Chicken Breasts Florentine
2 packages (10 oz. each) frozen chopped spinach1 cup water
1 1/2 pounds boneless, skinless chicken breasts
1/2 stalk celery
1/2 small onion
1/2 tsp salt
3 TBS flour
1/2 cup skim milk
1/4 cup parmesan cheese
1/8 tsp nutmeg
Preheat oven to 375 degrees. Cook spinach according to package directions. Drain well. Simmer chicken in water with the celery, onion, and salt until chicken is no longer pink (about 15 minutes). Remove chicken, reserving 1 cup of liquid and discarding vegetables. Shake flour with milk in a covered container to prevent lumps. Mix with reserved liquid in saucepan. Cook, stirring constantly, until thickened. Stir in nutmeg and cheese. Mix spinach with _ of the sauce and spread in a 9x13 pan that has been sprayed with non-stick coating. Arrange chicken over spinach. Pour remainder of sauce over chicken. Sprinkle top with additional nutmeg, if desired. Bake, uncovered, for 25-30 minutes or until heated through.
Yield: 6 servings
One serving: 1/6 recipe
Calories per serving: 210
Fat: 5 grams
Quick Lasagna
You don't precook the noodles in this recipe so it is really fast to assemble. This can be put together the night before and refrigerated without baking. Increase baking time by 15 minutes if it has been refrigerated.
4 cups spaghetti sauce
2 cups low fat ricotta cheese
1 cup low fat cottage cheese
2 TBS dried parsley
1 tsp chopped garlic
4 oz. grated, part skim mozzarella cheese
3/4 lb uncooked lasagna noodles
1/4 cup parmesan cheese
Preheat oven to 350 degrees. Spray a 9x13 pan with non-stick coating. Mix ricotta cheese, cottage cheese, parsley, and garlic. Pour 1 cup of sauce in bottom of pan. Arrange 1/3 of the noodles in the pan so that they touch but do not overlap. Spread 1/2 of the cheese mixture over the noodles. Top with 1/2 of the mozzarella cheese. Top this with 1 cup of sauce, 1/3 of the noodles, the remainder of the cheese mixture and rest of the mozzarella cheese. Add another cup of sauce, another layer of noodles, and the remainder of the sauce. Sprinkle with parmesan cheese. Bake, covered tightly with aluminum foil, for one hour.
Yield: 12 servings
One serving: 1/12 recipe
Calories per serving: 240
Fat: 6 grams
Spanish Zucchini Frittata
4 cups unpeeled, grated zucchini (about 1 1/2 lbs)
2 TBS chopped onion
1/2 tsp chopped garlic
1 can (4 oz.) diced green chiles
1 cup egg substitute (equal to 4 eggs)
2 TBS skim milk
1/2 tsp cumin
1/2 tsp chili powder
1/4 tsp pepper
1/2 tsp salt
Salsa (optional)
Spray a 10-inch skillet with non-stick coating. Saute first three ingredients until zucchini is tender, pouring off any liquid. Add chiles. Meanwhile, mix eggs, milk and seasonings. Add to the zucchini mixture and cook until the eggs begin to set. Broil just until top is golden. Serve with salsa.
Yield: 4 servings
One serving: 1/4 omelet
Calories per serving: 60
Fat: 0 grams