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Recipe: Cheesey calflour soup

Ingredients

4 TBLSP (2 ounces) butter
1 medium to large onion, diced
1/2 c. chopped carrot
1/2 c. chopped celery
2 garlic cloves, minced
2 TBLSP all purpose flour
3 c. (24-ounces) chicken broth, low sodium
1 pound cauliflower florets, fresh or frozen
3/4 tsp salt
2 tsp dry mustard
1/4 c.(2 ounces) sherry or white wine (optional)
1 1/2 c (12 ounces) evaporated milk or light cream
8 ounces sharp cheddar cheese, shredded


Directions

* Try to use the sharpest cheddar cheese you can find; the flavor of a mild cheddar will get lost.

In a deep and wide bottomed sauce pan cook the onion, carrots, and celery in the butter till it's softened and is beginning to brown, about 5 minutes.Then add the garlic. Stir in the flour, then the broth, cauliflower, salt, mustard and sherry or wine. (we always leave the sherry or wine out.) Let the soup simmer for 15 minutes, or till the cauliflower is very soft.

Remove half of the soup and puree using a hand blender, or in a blender or food processor. Return the soup to the pot and stir in the evaporated milk or cream and the cheese. Bring the soup to a bare simmer and cook very gently just till the cheese melts. Stirring all the while; this will only take a minute or so. Serve the soup hot, garnished with fresh or dried chives, if desired.

Yields: 7 cups or 5 servings (1 1/3 cups per bowl)


Number of Servings: 5
Calories: 530


Recipe: Grilled chicken with fruit salsa

from fruit. Place juice in a baking dish. Add soy sauce, honey, garlic and red pepper to the dish and stir. Slice chicken breasts into 4 4-ounce strips. If thick, pound out to flatten with a meat mallet or rolling pin. Place chicken in the marinade and refrigerate for 2 hours or overnight. Prepare salsa by combining all ingredients. Preheat grill to medium heat or turn on broiler and place rack in the middle of the oven, about 6" away from the heat source. Grill or broil chicken for 4-5 minutes per side or until the meat is no longer pink. Serve with fruit salsa.

300 calories

Chicken A la orange

Ingredients

Kosher salt
Ground Black Pepper
3 skin-on bone-in Chicken breast halves
1 tablespoon Vegetable oil
1/2 cup Frozen Orange juice concentrate
4 tablespoons honey


Directions


Preheat the oven to 375 degrees F.

Liberally salt and pepper the chicken breast halves. Heat the oil in large saute pan over medium-high heat and sear the chicken, skin side only, until brown and beginning to crisp, about 5 minutes.

Meanwhile, make the orange glaze: In a small saucepan, heat the orange juice concentrate, honey, and salt and pepper, to taste, over medium heat, boil for 3 minutes. remove from heat.

Turn the chicken over and brush each piece with the glaze. Turn the chicken skin side up and transfer the pan to the oven. Bake until the internal temperature reaches 160 to 170 degrees F on an instant read thermonmeter, brushing on more glaze halfway through, about 15 minutes in total. Let the chicken rest for 10 minutes on a cutting board. Remove the chicken breat from the bone and slice the meat on the bias. Transfer the Chicken to serving platter and serve.

Number of Servings: 4

Calories: 230

Recipe: Breaded Chicken Parmasean

Ingredients

12 ounces white meat chicken (one double breast)
1 tbsp grated Parmesan cheese
1/4 cup Italian-style bread crumbs
1 tsp garlic powder
1 tbsp onions, dried
Crushed red peppers if desired
1 -2 tbsp olive oil


Directions

Cut the chicken breast horizontally (filet it) so you will end up with two thin pieces.
Rub each piece with olive oil.
Mix dry ingredients together and pat each piece with the crumb mixture until well covered.
Bake at 375*F for about 20 minutes.


Number of Servings: 2
calories: 200

Grilled chicken breast with mango tomato salsa

Ingredients

1 ripe mango, peeled, pitted and diced
2 large tomatoes, peeled, remove seeds and dice (I keep the seeds or it's not very juicy)
1 serrano pepper seeded and diced (can be omitted)
1 T. minced red onion
1 small bunch cilantro (leaves chopped) I omit because I don't like the taste of the cilantro.
juice of one lemon or lime
a few chili flakes (I omit I don't like it hot)
1 scallion minced
2 T. olive oil.
4-5oz boneless, skinless chicken breast.


Directions

In a bowl, place the mango, tomatoes, pepper, onion, cilantro, lime or lemon juice, chili flakes,
scallion, olive oil, salt and pepper. Mix well and let sit for 30 minutes to let flavors blend.
Place the chicken breasts between two sheets of plastic, flatten with meat mallet or rolling pin. Over medium-hot charcoal grill, using indirect heat cook chicken breast approximately 3 min. each side. Giving a quarter turn on each side to create grill markings - top chicken with salsa.

Calories: 400

Number of Servings: 4

Chicken Taco Stew:

Ingredients

1 onion, chopped
1 16 oz. can black beans
1 16 oz. can kidney beans
1 16 oz. can corn (drained)
1 8 oz. can tomato sauce
2 14.5 oz cans diced tomatoes w/chilies
1 1.25 oz packet taco seasoning
2 boneless skinless chicken breasts


Directions

Mix everything together in a slow cooker except chicken. Lay chicken on top and cover. Cook on low for 6-8 hours or on high for 3-4 hours. 30 minutes before serving remove chicken and shred. Return chicken to slow cooker and stir in. This is good eaten with cheese, sour cream, or tortilla chips.

OATMEAL: Start your day with oatmeal. Experts agree this is one of the top cholesterol-lowering superfoods.