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I like "all in one" meals too! Most of them reheat really well for lunches also. Here's one I made last night that turned out very good, and I actually ate it as 4 servings instead of 6, and used whole milk, full fat jack cheese and 15.5 ounces of chicken breast (what I had on hand) and it still only came in around 525 calories. I also think you could make this ahead of time like on a weekend, and put in the fridge, then just pop in the oven come dinner time:
Chicken and Broccoli Noodle Casserole
Servings: 6 Serving Size: 1/6th Old Points: 6 pts Points+: 8 pts
Calories: 313 Fat: 9.9 g Protein: 27.2 g Carb: 31.2 g Fiber: 4.4 g Sugar: 2.6 g
Sodium: 256.7 mg (without salt)
6 oz Ronzoni Smart taste noodles (or no-yolk)
2 tsp oil
4 cloves garlic, sliced thin
12 oz fresh broccoli florets, chopped
1 tbsp butter
1 medium shallot, minced
3 tbsp all purpose flour
1-3/4 cups fat free chicken broth
1 cup 1% milk
12 oz cooked shredded chicken breast
4 oz shredded reduced fat sharp cheddar (Sargento)
3 tbsp shredded parmesan cheese
2 tbsp seasoned breadcrumbs (I used whole wheat)
Cook noodles in salted water until al dente, or slightly undercooked by 2 minutes. Set aside.
Heat oil in a large skillet. Add garlic and cook on medium heat until golden, about 1 minute. Add the broccoli and a little salt, sauté and cover the broccoli for about 3 minutes on medium heat until the broccoli begins to soften. Set aside.
Preheat the oven to 375°. Lightly spray a 9 x 12 casserole dish with cooking spray.
In a large pot, heat butter over medium-low heat, when melted add the shallot and cook until soft, 2-3 minutes. Add the flour and a pinch of salt and stir well, cooking an additional 2-3 minutes on medium-low heat.
Slowly whisk in the chicken broth until well combined over medium heat; whisk well for 30 seconds, then add the milk and bring to a boil. Simmer on medium heat, mixing occasionally until it thickens (about 6-7 minutes). Remove from heat and add reduced fat sharp cheddar and 1 tablespoon of the parmesan cheese; mix well until the cheese melts.
Add the shredded chicken, noodles and broccoli to the sauce and mix well until evenly coated
Pour into a casserole dish and top with parmesan cheese and breadcrumbs. Spray a little more cooking spray on top and bake for about 20 - 25 minutes. Place the casserole under the broiler a few minutes to get the crumbs crisp and golden (careful not to burn).
Edited by: YOJULEZ at: 9/4/2012 (15:24)
Here's a recipe that I use a lot, at times as a lunch alone or as a side with 3 or 4 ounces of fish, chicken or beef. Its nutritious and cheep and easy to put together.
3 cups of cooked white pea beans (thats about 1 1/2 cups dry)
2 cups frozen corn
1 red sweet pepper diced
1 cup Salsa, medium or hot
1 lime for juice
1 tbsp olive oil or canola
1 stalk of celery, diced
2 green onions, finely chopped
1 tsp ground cumin (or more to your taste)
1/2 tsp salt
1/4 cup chopped coriander
I sometimes add hot sauce to the salsa when I know the people I am serving like hot foods
1/6 of the above is 218 calories, Protein 11g, fat 3g, Carbohydrates 40g, fibre 8.3g.
It doesn't state the vitamin's and minerals which would be good levels.
It keeps well in the fridge, but I tend to eat it up within a few days.
I got this from a pamphlet called "the supreme bean" it promotes bean use, its from the Ontario White Bean Producers board. www.ontariobeans.on.ca
Some of their recipes are very good, just need to bump up the spices a bit. Some recipes need adjusting as they promote Heinz + Libby's brand of canned beans with some recipes, which tasted awful when I tried them in a recipe, but when I substituted with plain white pea beans (from a can or cooked from dry) it tasted much better.
I have found children and men love this (have taken it to parties and it goes fast, everyone wants the recipe)
The recipe says it makes 6 servings, but if I eat it for lunches, only 4, as a side maybe 6.
Hope this helps
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