Chicken Casserole

2 chicken tenders, cut into bite sized pieces and saute
1 cup milk
1 cup white rice                                                              
1 can condensed cream of chicken soup                  
1/2 tsp salt

Preheat oven to 350 F. In a medium bowl, combine the milk, rice, sourp and salt. Mix well. Pour mixture into a lightly greased baking dish. Add chicken. Cover dish and bake for 90 minutes, stirring every 30 minutes. Uncover and bake another 15 minutes.

Chicken Chipotle Salad

Dressing:
1/3 cup chopped fresh cilantro
2/3 cup light sour cream
1 tablespoon minced chipotle chile, canned in adobo sauce
1 teaspoon ground cumin

1 teaspoon chili powder

4 teaspoons fresh lime juice
1/4 teaspoon salt

Salad:
4 cups shredded romaine lettuce
2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
1 cup cherry tomatoes, halved
1/2 cup diced peeled avocado
1/3 cup thinly vertically sliced red onion
1 (15-ounce) can black beans, rinsed and drained
1 (8 3/4-ounce) can no-salt-added whole-kernel corn, rinsed and drained

To prepare dressing, combine first 7 ingredients, stirring well.To prepare salad, combine lettuce and remaining ingredients in a large bowl. Drizzle dressing over salad; toss gently to coat. Serve immediately.

Banana Nut Muffins

1 ripe bananas
2 eggs
3/4 c. brown sugar
1/2 c. butter, melted
1 tsp. vanilla
1 c. whole wheat flour
1 1/4 c. all-purpose flour
2 tsp. baking powder
1 tsp. cinnamon
1/2 tsp. nutmeg
1/2 tsp. salt
1 c. walnuts, roasted & chopped

Puree bananas.

Add eggs, sugar, butter and vanilla; mix well.

In large bowl combine remaining ingredients and add banana mixture. Stir in nuts.

Spoon into papered muffin pans.

Bake at 350 degrees for 25-30 minutes. Makes about 12 muffins.

Kitchen 1: Splenda as sugar

Kitchen 2: Margarine as fat

Kitchen 3: Applesauce as fat 

Ktichen 4: Truvia as sugar

Kitchen 5:Banana as fat

Kitchen 6: Honey as sugar

Black Bean Taco

Ingredients
1/2 medium onion, chopped
1 garlic cloves, minced
1-1/2 teaspoons canola oil                                
1 can black beans, rinsed and drained
1/2 cup salsa
1-1/2 teaspoons chili powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/8 teaspoon garlic powder
1/8 teaspoon pepper
4 (6 inch) flour tortillas, warmed
1/4 cup shredded reduced-fat Cheddar cheese




In a nonstick skillet, saute onion and garlic in oil until tender. Stir in the beans, salsa and seasonings. Bring to a boil. Reduce heat; simmer, uncovered, for 3-5 minutes or until mixture begins to thicken. Spoon about 1/2 cup off center on each tortilla; sprinkle with cheese. Fold one side of tortilla over filling

BLT Salad

             

Ingredients

• 1 pound bacon
• 3/4 cup mayonnaise
• 1/4 cup milk
• 1 teaspoon garlic powder
• 1/8 teaspoon ground black pepper
• salt to taste
• 1 head romaine lettuce - rinsed, dried and shredded
• 2 large tomatoes, chopped
• 2 cups seasoned croutons

Directions

1.                       Place bacon in a large, deep skillet. Cook over medium high heat, turning frequently, until evenly browned. Drain, crumble and set aside.

2.                       In a blender or food processor, combine mayonnaise, milk, garlic powder and black pepper. Blend until smooth. Season the dressing with salt.

3.                       Combine lettuce, tomatoes, bacon and croutons in a large salad bowl. Toss with dressing, and serve immediately.

Chicken Fajita Lettuce Wraps

6 tablespoons Italian Reduced Fat Dressing, divided
1/4 teaspoon ground cumin
1 pound boneless skinless chicken breasts, cut into strips  
2 cups sliced red or green peppers
1 cup sliced onions
1 cup reduced fat Cheddar cheese
8 large iceberg lettuce leaves

MIX 1/4 cup of the dressing and cumin in medium bowl. Add chicken; toss lightly. Cover and refrigerate 30 minutes to marinate.

ADD remaining 2 Tbsp. dressing to large nonstick skillet. Add peppers and onions; mix lightly. Cook on medium heat 6 to 8 minutes or until vegetables are crisp-tender. Remove vegetable mixture from skillet; place in separate bowl. Cover to keep warm.

ADD chicken with marinade to same skillet. Cook 8 to 10 minutes or until chicken is cooked through, stirring frequently. Return vegetable mixture to skillet; cook an additional 2 or 3 minutes or until heated through, stirring occasionally.

SPOON chicken mixture evenly onto lettuce leaves; sprinkle with cheese. Roll up. Serve warm.

Granola

2 c oats
1/2 c coconut
1/2 c walnuts
1/4 c sunflower seeds
1/4 c sesame seeds
1/4 c wheat bran                        
1 tbsp cinnamon

1/4 c oil
1/4 c honey
2 tbsp vanilla

raisins or craisins

Mix all ingredients except raisins or crainsins and pour into a 9x13 casserole dish. Bake at 350 F stirring often until toasted. Stir in raisins

2 tsp butter
1 granny smith apple, washed and cut into bite sized pieces
1 tsp sugar
1 tsp cinnamon or nutmeg

Mix apples, butter, sugar and cinnamon and place in a small cast iron skillet in the oven for 20 minutes until tender.