CHICKEN & BROCCOLI CASSEROLE

Chicken and Broccoli Casserole

This recipe fits all the weeknight cooking requirements: quick, easy, and sure to please the family. Pair with a simple green salad for a complete dinner.

If you prefer crispier broccoli, remove it from the boiling water after three minutes instead of five. You could also add cauliflower to the veggie mix.

Yield: 8 servings (serving size: about 1 cup)

Ingredients

• 
  Preparation3 quarts water 
• 1 (12-ounce) package broccoli florets
• 4 (6-ounce) skinless, boneless chicken breast halves
• 1 (12-ounce) can evaporated fat-free milk
• 1/4 cup all-purpose flour (about 1 ounce)
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• Dash of nutmeg
• 1 cup fat-free mayonnaise 
• 1/2 cup fat-free sour cream 
• 1/4 cup dry sherry
• 1 teaspoon Worcestershire sauce
• 1 (10.75-ounce) can condensed 30% reduced-sodium 98% fat-free cream of mushroom soup, undiluted 
• 1 cup (4 ounces) grated fresh Parmesan cheese, divided
• Cooking spray

1. Preheat oven to 400°.
2. Bring water to a boil in a large Dutch oven over medium-high heat. Add broccoli, and cook 5 minutes or until crisp-tender. Transfer broccoli to a large bowl with a slotted spoon. Add chicken to boiling water; reduce heat, and simmer 15 minutes or until done. Transfer chicken to a cutting board; cool slightly. Cut chicken into bite-sized pieces, and add chicken to bowl with broccoli.
3. Combine evaporated milk, flour, salt, pepper, and nutmeg in a saucepan, stirring with a whisk until smooth. Bring to a boil over medium-high heat; cook 1 minute, stirring constantly. Remove from heat. Add mayonnaise, next 4 ingredients (through soup), and 1/2 cup cheese, stirring until well combined. Add mayonnaise mixture to broccoli mixture; stir gently until combined.
4. Spoon mixture into a 13 x 9-inch baking dish coated with cooking spray. Sprinkle with remaining 1/2 cup cheese. Bake at 400° for 50 minutes or until mixture bubbles at the edges and cheese begins to brown. Remove from oven; let cool on a wire rack 5 minutes.

CELEBRITY BREAKFAST SMOOTHIE

I’m a shameless smoothie nut, and apparently I’m not alone, with all the celebrity breakfast smoothies that are so popular with the stars today. You don’t need tons of money to make a great tasting smoothie, nor do you need a pricey blender. I will say, the expensive blenders are worth every single penny, and I’ve probably already paid for mine just in smoothies alone. However, even if you have a standard household blender, join the rich and famous in making a few of their favorites, which are simple, delicious and pretty cheap! These celebrity breakfast smoothies are approved by the stars’ trainers as well, so no worries in wondering if they are healthy or not. Quit buying pre-made smoothies and make some of these delicious blends at home instead. 

  BREAKFAST SMOOTHIE

  

This smoothie is the perfect combination of nutrients, and since it is blended, it is easy to digest and a great way to start the day out on the right track. For a total of 382 calories, it sounds delicious, healthy and pretty filling! Plus, you can make this in any blender you wish, but I would suggest following the directions exactly to get the smoothest blend possible.

Ingredients:
5 raw almonds
1 red apple
1 banana
3/4 cup nonfat Greek yogurt
1/2 cup nonfat milk
1/4 teaspoon cinnamon

Directions:
Place all ingredients in a blender. Depending on how powerful your blender is, you may need to chop the apple and almonds into small pieces before blending.
Blend on medium-high for 30 seconds or until desired consistency.

Source: fitsugar.com

MANGO,AVOCADO, & SPINACH SALAD

Cooking for Someone With High Blood Pressure

Rather than focusing on what you can't eat, explore the new flavors of a low-sodium diet. You'll help control your high blood pressure — and enjoy delicious food.

MANGO, AVOCADO, &  SPINACH SALAD

INGREDIENTS

DRESSING

• 1/3 cup orange juice
• 1 tablespoon red-wine vinegar
• 2 tablespoons hazelnut oil, almond oil or canola oil
• 1 teaspoon Dijon mustard
• 1/4 teaspoon salt, or to taste
• Freshly ground pepper, to taste

SALAD

• 10 cups baby spinach leaves, (about 8 ounces)
• 1 1/2 cups radicchio, torn into bite-size pieces
• 8-12 small red radishes, (1 bunch), sliced
• 1 small ripe mango, sliced
• 1 medium avocado, sliced

PREPARATION

1. To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.
2. To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl. Add the dressing; toss to coat. Garnish each serving with avocado slices.

NUTRITION

Per serving: 210 calories; 14 g fat ( 2 g sat , 2 g mono ); 0 mg cholesterol; 10 g carbohydrates; 3 g protein;6 g fiber; 258 mg sodium; 479 mg potassium.

Nutrition Bonus: Vitamin C (70% daily value), Vitamin A (40% dv), Fiber (26% dv).

Carbohydrate Servings: 1

Exchanges: 3 vegetable, 3 fat (mono)