Light King Ranch Chicken Casserole

Serve with a veggie-loaded salad and vinaigrette. For added Southwest flavor, whisk a few dashes of hot sauce into the dressing.

Ingredients:
1 large onion, chopped
1 large green bell pepper, chopped
Vegetable cooking spray
2 cups chopped cooked chicken breasts
1 (10-ounce) can fat-free cream of chicken soup, undiluted
1 (10-ounce) can fat-free cream of mushroom soup, undiluted
1 (10-ounce) can diced tomato and green chiles
1 teaspoon chili powder
1/2 teaspoon pepper
1/4 teaspoon garlic powder
12 (6-inch) corn tortillas
1 (8-ounce) block reduced-fat Cheddar cheese, shredded

Directions:
Sauté onion and bell pepper in a large skillet coated with cooking spray over medium-high heat 5 minutes or until tender.
Stir in chicken and next 6 ingredients; remove from heat.
Tear tortillas into 1-inch pieces; layer one-third tortilla pieces in bottom of a 13- x 9-inch baking dish coated with cooking spray. Top with one-third chicken mixture and one-third cheese. Repeat layers twice.
Bake at 350° for 30 to 35 minutes or until bubbly.

Note: Freeze casserole up to 1 month, if desired. Thaw in refrigerator overnight, and bake as directed.
Yield: Makes 8 servings

Nutrition Per Serving:
Calories 282(32% from fat);

Fat 9.9g (sat 5g,mono 0.5g,poly 0.7g);

Protein 21g;

Cholesterol 54.4mg;

Calcium 248mg;

Sodium 947mg;

Fiber 3.1g;

Iron 0.7mg;

Carbohydrate 26.4g

(www.southernliving.com)

Low-Fat Baked Chicken

Ingredients:
Preparation
4 each chicken breasts skinless, boneless
1/2 cup bread crumbs
1/4 cup parmesan cheese fat free
1 teaspoon rosemary
1 teaspoon basil
1/2 teaspoon oregano
1 teaspoon black pepper
1 teaspoon parsley flakes
1/2 cup liquid margarine fat free (squeeze bottle)

Directions:
Mix bread crumbs, cheese and seasoning in shallow bowl.
Dip each chicken breast in liquid spread, then in bread crumb mixture.
Place each breast on baking sheet sprayed with nonstick cooking spray.
Bake for approximately 30-45 minutes on 375 degress or until golden brown.
Yields 4 servings
(www.recipeland.com)

Chicken Hunter's Style

Ingredients:
1 chicken, cut up
1 large bell pepper
1 large onion
1 large (28 ounce) can peeled whole tomatoes*
2 eggs
Italian bread crumbs
Olive oil
* Note: Tomatoes in water/juice only, NO puree, no "seasoning" - cut up or diced tomatoes okay, but not crushed! it's different.

Instructions:
Coat chicken in one (or two) lightly beaten egg(s) with salt and pepper. Roll in Italian bread crumbs. Fry in olive oil until lightly brown. Remove from oil.
Place chicken in large stainless pot (no oil) with cover. Cut onion into big chunks, and cut bell pepper into strips. Add to pot. Add can of tomatoes (liquid too, rinse can into pot), breaking up if whole tomatoes. Add some water; cover. Too much water is no good (you're not making soup). Simmer 45 minutes to 1 hour or until chicken is very tender. Keep from burning on bottom - that will ruin it. Stir carefully without breaking up chicken. Don't change ingredients (if it ain't broke, don't fix it!). Enjoy! Tastes even better when warmed up.

Bonus: Use leftover as a pasta sauce. Thicken a little with cornstarch. Some chicken left is okay.
(www.downloadtopc.com)

Feta-Topped Chicken

Chicken breasts go uptown with a brush of balsamic, a sprinkle of herbs and a warmed feta finish. Simply sensational!

Prep Time:10 min
Start to Finish:25 min
Makes:4 servings

Ingredients :
4 boneless skinless chicken breast halves (1 1/4 lb)
2 tablespoons balsamic vinaigrette dressing
1 teaspoon Italian seasoning
1/4 teaspoon seasoned pepper
1 large roma (plum) tomato, cut into 8 slices
1/4 cup crumbled feta cheese (1 oz)

Instructions :
1. Set oven control to broil. Brush both sides of chicken breasts with dressing. Sprinkle both sides with Italian seasoning and seasoned pepper. Place on rack in broiler pan.
2. Broil with tops 4 inches from heat about 10 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F). Top with tomato and cheese. Broil 2 to 3 minutes longer or until cheese is lightly browned.
High Altitude (3500-6500 ft): Broil chicken about 15 minutes. Top with tomato and cheese. Broil 1 to 2 minutes longer.

Nutrition Information:
1 Serving: Calories 200 (Calories from Fat 80); Total Fat 9g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 80mg; Sodium 210mg; Total Carbohydrate 2g (Dietary Fiber 0g, Sugars 1g); Protein 28g Percent Daily Value*: Vitamin A 4%; Vitamin C 2%; Calcium 6%; Iron 6% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 4 Very Lean Meat; 1 1/2 Fat Carbohydrate Choices: 0
*Percent Daily Values are based on a 2,000 calorie diet.
(www.bettycrocker.com)

feta cheese link

Chicken in Tomato-Peanut Sauce Recipe

Serve over basmati rice.

Ingredients:
6 boneless, skinless chicken thighs, trimmed of excess fat
1/4 cup unseasoned dry bread crumbs
2 tablespoons vegetable oil
1 cup diced onion
1/2 cup diced red bell pepper
1 (14-ounce) can diced tomatoes, undrained
1/3 cup peanut butter
2 garlic cloves, crushed
2 tablespoons brown sugar
2 tablespoons soy sauce
1/8 teaspoon crushed red pepper, or to taste
1/2 cup canned lower sodium chicken broth
Chopped cilantro
3 tablespoons coarsely chopped dry roasted peanuts

Instructions:
Dredge chicken in bread crumbs. In a large nonstick skillet heat oil over medium-high heat. Add chicken and cook until golden brown on both sides. Transfer to a medium-size slow cooker.
Add onion and bell pepper to skillet; cook 4 minutes. Stir in tomatoes, peanut butter, garlic, sugar, soy sauce, red pepper and broth. Spoon over chicken.
Cover and cook on low for 3 hours or until chicken is tender. Serve with peanuts and cilantro. Serves 6.

Nutritional Information
Per serving: 354 calories, 22g fat, 22g prot., 19g carbs., 3g fiber, 848mg sodium.
(By Jean Kressy www.relishmag.com)