wilkes

Chicken Gumbo
1 tsp vegetable oil
1/4 C flour
3 C low-sodium chicken broth
1 1/2 lb chicken breast, skinless,
boneless, cut into 1-inch strips
1 C (1/2 lb) white potatoes, cubed
1 C onions, chopped
1 C (1/2 lb) carrots, coarsely chopped
1/2 medium carrot, grated
1/4 C celery, chopped
4 cloves garlic, finely minced
2 stalks scallion, chopped
1 whole bay leaf
1/2 tsp thyme
1/2 tsp black pepper, ground
2 tsp hot (or jalapeño) pepper
1 C (1/2 lb) okra, sliced into 1/2-inch pieces
1. Add oil to large pot and heat over medium flame.
2. Stir in flour. Cook, stirring constantly, until flour
begins to turn golden brown.
3. Slowly stir in all broth using wire whisk. Cook for
2 minutes. Broth mixture should not be lumpy.
4. Add rest of ingredients except okra. Bring to boil,
then reduce heat and let simmer for 20–30 minutes.
5. Add okra and let cook for 15–20 more minutes.
6. Remove bay leaf and serve hot in bowl or over rice.
Simple but filling this dish feeds the need.
Yield: 8 servings Serving size: 3/4 cup
Each serving provides:
Calories: 165 - Total fat: 4 g - Saturated fat: 1 g
Cholesterol: 51 mg - Sodium: 81 mg - Total fiber: 2 g
Protein: 21 g - Carbohydrates: 11 g - Potassium: 349 mg
Stuffed Pepper or Tomato
4 large green peppers or tomatos
1 1/2 cups cooked rice
1 small tomato diced
1 onion diced
1 clove garlic minced
1 small squash diced
4 chicken tenders cooked and diced
1 tbs hot sauce
salt and pepper
Olive oil
Cut tops off pepper remove seeds.or
Cut stem end off of tomato and
dip out inside to make a bowl.
Arrange pepper in pan or glass dish.
Mix all vegetables and chicken together
with salt, pepper and hot sauce.
Spoon mix into peppers pack tightly,
Drizzle olive oil over peppers after stuffing.
Bake at 400 for 25 minutes , put 1/2 cup water in pan
before baking to keep pepper from drying out.
Corn Chowder
1 Tbsp vegetable oil
2 Tbsp celery, finely diced
2 Tbsp onion, finely diced
2 Tbsp green pepper, finely diced
1 package (10 oz) frozen whole kernel corn
1 C raw potatoes, peeled, diced in 1/2-inch pieces
2 Tbsp fresh parsley, chopped
1 C water
1/4 tsp salt
to taste black pepper
1/4 tsp paprika
2 Tbsp flour
2 C lowfat or skim milk
1. Heat oil in medium saucepan. Add celery, onion, and
green pepper, and sauté for 2 minutes.
2. Add corn, potatoes, water, salt, pepper, and paprika.
Bring to boil, then reduce heat to medium. Cook covered
for about 10 minutes or until potatoes are tender.
3. Place 1/2 cup of milk in jar with tightfitting lid.
Add flour and shake vigorously.
4. Gradually add milk-flour mixture to cooked vegetables. Then add
remaining milk. Cook, stirring constantly, until mixture comes to boil
and thickens.
Serve garnished with chopped, fresh parsley.
This is a creamy chowder without the cream—or fat.
Yield: 4 servings - Serving size: 1 cup
Each serving provides: - Calories: 186
Total fat: 5 g - Saturated fat: 1 g - Cholesterol: 5 mg
Sodium: 205 mg - Total fiber: 4 g
Protein: 7 g - Carbohydrates: 31 g
Potassium: 455 mg
Bean and Macaroni Soup
2 cans (16 oz each) great northern beans
1 Tbsp olive oil
1/2 lb fresh mushrooms, sliced
1 C onion, coarsely chopped
2 C carrots, sliced
1 C celery, coarsely chopped
1 clove garlic, minced
3 C tomatoes, fresh, peeled, cut up
(or 1 1/2 lb canned, whole, cut up)*
1 tsp dried sage
1 tsp dried thyme
1/2 tsp dried oregano
to taste black pepper, freshly ground
1 bay leaf, crumbled
4 C elbow macaroni, cooked
*If using canned tomatoes, sodium content will be higher.
Try no salt added canned tomatoes to keep sodium lower.
1. Drain beans and reserve liquid.
Rinse beans.
2. Heat oil in 6-quart kettle. Add
mushrooms, onion, carrots, celery, and
garlic and sauté for 5 minutes.
3. Add tomatoes, sage, thyme, oregano, pepper, and bay leaf.
Cover and cook over medium heat for 20 minutes.
4. Cook macaroni according to directions on package, using unsalted
water. Drain when cooked. Do not overcook.
5. Combine reserved bean liquid with water to make 4 cups.
6. Add liquid, beans, and cooked macaroni to vegetable mixture.
7. Bring to boil. Cover and simmer until soup is thoroughly heated.
Stir occasionally. Yield: 16 servings - Serving size: 1 cup
Each serving provides: Calories: 158 - Total fat: 1 g
Saturated fat: less than 1 g - Cholesterol: 0 mg - Sodium: 154 mg
Total fiber: 5 mg - Protein: 8 mg - Carbohydrates: 29 g
Potassium: 524 mg
This satisfying dish is virtually fat free— it uses just
1 tablespoon of oil for 16 servings.

Help me with some good, simple low fat/low calorie recipes! I am so tired of baked chicken breasts.