Chicken Cannelloni

I will warn you now, this recipe is time consuming, but delicious. It is easy to split into 2 parts over 2 days so that you don't spend too much time in the kitchen... if you have kids hanging around you, you'll for sure want to split it over 2 days (that is what I did).
I made the chicken filling on one night, refigerated it and stuffed and cooked the shells the following evening. They turned out delicious, and were eaten by all 3 of my harsh critics... another vitory for Mama Tomata!!

In case you are wondering, Cannelloni and Manicotti are the same thing. Therefore, if you have manicotti shells, you can use them ;) In Europe it is called Cannelloni and in the States they call it Manicotti.


This recipe makes 18 rolls, 3 per person. If you do not want to make 6 servings... you can easily freeze the stuffing for later use. Or if you wish to stuff a different kind of pasta, the nutritional values for stuffing only are also provided below.

Ingredients
1 tbsp olive oil
2/3 cup diced onion
1/2 cup diced red pepper
1/3 cup diced celery
1/4 cup diced carrot
2 garlic cloves
1 lb chicken breast, boiled and shredded
1 cup fat free chicken broth
1 tsp fresh rosemary, minced
1 tsp Greek seasoning *
salt and pepper to taste
2 egg whites
1 cup Ricotta cheese **
1 jar of Tomato & basil pasta sauce (500g)
1 jar of passata (tomoto puree) (400 g / 14 oz)
1 cup water
1 cup part-skim mozzarella, grated
1/4 cup fresh parmesan, shredded
18 small cannelloni rolls, not cooked! (I used the Barilla brand and their cooking time)

Here's to give you an idea of the size of the canneloni I used (each roll is 10 g)

Directions
- Preheat oven to 180 C
- Heat oil in a large deep pan. Add vegetables and garlic. Cook on medium heat until vegetables are soft.
- Add shredded chicken, Greek seasoning, rosemary, salt, pepper and broth. Simmer on low until most of the liquid has absorbed. Remove from heat and let cool. ****
- Once mixture is cool, stir in ricotta cheese and egg whites. (If making recipe over 2 days. Add ricotta then stop. Add the egg whites the following day and continue recipe as written)

- Stuff cannelloni shells.

- In a medium mixing bowl, mix passata, tomato sauce and water.
- In a 9x13" casserole, pour 1 cup of tomato mix. Spread over the bottom of casserole.
- Place stuffed canneloni on top of sauce and top with the rest of the sauce. (It will look like alot, but the pasta will absorb most of it during cooking).
- Cover with foil and bake for 30 minutes
- Remove foil and top with parmesan and mozzarella cheese and return to oven for 10 minutes until pasta is soft and cheese has melted
- Remove from oven and let sit for 10 minutes before serving.



* I used shredded chicken breast, but if you want to have a quicker and easier version, I think it would be just as good with ground chicken or ground turkey. Just add the ground meat after the vegetables until cooked then add broth and follow the rest of the directions.

** I planned on using Italian seasoining but didn't have any, so I used Greek. Greek seasoning tasted delicious in the filling, but go ahead a use Italian if you don't have Greek ;)

*** This was my first time using ricotta cheese, and I must admit I am not a fan. Next time I make this I will substitute light cream cheese for the ricotta for a creamier filling.

Nutritional Data
1 serving (3 rolls)
7 WW points
306.3 cal
12.6 g fat
18.1 g carbs
0.9 g fiber
8.4 g sugars
30.6 g protein
66.3 mg cholesterol

1 roll in sauce no cheese
2 WW points
86.2 cal
3.2 g fat
0.3 g fiber

Filling only (6 portions)
4 WW points
1 portion
181 cal
6.5 g fat
0.9 g fiber
5.9 g carb
23.6 g protein

Chicken Curry Risotto

I love Indian and I love risotto... so I combined both to create this Indian inspired Risotto. I didn't use Arborio rice, so its not truly risotto, but the unrinsed Jasmine rice combined with coconut created nice creamy rice either way. I really liked how it turned out and so did my 3 critics. The little critics picked out the onions, they were chopped too big... next time I will dice them so they blend in with the rice more!


Ingredients
(serves 5)

1 tbsp olive oil
1 onion, chopped (1 cup)
1 lb chicken breast, cut into bite size pieces
1 1/2 tsp mild curry paste
1 1/2 tsp tsp ginger-garlic paste
1 1/2 cup Jasmine rice (do not rinse)
3 cups chicken broth
1/2 tsp Garam Masala
1 cup light Coconut milk ***

Directions

- In a deep pan, heat olive oil and add onions.
- Cook onions for 5 minutes until softened, add curry paste and ginger-garlic paste. Cook for another minute, then add chicken.
- Cook on medium heat for another 5 minutes, until all sides are white.
- Add rice, cook for another minute, stirring continuously.
- Add 1 cup chicken broth and garam masala, lower heat to low.
- Cook rice on low heat adding broth 1 cup at a time until it evaporates.
- Add coconut milk and cook until the rice is soft (or al dente) and the liquid has been absorbed. Make sure chicken has cooked through.

* If you are out of broth but rice and chicken are not quite ready, you can add water.

** Recipe should be ready in a total of about 20-25 minutes.

*** Here is a brand of coconut milk available in North America (60% less fat then regular coconut milk) perfect for this recipe!

Nutritional Data
1 serving

with light coconut milk
9 WW points
421 cal
8.7 g fat
53.7 mg Cholesterol
49.7 g carbs
1.3 g fiber
32.2 g protein

with regular coconut milk
11 WW points
479 cal
15.6 g fat
53.7 mg cholesterol
49.8 g carbs
1.3 g fiber
32.6 g protein

Quick & Easy Chicken Quesadillas

Quesadillas are a favorite in our household. Basically, if you like grilled-cheese sandwhiches, then you'll love the Mexican (or Tex-Mex) variety as well. We enjoy all kinds, even sweet breakfast ones filled with bananas and Nutella! Tonight's quesadillas were whipped up quickly and scarfed down just as fast.

Sorry for the horrible shot.. I wanted to eat it while it was still hot! ;)

Ingredients
4 medium corn tortillas (6 inch)
1 chicken breast (250 gr)
1/2 cup salsa
1 cup low-fat mozzarella, Cheddar, or Colby cheese

Directions
- Cut chicken breast in 2 pieces (so that it cooks faster).
- In a small saucepan, bring water to a boil and add the chicken pieces.
- Boil until cooked (about 10 minutes)
- Remove chicken from water and shred with 2 forks. In a small bowl, mix shredded chicken with the salsa. Split chicken mix into 4 portions.
- Split cheese into 4 portions (1/4 cup).
- Put 1/2 of a portion on 1/2 a tortilla, add chicken mix on the cheese, top with the rest of the cheese portion and fold the tortilla over. Repeat steps for the remaining 3 tortillas.
- Cook in a ungreased heated pan for 1 minute on each side, or until cheese is melted. Be careful not to burn the torilla, keep heat to medium-low.

Serve with salsa and fat-free sour-cream (if desired)... it is very good as is ;)

Tastes delicious with a fresh corn salad!

Nutritional Data
4 WW points
183 cal
3.3 g fat
42.2 g cholesterol
14.2 g carbs
12.2 g fiber
23.2 g protein

Chicken Parmesan

Chicken Parmesan is one of my favorite meals. Being on a new health kick, I tried to make it as healthy as I could without taking any yumminess away ;) I know anything is healthier if its not battered, but this is one recipe I just won't change! I served this salad with a rucola (arugula) Balsamic salad. The strong rucola flavor blended really well with the tomato sauce! I'm crazy for rucola, I can put that green stuff on anything... so I might be a little biased!

Ingredients
(serves 6)

3 skinless, boneless chicken breast
1 large egg
1/2 cup breadcrumbs*
1/2 tsp oregano*
1/2 tsp basil*
30 g freshly grated Parmesan cheese
PAM cooking spray (about 3 x 3 second sprays)
2 jars (500g) of tomato-basil type prepared pasta sauce
1 can (400g) crushed tomatoes**
1/2 tsp basil
1/2 tsp oregano
salt and pepper to taste

Directions
- Remove filets from under the breast and set aside.
- Pound chicken breast so it is even thickness all over, not too thin, about the same as the filet.
- Cut chicken breast into 3 equal strips (like the filets) and set aside.
- In a small bowl, beat the egg.
- In another bowl, mix bread crumbs, oregano, and basil.
- Dip chicken pieces in egg, then in crumbs and set aside.
- Heat a large deep pan and spray once with PAM.
- Add chicken pieces and spray top with PAM (this is to get it crispy once you flip the chicken). (You might need to cook chicken in 2 batches depending the size of you pan).
- Once chicken is cooked on both sides, add the rest of the ingredients and simmer on low for 15-20 minutes. If the sauce gets too thick, add a little water to desired consistency.

Serve over spaghetti, or you choice of pasta.
Top with fresh parmesan cheese (1 tsbp = 1/2 WW point)

*Can replace the breadcrumbs, oregano and basil with Italian Seasoned breadcrumbs.
**I'm not a fan of tomato chunks, so I puree a can of tomatoes. If you like the chunks, go ahead and add a can of diced tomatoes instead of crushed tomatoes ;)

Nutritional Data
1 serving = 2 strips of chicken + sauce
(does not include pasta)
6 WW points
320 cal
7.5g fat
107 mg cholesterol
24 g carbs
4.2 g fiber
36 g protein

Slow Cooker Chicken Tagine

After a trip to Morocco several years ago, I became hooked on the food... it is so aromatic and delicious. My favorite Moroccan dish is called a Tagine which is a stew named after the dish it is cooked in. Basically, a Tagine is a clay plate with a clay tent shaped cover. It is usually set on coals which allows for the slow cooking of the meat and vegetables. I decided I would attempt to make a Moroccan Chicken Tagine in my crock-pot, which seems like the perfect tool to use since I don't own a Tagine!

Interested in purchasing a Tagine, go to Tagines by BTC.

The most popular spice blend used in Moroccan cuisine is Ras El Hanout. You can find this in most Specialty Stores or even in some Supermarkets (mainly in big cities). You can also order it online from several places including The Savory Spice Shop or make your own following the directions on The Food Thesaurus or on Recipe Zaar.

After browsing different Moroccan recipes here is what I came up with. It's not authentic (i.e. cream) but it is sweet and spicy and does the trick ;)
Ingredients
6 small skinless, chicken thighs (if deboned approx 40g a thigh)
1 large carrot
1 large parsley root (or small parsnip)
1 large onion
1 can (400 gr) chopped tomatoes
1 cup chicken broth
2 garlic cloves
2 tsp Ras El Hanout
1/4 tsp cinnamon
1 tbsp honey

salt & pepper to taste
10 dried apricots (approx. 60 gr)
1 can (400g) chickpeas, drained and rinced
1/4 cup 15% cooking cream (optional, but part of nutritional info, doesn't affect points value)

Directions
- Place chicken in a crock pot.
- Top with carrots, parsley root, and onions.
- In a bowl, mix tomatoes, Ras El Hanout, cinnamon, garlic and honey.
- Cook on high for 4 hours, or on low for 7 hours.
- Carefully remove chicken, as it might fall apart when you do, especially if cooked on low.
- Add apricots, chickpeas and cream and mix well.
- Return chicken to crock pot and cook uncovered on high for another 15 minutes.
- Serve over whole wheat couscous.

Tip
For a spicier Tagine, add an extra tsp of Ras El Hanout, after taste-testing, when you add the chickpeas and apricots.

Nutrional Data
sauce split into 4 portions
1.5 thighs/serving
6 WW points
318 cal
8.5 g fat
6.8 g fiber
11.8 cholesterol
8.4 g protein

Mediterranean 3 Grain Risotto

Like most pre-schoolers, our little critics love pasta and rice, and almost any other grain we put in front of them. Their second favorite, right behind Mac-n-Cheese, is Risotto. Sure, it's tedious to cook, but the results are always creamy and delicious.

Here is a little twist on regular Arborio rice based risotto.

Ingredients
(makes 5 servings)

1 tbsp Olive Oil
1 small onion, diced
1/2 celery stalk, diced
2 chicken breast (approx. 1 lb), cubed
1 1/2 cup 3 Grain Riso Gallo Rice (also marketed as Riso Bello Rice)*
4 cups hot chicken or vegetable broth
1/2 cup tomato puree (crushed tomatoes)
1/2 tsp marjoram, dried
1/2 tsp oregano, dried
1/4 tsp thyme, dried
1/4 tsp garlic powder
1 cup chopped red pepper
1 cup quartered mushrooms
40 g freshly grated Parmesan cheese


Directions

-Heat oil in a large non-stick skillet; add onion and celery and sauté until softened.
-Add chicken and cook until white on all sides.
- Add rice and cook for 2 minutes, stirring occasionally.
- Add 1 cup of hot broth, tomato puree, marjoram, oregano, thyme, garlic powder, salt and pepper. Stir frequently.
- As broth evaporates, add more broth, 1 cup at a time.
- When rice is almost al dente, and there is 1 cup of broth leftover, add red pepper and mushrooms. Keep stirring until all broth as evaporated. Add more broth if needed. (red pepper and Mushrooms will be cooked but a little firm, if you want them more cooked, then add them earlier on, but they will be less flavorful).
- Stir in parmesan and stir 1 minute and serve.

* To make your own 3 grain risotto mix: 1/2 cup Arborio or Carnoli rice, 1/2 cup pearl Barley, 1/2 cup Spelt (Epautre in french).

Tips
- You can substitute Mushrooms and/or peppers for some of your favorite veggies. Nutritional Data shouldn't be much different.

Nutritional Data
1 serving
8 WW points
408 cal
8.7 g fat
4.4 g fiber
43.5 g carbs
37.7 g protein