SOUTHERN-STYLE BARBECUED CHICKEN
1 can (26 ounces) tomato soup
1/4 cup honey
2 teaspoons dry mustard
1 teaspoon onion powder
8 bone-in chicken breast halves, skin removed
Mix soup, honey, mustard and onion powder.
Grill or broil chicken 35 minutes or until done, turning often and brushing with sauce during cooking.
Heat remaining sauce to a boil and serve with chicken.
Nutrition information per serving: calories 203, total fat 3g, saturated fat 1g, cholesterol 73mg, sodium 296mg, total carbohydrate 15g, dietary fiber 0g, protein 27g.
FISH & amp; VEGETABLE SKILLET
1 large carrot, cut into matchstick-thin strips
2 stalks celery, cut into matchstick-thin strips
1 small onion, chopped
1/4 cup water
2 tablespoons dry white wine
1/2 teaspoon dried thyme leaves, crushed
Generous dash black pepper
1 can (103/4 ounces) low fat cream of mushroom soup
1 pound firm white fish fillets
Mix carrot, celery, onion, water, wine, thyme and pepper in skillet. Heat to a boil. Cover and cook over low heat 5 minutes or until tender-crisp.
Add soup and heat to a boil.
Add fish. Cover and cook over low heat 5 minutes or until done.
Nutrition information per serving: calories 160, total fat 2g, saturated fat 1g, cholesterol 52mg, sodium 379mg, total carbohydrate 11g, dietary fiber 2g, protein 21g.
CHICKEN NOODLE SOUP WITH MARGHERITA-STYLE PIZZA
2 slices natural whole grain bread
1/2 teaspoon dried oregano leaves, crushed
2 medium plum tomatoes, thinly sliced
2 ounces fresh mozzarella, cut up
6 fresh basil leaves, thinly shredded
1 can (103/4 ounces) low fat chicken noodle soup
Spray top of each bread slice with cooking spray and sprinkle with oregano.
Heat 10-inch nonstick skillet 1 minute. Add bread, oregano-side down, and cook until browned. Turn over.
Top with tomatoes and cheese. Cover and heat until cheese softens. Sprinkle with basil.
Serve with 8 ounces chicken noodle soup.
Nutrition information per serving: calories 249, total fat 9g, saturated fat 5g, cholesterol 32mg, sodium 704mg, total carbohydrate 28g, dietary fiber 5g, protein 13g.
BEEF & amp; MUSHROOM DIJON
3/4 pound boneless beef sirloin steak, 3/4 inch thick
2 cups sliced mushrooms
1 medium onion, chopped
1 can (103/4 ounces) cream of mushroom soup
1/4 cup water
2 tablespoons Dijon mustard
4 cups hot cooked rice, cooked without salt
Chopped fresh parsley, optional
Slice beef into very thin strips.
Spray nonstick skillet with vegetable cooking spray. Heat 1 minute. Add mushrooms and onion and cook until tender. Remove vegetables. Remove skillet from heat.
Spray skillet with vegetable cooking spray. Add beef and cook until browned and juices evaporate, stirring often.
Add soup, water, mustard and vegetables and heat through. Toss rice with chopped parsley; serve topped with beef mixture.
Nutrition information per serving: calories 392, total fat 9g, saturated fat 3g, cholesterol 47mg, sodium 665mg, total carbohydrate 54g, dietary fiber 2g, protein 22g.