Lentil-Tomato Soup

This modification of a "Cooking Light" recipe is a longtime favorite!
I find it hearty, spicy, and
comforting.

1 tablespoon olive oil
1 teaspoon ground cumin
1 teaspoon paprika
cayenne pepper, to taste
2 garlic cloves, minced
3 1/3 cups water
2 1/3 cups dried lentils
3 (14 1/2-ounce) cans fat-free, less-sodium chicken
broth (or two chicken bouillon cubes plus the
equivalent amount of water)
1 (28-ounce) can diced tomatoes, undrained

Heat olive oil in a large Dutch oven. Add the garlic;
sauté for 1 minute. Add spices and stir for a few
seconds to release their fragrance. Add water,
lentils, broth, and diced tomatoes; bring to a boil.
Reduce heat; simmer 1 hour or until lentils are
tender.  To improve the soup's texture, puree small
portions in a blender and then stir them back into the
pot.  Add salt to taste. (Note: A batch of this soup
makes a great addition to the freezer!)

--Rae
Leavenworth, KS

Energy Bars

My sister-in-law is the one who originally had this recipe, but I've tweaked it here and there. Her recipe called for 1 cup low-fat granola and 1 cup raisins. I can never find granola, and I don't like raisins, so I started adding whatever I could find in the cupboards.

3/4 cup corn syrup
1 1/2 cups chunky peanut butter
1 cup 5-7 grain cereal (or 1 cup quick-cooking oats)
1/2 cup sunflower seeds
1/2 cup lightly packed brown sugar
1 cup non-fat dry milk powder
1 cup All-Bran cereal
1/2 cup chocolate chips

In a large saucepot, bring corn syrup and brown sugar to a boil over high heat. Remove from heat. Stir in peanut butter. Add rest of the ingredients. Stir until well combined. Press into a 9x13" pan, and chill for 45 minutes or until firm. Cut into 36 bars, wrap individually in plastic and refrigerate.

--Delena
Kansas City, MO

One Pan Potatoes and Chicken

2 T vegetable oil
4 medium potatoes, sliced thin
1 lb. chicken breasts, cut into strips
1 bell pepper, cut into strips

Heat oil in skillet over medium heat. Add potatoes, chicken, and bell pepper. Sprinkle with salt and pepper. Cook 15-20 minutes until chicken and potatoes are done.

--Delena
Kansas City, MO

Light and Lean Chicken

This is a great recipe, and it's good for you! One serving has only 287 calories, 3 grams of fat, and it has 30 grams of protein! No one would ever know that this is a "good for you" meal! My husband even liked it!

4 boneless skinless chicken breast halves, sliced in strips
extra virgin olive oil
ground black pepper
2 cloves garlic, halved
1 cup low-sodium chicken broth
1/2 cup dry white wine
2 tsp cornstarch (or 2 T flour)
2/3 cup skim milk
1 tsp finely chopped fresh chives
2 cups hot cooked brown rice

Drizzle a little extra virgin olive oil in skillet; heat over medium heat until hot. Add chicken; sprinkle with pepper. Cook 20 minutes or until brown, turning occasionally. Reduce heat to low; add garlic. Cook 10 minutes more or until fork can be inserted into chicken with ease and juices run clear, not pink. Remove chicken; keep warm. Add broth and wine to garlic. Bring to a boil over high heat; boil 5 minutes. Reduce heat to low. Stir cornstarch into milk and slowly add mixture to skillet. Sprinkle with a little more pepper. Cook and stir 2 minutes or until thickened. Return chicken to skillet. Spoon sauce over chicken; sprinkle with chopped chives. Simmer 5 minutes or until thoroughly heated. Serve over hot rice. Serve with a big green salad.
Yield: 4 servings

--Delena
Kansas City, MO

Good and Easy Chicken

Once mixed together, this tastes sort of like an Asian dish. I cut the chicken up into pieces and served it over brown rice. Served mixed vegetables on the side. It was excellent!

8 chicken breast halves
1 jar (18 oz.) apricot preserves
1 bottle (8 oz.) Russian dressing
1 envelope dry onion soup mix

Place chicken in single layer in 9 x 13" baking dish. Combine preserves, dressing, and soup mix. Spread over chicken. Cover and marinate in refrigerator overnight. Bake, uncovered, at 350 degrees for an hour. Baste occasionally with sauce.
Yield: 6-8 servings

--Delena
Kansas City, MO