Tuesday, June 1, 2010
Don't look now but a new month is upon us! I can't believe that half the year has passed, six months since many of us made those New Years Resolutions to lose weight, get healthy, etc. etc. I'm wondering, how many of you kept those promises to yourself? Can you look back at the beginning of 2010 with pride, knowing that you've stayed on the right track? Or, like me, did you find yourself starting over & over again?
Well, nevermind about the past, let's start anew right from here, June 1, 2010! How about a fresh new recipe to kick things off?
This was originally published in Weight Watchers Light & Easy Cookbook, 1997.
Saucy Chicken Casserole
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vegetable cooking spray
1 teaspoon olive oil
1 cup finely chopped onion
1 clove garlic -- minced
15 ounces canned crushed tomatoes -- undrained
1/2 teaspoon fresh marjoram
1/4 teaspoon fresh oregano
3 cups boneless skinless chicken breast -- cooked and chopped
1 tablespoon smart Balance Spread
1 tablespoon all-purpose flour
3/4 cup skim milk
1/2 teaspoon prepared mustard
1 tablespoon parmesan cheese
1 tablespoon bread crumbs
Coat a medium saucepan wth cooking spray and add oil; place over medium-high heat until hot. Add onion and garlic; cook, stirring constantly, until onion is tender. Add tomato, marjoram, and oregano; bring to a boil. Reduce heat; simmer 10 minutes. Stir in chicken; set aside.
Melt spread in a small heavy saucepan over medium heat add flour. Cook, stirring constantly with a wire whisk, 1 minute. Gradually add milk, stirring constantly, and cook 5 minutes or until thickened and bubbly. Remove from heat; stir in mustard. Add to chicken mixture, stirring to combine. Spoon mixture into a 2-quart casserole dish coated with cooking spray.
Combine cheese and breadcrumbs; sprinkle evenly over chicken mixture. Bake at 350 for 20 minutes.
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Per Serving (excluding unknown items): 307 Calories; 6g Fat (17.9% calories from fat); 46g Protein; 16g Carbohydrate; 3g Dietary Fiber; 105mg Cholesterol; 334mg Sodium.