Today's Dish

Serving up some low-carb favorites with Chicken, Pizza, and Wings to make your soul feel full. Enjoy the variety of food today that all blends together. I need to find some fruit dishes to put with this and the meal is done. Wishing you all a Happy Friday and good weekend ahead!

Mushroom and Spinach Saute

Ingredients

• 2 teaspoons olive oil

• 2 cups sliced fresh mushrooms

• 2 garlic cloves, minced

• 1 package (5 to 6 ounces) fresh baby spinach

• 1/8 teaspoon salt

Directions

• In a large skillet, heat oil over medium-high heat. Add mushrooms; saute until tender, about 2 minutes. Add garlic; cook 1 minute longer. Add spinach in batches; cook and stir until wilted, about 1 minute. Season with salt and pepper. Serve immediately.

Nutrition Facts 3/4 cup: 76 calories, 5g fat (1g saturated fat), 0mg cholesterol, 208mg sodium, 6g carbohydrate (2g sugars, 2g fiber), 4g protein. Diabetic Exchanges: 1 vegetable, 1 fat.

Baked Chicken and Mushrooms

Ingredients

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

• 1/4 teaspoon paprika

• 1/2 pound fresh mushrooms, sliced

• 1 tablespoon butter

• 1/2 cup sherry or chicken broth

• 3 green onions, chopped

• 1 garlic clove, minced

• 1/2 teaspoon salt

• 3/4 cup shredded part-skim mozzarella cheese

Directions

• Arrange chicken in a 13x9-in. baking dish coated with cooking spray. Sprinkle with paprika. Bake, uncovered, at 350° for 15 minutes.

• Meanwhile, in a large nonstick skillet, saute mushrooms in butter for 5 minutes. Add the sherry or broth, green onions, garlic, salt and pepper. Bring to a boil. Pour over chicken.

• Bake until a thermometer reads 165°, 10-15 minutes longer. Top with cheese. Bake for 3-5 minutes or until cheese is melted.

Nutrition Facts 1 serving: 215 calories, 8g fat (4g saturated fat), 77mg cholesterol, 604mg sodium, 6g carbohydrate (2g sugars, 1g fiber), 28g protein. Diabetic Exchanges: 4 lean meat, 1/2 starch, 1/2 fat.

Bacon-Stuffed Mushrooms

Ingredients 1 package (8 ounces) cream cheese, softened

• 1/4 teaspoon garlic powder

• 8 bacon strips, cooked and crumbled

• 1 tablespoon chopped green onion

• 1 pound whole fresh mushrooms, stems removed

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• Preheat broiler. Mix cream cheese and garlic powder. Stir in bacon and green onion.

• Place mushrooms in an ungreased 15x10x1-in. pan, stem side up. Fill with cream cheese mixture. Broil 4-6 in. from heat until heated through, 4-6 minutes.

Nutrition Facts 1 stuffed mushroom: 51 calories, 4g fat (2g saturated fat), 12mg cholesterol, 79mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 2g protein.

Warm Broccoli Cheese Dip

Ingredients

• 2 jars (8 ounces each) process cheese sauce

• 1 can (10-3/4 ounces) condensed cream of chicken soup, undiluted

• 3 cups frozen chopped broccoli, thawed and drained

• 1/2 pound fresh mushrooms, chopped

• 2 tablespoons chopped seeded jalapeno pepper

• Assorted fresh vegetables

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Directions

• In a 1-1/2-qt. slow cooker, combine cheese sauce and soup. Cover and cook on low for 30 minutes or until cheese is melted, stirring occasionally. Stir in the broccoli, mushrooms and jalapeno. Cover and cook on low until vegetables are tender, 2-3 hours. Serve with assorted fresh vegetables.

Nutrition Facts 1/4 cup: 47 calories, 3g fat (2g saturated fat), 7mg cholesterol, 277mg sodium, 3g carbohydrate (1g sugars, 1g fiber), 2g protein.

Spinach Dip-Stuffed Mushrooms

Ingredients

• 16 large fresh mushrooms (about 1-1/2 pounds)

• 1 tablespoon olive oil

• 2 cups fresh baby spinach, coarsely chopped

• 2 garlic cloves, minced

• 1/2 cup reduced-fat sour cream

• 3 ounces reduced-fat cream cheese

• 1/3 cup shredded part-skim mozzarella cheese

• 3 tablespoons grated Parmesan cheese

• 1/4 teaspoon salt

• 1/4 teaspoon cayenne pepper

• 1/4 teaspoon pepper

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Directions

• Preheat oven to 400°. Remove stems from mushrooms and set caps aside; discard stems or save for another use. In a small skillet, heat olive oil over medium heat. Add spinach; saute until wilted. Add garlic; cook 1 minute longer.

• Combine spinach mixture with remaining ingredients. Stuff into mushroom caps. Place in a 15x10x1-in. baking pan coated with cooking spray. Bake, uncovered, until mushrooms are tender, 12-15 minutes. Serve warm.

Nutrition Facts 1 stuffed mushroom: 44 calories, 3g fat (2g saturated fat), 9mg cholesterol, 100mg sodium, 1g carbohydrate (1g sugars, 0 fiber), 2g protein.

Parmesan-Pretzel Crisps

Ingredients

• 1-1/2 cups shredded Parmesan cheese

• 1/4 cup finely crushed pretzels

• 1/8 teaspoon crushed red pepper flakes

• Pizza sauce and sliced fresh basil, optional

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Directions

• Preheat oven to 350°. Toss together cheese, pretzels and red pepper flakes. Place 2 teaspoons mixture in each greased nonstick mini muffin cup.

• Bake until golden brown, 10-15 minutes. If desired, serve with pizza sauce and basil.

Nutrition Facts 1 crisp: 16 calories, 1g fat (1g saturated fat), 2mg cholesterol, 66mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 1g protein.

Swiss Potato Puffs

Ingredients

• 1-1/3 cups water

• 1/4 cup butter, cubed

• 1/2 teaspoon salt

• 3/4 cup all-purpose flour

• 1/4 cup mashed potato flakes

• 3 large eggs

• 1 cup shredded Gruyere or Swiss cheese

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• In a large saucepan, bring the water, butter and salt to a boil. Remove from the heat.

• Combine the flour and potato flakes; slowly stir into pan. Cook and stir over medium heat until a smooth ball forms. Remove from the heat. Add eggs, 1 at a time, beating well after each addition. Continue beating until mixture is smooth and shiny. Stir in cheese.

• Drop by tablespoonfuls 2 in. apart onto greased baking sheets. Bake at 375° for 18-22 minutes or until golden brown.

Nutrition Facts 1 potato puff: 37 calories, 2g fat (1g saturated fat), 22mg cholesterol, 53mg sodium, 2g carbohydrate (0 sugars, 0 fiber), 2g protein.

Mediterranean Meatzza

Ingredients

• 1-1/2 pounds ground turkey

• 1 large egg, lightly beaten

• 1 tablespoon Greek seasoning

• 1/2 cup pizza sauce

• 1 cup shredded mozzarella cheese

• 1/2 cup drained water-packed artichoke hearts, chopped

• 1/3 cup cherry tomatoes, halved

• 1/4 cup Greek olives

• 2 tablespoons crumbled feta cheese

• 2 tablespoons minced fresh basil

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Directions

• Preheat oven to 425°. In a large bowl, combine turkey, egg and Greek seasoning; mix lightly but thoroughly. Press onto the bottom and 1-1/2-in. up sides of a greased 10-in. cast-iron or other ovenproof skillet. Cook, without stirring, over medium heat until bottom is no longer pink. Carefully drain drippings from pan, leaving meat in pan.

• Bake until edges are no longer pink, 8-10 minutes. Spread with pizza sauce; top with mozzarella, artichokes, tomatoes, olives and feta. Bake until cheese is melted, 3-5 minutes longer. Cool 5 minutes before topping with basil.

Nutrition Facts 1 piece: 272 calories, 15g fat (5g saturated fat), 122mg cholesterol, 904mg sodium, 4g carbohydrate (1g sugars, 1g fiber), 29g protein.

Steamed Kale

Ingredients

• 1 bunch kale

• 1 tablespoon olive oil

• 3 garlic cloves, minced

• 2/3 cup water

• 1/4 teaspoon salt

• 1/8 teaspoon crushed red pepper flakes

• 1 tablespoon balsamic vinegar

Directions

• Trim kale, discarding the thick ribs and stems. Chop leaves. In a Dutch oven, saute kale leaves in oil until wilted. Add garlic; cook 1 minute longer.

• Stir in the water, salt and pepper flakes. Bring to a boil. Reduce heat; cover and simmer for 20-25 minutes or until kale is tender. Remove from the heat; stir in vinegar.

Nutrition Facts 3/4 cup: 61 calories, 4g fat (1g saturated fat), 0 cholesterol, 171mg sodium, 6g carbohydrate (1g sugars, 1g fiber), 2g protein. Diabetic Exchanges: 1 vegetable, 1/2 fat.

Marinated Mozzarella

Ingredients

• 1/3 cup olive oil

• 1 tablespoon chopped oil-packed sun-dried tomatoes

• 1 tablespoon minced fresh parsley

• 1 teaspoon crushed red pepper flakes

• 1 teaspoon dried basil

• 1 teaspoon minced chives

• 1/4 teaspoon garlic powder

• 1 pound cubed part-skim mozzarella cheese

Directions In a large bowl, combine first 7 ingredients; add cheese cubes. Stir to coat. Cover; refrigerate at least 30 minutes.

Nutrition Facts 1/4 cup: 203 calories, 16g fat (7g saturated fat), 24mg cholesterol, 242mg sodium, 2g carbohydrate (trace sugars, trace fiber), 12g protein.

Party Chicken Wings

Ingredients

• 12 whole chicken wings (about 2 pounds)

• 3/4 cup soy sauce

• 1/4 cup water

• 1/2 cup packed brown sugar

• 1 tablespoon Vanilla Greek Honey Yogurt

• 1 teaspoon garlic powder

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• Cut chicken wings into three sections; discard wing tips. In a bowl, combine the remaining ingredients. Set aside 1/4 cup for basting; cover and refrigerate. Place the wings in a large resealable plastic bag or shallow glass bowl. Pour the remaining marinade over wings; turn to coat. Seal or cover and refrigerate overnight. Drain and discard marinade. Place the wings in a shallow baking pan. Bake, uncovered, at 375° for 1 hour, brushing several times with reserved soy sauce mixture during the last 30 minutes of baking. Refrigerate any leftovers.

Editor's Note Uncooked chicken wing sections (wingettes) may be substituted for whole chicken wings. Nutrition Facts 1 piece: 58 calories, 3g fat (1g saturated fat), 12mg cholesterol, 348mg sodium, 3g carbohydrate (3g sugars, 0 fiber), 5g protein.

Honey Pineapple Chicken

Ingredients

• 3 pounds boneless skinless chicken breast halves

• 2 tablespoons canola oil

• 1 can (8 ounces) unsweetened crushed pineapple, undrained

• 1 cup packed brown sugar

• 1/2 cup honey

• 1/3 cup lemon juice

• 1/4 cup butter, melted

• 2 tablespoons prepared mustard

• 2 teaspoons reduced-sodium soy sauce

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• In a large skillet, brown chicken in oil in batches on both sides; transfer to a 5-qt. slow cooker. In a small bowl, combine the remaining ingredients; pour over chicken.

• Cover and cook on low for 3-4 hours or until meat is tender. Strain cooking liquid, reserving pineapple. Serve pineapple with the chicken. Freeze option: Cool chicken mixture. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Heat through slowly in a covered skillet until a thermometer inserted in chicken reads 165°, stirring occasionally and adding a little water if necessary.

Slow-Cooker Roast Chicken

Ingredients

• 2 medium carrots, cut into 1-inch pieces

• 1 medium onion, cut into 1-inch pieces

• 2 garlic cloves, minced

• 2 teaspoons olive oil

• 1 teaspoon dried parsley flakes

• 1 teaspoon pepper

• 3/4 teaspoon salt

• 1/2 teaspoon dried oregano

• 1/2 teaspoon rubbed sage

• 1/2 teaspoon chili powder

• 1 broiler/fryer chicken (4 to 5 lbs.)

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• Place carrots and onion in a 6-qt. slow cooker. In a small bowl, mix garlic and oil. In another bowl, mix dry seasonings.

• Tuck wings under chicken; tie drumsticks together. With fingers, carefully loosen skin from chicken breast; rub garlic mixture under the skin. Secure skin to underside of breast with toothpicks.

• Place chicken in slow cooker over carrots and onions, breast side up; sprinkle with seasoning mixture. Cook, covered, on low until a thermometer inserted in thigh reads at least 170°, 4-5 hours.

• Remove chicken from slow cooker; tent with foil. Discard vegetables. Let chicken stand 15 minutes before carving.

• Freeze option: Cool chicken pieces and any juices. Freeze in freezer containers. To use, partially thaw in refrigerator overnight. Heat through slowly in a covered skillet until a thermometer inserted in chicken reads 165°, stirring occasionally and adding a little broth or water if necessary.

Slow Cooker Whole Chicken Tips Can you cook a whole chicken in a slow cooker? Yes! This method allows larger pieces of meat to cook fully without drying out smaller pieces that cook faster. We recommend at least a 6-quart slow cooker to fit the bird. It's an easy slow-cooker dinner idea to have on hand.How long will it take to cook a whole chicken in the slow cooker? Plan on between 4 and 5 hours, depending on the size of your chicken.What is rubbed sage? This seasoning is simply dried sage that's rubbed until reaching a powdery consistency. You can also use 1-2 fresh sage leaves in this recipe, discarding leaves before serving. Nutrition Facts 5 ounces cooked chicken: 408 calories, 24g fat (6g saturated fat), 139mg cholesterol, 422mg sodium, 1g carbohydrate (0 sugars, 0 fiber), 44g protein.

Marinated Mushrooms & Artichokes

Ingredients

• 2 pounds medium fresh mushrooms, halved

• 2 cans (14 ounces each) water-packed quartered artichoke hearts, drained

• 1-1/2 cups water

• 1 cup cider vinegar

• 1/2 cup olive oil

• 1 bay leaf

• 1-1/2 teaspoons salt

• 1-1/2 teaspoons minced fresh tarragon or 1/2 teaspoon dried tarragon

• 1-1/2 teaspoons minced fresh thyme or 1/2 teaspoon dried thyme

• 1 garlic clove, minced

• 1/2 teaspoon pepper

• 1 tablespoon minced fresh parsley

• Additional parsley

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• In a nonreactive bowl, combine first 12 ingredients. Refrigerate, covered, to allow flavors to blend, 3-4 hours. Serve with additional parsley.

Nutrition Facts 1/2 cup: 43 calories, 1g fat (0 saturated fat), 0 cholesterol, 162mg sodium, 5g carbohydrate (0 sugars, 0 fiber), 3g protein. Diabetic Exchanges: 1 vegetable.

Marinated Olives

Ingredients

• 2 cups large pimiento-stuffed olives, drained

• 1 cup pitted kalamata olives, drained

• 1 cup pitted medium ripe olives, drained

• 1/4 cup olive oil

• 2 tablespoons lemon juice

• 1 tablespoon minced fresh thyme or 1 teaspoon dried thyme

• 2 teaspoons minced fresh rosemary or 1/2 teaspoon dried rosemary, crushed

• 2 teaspoons grated lemon zest

• 4 garlic cloves, slivered

• Pepper to taste

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Directions

• Place olives in a bowl. Combine the remaining ingredients; pour over olives and stir. Cover and refrigerate for 1-2 days before serving, stirring several times each day.

• Olives may be refrigerated for 2 weeks. Serve with a slotted spoon.

Nutrition Facts 1/4 cup: 98 calories, 10g fat (1g saturated fat), 0 cholesterol, 572mg sodium, 3g carbohydrate (0 sugars, 0 fiber), 0 protein.

Chicken Parmesan Stuffed Shells

Ingredients

• 1 package (12 ounces) uncooked jumbo pasta shells

• 2 tablespoons olive oil

• FILLING:

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

• 1-1/2 teaspoons Italian seasoning

• 1 teaspoon salt, divided

• 1/2 teaspoon pepper, divided

• 1 tablespoon olive oil

• 2 tablespoons butter

• 1/3 cup seasoned bread crumbs

• 3 cups part-skim ricotta cheese

• 1 cup shredded part-skim mozzarella cheese

• 1/2 cup grated Parmesan cheese

• 1/2 cup 2% milk

• 1/4 cup chopped fresh Italian parsley

• ASSEMBLY:

• 4 cups meatless pasta sauce

• 1/4 cup grated Parmesan cheese

• 8 ounces fresh mozzarella cheese, thinly sliced and halved

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• Preheat oven to 375°. Cook shells according to package directions for al dente; drain. Toss with oil; spread in an even layer on a baking sheet.

• For filling, toss chicken with Italian seasoning, 1/2 teaspoon salt and 1/4 teaspoon pepper. In a large skillet, heat oil over medium-high heat; saute chicken just until lightly browned, about 2 minutes. Reduce heat to medium; stir in butter until melted. Stir in bread crumbs; cook until crumbs are slightly toasted, 2-3 minutes, stirring occasionally. Cool slightly.

• In a large bowl, mix cheeses, milk, parsley and the remaining salt and pepper. Fold in chicken.

• Spread 2 cups pasta sauce into a greased 13x9-in. baking dish. Fill each shell with 2-1/2 tablespoons cheese mixture; place over sauce. Top with remaining sauce and cheeses (dish will be full).

• Cover with greased foil; bake 30 minutes. Uncover; bake until heated through, 10-15 minutes.

Test Kitchen tipsAvoid overcooking the pasta. Shells are easier to stuff when al dente. To fill shells easily, spoon the filling into a plastic storage bag. Cut a 1-inch hole in the corner and pipe the filling into the shells. Coating the foil with cooking spray keeps it from sticking to the cheese on top. Nutrition Facts 1 serving: 431 calories, 19g fat (10g saturated fat), 71mg cholesterol, 752mg sodium, 36g carbohydrate (8g sugars, 2g fiber), 28g protein.

Fruit Cocktail Delight

Ingredients

• 1 can (15 ounces) fruit cocktail, undrained

• 1 package (3.4 ounces) instant vanilla pudding mix

• 1/2 cup miniature marshmallows

• Chopped nuts, optional

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• In a large bowl, combine fruit cocktail and dry pudding mix; stir for 2 minutes. Let stand for 2 minutes or until soft-set. Chill until serving. Fold in marshmallows just before serving. Garnish with nuts if desired. Refrigerate leftovers.

Nutrition Facts 1/2 cup: 95 calories, 0 fat (0 saturated fat), 0 cholesterol, 667mg sodium, 24g carbohydrate (0 sugars, 0 fiber), 0 protein. Diabetic Exchanges: 1-1/2 fruit.

Makeover Fruit Pizza

Ingredients

• 1 cup all-purpose flour

• 1/4 cup confectioners' sugar

• 1/2 cup cold butter, cubed

• GLAZE:

• 5 teaspoons cornstarch

• 1-1/4 cups unsweetened pineapple juice

• 1 teaspoon lemon juice

• TOPPINGS:

• 1 package (8 ounces) reduced-fat cream cheese

• 1/3 cup sugar

• 1 teaspoon vanilla extract

• 2 cups halved fresh strawberries

• 1 cup fresh blueberries

• 1 can (11 ounces) mandarin oranges, drained

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• Preheat oven to 350°. In a large bowl, mix flour and confectioners' sugar; cut in butter until crumbly. Press onto an ungreased 12-in. pizza pan. Bake until very lightly browned, 10-12 minutes. Cool completely on a wire rack.

• In a small saucepan, mix glaze ingredients until smooth; bring to a boil. Cook and stir until thickened, about 2 minutes. Cool slightly.

• In a bowl, beat cream cheese, sugar and vanilla until smooth. Spread over crust. Top with berries and mandarin oranges. Drizzle with glaze. Refrigerate until cold.

Nutrition Facts 1 slice: 170 calories, 9g fat (6g saturated fat), 25mg cholesterol, 120mg sodium, 20g carbohydrate (13g sugars, 1g fiber), 3g protein. Diabetic Exchanges: 1-1/2 fat, 1 starch, 1/2 fruit. Recommended Video