Tuesday, January 25, 2011


1/2 cup orange juice
2 teaspoon granted orange rind
2 teaspoon lemon juice
1 1/2 teaspoons vegetable oil
1 teaspoon soy sauce
1/8 teaspoon each salt and pepper
dash artificial sweetener
3 cups broccoli florets, blanched
In a bowl combine orange juice, orange rind, lemon juice, vegetble oil, soy sauce, salt, pepper, and sweetener; stir well. Add broccoli; toss. Chill for at least 1 hour.


1/3 cup apple juice,no sugar added
2 tablespoonssoy sauce
1 tablespoon rice vinegar
1 teaspoon honey
1/2 teaspoon grated orange rind
1/4 teaspoon minced fresh ginger root
12 ounces skinned and boned chicken breast, cut into 1/2 inch dice
1 teaspoon vegetable oil
Combine first 6 ingredients in medium bowl; add chicken. Cover and refrigerate overnight or at least 6 hours, stirring occasionally. Heat oil in medium saucepan; remove chicken from marinade and saute in heated oil 8 minutes, stirring often. Add marinade; cook 2 minutes longer.

Saturday, January 8, 2011


Low Fat Italian Chicken Casserole

Prep Time: 10 min
Cook Time: 15 min

 This casserole is so flavorful, you won’t even realize you are makeing a “fat sacrifice.”


To bake Parmesan Pinwheels separately, place 2 inches apart on baking sheet. Bake at 375°F for 12 to 15 minutes or until golden brown.


1 pound boneless, skinless chicken breasts, cut into 1/2-inch pieces
1 teaspoon dried oregano
1 teaspoon Garlic powder
1 can (14 1/2 ounces) fat free, reduced sodium chicken broth
1 package Pioneer No-Fat Chicken Gravy
1 package (16 ounces) frozen mixed vegetables

 2 3/4 cups Pioneer Low Fat Biscuit & Baking Mix
1 cup plus 1 tablespoon Skim milk (divided)
1/3 cup Parmesan cheese, finely shredded
1/4 teaspoon dried basil
1/4 teaspoon dried thyme


In large skillet coated with nonfat cooking spray, combine chicken, oregano and garlic powder. Cook and stir for 5 minutes.
Reserve 1/2 cup chicken broth. Add remaining broth to chicken mixture; heat to a boil.
Dissolve Pioneer No-Fat Chicken Gravy in reserved chicken broth. Stir into boiling mixture. Cook and stir until thickened.
Dissolve Pioneer No-Fat Chicken Gravy in reserved chicken broth. Stir into boiling mixture. Cook and stir until thickened.
Stir in vegetable mixture. Cook, covered, over medium heat for five minutes.

Meanwhile, prepare Parmesan Pinwheels: In medium bowl, stir together Pioneer Biscuit & Baking Mix and 1 cup milk to form a stiff dough. Turn out onto floured* surface; knead 10 times. Roll out to 1/2-inch thick rectangle.
Brush top with 1 tablespoon milk. Sprinkle with cheese, basil and thyme. Beginning at one side, roll up dough (jelly roll style). Slice into about 12 (1/2-inch) pinwheels.
Pour chicken mixture into a 9x9x2-inch baking dish or 2 quart casserole dish that has been coated with nonstick cooking spray.
Place pinwheels on top, cut side up.
Bake at 375°F for 12 to 16 minutes or until pinwheels are golden brown.