healthy BBQ chicken crock pot freezer meal.

Made the healthy BBQ crock pot chicken freezer bag for dinner today.

With some slight adds, I added 1 cup of chicken broth, a half a can of corn, and 2 slices of chopped up raw bacon that were leftover from last night's meal.

It was good, and has a teriyaki type flavor to it. Very subtle, which is good because I'm not to keen on New flavors, or sweet foods. We will make it again.

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crock pot mac & cheese

This mac & cheese came out great! It was super easy.

I doubled the recipe, for a full pound instead of half pound of elbows, I doubled everything except the eggs.

It cooked to the top of the crockpot, being about half full with the parboiled & ingrediants. I'm sure you could even cook the elbows from dry & they would moisten up. I cooked on high for an hour, mixed, topped with cheese, and then on low. It only took about 2hrs on low for everything to get oft & melted but I left it on for 3 until dinner. (4 total)

About half was left over after dinner. The bottom inch or so is toss aways because it got a brownish burnt tint to it, didn't affect the taste of the whole dish but it didn't look as "yummy" as the rest.

This recipe will be used again ;)

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honey orange porkchops.

In this house, this meals flavor failed.

The recipe however was easy to follow, and the gravy came out very easy as well. Everything looked great, but niether of the 4 of us were a fan of the sweet gravy.

The pork chops however were very tender and juicey, and they did not have the over fruity flavor. I used 4 boneless pork chops.

I should have known from the name, but we have never tried a fruity dish, so there was no harm in trying something new.

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UPDATE!

Now that the recipes are complete & the shopping list & recipe cards are finished, please visit the section labeled

MAKING THE 30 MEALS

To see pictures, comments & feedback about all of these recipes as I make them.

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Jersey Clam Chowder. Making the 30 Meals

The jersey clam chowder taste awesome!

It was a hit with the whole family.

I followed the recipe almost exactly, because I did however make two substitutions:

1. I didn't have bacon, and aiming for a more healthy approach, I used 3 turkey sausage links. I sliced them open and browned the meat in the butter, just as the bacon said.

2. I cut a handful of cocktail shrimp into thirds and added them with the clams. (Tails and shells removed. Mine were frozen & precooked)

In addition I used canned corn, and I sliced my celery thinner then the 1inch sections the recipe called for, partly because of my picky eatters. I sliced them into regular soup size maybe a 1/5th of an inch?

The 4 of us each had a bowl, my husband had seconds, and we had enough left over to fill a small tupperware container. Maybe 2 possibly 3 servings.

My husband also mentioned that he liked that it was creamy but not to thick like some canned soups. It was really pretty thin & smooth, and had just the right amount of veggies & seafood.

Looking for the recipe? Find it here.

As far as the shopping for this meal, I purchased a half pound of fresh chopped clams which was the perfect amount & I didn't have to try and cut them, which cost me $3.26 at the seafood counter at pricechopper. Clam juice there was also $1.16 for an 8oz glass bottle for which I needed 2. So I spent about $6 at the market for these specifics. Spices & Veggies and milkd I had on hand. So this whole meal I would estimate at under a $10 cost.

A great way to save money is buy veggies like onions, celery, carrots etc in bulk. Slice or chop them, and freeze them in single servings such as 1 onion, 3 celery sticks, 4 carrots etc. That way when a meal calls for veggies u can just grab some out of the freezer and you don't let them go to waste sitting on counters when you don't need them all.

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fresh fruit & veggie cocktail.

In a electric juicer:

3 cored apples.

10-15 strawberries.(a reg size container)

3 peeled oranges

A handful of grape tomatos

Half cup of water.

Use a funnel on an old soda or water jug, or a tupperwear juice container. Juice one fruit at a time into a cup, and then dump into your container. After all fruits have been juiced, add half a cup of water & shake it. Serve chilled. Makes about 1 liter.

Juice will be liquid with a thin film on top.

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Italian marinade chicken & shrimp salad.

Todays dinner to kick off 30 days of meals was chicken thighs marinated in italian dressing & baked on 400 for about an hour to an hour and a half, based on how cooked you like it. Here we like ours well cooked, browned and falling off the bone.

For salad I chopped up a whole bunch of romaine lettuce, putting aside a handful for sandwhiches this weekend. I also chopped a full, unpeeled cucumber, added a half package of grape tomatoes, and added 10 cut up shrimp, and tossed it with italian dressing.

When we were thru with dinner I took the remaining salad and seperated it into two tupperware containers, and I cut 7 additional shrimp to split between the two containers since the kids picked the rest out of the larger bowl. I also added some shredded cheddar.

Enjoy :)

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Shopping trip & Making my meal bags.

Spent just about $300 even to get everything mentioned on the previous list!

Came home & seperated everything, ended up with 9 bags of 4 boneless chicken thighs, 1 bag of steak, 1 bag of boneless,chicken breast. My turkey breast for the stuffed breast.a bag of ground turkey. & I premade crock pot bags including teryaki chicken, bbq chicken, mac n cheese, beefstew. Also have all the tilapia and flounder I need plus extras.

I chopped up a full bag of onions and put them in individual size bags for additional meals. (2 in fridge 4 in freezer, plus what's in the premade bags)

And I sliced up 4 green peppers and bagged and froze each seperate for additional meals.

Tonights meal was baked chicken and salad, but tomoro will be jersey clam chowder & baked fish. I will share my experience cooking with this new recipe :)

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SHOPPING LIST!!!

OK SO FOR MARCH, FOR ALL 30 MEALS I HAVE LISTED, I WILL NEED...
1 lb deli ham
1lb deli turkey
2lb ground turkey
3lb breast and 4lb breast (turkey)
1 pack stewed beef, 1 pack ribs, 1 pack sirloin steaks (enough for 1serving each)
2 lbs flounder
1lbs tilapia
fresh/frozen clams, clam juice
2 containers bread crumbs
2 bags (16+ onions)
6 celery servings
1lb ground sausage
1 can stewed tom
2 cans crushed tom
2 cans pinapple chunks, 1 can pinapple juice
orange juice
2lbs boneless pork chops
1 bottle honey
2 12oz ricotta
6cups shredded parm cheese
6 cups shredded moz cheese
1 pack whole wheat tortillas
2 heads of lettuce, 1 bag salad
12lbs boneless chicken, bulk, divide and freeze
6 cups cheddar cheese
24 cups milk
3 small sour cream tubs
4 cans or frozen packs corn (4cups, two 2cup servings.)
1 cucumber
8 cups brown rice
1 lb elbos
1lb shells
1lb whole wheat spaghetti
1 12oz salsa
2 6oz tuna
1lb shrimp

other ingredients not messured:
Eggs
Butter
Spaghetti sauce
salt
pepper
peprika
mustard
dry mustard
thyme
water
basil
garlic
teriyaki sauce
bbq sauce
other seasons

the final meal.

for some reason Im having a hard time choosing a final recipe for my "30 meals" so we will simply make number 30 and odds and ends meal.

if were home, we could go with salad. simple and easy bagged salad from the fridge, with watever leftover meat we may have from the night before.

OR perhaps a leftover day, since im planning on freezing extras of all of my crock pot meals.

OR if we decide to have a night out we can choose something without ruining our home plans!

im going to start preparing my shopping list now, using microsoft exchange, i can make a colum for each item, and list the meals and what they require, and then use the sum tool to total up how many pounds etc of each i will need. just about all meats, spices and veggies can be bought in advance and frozen. i will just have to purchase the salads and fresh ingredients later on.

stuffed turkey breast

1LB ground sausage
2 cups breakcrumbs
1 chopped celery
1 chopped onion
1 3lb boneless turkey breast

brown onion, celery and onion in olive oil.
remove from heat and mix in 1 cup breadcrumbs, more as needed.

slice your breast in half, "butterfly" it, so it can open and lay flat. use a kitchen hammer to pound the breast to tenderize and even it. fill a layer of stuffing onto the breast leaving a 1 inch border, squish flat. from the smallest side of the breast, roll it over itself til the other corner, and turn it so the seam is down and the skin is up (unless its skinless) using cooking wire tie the breast shut.

cook in preheated oven at 400 for about 1 hr or until center reaches 165 degrees.

SAVORY TURKEY BREAST, ALLI

Ingredients
5 pounds turkey, breast, with skin, raw
1 onion, white, whole
2 celery stalks, medium
1 1/2 tablespoons seasoning, lemon pepper
1 1/2 teaspoons onion powder
1 1/2 teaspoons garlic powder
1 1/2 teaspoons poultry seasoning
1/2 teaspoon paprika


Preparation
Preheat oven to 350°F.
Remove and discard the skin from the turkey breast. Rinse the breast and pat it dry. Place the onion and celery into the breast cavity. Spray it all over with cooking spray.
Combine the lemon-pepper seasoning, onion powder, garlic powder, poultry seasoning and paprika. Sprinkle this mixture over the breast.
Place turkey in a browning bag that has been prepared according to the package directions. Place the bag in a shallow baking pan and bake for 1 hour. Cut a slit in the top of the bag and bake until a meat thermometer registers 170°F, about 1 hour. Transfer the breast to a serving platter and let it stand for 15 minutes before carving it into thin slices. Use the pan drippings to make a lowfat gravy.

Nutritional Information

Calories	260
Calories from Fat	100
Total Fat	11 g
Saturated Fat	3 g
Cholesterol	105 mg
Sodium	210 mg
Total Carbohydrate	2 g
Dietary Fiber	0 g
Sugars	less than 1 g
Protein	36 g
Vitamin C	2%
Calcium	2%
Iron	10%
Not a significant source of Vitamin A

HONEY ORANGE PORK CHOPS ALLI

Ingredients
4 fluid ounces orange juice
4 fluid ounces pineapple juice
2 tablespoons soy sauce, reduced sodium
1/8 teaspoon black pepper
1 tablespoon honey
2 garlic cloves
1 pound pork sirloin chop, raw, boneless
1 tablespoon cornstarch


Preparation
Please note that this recipe requires at least 6 hours of marinating time, which is not reflected in the prep time.
Trim any visible fat from pork. For marinade, combine orange juice, pineapple juice, soy sauce, honey, pepper and garlic (minced) in a shallow baking dish.
Add pork to dish, turning to coat. Cover and marinate in refrigerator at least 6 to 24 hours, turning once.
Remove pork from marinade, reserving marinade. Place meat on the unheated rack of a broiler pan. Broil 4 to 5 inches from heat for 12 to 14 minutes, or until no pink remains, turning once.
Transfer marinade to a saucepan. Stir in cornstarch. Cook and stir until thickened and bubbly. Cook and stir 2 minutes more.
Serve sauce with pork. Serve with hot cooked rice and carrots sauteed with ginger, if desired.

Nutritional Information

Calories	210
Calories from Fat	45
Total Fat	5 g
Saturated Fat	1.5 g
Cholesterol	70 mg
Sodium	310 mg
Total Carbohydrate	14 g
Dietary Fiber	0 g
Sugars	10 g
Protein	25 g
Vitamin A	2%
Vitamin C	40%
Calcium	2%
Iron	6%

LASAGNA ROLL UPS, ALLI

SERVES 2
Ingredients
4 pieces whole-wheat lasagna noodles, dry
1 cup ricotta cheese, fat free
1/2 teaspoon garlic powder
1/2 teaspoon oregano, dried
1/2 teaspoon basil, dried
2 tablespoons Parmesan cheese
14 ounces tomatoes, stewed, canned
2 tablespoons mozzarella cheese, part-skim


Preparation
Cook lasagna noodles per package directions.
Combine ricotta cheese with garlic powder, oregano, basil and Parmesan cheese in a small mixing bowl. Spread the cheese mixture by the spoonful onto each cooked lasagne noodle.
Roll up the lasagna noodles and place them seam side down in a casserole dish lightly coated with cooking spray.
Pour tomatoes over the top; cover with glass lid or plastic wrap. Microwave on high power for 10 minutes.
Sprinkle mozzarella over top and microwave for 30 seconds more, or until cheese melts.

Nutritional Information

Calories	380
Calories from Fat	45
Total Fat	5 g
Saturated Fat	2 g
Cholesterol	30 mg
Sodium	690 mg
Total Carbohydrate	58 g
Dietary Fiber	9 g
Sugars	12 g
Protein	24 g
Vitamin A	10%
Vitamin C	25%
Calcium	40%
Iron	25%

CHICKEN LETTUCE WRAP ALLI

Ingredients
1 small whole wheat tortilla, about 70 calories
1 teaspoon mayonnaise, low-fat
1/4 cup chicken breast, boneless, skinless, cooked
1 cup lettuce, romaine, chopped
1/4 cup tomato, chopped


Preparation
Wrap tortilla in plastic and place in microwave for 10 seconds.
Spread mayonnaise on tortilla, place chicken in the middle and top with the rest of the ingredients. Roll up like a taco or burrito.

Nutritional Information

Calories	160
Calories from Fat	30
Total Fat	3.5 g
Saturated Fat	0.5 g
Cholesterol	30 mg
Sodium	240 mg
Total Carbohydrate	24 g
Dietary Fiber	3 g
Sugars	2 g
Protein	14 g
Vitamin A	90%
Vitamin C	30%
Calcium	4%
Iron	10%

BAKED POTATOE SOUP-ALLI

Ingredients
4 potatoes, raw
5 cups milk, fat-free
1/2 cup flour, all-purpose
1/3 cup green onion, chopped
1/4 cup cheese, sharp cheddar, shredded
1/4 cup Parmesan cheese
1/2 teaspoon black pepper
1/2 cup sour cream, fat-free


Preparation
Scrub dirt off potatoes under cold running water. Pierce them with a fork; microwave on high power until tender, about 15 minutes, turning halfway through cooking. Mash potatoes well with peels in large saucepan using potato masher or hand beaters.
Add the remaining ingredients and stir well. Heat thoroughly over low heat, about 10 minutes. Serve soup hot. Garnish with black pepper, if desired.

Nutritional Information

Calories	240
Calories from Fat	25
Total Fat	3 g
Saturated Fat	1.5 g
Cholesterol	15 mg
Sodium	200 mg
Total Carbohydrate	40 g
Dietary Fiber	2 g
Sugars	13 g
Protein	13 g
Vitamin A	15%
Vitamin C	20%
Calcium	40%
Iron	6%

10 MINUTE CORN CHOWDER ALLI

Ingredients
1 teaspoon extra virgin olive oil
1/2 cup onions, chopped
1 teaspoon garlic, chopped
3 cups milk, fat-free
1/4 cup flour, all-purpose
2 teaspoons mustard, yellow
1/4 teaspoon thyme, ground
1/4 teaspoon black pepper
2 cups corn, yellow, frozen
1/4 cup cheddar cheese, low-fat


Preparation
Heat a large non-stick skillet over medium high heat. Add the oil and saut&3233; the onion and garlic until golden, about 2 minutes.
Place the milk, flour, mustard and seasonings in a small bowl and mix well.
Add the milk mixture to the skillet followed by the corn; mix well until the mixture comes to a boil and thickens, about 3 minutes. Stir frequently to keep the mixture from burning.
Divide chowder into four serving bowls and top each with 1 tablespoon of shredded cheese. Serve immediately.

Nutritional Information

Calories	190
Calories from Fat	25
Total Fat	2.5 g
Saturated Fat	0.5 g
Cholesterol	5 mg
Sodium	150 mg
Total Carbohydrate	34 g
Dietary Fiber	3 g
Sugars	13 g
Protein	12 g
Vitamin A	10%
Vitamin C	10%
Calcium	25%
Iron	6%

ARROS CHICKEN SALAD-ALLI

Ingredients
6 cups lettuce, romaine, chopped
2 cups rice, brown, cooked
1 tablespoon fresh chili pepper
1/2 cup tomato, chopped
1/4 cup cucumber, chopped
8 ounces chicken, cooked
1 tablespoon extra virgin olive oil
3 tablespoons balsamic vinegar
1/4 teaspoon black pepper


Preparation
Assemble the lettuce, rice, bell pepper, chopped tomato, cucumber and chicken in a large salad bowl. Cover and refrigerate until ready to serve, up to one day.
When ready to serve, drizzle salad with olive oil, vinegar and pepper and toss well. Serve immediately.

Nutritional Information

Calories	250
Calories from Fat	60
Total Fat	6 g
Saturated Fat	1 g
Cholesterol	45 mg
Sodium	50 mg
Total Carbohydrate	28 g
Dietary Fiber	4 g
Sugars	4 g
Protein	20 g
Vitamin A	90%
Vitamin C	45%
Calcium	4%
Iron	10%

CHEESE TUNA MACARONI BAKE, ALLI

Ingredients
2 cups macaroni noodles, whole wheat, dry
1 1/2 cups milk, fat-free
1 tablespoon cornstarch
1/4 teaspoon mustard seed, ground
1/2 cup corn, whole kernel, canned
2 tablespoons green onion, chopped
1/2 cup bell pepper, red, chopped
3 ounces VELVEETA LIGHT Processed Cheese Product
6 ounces tuna, canned in water, drained
2 tablespoons Parmesan cheese
1/2 cup cheddar cheese, fat free, shredded
2 tablespoons bread crumbs, plain


Preparation
Preheat oven to 400°F.
Cook macaroni noodles in large pot of boiling water. Drain in colander and set aside.
Place milk, cornstarch, mustard, corn, onion and peppers in large nonstick skillet, bring to a boil, stirring frequently. Simmer briefly until vegetables are tender.
Add Velveeta cheese and tuna. Bring back to a boil, add macaroni and Parmesan and transfer to a large glass casserole dish that has been sprayed with cooking spray.
Sprinkle grated cheddar on top followed by plain bread crumbs.
Bake for 10-12 minutes or until cheese melts over the top and bread crumbs are golden.

Nutritional Information

Calories	200
Calories from Fat	20
Total Fat	2.5 g
Saturated Fat	1 g
Cholesterol	15 mg
Sodium	380 mg
Total Carbohydrate	28 g
Dietary Fiber	3 g
Sugars	4 g
Protein	16 g
Vitamin A	10%
Vitamin C	20%
Calcium	30%
Iron	8%

SHRIMP & SHELLS ALLI

Ingredients
1/2 cup water
1/2 cup salsa
2 cups crushed, canned tomatoes
1 cup peas, black eyed, canned
1 1/2 cups small pasta shells, uncooked
1/2 pound shrimp, raw, small


Preparation
Place all ingredients except shrimp into large 12-inch nonstick skillet.
Bring to a boil, reduce to a simmer and cook for 4-5 minutes or until pasta is almost tender, stirring frequently.
Add shrimp and cook for 1-2 minutes until shrimp is firm and done.

Nutritional Information

Calories	220
Calories from Fat	20
Total Fat	2 g
Saturated Fat	0 g
Cholesterol	85 mg
Sodium	380 mg
Total Carbohydrate	33 g
Dietary Fiber	5 g
Sugars	2 g
Protein	19 g
Vitamin A	20%
Vitamin C	25%
Calcium	10%
Iron	25%

BBQ BAKED FISH, ALLI

YOU WILL NEED
3/4 cup ketchup
1 tablespoon balsamic vinegar
1 tablespoon Worcestershire sauce
1 tablespoon Dijon mustard
1/2 teaspoon cayenne pepper, ground
1 garlic clove
2 1/2 pounds sole/flounder, uncooked
1/8 teaspoon black pepper


Preparation
Preheat oven to 400°F.
Stir together ketchup, vinegar, Worcestershire sauce, mustard, cayenne, and garlic (peeled and minced) in a small saucepan over medium-low heat. Cook for 10 minutes, stirring occasionally.
Rinse fish; pat dry with paper towels. Cut into six 5-ounce pieces, if necessary. Sprinkle with black pepper.
Line a broiler pan with aluminum foil, and coat lightly with cooking spray.
Arrange fish in a even layer on the broiler pan; pour sauce over fish. Bake for 10 to 12 minutes or until fish flakes easily with a fork.
Garnish with chopped fresh parsley, if desired.

Nutritional Information

Calories	190
Calories from Fat	20
Total Fat	2 g
Saturated Fat	0 g
Cholesterol	90 mg
Sodium	530 mg
Total Carbohydrate	9 g
Dietary Fiber	0 g
Sugars	8 g
Protein	32 g
Vitamin A	8%
Vitamin C	8%
Calcium	4%
Iron	4%

BEEF AND POTATO CASSEROLE-ALLI

Ingredients
6 potatoes, medium, baked
1 onion, yellow
1 bell pepper, green, medium
4 fluid ounces milk, fat-free
2 tablespoons unsalted butter
1 1/2 pounds beef, sirloin, ground, extra lean
1/4 teaspoon salt
1/4 teaspoon black pepper
8 ounces cheddar cheese, low-fat


Preparation
Preheat oven to 375°F.
Peel and chop potatoes and onion; chop bell pepper.
Bring a large saucepan of water to a boil. Add potatoes and cook until tender but still firm, about 15 minutes. Drain, then mash with milk and butter until smooth.
Meanwhile, in a large, deep skillet over medium-high heat, combine ground beef, onion and green pepper. Cook until beef is evenly brown. Drain excess fat. Season with salt and pepper.
Spray a deep casserole dish with cooking spray. Spoon a layer of beef mixture, then a layer of mashed potatoes over the beef. Continue alternating layers until the dish is full.
Top with cheese. Bake, uncovered for 20 minutes.
Serve with a tossed salad, if desired.

Nutritional Information

Calories	310
Calories from Fat	80
Total Fat	9 g
Saturated Fat	4.5 g
Cholesterol	60 mg
Sodium	320 mg
Total Carbohydrate	31 g
Dietary Fiber	3 g
Sugars	3 g
Protein	27 g
Vitamin A	4%
Vitamin C	40%
Calcium	15%
Iron	15%

Sweet & Sour Chicken Stir-Fry ALLI

Ingredients
1 cup brown rice, uncooked
8 ounces skinless chicken breast, raw
1 onion, yellow
4 cups broccoli, chopped, frozen
2 cups pineapple chunks, canned in juice
1 tablespoon cornstarch
2 tablespoons soy sauce, reduced sodium
1 tablespoon sesame oil
2 garlic cloves
1 teaspoon ginger root, fresh
3 tablespoons almonds, slivered


Preparation
Prepare rice with water according to package directions; keep warm.
Meanwhile, trim any visible fat from chicken and cut into strips; set aside.
On a clean cutting board, peel and slice onion; thaw broccoli.
Drain the pineapple into a measuring cup. Add water to equal 3/4 cup of liquid.
Stir the corn starch and soy sauce into the pineapple juice; set aside.
Hea oil in a large non-stick skillet over medium-high heat. Add garlic (minced) and ginger (grated); then add chicken and onions. Stir-fry 4 minutes, or until chicken is cooked through.
Whisk pineapple juice mixture and add to skillet. Add the pineapple, broccoli, and almonds to the skillet; stir to combine.
Cover, reduce heat to medium-low, and simmer, stirring occasionally, for 3 to 4 minutes or until broccoli is crisp-tender and sauce is thickened.
Serve immediately over cooked rice. Enjoy fortune cookies for dessert, if desired.

Nutritional Information

Calories	440
Calories from Fat	80
Total Fat	9 g
Saturated Fat	1.5 g
Cholesterol	35 mg
Sodium	360 mg
Total Carbohydrate	67 g
Dietary Fiber	8 g
Sugars	19 g
Protein	23 g
Vitamin A	35%
Vitamin C	170%
Calcium	15%
Iron	20%

healthy stuffed peppers, ALLI recipe

Ingredients
5 bell peppers, red, medium
1/2 cup brown rice, uncooked
1/2 teaspoon salt
2 teaspoons olive oil, extra virgin
1 pound lean ground turkey
1 onion, yellow
2 garlic cloves
1 1/2 teaspoons thyme, ground
1/4 teaspoon black pepper
1 pound spinach, fresh, chopped
1/2 cup dried sweetened cranberries
1/4 cup parsley, fresh, chopped


Preparation
Preheat oven to 350°F. Bring a large saucepan of water to boil over high heat.
Meanwhile, wash bell peppers; cut off and discard the tops of the 4 largest bell peppers.
Remove the seeds, being careful not to puncture them. Seed and dice the remaining bell pepper; set aside.
Blanch the whole peppers in the boiling water for 2 to 3 minutes, or until slightly softened.
Drain the peppers upside-down on paper towels, then stand the peppers upright in an 8x8-inch baking dish; set aside.
In a medium saucepan, combine 1 cup of water, the rice and 1/4 teaspoon of the salt.
Cover and bring to a boil over medium-high heat; reduce heat to medium and cook, covered for 15 to 17 minutes, or until rice is tender and the liquid is absorbed.
Meanwhile, in a large non-stick skillet, heat the oil over medium heat until hot but not smoking.
Add the ground turkey and saute´ for about 3 minutes, breaking up any clumps with a spoon.
Peel and chop the onion; peel and mince the garlic. Add to the turkey along with the thyme, black pepper and remaining 1/4 teaspoon of salt.
Cook for about 3 minutes, or until the onions are softened and turkey is cooked through (no longer pink).
Add the diced bell pepper, spinach, cranberries and parsley (chopped); cover and cook for 3 minutes, or until the spinach is wilted. Remove the pan from heat.
Fluff the rice mixture with a fork. Add the spinach mixture and stir to combine.
Spoon the rice mixture into the bell peppers, pour 1 cup of water into the baking dish around the peppers, and bake for 15 minutes, or until the peppers and filling are hot.
Garnish with parsley sprigs, if desired.

Nutritional Information

Calories	390
Calories from Fat	100
Total Fat	11 g
Saturated Fat	2.5 g
Cholesterol	65 mg
Sodium	470 mg
Total Carbohydrate	47 g
Dietary Fiber	8 g
Sugars	20 g
Protein	29 g
Vitamin A	310%
Vitamin C	380%
Calcium	15%
Iron	35%

chicken cacciatore ALLI recipe

Ingredients
2 tablespoons extra virgin olive oil
12 ounces chicken breast, boneless/skinless, raw
1 cup onions, chopped
1 cup bell pepper, green, chopped
1 cup mushrooms, sliced
3 cups spaghetti sauce, reduced sodium
1/2 teaspoon garlic powder
1 teaspoon oregano, dried
1/4 teaspoon black pepper
1/2 teaspoon basil, dried
1 bay leaf


Preparation
Heat oil in large, non-stick skillet over medium-high heat.
Brown chicken tenders on both sides and set aside.
In the same skillet sauté the onions for a few minutes; then add the peppers and mushrooms.
Add the rest of the ingredients, including chicken and seasonings. Simmer until the chicken is fully cooked, about 10 to 15 minutes. Serve hot.

Nutritional Information

Calories	340
Calories from Fat	130
Total Fat	14 g
Saturated Fat	3 g
Cholesterol	50 mg
Sodium	100 mg
Total Carbohydrate	32 g
Dietary Fiber	7 g
Sugars	19 g
Protein	22 g
Vitamin A	20%
Vitamin C	60%
Calcium	8%
Iron	15%

Parmesan Chicken, ALLI recipe

Ingredients
1 pound chicken breast, boneless/skinless, raw
1 cup yogurt, plain, non-fat
3/4 cup bread crumbs, plain
1/4 cup Parmesan cheese
2 tablespoons flour, all-purpose
1 teaspoon paprika
1/8 teaspoon cayenne pepper, ground


Preparation
Preheat oven to 425°F. Lightly spray a baking sheet with cooking spray.
Place chicken breast halves in yogurt and refrigerate while preparing remainder of recipe.
Mix the remaining ingredients together in a medium bowl.
Coat each piece of chicken well with yogurt and dredge in bread crumb mixture, pressing down on both sides and turning over several times to get a thick coat of crumbs. Place chicken on prepared baking sheet and lightly spray the top with cooking spray. Bake for 15-20 minutes or until chicken is fork tender and juices run clear.

Nutritional Information

Calories	270
Calories from Fat	50
Total Fat	5 g
Saturated Fat	2 g
Cholesterol	70 mg
Sodium	330 mg
Total Carbohydrate	23 g
Dietary Fiber	1 g
Sugars	5 g
Protein	31 g
Vitamin A	10%
Vitamin C	6%
Calcium	15%
Iron	10%

French's FRENCH ONION CHICKEN

Ingredients:

2 cups (4 oz.) FRENCH'S® Original or Cheddar French Fried Onions

2 tbsp. all-purpose flour

4 (5 oz.) boneless skinless chicken breasts

1 egg, beaten

Directions:

Place French Fried Onions and flour into plastic bag. Lightly crush with hands or with rolling pin. Transfer to pie plate or waxed paper.

Dip chicken into egg; then coat with onion crumbs, pressing firmly to adhere. Place chicken on baking sheet.

Bake at 400°F for 20 min. or until no longer pink in center.