Chicken & Asparagus Pasta

Simple, tasty & healthy.  Good combo!

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Chicken & Asparagus Pasta

Nutritional Info

• Fat: 6.6g
• Carbohydrates: 25.4g
• Calories: 204.2
• Protein: 14.4g

Ingredients

3 cups whole wheat extra wide pasta
12 spears asparagus
1/2 chicken breast, bone and skin removed 
1-1/2 cups fresh mushrooms, pieces or slices 
1/2 cup low sodium chicken broth
1 tbsp extra virgin olive oil
1/4 cup feta cheese, crumbled
1 medium tomato
Pinch of pepper, red or cayenne

Directions

Cook pasta according to package directions. 
Meanwhile, cut chicken into bite-sized cubes and place in skillet with olive oil. 
Cook until partially done. 
Add asparagus and mushrooms, continue cooking until chicken is done. 
Add chicken broth and cover pan, cook until asparagus is crisp tender. 
Add pasta, red pepper flakes (to taste), and feta cheese. Remove from heat. 
Serve with fresh diced tomatoes to garnish. Enjoy!

Number of Servings: 4

Cranberry Chicken Salad

60 Minutes to Prepare and Cook

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Ingredients

2 cups of chicken thighs
1/2 cup Kraft mayo w/ olive oil
1/2 cup of craisins
1/2 shredded green apple
1/4 cup of pecans
1 Tbsp of lime juice
1/4 tsp of dried dill weed
salt and pepper to taste

Directions

Cook chicken and cut up into small pieces. Mix all ingredients together, to coat well. Refrigerate over night to enhance the flavors.

Number of Servings: 6

Nutritional Info

• Servings Per Recipe: 6
• Amount Per Serving
• Calories: 278.8

• Total Fat: 16.4 g
• Cholesterol: 102.5 mg
• Sodium: 172.9 mg
• Total Carbs: 15.0 g
• Dietary Fiber: 1.6 g
• Protein: 20.0 g

tortilla Soup

Makes 6 servings

Prep time 15 minutes Cook:23 minutes

1 tblsp vegetable oil

1 med size green pepper, seeded & finely chopped

1 small onion, finely chopped

1 jalepeno pepper, seeded & finely chopped

1 tlbsp chilli powder

5 C. low sodium chicken broth

3 C cooked, shredded chicken

1 can (14.5oz) black beans, drained & rinsed

2 tblsp lime juice

3/4 tsp salt

1/2 C firm ripe avocado, cut in chunks

1 C crumbled baked tortilla chips

Directions:

1. Heat oil in large saucepan over med-high heat. Add green peppers, onions & jalepenos to sauce pan, stirring often forr 7 minutes. Stir chilli powder into pot cooking stirring occasionally, for 1 minute

2.Pour broth & 1 cup of water into saucepan. Bring to a boil & reduce heat to medium, simmer for 10 minutes. Stir in chicken, tomatoes, beans, lime juice & salt;cook for 5 minutes or until warmed through.

3. :ad;e 1 1/2 cup of soup into bowls,divide avocado chunks among bows. serve tortilla chips on top if desired.

Per Serving:

165 calories

4g fat

15 g protein''5 g fiber

983 mg sodium

26 cholesterol

Cashew Chicken

Cashew Chicken

Serves 3

2 boneless skinless chicken breast halves, cut into 1-inch strips

1/4 cup orange juice

1/8 cup honey

1/8 cup soy sauce

1/2 tablespoon cornstarch

1/2 teaspoon ground ginger

1/2 teaspoon garlic powder

1/4 teaspoon pepper

1 tablespoon vegetable oil

2 green onions, chopped

1 large carrots, sliced

1/2 celery stalk, sliced

1/2 cup cashews

3 cups brown rice, cooked

In a bowl, combine juice, soy sauce, honey, cornstarch and seasonings. In a wok or large skillet, heat 1 tablespoon oil until it begins to smoke. Stir-fry vegetables for several minutes until the onions become fragrant.

Set aside.

Remove from skillet and heat another tablespoon of oil until smoking and stir-fry chicken strips until browned and tender. Add cooked vegetables, cashews and sauce mixture. Continue cooking until sauce bubbles and thickens.

Serve atop a one-cup serving of brown rice

Per Serving:

374 Calories

8g Fat

18g Protein

55g Carbohydrate

5g Dietary Fiber

26mg Cholesterol

272mg Sodium.