Light Swiss Chicken & Stuffing Casserole
Ham & Egg Casserole


Light Swiss Chicken & Stuffing Casserole

WebMD Weight Loss Clinic members: Journal as 1 serving lean meat with
sauce + 1/2 cup "starchy foods without added fat" OR 1 1/2 cups
"hearty stew" OR 1 frozen dinner regular

1/2 cup fat-free sour cream
1 box Lower Sodium Chicken Stove Top Stuffing Mix
1 tablespoon fresh chopped chives
6 skinless, boneless chicken breasts
6 slices reduced-fat Swiss cheese, such as Kraft 2% Milk Deli Deluxe
Swiss (about 4 1/2 ounces)
10 3/4-ounce can condensed Healthy Request Cream of Chicken soup
1/2 cup fat-free half-and-half or low-fat milk
Canola cooking spray
1/4 cup water

Preheat oven to 350 degrees. Coat a 9 x 13-inch baking dish or 8 x 12-inch
baking dish with canola cooking spray. Add sour cream, 1/2 cup of the
stuffing mix, and chives to a medium sized bowl; stir to blend. Arrange
chicken in the prepared baking dish and spread the sour cream mixture
evenly over the top of the chicken breasts (about 2 tablespoons of the
mixture per breast). Top each chicken breast with a slice of cheese. Add
condensed soup and half-and-half or milk to the bowl with the stuffing
mixture in the bowl; stir to blend. Spoon mixture evenly over the cheese
covered chicken. Sprinkle the remainder of the stuffing mix evenly over
the top of the soup mixture. Spray the tops of the stuffing cubes with
canola cooking spray. Drizzle the water over the stuffing. Cover pan well
with foil. Bake until chicken is cooked throughout (about 1 hour).

Yield: 6 servings

Per serving: 373 calories, 38 g protein, 32 g carbohydrate, 9 g fat, 5 g
saturated fat, 87 mg cholesterol, 1 g fiber, 638 mg sodium. Calories from
fat: 22%.



Ham & Egg Casserole

WebMD Weight Loss Clinic members: Journal as 1 egg alone without added fat
+ 1 ounce low-fat cheese + 1 piece "pancake, waffle" OR 1 portion "frozen
dinner light"

Canola cooking spray
A 9-inch whole-wheat pie shell, thawed (like Wholly Wholesome brand
from Whole Foods with 0 trans fat)
6 ounces Canadian-style bacon, cut into 1/2-inch by 1-inch strips
1 medium sweet onion, halved and thinly sliced
2 large eggs
1/2 cup egg substitute
1/2 cup fat-free half-and-half or whole or low-fat milk
1/8 teaspoon salt
1/8 teaspoon fresh ground pepper
1 cup grated Gruyere cheese, packed (4 ounces)

Preheat oven to 400 degrees. Gently lift thawed pie crust out of the foil
plate it comes in and place in an 8 x 8-inch square baking dish. With your
fingers, stretch and press the crust to fit nicely in the square baking
dish and up the side about 1 inch. Prick bottom of dough with fork several
times. Heat a large nonstick skillet over medium-high heat. Coat with
canola cooking spray and add Canadian bacon and onions. Cook, stirring
occasionally, until both start to brown (about 5 minutes). Let the mixture
cool about 5 minutes, then spread into the pie crust. In mixing bowl,
whisk eggs, egg substitute, fat-free half-and-half or milk, and salt and
pepper until smooth. Pour egg mixture into pie shell with ham and onions.
Sprinkle Gruyere over the top and bake until top is golden brown (about 40
minutes). Serve warm or cold.

Yield: 8 servings

Per serving: 228 calories, 14 g protein, 12 g carbohydrate, 14.5 g fat,
7.5 g saturated fat, 80 mg cholesterol, 3 g fiber, 480 mg sodium. Calories
from fat: 57%.

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