The Recipes

RECIPES:
Chicken Pot Pie
2 tablespoons plus 2 teaspoons EVOO divided
12 small white mushrooms (sliced or quartered)
1 small onion, diced
1/2 teaspoon dried thyme
1 1/2 pounds boneless chicken breast, cut into 1/2 inch cubes
1 cup low sodium chicken broth
1 tablespoon cornstarch
1/2 cup fat free half and half
1/2 cup frozen peas & carrots
4 sheets whole-wheat phyllo dough
salt and pepper to taste


Heat oven to 400 deg.  Heat 2 tablespoons of the oil in a large skillet over medium heat.  Add mushrooms and onions; cook until lightly browned and softened, about 5 minutes.  Add thyme and chicken; cook until chicken is firm and cooked through, about 5 minutes.
Whisk together broth and cornstarch; add broth mixture and half and half to skillet.  Bring mixture to a simmer and cook until slightly thickened, about 2 minutes.  Stir in peas and carrots, reduce heat to low, and cook 2 minutes.  Season with salt and pepper to taste and pour mixture into a 9-inch oven proof pie dish.
Pour remaining 2 tablespoons oil into a small bowl. Lay 1 phyllo sheet on a clean work surface.  Quickly brush the surface with a small amount of oil.  Top with second sheet and brush with oil and repeat with remaining sheets.
Place phyllo over filling and trim excess leaving a 1 inch border of overhanging dough to fold and pinch toward center to create an edge.  Cut a small slit in center to allow steam to escape.  Bake until golden brown for about 15 minutes.


Makes 6 servings:
Per serving- 260 Calories, 9g fat, 1.5g saturated fat, 30g protein, 14g carbs, 1g fiber, 230mg sodium.

Chicken Breast Stuffed with Spinach and Goat Cheese
4 teaspoons EVOO divided
2 garlic cloves, minced
1 (1/2 pound) bunch spinach, tough stems removed
4 (6 ounce) boneless chicken breasts
4 ounces low-fat goat cheese
salt and pepper to tasted
(toothpicks)

Heat oven to 400 deg.  Heat 2 tablespoons of oil in a large ovenproof skillet over medium heat.  Add garlic and cook, stirring constantly, until fragrant, about 30 seconds.  Stir in spinach and cook, stirring constantly, until spinach is wilted and liquid evaporates, about 2 minutes.  Season well with salt and pepper and transfer to a plate.  Wipe skillet dry with paper towels.
Cut chicken breasts so that you can create a pocket to stuff the chicken.  Sprinkle with salt and pepper and fill evenly with goat cheese and spinach.  Seal each with two toothpicks and season outside with salt and pepper.
Heat remaining oil in the same skillet over medium high heat.  Add chicken and cook, turning once, until well browned on both sides, about 3 minutes per side.  Transfer the skillet to the oven and bake until juices run clear, about 8 minutes.  Serve hot.

Makes 4 servings:
Per serving- 280 calories, 10g fat, 3g saturated fat, 42g protein, 3g carbs, 1g fiber, 390mg sodium.

Turkey Swedish Meatballs
3/4 teaspoon salt
1/2 teaspoon ground allspice
1/4 teaspoon freshly ground black pepper
1 pound ground turkey breast
1 tablespoon EVOO
3/4 cup low sodium chicken broth
3 tablespoons reduced-fat sour cream
2 tablespoons chopped fresh parsley

Mix together salt, allspice, and pepper in a medium mixing bowl.  Add turkey and gently mix with hands to combine; shape into 24 (1-inch) balls.
Heat oil in a large nonstick skillet over medium high heat.  Add meatballs and cook until browned, about 3 minutes; lower heat to medium and cook 3 more minutes, gently shaking pan.  Using a slotted spoon, transfer meatballs to plate.
Add broth to the same skillet, increase heat to medium high, and simmer until liquid is reduced by half, about 5 minutes.  Whisk in sour cream and cook 1 minute more.  Add meatballs, and sprinkle with parsley and serve hot.

Makes 4 servings:
Per serving- 180 calories, 7g fat, 1.5g saturated fat, 29g protein, 1g carbs, 0g fiber, 230mg sodium.