Brown Rice ‘n’ Apple Stuffed Turkey

We made this smaller turkey for Super Bowl Sunday. None of us like eating stuffing after it was in a bird, but we made it and put it in to help flavor the turkey. The turkey came out nice and tender and very flavorful.

Cost: About $15.50 ($1.54 per serving) - Chicken broth ($0.85), apple juice ($1.69), raisins ($1.99), celery ($1.49), apple ($1.00), 12-pound turkey ($8.40)

Prep: 1 hour

Bake: 3 hours + 20 minutes standing

Yield: 6 servings with leftovers

• 1 can (14 1/2 ounces) reduced-sodium chicken broth
• 1/2 cup unsweetened apple juice, divided
• 1/2 teaspoon salt, divided
• 1 cup uncooked long grain brown rice
• 1/3 cup raisins
• 1/2 cup chopped celery
• 1/2 cup chopped onion
• 1 tablespoon butter
• 1 cup chopped tart apple
• 1 teaspoon poultry seasoning
• 1/4 teaspoon pepper
• 1 turkey (10 to 12 pounds)

1. In a saucepan, combine the broth, 1/3 cup apple juice and 1/4 teaspoon salt. Bring to a boil. Stir in the rice and raisins. Return to a boil. Reduce heat; cover and simmer for 40-50 minutes or until rice is tender.
2. Meanwhile, in a nonstick skillet, cook celery and onion in butter for 2 minutes. Add apple; cook and stir for 3 minutes or until vegetables are tender. Combine the rice mixture, apple mixture, poultry seasoning, pepper and remaining apple juice and salt.
3. Just before baking, loosely stuff turkey. Skewer turkey openings; tie drumsticks together. Place breast side up on a rack in a roasting pan. Bake, uncovered, at 325 for 2 3/4 to 3 hours or until a meat thermometer reads 180 for the turkey and 165 for the stuffing. (Cover loosely with foil if turkey browns too quickly.)
4. Cover turkey and let stand for 20 minutes. Remove stuffing and carve turkey, discarding skin. If desired, thicken pan drippings for gravy.

Stuffing may be prepared as directed and baked separately in a 1 1/2 quart baking dish coated with cooking spray. Cover and bake at 325 for 25 minutes. Uncover, bake 10-15 minutes longer or until heated through.

Nutrition: (3 ounces cooked turkey with 3/4 cup stuffing) 286 calories, 8 g fat, 3 g saturated fat, 51 mg cholesterol, 443 mg sodium, 37 g carbohydrate, 3 g fiber, 17 g protein.

Barbecued Turkey Pizza

Prep/Total Time: 20 minutes + standing prep, 25 minutes bake

Yield: 8 servings

• 1 cup water (70 to 80 degrees)
• 2 tablespoons olive oil
• 1 tablespoon sugar
• 1 teaspoon salt
• 3 cups all-purpose flour
• 2 teaspoons active dry yeast
• 3/4 cup barbecue sauce
• 1 1/2 cups cubed cooked turkey breast
• 1/2 cup fresh or frozen corn, thawed
• 1 small red onion, julienned
• 1 small green pepper, julienned
• 1 garlic clove, minced
• 1 cup (4 ounces) shredded park-skim mozzarella cheese
• 1/2 cup shredded reduced-fat cheddar cheese
• 1/4 cup grated Parmesan cheese

1. In a bread machine pan, place the first six ingredients in order suggested by manufacturer. Select dough setting (check dough after 5 minutes of mixing; add 1 to 2 tablespoons of water or flour if needed).
2. When cycle is complete, turn dough onto a lightly floured surface. Punch down; cover and let stand for 10 minutes. Roll dough into a 14-in. circle. Transfer to a 14-in. pizza pan coated with cooking spray; build up edges slightly.
3. Spread barbecue sauce over crust. Layer with half of the turkey, corn, onion, green pepper, garlic and cheese. Repeat layers. Bake at 400 for 25-30 minutes or until the crust is golden brown.

Nutrition: (1 slice) 366 calories, 9 g fat, 4 g saturated fat, 38 mg cholesterol, 663 mg sodium, 52 g carbohydrate, 2 g fiber, 20 g protein.

Comments: This is the first time I’ve tried making pizza and it turned out great. The dough was perfect, and we’ll use that recipe to make other kinds of pizza. We didn’t have cubed turkey breast so I used about 5 chicken tenders that I grilled and chopped up.

Oven-Fried Chicken

Prep/Total Time: 10 minutes prep, 40 minutes bake

Yield: 6 servings

• 1/2 cup cornmeal
• 1/2 cup dry bread crumbs
• 1 teaspoon dried tarragon
• 1 teaspoon ground ginger
• 1/2 teaspoon salt
• 1/4 teaspoon cayenne pepper
• 1/4 teaspoon pepper
• 3 egg whites
• 2 tablespoons fat-free milk
• 1/2 cup all-purpose flour
• 6 bone-in chicken breast halves (6 ounces each)
• Refrigerated butter-flavored spray

1. In a shallow bowl, combine the first seven ingredients. In another shallow bowl, combine egg whites and milk. Place flour in a third shallow bowl. Coat chicken with flour; dip in the egg white mixture, then roll in cornmeal mixture.
2. Place in a 15-in. x 10-in. x 2-in. baking pan coated with cooking spray. Bake, uncovered, at 350 for 40 minutes. Spritz with butter-flavored spray. Bake 10-15 minutes longer or until juices run clear.

Nutrition: (1 chicken breast) 248 calories, 2 g fat, 1 g saturated fat, 63 mg cholesterol, 375 mg sodium, 24 g carbohydrate, 1 g fiber 30 g protein.

Comments: Not a huge fan of oven-fried chicken compared to normal fried chicken. The tastes don’t even compare. This wouldn’t be at the top of the list for low-fat meals to prepare with bone-in chicken breasts.

Salsa Chicken Skillet

Prep/Total Time: 25 minutes

Yield: 4 servings

• 1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces
• 2 teaspoons canola oil
• 1/2 pound fresh mushrooms, sliced
• 1 medium green pepper, chopped
• 3/4 cup chopped onion
• 1/2 cup chopped celery
• 1/2 cup frozen corn, thawed
• 1 garlic clove, minced
• 2 cups salsa
• 2 cups hot cooked rice
• 1/4 cup shredded reduced-fat cheddar cheese
• 1/2 cup reduced-fat sour cream

1. In a large skillet, sauté chicken in oil until no longer pink; drain and set aside. Coat skillet with cooking spray. Saute mushrooms, green pepper, onion, celery, corn and garlic for 6-8 minutes or until vegetables are tender. Add salsa and reserved chicken; heat through. Serve over rice. Top with cheese and sour cream.

Nutrition: (1 1/4 cups over 1/2 cup cooked rice with 1 tablespoon sour cream) 355 calories, 7 g fat, 2 g saturated fat, 66 mg cholesterol, 649 mg sodium, 39 g carbohydrate, 7 g fiber, 29 g protein.

Comments: I thought this dish was delicious and full of flavor. The salsa really added a lot to it since there are no other seasonings involved. I used medium salsa and, again, it was too hot for everybody else’s taste. They would have preferred a mild salsa. Leftovers tasted great even without the rice.

Chicken Jambalaya

Prep/Total Time: Prep 20 minutes, cook 1 hour

Yield: 6 servings

• 3/4 pound boneless skinless chicken breasts, cubed
• 3 cups reduced-sodium chicken broth
• 1 1/2 cups uncooked brown rice
• 4 ounces reduced-fat smoked turkey sausage, diced
• 1/2 cups thinly sliced celery with leaves
• 1/2 cup chopped onion
• 1/2 cup chopped green pepper
• 2 to 3 teaspoons Cajun or Creole seasoning
• 1 to 2 garlic cloves, minced
• 1/8 teaspoon hot pepper sauce
• 1 bay leaf
• 1 can (14 1/2 ounces) no-salt added diced tomatoes, undrained

1. In a large nonstick skillet lightly coated with cooking spray, sauté chicken for 2-3 minutes. Stir in the next 10 ingredients. Bring to a boil. Reduce heat; cover and simmer for 50-60 minutes.
2. Stir in tomatoes; cover and simmer 10 minutes longer or until liquid is absorbed and rice is tender. Remove from the heat; let stand for 5 minutes. Discard bay leaf.

The following spices may be substituted for the Creole seasoning; 1/2 teaspoon each paprika and the garlic powder, and a pinch each cayenne pepper, dried thyme and ground cumin.

Nutrition: (1 cup) 302 calories, 4 g fat, 1 g saturated fat, 43 mg cholesterol, 452 mg sodium, 45 g carbohydrate, 3 g fiber, 21 g protein.

Comments: I like Cajun food, so this was really good too me. However, to everybody else, it was a little too spicy. I thought it had a lot of flavor and it still tasted good the next day as leftovers.

Chicken Noodle Casserole

Prep/Total Time: 20 minutes prep, 15 minutes bake

Yield: 8 servings

• 2/3 cup chopped onion
• 1 garlic clove, minced
• 1 tablespoon olive oil
• 1 1/2 pounds boneless skinless chicken breasts, cut into 3/4-inch cubes
• 1 can (14 1/2 ounces) chicken broth
• 1 1/2 cups chopped carrots
• 3 celery ribs, chopped
• 1/2 teaspoon dried savory
• 3 tablespoons butter
• 3 tablespoons all-purpose flour
• 3/4 teaspoon salt
• 1/8 teaspoon white pepper
• 1 1/2 cups 2 % milk
• 1 1/4 cups shredded reduced-fat cheddar cheese
• 8 ounces wide egg noodles, cooked and drained.

1. In a large nonstick skillet, sauté onion and garlic in oil until tender. Add chicken; cook and stir until no longer pin. Add the broth, carrots, celery and savory. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until vegetables are tender.
2. In a saucepan, melt butter. Stir in the flour, salt and pepper until smooth. Gradually add milk. Bring to a boil; cook and stir for 2 minutes or until thickened. Remove from the heat; stir in cheese until melted. Pour over chicken mixture. Add noodles; mix well.
3. Transfer to a 3-qt. baking dish coated with cooking spray. Bake, uncovered, at 350 degrees for 15-20 minutes or until bubbly.

Nutrition: (1 cup) 343 calories, 11 g fat, 5 g saturated fat, 95 mg cholesterol, 681 mg sodium, 30 g carbohydrate, 2 g fiber, 31 g protein.

Comments: This is now one of Tammy’s favorites. It had really good flavor and tasted a lot like home made chicken noodle soup. We used 1/4 tsp ground sage instead of the savory and skim milk instead of the 2 % milk.

Chicken Pasta Primavera

Prep/Total Time: 20 minutes

Yield: 6 servings

• 6 ounces uncooked spaghetti
• 1 can (10 3/4 ounces) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
• 3/4 cup water
• 1 tablespoon lemon juice
• 1 1/2 teaspoon dried basil
• 3/4 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon pepper
• 1 package (16 ounces) frozen California-blend vegetables, thawed
• 4 cups cubed cooked chicken breast
• 3 tablespoons grated Parmesan cheese

1. Cook spaghetti according to package directions. Meanwhile, in a large saucepan, combine the soup, water, lemon juice, basil, garlic powder, salt and pepper. Stir in vegetables; bring to a boil. Reduce heat; cover and simmer for 3-5 minutes or until vegetables are tender.
2. Stir in the chicken; heat through. Drain spaghetti; add to chicken mixture and toss to coat. Sprinkle with Parmesan cheese.

Nutrition: (1 1/3 cups) 342 calories, 5 g fat, 2 g saturated fat, 78 mg cholesterol, 526 mg sodium, 36 g carbohydrate, 4 g fiber, 35 g protein.

Comments: We used fresh chicken, about 2 pounds, so it took longer since we had to cook it first. I thought it had a little too strong of a lemon juice flavor, so next time I would cut that down to about 1/2 a tablespoon. Overall, wasn’t bad.

Smoked Sausage with Pasta

Prep/Total Time: 25 minutes

Yield: 4 servings

• 4 ounces uncooked angel hair pasta
• 1/2 pound reduced-fat smoked turkey sausage, cut into 1/2-inch slices
• 2 cups sliced fresh mushrooms
• 2 garlic cloves, minced
• 4 1/2 teaspoons minced fresh basil or 1 1/2 teaspoons dried basil
• 1 tablespoon olive oil
• 2 cups julienned seeded plum tomatoes
• 1/8 teaspoon salt
• 1/8 teaspoon pepper

1. Cook the pasta according to the package directions. Meanwhile, in a large nonstick skillet, sauté the sausage, mushrooms, garlic and basil in oil until the mushrooms are tender.
2. Drain the pasta; add to the sausage mixture. Add the tomatoes, salt and pepper; toss gently. Heat through.

Nutrition: (1 1/4 cups) 258 calories, 9 g fat, 1 g saturated fat, 0 g cholesterol, 611 mg sodium, 30 g carbohydrate, 3 g fiber, 16 g protein.

Comments: We used dried basil rather than fresh for the meal. It tasted alright. I like turkey, but I’m not a big fan of turkey sausage over pork sausage. It tasted a lot like having cut up pieces of hot dog. Was a really quick meal to prepare.

Savory Roasted Chicken

Prep/Total Time: 10 minutes prep, 1-1/2 hours + standing cook

Yield: 10 servings

• 1 roasting chicken (6 to 7 pounds)
• 1 teaspoon onion salt
• 1/2 teaspoon dried thyme
• 1/2 teaspoon dried savory
• 1/4 teaspoon grated orange peel
• 1/4 teaspoon pepper
• 1 teaspoon canola oil

1. Place chicken on a rack in a shallow roasting pan. Carefully loosen the skin above the breast meat. Combine the onion salt, thyme, savory, orange peel and pepper; rub half of the herb mixture under the loosened skin. Rub chicken skin with oil; sprinkle with remaining herb mixture.
2. Bake at 375 for 1 1/2 to 2 hours or until a meat thermometer reads 180. Let stand for 10-15 minutes. Remove skin before carving. Skim fat and thicken pan juices for gravy if desired.

Nutrition: (4 ounces cooked chicken, skin removed, calculated without gravy) 197 calories, 8 g fat, 2 g saturated fat, 86 mg cholesterol, 267 mg sodium, trace carbohydrate, trace fiber, 29 g protein.

Comments: Not a bad rub. We don’t cook whole chickens that often, but this tasted pretty good. We used a 5 pound chicken and substituted 1/4 teaspoon of ground sage instead of the dried savory.

Horseradish-Crusted Turkey Tenderloins

Prep/Total Time: 10 minutes prep/25 minutes bake

Yield: 4 servings

• 2 tablespoons reduced-fat mayonnaise
• 2 tablespoons prepared horseradish
• 1 pound turkey tenderloins
• 1/2 cup soft bread crumbs
• 2 tablespoons minced fresh parsley
• 2 tablespoons chopped green onion

Sauce

• 1/4 cup reduced-fat mayonnaise
• 1/4 cup fat-free plain yogurt
• 2 tablespoons fat-free milk
• 1 tablespoon prepared horseradish
• 1 tablespoon Dijon mustard
• 1/4 teaspoon paprika

1. Combine mayonnaise and horseradish; spread over turkey. In a shallow dish, combine the bread crumbs, parsley and onion. Roll turkey in crumb mixture to coat.
2. Place in an 11-in. x 7-in. x 2-in. baking dish coated with cooking spray. Bake, uncovered, at 425 for 25-30 minutes or until a meat thermometer reads 170.
3. In a small bowl, combine the sauce ingredients. Slice turkey; serve with sauce.

Crumb Clue: To make fresh bread crumbs, tear slices of fresh white, French or whole wheat bread into 2-in. pieces. Place in a food processor or blender; cover and pulse several times to make coarse crumbs. One slice of bread yields about 1/2 cup crumbs.

Nutrition: (3 ounces cooked turkey with 3 tablespoons sauce: 237 calories, 9 g fat, 2 g saturated fat, 85 mg cholesterol, 404 mg sodium, 8 g carbohydrate, 1 g fiber, 29 g protein.

Comments: We doubled the recipe since the tenderloin we got was nearly two pounds. However, we found out you don’t need to double the sauce even if you double the recipe. We had way too much left over. The only turkey tenderloin that I could find at the grocery store was one of those packaged and flavored kind. But, after using it, next time I would just try to find a boneless turkey breast. I tried to rinse of the seasoning on the packaged tenderloin, but there was still some left on it. The meal tasted good and everybody ate it. The kids like to eat every meat lately with barbecue sauce, and that’s what they did with this.

Seasoned Turkey Burgers

Prep/Total Time: 20 minutes prep/20 minutes cook

Yield: 5 servings

• 1/2 cup herb-seasoned stuffing croutons
• 1 pound ground turkey breast
• 1 small onion, finely chopped
• 5 hamburger buns, split
• Lettuce leaves, onion, tomato slices and fat-free mayonnaise, optional

1. Crush or process stuffing croutons into fine crumbs. In a bowl, combine crumbs, turkey and onion. Shape into five patties.
2. Broil or grill over medium-hot heat for 8-10 minutes, turning once. Serve on buns with lettuce, onion, tomato and mayonnaise if desired.

Nutrition: (1 burger calculated without bun, lettuce, onion, tomato and mayonnaise) 124 calories, 1 g fat, 0 g saturated fat, 45 mg cholesterol, 163 mg sodium, 5 g carbohydrate, 0 g fiber, 23 g protein.

Comments: I really like this. I grilled them and added lettuce, tomato, onion, horseradish sauce, ketchup and Dijon mustard. It satisfied my craving for a burger and was a lot more healthy. However, the rest of the family has a hard time eating regular homemade hamburgers and so I am the pretty much the only one who will eat them.

Perfect Turkey

Prep/Cook Time: 30 minutes prep, 4 hours cook

Yield: 24 servings

• 1 (18 pound) whole turkey, neck and giblets removed
• 2 cups kosher salt
• 1/2 cup butter, melted
• 2 large onions, peeled and chopped
• 4 carrots, peeled and chopped
• 4 stalks celery, chopped
• 2 sprigs fresh thyme
• 1 bay leaf
• 1 cup dry white wine

1. Rub the turkey inside and out with the kosher salt. Place the bird in a large stock pot and cover with cold water. Place in refrigerator, and allow the turkey to soak in the salt and water mixture 12 hours, or overnight.
2. Preheat oven to 35o degrees F. Thoroughly rinse the turkey, and discard the brine mixture.
3. Brush the turkey with 1/2 the melted butter. Place breast side down on a roasting rack in a shallow roasting pan. Stuff the turkey cavity with 1 onion, 1/2 the carrots, 1/2 the celery, 1 sprig of thyme, and the bay leaf. Scatter the remaining vegetables and thyme around the bottom of the roasting pan, and cover with the white wine.
4. Roast uncovered 3 1/2 to 4 hours in the preheated oven, until the internal temperature of the thigh reaches 180 degrees F. Carefully turn the turkey breast side up about 2/3 through the roasting time, and brush with the remaining butter. Allow the bird to stand about 30 minutes before carving.

Comments: Turkey breast with bone were on sale at the grocery store and we found this recipe as we were looking for a way to cook it. I didn’t use as much salt for it and I used dried thyme instead of the fresh sprigs. The turkey came out nice and moist with the outside layer a golden brown.

Southern Oven "Fried" Chicken

Though buttermilk may sound sinful, it is actually fat free or low-fat milk with added bacteria, which produces a slightly sour taste. If you don't have buttermilk, combine 1 teaspoon of vinegar with 1/2 cup fat-free milk for this recipe. If you like a bit of heat, add a few drops of hot red pepper sauce to the buttermilk before coating the chicken.

Makes 4 servings

1/2 cup fat-free buttermilk
1/2 cup cornflakes, crushed
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 pounds chicken parts, skinned
4 teaspoons canola oil

1. Preheat the oven to 400 F; spray a large baking sheet with nonstick cooking spray.
2. Pour the buttermilk into a large shallow bowl. On a sheet of wax paper, combine the cornflake crumbs, flour, salt, and pepper. Dip the chicken in the buttermilk, then dredge in the cornflake mixture, coating completely. Place the chicken on the baking sheet; drizzle with the oil. Bake 30 minutes, then turn the chicken over. Bake until cooked through, 15-20 minutes longer.

Per Serving (about 2 pieces): 229 Cal, 10 g Fat, 2 g Sat Fat, 0 g Trans Fat, 64 mg Chol, 295 mg Sod, 11 g Carb, 0 g Fib, 23 g Prot, 49 mg Calc.

POINTS value: 5.

Comments: This recipe was pretty easy to do and didn't taste bad considering it was baked chicken rather than fried. We used a whole pieced chicken that weighed a total of three pounds, so we increased the recipe by 50 percent. We grilled some asparagus and baked some rolls to compliment the meal.

Chicken with Apples and Cider

Makes 4 servings

2 tablespoons vegetable oil
1 Granny Smith apple, cored and sliced
1 tablespoon packed dark brown sugar
4 (4-ounce) skinless boneless chicken breasts
1/4 teaspoon cinnamon
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
1 medium onion, thinly sliced and separated into rings
1/2 cup apple cider
1/4 cup cider vinegar
2 cups hot cooked wide noodles

1. In a large nonstick skillet over medium heat, heat 1 tablespoon of the oil. Saute the apple until lightly browned, about 5 minutes. Sprinkle with the brown sugar; cook, stirring frequently, until tender, 3-5 minutes longer. Transfer to a plate.
2. On a sheet of wax paper, sprinkle the chicken with the cinnamon, salt, and pepper. In the skillet, heat the remaining 1 tablespoon oil. Saute the chicken until browned, 4-5 minutes on each side. Transfer to another plate.
3. In the skillet, cook the onion, covered, until tender, 6-8 minutes; stir in the cider and vinegar. Reduce the heat and simmer 2 minutes. Return the chicken to the skillet; simmer, spooning the sauce over chicken, until chicken is cooked through and liquid is reduced by half, 4-5 minutes.
4. Return the apples to the skillet; cook until heated through, about 2 minutes. Arrange the noodles on a platter; top with the chicken mixture, pouring any remaining juices over chicken.

Per Serving (1 chicken breast, 1/2 cup noodles, and 1/4 cup sauce): 352 Cal, 11 g Fat, 1 g Sat Fat, 0 g Trans Fat, 89 mg Chol, 273 mg Sod, 36 g Carb, 2 g Fib, 27 g Prot, 35 mg Calc.

POINTS value: 8

Comments: The recipe was alright; probably a 5 out of 10. Once again the chicken was very good. We couldn't find apple cider right now so we just used apple juice. The sauce was a little too vinegary.

Moo Shu Chicken

Everyone's take-out favorite--including the kids! Make the pancakes ahead of time; well wrapped in plastic wrap, they freeze beautifully. In a pinch, use flour tortillas in place of the pancakes.

Makes 8 servings

4 tablespoons reduced-sodium soy sauce
4 garlic cloves, minced
3/4 pound skinless boneless chicken breasts, cut into 2-inch strips
1 teaspoon minced peeled fresh ginger
2 cups shredded Napa cabbage
2 cups shredded bok choy (Chinese cabbage)
1 carrot, shredded
1/2 cup canned straw mushrooms, rinsed, drained, and thinly sliced
1/2 cup canned bamboo shoots rinsed, drained, and thinly sliced
1/4 teaspoon hot chili oil
8 Whole-Wheat Moo Shu Pancakes (recipe follows)
4 teaspoons hoisin sauce

1. To prepare the marinade, in a gallon-size zip-close plastic bag, combine 2 teaspoons of the soy sauce and half of the garlic; add the chicken. Seal the bag, squeezing out the air; turn to coat the chicken. Refrigerate, turning the bag occasionally, 1 hour. Drain and discard the marinade.
2. In a small bowl, combine the remaining 2 tablespoons of soy sauce and the remaining garlic with the ginger; set aside.
3. Spray a large nonstick skillet or wok with non-stick spray; heat. Saute the chicken until cooked through, 2-3 minutes. Transfer to a plate.
4. In the skillet, combine the cabbage, bok choy, carrot, mushrooms, and bamboo shoots; cook, stirring frequently, until the cabbage and bok choy begin to wilt, 4-5 minutes. Add the chicken, the soy sauce mixture, and the hot chili oil; toss to combine.
5. To serve, spread the pancakes with the hoisin sauce; top with the chicken mixture and roll up.

Per Serving (1 pancake with about 3/4 cup filling): 252 Cal, 2 g Fat, 1 g Sat Fat, 0 g Trans Fat, 20 mg Chol, 363 mg Sod, 44 g Carb, 5 g Fib, 15 g Prot, 58 mg Calc.

POINTS value: 4

Whole-Wheat Moo Shu Pancakes

Makes 8 servings

1/2 cup whole-wheat flour
1/2 cup all-purpose flour
5 tablespoons water

1. In a medium bowl, combine the flour and water; stir until a smooth dough forms, 3-4 minutes. If dry, add a few drops of water. Knead the dough in the bowl until it is soft and elastic, about 3 minutes. Divide into 8 pieces.
2. On a lightly floured surface, roll each piece of dough into a 6-inch circle. Layer between sheets of wax paper; cover with plastic wrap and refrigerate until ready to use, up to 2 hours. (If the pancakes shrink slightly, roll them out again just prior to cooking).
3. Heat a medium nonstick skillet. One at a time, cook the pancakes, turning every 10 seconds, until light brown spots appear on both sides, 30-40 seconds. Wrap in foil and keep warm until ready to use.

Per Serving (1 pancake): 60 Cal, 0 g Fat, 0 g Sat Fat, 0 g Trans Fat, 0 mg Chol, 1 mg Sod, 13 g Carb, 2 g Fib, 2 g Prot, 4 mg Calc.

POINTS value: 1

Comments: This recipe was delicious. It took a little more work finding all of the ingredients, but it definitely was worth it. The bok choy is a little easier to find at the grocery story, but the Napa cabbage took a couple of stores to find. You can substitute any green cabbage in place, but the Napa cabbage has more of a lettuce/celery texture to it. What really brings out the taste in this recipe is the hoisin sauce added to the pancake. The chicken/vegetable mixture is a little spicy and bland, but when eaten with the sweet tasting hoisin sauce on the pancake, the flavors are really brought out. Hoisin sauce can be found in the Asian food section along with the hot chili oil. I used 3/4 teaspoons of the hot chili oil just to make it a little more spicier. We are going to make this next week since a head of Napa cabbage and bok choy are enough for two batches.

Orange Chicken with Broccoli

If you like, pair each portion of this Chinese restaurant favorite with 1/2 cup white rice (and increase the POINTS value per serving by 2).

Makes 4 servings

4 teaspoons vegetable oil

1 tablespoon minced peeled fresh ginger

1 pound skinless boneless chicken breasts, cut crosswise into 1/2-inch strips
2 cups broccoli florets

1/4 cup water

1/2 cup low-sodium chicken broth

1/4 cup orange juice

3 tablespoons reduced-sodium soy sauce

1 teaspoon cornstarch, dissolved in 1 tablespoon water

1 orange, peeled and sectioned

1. In a medium nonstick skillet over medium heat, heat the oil. Add the ginger and saute, stirring often, 2 minutes. Transfer to a small plate with a slotted spoon.
2. In the same skillet, saute the chicken until cooked through, about 5 minutes. Transfer to another plate. In the skillet, combine the broccoli and water, stirring to scrape up the browned bits from the bottom of the pan; cook, covered, until tender-crisp, 3-4 minutes. Return the chicken to the skillet; stir in the broth, orange juice, and soy sauce. Add the dissolved cornstarch; cook, stirring frequently, until the mixture boils and thickens slightly. Add the orange; heat through. Top with the ginger and serve.

Per Serving (about 1 cup): 221 Cal, 6 g Fat, 1 g Sat Fat, 0 g Trans Fat, 66 mg Chol, 389 mg Sod, 12 g Carb, 3 g Fib, 29 g Prot, 49 mg Calc.

POINTS value: 4

Comments: This was excellent and very flavorful. The kids both ate all of it and liked everything. The oranges surprised us by tasting really good. We made 1 1/2 batches of it to give us six servings, enough to be able to take to work for lunch. I did the preparations the night before by cutting up the chicken, grating the ginger, peeling and separating the orange and putting them in separate Ziploc bags. I also mixed the broth, soy sauce and orange juice together and put in a baggy. Preparation was about 15 minutes and cooking time was about 40. We used frozen broccoli pieces for the broccoli florets. We served the dish over a mixture of jasmine and brown rice.