Lemon Chicken Primavera Taste of Home 1 cup uncooked spiral pasta 1 pound boneless skinless chicken breasts, cut into 2-inch strips 1/2 cup chopped sweet red pepper 2 garlic cloves, minced I small onion, diced 4 oz mushrooms, sliced 2 tablespoons canola oil 2 tablespoons all-purpose flour 1-1/2 cups 2% milk 1 cup frozen peas 1 teaspoon salt 1 teaspoon grated lemon peel 1/2 teaspoon dill weed 1/4 teaspoon pepper 1/4 cup grated Parmesan cheese 2 tablespoons minced fresh parsley Cook pasta according to package directions. Meanwhile, in a large skillet, saute the chicken, red pepper, onions, mushrooms and garlic in oil until chicken juices run clear. Combine flour and milk until smooth; gradually stir into chicken mixture. Bring to a boil. Cook and stir for 2 minutes or until thickened. Drain pasta. Add the pasta, peas, salt, lemon peel, dill and pepper to pan. Cook and stir until heated through. Sprinkle with cheese and parsley.

Garlicky Shrimp with Asparagus and Lemon (Fine Cooking) 1 lb. shrimp (21 to 25 per lb.), peeled, deveined, rinsed, and patted dry 3/4 tsp. kosher salt; more as needed Freshly ground black pepper 1 lemon 6 Tbs. extra-virgin olive oil 4 medium cloves garlic, thinly sliced 3/4 lb. asparagus, bottoms snapped off, halved lengthwise if thick, and cut into 2-inch lengths (2 cups) 1/8 to 1/4 tsp. crushed red pepper flakes 2/3 cup low-salt chicken broth 1/2 tsp. cornstarch Sprinkle the shrimp with a scant 1/4 tsp. salt and a few generous grinds of black pepper. Using a peeler, gently shave the zest in strips from the lemon, taking care not to get any of the bitter white pith. Squeeze the lemon to get 1 Tbs. juice. Put a 12-inch skillet (not nonstick) over medium-high heat for 1-1/2 minutes. Add 2 Tbs. of the oil and once it's shimmering hot, add the shrimp in a single layer. Cook undisturbed until the shrimp browns nicely, about 2 minutes. Flip the shrimp and brown the second side, about 1-1/2 minutes. Transfer to a large plate. The shrimp should be a little undercooked. Reduce the heat to medium, add the remaining 4 Tbs. oil and the garlic and cook, tossing, until the garlic starts to sizzle steadily, about 30 seconds. Add the asparagus, lemon zest, and red pepper flakes, sprinkle with 1/2 tsp. salt and cook, tossing often, until the garlic is golden brown and the asparagus looks blistery in places, 2 to 3 minutes. Add the chicken broth, cover, with the lid ajar, and cook until the asparagus is just tender, 1 to 2 minutes. In a small dish, whisk together the cornstarch with 1 Tbs. water, stir into the asparagus mixture, and bring to a boil. Stir in the shrimp, reduce the heat to low, and cook, tossing, until the shrimp is opaque throughout (cut one in half to check), 1 to 2 minutes. Stir in the 1 Tbs. lemon juice and then add salt, pepper, and additional lemon juice to taste. Serve immediately.

From Diabetes Self-Management Overnight nacho bake Preparation time: 30 minutes Baking time: 1 hour Chilling time: 6 hours 1 pound ground round 3/4 cup diced onion 1 can (4.5 ounces) diced green chilies 1 cup frozen corn 1 envelope (1.25 ounces) reduced-sodium taco seasoning mix 1 jar (8 ounces) taco sauce Cooking spray 1 can (16 ounces) fat-free refried beans 2 cups (about 3 ounces total) coarsely broken baked tortilla chips 2 ounces finely shredded, reduced-fat mild Cheddar cheese 2 ounces finely shredded pepper jack cheese Shredded lettuce, diced tomatoes, fat-free sour cream (optional) Brown and drain ground round. Add onion, chilies, corn, taco seasoning mix, and taco sauce; stir to combine. Cook over medium heat until onion is tender (about 5 minutes); stir frequently. Remove from heat and set aside to cool slightly. Coat a 2-quart baking dish with cooking spray. Spread refried beans in bottom of baking dish. Spoon half of beef mixture evenly over beans. Top with 1 cup broken chips. Sprinkle with half of each cheese. Top evenly with remaining beef mixture then sprinkle with remaining cheeses. Cover tightly with plastic wrap and refrigerate at least 6 hours, or overnight. To bake, preheat oven to 350�F. Remove plastic wrap. Spray a piece of foil with cooking spray and place over baking dish, sprayed side down. Bake for 1 hour, or until cheese is melted and casserole is heated through. Remove from oven and sprinkle evenly with remaining 1 cup broken chips. Portion into 8 equal servings and, if desired, top each serving with shredded lettuce, diced tomato, and fat-free sour cream. Yield: 8 servings Serving size: 1/8 of casserole Nutrition Facts Per Serving: Calories: 398 Carbohydrate: 42 g Protein: 26 g Fat: 14 g Saturated fat: 5 g Sodium: 1,061 mg* Fiber: 3 g Exchanges per serving: 3 starch, 2 lean meat, 1 fat Carbohydrate choices: 3

Classic Slow-Cooker Pot Roast (Family Circle) 1 large onion, diced 1 cup baby carrots, sliced 1/4 inch thick 1 rib celery, sliced 1/4 inch thick 2 cloves garlic, chopped 1 boneless chuck roast (about 3 pounds), tied 1 teaspoon olive oil plus 2 tablespoons 1 teaspoon salt 1/4 teaspoon black pepper 2 cups sliced white button mushrooms OR: 1 package (8 ounces) sliced white button mushrooms 4 sprigs fresh thyme 1 bay leaf 1 cup beef broth 1/2 cup dry red wine 2 tablespoons tomato paste 2 tablespoons olive oil 3 tablespoons all-purpose flour 1 pound egg noodles In 5- to 5 1/2-quart slow cooker, layer onion, carrots, celery and garlic. Rub the roast all over with the 1 teaspoon olive oil; season the roast with the salt and pepper. Scatter the mushrooms over the vegetables in the slow cooker, and place the chuck roast on top. Tuck thyme sprigs and bay leaf into mixture. In medium-size bowl, whisk together beef broth, wine and tomato paste; pour over meat. Cover slow cooker; cook on high heat for 6 hours. Remove chuck roast from slow cooker; keep warm. Pour the liquid with the vegetable mixture from the slow cooker into a medium-size saucepan; remove and discard the bay leaf and thyme sprigs. Bring to a boil. In a small cup, stir together the 2 tablespoons olive oil and flour until well blended and smooth. Stir the flour mixture into the liquid in the saucepan. Boil, stirring, until liquid is slightly thickened, about 1 minute. Meanwhile, cook noodles in large pot of lightly salted boiling water following package directions. Drain the noodles well. Slice pot roast. Serve with gravy and cooked noodles. Nutrition Facts Servings Per Recipe 10 servings Amount Per Serving Calories 545 Total Fat (g) 30 Saturated Fat (g) 10 Cholesterol (mg) 130 Sodium (mg) 433 Carbohydrate (g) 34 Fiber (g) 2 Protein (g) 33