CHARLESTON, W.Va. -- Cold January weather calls for hearty and comforting dishes such as Simple Chicken Casserole, Shepherd's Pie and Vegetarian Lasagna. Purchase and cook a family pack of chicken breasts to get an economical head start on Easy Chicken Pie and Chicken Creole.
Most of the recipes this week contain less than 350 calories per serving, making them great entrée choices for a healthy start to 2013.
Easy Chicken Pie
Makes 6 servings. Source: WVUES Family Nutrition Program.
3 cups diced, cooked chicken
1 10-ounce package frozen mixed vegetables
1 10.75-ounce can fat free cream of celery soup, undiluted
1 cup fat-free, low-sodium chicken broth
1/4 teaspoon pepper
1 cup self-rising flour
1 cup skim milk
1/4 cup light margarine
HEAT oven to 400°. Spray a 2-quart baking dish with nonfat cooking spray. Place chicken and vegetables in baking dish.
STIR together soup, chicken broth and pepper; pour over chicken mixture. Combine flour, milk, margarine; until smooth. Pour over mixture in baking dish.
BAKE 40 to 45 minutes or until lightly browned. Let cool.
Nutrition information: 300 calories, 8 grams total fat, 2 grams saturated fat, 66 milligrams cholesterol, 29 grams protein, 27 grams total carbohydrates, 3.5 grams fiber, 809 milligrams sodium.
Simple Chicken Casserole
Makes 8 servings. Source: WVUES Family Nutrition Program.
3 cups corn flakes, crushed to 1 3/4 cup
1 cup reconstituted nonfat dry milk
1 cup all-purpose flour
1/8 teaspoon salt
1/4 teaspoon pepper
3 pounds chicken breasts, skin removed
3 tablespoons olive oil
PLACE crushed cornflakes in a shallow dish or pan. Set aside.
BEAT egg and milk slightly in a small mixing bowl. Add flour, salt and pepper. Mix until smooth.
DIP chicken in batter and coat with cereal. Place in a single layer on foil-lined shallow baking pan. Drizzle with olive oil. Bake at 350° for 1 hour until chicken is tender and internal temperature reaches 165°. Do not cover pan or turn chicken while baking.
Nutrition information: 192 calories, 4 grams total fat, 1 gram saturated fat, 59 grams cholesterol, 13 grams total carbohydrates, 23 grams protein, 350 milligrams sodium.
Makes 4 servings. Source: Utah State University.
1 cup brown rice
2 boneless, skinless chicken breasts
1 16-ounce can diced tomatoes
1 cup low-sodium tomato juice
1 medium onion, chopped
2 stalks celery, chopped
1 bell pepper, chopped
1 bay leaf
1/2 teaspoon thyme
1 clove garlic, minced
1 pinch hot pepper (optional)
COOK rice in 2 cups of water for 45 minutes and keep warm. Meanwhile, combine all other ingredients in a heavy pot. Bring contents of pot to boil.
REDUCE heat, cover pot with a lid and simmer for 1 hour or until chicken is tender. Remove chicken and cut into bite-sized pieces. Add chicken back to pot and heat through.
SERVE creole in bowls over rice.
Nutrition information: 315 calories, 4 grams total fat, 1 gram saturated fat, 73 milligrams cholesterol, 34 grams protein, 38 grams total carbohydrates, 336 milligrams sodium.