Caramel Rice Pudding

Caramel Rice Pudding

Ingredients

1/2 cup arborio rice or short-grain rice

1 Tbs. Butter or margarine

3 cups milk

1/2 tsp. Ground cinnamon

1 tsp. Vanilla

1/3 cup caramel ice cream topping

1/3 cup sugar

2 drops hot water

Preparation

1. In a medium saucepan cook and stir uncooked rice in hot butter or margarine for 2 minutes. Carefully stir in milk and cinnamon (mixture may spatter). Bring to a low boil. Cover and cook over low heat about 30 minutes or until most of the milk is absorbed, stirring occasionally. (Mixture may appear curdled.) Remove saucepan from heat. Stir in vanilla. Swirl in caramel ice cream topping. Transfer to four individual serving bowls. Keep warm.

2. In a small saucepan heat the 1/4 cup sugar over medium-high heat until sugar begins to melt, shaking saucepan occasionally to heat sugar evenly. Do not stir until sugar begins to melt. Reduce heat and cook for 3 to 5 minutes more or until sugar is melted and golden in color. Remove pan from heat. Stir in the 2 drops hot water. Quickly drizzle topping over each serving of rice pudding. 

Makes 4 servings.

Chocolate Covered Easter Eggs

Chocolate Covered Easter Eggs

Your friends and family will be amazed when you bake them a delicious and beautifully decorated cake.  With these easy to follow recipes and tips, anyone can prepare perfect bakery quality cakes at home

Ingredients

1/2 cup butter, softened 

1 teaspoon vanilla extract 

1 (8 ounce) package cream cheese, softened 

2 1/2 pounds confectioners' sugar 

1 cup creamy peanut butter (optional) 

1 cup flaked coconut (optional) 

1 cup unsweetened cocoa powder (optional) 

2 cups semisweet chocolate pieces 

2 tablespoons shortening or vegetable oil (optional) 

Preparation

 In a large bowl, mix together the butter, vanilla, and cream cheese. 

Stir in confectioners' sugar to make a workable dough. 

For best results, use your hands for mixing. 

 Divide the dough into four parts. 

Leave one of the parts plain. 

To the second part, mix in peanut butter. 

Mix coconut into the third part, and cocoa powder into the last part. 

Roll each type of dough into egg shapes, and place on a waxed paper lined cookie sheet. 

Refrigerate until hard, at least an hour. 

 Melt chocolate chips in a heat-proof bowl over a pan of simmering water. 

Stir occasionally until smooth. 

If the chocolate seems too thick for coating, stir in some of the shortening or oil until it thins. 

Dip the chilled candy eggs in chocolate, and return to the waxed paper lined sheet to set.

 Refrigerate for 1/2 hour to harden. 

ROASTED ROSEMARY PORK

 ROASTED ROSEMARY PORK

With Asparagus

3 Tablespoons olive oil

2 Tablespoons Dijon mustard

2 Tablespoons fresh lemon juice

3 large garlic cloves, minced

4 teaspoons chopped fresh rosemary

1/2 teaspoon salt

1/2 teaspoon freshly ground pepper

1 (5-pound) center-cut pork loin roast

2 pounds fresh thick asparagus spears, trimmed and blanched

Preheat the oven to 400 degrees.  

Mix the olive oil, mustard, lemon juice, 

garlic, rosemary, salt and pepper in a bowl.

 Reserve 1 Tablespoon of the olive oil mixture. 

 Spread the remaining olive oil mixture over 

the fat side of the pork and arrange on a 

wire rack in a roasting pan.

  Place the pork in the oven and reduce

 the oven temperature to 325 degrees. 

Roast for 2 hours.  

Toss the asparagus with the reserved 

olive oil mixture in a shallow dish. 

 Arrange the asparagus around the pork 

and roast for 15 to 20 minutes longer or

 until a meat thermometer registers 160 

degrees for medium or 170 degrees for 

well done 

Slice the pork and serve immediately

 with the asparagus. 

  Roasting the asparagus along with the pork gives it

  a delicious flavor. 

SERVES:  12

SAUTEED CHICKEN BREASTS

SAUTEED CHICKEN BREASTS

with Simple Chive Sauce 

MAKES: 4 servings

SERVING SIZE:

1 chicken breast and 3 tablespoons sauce

CARB GRAMS PER SERVING: 9

4 (4 oz) skinless, boneless chicken breast halves

1/4 teaspoon salt

1/4 teaspoon ground black pepper

3 tablespoons whole wheat flour

1 tablespoon olive oil

1/2 cup finely chopped shallots

1/2 cup dry white wine-OR-reduced-sodium chicken broth

1 cup reduced-sodium chicken broth-OR-chicken stock

1 tablespoon snipped fresh chives

1. 

Sprinkle chicken breasts with the salt and pepper. 

Place flour in a shallow dish; dip chicken in flour,

 turning to coat all sides.

2. 

Preheat a large skillet over medium-high heat. 

Add oil to skillet; swirl to lightly coat skillet. 

Add chicken breasts, smooth sides down; 

cook about 5 minutes or until the chicken 

is golden brown.

3.

 Turn chicken over; cook for 4 to 5 minutes

 more or until chicken is no longer pink 

(170 degrees F). Transfer chicken to a 

warm serving platter; set aside.

FOR SAUCE

4

 Add shallots to hot skillet; cook for 2 minutes,

 stirring frequently. Carefully add wine; cook

 about 1 minute more or until the liquid is 

reduced by half, stirring to scrape up any 

browned bits from bottom of skillet.

5.

 Add chicken broth to skillet; cook for 3 to 4

 minutes or until liquid is reduced by half. 

Stir in chives. Return chicken to skillet; 

heat through. 

Serve immediately. 

Makes 4 servings 

(1 chicken breast and 3 tablespoons

 sauce per serving)

GRILLED MARINATED FLANK

GRILLED MARINATED FLANK 

Steak Salad 

Lean flank steak gets a flavor boost

 from a lime-and-cilantro dressing 

in this one-dish meal. Just toss 

marinated meat with fresh greens, 

peppers, tomatoes, and corn for 

a quick and easy dinner. 

MAKES: 2 servings

SERVING SIZE: 1 c. greens, 

3 oz. meat, 1/2 c. veg., 1-1/2 T. dressing

CARB GRAMS PER SERVING: 31

Cilantro Dressing

8 ounces beef flank steak

2 small yellow and/or red sweet peppers,

 stemmed, seeded, and halved

1 ear fresh corn, husked and silks removed

2 green onions, trimmed

Nonstick cooking spray

4 cherry tomatoes, halved

1/4 of a small avocado, halved, seeded,

 peeled, and thinly sliced (optional)

2 cups torn romaine lettuce

Fresh cilantro sprigs

1. 

Divide Cilantro Dressing into two portions.

2. 

Trim fat from steak. Score both sides of steak

 in a diamond pattern by making shallow diagonal

 cuts at 1-inch intervals. Place steak in a 

resealable plastic bag. Pour one portion of the

 Cilantro Dressing over steak in bag; set 

remaining dressing portion aside. Seal bag; 

turn to coat steak. Marinate in the refrigerator

 for 30 minutes.

3. 

Coat sweet pepper, corn, and green onions

 with cooking spray.

4. 

For a charcoal grill, grill steak and corn on the

 rack of an uncovered grill directly over medium 

coals until steak is desired doneness and corn

 is tender, turning steak once halfway through 

grilling and turning corn occasionally. 

For steak, allow 17 to 21 minutes for medium

 rare (145 degrees F) to medium (160 degrees F). 

For corn, allow 15 to 20 minutes. Add sweet 

pepper halves to the grill for the last 8 minutes

 of grilling and green onions to the grill for the 

last 4 minutes grilling, turning frequently. 

(For a gas grill, preheat grill. Reduce heat to 

medium. Place meat and, later, vegetables on 

grill rack over heat. Cover and grill as above.)

5. 

Thinly slice meat against the grain. Coarsely 

chop sweet peppers and green onions; cut corn

 from cob, leaving kernels in "sheets." Serve meat,

 vegetables, tomatoes, and, if desired, avocado 

slices over romaine lettuce. Drizzle with the 

reserved portion of the Cilantro Dressing. 

Garnish with cilantro sprigs. 

Makes 2 servings

 (1 cup greens, 3 ounces cooked meat, 

1/2 cup vegetables and 

1-1/2 tablespoons dressing per serving)

Garlic Cheese Bread

Garlic Cheese Bread

Ingredients

 1 crusty French bread

 100 gm butter

 1 tsp garlic paste

 1/2 cup grated cheese

 black pepper

Method

Slice the bread on the diagonal, not quite through to the base at 1 intervals.

 Combine butter, garlic, cheese and pepper. Spread over each slice.

 Wrap in a foil and bake for 10 minutes in a very hot oven.

 Unwrap and continue baking to crisp surface before removing from oven.

 Serve hot.

NO-FRY SHRIMP STIR-FRY

NO-FRY SHRIMP STIR-FRY 

The secret to super easy stir-fry? 

A microwave. This delicious, 

diabetes-friendly recipe turns six

 ingredients into a quick 

weeknight meal in minutes 

MAKES: 4 servings

SERVING SIZE: 1 1/4 cups

CARB GRAMS PER SERVING: 29

12 ounces frozen deveined, peeled 

(with tails intact if desired), 

cooked shrimp, thawed and drained

1/3 cup bottled light Asian salad dressing

3 cups purchased broccoli florets

 1/4 cup water

1 8.8 ounce pouch cooked brown rice

1 cup purchased shredded carrots

2 teaspoons purchased 

toasted sesame seeds

Crushed red pepper (optional)

In a medium bowl, combine shrimp and salad

 dressing; cover and marinate in the refrigerator

 for 30 minutes, stirring occasionally.

2.

 In a 2-quart microwave-safe casserole, 

 combine broccoli and the water. Microwave,

 covered, on 100 percent power (high) for 

2 minutes, stirring once halfway through 

cooking.

Drain in a colander and return to casserole.

3. 

Add shrimp mixture, rice, and carrots to 

 drained broccoli in casserole. Microwave, 

covered, on 100 percent power (high) for 

3 to 5 minutes or until mixture is heated 

through, stirring once halfway through cooking.

4. 

Divide shrimp mixture among four serving

  bowls. Sprinkle with sesame seeds and,

if desired, crushed red pepper. 

Makes 4 servings (1-1/4 cups each).

SPEEDY GOULASH

SPEEDY GOULASH 

Three ingredients and 30 minutes is all it takes

 to make this goulash recipe

 Prep Time: 15 minutes

Cook Time: 15 minutes

Total Time: 30 minutes 

Ingredients

2 lbs ground beef

4 cups elbow macaroni

2 15 oz cans tomato sauce

Onion powder 

INSTRUCTIONS: 

1. 

Brown the ground beef. Season with onion powder,

 and drain. 

2. 

Cook the macaroni until tender. Drain. 

3. 

Put the beef and cooked macaroni in a large

 dutch oven pan, and pour tomato sauce on. 

4. 

Heat up and serve. 

Serves 8-12

CHICKEN AND CORNMEAL DUMPLINGS

CHICKEN AND CORNMEAL DUMPLINGS
MAKES: 2 servings
SERVING SIZE:
2 dumplings with 1 1/2 cups
chicken mixture per serving
CARB GRAMS PER SERVING: 47

2 medium carrots, thinly sliced
1 stalk celery, thinly sliced
1/3 cup fresh or frozen corn kernels
1/2 of a medium onion, thinly sliced
2 cloves garlic, minced
1 teaspoon snipped fresh rosemary
or 1/2 teaspoon dried rosemary, crushed
1/4 teaspoon ground black pepper
2 chicken thighs, skinned
1 cup reduced-sodium chicken broth
1/2 cup fat-free milk
1 tablespoon all-purpose flour
1 recipe Cornmeal Dumplings (see recipe below)
Coarsely ground black pepper (optional)

*

CORNMEAL DUMPLINGS
1/4 cup all-purpose flour
1/4 cup cornmeal
1/2 teaspoon baking powder
Dash salt
1 egg white
1 tablespoon fat-free milk
1 tablespoon canola oil
1. In a medium bowl stir together flour, cornmeal,
baking powder, and salt. In a small bowl combine
egg white, milk, and oil. Add egg mixture to flour
mixture; stir just until moistened.

1.
In a 1 1/2- or 2-quart slow cooker, combine carrots, celery,
corn, onion, garlic, rosemary, and 1/4 teaspoon pepper.
Top with chicken. Pour broth over mixture in cooker.
2.
Cover and cook on low-heat setting for 7 to 8 hours or on
high-heat setting for 3 1/2 to 4 hours. If no heat setting
is available, cook for 5 to 5 1/2 hours.
3.
If using low-heat setting, turn to high-heat setting
(or if no heat setting is available, continue cooking).
Transfer chicken to a cutting board; cool slightly.
When cool enough to handle, cut chicken off bones;
discard bones. Chop chicken; return to mixture in cooker.
In a small bowl, combine milk and flour until smooth.
Stir into mixture in cooker.
4.
Using two spoons, drop Cornmeal Dumplings dough into
four mounds on top of hot chicken mixture. Cover and cook
for 20 to 25 minutes more or until a toothpick inserted
into a dumpling comes out clean.
(Do not lift cover during cooking.) If desired, sprinkle each
serving with coarse pepper

Nutrition Facts Per Serving:
Servings Per Recipe: 2
Calories: 369
Protein(gm): 24
Carbohydrate(gm): 47
Fat, total(gm): 10
Cholesterol(mg): 55
Saturated fat(gm): 1
Monosaturated fat(gm): 5
Polyunsaturated fat(gm): 3
Dietary Fiber, total(gm): 5
Sugar, total(gm): 9
Vitamin A(IU): 103
Vitamin C(mg): 9
Thiamin(mg): 0
Riboflavin(mg): 1
Niacin(mg): 7
Pyridoxine (Vit. B6)(mg): 0
Folate(µg): 81
Cobalamin (Vit. B12)(µg): 1
Sodium(mg): 582
Potassium(mg): 681
Calcium(DV %): 162
Iron(DV %): 3
Diabetic Exchanges
Vegetables(d.e): 1
Starch(d.e): 3
Lean Meat(d.e): 2
Fat(d.e): 1

Strawberry Cupcakes

Strawberry Cupcakes
"Most strawberry cake recipes ask you to use artificially flavored gelatin. This one uses only uses fresh ingredients. Also makes a great cake!"
 

Ingredients

8 large fresh strawberries, or as needed
2 eggs
1 cup white sugar
1/3 cup vegetable oil
1/2 teaspoon vanilla extract
1/2 teaspoon lemon zest
1 1/2 cups all-purpose flour
2 teaspoons baking powder
1/4 teaspoon salt
3 tablespoons instant vanilla pudding mix (optional)
1 drop red food coloring, or as needed (optional)

3/4 cup cream cheese, softened
2 tablespoons butter, softened
1/2 cup confectioners' sugar
1/2 teaspoon vanilla extract
3 large fresh strawberries, sliced

Preparation

Preheat oven to 325 degrees F (165 degrees C). Spray cupcake cups with cooking spray, or line with cupcake liners.

Place 8 strawberries into a blender, and blend until smooth. Pour the puree through a strainer to remove seeds. Puree should equal about 3/4 cup. Set the puree aside.

In a large bowl, beat together the eggs, white sugar, vegetable oil, 1/2 teaspoon vanilla extract, lemon zest, and strawberry puree until well combined. Stir in the flour, baking powder, salt, vanilla pudding mix (for a moister cupcake), and red food coloring to reach a desired shade of pink. Spoon the batter into the prepared cupcake cups, filling each about 2/3 full.

Bake in the preheated oven until the cupcakes have risen and a toothpick inserted into the center of a cupcake comes out clean, about 23 minutes. Allow the cupcakes to cool at least 10 minutes before frosting.

To make frosting, beat cream cheese and butter together in a mixing bowl with an electric mixer until smooth, and mix in confectioners' sugar and 1/2 teaspoon vanilla extract to make a lump-free icing. Frost each cupcake with about 2 tablespoons of icing, and top each cupcake with a strawberry slice.

Chicken Nuggets

Chicken Nuggets

Ingredients

1 lb. boneless, skinless chicken breasts
1 cup low-fat buttermilk
1 1/2 cups panko bread crumbs
2 tsp. cayenne pepper
1 tsp. garlic powder
1/4 tsp. salt
Freshly ground black pepper
Olive oil cooking spray

Preparation


1. Add the chicken to a large plastic bag. With a rolling pin or meat mallet, pound each chicken breast, one at a time, until thin. Cut all the chicken into a total of 20 pieces. Add the chicken to another large plastic bag, and add the buttermilk. Seal the bag, and marinate the chicken in the refrigerator overnight.
 

2. The next day, preheat the oven to 400°F. Line a baking sheet with parchment paper, or with foil that has been coated with cooking spray. On a plate, combine the panko bread crumbs with the cayenne pepper, garlic powder, salt, and pepper. Shake the excess buttermilk off each piece of chicken, and roll the chicken in the bread-crumb mixture, coating it well. You will not use all the bread crumbs.
 

3. Place the chicken nuggets in a single layer on the baking sheet, and coat the top of the nuggets with the olive oil cooking spray.
 

4. Bake the nuggets for about 10 minutes, or until golden brown. Serve with your own favorite lower-sodium dipping sauce.

4 servings
Serving size: 5 nuggets (about 4 oz.)
Preparation time: 10 minutes
Marinating time: 24 hours
Cooking time: 10 minutes

Spicy Fish With Tamarind Sauce

Spicy Fish With Tamarind Sauce

Ingredients

1 tsp. black or yellow mustard seeds
1 to 2 dried red chilies
2 Tbsp. tamarind paste
½ cup warm water
1 Tbsp. olive oil
2 medium onions, sliced
2 cloves garlic, minced
2 tsp. grated fresh ginger
2 tsp. curry powder
Salt to taste
1 lb. thick fish fillets such as salmon, halibut, or cod, cut into 4 pieces

Preparation

1. Grind the mustard seeds and chilies in a spice or coffee grinder. Set aside.
2. In a small bowl, mash together the tamarind paste and warm water until the water is very brown. Strain in a fine sieve, pressing out any solids. Discard the solids; retain the liquid. Set aside.
3. Heat the oil in a large skillet over medium heat. Add the onion and garlic and sauté for 5 minutes. Add the ginger and sauté for 2 minutes. Add the curry powder and mustard-chili mixture. Sauté for 1 minute. Add the tamarind water and a dash of salt. Add the fish fillets, nestling them into the onion mixture. Cover, lower heat to a simmer, and cook for 10 minutes or until the fish is cooked through. Serve the fish with the sauce.

4 servings
Serving size: 4 oz.
Preparation time: 10 minutes
Cooking time: 25 minutes

Oven Pork Stew With Sweet Potatoes and Shallots

Oven Pork Stew With Sweet Potatoes and Shallots

Ingredients

1 Tbsp. olive oil
1 lb. boneless pork loin, cut into 1½-inch pieces
1 medium onion, chopped
2 medium sweet potatoes, peeled and cut into 8 wedges each
8 large shallots, peeled and left whole
4 garlic cloves, minced
3 Tbsp. flour
1 2/3 cups low-fat, reduced-sodium chicken broth
½ cup dry white wine
1 Tbsp. minced fresh thyme
Kosher or sea salt and fresh-ground black pepper to taste
½ lb. small cremini or white button mushrooms, cleaned, stems removed, and cut in half
½ cup chopped fresh parsley

Preparation

1. Preheat the oven to 350°F. Heat the olive oil in a large ovenproof Dutch oven or similar pan. Add the pork, in two batches, until the pork is well browned on all sides, about 6 minutes. Remove the pork from the pan and set aside. Add in the onion, sweet potatoes, shallots, and garlic, and sauté for 2 to 3 minutes.

2. Add back the pork with any accumulated juices, and sprinkle the pork and sweet potato mixture with the flour. Cook and stir for 1 minute or until the flour is absorbed into the pork and vegetables. Add in the chicken broth, wine, thyme, salt, and pepper. Bring to a boil. Lower the heat, and add in the mushrooms.

3. Transfer the pan to the oven, and bake uncovered for 40 to 45 minutes or until the vegetables are tender. Sprinkle with parsley.

6 servings
Serving size: 1 cup
Preparation time: 25 minutes
Cooking time: 60 minutes

Grilled Pork and Cheese Quesadillas

Grilled Pork and Cheese Quesadillas

Ingredients

Cooking spray
1 lb. ground pork loin
2 tsp. minced garlic
Salt and pepper to taste
½ cup reduced-fat cheddar cheese
½ cup reduced-fat Monterey Jack cheese
4 scallions, thinly sliced
1 (4-oz.) can chopped green chilies, drained
8 (6-inch) corn or whole-wheat flour tortillas

Garnishes
½ cup nonfat sour cream or nonfat Greek-style yogurt
½ cup prepared Roasted Pepper and Cherry Tomato Salsa. Note: If using purchased salsa, sodium content will be much higher.

Preparation
 

1. Spray a nonstick skillet with cooking spray. Cook the ground pork and garlic for about 5 to 7 minutes until there are no traces of pink in the meat. Drain any excess fat; season with salt and pepper to taste.

  2. Combine the pork with the cheeses, scallions, and green chilies. Spread the filling evenly over four tortillas. Top with remaining tortillas to form a quesadilla and press lightly together.
3. Heat a nonstick pan over medium heat. Lightly coat the pan with cooking spray. Place the quesadilla in a pan andcook for 2 minutes on each side until lightly toasted. Cut into wedges to serve. Serve with sour cream and salsa.

16 servings
Serving size: ¼ quesadilla
Preparation time: 5 minutes
Cooking time: 25 minute
 

Apple Lemon Raisin Strudel

Apple Lemon Raisin Strudel

Ingredients

1 1/2 Tbsp. light butter, melted

1/2 cup Splenda brown sugar, divided2 Tbsp. dry plain breadcrumbs

3/4 tsp. cinnamon

4 cups thinly sliced and peeled apples (any except Red Delicious)1/4 cup raisins or currants

1/2 tsp. grated lemon zest

8 sheets (9" × 14", not the larger 18" × 14" size) frozen phyllo pastry, thawed (thaw at room temperature for 2 hours)

Cooking spray

1/2 tsp. sugar


Preparation

1. Preheat the oven to 350ºF.

2. Pour the butter into a small bowl or custard cup.

3. Combine the breadcrumbs, cinnamon, and half of the brown sugar in a small bowl.

4. Toss the apples, ¼ cup brown sugar, raisins or currants, and lemon zest in a large bowl.

5. Place 2 phyllo sheets on a large cutting board or work surface (cover the remaining dough to keep from drying out), covered with parchment paper for easier clean up, and lightly brush with the melted butter. Sprinkle with 2 Tbsp. of the breadcrumb mixture. Repeat the layers with the remaining phyllo, melted butter mixture, and breadcrumbs, ending with phyllo. Lightly coat the top phyllo sheet with cooking spray. Arrange the apple mixture over the phyllo, leaving a 2-inch border. Be careful not to use any of the liquid at the bottom of the bowl or the strudel will become soggy. Starting at the short edge, roll up the phyllo jelly-roll style. Do not roll too tightly or the phyllo will split. Place the strudel, seam-side down, on a baking sheet coated with cooking spray or covered with parchment paper. Lightly spray strudel with cooking spray, and sprinkle with remaining brown sugar.

6. Bake for 30 minutes or until golden. Cool for 10 minutes and remove from the pan. Cut with a serrated knife.

Chicken Pot Pie With Phyllo

Chicken Pot Pie With Phyllo

Ingredients

2 cups low-fat, reduced-sodium chicken broth
½ cup water
1 lb. small unpeeled red potatoes, cut into quarters
3 sprigs fresh thyme
3 medium carrots, diced into ½-inch pieces
1 large onion, diced
1 lb. boneless, skinless chicken breasts, diced into ½-inch pieces
1½ cups 1% milk
½ cup half-and-half
6 Tbsp. flour
Kosher salt or sea salt and fresh-ground black pepper to taste
8 oz. frozen peas
8 (14- x 9-inch) sheets phyllo dough
Butter-flavored spray

Preparation

1. In a 2-quart saucepan, bring the chicken broth and water to a boil. Add in the potatoes and thyme leaves, and lower the heat to medium. Simmer the potatoes for about 8 minutes or until tender. With a slotted spoon, remove the potatoes and thyme to a bowl. Discard the thyme leaves. Add the carrots and onion to the stock, and simmer for 4 minutes. With a slotted spoon, remove the carrots and onion to the same bowl with the potatoes.
2. Add the chicken to the stock, and simmer for 3 minutes. With a slotted spoon, remove the chicken to the same bowl with the vegetables. Boil the stock until reduced to a cup.
3. Meanwhile, whisk the milk, half-and-half, and flour together in a bowl until very smooth. When the stock is reduced, slowly add the milk mixture, constantly stirring until thickened but still smooth. Add the sauce to the vegetables, and season with salt and pepper. Add in the peas and mix well.
4. Pour the mixture into a 9- x 13-inch pan. Set aside.
5. Prepare the phyllo dough topping. Spread one sheet of phyllo out onto a very lightly floured surface. Be sure to cover the remaining sheets of phyllo with a towel to avoid exposing to air; the phyllo will crack if exposed. Coat with the butter spray. Add another sheet of phyllo on top of the first and coat with spray. Repeat this process until all 8 sheets are used.
6. Carefully lift the phyllo dough stack and place over the chicken-vegetable filling. Tuck the edges under. With a sharp knife, make 3 diagonal slashes across the top of the dough. This will allow steam to escape.
7. Bake the chicken pot pie, uncovered, at 350 degrees for about 30 minutes or until the top is puffed and golden brown. Remove from the oven and let stand for about 5 minutes. Cut into squares

12 servings
Serving size: 1 (3- x 3-inch) square
Preparation time: 40 minutes
Cooking time: 45 minutes

Jamaican Chicken Thighs

Jamaican Chicken Thighs

Ingredients

Rub
1 Tbsp. garlic powder
2 tsp. onion powder
2 tsp. allspice
1 tsp. thyme
1 tsp. ginger
1/2 tsp. nutmeg
1/4 tsp. cayenne pepper
1/4 tsp. salt
1/8 tsp. black pepper

Chicken
6 boneless, skinless chicken thighs (about 1 lb.)
2 tsp. canola oil


Preparation

1. Combine the rub ingredients together in a small bowl.
 

2. Rub the spice mixture over each chicken thigh.
 

3. Heat the oil in a large nonstick skillet over medium heat. 

4. Add the chicken thighs and cook on each side for 5 to 7 minutes until cooked through.

Onion Frittata

Onion Frittata

The key to making this dish is to have all the ingredients prepared before you begin sautéing the onions.

Ingredients

8 large eggs
1/2 cup finely grated Parmesan
3 large fresh basil leaves, torn into pieces
3 large fresh sage leaves, minced
1 teaspoon minced fresh rosemary
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
3 tablespoon extra-virgin olive oil
1 cup thinly sliced onion
1/3 cup whole-milk ricotta

Preparation

Preheat oven to 400°F. Whisk first 7 ingredients in a medium bowl; set aside. Heat oil in a medium ovenproof nonstick skillet over medium-high heat. Add onion; saute until soft, about 6 minutes. Reduce heat to low. Stir in egg mixture. Spoon dollops of ricotta evenly over.

Cook until frittata begins to set, about 2 minutes. Place in oven; bake until just set, 7-9 minutes. Slide the frittata onto a platter. Cut into wedges; serve hot or at room temperature.

Chicken stir-fry

Chicken stir-fry

Ingredients

2 blocks egg noodles
2 tsp sunflower oil
2 cooked chicken breasts , shredded
3 carrots , finely sliced into rings
2 tbsp clear honey
1 tbsp soy sauce
juice 2 limes
3 tbsp toasted sesame seeds
handful coriander leaves

Preparation

Boil the noodles according to pack instructions, then drain and toss with 1 tsp oil. 

Heat the remaining oil in a wok and add the chicken and carrots.
Stir-fry for a few mins.
Add the honey, soy and lime juice, bubble for 30 secs, then add the noodles and sesame seeds.
Mix well, heat through and sprinkle with coriander to serve.

Pineapple & Banana Pancakes

Pineapple & Banana Pancakes

Ingredients

100g/4oz fresh or drained canned pineapple
1 banana , sliced
100 g self-raising flour
1 tsp baking powder
1 tsp cinnamon
3 tbsp light muscovado sugar
1 egg
100 ml milk
sunflower oil , for frying
Greek yogurt and maple syrup, to serve

Preparation

Roughly chop the pineapple and slice the banana. Tip the flour, baking powder, cinnamon and sugar into a bowl and mix well.


Make a well into the centre and crack in the egg, then gradually mix the egg into the flour, adding the milk gradually to make a soft batter.

Stir in the pineapple and banana. Heat a little oil in a non-stick frying pan, add the batter in heaped tablespoonsful, well apart to allow them to spread. When bubbles appear on the surface, flip the pancakes over and cook until light golden.

Cook all the pancakes and keep them warm. Serve 2-3 pancakes with a spoonful of yogurt and a little maple syrup poured over.

Variations to try.
Other fruit combos that work well in this batter include a small, chopped mango and the grated rind of a lime (omit the cinnamon); 100g/4oz blueberries and a small chopped ripe pear, or replace the fresh fruit with 100g/4oz ready-to eat dried fruit such as dates or raisins