Pasta with Chicken and Artichokes

Prep: 5 min.     Serves: 4

Ingredients:

• 2 (6 oz.) chicken breast halves
• 1 cup low-sodium chicken broth
• 3/4 cup heavy cream
• 1 (9 oz.) pkg. frozen artichoke hearts, thawed
• 1/2 lb. angel hair pasta
• salt and pepper
• 1/4 cup chopped parsley
• 1/4 cup grated Parmesan (2 oz.)

Directions:

1. Bring a large pot of salted water to a boil.  Pound chicken with a rolling pin to 1/2 inch thicknes.  Pour broth into a skillet; bring to boil over high heat.  Add chicken, lower heat to medium and cover.  Cook, turning twice, until no longer pink.  12 minutes.
2. Transfer chicken to a plate and cover with foil.  Increase heat to high and bring broth to a boil.  Boil rapidly until liquid has reduced by half.  Pour in cream, bring to boil, and cook until thick enough to coat back of a spoon, 5-7 min. (Watch carefully and stir to prevent it from boiling over.)
3. Chop chicken and artichokes; set aside.  Cook pasta according to package directions; drain.  Return pasta to pot and stir in sauce, chicken and artichokes.  Season with salt and pepper, sprinkle with parsley and Parmesan, and serve hot.

Nutrition facts:

• calories: 518
• fat: 21 g.
• saturated: 12 g.
• cholesterol: 117 mg.
• fiber: 5 g.
• protein: 33 g.
• carbohydrates: 47 g.
• sodium: 264 mg.

Zucchini Parmesan

Ingredients:

• 1/2 cup flour
• 3 eggs, lightly beaten
• 1 1/2 cups seasoned bread crumbs
• 3 large zucchini, about 2 lbs., cut lengthwise into 1/4 inch slices
• 1/4 cup oil
• 1 jar (25 oz.) prepared marinara sauce
• 2 cups shredded mozzarella cheese (reduced fat)
• 1 cup basil leaves
• 1/4 cup grated Parmesan cheese

Directions:

1. Heat oven to 375*F.  Coat a 13x9x2 inch baking dish with nonstick cooking spray.
2. Place flour, eggs and bread crumbs in a separate shallow bowl.  Lightly coat zucchini slices with flour.  Dip in egg and coat with bread crumbs.  Set aside.
3. Heat 2 tablespoons of the oil in a large skillet over medium-high heat.  Cook zucchini 1 1/2 to 2 minutes per side until golden brown.  Cook in 3 batches, adding more oil as needed.
4. Spoon 1/2 cup of sauce in bottom of prepared baking dish.  Evenly place 1/3 of the zucchini in dish; top with 3/4 cup sauce and 2/3 cup mozzarella cheese.  Repeat layerin twice, adding basil between second and third layers.
5. Sprinkle Parmesan cheese over top and loosely cover with foil.  Bake at 375*F for 30 min.; remove foil and bake for an additional 10 min
6. Cool slightly before slicing.  Serve with a green salad if desired.

Yield:  8 servings

Nutritional facts:

• 304 cal
• 15g fat (5g sat)
• 17g protein
• 27g carb
• 5g fiber
• 762mg sodium
• 100mg cholesterol

Pork Cutlets with Mustard and Dill

Ingredients:

• 1 Tbs. Dijon mustard
• 1 Tbs. chopped fresh dill
• 2 cloves garlic, chopped
• 1 Tbs. olive oil
• 4 thin boneless pork chops, 4 oz. each
• 3 Tbs. unseasoned bread crumbs
• 1 can (14 1/2 oz.) reduced-sodium chicken broth
• 3 cloves garlic, peeled and smashed
• 1 lb. small potatoes about 1 inch in diameter
• 1 lb. Japanese eggplant, cut into 2x1 inch pieces
• 1/2 lb. baby carrots
• 1/4 tsp. salt
• 1/4 tsp. black pepper

Directions:

1. Heat oven to 400*F.  Coat a baking dish with nonstick cooking spray.
2. In a small bowl, combine mustard, dill, garlic and olive oil.  Place pork chops in a prepared dish and spread tops with an equal amount of mustard and dill mixture.  Sprinkle bread crumbs over each chop.  Bake at 400*F for 15 minutes or until internal temperature registers 145*F.  Place under broiler for 1 minute, if desired, until browned.
3. Meanwhile, place broth, garlic and potatoes in a large pot, cover and bring to a boil.  Reduce heat to a medium and simmer for 8-10 minutes, stirring occasionally, or until vegetables are tender.  Serve pork with vegetables.

Yield:  4 servings

Nutritional facts:

• 333 cal
• 7g fat (1g sat)
• 30g protein
• 38g carb
• 8g fiber
• 740mg sodium
• 62mg cholesterol

Flatbread Pizza with Roasted Cherry Tomatoes and Portobello Mushrooms

Ingredients:

• 1 lb. cherry tomatoes
• 6 oz. sliced portobello mushrooms
• 4 large scallions, cut into 1 inch pieces
• 1 Tbs. olive oil
• 1/4 tsp. salt
• 1/8 tsp. black pepper
• 1/4 cup torn basil leaves
• 1 Tbs. chopped oregano
• 1 prepared flatbread or prepared pizza crust
• 3 oz. sliced reduced fat provolone

Directions:

1. Heat oven to 400*F.  Coat a large rimmed baking pan with nonstick cooking spray.
2. Place tomatoes, mushrooms, and scallions in a prepared baking pan and toss with olive oil.  Season with salt and pepper and bake @ 400*F for 30 minutes.  Remove from oven and toss with basil and oregano.
3. Place flatbread on a baking sheet.  Spoon vegetable mixture over top; tear cheese into bite-size pieces and scatter over vegetables.  Bake @ 400*F for 15-20 minutes or until flatbread is crispy.
4. Allow to cool slightly before slicing.

Yield: 4 servings

Nutrition facts:

• 339 cal.
• 17g fat (3g sat)
• 14g protein
• 44g carbs
• 4g fiber
• 788mg sodium
• 11mg cholesterol

'Cheesecake Factory' Style Avocado Egg Rolls

Prep: 30 min.        Serves: 2-4        Yield: 3 egg rolls

Ingredients:

Dipping sauce:

• 3/4 tsp. white vinegar
• 1 tsp. balsamic vinegar
• 1/2 tsp. tamarind pulp
• 1/2 cup honey
• 1 pinch powdered saffron (if you can't find it, leave it out)
• 1/2 cup chopped cashews
• 2/3 cup fresh cilantro
• 2 garlic cloves
• 2 green onions
• 1 Tbsp. granulated sugar
• 1 tsp. ground black pepper
• 1 tsp. ground cumin
• 1/4 cup olive oil

egg rolls:

• 1 lg. avocado, peeled, pitted, and diced
• 2 Tbsp. sun-dried tomatoes packed in oil, chopped
• 1 Tbsp. minced red onions
• 1/2 tsp. fresh cilantro, chopped
• 1 pinch salt
• 3 egg roll wraps
• 1 egg, beaten

Directions:

1. Stir together vinegars, tamarind, honey, and saffron in a microwave safe bowl, and microwave for 1 minute.
2. Stir until tamarind is dissolved.
3. In a blender, puree tamarind mixture, cashews, 2/3 cup cilantro, garlic, onions, sugar, pepper, and cumin.
4. Pour mixture into a bowl and stir in oil.
5. Refrigerate until ready to use.
6. Gently stir together avocado, tomatoes, onion, 1/2 tsp. cilantro, and salt.
7. Distribute filling evenly onto center of each egg roll wrapper.
8. Position a wrapper so that a corner is pointing toward you; fold the bottom corner up, 1/4 of the way over the filling.
9. Brush remaining corners and edges of the wrapper with egg, roll up from side to side, fold top corner over all and press to seal.
10. Repeat with remaining wrappers.
11. Continue by deep-frying the egg rolls in 375* F oil for 3-4 minutes, until golden brown.
12. Drain on brown paper bags.
13. Slice egg rolls diagonally across middle and serve with prepared dipping sauce.

Fast and Fancy Chicken (from Katrina Fujisaka)

Ingredients:

• 6 boneless, skinless chicken breast halves
• 6 slices Swiss cheese
• 4 oz. sliced mushrooms (canned is fine)
• 1 can cream of mushroom soup
• 1/2 cup white wine
• 2 cups herbed stuffing mix
• 1/2 cup melted butter

Directions:

1. Preheat oven to 350* F.  Lightly grease a 9x13 inch pan.
2. Place chicken in a single layer in the baking dish.  Top each piece with a slice of Swiss cheese.  Sprinkle mushrooms over the cheese. 
3. Mix together the soup and the wine and pour over the chicken.  Spread the dry stuffing mix over the top.  Drizzle melted butter over the stuffing.
4. Bake, uncovered, for 50 minutes.

THIS IS ONE OF MY ALL TIME FAVORITES!!!