Notes:
Easy, creamy, yummy!

From - Company’s Coming Light Recipe Book

Servings: 6

Ingredients:
3lbs Chicken peices, skin removed
1/3 cup All-purpose flour
2X1/4oz Low Sodium Chicken bouillon packets
1 tsp Dill weed
1/4 tsp Paprika
1/4 tsp Pepper
1 1/4 cup Skim Milk
1 cup Low fat plain yogurt
Paprika to sprinkle

Directions:
Arrange chicken in 3 quart (4L) casserole dish.
Mix flour, bouillon powder, dill, first amount of paprika, and pepper in saucepan. Stir in about 1/2 cup milk until smooth. Stir in remaining milk and yogurt. Heat and stir until it boils and thickens. Pour over chicken. Sprinkle with paprika, cook, uncovered, in 350F (175C) oven for about 1.5 hours.

Calories - 202
Cholesterol - 78mg
Sodium - 336mg
Fat - 4g

Submitted by:
Michelle

Notes:
A great meal to be eaten at home, but can also be served at a barbeque and picnics, with or without the salsa and guacamole.  These have proved very popular at our house and have many fewer calories than the normal version.  A serving is 2 burgers and a quarter of the salsa and guacamole. I’ve also substituted canned corn kernels for the beans, and this actually lowered the calorie count a little.

 If you omit the tortillas, you can reduce the calories even further.

Per serving: 456 calories

Servings: 4

Ingredients:
The burgers
• 400g ground turkey/turkey mince (use the best quality ground turkey/turkey mince you can find)
• 1 shallot or small onion, finely chopped
• 1 clove of garlic, peeled and very finely chopped
• 1 teaspoon ground cumin
• 1 teaspoon ground coriander
• ½ teaspoon smoked paprika
• A pinch of dried chili flakes
The guacamole
• 1 avocado
• 1 clove of garlic, peeled
• 1 lime
• Salt and freshly ground black pepper
The salsa
• 4 ripe tomatoes, chopped
• ½ red onion, chopped
• 120gm (4.5oz) tin of blackeye beans
• A splash of olive oil
• Juice and zest of ½ a lime
• A handful of coriander/cilantro, roughly chopped
• ½-1 chili (depending on how hot you like your food), finely chopped
• 4 flour tortillas, low calorie/fat version if possible
• ½ iceberg lettuce, shredded
• 150gm (5.5oz) 0% fat Greek yoghurt
• 1 lime, cut into wedges
• Jalapeño peppers

Directions:
1. Mix all the burger ingredients together and make into eight patties. Set aside.
2. To make the guacamole, scoop out all the avocado flesh and put into a blender with the garlic and lime juice. Blend until smooth and season to taste.
3. To make the salsa, mix the tomato and onion with the beans, olive oil, lime juice, coriander and chili. Season and set aside.
4. Heat up a griddle pan. Cook the burgers for about five minutes on each side, turning occasionally to chargrill all over.
5. Heat up a frying pan/skillet (with no oil) and warm the tortillas through. Or do this in the microwave.
6. Serve the burgers with some shredded lettuce, a dollop of yoghurt, the guacamole and salsa, wrapped in a tortilla
7. Serve the lime and the jalapeño peppers on the side for extra flavour and heat.

Submitted by:
Juliette

Notes:
Preparation time: 40 minutes (mainly to pre-cook the chicken).  You can also use pre-cooked, skinless chicken, e.g. left over from a roast chicken, provided this is moist succulent chicken meat, as this will cut cooking time considerably.

Cooking time: 6 minutes

Serves 3, Per Serving:  237 calories.  Double the recipe to serve 6.

Variations:  You can also add Chinese Cabbage, Pak Choi or Bok Choi.  I’ve also added broccoli, peppers/capsicums, fresh asparagus, button, oyster and shitake mushrooms if I have them to hand. 

Servings: 3

Ingredients:
• 175gm (7oz) medium egg noodles
• 1 calorie oil spray
• 1 medium onion
• 2 cloves garlic
• 175g (7oz) bean sprouts
• 175g (7oz) mange tout / snow peas
• 225g (8oz) chicken breast, fillets - skinless & boneless
• 2 tablespoons dark soy sauce
• 4cm (2”) fresh ginger root, peeled
• 1 teaspoon five spice powder

Directions:
1. Preheat the oven to 190C/375F/gas mark 5.
2. Put a piece of aluminium foil (approx 30×40cm/12" x 15") onto a baking sheet and spray with 1 calorie cooking spray.
3. Place the chicken breasts, side by side, onto the centre of the foil, and sprinkle with 2 tablespoons of water. Close the foil around the chicken to make a loose, but tightly closed, parcel.
4. Bake the chicken in the oven for 30-35 minutes until cooked through. Remove the chicken from the oven, allow it to cool slightly, shred and set aside.
5. Thinly slice the onion, garlic and ginger, and top and tail the mange tout/snow peas.
6. Cook the noodles in a large pan of boiling, salted water according to the pack instructions.
7. In the meantime, heat the remaining oil in a wok or large frying pan, and stir-fry the onion and ginger over high heat for 2-3 minutes until the onion is softened.
8. Add the garlic, bean sprouts, mange tout/snow peas and five spice powder, and continue stir-frying for a further minute.
9. Drain the noodles well and add to the wok/frying pan, add shredded chicken and soy sauce. Stir-fry for a further 2 minutes until piping hot.

Serve immediately.

Submitted by:
Juliette