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Ingredients:

1 1/2 cups fat-free, low-sodium chicken broth
1 cup uncooked instant brown rice
10 ounces frozen chopped spinach, thawed and squeezed dry
2 large tomatoes, chopped
2 teaspoons lemon zest
2 tablespoons fresh lemon juice
2 tablespoons chopped pistachio nuts
1 tablespoon finely chopped fresh oregano or 1 teaspoon dried, crumbled
1 tablespoon snipped fresh dillweed or 1 teaspoon dried, crumbled
1/2 teaspoon ground cinnamon
1/4 teaspoon pepper
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
8 ounces fat-free or low-fat plain yogurt
2 teaspoons fresh lemon juice
2 tablespoons chopped pistachio nuts
Fresh oregano, dillweed, and lemon zest (optional)

Directions:

Preheat the oven to 375°F.

In an 8-inch glass or metal baking dish, stir together the broth, rice, spinach, tomatoes, lemon zest, 2 tablespoons lemon juice, 2 tablespoons pistachios, 1 tablespoon oregano, 1 tablespoon dillweed, cinnamon, and pepper. Push the mixture to the side.

Add the chicken breasts. Spoon a small amount of the rice mixture over them. Cover with aluminum foil.

Bake for 50 to 60 minutes, or until the chicken is no longer pink in the center and the rice is tender.

Meanwhile, stir together the yogurt and 2 teaspoons lemon juice.

To serve, spoon the yogurt mixture over the chicken, rice, and vegetables. Sprinkle with the remaining pistachios. Garnish with oregano, dillweed, and lemon zest.

Serves 4; 3 ounces chicken and about 1 cup rice and vegetables per serving

Cook's Tip:
If you’re freezing this dish, delay making the yogurt sauce. Prepare it shortly before serving the reheated dish.

Nutrient Analysis:
Calories: 333
Protein: 37 g
Carbohydrates: 32 g
Total fat: 6.5
Saturated: 1.0
Polyunsaturated: 2.0
Monounsaturated: 2.5
Cholesterol: 67 mg
Fiber: 6 g
Sodium: 207 mg

BREAKFAST BURRITOS
4 servings

1 4 oz. can green chile, or 2 canned jalapenos diced
2 each eggs
2 each egg whites
2 tablespoons cilantro, chopped
1/2 cup salsa
1/4 cup reduced fat cheddar cheese
1/4 cup nonfat sour cream
4 each flour tortillas
1 teaspoon oil
1/2 cup scallions, chopped
2 each red potatoes, cooked and diced
1 each tomato

In nonstick skillet heat oil. Add scallions and potatoes and saute about 1 minute. Add tomatoes and chiles and saute until heated through. Push vegetables away from center of skillet. Add egg and egg whites mixed with a little cayenne to middle of pan. Cook until mixture is creamy. Sprinkle with cilantro and mix with vegetables.

Divide among warmed tortillas and top with salsa, sour cream and cheese.

Nutrition Facts
Amount Per Serving: Calories 246 - Calories from Fat 75
Percent Total Calories From: Fat 30%, Protein 22%, Carbohydrate 48%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 3g, Cholesterol 114mg, Sodium 375mg, Total Carbohydrate 29g, Dietary Fiber 1g, Sugars 0g, Protein 13g, Vitamin A 3707 units, Vitamin C 83 units, Calcium 0 units, Iron 1 units

ENCHILADAS CHIPOTLE
6 servings

Filling:
1/2 pound boneless skinless chicken breast, cooked and cubed
6 ounces lowfat cheddar cheese, grated
3/4 cup minced onion

Sauce:
2 tablespoons flour
2 cups beef broth
1 teaspoon cumin
3 cloves garlic, minced
1 teaspoon oregano
3 canned chipotle chiles, seeded and minced
2 teaspoons Adobo sauce, from can
2 tablespoons low-fat sour cream

Mix flour with beef broth. Place pan over medium heat and whisk in the spices, garlic, chiles, and Adobo sauce. Simmer uncovered for 20 minutes. Whisk in sour cream.

Place corn tortilla in sauce to soften it. Place it on a plate and fill with 1 tbs. cheese, 1 tbs. onion, and 1 tbs. chicken. Roll and place in a 9" x 13" dish. Repeat 12 times. Cover the enchiladas with the chipotle sauce. Top with any remaining onions and cheese. Bake at 375 degrees for 8-10 minutes, just until the sauce bubbles.

Nutrition Facts
Amount Per Serving: Calories 186 - Calories from Fat 72
Percent Total Calories From: Fat 39%, Protein 44%, Carbohydrate 17%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 3g, Cholesterol 42mg, Sodium 402mg, Total Carbohydrate 8g, Dietary Fiber 1g, Sugars 0g, Protein 21g, Vitamin A 2581 units, Vitamin C 59 units, Calcium 0 units, Iron 1 units

ROASTED ONION-GARLIC SOUP
4 servings

3 Spanish onions, cut in 1/2 lengthwise then thinly sliced
3 large shallots, cut in half
1 large head garlic, cloves separated, peeled and cut in half
2 teaspoons olive oil
4 cups chicken broth
1/4 cup brandy
1 tablespoon chopped fresh thyme, or 1 tsp. dried thyme leaves
1/4 cup freshly grated parmesan cheese

Set oven rack at lowest level, preheat to 450 degrees. Combine onions, shallots, garlic and oil in large shallow roasting pan. Roast for 20 to 30 minutes, stirring every 5 minutes, or until onions are golden brown. Remove from onion and pour in 1 cup of chicken broth. Stir liquid in pan, scraping the bottom to loosen and dissolve caramelized bits. Transfer the onion mixture to a soup pot and add brandy, thyme and remaining broth. Bring to a boil, reduce heat to low and simmer, covered, for 30 minutes. Season to taste with salt and pepper. Serve topped with parmesan and perhaps some toasted French bread.

Nutrition Facts:
Amount Per Serving: Calories 187 - Calories from Fat 51
Percent Total Calories From: Fat 27%, Protein 13%, Carbohydrate 40%
Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 2g, Cholesterol 5mg, Sodium 1572mg, Total Carbohydrate 19g, Dietary Fiber 1g, Sugars 0g, Protein 6g, Vitamin A 827 units, Vitamin C 12 units, Calcium 0 units, Iron 1 units

LOW-FAT PEANUT BUTTER PIE

Ingredients:

1 (12-ounce) can evaporated skim milk
1 (1/4-ounce) envelope plain gelatin
1 (8-ounce) package low-fat cream cheese (Neufchatel), softened
1/2 cup confectioners (10x) sugar
3/4 cup reduced-fat creamy peanut butter
3 teaspoons vanilla extract
1 (9-inch) prepared low-fat graham-cracker crust

Directions:

1. Whisk milk and gelatin together in medium-size heavy saucepan set over low heat. Whisk constantly until mixture boils and gelatin dissolves completely (about 2 minutes). Transfer to heatproof bowl and cool 15 minutes.

2. Meanwhile, beat cream cheese and 10X sugar at low mixer speed in large bowl until smooth (about 1 minute). Scrape down sides of bowl, add peanut butter and vanilla, and beat 1 minute more. Again scrape down sides of bowl.

3. With mixer still at low speed, slowly add milk-gelatin mixture and beat until very smooth (about 2 minutes.) Don't forget to scrape down sides of bowl at half time.

4. Set pie crust in 10-inch pie pan or on small baking sheet (this is to catch any spills), then carefully pour in peanut butter filling (it will come right to top of crust).

5. Set uncovered in refrigerator and chill several hours until set.

6. Cut into wedges and serve.

Makes 1, 9 inch pie, 10 servings.

Note: Instead of using commercial low-fat whipped topping in this recipe, we've substituted low-fat cream cheese whipped until silky smooth with evaporated skim milk. Our taste testers pronounced the results “heavenly.” Pie contains 264 calories, 13 g fat, 17 mg cholesterol and 275 mg sodium.

Recipe from the Good Morning America Cut the Calories Cookbook.

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For Two...

MARVELOUSLY MASHED CAULIFLOWER

This recipe is the answer to mashed potatoes and white rice.