Skillet Chicken Vegetables and Noodles

Serves 4 (1.5 cup servings)

Cook Time 15-20 Minutes

• 2 TBSP Margarine  
• 3 C. Chicken Broth, (or use 3 cups of low sodium chicken broth)
• 2 C. Diced Cooked Boneless Skinless Chicken Breast
• 1/4 C. Flour
• 1 C. Milk, 2%, 
• 1 Egg, medium 
• 2 C, Egg Noodles
• 1 Package Mixed Vegetables, frozen, (Thawed and drain and excess liquid off)
• 1/2 TSP Salt
• 1/4 TSP Pepper

Directions: In a deep skillet over medium high heat, melt margarine and add vegetables. cook for about 3 minutes  Add broth, salt and pepper and bring to a boil. Meanwhile pace flour in a small bowl and gradually stir in milk, mixing thoroughly. Then stir in egg and mix well, set aside. When broth boils add cooked chicken and noodles. Return to a boil. Gradually stir in flour mixture to thicken and bring to a boil. Serve Hot. 

Nutritional Facts: 

Amount per Serving 1

Calories                                  282.9

Total Fat                                10.0g

Saturated Fat                        2.7 g

Polyunsaturated Fat             4.4 g

Monosaturated Fat               3.7 g

Cholesterol                             84.5 mg

Sodium                                   1183.9 mg

Potassium                               618.4 mg

Total Carbohydrates                        32.8 g

Dietary Fibers                                    3.6 g

Sugar                                      3.8 g

 Protein                                   16.9 g

Lemon Herb Penne

Serves 6

• 1 box Penne Pasta
• 1/3 c. plus 2 tbsp of grated Parmesan cheese
• 1 1/2 tbsp of olive oil 
• 1 tbsp of fresh chopped chives
• 1 tsp of fresh grated lemon peel
• 1 tbsp of favorite herbs and spices
• Salt and Pepper

Directions: Cook pasta according to directions. Drain and return to pan. Add 1/3 c. of cheese, oil, chives, grated lemon peel herbs and spice. toss to combine. Season to taste with salt and pepper. Serve immediately with remaining cheese. Garnish with fresh herbs and lemon wedge if desired. 

Nutritional Facts: 

(1/6 of recipe): 267 calories; 12 g protein;
36 g carbs; 6 g total fat; 2 g saturated fat; 7 mg cholesterol;
132 mg sodium; 5 g total dietary fiber.

Beef Stroganoff

Beef Stroganoff 

Serves 4

• 1/2 cup chopped onion
• 1/2 pound boneless beef round steak, cut 3/4-inch thick, all fat removed
• 4 cups uncooked yolkless egg noodles
• 1/2 can fat-free cream of mushroom soup (undiluted)
• 1/2 cup of water
• 1 tablespoon all-purpose (plain) flour
• 1/2 teaspoon paprika
• 1/2 cup fat-free sour cream

Directions: In a nonstick frying pan, sauté the onions over medium heat until they're translucent, about 5 minutes add the beef and continue to cook for another 5 minutes or until the beef is tender and browned throughout. Drain well and set aside.

Fill a large pot 3/4 full with water and bring to a boil. Add the noodles and cook until al dente (tender), 10 to 12 minutes, or according to the package directions. Drain the pasta thoroughly.

In a saucepan, whisk together the soup, water and flour over medium heat. Stir until the sauce thickens, about 5 minutes.

Add the soup mixture and paprika to the beef in the frying pan. Over medium heat, stir the mixture until warmed through. Remove from heat and add the sour cream. Stir until combined.

To serve, divide the pasta among the plates. Top with the beef mixture and serve immediately.

Nutrional Facts: 302 Calories, 38 g Carbohydrates 

Sausage Lasagna

Sausage Lasagna

Serves 12

• 12 uncooked lasagna Noodles
• 1# Italian Sausage (could use turkey sausage or ground beef)
• 1 Medium Onion Chopped
• 1tbsp minced garlic
• 5 C. Chunky Pasta Sauce
• 1 egg
• 15oz Fat Free Ricotta Cheese
• 1/2C. Grated Parmesan Cheese divided
• 4 C.Fresh Chopped Spinach
• 2 C. Shredded Mozzarella Cheese

Directions: Cook Noodles according to package. Meanwhile in a large skillet cook sausage, garlic, and onion until no pink. Stir in pasta sauce bring to a boil, reduce heat and simmer for 10 minutes. In a bowl Combine egg, ricotta cheese, and 1/4 cup of Parmesan cheese. Set aside. Spread 1cup Sauce Mixture into a greased 13 X 9 pan. Layer with 3 Noodles, a fourth of ricotta mixture, a fourth of sauce mixture, 1 cup spinach and 1/2 C. Mozzarella cheese. Repeat 3 times. Top with remaining Parmesan cheese. Bake in a preheated 350 *F oven for 45 minutes or until top is golden brown and sauce is bubbly. Let stand for 10 Minutes

Nutritional Facts: 311 Calories, 36 g Carbohydrates

Pizza Pasta

Pizza Pasta

serves 8

• 1 Jar pizza sauce
• 1 box garden rotini noodles (serves 8- 1c. servings)
• 8 oz cubed ham
• 1 cup mild shredded cheddar
• 1 cup shredded mozzarella cheese 
• (veggies of choice or make it a Hawaiian by just adding pineapple)

Directions: Preheat oven to 375*F (or use your broiler) Grease a cake pan. Cook Pasta according to directions. Layer pasta in bottom of Pan. Top with Pizza Sauce, Cheese, Ham and vegetables. Bake until Cheese is melted. Let cool for about 5 minutes and serve! 

Nutritional Facts: W/O veggies - 378 Calories, 46 g Carbohydrates

Nutritional Facts: With pineapple- 423 Calories, 56 g Carbohydrates

Quick and Easy Chicken, Broccoli and Tomato Penne Alfredo

Quick and Easy Chicken, Broccoli and Tomato Penne Alfredo

Serves 7

• 1 Box Whole Wheat Penne
• 1 # Boneless Skinless chicken breast strips (cut in bite size pieces)
• Seasoning of choice for chicken
• 1 Jar of Ragu Light Parmesan Alfredo Sauce
• 1 Large Tomato Diced Largely 
• 1 Steam-able Bag of Broccoli
• 4 tbsp butter divided

Directions: Prepare Penne according to directions. Toss with 2 Tbsp butter. Heat up Sauce on low heat. Meanwhile, melt remaining butter in large pan. Add seasoned chicken. Cook approximately 10 minutes or until chicken is done (165*F) add tomatoes just to heat(optional). Steam Broccoli in microwave.  Add Penne, chicken, tomatoes and 1/2 bag of broccoli to Alfredo sauce, tossing to coat. Serve with rest of Broccoli.  Or add Penne, pour sauce over top of noodles, top with chicken tomatoes serve Broccoli on the side. 

Nutritional Facts: 396 Calories, 47 g Carbs

Sausage and Veggie Spaghetti

Sausage and Veggie Spaghetti 

Serves 6

• 1# ground mild sausage (if using links remove casings)
• 12 oz (almost a whole box) Whole Wheat Spaghetti Noodles (2 oz of dry noodles equal 1 cup cooked)
• 1 (26 oz) can Hunts Pasta Sauce Garlic & Herb
• 1/4 c. Sliced Carrots
• 1/4 c. Sliced Mushrooms
• 1/4 c. Zucchini (diced)
• 1/4 c. Colored Bell Peppers (diced)
• 1/4 c. Cherry tomatoes (cut in half)
• 2 stalks celery (diced)
• 2 tbsp olive oil

Directions: Cook pasta according to directions. Meanwhile brown sausage, heat pasta sauce on low to medium heat and sauté  vegetables in olive oil except tomatoes.
  
Place 1 cup of pasta in bowl and top with  1/4 c. Vegetables, mix 1/2 c. Pasta Sauce with  meat. Drizzle over Pasta and vegetables top with tomatoes. Serve and Enjoy! 

Nutritional Facts : 466 Calories, 49 g Carbs

                       

Noodles & veggies only could stop here!

                                           

With Pasta Sauce, Meat and Tomatoes

Macaroni & Tomato Soup

Macaroni & Tomato Soup 

Serves 2

• 1/2 c. Dry Macaroni Pasta
• 4 medium tomatoes (largely diced)
• 2 tsp olive oil
• 1/2 tsp salt
• 1/4 tsp of peppers
• 1 c. Chicken broth

Directions: Cook Pasta according to directions . In a separate pan, heat oil and add fresh tomatoes, salt and pepper. Stirring occasional for about 5 minutes. Add in chicken broth, heat. In the meantime drain pasta and mix into the tomato. 

*I like to add extra vegetables in with mine and a little hot sauce to spice it up a little bit!

Nutritional Facts: 226 Calories, 22 g Carbs

Macaroni & Tomato Soup with broccoli 

Four Cheese Macaroni Dinner

Four Cheese Macaroni Dinner

Serves 6 (1 cup servings)

9 ounces uncooked elbow macaroni
1 cup skim milk
3 ounces reduced-fat sharp cheddar cheese, grated
3 ounces reduced-fat Monterey Jack cheese, grated
1 1/2 ounces American cheese, grated
1 1/2 ounces reduced-fat mozzarella cheese, grated
1/2 teaspoon  pepper 

Directions:  In large pot of boiling water, cook pasta  8-10 minutes, until tender. Drain and return to pot
 Add milk, cheddar cheese, Monterey Jack cheese, American cheese, mozzarella cheese and  pepper. Cook over low heat, stirring constantly, about 5 minutes, until cheeses are melted.


Nutritional Facts: 299 Calories,  35 g Carbohydrate

Baked Rigatoni

Baked Rigatoni

Serves 8 (1 cup servings)

• 4 c. tomato sauce
• 1 lb. ground round (use 90% lean)
• 4 c. cooked rigatoni (about 2-1/2 c. uncooked pasta)
• 1-1/2 c. (6 oz.) shredded part-skim mozzarella cheese, divided
• 1/4 c. grated fresh Parmesan cheese
• cooking spray
• Preheat oven to 350ºF.

Directions: Cook beef in a large non-stick skillet over medium-high heat until browned; stir to crumble. Drain well. Combine beef, rigatoni, tomato sauce, and 1 c. mozzarella in an 11x7-inch baking dish coated with cooking spray. Top with 1/2 c. mozzarella and Parmesan. Bake at 350ºF for 20 minutes to until thoroughly heated.

Nutritional Facts: 305 Calories, 31 g Carbohydrate

Diabetes Friendly Fiesta Lime Chicken bake

Diabetes Friendly Fiesta Lime Chicken bake

Serves 8

• 4 skinless, boneless chicken breast cut in ½
• 2 cup salsa
• 1/2 cup Kraft Fat Free Ranch Dressing
• Seasoning of choice 
• 1 cup Kraft Finely Shredded 2% Cheddar cheese or Mexican
• Juice of 2 1/2- 3 limes or 2 lemons
• Cooking Spray
• 4 cups Mini bow tie pasta and vegetable blend (cook according to directions)

Directions: Season and Bake Chicken in oven at 375*F for 30-45 minutes or until juice run clear (chicken should temp at 165*). In a bowl mix lime juice, salsa, and ranch dressing together, and heat up in a sauce pan or in the microwave. Meanwhile, cook pasta according to direction and dice chicken . Mix  salsa mixture in with the pasta and diced chicken. Place in a greased cake pan.Top with shredded cheese.  Bake until cheese is melted. If you want your cheese brown turn your broiler on. Serve and Enjoy

Nutritional Facts:  385 Calories, 21 g Carbs

Fresh Spinach, Tomato and Sausage Pasta

Fresh Spinach, Tomato and Sausage Pasta

Serves 8  

• 1 # Mild or Hot Sausage ( you can use turkey sausage or make it a meatless dish and add mushrooms)
• 13.25 oz (1 box) Whole Wheat Penne Pasta
• 1 1/4 pound of fresh tomatoes (largely diced)
• 29 oz (2- 14.5 oz cans) Delmonte Tomato, Basil, Garlic and Oregano (undrained)
• 4-6 oz of fresh spinach (roughly chopped)
• 4 tsp olive oil
• 1/2 tsp salt
• 1/4 tsp of peppers
• 1 C. Freshly Grated Parmesan Cheese (optional)

Directions: Cook Pasta according to directions (Leave a little undercooked). Meanwhile brown sausage until no pink.  In a separate pan, heat oil and add fresh tomatoes, salt and pepper. Stirring occasional for about 5 minutes. Add in canned tomatoes, heat. In the meantime drain pasta and mix in tomato mixture and sausage simmer for about 10 minutes stirring occasionally (you want the pasta to soak up some of the juices). Stir in the spinach until wilted. add 1/8 c. cheese on top. Serve and Enjoy! 

Nutritional Facts with out cheese: 392 Calories, 47 g Carbs

Baked Mac~n~Cheese

Day # 27

Baked Mac~n~Cheese

Serves 4

• 2 c elbow macaroni
• 1 c shredded cheddar cheese
• 2 TBSP butter
• 2 TBSP flour
• 1/2 tsp salt
• 1/2 tsp pepper
• 2 c milk (2%)
• 1/2 c cornflakes, crushed
• Spices of your choice

Directions: Boil water and cook macaroni for 8 minutes (you don’t want it to done because it will cook more in the oven). While it is cooking, melt butter and add flour and spices, then gradually stir in milk. Cook, stirring constantly, until it boils. Drain macaroni and put half into greased casserole, then top with half the cheese and half the sauce. Repeat. Sprinkle with cornflake crumbs and spices. Bake at 375 degrees for 30 minutes.

Nutritional Facts:  351 Calories, 32 g Carbs

Chicken Fettuccine Alfredo

Day # 22

Chicken Fettuccine Alfredo with Broccoli

Serves 8

• 16 oz fettuccine
• 2 boneless, skinless chicken breasts (diced into bite size pieces)
• Your favorite seasoning (for chicken)
• 4 Tbsp butter, divided
• 2 Tbsp flour
• 1 tsp dried parsley
• 1/2 tsp onion powder
• 1/2 tsp salt
• 1/2 tsp pepper
• 2 cups 2% milk
• 1 c grated Parmesan cheese

Directions: Prepare fettuccine according to package. Toss with 2 Tbsp butter. Meanwhile, melt remaining butter in large pan. Add seasoned chicken. Cook approximately 10 minutes or until chicken is done (165*F). Stir in flour cook on low heat for about 2 minutes; add parsley, onion powder, salt, and pepper. Add milk; stir continuously while bringing it to a boil until mixture thickens slightly. Add fettuccine and Parmesan cheese, tossing to coat.

Nutritional Facts: 373 Calories, 40 g Carbs

Italian tortellini Soup

Day # 19

Italian tortellini Soup

Serves 6

• 1 # Italian sausage hot or mild (remove casing if using links, also can use turkey sausage)
• 1 medium onion, chopped
• 1 Can Delmonte Basil, Oregano and Garlic Tomatoes, (undrained) (unsalted if you watching your sodium levels)
• 4 cups reduced-sodium chicken broth
• 1 package (9 ounces) refrigerated cheese tortellini
• 1 package (6 ounces) fresh baby spinach, coarsely chopped
• 1/4 teaspoon pepper
• Pinch  of crushed red pepper flakes (optional)
• Shredded Parmesan cheese, (optional)

Directions:  Place onion and sausage into a stock or large pan.  Brown sausage (no pink) on medium heat. Add the broth and tomatoes. Bring to a boil. Stir in tortellini, return to a boil. Reduce heat; simmer, uncovered, for 5-8 minutes or until pasta is tender, stirring occasionally.  Add the spinach, pepper and pepper flakes; cook 2-3 minutes longer or until spinach is wilted. Serve with cheese if desired. 

Nutritional Facts with out cheese: 353 calorie 27 g carbs

Ranch Turkey Pasta Dinner

Day #7

Ranch Turkey Pasta Dinner

Serves 6 Cost $1.62 per person 

• 3 C. Cubed Turkey (Cooked)
• 2.5 Cups Penne Pasta
• 6-8 tbsp butter (I use best life)
• 1 envelope ranch salad dressing mix
• 1c. Frozen peas an carrots (thawed)
• Cook rest of peas and carrots for side vegetable if desired

Directions: Cook pasta according to package. In a large skillet melt butter stir in salad dressing mix until smooth. Heat through. Add peas and carrots, cook and stir for 2-3 minutes. Drain pasta and add to skillet. Stir in turkey and heat through! Enjoy


Rough Nutritional Facts: With 1 cup of peas and carrots
 323 Calories, 15g fat, 806 mg sodium, 21g Carbs, 25 g Protein


Rough Nutritional Facts: With whole bag of peas and carrots 
363 Calories, 15g fat, 810 mg sodium, 27 g Carbs, 26 g Protein

Quick and Easy Hamburger Goulash Crockpot, Oven or Stove top!

Day #5.

Quick and Easy Hamburger Goulash Crockpot, Oven or Stove top!

Serves 6-8 Cost $1.89 per person 

• 1.5# Lean ground beef
• 2 small chopped onions or 1 medium 
• 29 oz (1 large can) Tomato Sauce
• 2 cans Delmonte basil, oregano and garlic tomatoes (Undrained)
• 1 can corn (Drained)
• 2 cups of macaroni  noodles 
• 1 cup.shredded  cheese (optional)
• 1tsp of salt
• 1tsp of pepper
• 1 tsp of sugar

Directions: Brown ground beef and onion and boil noodles according to package. Drain and then add in pepper, sugar and salt. Stir. Add in Tomato Sauce, Delmonte Tomatoes and Corn. Stir. Simmer on stove until noodles are done. Drain Noodles and stir in with ground beef mixture.  Heat and simmer and serve by adding cheese on top. Or Place mixture in greased backing pan and melt cheese on stop and serve.

Note: I put this the Crockpot in the morning on low or keep warm and then add in noodles 10-15 minutes before serving. Serve and sprinkle cheese on top. Remember never put hot items in a cold crock pot and visa versa! You can also make this the night before and the put it on the crock pot in the morning. 


Nutritional Facts:

• 1/4 pound hamburger (lean)                216 cals. 0g Carbs
• 1/3 C. Onion                                          8 Cals. 2 Carbs
• 4.83 oz tomato Sauce                          43 Cals 9 g Carbs
• 1/4 c. Corn                                            47 Cals 10 g Carbs
• 1/4 c.Macaroni Noodles                         58 Cals 12 Carbs
• 1/8 c. Cheese                                        55 Cals, 1 Carbs
• 1/16 tsp sugar                                      3 Cals 1 g Carbs
• 1/3 c. Delmonte Tomatoes                   58 Cals 13 g Carbs

Total--- 488 Calories and 48 g Carbs

Crockpot Chicken Noodle Soup

Day #4.

Chicken Noodle soup

Serves 4-6 Cost $2.05 per person 

• 1-2 C.Chicken
• 1C. Chopped Celery
• 1C. Chopped Carrots
• 1/2C. Diced Onion
• 64 oz Chicken broth (2 cartons)
• 2c. Rotini Noodles 

Directions:  Preheat oven to 400*F. Foil Line a baking sheet/pan. Bake 30 minutes or until juices run clear. In the meantime you can chop celery, carrots and onions. Place broth and chopped vegetables in crock pot and boil your noodles and directed on package. Get chicken out of oven and cool to make easier chopping, then place in crock pot. Turn crock pot on low for 6-8 hours or on high for 4 hours. Drain noodles and put in a bag in the fridge. Place noodles in crock pot 10-15 minutes before serving. 

Note: I usually prepare everything the night before so when I wake up in the morning all i have to do is put it in the crock pot. I also use chicken that I cooked earlier in the week to save prep time. Remember never put hot items in a cold crock pot and visa versa! 

Enjoy!


Nutritional Facts:

• 1/2 C. Chicken                                      160 cals. 0g Carbs
• 1/8 C. Onion                                          9 Cals. 2 Carbs
• 1/4 C. Celery                                        4 Cals 1 g Carbs
• 1/4 c. Carrots                                        13 Cals 4 g Carbs
• 1/2 c. Rotini Noodles                            87 Cals 19 Carbs
• 2 C. Chicken Broth                                30 Cals, 1 Carbs

Total--- 303 Calories and 27 g Carbs