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Chicken Divine

2 skinless chicken breasts, split

3 Tbsp. margarine, divided

1 Pkg. frozen broccoli spears

1 can broccoli cheese soup

1/3 can milk

2 Tbsp. fine bread crumbs

Over medium heat, slightly brown split chicken breasts in 2 Tbsp melted margarine. Place on thawed broccoli spears in a square-baking dish. Mix soup with milk; drizzle over browned chicken. Sprinkle top with breadcrumbs mixed with 1 Tbsp melted margarine. Bake at 400 degrees for 15 to 20 minutes.

Note: can use chunk-cooked chicken or turkey and cooked fresh broccoli.

Chicken Fiancée

2 Tbsp olive oil

2 split boneless, skinless breasts

1/2 cup sliced mushrooms

1/2 cup matchstick-cut carrots

1/2 cup matchstick-cut zucchini

1 cup white sauce from Knorr package mix

2 Tbsp white wine

1 Tsp Dijon mustard

1/4 Tsp rosemary

1/4 Tsp tarragon

Salt and pepper to taste

English or Australian muffins, halves

Heat olive oil in skillet. Sauté split chicken breasts until they are golden and cooked through; remove them and in the same skillet stir-fry or sauté the vegetables a minute or two. Keep crispy. Mix white sauce with remaining ingredients; add to veggies; heat. Slice each cooked breast and place on muffin half. Top with sauce.

Pasilla Chicken Wings

1 lb chicken wings

Adams rub

Pasilla sauce

Bake wings in oven for 45 minutes and the seasoning (Adams rub)
Take them out and base with pasilla sauce. Place them back in the oven and for 30 minutes longer. 
Take out of oven and enjoy some chicken wings!

Cheese and Ham Striped Tea Sandwiches

8 slices wheat bread

8 slices white sandwich bread

4 slices pumpernickel bread

5 oz cooked ham

2 tsp Dijon Mustard

1 1/2 tbsp mayo

1/8 tsp black pepper

2 cups shredded cheddar cheese

1 cup muenster cheese (shredded)

4 oz cream cheese

2 tsp mustard

1/8 tsp finely chopped onions

What to do:

1. Remove crust from bread slices and a serrated knife; set aside
2. Chop ham finely, transfer ham to bowl, stir in Dijon mustard, mayo, & pepper; set aside
3. In another medium bowl add shredded cheese, softened cream cheese, sour cream, mustard and chopped onions- mix well; set aside


1 tbsp ham mixture on each of 4 wheat bread slices, top each & 1 slice of white bread and spread & 1 tbsp cheese mixture.

What to do:

1. Place 1 pumpernickel slice on top of each sandwich & spread evenly & remaining ham mixture, and top & remaining slices of wheat bread.
2. Cut each sandwich lengthwise into 3 portions. 

300 calorie omelet

 3 egg whites 

1 egg yolk

 nonstick cooking spray 

1cup diced veggies ( mushrooms, zucchini, onion, bell pepper, broccoli ) 

1 Roma tomato 

1oz grated low fat cheese 

1 slice whole grain toast ( optional ) 

Sautee veggies until hot and cooked through and set aside. Whip egg whites and yolk and cook on both sides in a 6-8\" skillet. Sprinkle cheese onto the cooked egg and fold veggies into it. Leave in warm skillet until cheese is melted. Serve with toast and sliced Roma tomatoes on the side.


2 eggs, beaten

1/2 cup ketchup

3/4 cup water

1 envelope Lipton Onion Soup Mix or Beef-Flavor Mushroom Soup

1 1/2 cup soft bread crumbs

2 Lbs. lean ground beef

Mix ingredients together and shape into loaf. Bake at 350 degrees for 45 minutes to 1 hour. Make gravy from drippings and pour over meatloaf just before serving. Serve with parsley potatoes and boiled carrots.

Greatest Meatloaf

2 Lbs. lean hamburger

1 egg

1 tsp. salt and 1/4 tsp. pepper

1/2 tsp. basil

1/2 tsp. thyme

1/4 cup ketchup

2 tsp. prepared mustard

2 tsp. Accent

1 1/2 cup soft bread crumbs

1 cup boiling water

2 beef-flavor bouillon cubes

1/2 cup diced celery

1/2 cup diced onion

1 cup grated Swiss cheese

Combine ingredients and form into 1 or 2 loaves. Bake at 350 degrees for 1 hour. Makes 8 servings.

Skillet Meatloaf with Vegetables

1 Lbs. lean hamburger

1 cup bread crumbs

1/2 cup milk

2 Tbsp. butter or oil (can use low calorie MCT Oils)

1 Tbsp. flour

8 small potatoes

4 medium, carrots, cut lengthwise

1 large onion, diced or sliced.

Salt and pepper to taste

Combine meat with bread crumbs, milk, salt and pepper. Shape into loaf with wet hands. Roll in flour and brown in melted butter, or the oil.. Add 1 1/2 cup boiling water; cover and cook 15 minutes. Around the loaf place the potatoes, carrots and onion. Bake for 45 minutes

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Hunters Goulash

1/2 Lbs. lean bacon, diced

1 Lb. lean ground beef

1 large onion, chopped

1 (15 oz) can pork and beans

2 (16 oz) cans whole tomatoes or 1 quart tomatoes, chopped

Cornbread Topping:

1/2 cup yellow cornmeal

1/2 cup all-purpose flour

2 Tbsp. sugar

2 Tsp. baking powder

1/2 Tsp. salt

1 egg, beaten

1/2 cup milk

2 Tsp. butter or margarine, melted

1 (4 oz) can diced green chilies, drained

Fry bacon in 3 quart saucepan until crisp; drain. Add crumbled ground beef and onion; brown evenly and drain. Stir in beans and tomatoes. Season to taste with salt and pepper. Bring to a boil.

Reduce heat, cover and simmer 45 minutes to 1 hour. Grease upper inside edge of 2-quart casserole. Spoon in heated mixture. Combine all cornbread topping ingredients and mix until smooth, spoon over mixture. Bake in pre-heated 425 degrees oven for 25-30 minutes. Makes 8 servings.

Quick and easy Chicken and rice

1 pound of chicken breasts

4 cups brown rice

1 pkg fresh mushrooms

2 cans cream of mushrooms soup, or cream of celery soup

1 tsp parsley flakes

1 tsp. garlic powder

1 tbsp basil leaves

1 tsp. oregano

Rinse rice first with water and drain. Cook the brown rice separately. Add about 5-6 cups water to rice. After rice floats to bottom, the rice is about 2 inches from the top of the water level. Cook the rice till all the water is gone. Check it. It should be done then. Can be used in microwave. Add soup and two empty soup cups of water. Put the mixture in a deep dish pan. Add chicken breasts on top of rice. Add spices on top of chicken. Cook on 300 degrees for about an hour. Check chicken to see if it’s flaky with a fork. Makes about 8 servings.

Steaks Deluxe

1 30oz steaks

1 cup bread crumbs

2 whole eggs

1-4oz can mushrooms

1 medium onion

1/2 pint low-fat sour cream

1/2 cup 1% milk

Drain mushrooms and save liquid. Bread steaks in crumbs and eggs. Fry off steaks and place one layer in casserole. Simmer together onions and mushrooms. Sprinkle part of onion and mushrooms mixture over first layer of steaks. Place another layer of steaks and then mushrooms and onions, etc. Heat for 375 F. oven for about an hour, till steaks are done. Mix liquid from mushrooms and mix with milk and sour cream. Pour over steaks until covered.

Shepherd’s Pie or stew

1 1/4 pound lean hamburger or beef, cut in cubes

1/2 cup flour

1/2 cup corn oil

4  cups boiling water

1 1/2 cup carrots, cubed

1 1/2 cup potatoes, cubed

1/4 cup onions, diced

1 1/2 cup celery, cubed

1  small bay leaf

1/4 tsp. crushed sweet basil

1 tsp. vegex

Place all the vegetables in a pan. Put the potatoes on to boil in boiling water. When they have boiled for five minutes, add the potatoes to the vegetables and simmer until just under the done point. Put the hamburger patties or cubed beef into the flour and brown in the oil. This can be done while the vegetables are cooking.

Add meat to the vegetables and simmer just a few minutes to thicken the broth. Add water enough to make the stew consistency. Add beef like flavoring and Vegex. Serve with biscuits for the stew or put in an individual baking dish and when hot flute with the mashed potatoes and brown lightly before serving.

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Mashed Potatoes

2 lbs. Potatoes

1 Whole Bay Leaf

2 tsp. Celery Flakes

1 clove Garlic

1/8 tsp. Black Pepper

1 tsp. Arrowroot

1/4 tsp. Salt to taste

1 tbsp. Nonfat Yogurt

Wash, peel and quarter potatoes. Boil potatoes, bay leaf, celery flakes and garlic until potatoes are tender. With a slotted spoon, transfer potatoes into a large bowl. Reserve potato water. Combine arrowroot with 1/4 cup of potato water and add to potatoes. Mash potatoes, adding more potato water if needed. Add yogurt and stir.

Scrambled Omelets

2 whole egg yolks

3 whole egg whites

1/4 cup chopped onion

1/4 cup diced mushrooms

2 slices of tomato, diced

1 slice of low fat cheese or 2 of tofu cheese

Put eggs in first add remaining ingredients on top, spread evenly. When underside of egg starts to get done, fold one half of cooked egg on top of the other half. So that all your ingredients are inside of the fried egg now. Can add sprinkles of garlic powder on top of egg. Let cheese melt and enjoy.

Wheat Buttermilk Pancakes


1 1/2 cups flour, whole-grain wheat

1 tbsp. Baking powder

1/2 tsp. salt

1 tsp Baking Soda


2 whole Egg Yolks

1/4 cup Oil

2 cups Buttermilk


2 whole Egg Whites


Sift or stir together (1).

Blend together and add to flour mixture (2).

Fold in (3) to (1) & (2).

By Better Homes and Gardens cook book

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