off the chicken and the remaining onions. Do not add any oil to the pan unless the pan is not non-stick. If this is the case, use only a teaspoon (5mls) of olive oil to prevent sticking.
5]When the chicken is a nice golden brown on each side, add it to the oven dish along with the onions in the pan.
6]Mix the stock cube with hot water and pour over the contents of the dish.
7]Add mixed herbs, salt and pepper and rosemary and stir to evenly distribute throughout the dish.
8]Cook for 1 & 1/2 hours in the oven or until chicken and vegetables tender.
9]Serve with SMALL crusty bread roll.

Submitted by:
Jeannie

Notes:
Chicken Fajitas recipe …with a healthier take!

Servings: 2

Ingredients:
4 medium sized Boneless chicken breast or 8 chicken tenders( 2 fajitas per person)
, Corn tortillas, Salsa, Kraft Fat free shredded cheese, Fat Free Sour cream, McCormick Fajita seasoning, Assorted colors of bell peppers 1 small onion
*black beans are optional, you can cook them seperately and then add them to the mix later if you want.

Directions:
-Slice chicken breast into small stirps begain to cook with 1 tablespoon of Extra Virgin olive oil( fat free cooking spray)
-Chop onions, and bell peppers into small strips also( you can add the veggies half way into cooking time because they will have morew time to cook later)
-after chicken breast are cooked and veggies have began to soften add fajita seasoning with the reccomended amount of water.
-cover and let simmer (stirring occasionally) for about 10-15 on medium heat
-Heat corn tortillas in microwave for 1 minute
scoop fajita mixture in the tortilla and add you fav condiments and leave the ones you dont like!!

Submitted by:
Ebony

Notes:
Fried Rice with Chicken and Vegetables. It’s easy to add in whatever other vegetables that you want. These are just the basics that I always use, and these are what is calculated in the nutritional information.

Per Serving Nutritional Information

Calories: 196 (approximate); Fat: 4.11 g. ; Carbohydrates: 19.73 g.; Protein: 10.82 g.

Servings: 6

Ingredients:
2 stalks Celery
3 green onions
1/2 cup matchstick carrots
2 small corn on the cob
2 Tbsp. Onion
2 cooked boneless, skinless Chicken breasts
2 1/2 cups Brown Rice cooked
1/2 Vegetable bullion cube
4 Tbsp. low sodium soy sauce
2 medium eggs(1 extra large or the equivalent in egg substitute)
4 Tbsp. Red Wine Vinegar

Directions:
1.) Cook the rice. This time, I just used instant brown rice by minute maid, and that's what I used when I calculated out the calories per serving. I add in 1/2 of a vegetable bullion cube when I cook the rice. The chicken also needs to be cooked at this point. I cook my boneless, skinless breasts on my George Foreman Grill with a little pepper and Garlic Powder.
2.) While cooking the rice, Chop up the veggies. I tend to go for smaller pieces because they cook quickly. Put the corn on the cob in boiling water for a couple of minutes. After it has heated up some, cut the corn off of the cob and toss in with the other veggies.
3.) Heat 1 tsp. canola oil(or oil of your choice) in a large, nonstick skillet. After oil has heated up, toss in the vegetables. Cook until soft, but not soggy.
4.) After veggies are cooked, add the chopped up chicken breasts. Make sure they are both warm and add in the rice. Stir thoroughly. While this mixture heats, mix the two raw eggs together with low sodium soy sauce and the red wine vinegar. Pour the egg mixture on top of the rice. Stir the rice until sure that all the egg has cooked up completely.
5.) Can add extra soy sauce and red-wine vinegar if needed.

Submitted by:
Ashley

Notes:
Tart crunchy salad- very refreshing

Servings: 4 +

Ingredients:
2 cucumbers
2 roma tomatoes
1/4 cup olives- any kind that you like will do (kind of optional- you decide how many if any to add)
apple cider or balsamic vinegar - however much is enough to cover the salad when its chilling in a bowl (probably 1 to 2 cups depending on your bowl)
1 tblsp honey
1/2 cup pickled mushrooms (optional)
Dill weed
Salt (Kosher salt works best)
Pepper
a pinch of oregano (optional)
1/4 tsp minced garlic

Directions:
Slice the cucumbers thin and cube the tomatos, place both ingredients in a bowl. Add the spices- honey, garlic - olives and mushrooms. Pour vinegar over the whole thing until the vinegar is just slightly over the top of all the ingredients. Chill at least 4 hours- its best after 24 hours. Because of the vinegar this salad will stay quite a while in your refrigerator. (it even stays crispy)

Submitted by:
Jessica

Notes:
This is a fritatta recipe I got from a health website. I do not recall the website but these are absolutely delicious and easy to make! And very good for you. On the website they boasted that a breakfast higher in calories and protein would actually lower your calorie intake for the remainder of the day! I tested it and it DOES WORK! This is supposed to be eaten with one slice of toast and a half cup berries. It feels like a big breakfast and it really does make you not so hungry all day long! The recipe said it was 250 calories for this, but I use a cupcake pan which cut the suggested serving size down quite a bit (they said it was 4 servings but I got six) - so I added the whole breakfast up (toast and berries) and it runs around 350 calories. Feel free to replace things to cut the calories if need be!

Servings: 4-6

Ingredients:
Basil
Spinach
Eggs
Shredded Asiago Cheese
Onion or Scallop (scallop is recommended because it isn't as strong)
Sun Dried Tomatoes
Salt

Directions:
Cook in a pan on medium or medium high 1 small Scallop until soft but not brown then add 1 Cup packed spinach (I use olive oil cooking spray) until it's soft
This should only take about 5 minutes.

Take pan off of stove and set aside (if it's still cooking make sure and throw it in to a bowl until you need it - don't want it to over cook)
Beat 4 egg whites and 4 whole eggs in a separate bowl
Finely chop 1/4 cup basil and throw into the egg mixture
Chop 1/4 cup Sundried Tomatoes and throw in to the egg mixture
throw in 1/2 tsp. salt & pinch of pepper
Throw in 1/2 Cup shredded Asiago cheese into the egg mixture, along with your spinach and scallop.
(Feel free to add garlic if you like!)

Spoon mixture into cupcake pan or baking dishes (the site said it made only 4 but I got 6 out of this using the cupcake pan instead. If you use the larger baking dishes make sure to note that this breakfast will be higher in calories…duh…I know )

Cook for approximately 10-14 minutes at 250 degrees until the middle is firm (no juicy centers!)

I premade these for the entire week once and it actually wasn't bad…some of my friends grossed out at the idea but it kept me on track breakfast wise!

Submitted by:
Sharon

Notes:
Cream cheese filled with fruit and other goodies!

75 calories a serving in a tablespoon!

Servings: 1 2/3 cups

Ingredients:
mandarin oranges
pineapple tidbits
toasted flaked coconut
chopped and toasted slivered almonds
8 oz container of soft cream cheese

Directions:
Mix the ingredients together and smear a nice helping on top of a slice of toasted nut bread!

Submitted by:
Chelley Bones

Notes:
A delicious, low calorie, good for your heart soup!

144 calories per one cup serving!

Servings: 14

Ingredients:
1 pound ground chuck
2 cups V8 juice (low sodium)
2 (16-ounce) packages frozen veggies
2 (14.25-ounce) cans beef broth (no salt added)
2 (14 1/2-ounce) cans diced tomatoes (no salt added)
1/2 cup uncooked alphabet-shaped pasta (I used a fun shape but you can use whatever you have on hand, preferably small such as elbows, macaroni, or wheels.)
dash of salt, pepper, and Italian seasoning

Directions:
Brown chuck in a pot. Drain meat and towel off excess fat as well as wiping down the pot. Return meat and add the V8 and next three ingredients. Bring to a boil, cover, and simmer for 10 minutes. Add in pasta and remaining ingredients, bring to a boil again, cover, and simmer for another 10 minutes or until pasta is cooked to your liking. Enjoy with a slice of garlic bread!

Submitted by:
Chelley Bones

Notes:
Chicken Pot Pie -Full flavor bubbling forkfuls of delicious goodness!!

Servings: Makes 4

Ingredients:
8 oz. Lean skinless chicken Breast One can Campbells 98% fatfree Cream of Celery Soup
1 pkg. Reduced Fat crescent rolls ( Pillsbury or store brand ) One pkg. Frozen Mixed Veggies ( must equal 3 cups)
Salt and Pepper to taste

Directions:
Cut chicken Breast into chunks and saute with Pam until lightly brown and cooked through. Cook veggies according to Pkg directions. Mix Can of soup , with chicken and veggies. Place in a 350 oven for 15-20 minutes. Remove from oven and place 3 red. fat rolls across top and return to oven for approx. 20 minutes or until rolls browned to your liking. I use a 9×9 pan and entire recipe makes 4 servings . Serve with a side salad for a filling meal. Swap soups for others that are 98% fat free for a totally different flavor.

Submitted by:
Lisa

Notes:
Calories-134 to 168 (small or medium potato) per serving

Serving size-1 potato per person

This is a quick and easy recipe that my daughter loves.

Servings: 1+

Ingredients:
1 small or medium potato per person
seasoned salt, mrs. dash, cajun spice or any seasoning you like
pam cooking spray (i like the olive oil spray or butter flavor)

Directions:
slice each potato in to thick rounds.
lightly spray baking sheet with pam.
arrange potato rounds in single layer.
sprinkle with seasoning.
lightly spray tops of potatoes with pam.
bake at 375 degrees for 35 minutes or until done.

Submitted by:
laurie

Notes:
This stuffed bell pepper dish is a great recipe, easy for any skill level cook and great for dinner parties or if you like to make and store extra.

Servings: 6-8

Ingredients:
1 Medium Onion
1 Package Extra Lean Turkey Meat
1 Large Can Stewed Tomatoes
2 Cups Brown Rice (Uncooked Measurement)
1 Small Can Rotel
1 Tbsp Olive Oil
Garlic (Clove or Jarred - not in oil)
6-8 Bell Peppers
Salsa or Tomatoe Paste

Directions:
Boil rice in pot with water (follow directions on package) set aside once finished (this is great to start at the same time as tthe Onions and Garlic). Saute Onion and Garlic in Olive Oil until both are tender, set aside and add the turkey to the skillet and cook the Ground turkey all the way through (like you would ground beef). Once cooked add in the onions & Garlic, cooked rice, rotel (do not strain), strained stewed tomatoes, let mixture sit on low heat while you cut open the of the green ppeppers ( I always set the tops aside for a healthy snack later). Hollow out the center of the peppers and fill with one cup of the rice mixture each. Once stuffed top with the salsa or tomatoe paste and bake for 30mintues at 350 degrees.

Submitted by:
Tara