N & L Cookbook

Ingredients:

• 1 pound lean ground beef
• 1/4 teaspoon black pepper
• 1 3/4 cups frozen whole kernel corn
• 1 can (~14 oz) diced tomatoes, undrained
• 1 1/2 cups chunky bottled salsa
• 1 tablespoon adobo sauce

Directions:

1. Heat a 4 quart saucepan over medium-high heat.
2. Add ground beef and pepper.
3. Cooke 10 minutes or until browned, stirring to crumble.
4. Add corn, tomatoes, salsa, and adobo.
5. Cover and bring to boil.
6. Reduce heat and cook for 5 minutes or until heated through.

• Servings:  5 (1 cup)

• Calories:  245
• Fat: 7g
• Fiber: 6g

• WW Points: 5

Ingredients:

• 1boil in bag rice (~3.5 oz)
• 2 cans (~14 oz each) chicken broth
• 1 can (~13.5 oz) light coconut milk
• 2 tablespoons minced ginger
• 1 tablespoon soy sauce
• 1 teaspoon grated lime rind
• 1/2 teaspoon minced garlic
• 2 cups shredded cooked chicken
• 1/2 cup sliced scallion
• 2 tablespoons lime juice

Directions:

1. Cook rice per package directions.
2. Bring chicken broth and next five ingredients to a boil.
3. Add chicken and reduce heat.
4. Simmer uncovered for two minutes.
5. Stir in rice, scallion, and lime juice.

• Servings:  5 (1.5 cup each)

• Calories:  240
• Fat: 7g
• Fiber: 0.5g

• WW Points: 5

Ingredients:

• 1 cup(s) uncooked cornmeal, yellow
• 1 cup(s) all-purpose flour
• 2 tsp baking powder
• 3/4 tsp table salt
• 1/2 tsp baking soda
• 14 3/4 oz cream-style corn, canned
• 1/2 cup(s) buttermilk
• 2 large egg white(s)
• 2 tsp corn oil

Directions:

1. Preheat oven to 400ºF.
2. Coat an 8-inch square cake pan with cooking spray.
3. Combine cornmeal, flour, baking powder, salt and baking soda in a large bowl.
4. Mix well with a fork, then make a well in the center; set aside.
5. Combine creamed corn, buttermilk, egg whites and oil in a medium bowl; mix until blended.
6. Fold wet mixture into dry ingredients; mix until blended.
7. Pour batter into prepared pan and smooth the top.
8. Bake until a wooden pick inserted near the center comes out clean, about 20 minutes.
9. Allow to cool in pan on a wire rack for 10 minutes.
10. Remove from pan; cool completely before cutting into 8 squares.

• Servings:  8

• Calories:
• Fat:
• Fiber:

• WW Points: 3

Ingredients:

• 4 (6 ounce) boneless, skinless chick breast halves
• grated rind of two lemons
• 1 tablespoon olive oil
• 1 1/2 teaspoon dried oregano
• 3/4 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon water
• 2 minced garlic cloves
• 4 lemon halves

Directions:

1. Pound chicken breast halves to 1/4 inch thickness.
2. Combine lemon rind, oil, oregano, salt, black pepper, water, and garlic.
3. Rub lemon-oregano mix over both sides of chicken
4. Grill 3 minutes on each side or until done
5. Squeeze lemon juice over each breast half.

• Servings:  4

• Calories:  226
• Fat: 6g
• Fiber: 1g

• WW Points: 5

Ingredients:

• 8 ounces skinless boneless chicken thighs, cut into bite sized pieces
• 3/4 cup (1/4 inch) diagonally cut celery
• 1/2 cup (1/4 inch) diagonally cut carrot
• 1/2 cup chopped onion
• 1/8 teaspoon dried thyme
• 3 parsley sprigs
• 1 bay leaf
• 3 cups chicken broth
• 2 1/4 ounces all purpose flour (~1/2 cup)
• 1 tablespoon chopped fresh parsley
• 1/4 teaspoon baking powder
• 1/4 cup 1% low fat milk

Directions:

1. Heat a large saucepan over medium high heat. Coat pan with cooking spray.
2. Add chicken to pan and cook 4 minutes, browning on all sides. Remove chicken and keep warm.
3. Add celery, carrots, onion, thyme, parsley sprigs, and bay leaf to the pan & saute 5 minutes or until onion is tender.
4. Return chicken to pan and cook 1 minute.
5. Add broth to pan and bring to boil.
6. Cover, reduce heat and simmer for 30 minutes.
7. Combine flour, chopped parsley, baking powder, and salt.
8. Add milk, stirring until just moist.
9. Spoon heaping teaspoons into broth.
10. Cover and simmer 10 minutes or until dumplings are done.
11. Discard parsley sprigs and bay leaf.

Note: The dumplings are not the best but the chicken and broth mixture are very good.

• Servings: 2 (2 cups each)

• Calories: 285
• Fat: 5g
• Fiber: 3g

• WW Points: 5

Ingredients:

• 1 pound whole wheat capellini
• 2 teaspoons vegetable oil
• 1 large onion, sliced
• 1/4 cup chopped fresh parsley
• cooking spray
• 1/4 cup grated Parmesan cheese
• 1/2 teaspoon salt
• 1/4 teaspoon black pepper

Directions:

1. Cook the pasta according to the package.
2. Heat 1 teaspoon of the oil in a large non-stick skillet over medium high heat.
3. Add the onion and cook, stirring, until softened and golden, about 10 minutes.
4. Transfer the onion to a bowl and toss with the parsley.
5. Put the pasta in a large bowl and spray with cooking spray then toss well.
6. Add all but 1/3 cup of the onion mixture, the Parmesan, salt and pepper. Toss to combine.
7. Transfer to the skillet and press with a spatula to form a flat cake.
8. Cook over medium heat until golden brown and crusty, about 15 minutes.
9. Flip and cook other side until golden brown and crusty, about 5 more minutes.
10. Remove from skillet, top with remaining onions, and slice into 8 pieces.

• Servings: 8

• Calories: 236
• Fat: 3g
• Fiber: 5g

• WW Points: 4

Ingredients:

• 4 skinless, boneless chicken breast halves (6 ounces each)
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1 1/2 teaspoon olive oil
• 1 clove garlic, minced
• 1/2 cup fat-free, less sodium chicken broth
• 1 1/2 teaspoon diced herbs de provence
• 1 teaspoon fresh lemon juice
• 1 teaspoon butter

Directions:

1. Sprinkle chicken with salt and pepper.
2. Heat oil in a large nonstick skillet over medium high heat.
3. Add chicken, cooking 6 minutes on each side or until done.
4. Remove chicken from pan, keeping it warm
5. Add garlic to pan, cook 1 minute stirring constantly.
6. Add broth and herbs de provence; bring to a boil, scraping pan to loosen any brown bits.
7. Cook until reduced by half (approximately 3 minutes)
8. Remove from heat; add lemon juice and butter, stirring until butter melts.
9. Serve sauce over chicken.

• Servings:4

• Calories: 248
• Fat: 8.2g
• Fiber: 0g

Ingredients:

• 8 ounces uncooked angel hair pasta
• 2 teaspoons olive oil
• 4 skinless, boneless chicken breast halves (6 ounces each)
• 1/4 teaspoon salt
• 1/8 teaspoon black pepper
• 1/2 cup chopped green onions
• 1/3 cup dry vermouth
• 1 teaspoon minced fresh rosemary
• 1/2 cup fat-free, less sodium chicken broth
• 1/3 cup whipping cream
• 2 tablespoons chopped green onion

Directions:

1. Cook pasta according to package directions
2. Heat oil in a large nonstick skillet over medium high heat
3. Sprinkle chicken with salt and pepper
4. Add chicken to pan, cook 3 minutes on each side, or until lightly browned
5. Add 1/2 cup green onions, vermouth, and rosemary; cook 30 seconds
6. Stir in broth; cook 2 minutes or until the chicken is done
7. Add cream; cook 2 minutes
8. Server chicken and sauce over pasta garnished with green onions

• Servings:4

• Calories: 480
• Fat: 12.5g
• Fiber: 2.9g

Ingredients:

• 2 large sweet potatoes, peeled and cut into wedges
• olive oil cooking spray
• 1 teaspoon ground cumin
• 1 teaspoon paprika
• 3/4 teaspoon salt
• 1/2 teaspoon black pepper

Directions:

1. Preheat oven to 350.
2. Put the sweet potato wedges into a large bowl, spray with cooking spray and toss to coat evenly.
3. Combine the spices in a cup, sprinkle over the potatoes and toss to coat.
4. Arrange the potatoes cut side down on a baking sheet.
5. Bake 15 minutes on each side, or until the potatoes are soft.

• Servings:4 (4 wedges per serving)

• Calories: 95
• Fat: 1g
• Fiber: 3g

• WW Points:1

This is from one of A’s co-workers. Very tasty, though it is was provided without proportions. This is how we made is.

Ingredients:

• 2lb boneless skinless chicken thighs
• 4 cups low sodium chicken broth
• 8 whole peppercorns
• 1 bay leaf
• 1/2 cup low sodium soy sauce
• 2 cloves minced garlic
• 1 onion, chopped
• 1lb green beans, cut into bite sized pieces
• 3 carrots, cut into bite sized pieces
• 1 broccoli stalk, cut into bite sized pieces
• 1 cup sliced Chinese cabbage
• one package rice noodles

Directions:

1. Boil chicken thighs in broth with peppercorns, bay leaf and soy sauce until cooked.
2. Remove chicken thighs from broth and cut into bite sized pieces. Reserve broth. Set aside chicken.
3. Stir fry garlic & onions until thoroughly cooked.
4. Add chicken and cook to allow flavors to mingle.
5. Boil vegetables in broth until cooked but still firm. Remove from liquid.
6. Soak noodles in boiling water until soft enough to cut. Add to broth and cook.
7. When noodles are cooked, combine with vegetables & chicken.