Curried Chicken Thighs with Buttered Croutons

INGREDIENTS
3 teaspoons canola oil, divided
8 boneless, skinless chicken thighs, trimmed
3/4 teaspoon salt, divided
1 large onion, sliced
2 tablespoons curry powder
1/2 teaspoon ground ginger
1/2 teaspoon freshly ground pepper
6 tablespoons all-purpose flour
1 14-ounce can reduced-sodium chicken broth
1 cup low-fat milk
1 10-ounce bag frozen peas (2 cups)
1/4 cup low-fat mayonnaise
1 tablespoon lemon juice or cider vinegar
2 tablespoons unsalted butter
4 slices whole-wheat country bread, crusts removed, cut into 1-inch cubes

DIRECTIONS
Preheat oven to 400°F. Coat a 9-by-13-inch (or similar 3-quart) baking dish with cooking spray.
Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Sprinkle chicken with 1/2 teaspoon salt. Add half the chicken to the pan and cook until browned on both sides and just cooked through, 8 to 10 minutes total. Transfer to the prepared baking dish. Repeat with the remaining chicken.
Add the remaining 1 teaspoon oil and onion to the pan. Cook, stirring often, until softened and light brown, 4 to 5 minutes. Add curry powder, ginger, pepper and the remaining 1/4 teaspoon salt; cook for 1 minute. Sprinkle with flour and stir to coat. Add broth and milk. Bring to a simmer, stirring constantly, until thickened, about 2 minutes. Remove from the heat and stir in peas, mayonnaise and lemon juice (or vinegar). Pour the sauce over the chicken.
Wash and dry the pan. Melt butter in the pan over medium heat. Remove from the heat and stir in bread cubes. Toss to coat. Arrange the bread on top of the casserole.
Bake the casserole until it is bubbling and the croutons are golden brown, 35 to 40 minutes. Let stand for 10 minutes before serving.

Tips & Notes
Make Ahead Tip: Prepare through Step 4; cover and refrigerate for up to 1 day or freeze for up to 1 month (defrost in the refrigerator for 2 days before baking). Let stand at room temperature for 30 minutes, then bake at 400°F for about 1 hour.

Nutrition (8 servings)
Per serving: 375 calories; 17 g fat ( 6 g sat , 6 g mono ); 99 mg cholesterol; 23 g carbohydrates; 1 g added sugars; 31 g protein; 4 g fiber; 589 mg sodium; 454 mg potassium.

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Parmesan-Crusted Chicken Tenders

INGREDIENTS
Canola or olive oil cooking spray
1/4 cup all-purpose flour
2 large eggs
1/2 cup finely shredded Parmesan cheese
1 cup coarse dry breadcrumbs, preferably whole-wheat (see Note)
1 pound chicken tenders
1 tablespoon Italian seasoning
1 teaspoon garlic powder
1/4 teaspoon salt
1 cup marinara sauce, heated

DIRECTIONS
Preheat oven to 450°F. Place a large wire rack on a baking sheet and coat with cooking spray.
Place flour in a shallow dish. Lightly beat eggs in another shallow dish. Combine Parmesan and breadcrumbs in a third shallow dish. Toss tenders with Italian seasoning, garlic powder and salt in a medium bowl. Coat each tender in flour, shaking off any excess. Dip in egg and let any excess drip off. Then roll in the breadcrumb mixture. Place the tenders on the prepared rack. Generously coat the top of each tender with cooking spray.
Bake for 10 minutes. Turn each tender over and coat with cooking spray. Continue baking until the outside is crisp and the tenders are cooked through, about 10 minutes more. Serve the tenders with marinara sauce for dipping.
Tips & Notes
Note: We like Ian’s brand of coarse dry whole-wheat “Panko breadcrumbs.” Find them in the natural-foods section of large supermarkets. To make your own breadcrumbs, trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. (To make fine dry breadcrumbs, process until very fine.) Spread on a baking sheet and bake at 250°F until dry, about 10 to 15 minutes. One slice of bread makes about 1/3 cup dry breadcrumbs.

Nutrition
Per serving: 293 calories; 8 g fat ( 3 g sat , 2 g mono ); 140 mg cholesterol; 22 g carbohydrates; 0 g added sugars; 31 g protein; 3 g fiber; 603 mg sodium; 465 mg potassium.

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Greek Antipasto

INGREDIENTS
1 pkg. (4 oz.) ATHENOS Crumbled Feta Cheese with Lemon, Garlic & Oregano
1/2 cup chopped kalamata olives
1/2 cup chopped red onions
1/2 cup chopped roasted red peppers
1/2 cup KRAFT Greek Vinaigrette Dressing
2 Tbsp. lemon zest
1 baguette (12 inch)
2 Tbsp. chopped Italian parsley

DIRECTIONS
Combine feta, olives, onions and peppers in medium bowl. Add dressing and lemon zest; mix well. Refrigerate 1 hour.

Heat broiler. Cut baguette into 48 (1/4 inch-thick) slices. Place in single layer in baking pans or on rack of broiler pan. Broil 1 to 1-1/2 min. on each side or until lightly toasted on both sides.

Add parsley to feta mixture; mix lightly. Spoon 1 Tbsp. of the feta mixture onto each toast slice just before serving.

Nutritional Information (24 servings): Calories 90 Total fat 3.5 g Saturated fat 1 g Cholesterol 5 mg Sodium 250 mg Carbohydrate 12 g Dietary fiber 1 g Sugars 0 g Protein 3 g Vitamin A 4 %DV Vitamin C 6 %DV Calcium 2 %DV Iron 4 %DV

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Greek Cheesecake

INGREDIENTS
1 ready-to-use refrigerated pie crust (1/2 of 14.1-oz. pkg.)
4 eggs
1/2 cup sugar
1 Tbsp. flour
2 cups Greek Strained Nonfat Yogurt
4 oz. (1/2 of 8-oz. pkg.) Neufchatel Cheese, softened
1/3 cup honey
1-1/2 tsp. ground cinnamon, divided

DIRECTIONS
Heat oven to 350ºF.

Unroll crust; cut into 8-inch square. Discard trimmings. Place in 8-inch square baking dish. Bake 10 min. or until lightly browned. Meanwhile, beat eggs, sugar and flour with mixer until light and fluffy. Blend in yogurt. Add Neufchatel, honey and 1 tsp. cinnamon; mix well.

Pour over crust; sprinkle with remaining cinnamon.

Bake 45 to 50 min. or until center is set. Serve warm or chilled.

Nutritional Information: per serving
Calories 160 Total fat 7 g Saturated fat 2.5 g Cholesterol 60 mg Sodium 130 mg Carbohydrate 19 g Dietary fiber 0 g Sugars 13 g Protein 6 g Vitamin A 2 %DV Vitamin C 0 %DV Calcium 6 %DV Iron 4 %DV Healthy Living Information

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Salmon Salad Sandwiches

INGREDIENTS
2 6- to 7-ounce cans boneless, skinless wild Alaskan salmon, drained
1/4 cup minced red onion
2 tablespoons lemon juice
1 tablespoon extra-virgin olive oil
1/4 teaspoon freshly ground pepper
4 tablespoons reduced-fat cream cheese
8 slices pumpernickel bread, toasted
8 slices tomato
2 large leaves romaine lettuce, cut in half

DIRECTIONS
Combine salmon, onion, lemon juice, oil and pepper in a medium bowl. Spread 1 tablespoon cream cheese on each of 4 slices of bread. Spread 1/2 cup salmon salad over the cream cheese. Top with 2 tomato slices, a piece of lettuce and another slice of bread.

Nutrition
Per serving: 286 calories; 9 g fat ( 3 g sat , 4 g mono ); 34 mg cholesterol; 29 g carbohydrates; 0 g added sugars; 22 g protein; 4 g fiber; 645 mg sodium; 262 mg potassium.

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Hungarian Beef Goulash

INGREDIENTS
2 pounds beef stew meat, (such as chuck), trimmed and cubed
2 teaspoons caraway seeds
1 1/2-2 tablespoons paprika
1/4 teaspoon salt
Freshly ground pepper, to taste
1 large or 2 medium onions, chopped
1 small red bell pepper, chopped
1 14-ounce can diced tomatoes
1 14-ounce can reduced-sodium beef broth
1 teaspoon Worcestershire sauce
3 cloves garlic, minced
2 bay leaves
1 tablespoon cornstarch mixed with 2 tablespoons water
2 tablespoons chopped fresh parsley

DIRECTIONS
Place beef in a 4-quart or larger slow cooker. Crush caraway seeds with the bottom of a saucepan. Transfer to a small bowl and stir in paprika, salt and pepper. Sprinkle the beef with the spice mixture and toss to coat well. Top with onion and bell pepper.
Combine tomatoes, broth, Worcestershire sauce and garlic in a medium saucepan; bring to a simmer. Pour over the beef and vegetables. Place bay leaves on top. Cover and cook until the beef is very tender, 4 to 4 1/2 hours on high or 7 to 7 1/2 hours on low.
Discard the bay leaves; skim or blot any visible fat from the surface of the stew. Add the cornstarch mixture to the stew and cook on high, stirring 2 or 3 times, until slightly thickened, 10 to 15 minutes. Serve sprinkled with parsley.

Make Ahead Tip: Cover and refrigerate for up to 2 days or freeze for up to 4 months.

Nutrition
Per serving (8 servings, 1 cup each): 180 calories; 5 g fat ( 2 g sat , 2 g mono ); 48 mg cholesterol; 6 g carbohydrates; 0 g added sugars; 25 g protein; 1 g fiber; 250 mg sodium; 298 mg potassium.

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Fragrant Shredded Beef Stew

INGREDIENTS
1 1/2 cups reduced-sodium chicken broth
1/4 cup sherry vinegar
2 stalks celery, thinly sliced
1 large onion, chopped
1 large red bell pepper, seeded and chopped
3 cloves garlic, minced
1 tablespoon ground cumin
1 teaspoon salt
1/2 teaspoon freshly ground pepper
3 pounds flank steak, trimmed of fat, each steak cut into thirds
1/2 cup packed fresh cilantro leaves, chopped
1/2 cup chopped pickled jalapenos
10 corn tortillas, heated (see Tip)

DIRECTIONS
Combine broth, vinegar, celery, onion, bell pepper, garlic, cumin, salt and pepper in a 6-quart slow cooker. Add beef, submerging it by tucking the vegetables under, over and between the pieces.
Put the lid on and cook on low until the meat is fork-tender, about 8 hours.
Transfer the meat to a cutting board; let stand for 10 minutes. Shred the meat with 2 forks and return it to the slow cooker. Stir in cilantro. Garnish with jalapeno and serve warm tortillas on the side.

Make Ahead Tip: Cover and refrigerate for up to 3 days or freeze for up to 1 month.
Tip: Wrap corn tortillas in foil and bake at 300°F until steaming, about 10 minutes.

Nutrition
Per serving: 265 calories; 11 g fat ( 4 g sat , 4 g mono ); 53 mg cholesterol; 18 g carbohydrates; 24 g protein; 3 g fiber; 376 mg sodium; 474 mg potassium.

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Lousiana Catfish with Okra and Corn

INGREDIENTS
2 cups fresh or frozen sliced okra
1 3/4 cups fresh corn kernels (from 2 ears; see Tip), or frozen
1 medium onion, diced
2 teaspoons plus 1 tablespoon extra-virgin olive oil, divided
1 3/4 teaspoons Cajun or Creole seasoning, divided
1 pound catfish fillets, patted dry and cut into 4 portions

DIRECTIONS
Preheat oven to 450°F.
Combine okra, corn, onion, 2 teaspoons oil and 3/4 teaspoon Cajun (or Creole) seasoning in a large bowl. Spread the mixture out on a large rimmed baking sheet. Roast, stirring twice, until the vegetables are tender and beginning to brown, 20 to 25 minutes.
Meanwhile, sprinkle both sides of catfish with the remaining 1 teaspoon Cajun (or Creole) seasoning. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium-high heat. Reduce heat to medium, add the fish and cook until just cooked through and starting to brown, about 4 minutes per side. Serve with the roasted vegetables.

Per serving (4 servings): 288 calories; 15 g fat ( 3 g sat , 9 g mono ); 53 mg cholesterol; 19 g carbohydrates; 0 g added sugars; 21 g protein; 4 g fiber; 311 mg sodium; 695 mg potassium.

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Tijuana Torta

INGREDIENTS
1 15-ounce can black beans, or pinto beans, rinsed (see Note)
3 tablespoons prepared salsa
1 tablespoon chopped pickled jalapeño
1/2 teaspoon ground cumin
1 ripe avocado, pitted
2 tablespoons minced onion
1 tablespoon lime juice
1 16- to 20-inch-long baguette, preferably whole-grain
1 1/3 cups shredded green cabbage


DIRECTIONS
Mash beans, salsa, jalapeño and cumin in a small bowl. Mash avocado, onion and lime juice in another small bowl.
Cut baguette into 4 equal lengths. Split each piece in half horizontally. Pull out most of the soft bread from the center so you’re left with mostly crust. Divide the bean paste, avocado mixture and cabbage evenly among the sandwiches. Cut each in half and serve.

Nutrition
Per serving: 354 calories; 9 g fat ( 1 g sat , 5 g mono ); 0 mg cholesterol; 60 g carbohydrates; 17 g protein; 17 g fiber; 682 mg sodium; 639 mg potassium.

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Black Bean and Salmon Tostadas

INGREDIENTS
8 6-inch corn tortillas
Canola oil cooking spray
1 6- to 7-ounce can boneless, skinless wild Alaskan salmon, drained
1 avocado, diced
2 tablespoons minced pickled jalapeños, plus 2 tablespoons pickling juice from the jar, divided
2 cups coleslaw mix (see Tip) or shredded cabbage
2 tablespoons chopped cilantro
1 15-ounce can black beans, rinsed
3 tablespoons reduced-fat sour cream
2 tablespoons prepared salsa
2 scallions, chopped
Lime wedges (optional)

DIRECTIONS
Position racks in upper and lower thirds of the oven; preheat to 375°F.
Coat tortillas on both sides with cooking spray. Place on 2 baking sheets. Bake, turning once, until light brown, 12 to 14 minutes.
Combine salmon, avocado and jalapeños in a bowl. Combine cabbage, cilantro and the pickling juice in another bowl. Process black beans, sour cream, salsa and scallions in a food processor until smooth. Transfer to a microwave-safe bowl. Cover and microwave on High until hot, about 2 minutes.
To assemble tostadas, spread each tortilla with some bean mixture and some salmon mixture and top with the cabbage salad. Serve with lime wedges, if desired.

Nutrition Information: Per serving, 2 tostadas each: 319 calories; 11 g fat ( 2 g sat , 6 g mono ); 16 mg cholesterol; 43 g carbohydrates; 0 g added sugars; 16 g protein; 12 g fiber; 352 mg sodium; 670 mg potassium.

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Paprika Shrimp and Green Bean Saute

Ingredients
4 cups green beans, trimmed (about 12 ounces)
3 tablespoons extra-virgin olive oil
1/4 cup minced garlic
2 teaspoons paprika
1 pound raw shrimp, (21-25 per pound; see Note), peeled and deveined
2 16-ounce cans large butter beans, or cannellini beans, rinsed
1/4 cup sherry vinegar, or red-wine vinegar
1/2 teaspoon salt
1/2 cup chopped fresh parsley, divided
Freshly ground pepper, to taste

Preparation
Bring 1 inch of water to a boil in a large saucepan. Put green beans in a steamer basket, place in the pan, cover and steam until tender-crisp, 4 to 6 minutes.
Meanwhile, heat oil in a large skillet over medium-high heat. Add garlic and paprika and cook, stirring constantly, until just fragrant but not browned, about 20 seconds. Add shrimp and cook until pink and opaque, about 2 minutes per side. Stir in beans, vinegar and salt; cook, stirring occasionally, until heated through, about 2 minutes. Stir in 1/4 cup parsley.
Divide the green beans among 6 plates. Top with the shrimp mixture. Sprinkle with pepper and the remaining 1/4 cup parsley.

Nutrition
Per serving: 245 calories; 8 g fat ( 1 g sat , 6 g mono ); 115 mg cholesterol; 26 g carbohydrates; 0 g added sugars; 23 g protein; 8 g fiber; 596 mg sodium; 855 mg potassium.

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Chicken with Sugar Snap Peas and Spring Herbs

INGREDIENTS
1 cup reduced-sodium chicken broth
1 teaspoon Dijon mustard
1/2 teaspoon salt
Freshly ground pepper to taste
2 teaspoons plus 1 tablespoon flour, divided
1 pound thin-sliced chicken breast cutlets
1 tablespoon extra-virgin olive oil
8 ounces sugar snap peas, cut in half (2 cups)
1 14-ounce can quartered artichoke hearts, rinsed
3 tablespoons minced fresh herbs, such as chives, tarragon or dill
2 teaspoons champagne vinegar, or white-wine vinegar

DIRECTIONS
Whisk broth, mustard, salt, pepper and 2 teaspoons flour in a small bowl until smooth.
Sprinkle both sides of the chicken with the remaining 1 tablespoon flour. Heat oil in a large nonstick skillet over medium-high heat. Cook the chicken in two batches, adjusting heat as necessary to prevent burning, until golden, about 2 minutes per side. Transfer the chicken to a plate; tent with foil to keep warm.
Stir the broth mixture and add to the pan along with snap peas, artichoke hearts and sprouted beans (if using). Bring to a simmer, stirring constantly. Reduce heat to maintain a gentle simmer and cook until the snap peas are tender-crisp, 3 to 5 minutes.
Return the chicken to the pan, nestling it into the vegetables, and simmer until heated through, 1 to 2 minutes. Remove from heat; stir in herbs and vinegar.
Tips & Notes
Note: Sprouted beans, not to be confused with bean sprouts, are beans that have just barely sprouted—they look like a bean with a tiny fiber attached (rather than the more fleshy-looking sprouts commonly used in Asian cooking). Eat raw in salads or add to cooked dishes; they're an excellent source of fiber and protein. Look for them in the produce section near other sprouts.

Nutrition
Per serving: 248 calories; 6 g fat ( 1 g sat , 4 g mono ); 63 mg cholesterol; 19 g carbohydrates; 29 g protein; 7 g fiber; 605 mg sodium; 603 mg potassium.

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Inside Out Lasagna

INGREDIENTS
8 ounces whole-wheat rotini or fusilli
1 tablespoon extra-virgin olive oil
1 onion, chopped
3 cloves cloves garlic, sliced
8 ounces sliced white mushrooms (about 3 1/2 cups)
1/2 teaspoon salt
1/4 teaspoon freshly ground pepper
1 14-ounce can diced tomatoes with Italian herbs
8 cups baby spinach
1/2 teaspoon crushed red pepper (optional)
3/4 cup part-skim ricotta cheese

DIRECTIONS
Bring a large pot of water to a boil. Add pasta; cook until just tender, 8 to 10 minutes or according to package directions. Drain and transfer to a large bowl.
Meanwhile, heat oil in a large nonstick skillet over medium heat. Add onion and garlic and cook, stirring, until soft and beginning to brown, about 3 minutes. Add mushrooms, salt and pepper and cook, stirring, until the mushrooms release their liquid, 4 to 6 minutes.
Add tomatoes, spinach and crushed red pepper (if using). Increase heat to medium-high; cook, stirring once halfway through, until the spinach is wilted, about 4 minutes.
Toss the sauce with the pasta and divide among 4 bowls. Dollop each serving with 3 tablespoons of ricotta.

Nutrition
Per serving (about 1-1/2 cups each): 364 calories; 9 g fat ( 3 g sat , 4 g mono ); 14 mg cholesterol; 55 g carbohydrates; 0 g added sugars; 16 g protein; 7 g fiber; 588 mg sodium; 786 mg potassium.

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Southwestern Beef and Bean Burger Wrap

INGREDIENTS
12 ounces 93% lean ground beef
1 cup refried beans
1/2 cup chopped fresh cilantro
1 tbsp chopped pickled jalapenos
1 avocado, peeled and pitted
1/2 cup prepared salsa
1/8 tsp. garlic powder
4 whole wheat tortillas, warmed (see Tip)
2 cups shredded romaine lettuce
1/2 cup shredded pepper Jack cheese
1 lime, cut into 4 wedges

DIRECTIONS
Preheat broiler. Coat a broiler pan with cooking spray.
Gently combine ground beef, beans, cilantro and jalapenos in a medium bowl. (Do not overmix.) Shape into four 5 by 2 inch patties and place on the prepared pan. Broil the patties about 12 to 14 minutes. A thermometer should show a reading of 165 degrees.
Meanwhile, mash together avocado, salsa, and garlic powder in a small bowl. Place tortillas on a clean work surface. Spread each with the guacamole, then sprinkle with lettuc and cheese. Top each with a burger and roll into a wrap. Serve immedately, with lime wedges.
Tip: To warm tortillas, wrap in foil and bake at 300 degrees until steaming, about 5 minutes. Or wrap in a barely damp paper towel and microwaves on high for 30 to 45 seconds.
Nutritional information: 4 servings, 394 calories, 17g fat, 6 g saturated, 7 g monounsaturated, 40 g carbs, 28g protein, 10 g fiber, 634 mg sodium

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Shrimp and White Bean Ragout

We made this for Sunday lunch after church, and it was so fast, and it tastes great! Serve with brown rice.
INGREDIENTS
1 tbsp. olive oil
1 pound large, thawed shrimp
1/4 tsp. garlic salt
1/4 tsp. onion powder
1/4 tsp. crumbled dried rosemary
1 can (15-1/2 oz) Great Northern Beans, drained and rinsed
DIRECTIONS
Heat the olive oil in a large, non stick skillet over medium-high heat. Add the shrimp, and sprinkle with the garlic salt, onion powder, and rosemary. Cook for 2 minutes. Add the beans, and cook 2 minutes, until heated through.

Nutritional information (does not include rice): 4 servings, 254.4 calories, 5.7g fat, 1.0g saturated fat, 1.2 polyunsaturated fat, 2.8g monounsaturated fat, 378.4mg sodium, 19.7g carbs, 6.2g dietary fiber, 0 sugars, 30.4 protein

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MADEOVER Smoky Tomato Soup

Ingredients:
1 tablespoon extra virgin olive oil
4 slices turkey bacon, chopped
3 garlic cloves, chopped
1 onion, chopped
3 celery stalks, chopped
2 carrots, chopped
Salt and Pepper
4 cups chicken stock
1/2 tsp. dried oregano
1 (28-0z) can low sodium crushed tomatoes
1 tsp. sugar
2 tsp. paprika
1/4 cup skim milk
3 tbsp. chopped fresh chives
Directions:
Heat the olive oil in a medium soup pot over medium-high heat. Add the copped bacon and cook until crisp, 2 to 3 minutes. Using a slotted spoon, transfer the crispy bacon to paper towels to drain and reserve for the top of the soup. To the same pot, add the garlic, onions, celery, and carrots and season with salt and pepper. Cook for 5-6 minutes, until the vegetables are tender. Scoop the veggies into a food processor, add about 1/2 cup of the chicken stock and the oregano, and puree until smooth. Return the pureed veggies to the pot, place back over medium-high heat, and add the remaining chicken stock, the crushed tomatoes, the sugar, and the paprika. Bring the soup up to a bubble, stir in the milk, and serve warm.

5 Servings, 110.6 Calories, 5.5g fat, 1.9g saturated fat, 1.4g polyunsaturated fat, 3.9g monounsaturated fat, 16.6mg cholesterol, 1165mg sodium, 755.6mg potassium, 12.2g total carbs, 0.8g dietary fiber, 2.3g sugar, 4.2g protein

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Sweet Potato Wedges with Chipotle Mayonnaise

INGREDIENTS
4 (6-ounce) sweet potatoes, scrubbed
1/4 cup fat free mayonnaise
1/4 cup chipotle salsa

DIRECTIONS
Preheat over to 425 degrees. Spray baking sheet with non stick spray.
Slice potatoes lengthwise in half and cut each half into 4 wedges. Place wedges, cut side down, on prepared baking sheet. Roast 15 minutes; turn potatoes over. Roast until tender and nicely browned along edges, about 20 minutes.
Meanwhile, stir together mayonnaise and salsa in serving bowl until blended. Serve alongside potatoes.

Per serving (8 potato wedges and 2 tbsp mayonnaise) 124 cal, 1 g fat, 2 mg chol, 205 mg sod, 28 g total carb, 12 g total sugar, 4 g fib, 2 g prot, 33 mg cal

From the Weight Watchers New Complete Cookbook

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Mediterranean Chicken Sandwich

INGREDIENTS
1 tbsp prepared hummus
1-1/2 tsp fat free plain yogurt
2 slices whole grain bread
4 ounces grilled chicken, thinly sliced
1/3 cup loosely packed fresh spinach leaves, stems removed
3 slices tomato
4 slices cucumber
2 very thin slices red onion

DIRECTIONS
In a small bowl, stir together the hummus and yogurt until well combined.

Lay one bread slice on a serving plate. Top it evenly with the chicken then the spinach, cucumber, tomato, and onion. Spread the hummus mixture evenly over the remaining bread slice and flip it atop the sandwich. Serve immediately, or wrap in plastic wrap and refrigerate for up to 1 day.

Per serving: 340 calories, 36 g protein, 39 g carbohydrates, 4 g fat, 65 mg cholesterol, 8 g fiber, 324 mg sodium

From the Biggest Loser Family Cookbook

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Slow Cooker Chicken Stroganoff

Ingredients
1 lb frozen boneless/skinless chicken breasts
1 can Fat Free cream of mushroom soup
16 oz container of Fat Free sour cream
1 envelope Lipton dry soup mix

Directions
Place mushroom soup, sour cream and envelope of onion soup mix in the slow cooker. Mix well. Add frozen chicken. Cook in slow cooker for 7-9 hours. Serve over hot rice.

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Loose Cabbage Rolls

Ingredients
1 lb. lean ground beef
1-1/2 cup onions, chopped
1/2 cup green peppers, chopped
2 stalks raw celery
1 cup cooked brown rice
1 tsp salt
1-1/2 tsp black pepper
1 medium-sized head of cabbage
1 1/2 cup low sodium vegetable juice cocktail
Directions
Preheat oven to 350 degrees. Shred the cabbage and chop the celery. Saute the beef, onion, peppers and celery. Remove, drain and add rice, salt and pepper. Layer with shredded cabbage in a large casserole dish. Pour vegetable juice over entire casserole. Bake covered for about 1-1/2 hours.

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