Speedy Chicken Stir-fry

This is one of the quickest, easiest, healthiest meals I have made in a loooooong time. I was very pleasantly surprised! This was adapted from a Kraft Food & Family Cookbook.

Ingredients

1/2 lb whole wheat thin spaghetti noodles
2 cups of fresh broccoli florets
1 yellow bell pepper cut into strips
1/2 cup Asian Toasted Sesame Dressing
2 tbsp reduced-sodium soy sauce
1 tsp ground ginger
2 tsp garlic powder
1/2 tsp crushed red pepper flakes

Directions

-Cook pasta in a large saucepan as directed on the box, adding the broccoli and bell pepper to the boiling water for the last three minutes of boil
-Meanwhile, spray nonstick skillet cooking spray
-Add chicken to the skillet and cook 6-8 minutes, stirring, until done
-Stir in dressing, soy sauce, and seasoning; cook one minutes
-Drain the pasta and place in a large bowl
-Add chicken mixture to the large bowl and toss to coat
-Spoon evenly into four bowls and enjoy!

Nutritional Information
This awesome recipe makes four servings. Each serving has approximately 286 calories, 7.3 g fat, 7.7 g fiber, and 9.4 g protein.

Firecracker Chicken Stir-fry

This is a really quick and tasty dinner! Don't be turned off by the name. You make it as much of a "firecracker" as you want based on the crushed red pepper flakes. This recipe was taken from a Kraft Foods & Family magazine.

Ingredients

1 tbsp olive oil
1 lb boneless, skinless chicken breast cut into strips
4 cloves of garlic, minced
1 red bell pepper, cut into strips
1 cup of snow peas or sugar-snap peas
1 cup prepared broccoli (optional)
1/3 cup Light Asian Toasted Sesame Dressing
1/4 tsp crushed red pepper flakes
2 cups hot, prepared white rice

Directions

-Heat oil in a nonstick skillet on med-high heat
-Add chicken and garlic to pat and cook for about 5 min, until chicken is evenly browned
-Add veggies to the pan and cook 3-4 minutes, until peppers are crisp and tender and the chicken is done
-Add water chestnuts, dressing and flakes. Cook about 2 minutes until everything is heated through.
-Serve over white rice

Nutritional Information
This makes four servings. Each serving has approximately 356 calories, 9 g of fat, 3.4 g fiber, and 27.2 g protein

Sausage Potato Packets

Sorry for the delay. Summer kept me pretty busy and left me with little time on the Internet. Here's something super easy and tasty to help make up for it! You can make it as spicy or sweet as you like.

Ingredients

4 pieces of aluminum foil approx. 12 in by 18 in
1 14-16 ounce package of Italian (sweet or hot) turkey sausage cut into 1/4 in think slices
1 1/3 lb of potatoes (baby reds or yukon gold) cut into 1/2 in cubes
1 med. green bell pepper cubed
1 27 oz jar of spaghetti sauce of your choice (I say the more garlic the better!)
1/2 tsp salt
1/2 tsp black pepper

Directions

-Heat oven or grill to 450 degrees
-Spray foil with nonstick spray
-Combine sausage, potatoes, gr pepper, sauce, and salt in a large bowl. Toss to coat.
-Center 1/4 of the mixture on to each foil piece
-Bring to sides to the middle and roll/fold down. Do the same to the ends.
-Bake 25-30 minutes in the oven, or leave on the grill for 20 minutes. No need to flip!

Nutritional information
This recipe makes 4 servings. Each serving has about 420 calories, 14 g of fat, 2.6 g fiber, and 26.3 g fiber.