jteriyaki Chicken and Soba Noodles

Quentin Bacon

Ingredients

1 pound boneless skinless chicken breasts

1/4 cup plus 1 1/2 tablespoons low-sodium teriyaki sauce, divided

2 cups less-sodium chicken broth

2 cups water

2 teaspoons grated peeled ginger

2 garlic cloves, minced

7 ounces shiitake mushrooms, stems removed and caps thinly sliced

3 carrots, julienned (about 1 1/4 cups)

4 scallions, thinly sliced

5 ounces uncooked soba noodles

2 teaspoons sesame oil

1/4 cup chopped fresh basil

1/4 cup chopped fresh cilantro

4 radishes, sliced

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Preparation
1. Marinate chicken in 1/4 cup teriyaki sauce for 20 minutes.
2. Preheat an oiled grill or grill pan. Grill chicken over medium heat, turning once, for 15 minutes or until
cooked through. Transfer to cutting board, and tent with foil; let stand.
3. Combine broth, water, ginger, garlic, and remaining 1 1/2 tablespoon teriyaki sauce in a saucepan; bring
to a boil. Add mushrooms, carrots, and scallions; simmer for 10 minutes.
4. Boil soba for 4 minutes or until just tender. Drain and divide among serving bowls. Stir sesame oil, basil,
and cilantro into broth; divide among bowls. Slice chicken, and add to bowls along with radishes.
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Prep Time: 15 minutes

Cook Time: 29 minutes
Total Time: 20 minutes
Yield: Makes 4 servings (serving size: 4 ounces chicken, 1/2 cup noodles, 1 cup vegetables, plus broth)

Nutritional Information
Calories per serving:

348

Fat per serving:

7g

Saturated fat per serving:

1g

Monounsaturated fat per serving:

2g

Polyunsaturated fat per serving:

2g

Protein per serving:

32g

Carbohydrates per serving:

Fiber per serving:
Cholesterol per serving:
Iron per serving:

38g
3g
63mg
4mg

Sodium per serving:

543mg

Calcium per serving:

62mg

This Recipe Is

Low Saturated Fat

Lori Powell

Home >> Food & Recipes >> Recipes >> Scrumptious Shrimp with Artichokes

Scrumptious Shrimp with Artichokes

Photo: Karry Hosford

Ingredients

1 tablespoon olive oil

1 pound large shrimp, peeled and deveined

1 1/2 tablespoons dried red pepper flakes

2 garlic cloves, minced

2 cups diced tomatoes

2 tablespoons chopped fresh flat-leaf parsley

1 teaspoon paprika

1/4 teaspoon salt

1 (14-ounce) can quartered artichoke hearts, drained

Preparation
Heat oil in a large nonstick skillet over medium-high heat. Add shrimp, pepper flakes, and garlic; saut 3
minutes. Add remaining ingredients; cook 3 minutes, stirring frequently, or until shrimp are done and
mixture is thoroughly heated.

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"The myriad flavors meld to create this 'scrumptious' dish. It can be served over rice or pasta, and tastes even better with
a big hunk of crusty bread." --CL Reader

Yield: 4 servings (serving size: 1 1/2 cups)

Nutritional Information
Calories per serving:

233

Calories from fat:

24%

Fat per serving:

6.1g

Saturated fat per serving:

1g

Monounsaturated fat per serving:

2.9g

Polyunsaturated fat per serving:

1.4g

Protein per serving:

27.8g

Carbohydrates per serving:

17.9g

Fiber per serving:

5.3g

Cholesterol per serving:

172mg

Iron per serving:

3.6mg

Sodium per serving:

926mg

Calcium per serving:

73mg

Good to Know
Serve this protein-rich dish over whole-grain rice or whole-wheat pasta for a fiber boost.

This Recipe Is

Low Saturated Fat

Cooking Light

Chicken Chili

Submitted by: SBISESI

Introduction
Football Style
Number of Servings: 10

Ingredients
2 lbs chicken breast
28 oz diced canned tomatoes
2-14.5 ounce kidney beans
2 cups onion diced
2 cups green pepers diced
1 tbsp chili powder
36 tsp old el paso taco seasoning

Directions
Place chicken, onion, green pepper and chili powder in slow cooker on high x 1 hour, then low x 4
hours.
Cut chicken into small pieces, add tomatoes, old el paso taco seasoning and kidney beans. Cook in
slow cooker for additional 3 hours.
Dish up and serve.
Add low fat or no fat sour cream, low fat or no fat cheddar cheese or baked tositos. Not included
in recipe.
Number of Servings: 10
Recipe submitted by SparkPeople user SBISESI.

sugar free pudding and bananas.

Crock Pot Chicken Taco Soup

Submitted by: ADDISYNSMOMMY

Introduction
mix it all together!
Minutes to Prepare: 5
Minutes to Cook: 480
Number of Servings: 24

Ingredients
2 cans Chili beans
2 cans black beans
2 cans stewed tomatoes
2 cans mexican style tomatoes
2 cans corn
1.5 pounds chicken breast
2 packs ranch dressing mix
2 packs taco seasoning

Directions
Mix Everything together in crockpot and cook on low for 6 hours. Shred chicken and return to
crock pot for two more hours. Serve with baked tortilla chips, shreeded low fat cheese, and
fat free sour cream.
Number of Servings: 24

Healthified Chicken Pot Pie

44

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Comment

450
+
More

52% fewer calories 80% less sat fat 76% less fat than the original recipe. With veggies,
chicken, and a flaky crust, heres your all-in-one answer to the question, Whats for dinner?

Prep Time 15 min

Total Time 1 hr 5 min

Servings 8

Ingredients
1
bag (12 oz) Green Giant Valley Fresh Steamers frozen mixed vegetables
3
tablespoons all-purpose flour
1/2
teaspoon salt
1/4
teaspoon poultry seasoning
1/4
teaspoon pepper
1 1/4
cups fat-free (skim) milk
1/2
cup finely chopped onion
1
can (10 3/4 oz) condensed 98% fat-free cream of chicken soup
1/4
cup fat-free sour cream
4
boneless skinless chicken breasts (1 1/4 lb), cooked, cut into bite-size pieces (about 4 cups)
1
box Pillsbury refrigerated pie crusts, softened as directed on box
Directions

Step1Cook and drain vegetables as directed on bag.

Step2Heat oven to 375F. In 2-quart saucepan, mix flour, salt, poultry seasoning, pepper and milk with
wire whisk until blended. Stir in onion. Cook over medium heat 4 to 6 minutes, stirring constantly, until
thickened.
Step3Stir in soup and sour cream. Add chicken and cooked vegetables; mix well. Cook, stirring
frequently, until thoroughly heated. Pour into ungreased 2-quart round casserole. Unroll pie crust; place
over hot filling. Seal edge and flute as desired. Cut slits in several places in crust.
Step4Bake 35 to 40 minutes or until crust is golden brown and mixture is bubbly. Let stand 10 minutes
before serving.
The Original vs. Healthified
Fat Free Pie Crust
By Katie #7
Added December 27, 2007 | Recipe #274229
Categories: Crusts/pastry dough Pies and tarts Low cholesterolMore
Recipe
Ratings & Reviews(0)
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Total Time:
Prep Time:
Cook Time:
30 mins
20 mins
10 mins
Katie #7's Note:
This is the best fat-free pie crust that I have used so far. It is tender, light and has a great flavor.
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Ingredients:
Yield:
1
crustUnits: US | Metric
1 cup all-purpose flour
4 tablespoons promise fat-free margarine
2 tablespoons cold water
3/4 teaspoon morton lite salt, but recomended (optional)
Directions:

1
Preheat oven to 475F.
2
Mix together all of the ingredients. Stir with a fork until thoroughly mixed. Do not over-work the dough.
3
Shape this mixture into a ball and place it between two pieces of wax paper that have been dusted with
flour. Roll the pastry into a circle large enough to fit in a 9-inch pie pan.
4
Spray pan with a non-fat cooking spray and Arrange crust in pan. Cut off the edges that hang over.
5
Prick the bottom with a fork and brush over with a little bit of beaten egg white. Bake 10 minutes or until
golden brown. Cool before adding filling.
6
It's probably a good idea to prebake it before using it in almost any recipe.
7
Note: If you are making a pie where the filling needs to be cooked with the shell, simply bake at 350F for
45 minutes or however long the recipe calls for. Work foil over edges while baking so the crust won't get
overbrown. Remove foil for the last five minutes.
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Read more: <a href="http://www.food.com/recipe/fat-free-pie-crust274229?oc=linkback">http://www.food.com/recipe/fat-free-pie-crust-274229?oc=linkback</a>