Posted in Casserole, Easy, Main Courses, Poultry, Sauces

Chicken & Broccoli Casserole


It’s been too long since I have given you a new exciting recipe to try.  I hope to be posting more often again.  Here is a very tasty dish from tonight that the family really enjoyed.  The best thing is that it is a complete meal with veggies already included.

Enjoy!!

Chicken & Broccoli Casserole

Serve 6

Preheat oven 375o

Estimated Values per serving:

Calories = 300                                              Fat = 8 grams

Ingredients:

1 ½ broccoli

1 ½ pounds cooked skinless/boneless chicken breast – cut into bite sized pieces

1 tablespoon canola oil

¼ cup onion – chopped

2 cloves garlic

¼ cup sherry

3 – 4 dashes Worcestershire sauce

¼ cup flour

1 cup skim milk

6 ounces grated low fat cheddar cheese

Salt and pepper to taste

¼ cup bread crumbs

¼ cup parmesan cheese

Directions:

  1. Bring a large saucepan of water to boil.  Add broccoli and cook for about 3 minutes.  Drain and rinse with cold water.  Add to a large bowl with cooked chicken and toss.
  2. Coat a 9-by-13 inch baking dish with cooking spray and set aside.
  3. Heat a skillet on medium heat, coat with cooking spray, add oil and chopped onion.  Cooke 3 – 5 minutes until tender.  Add garlic and cook for an additional 1 minute.  Add sherry, scraping any pieces from the pan an cook until almost all the liquid has evaporated.
  4. In a small bowl, whisk together milk, broth and flour then add to skillet.  Cook for 3 minutes, stirring constantly until mixture is bubbly and has thickened.  Remove from heat and add Swiss cheese, stirring until all the cheese has melted.
  5. Pour cheese sauce into mixing bowl with chicken and broccoli, adding salt and pepper to taste and toss until well coated.
  6. Spoon mixture into prepared baking dish.
  7. Mix the bread crumbs and parmesan cheese together then sprinkle on top.
  8. Bake for 30 minutes or until browned on top.
Posted in Appetizers, Bake, Poultry, Vegetables

Stuffed Breads


Hey Everyone! It has been one of those weeks and although I have been making dinner every night, I just have not had the chance to do any filming. I will get a few videos done this weekend and we will get back on track.

In the mean time, we are going to a friends house this weekend to watch football for a game day. With that theme in mind we are all cooking some kind of Game. We will have venison, wild turkey, doves and probably a few other surprises. It should be fun!

Now you may not have access to any Game for game day so I am re-posting this classic from 2011. I do not have a video for it but if you are going to a party this weekend and bringing something, this one is a winner!

Enjoy!!!

Roasted Red Pepper and Cheese Stuffed Bread

Preheat oven 400o

Prep Time: 10 minutes

Bake Time: 20 – 25 minutes

Estimated Values per Serving:

Calories: 240                        Fat: 7 grams

Ingredients:

½ cup fat free ricotta cheese

¼ cup grated parmesan cheese

½ cup grated low fat mozzarella cheese

½ teaspoon granulated onion powder

½ teaspoon granulated garlic powder

½ teaspoon dried basil

1 package refrigerated thin crust pizza dough

1 jar (12.3 ounces) roasted red peppers

Directions:

  1. Coat a baking pan with cooking spray and set aside.
  2. In a small bowl mix together ricotta, parmesan, mozzarella,  onion, powder, garlic powder and basil.
  3. Rinse and dry roasted peppers with paper towels.
  4. Roll out pizza dough and place half of the peppers in the middle of the pizza dough making sure you leave about a 1” border on the edges.
  5. Spoon cheese mixture on top of the peppers and spread over the peppers.  Top with the remaining peppers.
  6. Roll pizza dough once toward the middle then fold both sides toward the middle.  Roll the remaining dough until you have one large roll.  Place the dough, seam side down onto a baking sheet.
  7. Bake for 20 – 25 minutes or until golden brown.  Remove from oven, let stand for at least 5 minutes.  Slice and serve.

Ham & Cheese Stuffed Bread

Preheat oven 400o

Prep Time: 10 minutes

Bake Time: 20 -25 minutes

Estimated Values per Serving:

Calories: 260                        Fat: 8 grams

Ingredients:

½ cup fat free ricotta cheese

¼ cup grated parmesan cheese

½ cup grated low fat mozzarella cheese

½ teaspoon granulated onion powder

½ teaspoon granulated garlic powder

½ teaspoon dried basil

1 package refrigerated thin crust pizza dough

6 slices Italian deli meat ham

Directions:

  1. Coat a baking pan with cooking spray and set aside.
  2. In a small bowl mix together ricotta, parmesan, mozzarella, onion, powder, garlic powder and basil.
  3. Roll out pizza dough and place 3 slices of ham in the middle of the pizza dough making sure you leave about a 1” border on the edges.
  4. Spoon cheese mixture on top of the ham and spread over the ham.  Top with the last 3 slices of ham.
  5. Roll pizza dough once toward the middle then fold both sides toward the middle.  Roll the remaining dough until you have one large roll.  Place the dough, seam side down onto a baking sheet.
  6. Bake for 20 – 25 minutes or until golden brown.  Remove from oven, let stand for at least 5 minutes.  Slice and serve.

Sausage Stuffed Bread

Preheat oven 400o

Prep Time: 15 minutes

Bake Time: 20 – 25 minutes

Estimated Values per Serving:

Calories: 250                        Fat: 8 grams

Ingredients:

2 Italian style chicken sausages

2 cloves garlic – crushed

1/3 cup fat free ricotta cheese

¼ cup grated parmesan cheese

¼ cup mozzarella cheese

1 teaspoon dried basil

1 refrigerated pizza dough

Directions:

  1. Coat a baking sheet with cooking spray and set aside.
  2. Remove casings from sausages and chop.  Heat a skillet on medium high heat and coat with cooking spray.  Sauté sausage for 3 – 5 minutes until browned.  Add crushed garlic and cook for 1 minute.
  3. Spoon sausage mixture into a small mixing bowl.  Stir in ricotta, parmesan and mozzarella cheeses and basil.
  4. Roll out pizza dough and spread the sausage mixture in the middle of the pizza dough making sure you leave about a 1” border on the edges.
  5. Roll pizza dough once toward the middle then fold both sides toward the middle.  Roll the remaining dough until you have one large roll.  Place the dough, seam side down onto a baking sheet.
  6. Bake for 20 – 25 minutes or until golden brown.  Remove from oven, let stand for at least 5 minutes.  Slice and serve.
Posted in Cooking Styles/Techniques, Easy, Main Courses, Poultry, Saute`, Spices, Vegetables

Asian Style Chicken and Broccoli


Serves 4

Estimated Calories per serving: 285

Fat Grams: 5

Ingredients:

4 cups broccoli, cut into pieces

4 split boneless, skinless chicken breasts, cut into bite sized pieces

1 teaspoon oil

2 cloves garlic, minced

½ cup teriyaki sauce

¼ cup hoisin sauce

1 Tablespoon hot chili sauce

Directions:

  1. Add a couple of tablespoons of water to the broccoli in a microwave safe bowl and microwave for 2 – 3 minutes.  Strain water out of broccoli and set aside.
  2. Heat pan on medium hit heat, add oil to pan and sauté chicken until browned and cooked through.  Add cooked chicken to broccoli, cover and set aside.
  3. Add garlic to pan and cook for 1 minutes.  Add teriyaki sauce, hoisin sauce and chili sauce and cook until bubbly.
  4. Add chicken and broccoli and stir until heated through.
  5. Remove from pan and serve hot with rice, rice noodles or riced cauliflower.
Posted in Bake, Casserole, Main Courses, Poultry

Chicken Cordon Bleu


YouTube: https://youtu.be/D96jxf5sqS0

A cordon bleu or schnitzel cordon bleu is a dish of meat wrapped around cheese, then breaded and pan-fried or deep-fried. Chicken, Veal or pork cordon bleu is made of veal or pork pounded thin and wrapped around a slice of ham and a slice of cheese, breaded, and then pan fried and baked. This recipe is made with a simple to make cheese sauce, which really compliments the chicken. Enjoy!!!

Serves 4

Preheat oven 375o

Prep time: 20 minutes

Cook time: 30 – 45 minutes

Estimated Values per Serving:

Calories: 490                        Fat: 10 grams                   

Sauce Ingredients:

3 tablespoons flour

2 cups skim milk

¼ cup grated parmesan cheese

2 ounces thinly sliced reduced fat Swiss cheese

¼ teaspoon white pepper

Sauce Directions:

  1. Whisk four and milk in a saucepan on medium heat for 5 – 7 minutes until thick and bubbly.
  2. Remove from heat, add cheeses and pepper and stir until cheese is melted.  Cover and set aside.

Chicken Ingredients:

4 chicken cutlets (total of 1 ½ pounds or 24 ounces)

1 cup Italian bread crumbs

1 cup egg substitute

8 thinly sliced reduced fat Swiss cheese (3 ounces)

8 thinly sliced deli ham slices (6 ounces)

Directions:

  1. Make sauce and cover to keep warm.
  2. Pound each chicken cutlet until it is about ¼ inch thin (thinner is easier to roll).  Cut each in half for a total of 8 cutlets.
  3. Cut deli ham meat into 8 slices and Swiss cheese into 8 slices.
  4. Place a ham slice inside the chicken cutlet and then a slice of cheese.  Roll up each breast tightly.  Continue until all chicken cutlets are rolled with the cheese and ham inside.
  5. Dip each in egg then roll in bread crumbs.
  6. Heat a large non-stick skillet on medium high heat and spray with cooking spray.  Cook the rolled chicken cutlets for about 5 minutes on each side until browned.
  7. Pour 2/3 sauce into an oven safe baking dish.  Place cutlets in a single layer on top of sauce then spoon remaining sauce on top.
  8. Bake for 30 minutes covered then 5 – 10 minutes uncovered until bubbly and browned.
  9. Serve hot.

TIPS FOR ROLLING CHICKEN CUTLETS:

  1. You can use plastic wrap on the outside of the chicken cutlets when rolling to get a tight roll.  This will help from the chicken falling away from the ham and cheese center.
  2. You can secure with toothpicks and remove after cooking in the skillet.
Posted in Braised, Main Courses, Poultry, Sauces, Slow Cook, Spices, Tips/Hints

Chicken Paprika


YouTube: https://youtu.be/e8ZyJpqvUMA

Serves 6

Estimated Values per serving:

Calories = 480                                              Fat = 4 grams

Ingredients:

Cooking Spray

1 T. olive oil

6 skinless/boneless chicken breasts

¼ cup flour

4 cups onions – thinly sliced

4 cloves minced garlic

2 tablespoons balsamic vinegar

1 cup dry white wine

2 cups fat free chicken broth

2 tablespoons tomato paste

1 cup chopped tomato

2 tablespoons paprika

1 teaspoon minced thyme leaves

1 bay leaf

1/4 cup fat free half and half

1 Tablespoon corn starch

1 package of yolk free noodles

Directions:

  1. Season chicken with salt and pepper and lightly coat with flour.
  2. Heat a sauté pan on medium high heat and spray with cooking spray. Sear chicken pieces until brown on all sides. Remove the chicken from the pan and place in a tray.
  3. Add onions to the pan and sauté, covered, for 15 minutes on medium heat until golden brown, stirring often.
  4. Add the garlic and cook 1 more minute.
  5. Add the vinegar and wine and scrape any pieces from bottom of skillet. Add chicken stock. Season with salt and pepper. Bring to a boil.
  6. Add the tomato paste, tomato, and paprika. Stir until well blended. Add the thyme and bay leaf.
  7. Add the reserved chicken pieces and cover. Simmer for 20 minutes.
  8. Whisk half and half and corn starch in a small bowl and then add to pan.  Continue to simmer another 10 minutes or until the chicken is tender.
  9. While simmering, cook egg noodles according to package directions.  Drain, rinse and transfer to a serving platter
  10. Transfer chicken to the serving platter.
  11. Pour sauce over chicken.
Posted in Main Courses, Poultry, Uncategorized, Vegetables

Chicken Parmesan with Zoodles


YouTube Video – https://youtu.be/3Lkn8Jsd-i8

Serves 4

Estimated Calories per serving = 335

Fat grams = 10

Preheat oven 375o

Ingredients:

Cooking Spray

4 Boneless/skinless chicken breasts pounded

1 Can of crushed tomatoes

3 cloves garlic, separated & minced

1 teaspoon Oregano

1 teaspoon dried Basil or 1 tablespoon fresh finely chopped basil

1 t. Onion powder

1 t. Garlic powder

Salt  and pepper

½  cup parmesan cheese grated (separated)

4 zucchini (or 2 packages frozen zucchini noodles)

2 teaspoons olive oil

Chicken parmesan Directions:

  1. To make sauce: Heat a pot on medium heat and spray with cooking spray.
  2. Add onions and sauté for about 5 minutes until softened and browned.
  3. Add 2 cloves minced garlic and cook for about 1 minute.  Add can of crushed tomatoes, oregano, basil, onion powder, garlic powder and season with salt and pepper.
  4. Bring sauce to a boil then let simmer for 10 minutes.  Remove from heat.
  5. To make chicken: Spray frying pan with cooking spray. Sauté chicken breasts in a frying pan on medium high heat.  Cook chicken for 2-3 minutes on each side until browned. 
  6. Remove chicken breast from pan and set aside. 
  7. Pour ½ cup of the tomato sauce into a baking dish. 
  8. Arrange chicken breasts on top of tomato sauce. 
  9. Spoon remaining sauce on chicken and then top with ¼ cup parmesan cheese. 
  10. Bake covered for 20 minutes and uncovered for the last 10 minutes.  Serve with cooked zoodles.

Zucchini Noodles Directions:

  1. While chicken is baking during the last 10 minutes, heat olive oil in a pan, add 1 clove minced garlic and sauté for 1 minute.
  2. Add zucchini noodles, season with salt and pepper and sauté, while turning it with tongs for 7 – 10 minutes until zucchini is soft and the water on the bottom of the pan is absorbed. 
  3. Turn off heat and toss ¼ cup parmesan cheese.  Transfer to a bowl and cover until chick parmesan is done.
Posted in Braised, Easy, Main Courses, Poultry, Slow Cook

Chicken Cacciatore


YouTube – https://youtu.be/oM3xI4t6mLo

This is an Italian classic made light. Cacciatore means “hunter” in Italian. In cuisine, alla cacciatora refers to a meal prepared “hunter-style” with onions, herbs, usually tomatoes, often bell peppers, and sometimes wine. Cacciatore is popularly made with braised chicken or rabbit . Enjoy

Follow Delicious & Light on YouTube!

Posted in Bake, Casserole, Easy, Poultry, Vegetables

Savory Chicken Cobbler


I love this time of year for a lot of reasonsincluding all the delicious comfort food recipes.  Here’s a great low calorie/low fat take on the traditional Chicken Pot Pie.  Sorry I didn’t have the time to caculate the estimated values but will update it soon.

NOTE: I rarely use brand names but “Best Life Buttery Spread” works really well for the cobbler because it needs to be firm.

In the meantime…Enjoy!

Savory Chicken Cobbler

Preheat oven to 400o

Savory Chicken Cobbler

Serves 8

Estimated Values per Serving:

Calories: 325                                                            Fat: 3 grams

Chicken filling Ingredients:

1 onion – chopped

8 ounces sliced mushrooms

¼ cup sherry

2 cups chicken broth

¼ cup flour

1 package (12 ounces) frozen mixed vegetables – thawed

1 teaspoon thyme

1 pound bones/skinless cooked chicken breast – cubed

Salt & pepper

Cobbler Ingredients:

1 cup flour

1 teaspoon baking powder

1 teaspoon thyme

½ teaspoon salt

¼ teaspoon pepper

3 tablespoons low fat butter spread

¼ cup egg substitute

3 tablespoons skim milk

Directions:

Make the chicken filling:

  1. Heat a large skillet on medium low and coat with cooking spray.  Add the mushrooms and sauté for about 10 – 12
    minutes, turning occasionally, until browned.
  2. Add onion, cover and sauté for about 5 – 7 minutes until the onions are soft and slightly browned.
  3. Increase heat to medium high and add sherry.  Cook until all the liquid has absorbed.  In a
    small bowl, combine the chicken stock and flour then pour into the skillet and
    stir until slightly thickened.
  4. Add the vegetables, chicken and season with thyme, salt and pepper.
  5. Lower heat and simmer for about 10 minutes.

Make the cobbler:

  1. Whisk
    together the flour, baking powder, thyme, salt and pepper.  With a pastry knife, cut the butter spread
    into the flour mixture until it resembles small peas.
  2. Mix in the egg substitute and milk until moistened.

Assembly:

  1. Coat a large oven safe baking dish with cooking spray.  Spoon chicken filling into the bottom and
    then spoon cobbler on top, making mounds with the dough.
  2. Bake for 20 – 25 minutes until the cobbler is slightly browned and cooked through.
  3. Serve hot.
Posted in Grilling, Main Courses, Pork, Poultry, Spices, Tips/Hints, Vegetables

Mixed Grill


This is such a great summer recipe and the best part is that you can get creative with it.  If you don’t like eating pork, simply substitute it with beef instead.  If you also don’t like some of the vegetable suggestions in the recipe, you can substitute others, some other suggestions might be escarole, eggplant,endive leaves or cauliflower .

The important thing is to have fun with it.

Enjoy…

Mixed Grill

Serves 8

Prep Time: 15 minutes

Grill Time: 20 – 25 minutes

Estimated Values per Serving:

Calories: 250                        Fat: 7 grams

Mixed Grill

Ingredients:

Seasoning:

1 teaspoon salt

1 teaspoon onion powder

1 teaspoon dried thyme

½ teaspoon pepper

      Vegetables:

10 ounce package button mushrooms – cut in half

2 zucchini – cut into 1” pieces

2 red bell peppers – cut into large pieces

2 medium onions – quartered

2 large potatoes  – cut or sliced

      Meat:

1 pound boneless pork loin

1 pound boneless/skinless chicken breasts

Directions:

  1. Heat an outdoor or indoor grill to 400o.
  2. Combine all spices in a small bowl.
  3. Season meats with half of the seasoning and set aside until ready to grill.
  4. Combine the zucchini and mushrooms in a bowl, coat with cooking spray and fold in half of the remaining seasoning.
  5. Combine peppers and onions in another bowl, coat with cooking spray and fold in the remaining seasoning.
  6. If you are using an outdoor grill, coat a vegetable basket with cooking spray and add the zucchini and mushrooms to the basket.  Use an additional vegetable basket for the onions and peppers.  If you only have 1 vegetable basket, you can grill the vegetables in batches.
  7. If the potatoes are large enough, add them directly on the grill (coating them with cooking spray first), if not, use a vegetable basket to grill them as well.
  8. Grill the vegetables and potatoes for 10 – 15 minutes until browned and softened.
  9. If you have a large grill, add the pork loin while the vegetables and potatoes are grilling.  Grill the pork for about 7 minutes on each side or until the internal temperature reaches 165o.  Remove from the grill, cover and rest the pork until ready to carve.

10. Grill the chicken breasts for 5 – 7 minutes on each side.

11. Transfer the grilled vegetables to a large serving platter.  Carve the pork loin and transfer to the serving platter.  Remove the cooked chicken breasts from the grill and transfer to the serving platter.

12. Serve hot.

Posted in Poultry, Saute`, Vegetables

Chicken with Ricotta and Spinach


Serves 6

Prep Time: 10 minutes

Cook Time: 25 minutes

Estimated Values per Serving:

Calories: 210                        Fat: 5 grams

Chicken with Ricotta and Spinach

Ingredients:

1 pound boneless/skinless chicken breast – cut into bite sized pieces

Salt and pepper to season chicken

1 package (10 ounces) frozen chopped spinach – thawed

½ cup fat free chicken broth

½ teaspoon onion powder

½ teaspoon garlic powder

1 cup fat free half and half

1 cup fat free ricotta cheese

½ cup grated parmesan cheese

Directions:

  1. Season chicken with salt and pepper.  Heat a large skillet on medium high heat and coat with cooking spray.  Add chicken and sauté for 7 – 10 minutes until chicken is cooked through.
  2. Squeeze excess water from thawed spinach and add to the skillet.  Add chicken broth, onion and garlic powder and cook until the liquid is absorbed (about 5 minutes).
  3. In a small bowl, whisk together the half and half, ricotta cheese and parmesan cheese.  Reduce heat to medium low and add the cheese mixture, heat through until the sauce is warm and the cheese has melted.
  4. Serve hot over pasta or rice.