Promised Recipes

Here are some of the recipes I promised yesterday for the January Meal Plan. 

Enjoy!  I haven't tried most of these yet, so leave comments on how it turns out. 

Curried Chicken Corn Chowder

Ingredients

• 2 medium onions, chopped
• 2 celery ribs, chopped
• 1 tablespoon butter
• 3 cans (14-1/2 ounces each) reduced-sodium chicken broth
• 5 cups frozen corn
• 2 teaspoons curry powder
• 1/4 teaspoon salt         
• 1/4 teaspoon pepper
• Dash cayenne pepper
• 1/2 cup all-purpose flour
• 1/2 cup 2% milk
• 3 cups cubed cooked chicken breast
• 1/3 cup minced fresh cilantro

Directions

• In a Dutch oven, saute onions and celery in butter until tender. Stir in the broth, corn, curry, salt, pepper and cayenne. Bring to a boil. Reduce heat; cover and simmer for 15 minutes.
• In a small bowl, whisk flour and milk until smooth. Whisk into the pan. Bring to a boil; cook and stir for 2 minutes or until thickened. Add chicken and cilantro; heat through. Yield: 9 servings (2-1/4 quarts).2 starch, 2 lean meat.

From Taste of Home Healthy Cooking

Chicken Piccata

1 teaspoon garlic powder, pepper, and dry basil

2 tablespoons butter or margarine

2 tablespoons olive oil

1 cup white wine (also can use beef or chicken broth)

3 tablespoons lemon juice

1 lemon, thinly sliced             

2 tablespoons capers, drained

Cut chicken breasts with the grain into ¼ inch slices.  Pound any end chunks to about ¼ inch thick.  In a small bowl, combine garlic powder, pepper and basil.  Rub into chicken slices.  Coat chicken evenly in flour, shaking off excess.  Heat butter and oil in a wide frying pan over medium-high heat and add chicken slices.  Cook chicken 2-3 minutes on each side.  Once chicken is all cooked, add wine and lemon juice to pan.  Arrange lemon slices over chicken.  Reduce heat to medium/low, cover and simmer 10-15 minutes.  Sprinkle with capers.

Rustic Italian Tortellini Soup

• 6 Servings
• Prep: 20 min. Cook: 20 min.

202040

Ingredients

• 3 Italian turkey sausage links (4 ounces each), casings removed
• 1 medium onion, chopped
• 6 garlic cloves, minced
• 2 cans (14-1/2 ounces each) reduced-sodium chicken broth
• 1-3/4 cups water
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 1 package (9 ounces) refrigerated cheese tortellini
• 1 package (6 ounces) fresh baby spinach, coarsely chopped
• 2-1/4 teaspoons minced fresh basil or 3/4 teaspoon dried basil
• 1/4 teaspoon pepper
• Dash crushed red pepper flakes
• Shredded Parmesan cheese, optional

Directions

• Crumble sausage into a Dutch oven; add onion. Cook and stir over medium heat until meat is no longer pink. Add garlic; cook 1 minute longer. Stir in the broth, water and tomatoes. Bring to a boil.
• Add tortellini; return to a boil. Cook for 7-9 minutes or until tender, stirring occasionally. Reduce heat; add the spinach, basil, pepper and pepper flakes. Cook 2-3 minutes longer or until spinach is wilted. Serve with cheese if desired. Yield: 6 servings (2 quarts).

From Taste of Home Healthy Cooking

Black Bean Lasagna

• 12 Servings
• Prep: 25 min. Bake: 40 min. + standing

254065

Ingredients

• 9 lasagna noodles
• 1 large onion, chopped
• 1 teaspoon canola oil
• 3 garlic cloves, minced
• 2 cans (16 ounces each) black beans, rinsed and drained
• 1 can (14-1/2 ounces) diced tomatoes, undrained
• 2 cans (6 ounces each) tomato paste
• 1 cup water
• 2 tablespoons minced fresh cilantro
• 1/4 to 1/2 teaspoon crushed red pepper flakes
• 4 egg whites, lightly beaten
• 1 carton (15 ounces) reduced-fat ricotta cheese
• 1/2 cup grated Parmesan cheese
• 1/4 cup minced fresh parsley
• 2 cups (8 ounces) shredded reduced-fat Mexican cheese blend

Directions

• Cook noodles according to package directions. Meanwhile, in a large skillet over medium heat, cook onion in oil until tender. Add garlic; cook 1 minute longer. Add the beans, tomatoes, tomato paste, water, cilantro and pepper flakes. Bring to a boil. Reduce heat; simmer, uncovered, for 15 minutes or until slightly thickened.
• In a small bowl, combine the egg whites, ricotta cheese, Parmesan cheese and parsley.
• Drain noodles. Spread 1/2 cup bean mixture into a 13-in. x 9-in. baking dish coated with cooking spray. Layer with three noodles, a third of the ricotta mixture, a third of the remaining bean mixture and 2/3 cup cheese blend. Repeat layers twice.
• Cover and bake at 350° for 30-35 minutes. Uncover; bake 10-15 minutes longer or until bubbly. Let stand for 10 minutes before cutting. Yield: 12 servings.

Thai Red Curry Chicken Stir-Fry

Submitted by: JDUNBAR24

This curry makes a filling dinner

Number of Servings: 5

Ingredients

3 boneless, skinless chicken breast cutlets 2tbsp Thai red curry paste 1 can light coconut milk 2tbsp olive oil 1 bag fresh stir fry vegetables 2tbsp soy sauce 2 cups cooked brown rice

Directions

Cut chicken cutlets into thin strips, set aside. In a saucepan, heat olive oil over medium heat and add in curry paste. Stir-fry curry paste for one minute. Add in soy sauce and chicken strips,stir fry until chicken is cooked completely through. Add vegetables. Stir fry until vegetables are heated through and coated in curry mixture. Pour in can of coconut milk, stir. Warm to boiling, stirring occasionally.

Serve over brown rice.

Number of Servings: 5