Chicken Whole Meal Casserole
Ingredients:
Olive oil cooking spray
2 whole boneless, skinless chicken
breasts, about 8 ounces (480g) each, halved
4 boneless, skinless chicken
thighs, about 4 ounces (240g) each
8 small red potatoes, about 1
pound (960g) total, scrubbed and quartered
8 ounces (480g) fresh mushrooms, quartered
1 large onion, 8 ounces (480g), thinly
sliced
4 cloves garlic, peeled and thinly sliced
8 dried apricot halves
8 dried pitted prunes
1/2 tablespoon (7.5ml) crushed
dried thyme
1/2 teaspoon (2.5ml) crushed dried rosemary
Freshly ground pepper
1 tablespoon (15ml) olive oil
1 small navel orange, washed and
thinly sliced crosswise
1 large lemon, thinly sliced and
seeds removed
Directions:
Preheat oven to 375°F
(190°C), Gas Mark 5.
Lightly coat a large baking pan
with cooking spray
Rinse chicken pieces; remove and
discard any visible fat. Pat chicken pieces dry with paper towels.
Arrange chicken in the prepared
pan and surround with potatoes and mushrooms.
Scatter onion and garlic cover chicken
and vegetables. Sprinkle with thyme, rosemary, and pepper.
Drizzle the olive oil over all.
Arrange orange and lemon slices on top.
Cover the pan tightly with
aluminum foil and bake for 45 minutes, uncovering the pan during the
last 5 minutes of baking time. Serve at once.
Calories: 247 (18% calories from fat)
Protein: 27g, 5g total fat (1.0g saturated
fat)
Carbohydrates: 24g, 3g dietary fiber
Cholesterol: 80mg
Sodium: 92mg
Diabetic exchanges: 3 lean protein
(meat), 1-1/2 carbohydrate (1 bread/starch, 1/2 fruit)
Serves: 6
Ingredients:
8 oz. pkg. non-fat cram cheese, softened
3 tbsp. chopped green onion
1-1/2 cups cooked chicken breast cuts
2 tbsp. nonfat sour cream
1 tsp. dried dill
4 (10 inch) low-fat flour tortillas
1-1/2 cups fresh spinach
Nonfat ranch salad dressing or
salsa (not included in nutritional information)
Directions:
Combine cream cheese, onion,
chicken, sour cream and dill in medium bowl: mix until blended.
Spread 1/4 cup filling on each tortilla, place spinach leaves on top,
leaving about 1/2 inch border. Roll tortillas tightly and wrap
in plastic wrap. Refrigerate at least 1 hour before serving. Slice
and serve with nonfat ranch dip or salsa.
Calories: 120
Carb Choices: 1
Exchanges: 1-1/2 meat, 1-1/2
starch, 1 vegetable
Fat: 2g
Carbohydrates: 15g
Protein: 11g
Cholesterol: 11mg
Dietary Fiber: 1g
Sodium: 158 mg