Creamy Chicken and Wild Rice Soup

4 c reduced sodium chicken broth
2 c water
2  6 oz boneless skinless chicken breasts
1 box Rice A Roni long grain and wild rice
1 c (or more depending on your preference) grated carrots
1 c (or more depending on your preference) diced celery
1 small can mushrooms drained, if desired
1/2 t salt (or more to taste)
1/2 t pepper
1/2 t thyme leaves
3/4 c flour
1/4 c margarine or butter
2 c fat free half and half

Part one:Mix broth, water, carrots, celery, chicken, mushrooms, thyme and rice with seasoning packet in a sprayed slow cooker.  Cook on low for 6 - 8 hours or high for 4 hours. Once chicken gets tender, break it into smaller pieces and continue to cook. 

Part two: At the end of the cooking time, whisk together the flour, salt and pepper in a small bowl.  In a medium saucepan over medium high heat, melt the butter.  Stir in flour mixture slowly to form a roux - this will be very thick!  Turn heat down to medium and whisk while gradually adding the half and half.  Whisk until mixture is completely smooth. Then stir it into soup and cook on low for 15 more minutes.

A quicker version of this - Part one: Cook on the stove top for 20 - 30  minutes, then go on to part two: make the roux and add the half and half and simmer until thickened (about 20 more minutes).

Nutrition Facts

Makes   10 Servings

Amount Per Serving:  Calories 212.4    Total Fat 7.6 g   Cholesterol 18.9 mg      Sodium 683.5 mg (its high because of the chicken broth - if you make broth using no sodium chicken broth granules you'll cut out a lot of the sodium)      Total Carbohydrate 25.1 g     Dietary Fiber 0.8 g        Sugars 2.7    Protein 11.7 grams

Honey Lime Chicken Enchiladas

This recipe for chicken can be used for salads, tacos, burritos, quesadillas or these amazing enchiladas.  Its now on our FAVORITES list.


6 Tbsp honey
5 Tbsp lime juice
1 Tbsp chili powder
1 tsp minced garlic
salt and pepper to taste
1 lb cooked, shredded boneless skinless chicken breasts

Mix ingredients in a zip top bag.  Let sit in fridge for 30 minutes.

10 whole wheat or whole grain tortillas
2 c shredded low fat cheese - divided, reserve 1/2 c for top
2 10 oz cans green enchilada sauce
1/2 c fat free half and half

Place chicken and a bit of cheese in the middle of the tortilla and roll up.  Pour 1/2 c enchilada sauce in bottom of sprayed 9 x 13 pan. Place all the filled tortillas seam side down and cover with rest of sauce that's been mixed with half and half.  Sprinkle rest of cheese on the top. bake 350 for 30 minutes.

Makes 10 enchiladas.

Garnish with lettuce, sour cream, tomatoes, cilantro, avocados

Nutritional info per enchilada:

Calories 271.0    Total Fat 6.0 g      Cholesterol 27.4 mg      Sodium 1,051.7 mg (most comes from the enchilada sauce)    Total Carbohydrate 37.6 g  Dietary Fiber 4.7 g    Sugars 10.7 g       Protein 19.4 g

Guilt Free EggNog Rum Cake

1 yellow cake mix

1 large (6 serving size) box instant vanilla pudding mix

1/4 c fat free sour cream

6 egg whites

1/2 c unsweetened applesauce

1/2 t cinnamon

1/2 t nutmeg

1 c reduced fat or fat free egg nog

1/3 c boiling water

1/2 c sugar (haven't tried Splenda for this one)

1/2 t rum extract

Directions

Preheat oven to 350. Mix all but last three ingredients together. Batter will be very thick. Spoon into a very well sprayed bundt pan and spread it to even it out. Bake for 45 - 50 minutes or until it pulls away from the sides of the pan.

Allow to cool in pan for 5 min. Bring water to a boil and stir in sugar and rum extract until sugar is dissolved. Pour over cake in pan. Wait about 30 min then invert onto a plate. Cool completely then serve. This can be frozen in slices.

Serving Size: Makes 18 pieces

Nutrition Facts per serving:    Calories 189.4   Total Fat 3.3 g   Cholesterol 2.4 mg   Sodium 310.1 mg

  Total Carbohydrate 39.8 g   Dietary Fiber 0.3 g    Sugars 27.3 g    Protein 3.9 g

Beef Stew

1 lb lean beef stew meat
1/2 c flour
1/2 t pepper
2 t Worcestershire sauce
2 c low sodium beef broth
1 bay leaf
1 clove garlic, minced
4 medium carrots, sliced
1 medium onion, diced
2 or 3 ribs celery, sliced
3 medium potatoes, unpeeled, diced

Place meat in a sprayed slow cooker. Combine flour and pepper and stir into meat until thoroughly combined. Add remaining ingredients and mix well.  Cover.  Cook on low for 10 - 12 hours or high for 4 - 6 hours.

Add more spices to taste if desired and check on the liquid level.  Add more water or beef broth if necessary.

Makes 6 servings

Nutritional info per serving:

Calories - 278  Fat - 6 g  Cholesterol - 75 mg  Carbs - 28 g  Fiber - 4 g   Protein - 28 g

Chicken Azteca

2 15 oz cans of black beans, drained and rinsed WELL
4 c frozen corn
2 cloves minced garlic
1 t ground cumin
2 c chunky MEDIUM salsa (even if you don't like things spicy, this recipe NEEDS the medium salsa)
10 4 oz boneless skinless chicken breasts (about 2 1/2 lbs worth)
12 oz fat free cream cheese, doftened and cubed

Combine beans, corn, garlic, cumin and half of salsa in slow cooker.  Arrange chicken over top.  Pour remaining salsa over the chicken.  Cover.  Cook on high for 2 - 3 hours or on low 4 - 6 hours. Remove chicken and cut into bite size pieces. Return to cooker. Stir in cream cheese.  Cook on high until cream cheese melts.  Spoon chicken and sauce over cooked brown rice or multi grain pasta. 

Makes 10 servings

Per serving (not including pasta or rice):
Calories - 252  Total Fat - 3 g  Cholesterol  - 64 g  Total Carbs - 24 g  Fiber - 5 g  Protein - 33 g

White Chicken Chili

4 c cooked chicken breast, diced
1 onion, diced
3 cloves garlic, minced
1 t salt
2 t ground cumin
1/2 t chili powder
1/8 t ground cloves
1/8 t cayenne pepper
4 cans cannellini or great northern beans, drained and rinsed WELL
4 cups chicken broth (made with no sodium chicken broth granules)
2 c frozen corn
2 4 oz cans diced green chilies
1 lime
low fat cheese as a garnish

Combine all ingredients except for the lime in your crock pot and simmer for 4 - 6 hours on low. Squeeze a bit of lime juice into each bowl of chili and sprinkle 1 T of grated cheese over each bowl before serving.  Makes 12 servings.

Stovetop directions - combine all ingredients and simmer on stove for 30 minutes.

Info per serving:
Calories - 226  Total Fat - 5 g  Total Carbs - 20.2 g  Fiber - 4.6    Protein  25.3 g

Multi Grain Pumpkin Muffins

2 c whole wheat flour
1 c oats (blended in your blender to create oat flour)
2 T flax seed meal, ground
1 c packed brown sugar
1 T pumpkin pie spice
1 t cinnamon
1 1/2 t baking powder
1 t baking soda
4 whole eggs OR 8 egg whites
2 c pureed or canned pumpkin
1 c applesauce
1 c honey
1 c mini semi-sweet chocolate chips (opt)
1 c craisins or raisins (opt)

In a large bowl, combine, flour, oats, flax seeds, brown sugar, spices, baking soda and baking powder.  Make a well in the center and put in eggs, pumpkin, applesauce and honey.  Mix just until the dry ingredients are absorbed. Stir in chips and craisins if desired.  Spoon into muffin cups (use the foil liners if possible).  Fill cups to the top.  This recipe makes 24 muffins.  Bake at 350 for 18 - 20 minutes or until tops spring back when lightly touched.

These were a huge hit at my house.

Nutritional Info per muffin

Calories - 204  Fat - 4.5 g   Cholesterol - 30 mg   Carbs - 46g   Fiber - 3 g  Protein - 3 g
If you use the egg whites - Calories - 198  Fat - 3.5 g  Cholesterol - 0  rest stays the same

Homemade Chewy Granola Bars

3 1/2 c quick rolled oats
1 c slivered or sliced almonds
1 egg, slightly beaten
2/3 c applesauce
1/2 c honey
1 t vanilla extract
1/2 c raw sunflower kernels
1/2 c sweetened flaked coconut
1 c dried cranberries, apples or other dried (or freeze dried fruit) or a combination
1/2 c packed brown sugar
1 t cinnamon
1/2 c mini m & m's if desired

Spray a 10 x 15 pan with cooking spray.  Combine oats, almonds, coconut and sunflower kernels on pan.  Bake at 350 for 15 minutes or until toasted, stirring every 5 minutes.

In a large bowl, combine egg, applesauce, honey, vanilla, sugar and cinnamon.  Stir in toasted mixture and fruit.  Combine well.  Stir in m & m's if desired.  Press into a well sprayed 10 x 15 pan.  Bake at 350 for 13 - 18 minutes.  Cool completely then cut into 36 bars.

These are a favorite treat at our house.  My kids now prefer these to store bought granola bars.  They love them made with freeze dried raspberries.

Nutritional info per bar -
Calories - 100  Fat - 3.5 g  Cholesterol - 5 mg  Carbs - 22 g   Fiber - 2 g   Protein - 2 g