Savory Chicken Stew and Dumplings

Prep Time:15 min

Start to Finish:35 min

makes:3 servings

1/4	cup Gold Medal® all-purpose flour
1/2	teaspoon dried sage leaves
1/2	teaspoon dried thyme leaves
1/4	teaspoon pepper
1 3/4	cups reduced-sodium vegetable broth (from 32-oz box)
1 1/2	cups Green Giant® Valley Fresh Steamers™ frozen mixed vegetables
1	cup cut-up cooked chicken breast
1	cup Bisquick Heart Smart® mix
2	tablespoons chopped green onions (2 medium)
1/8	teaspoon onion powder
1/3	cup fat-free (skim) milk

1.	In 2-quart saucepan, mix flour, sage, thyme and pepper. Gradually stir in broth with wire whisk until blended. Heat to boiling over medium heat, stirring constantly. Stir in vegetables and chicken; heat to boiling.
2.	In small bowl, stir together Bisquick® mix, onions and onion powder. Stir in milk just until moistened. Drop by 6 spoonfuls onto boiling stew; reduce heat.
3.	Simmer uncovered 10 minutes; cover and simmer 10 minutes longer.
High Altitude (3500-6500 ft): No change.

Nutritional Information

1 Serving: Calories 310 (Calories from Fat 40); Total Fat 4 1/2g (Saturated Fat 1/2g, Trans Fat 0g); Cholesterol 40mg; Sodium 560mg; Total Carbohydrate 46g (Dietary Fiber 2g, Sugars 9g); Protein 20g Percent Daily Value*: Vitamin A 30%; Vitamin C 2%; Calcium 20%; Iron 15% Exchanges: 2 Starch; 1 Other Carbohydrate; 1 Vegetable; 1 Lean Meat Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.

Butternut Squash Casserole

 

Ingredients

• 2 cups sliced tart apples
• 1 tablespoon sugar
• 2 tablespoons butter, divided
• 1 cup mashed cooked butternut squash
• 1 teaspoon brown sugar
• 1/8 teaspoon salt
• Dash white pepper
• 
  TOPPING:
• 1/2 cup frosted cornflakes, coarsely crushed
• 2 tablespoons chopped pecans
• 2 tablespoons brown sugar
• 2 teaspoons butter, melted

Directions

• In a large skillet, saute apples and sugar in 1 tablespoon butter for 4-5 minutes or until crisp-tender. Place in a 1-qt. baking dish coated with cooking spray; set aside.
• In a small bowl, combine the squash, brown sugar, salt, pepper and remaining butter; spoon over apples. Combine topping ingredients; sprinkle over casserole.
• Bake, uncovered, at 350° for 15-20 minutes or until heated through and topping is browned. Yield: 3 servings.

Nutrition Facts: 1 serving (prepared with reduced-fat butter) equals 230 calories, 9 g fat (3 g saturated fat), 13 mg cholesterol, 222 mg sodium, 41 g carbohydrate, 5 g fiber, 2 g protein.

Butternut Squash Casserole published in Cooking for 2 Winter 2009, p57

Italian Spiral Meatloaf

Ingredients

• 2 eggs, beaten
• 1 cup pizza sauce, divided
• 1 cup seasoned bread crumbs
• 1 medium onion, chopped
• 1 medium green pepper, chopped
• 1 teaspoon dried oregano
• 1 garlic clove, minced
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 2 pounds lean ground beef (90% lean)
• 1 pound bulk Italian sausage
• 1/2 pound sliced deli ham
• 2 cups (8 ounces) shredded part-skim mozzarella cheese, divided
• 1 jar (6 ounces) sliced mushrooms, drained

Directions

• In a large bowl, combine the eggs, 3/4 cup pizza sauce, bread crumbs,
• onion, green pepper, oregano, garlic, salt and pepper. Crumble beef
• and sausage over mixture and mix well.
• 
  
• On a piece of parchment paper, pat beef mixture into a 12-in. x
• 10-in. rectangle. Layer the ham, 1-1/2 cups cheese and mushrooms
• over beef mixture to within 1 in. of edges. Roll up jelly-roll
• style, starting with a short side and peeling parchment paper away
• as you roll. Seal seam and ends. Place seam side down in a greased

© Taste of Home 2010

2 of 2

Italian Spiral Meat Loaf (continued)

Directions (continued)

• 13-in. x 9-in. baking dish; brush with remaining pizza sauce.
• 
  
• Bake, uncovered, at 375° for 1 hour. Sprinkle with cheese. Bake
• 15-20 minutes longer or until no pink remains and a meat thermometer
• reads 160°. Using two large spatulas, carefully transfer meat
• loaf to a serving platter. Yield: 12 servings.
• 
  

Nutrition Facts: 1 slice equals 386 calories, 23 g fat (9 g saturated fat), 130 mg cholesterol, 981 mg sodium, 12 g carbohydrate, 1 g fiber, 31 g protein.

© Taste of Home 2010

Slow Cooker Buffalo Chicken Sandwich

	1	package (3.35 lb) boneless skinless chicken thighs (about 14 thighs)
1 3/4	cups Buffalo wing sauce
1	English (seedless) cucumber
12	large sandwich buns, split
3/4	cup crumbled blue cheese

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1. Spray 3 1/2- to 4-quart slow cooker with cooking spray. Place chicken in cooker. Pour 1 cup of the Buffalo wing sauce over chicken. Cover; cook on Low heat setting 7 to 8 hours.
2. Remove chicken from cooker; place in medium bowl. Place strainer over another medium bowl. Strain juices from cooker; skim fat from juices. Reserve 1 1/2 cups juices. Stir chicken to separate into pieces. Return chicken to cooker; stir in reserved juices. Increase heat setting to High. Cover; cook about 15 minutes or until thoroughly heated.
3. Meanwhile, cut cucumber in half crosswise. With vegetable peeler, cut 1 strip of peel lengthwise from 1 cucumber half; discard strip that is mostly peel. Continue cutting thin strips lengthwise from cucumber, making about 18 strips. Repeat with other half of cucumber. Set strips aside.
4. Fill each bun with 1/2 cup chicken mixture, about 3 strips of cucumber, 1 tablespoon of the remaining wing sauce and 1 tablespoon blue cheese.

   Nutrition Information:

   Nutrition Information:

   1 Serving (1 Sandwich)

   • Calories 400
   • (Calories from Fat 140),

   • Total Fat 15g
   • (Saturated Fat 5g,
   • Trans Fat 1/2g),
   • Cholesterol 85mg;
   • Sodium 1390mg;
   • Total Carbohydrate 31g
   • (Dietary Fiber 1g,
   • Sugars 6g),
   • Protein 34g;

   Percent Daily Value*:

   • Calcium ;

   Exchanges:

   • 2 Starch;
   • 0 Fruit;
   • 0 Other Carbohydrate;
   • 0 Skim Milk;
   • 0 Low-Fat Milk;
   • 0 Milk;
   • 0 Vegetable;
   • 0 Very Lean Meat;
   • 4 Lean Meat;
   • 0 High-Fat Meat;
   • 1/2 Fat;

   Carbohydrate Choices:

   • 2;

   *Percent Daily Values are based on a 2,000 calorie diet.

Tomato and Basil Flatbread Pizza

Prep Time:5 min

Start to Finish:10 min

makes:2 pizzas

2	tablespoons pesto sauce
2	flatbreads or pitas, each about 7 inches across
1	tomato, thinly sliced
1	tablespoon chopped fresh basil leaves
1/4	cup shredded mozzarella cheese

1.	Heat oven to 425°F.
2.	Spread pesto on bread. Add a layer of tomato and a layer of basil. Sprinkle cheese over top. Bake for 7 minutes, or until cheese is golden and melted.

Nutritional Information

1 Pizza: Calories 350 (Calories from Fat 120); Total Fat 13g (Saturated Fat 3 1/2g, Trans Fat 0g); Cholesterol 10mg; Sodium 600mg; Total Carbohydrate 45g (Dietary Fiber 6g, Sugars 8g); Protein 13g Percent Daily Value*: Vitamin A 15%; Vitamin C 8%; Calcium 15%; Iron 15% Exchanges: 3 Starch; 0 Other Carbohydrate; 0 Vegetable; 1/2 Lean Meat; 2 Fat Carbohydrate Choices: 3
*Percent Daily Values are based on a 2,000 calorie diet.

Pork Medallions in Mustard Sauce

•  
• 4 Servings
• Prep/Total Time: 30 min.

Ingredients

• 1/2 cup reduced-sodium chicken broth
• 2 tablespoons thawed apple juice concentrate
• 4-1/2 teaspoons stone-ground mustard
• 1 pound pork tenderloin, cut into 1/2-inch slices
• 1/4 teaspoon salt
• 1/4 teaspoon pepper
• 1 tablespoon olive oil
• 2 garlic cloves, minced
• 1 teaspoon cornstarch
• 2 tablespoons cold water
• 1 tablespoon minced fresh parsley

Directions

• In a small bowl, combine the broth, juice concentrate and mustard; set aside.
• Sprinkle pork with salt and pepper. In a large nonstick skillet, brown pork in oil. Remove and set aside.
• Add garlic to the pan; saute for 1 minute. Add reserved broth mixture, stirring to loosen browned bits from pan. Bring to a boil. Reduce heat; simmer, uncovered, for 6-8 minutes or until liquid is reduced to about 1/3 cup.
• Return pork to the pan; cover and cook over low heat for 3-4 minutes or until meat is no longer pink. Combine cornstarch and water until smooth; add to the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Sprinkle with parsley. Yield: 4 servings.

Cooking for 2: Pork Medallions in Mustard Sauce for Two

Nutrition Facts: 3 ounces cooked pork equals 193 calories, 7 g fat (2 g saturated fat), 63 mg cholesterol, 356 mg sodium, 6 g carbohydrate, 1 g fiber, 23 g protein. Diabetic Exchanges: 3 lean meat, 1/2 starch, 1/2 fat.

Chicken Spaghetti Bolognese

Prep Time:15 min

Start to Finish:30 min

makes:8 servings

2	tablespoons extra-virgin olive oil
1/2	onion, finely chopped
3	garlic cloves, finely chopped
1/2	celery stalk, finely chopped
1	medium sized carrot, peeled and finely chopped
1	pound of ground chicken
1	(28-ounce) can crushed tomatoes
1	cup Progresso® Reduced-Sodium Chicken Broth
1/2	cup white wine
2	tablespoons fresh basil or 1 teaspoon dried basil
1	teaspoon sugar
1	pound uncooked multigrain spaghetti
1/3	cup fat free half-and-half
1/4	cup shredded Parmesan cheese

1.	In a large skillet, heat oil over medium-high heat. Add onions, garlic, celery and carrot. Sauté until vegetables are soft, about 5 minutes.
2.	Add ground chicken and brown for a few minutes. Then, turn up heat and add tomatoes, broth, wine, basil and sugar, being sure to stir and scrape the brown bits off the bottom of the pan.
3.	Simmer uncovered over low heat stirring occasionally until sauce thickens, about 15 minutes. Remove from heat. If sauce is too thick, add a little more chicken stock.
4.	While sauce simmers, cook pasta in large pot of boiling water. Add fat- free half & half to sauce and serve over cooked spaghetti; sprinkle with Parmesan cheese.

Nutritional Information

1 Serving: Calories 370 (Calories from Fat 80); Total Fat 9g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 35mg; Sodium 690mg; Total Carbohydrate 54g (Dietary Fiber 6g, Sugars 8g); Protein 19g Percent Daily Value*: Vitamin A 40%; Vitamin C 15%; Calcium 8%; Iron 15% Exchanges: 2 1/2 Starch; 1 Other Carbohydrate; 0 Vegetable; 1 1/2 Very Lean Meat; 1 1/2 Fat Carbohydrate Choices: 3 1/2
*Percent Daily Values are based on a 2,000 calorie diet.