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Recipes: Main Dishes
Zesty American Chicken Breasts
Makes 4 servings
Prep Time: 8 minutes to prepare for marinade; 5 minutes to prepare for oven
Cook Time: 45 minutes
4 5- to 6-ounce boneless skinless chicken breasts
1 cup plain breadcrumbs; panko breadcrumbs (found in most grocery stores or your local Asian food market) may be substituted or combined with plain breadcrumbs for a crunchier topping
2 tablespoons canola oil
1/4 cup butter
Marinade:
1 16-ounce container SMITHS Zesty American Onion Dip (about 2 cups)
1 tablespoon Worcestershire sauce
1 teaspoon paprika
1 teaspoon pepper
1 teaspoon garlic powder
2 tablespoons lemon juice
Combine all marinade ingredients in a shallow dish or heavy-duty re-sealable plastic bag; mix well. Add chicken, cover dish or seal bag, and refrigerate overnight, 12 to 18 hours.
An hour before serving, preheat oven to 350 degrees. Remove chicken from dish or plastic bag, set aside, and discard any remaining marinade.
Melt butter with canola oil and pour into a 9 x 13 pan, coating the entire bottom of the pan. Spread breadcrumbs on a plate. Roll each chicken breast in breadcrumbs to coat and place in prepared pan.
Bake for 15 minutes. Remove from oven, lightly drizzle the chicken with butter-canola mixture from the bottom of the pan, and return to oven for another 30 minutes or until chicken is cooked through.
Nutritional Facts Per Serving
Calories: 354
Total Fat: 13 g
Protein: 42 g
Calcium: 29 g
Dietary Fiber: 1 g
Carbohydrate: 22 g
Cholesterol: 98 mg
Sodium: 422 mg
Cheese Lasagna
8 oz. uncooked lasagna noodles
4 c spaghetti sauce
2 c mozzarella cheese
2 T Parmesan cheese
2 c SMITH'S cottage cheese
2 T dried parsley
1 t dried basil
1/2 t garlic powder
Mix cottage cheese, Parmesan cheese and spices. Pour 1/2 cup spaghetti sauce into greased 13" x 9" baking pan. Place 4 noodles over the sauce. Top noodles with 1/2 the cottage cheese mixture, then 1/2 of the mozzarella cheese and follow with 1 cup spaghetti sauce. Make another layer of noodles and repeat the other layers ending with mozzarella cheese on top of the sauce. Bake the lasagna uncovered at 350° for 40 to 45 minutes. Let cool 15 minutes before serving. Makes 8 servings.
Zesty Baked Macaroni And Cheese With Broccoli Florets
Makes 12 servings
Prep Time: 15 minutes
Cook Time: Approximately 60 minutes
1 pound elbow macaroni (or pasta of your choice)
2 16-ounce containers (32 ounces total) SMITHS Zesty American Onion Dip
1 24-ounce container SMITHS Small Curd Low Fat Cottage Cheese
3 eggs
1 pound frozen broccoli florets, uncooked
1 pound cheddar cheese, shredded (4 cups)
2 teaspoons crushed red pepper flakes, or to taste
2 tablespoons butter
1 cup plain breadcrumbs; panko breadcrumbs (found in most grocery stores or your local Asian food market) may be substituted or combined with plain breadcrumbs for a crunchier topping
Preheat oven to 350 degrees. Butter and set aside one 9 x 12 baking dish or two 8 inch square pans. Cook pasta according to package directions until just tender, being careful not to overcook, and drain.
In large bowl, mix together onion dip, cottage cheese, eggs, cheddar cheese, crushed red pepper, and frozen broccoli florets. Mix in drained pasta. Pour into baking dish or divide between two square pans. Set aside. Melt butter and toss with breadcrumbs. Sprinkle breadcrumb mixture on top of casserole and gently pat down.*
Bake uncovered until the topping is golden and the mixture is bubbly, 50 to 60 minutes.
*Note: After sprinkling breadcrumb mixture over pasta, casserole can be wrapped tightly in plastic freezer wrap and frozen for up to one month. To bake: thaw casserole in refrigerator and bake in 350-degree oven until hot throughout, 60 to 70 minutes.
Variations: add more vegetables or 1 cup diced ham
Nutritional Facts Per Serving
Calories: 359
Total Fat: 16 g
Protein: 18 g
Calcium: 311 mg
Dietary Fiber: 3 g
Carbohydrate: 35 g
Cholesterol: 92 mg
Sodium: 321 mg
Chicken Pie with Savory Crust
1 sm. onion, minced
1/2 c finely diced celery
2 T butter or margarine
1/4 c chopped parsley
2 T chopped pimento (opt.)
2 c cooked chicken or turkey, cut into 1/2" dice
1 t Worcestershire sauce
1/4 t black pepper
10-3/4 oz. can cream of chicken soup
1-3 oz. can chopped mushrooms, drained
2 T wheat germ (opt.)
1/2 c shredded Cheddar cheese
Minced parsley, for garnish
SOUR CREAM PASTRY SHELL:
1/2 c butter or margarine
1 c SMITH'S sour cream
1 egg
1 c all-purpose flour
1 t baking powder
1/4 t each; salt and poultry seasoning
Cream butter or margarine until softened. Beat in sour cream and egg. Mix in all-purpose flour, baking powder, salt and poultry seasoning. Stir into first mixture. Spread on bottom and sides of 9" pie pan. Set aside. In skillet, saute onion and celery in heated butter until onion is tender. Stir in parsley, pimento, chicken, Worcestershire sauce, black pepper, soup and mushrooms. Spread in pastry shell. Mix wheat germ and cheese. Sprinkle over filling. Bake at 400° for 25 to 30 minutes or until crust is well browned. Garnish with minced parsley. Cut into wedges to serve.
Buttermilk Pecan Chicken
2 cup ground pecans
2 tablespoon paprika
2 tsp. salt
Ό tsp. pepper
Ό tsp. cayenne pepper (optional)
1 cup all-purpose flour
Ύ cup SMITH'S 1% Low Fat Buttermilk
6 boneless, skinless chicken breast halves
Pan Spray
In a shallow bowl, combine the pecans, paprika, salt and peppers. Place flour and buttermilk in separate bowls. Coat chicken with flour, dip in buttermilk, then coat with pecan mixture.
Place in a greased 13-in. x 9-in. x 2-in. baking dish. Spray chicken lightly with pan spray. Bake, uncovered, at 375 degrees F for 30-35 minutes or until juices run clear.
Yield 6 servings
Recipe by: Messiah College's Student Nutrition Awareness Club (SNAC)
Nutrition Blurb: This delicious baked chicken is high in fiber and in the good fats mono- and poly-unsaturated.
Nutrition Facts:
Calories: 405
Fat: 28 g
Saturated: 4 g
Mono: 15 g
Poly: 8 g
Protein: 30 g
Cholesterol: 75 mg
Calcium: 65 mg
Sodium: 850 mg
Fiber: 5 g
Iron: 3 mg
Carbohydrate: 10 g
Sour Cream and Chicken Enchiladas
About 3 cups of chicken cut into ½ inch pieces
1 T olive oil
1 cup SMITH'S Lite Sour Cream
½ tsp. salt
Dash pepper
12 five-inch corn tortillas
2 10-ounce cans red enchilada sauce
2 cups shredded Monterey Jack Cheese
Heat olive oil in a large skillet or frying pan. Add chicken pieces, stirring until cooked. Drain cooked chicken and allow to cool slightly. In a medium bowl, combine chicken, sour cream, salt and pepper, set aside. Grease frying pan with cooking spray. Place corn tortillas in the pan, flipping to warm each side. Re-spray pan between each tortilla. Spoon about 1 heaping tablespoon of the chicken mixture into each tortilla (enough to fill tortilla and still be able to roll it). Place tortillas, seam side down, in an oil coated 13x9 inch glass baking dish. Spoon red enchilada sauce over the enchiladas and top with cheese. Bake in a 400Ί F oven for 12-15 minutes, or until cheese is melted and enchiladas are hot.
Yield 4-6 servings
Recipe by: Messiah College's Student Nutrition Awareness Club (SNAC)
Nutrition Blurb: A warm, cheesy meal that will satisfy the whole family.
Nutrition Facts:
Calories: 461
Fat: 28 g
Saturated: 14 g
Mono: 7.5 g
Poly: 2 g
Protein: 24 g
Cholesterol: 98 mg
Calcium: 390 mg
Sodium: 730 mg
Fiber: 4 g
Iron: 1.5 mg
Carbohydrate: 30 g
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