Lunch / Dinner on the Fly

Italian Chicken Wraps

Ingredients

• 1 sautaeed mushrooms, and onions

• 2 packages (6 ounces each) ready-to-use grilled chicken breast strips

• 1/2 cup fat-free Italian salad dressing

• 3 tablespoons shredded Parmesan cheese

• 6 flour tortillas (8 inches), room temperature

Buy IngredientsPowered by Chicory

Directions

• In a large saucepan, cook vegetables according to package directions; drain. Stir in the chicken, salad dressing and cheese; heat through. Spoon about 3/4 cup down the center of each tortilla; roll up tightly.

Nutrition Facts 1 each: 290 calories, 6g fat (2g saturated fat), 40mg cholesterol, 1129mg sodium, 38g carbohydrate (2g sugars, 3g fiber), 20g protein.

Homemade Ravioli

Ingredients

• 5 to 5-1/2 cups all-purpose flour

• 6 large eggs

• 1/2 cup water

• 1 tablespoon olive oil

• SAUCE:

• 1 can (28 ounces) crushed tomatoes

• 1-1/2 cups tomato puree

• 1/2 cup grated Parmesan cheese

• 1/3 cup water

• 1/3 cup tomato paste

• 3 tablespoons sugar

• 2 tablespoons minced fresh basil

• 1 tablespoon minced fresh parsley

• 1 tablespoon minced fresh oregano

• 1 garlic clove, minced

• 1/2 teaspoon salt

• 1/4 teaspoon pepper

• FILLING:

• 1 carton (15 ounces) ricotta cheese

• 2 cups shredded part-skim mozzarella cheese

• 1/3 cup grated Parmesan cheese

• 1 large egg, lightly beaten

• 2 teaspoons minced fresh basil

• 1 teaspoon minced fresh parsley

• 1 teaspoon minced fresh oregano

• 1/4 teaspoon garlic powder

• 1/8 teaspoon salt

• 1/8 teaspoon Onion Flakes

Buy IngredientsPowered by Chicory

Directions

• Place 5 cups flour in a large bowl. Make a well in the center. Beat the eggs, water and oil; pour into well. Stir together, forming a ball. Turn onto a floured surface; knead until smooth and elastic, about 4-6 minutes, adding remaining flour if necessary to keep dough from sticking. Cover and let rest for 30 minutes.

• Meanwhile, in a Dutch oven, combine sauce ingredients. Bring to a boil. Reduce heat; cover and simmer for 1 hour, stirring occasionally.

• In a large bowl, combine filling ingredients. Cover and refrigerate until ready to use.

• Divide pasta dough into fourths; roll 1 portion to 1/16-in. thickness. (Keep pasta covered until ready to use.) Working quickly, place rounded teaspoonfuls of filling 1 in. apart over half of pasta sheet. Fold sheet over; press down to seal. Cut into squares with a pastry wheel. Repeat with remaining dough and filling.

• Bring a soup kettle of salted water to a boil. Add ravioli. Reduce heat to a gentle simmer; cook until ravioli float to the top and are tender, 1-2 minutes. Drain. Spoon sauce over ravioli.

Test Kitchen TipsCommon olive oil works better for cooking at high heat than virgin or extra-virgin oil. These higher grades have ideal flavor for cold foods, but they smoke at lower temperatures. In Europe, Parmigiano-Reggiano and Parmesan are considered the same cheese. But in the U.S., Parmesan is a generic term that may not come from Italy’s Parmigiano-Reggiano region. Using the authentic Italian cheese (in a lesser amount than the original’s ½ cup) ensures a cheesy richness in the makeover with less fat and calories. Check out these 30-minute ravioli recipes.

Nutrition Facts 10 ravioli: 856 calories, 27g fat (13g saturated fat), 279mg cholesterol, 1139mg sodium, 110g carbohydrate (19g sugars, 7g fiber), 42g protein.

Creamy Chicken Gnocchi Soup

Ingredients

• 1 pound boneless skinless chicken breasts, cut into 1/2-inch pieces

• 1/3 cup butter, divided

• 1 small onion, chopped

• 1 medium carrot, shredded

• 1 celery rib, chopped

• 2 garlic cloves, minced

• 1/3 cup all-purpose flour

• 3-1/2 cups 2% milk

• 1-1/2 cups heavy whipping cream

• 1 tablespoon reduced-sodium chicken bouillon granules

• 1/4 teaspoon coarsely ground pepper

• 1 package (16 ounces) potato gnocchi

• 1/2 cup chopped fresh spinach

Buy IngredientsPowered by Chicory

Directions

• In a Dutch oven, brown chicken in 2 tablespoons butter. Remove and keep warm. In the same pan, saute the onion, carrot, celery and garlic in remaining butter until tender.

• Whisk in flour until blended; gradually stir in the milk, cream, bouillon and pepper. Bring to a boil. Reduce heat; cook and stir until thickened, about 2 minutes.

• Add the gnocchi and spinach; cook until spinach is wilted, 3-4 minutes. Add the chicken. Cover and simmer until heated through (do not boil), about 10 minutes.

Editor's Note Look for potato gnocchi in the pasta or frozen foods section.

Nutrition Facts 1 cup: 482 calories, 28g fat (17g saturated fat), 125mg cholesterol, 527mg sodium, 36g carbohydrate (10g sugars, 2g fiber), 21g protein.

Speedy Chicken Marsala

Ingredients

• 8 ounces uncooked whole wheat or multigrain angel hair pasta

• 4 boneless skinless chicken breast halves (5 ounces each)

• 1/4 cup all-purpose flour

• 1 teaspoon lemon-pepper seasoning

• 1/2 teaspoon salt

• 2 tablespoons olive oil, divided

• 4 cups sliced fresh mushrooms

• 1 garlic clove, minced

• 1 cup dry Marsala wine

Buy IngredientsPowered by Chicory

Directions

• Cook pasta according to package directions. Pound chicken with a meat mallet to 1/4-in. thickness. In a large resealable plastic bag, mix the flour, lemon pepper and salt. Add chicken, one piece at a time; close bag and shake to coat.

• In a large skillet, heat 1 tablespoon oil over medium heat. Add chicken; cook for 4-5 minutes on each side or until no longer pink. Remove from pan.

• In the same skillet, heat remaining oil over medium-high heat. Add mushrooms; cook and stir until tender. Add garlic; cook 1 minute longer. Add wine; bring to a boil. Cook for 5-6 minutes or until liquid is reduced by half, stirring to loosen browned bits from pan. Return chicken to pan, turning to coat with sauce; heat through.

• Drain pasta; serve with chicken mixture.

Nutrition Facts 1 serving: 493 calories, 11g fat (2g saturated fat), 78mg cholesterol, 279mg sodium, 50g carbohydrate (4g sugars, 7g fiber), 40g protein.

Raspberry Lemonade Concentrate

Ingredients

• 4 pounds fresh raspberries (about 14 cups)

• 6 cups sugar

• 4 cups lemon juice

• Chilled tonic water or ginger ale

• Ice cubes

Buy IngredientsPowered by Chicory

Directions

• Place raspberries in a food processor; cover and process until blended. Strain raspberries, reserving juice. Discard seeds. Place juice in a Dutch oven; stir in sugar and lemon juice. Heat over medium-high heat to 190°. Do not boil.

• Remove from heat; skim off foam. Carefully ladle hot mixture into five hot 1-pint jars, leaving 1/4-in. headspace. Wipe rims; screw on bands until fingertip tight.

• Place jars into canner simmering water, ensuring that they are completely covered with water. Bring to a boil; process for 10 minutes. Remove jars and cool.

• To use concentrate: Mix 1 pint concentrate with 1 pint tonic water. Serve over ice.

Editor's Note The processing time listed is for altitudes of 1,000 feet or less. Add 1 minute to the processing time for each 1,000 feet of additional altitude.

Nutrition Facts 1 cup: 319 calories, 0 fat (0 saturated fat), 0 cholesterol, 20mg sodium, 83g carbohydrate (78g sugars, 1g fiber), 1g protein.

Ingredients

Make-Ahead Tiramisu

Ingredients

• 1/2 cup strong brewed coffee

• 2 tablespoons coffee liqueur

• 16 ounces cream cheese, softened

• 2/3 cup sugar

• 2 cups sour cream

• 1/4 cup 2% milk

• 1/2 teaspoon vanilla extract

• 2 packages (3 ounces each) ladyfingers, split

• 1 tablespoon baking cocoa

Buy IngredientsPowered by Chicory

Directions

• In a small bowl, combine coffee and liqueur; set aside.

• In a large bowl, beat cream cheese and sugar until smooth. Beat in sour cream, milk and vanilla until blended.

• Layer 1 package of ladyfingers in an ungreased 11x7-in. dish; brush with half of coffee mixture. Top with half of cream cheese mixture. Repeat layers (dish will be full).

• Cover and refrigerate 8 hours or overnight. Just before serving, sprinkle with cocoa.

Nutrition Facts 1 piece: 321 calories, 21g fat (14g saturated fat), 100mg cholesterol, 149mg sodium, 24g carbohydrate (14g sugars, 0 fiber), 6g protein.

Asparagus with Mushrooms

Ingredients

• 1 pound fresh asparagus, trimmed and cut into 2-inch pieces

• 2 teaspoons ground ginger

• 2 tablespoons canola oil

• 3 cups sliced fresh mushrooms

• 1 teaspoon salt

• 1/8 teaspoon sugar

• 1/8 teaspoon pepper

Buy IngredientsPowered by Chicory

Directions

• In a large skillet, saute asparagus and ginger in oil for 2-3 minutes or until asparagus is crisp-tender. Add the mushrooms, salt, sugar and pepper. Cook and stir 2-3 minutes longer or until mushrooms are tender.

Nutrition Facts 3/4 cup: 92 calories, 7g fat (1g saturated fat), 0 cholesterol, 599mg sodium, 5g carbohydrate (2g sugars, 2g fiber), 3g protein. Diabetic Exchanges: 1 vegetable, 1 fat.

Chilled Berry Soup

Ingredients

• 1 quart fresh strawberries, hulled

• 1/3 cup ginger ale

• 1/4 cup milk

• 1/3 cup sugar

• 1 tablespoon lemon juice

• 1 teaspoon vanilla extract

• 1 cup sour cream

Buy IngredientsPowered by Chicory

Directions

• Place strawberries in a food processor; cover and process until pureed. Add the ginger ale, milk, sugar, lemon juice and vanilla; cover and process until blended.

• Pour into a large bowl; whisk in sour cream until smooth. Cover and refrigerate until thoroughly chilled, about 2 hours.

Nutrition Facts 1 cup: 189 calories, 5g fat (4g saturated fat), 19mg cholesterol, 55mg sodium, 32g carbohydrate (0 sugars, 3g fiber), 5g protein. Diabetic Exchanges: 1-1/2 fruit, 1 fat-free milk.

Champagne Fruit Punch

Ingredients

• 2 cups fresh or frozen raspberries

• 1 can (12 ounces) frozen orange juice concentrate, thawed

• 1 can (12 ounces) frozen cherry pomegranate juice concentrate, thawed

• 1 can (6 ounces) unsweetened pineapple juice, chilled

• 1 medium lemon, thinly sliced

• 1 bottle (1 liter) club soda, chilled

• 1 bottle (750 milliliters) champagne or sparkling white grape juice, chilled

Buy IngredientsPowered by Chicory

Directions

• In a punch bowl, combine the first five ingredients. Slowly stir in club soda and champagne. Serve immediately.

Nutrition Facts 3/4 cup: 118 calories, 0 fat (0 saturated fat), 0 cholesterol, 16mg sodium, 22g carbohydrate (19g sugars, 1g fiber), 1g protein.

Ingredients

• 2 cups fresh or frozen raspberries

• 1 can (12 ounces) frozen orange juice concentrate, thawed

• 1 can (12 ounces) frozen cherry pomegranate juice concentrate, thawed

• 1 can (6 ounces) unsweetened pineapple juice, chilled

• 1 medium lemon, thinly sliced

• 1 bottle (1 liter) club soda, chilled

• 1 bottle (750 milliliters) champagne or sparkling white grape juice, chilled

Buy IngredientsPowered by Chicory

Directions

• In a punch bowl, combine the first five ingredients. Slowly stir in club soda and champagne. Serve immediately.

Nutrition Facts 3/4 cup: 118 calories, 0 fat (0 saturated fat), 0 cholesterol, 16mg sodium, 22g carbohydrate (19g sugars, 1g fiber), 1g protein.

Peachy Strawberry Smoothie

Ingredients

• 2 cups peach or apricot nectar

• 2 cups plain yogurt

• 1 medium peach, peeled and sliced

• 6 frozen whole strawberries

• 2 teaspoons sugar

• 1/8 teaspoon ground cinnamon

Buy IngredientsPowered by Chicory

Directions

• In a blender, combine all ingredients; cover and process for 30-45 seconds or until blended. Pour into chilled glasses; serve immediately.

Nutrition Facts 1-1/4 cups: 166 calories, 4g fat (3g saturated fat), 16mg cholesterol, 65mg sodium, 29g carbohydrate (27g sugars, 2g fiber), 5g protein.