ENTR ES A PPETIZER S - My Health SOU P S 3. ENTR E S N ame of D ish: Chicken A quila D escription of D ish: This spicy sweet-and-sour chicken dish is a snap to prepare. P rep Time:

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Name of Dish: Tasty Chicken and Zucchini Description of Dish: Rainy day comfort food

Prep Time: 30 minutes

Servings: 8–10

Ingredients:Cooked chopped chicken6–8 small zucchini par boiled (or asparagus)1 small onion1 - 16 ounces sour cream (use fat free sour cream)1 can each cream of celery and cream of chicken soup (or mushroom) (use Healthy Request Campbell’s condensed)1 package Stove Top stu!ng 3 tablespoons butter (use extra virgin olive oil)

Preparation:1. Butter 9 x 13 baking dish lightly.

2. Combine chicken, zucchini, onion, soups and sour cream. Fold together lightly.

3. Mix 3 tablespoons melted butter and stu!ng mix until moist. Spread one half of the stu!ng mixture on bottom of prepared baking dish.

4. Add chicken mixture and top with remaining stu!ng mixture. Bake at 325 degrees for 35–45 min or until bubbly throughout.

Consider these substitutes for a lighter dish.

Submitted by: Anne Nunez

Morgan Hill, CA

United States

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Name of Dish: Chicken and TreesDescription of Dish: Boneless white chicken and broccoli served over pasta


Servings: 4–8

Ingredients:3 boneless chicken breasts1 bunch of broccoli 1 can of cream of mushroom soup (use Campbell’s Healthy Requests condensed)1 can of cream of chicken soup (use Campbell’s Healthy Requests condensed)1/3 cup of mayonnaise (use Hellmann’s low fat mayonnaise)Parmesan and mozzarella cheese (use fat free mozzarella cheese and omit parmesan)Penne pasta (use whole wheat pasta)

Preparation:1. Steam broccoli for 12 minutes then shock in cold water, drain and set aside.

2. Boil chicken for 20 minutes, then remove from water and allow to cool for 5 minutes. Cube into bite size pieces.

3. Combine soups and mayonnaise then in a large casserole dish, combine broccoli, cubed chicken and soup mix.

4. Preheat oven to 400 degrees. Sprinkle Parmesan cheese on top and bake uncovered for 20 minutes.

5. Remove from oven cover with mozzarella cheese and bake for 10 more minutes until cheese is melted and turning golden brown.

6. While dish is baking, boil a box of penne pasta.

7. Remove from oven and serve over pasta.


Submitted by: Herb Biggard

Columbus, OH

United States

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Name of Dish: Chicken AquilaDescription of Dish: This spicy sweet-and-sour chicken dish is a snap to prepare.


Servings: 3

Ingredients:4 tablespoons olive oil3 chicken thighs—skinned, boned and cut into " inch chunks1 onion, about fist size—cut into 1 inch cubes1 cup spaghetti sauce—Italian sausage or marinara work best (use Classico Tomato and Basil pasta sauce)3 tablespoons brown sugar2 tablespoons soy sauce (use lite soy sauce)1 teaspoon hot sauce—Louisiana style or tabasco

Preparation:1. In a large skillet, bring the olive oil up to temperature over medium heat.

2. Add the chicken and cook for 3–4 minutes, stirring continually, until brown all over.

3. Add the onion and cook, still on medium heat and stirring continually, for another 2–3 minutes, or until the onion is thoroughly seared but not soft.

4. Add the spaghetti sauce, brown sugar, soy sauce and hot sauce. Mix well.

5. Bring to a boil, then cover and simmer on low heat for about 30 minutes, or until the chicken is thoroughly cooked and tender. Check the skillet halfway through the simmer time and add a small amount of water if the sauce is becoming too thick.

6. Serve hot over mashed potatoes or basmati rice.

Tips: For a reduced sodium dish, use low-sodium soy sauce. Vary the amount of hot sauce to suit individual taste.


Submitted by: Steven Badaracco

Newark, DE

United States

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Name of Dish: Chicken Casserole SurpriseDescription of Dish: Chicken breast with swiss cheese, covered in cream of mushroom

or cream of chicken soup with flavored stu!ng on top served on top of noodles

Prep Time: 10–15 minutes

Servings: 4–6

Ingredients:1–2 pounds of chicken breast# pound of Swiss cheese sliced (use Sargento brand reduced fat)Small can of French cut green beansLarge can of cream of mushroom or cream of chicken soup (use Campbell’s Healthy Request)1 box of Stove Top stu!ng in box (not prepared)1 pound of broad noodles (use whole wheat pasta)# pound of butter melted (use extra virgin olive oil)

Preparation:1. Preheat oven to 350 degrees. Cut chicken into 1 inch by 1 inch squares and place in glass or

any baking pan. 9" x 13" pan works best (put a little bit of olive oil in the bottom). Sprinkle with salt and pepper.

2. Place slices of cheese on top of chicken making sure to cover all chicken pieces.

3. Open can of string beans and place on top of cheese. Open can of soup and cover entire dish.

4. Open stu!ng and cover entire dish with no soup showing. Drizzle melted butter on top. Cook for 1 hour. When done take out of oven and serve over noodles. Enjoy!


Submitted by: Vic Puglisi

Los Angeles, CA

United States

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Name of Dish: Chicken MilaneseDescription of Dish: Chicken breasts breaded—fried in olive oil served

with a cold tomato garnish


Servings: 2

Ingredients:2 medium chicken breasts—skinless/bonelessItalian bread crumbs Extra virgin olive oil—enough to coat the bottom of the frying pan2 eggs (use 4 ounces of Egg Beaters)$ cup all-purpose flour Italian dressing (use fat free Italian dressing)Fresh tomato

Preparation:1. Cut the chicken breasts through the middle to give you 2 thinner pieces (or butterfly

to maintain 1 piece but thinner). Pound out chicken breasts so that they are thin and flat ($ inch or so in thickness).

2. In 3 di%erent bowls, set out the eggs (beaten), flour, and bread crumbs. Dip chicken in flour, then in eggs and then in the bread crumbs. Set aside. Complete breading all of the breasts.

3. Fry chicken in extra virgin olive oil. Brown on each side to a golden brown. They should have a crisp crust on the breading. Should only take 5 minutes on a side on medium heat depending on thickness.

4. Seed a fresh tomato and dice. Add Italian dressing to tomato (enough to coat all of the pieces lightly). Add a little salt and pepper to taste.

5. Serve the warm chicken breasts with a couple spoons of the cold tomato garnish on top.

6. Enjoy!


Submitted by: Diana Smith

Florida

United States

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Name of Dish: Chicken “Stu!”Description of Dish: Boneless Chicken with Swiss Cheese and Stu!ng. Great for

large groups! (We made this and served it at my daughter’s wedding reception.)


Servings: 8–10

Ingredients:2–3 pounds boneless, skinless chicken breasts2–3 cups shredded Swiss cheese (or 12 ounce sliced Swiss cheese) (use fat free shredded cheese)1 - 10 ounce can of cream of chicken soup (use Campbell’s Healthy Request condensed)1/3 cup milk (use 2% milk)Box of Stove Top stu!ng1 cup melted butter/margarine (use extra virgin olive oil)

Preparation:1. Cut chicken breasts (or chicken tenders) into 2 inch x 2 inch chunks. Place in greased 9" x 13"

baking dish.

2. Cover chicken with shredded swiss cheese or cheese slices.

3. Mix cream of chicken soup with 1/3 cup milk. Spoon over chicken and cheese.

4. Moisten stu!ng with 1 cup melted butter/margarine and sprinkle on top of chicken mixture.

5. Bake at 350 degrees for 45–50 minutes or until bubbly.

Enjoy! This dish is even better warmed up the next day.


Submitted by: Lynne Melvin

Kalamazoo, MI

United States

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Name of Dish: Gaeng Gai Keuw Warn (Green Curry Chicken)

Description of Dish: My favorite homemade Thai dish, this is an Americanized adaptation of several Green Curry recipes. It features green curry, chicken, green (or hot) peppers, eggplant and a dash of lime.


Servings: 4

Ingredients:1 pound (500 grams) browned or boiled chicken sliced into $ inch x 2 inch (1 centimeter x 2.5 centimeter) strips2 cup (500 milliliters) coconut milk (use A Taste of Thai brand lite coconut milk)1 cup Thai or regular eggplant, peeled and chopped# cup fresh basil leaves1 cup green or hot peppers (to taste)—chopped or diced1 package green curry paste (use A Taste of Thai brand green curry-zero fat)2 tablespoon lime juice

Preparation:1. Heat coconut milk and green curry paste slowly to a boil in a large saucepan.

2. Add chicken and cook at a slow boil 5 minutes.

3. Add eggplant, peppers and (if desired) # cup fish sauce. Simmer 2 minutes.

4. Add basil leaves and lime juice. Stir and serve with rice.


Submitted by: Chuck Stringham

Columbus, OH

United States

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Name of Dish: Lemon Pepper Pita RollDescription of Dish: Makes a great lunch or dinner


Servings: 4–5

Ingredients:5 pounds of chicken breast cut into small pieces3 tablespoons plain yogurt (use fat free yogurt)2$ teaspoons lemon pepper seasoning1 teaspoon garlic powderThin slices of lettuce3 tablespoons Hellmann’s mayonnaise (use low fat Hellmann’s mayonnaise)Flour tortilla or pita bread (use whole wheat Mission Brand low fat tortillas)

Preparation:1. Combine chicken breast pieces, yogurt, lemon pepper seasoning and garlic powder in a bowl.

Mix it and set aside for 15 minutes.

2. In a hot skillet, sauté the chicken breast mix and stir until no longer pink and liquid dries out.

3. Combine thin slices of lettuce and cooked chicken mix and Hellmann’s mayonnaise.

4. Wrap it on a pita/tortilla bread and enjoy.


Submitted by: Fathema Chowdhury

Jamaica, NY

United States

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Name of Dish: Nana’s Chicken Florentine Description of Dish: Chicken breast, sautéed with fresh garlic, basil, spinach

and butter served over fettuccine noodles


Servings: 4

Ingredients:4 boneless chicken breasts1 cup of flour, seasoned with salt and fresh ground black pepper2 eggs lightly beaten (use 4 ounces of Egg Beaters)4 cloves of garlic finely chopped1 cup of white wine (I use Sauvignon Blanc)Juice from one lemon2 pounds fresh spinach—washed, drained and chopped4 tablespoons of Italian parsley—finely chopped

Preparation:

1. Place the flour (seasoned with the salt and pepper) in a shallow dish and put the lightly beaten eggs in another dish.

2. Dredge the chicken breasts in the flour and then the egg mixture and then the flour again. Set aside.

3. In a heated sauté pan, add olive oil to cover the pan and $ of the garlic. Sauté for about 1 minute on a medium-high heat but don’t burn the garlic. Add the chicken breasts and cook for 2 minutes or so on each side (until they begin to turn white on the edges). Remove them from the pan and set to the side covered with foil.

4. Increase the heat to high and add the wine and lemon juice to the sauté pan stirring to get any bits of chicken from the bottom of the pan. Boil for 2–3 minutes reducing the liquid by 20–25%. Turn o% the heat and return the chicken to the pan. Cover the pan.


Submitted by: Cheryl Butler

Jacksonville, FL

United States

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Name of Dish: Nana’s Chicken Florentine (cont.)

5. Heat another sauté pan over medium-high heat, add olive oil and the remainder of the garlic. Sauté for about a minute. Add the spinach, salt and pepper to taste and sauté until the spinach is wilted.

6. Cook fettuccine as directed on the package.

7. Place fettuccine on the plate, place a chicken breast on top of the pasta, put spinach on top of the chicken, top with the wine and lemon sauce and fresh Parmesan cheese.


Submitted by: Cheryl Butler

Jacksonville, FL

United States

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Name of Dish: Tandoori Chicken WrapDescription of Dish: Chicken cubes marinated and grilled with tandoori spices

and stu%ed in a wheat wrap


Servings: 2

Ingredients:2 wheat wraps2 chicken breast boneless filletsSalt# teaspoon red pepper powder$ tablespoon plain yogurt (use fat free yogurt)2 teaspoons Tandoori spice mixOnion slices

Preparation:1. Cut the chicken in small cubes and marinate with plain yogurt, salt, red pepper

and tandoori spice overnight.

2. Next day grill the cubes till cooked.

3. Take wheat wrap and stu% the chicken and onion slices.

4. Roll it up so the stu!ng is secure and grill the wrap until done.

5. Tandoori chicken wrap is ready to eat.

Can be eaten with cilantro and mint chutney or by itself.


Submitted by: Sonali Nawani Columbus, OH

United States

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Name of Dish: Tijuana ChickenDescription of Dish: Chicken casserole dish with a light spicy bite.

This has been a family recipe for over 50 years


Servings: 6

Ingredients:Shredded chicken breast (about 4 breast halves)2 cups sour cream (use fat free sour cream)1 can diced green peppers1 can cream of mushroom (use Campbell’s Healthy Requests condensed)30 corn tortillas (sliced lengthwise about # inch)2 cups shredded pepper jack cheese (use reduced fat Mexican shredded cheese)

Preparation:1. Boil chicken breast, cool and shred.

2. Mix sour cream, peppers and cream of mushroom in medium bowl.

3. Layer in 8" x 8" casserole dish in the following order: tortillas then chicken then cream mix then cheese. Repeat until all ingredients are used and cheese is on the top.

4. Bake in a 350 degree oven for 30 minutes, covered with foil. Remove foil and bake another 8–10 minutes until cheese bubbles.


Submitted by: Cole Williams

San Diego, CA

United States

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Name of Dish: Turkey MeatloafDescription of Dish: This was a favorite recipe of my mother’s, who used ground beef and

Parks pork sausage. i substitute and use ground turkey and hot turkey sausage. either way it produces a very moist and tasty meatloaf.


Servings: 7–8

Ingredients:1 pound–20 ounces ground turkey3 hot turkey sausages (remove casing/skin)1 medium onion—chopped1 small green bell pepper—chopped1/3 cup bread crumbs or crushed corn flakes1 - 10 " ounce Campbell’s tomato soup (use Campbell’s Heart Healthy condensed)1 egg (use 2 ounces of Egg Beaters)

Preparation:1. In a deep oven loaf, Pyrex dish or small roasting pan, add turkey sausage to ground turkey

meat and season well (onion powder, black pepper, and a little seasoned salt).

2. Add onions, bell pepper, bread crumbs (or corn flakes).

3. Add egg and $ can of tomato soup (keep remaining $ can of soup in can).

4. Mix all ingredients together well and shape/mold loaf together in pan.

5. Take remaining $ can of soup, fill with water and stir well. Then pour over meatloaf and cover pan.

6. Cook approximately 45–50 minutes at 350 degrees.


Submitted by: Cora Lindsay

New York, NY

United States

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Name of Dish: Baked Chicken FrescoDescription of Dish: Baked chicken breast topped with prosciutto,

cheese and vegetables


Servings: 4–6

Ingredients:6–8 thin sliced chicken breasts1 package fresh mozzarella cheese1 package thin sliced prosciutto2–3 fresh tomatoes1 package frozen spinachSalt to tastePepper to taste

Preparation:1. Preheat oven to 425 degrees. Defrost frozen spinach according to package directions.

Pound chicken breasts to # inch thickness.

2. Line a baking sheet with aluminum foil and arrange chicken.

3. Season chicken with salt and pepper to taste. Layer 1 or 2 slices of prosciutto, a few tablespoons of spinach, 2 slices of mozzarella cheese and 2–3 slices of tomato on top.

4. Bake at 425 degrees for about 15 minutes or until chicken is cooked through. Serve with the extra spinach on the side.

Submitted by: Gena Farkas

Whippany, NJ

United States

No need to lighten this dish up with substitute ingredients. It’s perfect as is.

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Name of Dish: Chicken Cordon BleuDescription of Dish: Chicken entree


Servings: 6

Ingredients:3 skinless/boneless chicken breasts6 slices of 97% fat free ham6 slices of fat free swiss cheese1 cup bread crumbs1 tablespoon Mrs. Dash original blend12 toothpicks

Preparation:1. Season chicken with Mrs. Dash and tenderize the chicken.

2. Layer swiss cheese and ham on chicken.

3. Roll together and pin together with toothpicks.

4. Coat with bread crumbs.

5. Bake at 375 degrees for 1 hour in a 9" x 13" non stick baking pan.

Submitted by: Z. Denise Cauley

Colorado Springs, CO

United States


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Name of Dish: Ranch Teriyaki ChickenDescription of Dish: Delicious baked teriyaki chicken with a very delectable gravy.


Servings: 6

Ingredients:2 tablespoons vegetable oil6 boneless chicken breasts—cut in half$ cup teriyaki sauce (Kikomon)$ cup lite ranch dressing1 cup shredded 2% cheddar cheese3 green onions—chopped2–3 ounce of bacon bits

Preparation:1. Brown chicken in oil lightly then place pieces in 9" x 13" baking dish.

2. Mix all other ingredients together in a bowl and spoon over each piece of chicken.

3. Bake for 45 minutes at 350 degrees.

Submitted by: Laura Middlebrook

Rancho Bernardo, CA

United States


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Name of Dish: Chicken Pepper ChopsDescription of Dish: A touch of Indian taste which includes chicken, pepper,

onion, tomatoes & turmeric, with one teaspoon of oil. It’s a simple recipe using easy to get ingredients.


Servings: 2

Ingredients:9 ounce piece of Chicken—boneless, cut into small cubes1 tablespoon ginger and 2 cloves garlic—paste and finely chopped2 tablespoons of pepper powder1 tablespoon of turmeric powder1 onion—finely chopped2 tablespoons of oilSalt to taste

Preparation:1. Marinate chicken pieces in ginger and garlic paste, turmeric and salt for 5–6 minutes.

2. Heat oil in a pan add chopped ginger and garlic and onion. Fry until the aroma rises.

3. Add the marinated chicken to it, then add pepper and 1 cup of water. Close the lid.

4. Once the chicken is cooked, stir until the mixture becomes thick. Serve hot with bread, chapathi or steamed rice.

Submitted by: Sowmya Latha

Bangalore, India

India

Poultry

To retain the international flair of this dish, no substitute ingredients have been suggested.

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Name of Dish: Healthy Filipino Chicken Adobo Description of Dish: Healthy Filipino chicken adobo with potatoes

Prep Time: 30-45 minutes

Servings: 5–6

Ingredients:4–5 lbs chicken pieces3–4 cloves garlic—crushed (smash the cloves to get the real flavor)$ cup white vinegar1 teaspoon black peppercorns—cracked3 bay leaves$ cup soy sauce3–4 medium potatoes—cut in pieces (optional)

Preparation:1. Combine all ingredients (1–6) in a large pot (except for the potatoes). Cover and marinate

the chicken for 1–3 hours.

2. Bring to boil over medium heat, and then reduce heat to medium low.

3. Cover and simmer for about 30 minutes or until the chicken is very tender. Gently turn the chicken occasionally during the course of cooking.

4. Remove the chicken from the sauce and pan-fry in a little olive oil until browned on all sides, then add cut potatoes.

5. Transfer to a serving platter or bowl and cover with sauce.

Submitted by: Mharis M. Caniezo Manila, Philippines

Philippines

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Name of Dish: Tropical ChickenDescription of Dish: Simple dish for all the family. Chicken and peppers with

chunks of pineapple to give this dish a lovely sweet taste. Perfect served with rice or couscous.


Servings: 4

Ingredients:17 ounces of diced chicken2 teaspoons of mild chili powder1 tablespoon of olive oil 1 onion 4 red, green or yellow peppers (a mixture of each is better)—thinly sliced.1 - 14 ounce tin of pineapple cubes in its own juice or unsweetenedFresh corianderEasy cook rice or couscous

Preparation:1. Place chicken and sprinkle 2 teaspoons of mild chili powder in a bowl. Toss until evenly coated.

2. Heat olive oil in a large frying pan. Add 1 onion peeled and sliced, fry until soft. Add chicken and cook until it starts to brown.

3. Drain the juice from the pineapple cubes and put the cubes to one side for now. Add the juice to the frying pan. Let it simmer for around 10 minutes. Then add the thinly sliced peppers and cook for another 10 minutes, until the sauce is slightly thickened.

4. Once thoroughly cooked serve and garnish with some chopped coriander.

5. Prepare and serve with 250 grams of easy cook rice.

Submitted by: Kim Blackwell

London, England

United Kingdom

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ENTR ES A PPETIZER S - My Health SOU P S 3. ENTR E S N ame of D ish: Chicken A quila D escription of D ish: This spicy sweet-and-sour chicken dish is a snap to prepare. P rep Time: