Greek Chicken Pitas

Ingredients:

• Cooking spray
• 1 pound chicken breast tenders
• 1tsp Greek seasoning
• 1/2 cup hummus
• 4 (8inch) pita bread rounds
• 1 cup torn romain lettuce 
• 2 plum tomatoes, sliced
• 1 small cucumber, cut into strips
• 1/4 cup (2oz) crumbled basil- and tomato flavored feta cheese

Directions:

1. Coat large nonstick skillet with cooking spray; place over medium-high heat until hot. Sprinkle chicken with Greek seasoning; add to skillet. Cook chicken 6-8 min or until lightly browned, stirring occasionally. 
2. While chicken cooks, spread hummus evenly over pita rounds. Arrange chicken, lettuce, and remaining ingredients evenly on one half of each pita round. Fold pitas over filling; secure with wooden picks. 

{Feeds 4 people at 314 calories per serving}

Peach-Glazed Chicken

Ingredients:

• Cooking spray
• 1 tsp vegetable oil
• 1 pound chicken breast tenders
• 1/2 cup peach preserves
• 2 Tbsp balsamic vinegar
• 1 green onion, chopped
• 1/4 tsp pepper

Directions:

1. Coat a large nonstick skillet with cooking spray; add oil, and place over medium-high heat until hot. 
2. Add chicken, and sauté 5 min on each side or until done. Remove chicken; set aside, and keep warm.
3. Reduce heat to low; add preserves and remaining 3 ingredients. 
4. Cook, stirring constantly, until preserves melt and onion is tender. 
5. Spoon preserves mixture over chicken.

{Feeds 4 people at 238 calories per serving}

*Try serving with rice and Sweet & Sour Spinach Salad {fresh spinach, croutons, bacon bits, sweet & sour dressing}. 

Tuna Pasta Primavera

Ingredients:

• 8 (oz) bow tie pasta, uncooked
• 1 pound fresh asparagus
• 1 cup frozen English peas
• 1/4 cup sliced green onions
• 1/2 tsp salt
• 2 tsp olive oil
• 1 cup seeded, chopped tomato
• 1/4 cup lemon juice
• 2 (6oz) cans low-sodium white tuna packed in water, drained and coarsely flaked
• 1/2 tsp freshly ground pepper

Directions:

1. Cook pasta according to package directions, omitting salt and fat; drain, reserving 3 Tbsp of pasta water.
2. While pasta cooks, snap off tough ends of asparagus. Remove scales from stalks, if desired. Cut asparagus into 1-inch pieces.
3. Combine asparagus and peas in a steamer basket over boiling water. Cover and steam 3-4 min. Drain. 
4. Combine steamed vegetables, green onions, salt, and olive oil in a large bowl. Add pasta, reserved pasta water, tomato, and lemon juice; toss well. Add tuna; toss. Sprinkle with freshly ground pepper.

{Feeds 6 people at 153 calories per serving}

*Try serving with whole wheat rolls and strawberries and cream. 

Sweet & Sour Shrimp

Ingredients:

• 1 (8oz) can pineapple chunks in juice
• 1 tsp cornstarch
• 3 Tbsp chili sauce
• 1 Tbsp soy sauce
• 1/2 tsp garlic powder
• cooking spray
• 2 tsp sesame or vegetable oil
• 1 medium size green pepper, coarsely chopped
• 1/2 medium onion, sliced
• 3/4 pound peeled and deveined medium-sized fresh shrimp

Directions:

1. Drain pineapple, reserving juice; set pineapple chunks aside. 
2. Combine resered juice, cornstarch, and next 3 ingredients; set aside. 
3. Coat a large nonstick skillet with cooking spray, and add oil. Place over medium-high heat until hot.
4. Add green pepper and onion; stir-fry 2-3 min or until crisp-tender. 
5. Add shrimp; stir-fry 2-3 min or until shrimp turn pink.
6. Stir cornstarch mixture and pineapple chunks into shrimp mixture.
7. Cook over medium heat, stirring constantly, until mixture is thickened and bubbly. Serve immediately. 

{Feeds 4 people at 177 calories per serving}

*Serve with white rice and baked wonton crisps

Turkey-Vegetable Soup

Ingredients:

• 1 lb freshly ground raw turkey
• 2 (14oz) beef broth, divided
• 1/4 cup all-purpose flour
• 1 (14oz) can Mexican-style stewed tomatoes, undrained
• 1 (16oz) package frozen vegetable soup mix with tomatoes
• 1/4 tsp salt
• 1/4 tsp pepper

Direction:

1. Coat pot with cooking spray; place over medium-high heat until hot. 
2. Add turkey; cook, stirring constantly, until it crumbles.
3. Combine 1 cup broth and flour, stirring until well blended.
4. Add flour mixture, remaining broth, tomatoes, and remaining ingredients to pot.
5. Bring to a boil; cover, reduce heat to medium, and cook 20 min.

{feeds 4 people at 295 calories per serving}

*Serve with Pretzel Breadsticks. 

Broccoli Couscous

Ingredients:

• 1 (10oz) package frozen chopped broccoli
• 1 (14oz) can chicken broth
• 1/2 tsp salt
• 1/4 tsp freshly ground pepper
• 1 cup uncooked couscous

Directions:

1. Thaw frozen chopped broccoli, and drain. 
2. Combine chicken broth, salt, and pepper in a medium saucepan; bring to a boil. 
3. Add couscous and broccoli to broth. 
4. Cover, remove from heat, and let stand 5 min or until liquid is absorbed. 
5. Fluff with fork.

{Feeds 4 people at 180 calories per serving}

Pan-Glazed Chicken with Basil

Ingredients:

• 4 (4oz) skinned, boned chicken breast halves
• 1/2 tsp salt
• 1/4 tsp freshly ground pepper
• 2 tsp olive oil
• 2 Tsp balsamic vinegar
• 1 Tsp honey
• 2 Tsp chopped fresh basil

Directions:

1. Sprinkle both sides of chicken with salt and pepper. Heat oil in a large nonstick skillet over medium-high heat.
2. Add chicken; cook 5 min or until lightly browned. Turn chicken, and cook 6 min or until chicken is done. 
3. Stir in vinegar, honey, and basil, cook 1 additional minute.

{Feeds 4 people at 161 calories per serving}

*Serve with Broccoli Couscous.

Creamy Chicken-Spinach Soup

Ingredients:

• 1 (9oz) package refrigerated cheese tortellini
• 1 (14oz) chicken broth
• 2 (10oz) cream of chicken soup
• 1 (10oz) package frozen chopped spinach, thawed
• 1 (9oz) package frozen cooked diced chicken breast {I cooked 2 frozen chicken breasts and then cut them into cubes}
• 2 Cups fat-free milk
• 1/2 tsp dried thyme
• 1/4 tsp pepper

Directions:

1. Cook tortellini in a large pot according to package directions, using 1 can broth instead of water. 
2. Add soup and remaining ingredients, stirring well.
3. Bring to a boil; cover, reduce heat to medium, and cook until thoroughly heated.

{Feeds 6 people at 300 calories a serving}

*Serve with thick slices of whole wheat bread.

Balsamic Pork Chops

Ingredients:

• 4 (4 oz) boneless center-cut pork loin chops (1/2 inch thick)
• 1 tsp lemon-herb seasoning (like Mrs. Dash)
• 1/2 cup balsamic vinegar
• 1/3 cup chicken broth

Directions:

1. Sprinkle chops evenly on both sides with seasoning. 
2. Coat a medium nonstick skillet with cooking spray and place over medium high heat until hot. 
3. Add chops, and cook 3 to 4 minutes on each side or until lightly browned. 
4. Remove chops from skillet and keep warm.
5. Wipe drippings from skillet with paper towel. 
6. combine vinegar and broth in skillet. 
7. Cook over medium-high heat until mixture is reduced to a thin sauce (5 to 6 minutes), stirring occasionally. 
8. Spoon sauce over chops.  

{Feeds 4 at 210 calories per serving}

*Try serving with roasted asparagus and couscous.