Tag Archives: broth

Breast of Chicken Hortelana (Baltimore International College)

This was one of those meals that just had that special extra something. Thanks to Baltimore International College School of Culinary Arts for another great recipe that brings gourmet cooking into your home. Sure, you could just brown up the chicken and call it done…but by adding these few extra ingredients to the pan, simmering, and then serving over the chicken, you have a restaurant quality dish that you will be proud to serve. And at only 277 calories per serving, there’s plenty of room for a nice side as well.

Breast of Chicken Hortelana
Breast of Chicken Hortelana

Baltimore International College School of Culinary Arts has many, many recipes for you to try out (just go to the menu option ‘Programs” and then you will see a link to the recipes. And if you know someone with a passion for food looking for formal schooling, pass along the link. So make sure to visit – just click the banner below 🙂

2 servings
277 calories per serving

2 boneless skinless chicken breasts, 4 oz. each
1 T flour
1 T olive oil
½ t salt
1 oz. finely chopped onion
1 clove garlic, minced
¼ c mushrooms, sliced
1 oz. finely diced ham (I used some leftover Canadian Bacon)
¼ t pepper
2 oz. white wine
1 T lemon juice
2 oz. chicken broth
1 T chopped parsley or cilantro

Pound the chicken down a bit with a meat mallet or the bottom of a heavy pan – make sure the meat is even so it cooks evenly. Dredge in flour and then cook in hot oil. Sprinkle with salt. Cook approximately 2 minutes each side then remove from pan and keep warm. Add ham, onion, garlic, and mushrooms to pan and cook 3 minutes. Add wine, stock, and lemon juice and simmer a minute longer. Place chicken back in pan, add parsley and cook 2-3 minutes or until done. Serve sauce over chicken breasts.

Breast of Chicken Hortelana
Breast of Chicken Hortelana

Pasta and Brie (Baltimore International College)

To me, there is nothing more heavenly on my tongue than a melting morsel of brie. Now add in that I am a carb hound and cannot live without pasta…follow me to Pasta and Brie courtesy of Baltimore International College School of Culinary Arts. This recipe is PERFECT !! It combines 2 of my most favorite things in the world. I don’t know who at the Baltimore International College School of Culinary Arts came up with this recipe, but it outranks any pasta and cheese recipe that I have ever tried. It is true heaven.

Along with the perfect brie flavor, the fresh herbs and pine nuts are just a flavor explosion. This is definitely one of those meals that will impress…and it’s not hard to put together at all.

I tweaked their version just a bit to bring this in under 400 calories. It’s a bit high on the calorie count, so serve as a side to a light piece of fish – or have it for lunch. The portion size is definitely enough for a filling lunch and you won’t forget the cheesy brie goodness.

PASTA AND BRIE (BALTIMORE INTERNATIONAL COLLEGE
PASTA AND BRIE (BALTIMORE INTERNATIONAL COLLEGE)

Baltimore International College School of Culinary Arts has many, many recipes for you to try out (just go to the menu option ‘Programs” and then you will see a link to the recipes. And if you know someone with a passion for food looking for formal schooling, pass along the link. So make sure to visit – just click the banner below 🙂

4 servings
387 calories per serving

4 oz. brie (I removed the coating but you don’t have to)
1 T olive oil
3 T chicken broth
15 oz. can diced tomatoes, drained
2 t minced garlic
1 T chopped parley
4 basil leaves, sliced thinly
1 oz. pine nuts, toasted
Salt and pepper to taste
6 oz. FiberGourmet pasta (penne, rotini or short fettuccine) – without FiberGourmet, you have to add 80 calories per ounce of pasta)

Heat oil and broth and add in the tomatoes. Add in the garlic, parsley, basil, nuts, salt and pepper. Simmer for 10 minutes. Cook pasta according to package instructions. Stir brie into tomato mix and mix well to melt then pour it over the pasta and serve immediately.

Asian Turkey Soup (Crock Pot)

Meals that you start in the morning and then come home to much later are so convenient ! This soup has that great all day simmer flavor. And like many soups, it is so versatile – – have some extra peas this week, throw them in. Have vegetable broth, but not chicken broth, switch it out. Have chicken instead of turkey…no problem ! Make this one your own !

Asian Turkey Soup
Asian Turkey Soup

6 servings
166 calories per serving

28 oz. chicken broth
1 ½ c water
1 lb. turkey breast or boneless skinless chicken breasts, cut into bite sized pieces
2 c sliced mushrooms
2 medium carrots cut into short thin strips
½ c chopped onion
2 T soy sauce
2 T grated fresh ginger
4 cloves garlic, minced
1 ½ c sliced bok choy
1 c instant brown rice
Salt and pepper to taste
2 T Asian hot garlic chili sauce (optional – stir it in at the beginning stages if you like a spicy soup)

In a 4 qt. crock pot mix turkey, broth, mushrooms, water, carrots, onions, soy, ginger and garlic (and optional chili sauce). Cover and cook on low 7-8 hours or high 4 hours. If cooking on low, turn to high heat after 7-8 hours and stir in bok choy and raw rice. Cover and cook 15 minutes more.

Garlic Shrimp with Spaghetti

There is an Italian dish called Spaghetti Aglio e Olio (spaghetti with garlic and olive oil) – the way it sounds and not being able to pronounce it, my daughter used to say we were having ‘Spaghetti Hallelujah’ for dinner. It still makes me giggle whenever I think about it 🙂 This recipe is for a similar dish, but with some added shrimp to make it a great complete meal. It is one of my favorite Italian dishes – so simple yet scrumptious… like some of the best homemade dishes.

This version removes a lot of the oil replacing it with chicken broth to save a ton of calories. The flavor profiles are still there, though and while not quite authentic, this is a great low cal version.

Garlic Shrimp with Spaghetti
Garlic Shrimp with Spaghetti

4 servings
397 calories per serving

Pam
3 cloves garlic, minced
8 oz. sliced mushrooms
1 lb. shrimp, peeled and cleaned
1 t basil flakes
1 t oregano flakes
½ t pepper
Salt to taste
½ t garlic powder
8 oz. FiberGourmet Spaghetti
1 c chicken broth
1 T olive oil
5 T chopped parsley
4 T grated parmesan cheese

Spray skillet with Pam and add garlic and mushrooms and cook 4 minutes. Add shrimp, basil, oregano, salt, pepper, and garlic powder and cook another 4 minutes or until shrimp get translucent. Cook linguini according to package instructions. Drain, cover and keep warm. Add broth to skillet and bring to a boil then reduce heat and simmer. Stir in parsley and cook another 4 minutes to meld flavors. Mix shrimp mix and pasta together with oil and serve each portion with 1 T of parmesan cheese over the top.

Lemon Ginger Tenders

Quick and simple yet sooooo flavorful, I love restaurant quality meals that whip up in no time ! Serve with quick brown rice.

Lemon Ginger Tenders
Lemon Ginger Tenders

4 servings
150 calories per serving

1 t cornstarch
1 T soy sauce
12 oz. chicken tenders cut into bite sized pieces
1/4 c lemon juice
1/4 c soy sauce
1/4 c chicken broth (fat free)
1 t fresh ginger, minced
2 cloves garlic, minced
1/2 T Splenda
1 t cornstarch
1 T oil
1/4 c red bell pepper in strips
1/4 c green bell pepper in strips

Mix 1 t cornstarch and 1 T soy in a bowl. Add chicken and toss to coat well. Put bowl in the frig for 10 minutes. Stir lemon juice, 1/4 c soy, broth, ginger, garlic, Splenda and 1 t cornstarch in a bowl. Heat oil in a skillet on medium high heat. Add chicken and cook 4 minutes then add sauce and sliced peppers and cook 3-4 minutes.

Shrimp and Rice Soup

This is an excellent soup ! Be sure to remember the lime splash just before serving – it makes a big difference in the flavor.

Shrimp and Rice Soup
Shrimp and Rice Soup

4 servings
320 calories per serving

4 c chicken broth
2 c water
1 c Minute Rice
1 T oil
1 t minced garlic
1/2 t red pepper flakes
1 1/2 lb. large shrimp, peeled and cleaned
4 lime wedges
1 c bean sprouts (fresh or canned)
3 T sliced scallions
3 T chopped cilantro
Salt and pepper to taste

Mix broth and water in a soup pot and bring to a boil then stir in rice and bring back to a boil. Remove from heat, stir in bean sprouts and let stand 5 minutes. Heat oil and sauté garlic, onions, shrimp and pepper flakes 3 minutes or until shrimp are done. Stir shrimp into soup, add salt and pepper, and garnish with cilantro. Sprinkle with lime just before serving.

Chicken and Sausage

The flavors in this dish remind me of a chicken and sausage casserole that my Mom used to make in the winters. This is a very filling meal – real comfort food ! 🙂

Chicken and Sausage
Chicken and Sausage

4 servings
360 calories per serving

2 t oil
½ pound turkey sausage, casing removed and crumbled up
2 boneless skinless chicken breasts (10 oz. total)
Kosher salt to taste
Pepper to taste
1 onion, diced
1 lb. potatoes, quartered
3 ribs celery cut into 1 inch pieces
1 c chicken broth
2 T red vinegar
1 T chopped parsley

In a Dutch oven or large soup pot, heat oil then add sausage and cook 5 minutes. Remove to plate. Season chicken with salt and pepper and add to pan and cook until golden, about 6 minutes, flipping half way through. Move to plate. Add onion and celery and cook 5 minutes, then add potatoes and season with salt and pepper and cook 15 minutes. Add sausage back to pot and then chicken and broth. Bring to a boil them cover, reduce heat to low and simmer 10 minutes or until potatoes are done. Take off the lid and bring back to a boil and cook until liquid equals only ½ c. Place chicken on a platter and add vinegar and parsley to pot and stir. Then add the rest to the platter with a slotted spoon.

Baked Zucchini Risotto

This is just one of those special recipes – this makes a beautiful risotto-like dish that bakes up with no effort. It is creamy and delicious.

Baked Zucchini Risotto
Baked Zucchini Risotto


12 servings
204 calories per serving

1 1/2 c brown rice
3 c chicken broth
4 c diced zucchini
1 red bell pepper, chopped
1 green bell pepper, chopped
1 large onion, diced finely
3/4 t salt
Pepper to taste
1 1/2 c skim milk
3 T flour
2 c shredded low fat cheddar cheese
1 c frozen corn, thawed

Preheat oven to 375 degrees Pour rice into a 9×13 baking dish. Simmer broth until hot and then stir into the rice. Add zucchini, peppers, onion, salt and pepper. Cover with foil and bake 45 minutes then remove foil and cook another 35 minutes or so, until liquid is all absorbed.

Whisk milk and flour in a saucepan and cook until bubbly and thick, about 4 minutes. Reduce heat to low and add 1 ½ c of the cheese and corn and cook until cheese is all melted. When rice is done, stir in cheese sauce and sprinkle with the last ½ c cheese and bake another 10 minutes to melt cheese. Let rest before serving.

Ham and Barley Bake

There is something so homey about this dish. It is savory, filling, and sooooo does not say ‘diet’ – – it makes a fantastic dish to serve guests.

Ham and Barley Bake
Ham and Barley Bake

8 servings
222 calories per serving

1 T buttery spread
1 c uncooked barley
1 c chopped carrots
4 scallions, sliced
2 ribs celery, sliced
3 cloves garlic, minced
1 lb. cooked smoked ham, cubed
2 t basil flakes
1 t oregano flakes
¼ t pepper
28 oz. beef broth
½ lb. fresh green beans cut into 1 inch pieces
Pam

Preheat oven to 350 degrees. Spray a 13×9 baking dish with Pam. Melt buttery spread in a skillet on medium high and add barley, carrots, onions, celery and garlic and cook 3 minutes. Remove from heat and stir in ham, basil, oregano and pepper and then pour into the baking dish. Bring broth to a boil in a saucepan and then pour over ham mix. Cover tightly with foil and bake 20 minutes. Remove from oven, stir in beans, recover, and bake another 30 minutes or until barley is tender.

Chicken and Dumplings (Crock Pot)

This recipe confirmed all my earlier suspicions – – I REALLY REALLY don’t like dumplings ! heheheh But I know there are lotsa people out there who do and my husband (who is a bona fide dumpling lover) said these were quite tasty !

Chicken and Dumplings
Chicken and Dumplings

8 servings
400 calories per serving

Soup:
4 c cubed cooked chicken (Perdue Shortcuts work great here!)
6 c fat free chicken broth
1 T parsley, chopped
1 c onion, chopped
1 c celery, chopped
6 c diced potatoes
1 c green beans
1 c carrots, sliced

Dumplings:
1 c white flour
1 c whole wheat flour
1 t salt
4 t baking powder
1 egg, beaten
2 T oil
2/3 c skim milk

Combine all soup ingredients in crock. Cover and cook 4-6 hours. Transfer to a large soup pot with a lid and bring to a boil. Then reduce to a simmer. To make the dumplings, mix flour, salt and baking powder in a bowl. In another bowl mix egg, oil and milk and then add to flour mixture. Drop by large tablespoonfuls on top of the simmering broth until the surface is covered. Cover and simmer 18 minutes.

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