I've lived alone for about 15 years, so I have some really great "for one" recipes!
This is a favorite of mine whether I am dieting or not. This serves one:
Fast Broccoli, Rice and Chicken
1 chicken breast, cut in cubes
1 container of Minute rice (your choice--the kind that comes in the ready to eat cups)
1 cup chicken broth
1 handful of frozen broccoli cheese
1 tablespoon lemon juice
Your choice of seasonings
In a frying pan sprayed with Pam, brown the chicken cubes (takes about 4 minutes). Add Minute rice (I like the brown and wild rice),chicken broth, lemon juice and favorite seasonings. Cook on high 1 minute, then add the frozen cheese broccoli. Cook 5 more minutes. You may have to add more broth or water to keep from sticking.
Serve with sliced tomatoes or pickled beets. I also sometimes have some Light Wheat Nature's Own bread with it.
Very fast, very filling and delicious! I usually have this a couple of times a week.
My favorite cheese broccoli is the Green Giant three Cheese. It is only 45 calories per handful. The total calorie count for this meal, including bread/ beets, etc is 505 calories and it is a plate full! If I eat it all, I am stuffed!!
This is a soup that I make and freeze in one serving containers...Love this soup!
"Yummy 3-ingredient Potato Soup"
*3 cans chicken stock
*1 packet of Country gravy mix
*1 1lb package of frozen potatoes. (I use the country hash browns that are cut into cubes)
Mix together and simmer for 20 minutes, salt and pepper to taste....OMG only 85 cals per cup!
This is a pot pie recipe that I make and also freeze in single portions for later:
"Jeanine's Low Fat Creamy Parmesan Chicken Pot Pie"
* 2 cups chopped cooked chicken (white meat)
* 2 cups frozen mixed vegetables
* 1 10.75-ounce can 98% fat-free, condensed mushroom soup
* 1/2 cup chicken broth
* 1/4 cup Parmesan cheese
* 1/2 teaspoon salt
* 1/2 teaspoon pepper
* 1 cup reduced fat baking mix (Bisquick)
* 1/2 cup fat free milk
* 1/2 container of Egg Beaters or 1 egg
Preheat oven to 400 degrees. Combine chicken, frozen vegetables, cheese, broth, undiluted soup, salt and pepper in a Pam sprayed, 8 x 8-inch baking dish. Whisk baking mix, milk and Egg Beaters or egg together until blended. Pour over chicken and vegetables, spray with pam (I like butter Pam). Bake for 30 minutes, or until the top is golden. I also add chunks of potatoes and mushrooms, but if you add them, add a little more (1/4 cup) of broth because the potatoes will take up your fluids and leave the pot pie too dry. You can also double the Parm if you want it more cheesy....just add 20 calories to the Calorie count!
* Calories: 325.6* Total Fat: 8.1 g * Cholesterol: 61.5 mg
* sodium: 849.5 mg * Total Carbs: 32.4 g * Dietary Fiber: 1.9 g
* Protein: 29.7 g
I also make a single pizza using lavash bread pita pockets for the crust (50 calories), then I top it with Ragu Pizza sauce (I keep the sauce in an ice tray--each "cube" is a pizza--I also have ice trays of chicken and beef broth that I keep in the freezer), low fat mozzarella cheese, Parmesan cheese, various veggies and mushrooms and sometimes crumbled lean beef and turkey pepperoni...bake at 400 degrees until brown and bubbly! My pizzas are about 220 calories! You can buy Lavash bread and lavash pita bread at Walmart.
Edited by: BASTET2 at: 7/30/2011 (00:19)
| current weight: 278.0