Individual Chicken Pot Pies

Hmmm....this was a delicious meal. It was easy and very tasteful. Hope you enjoy it.

Ingredients:
Olive oil cooking spray
1 lb boneless skinless chicken breast
1 large onion
2 large carrots diced
1 cup frozen peas
2 cups low sodium chicken broth
4 tsp fresh thyme
2 tbsp whole wheat flour
pepper to taste

Biscuits:
3/4 cup skim milk
2 1/4tsp apple cider vinegar
2 cups plus 2 tbsp whole wheat pastry flour
1 tbsp baking powder
1 tsp baking soda
1/8 tsp sea salt
1 tbsp olive oil

Preheat oven to 450. Heat a large skillet for one minute on med-high. Mist with spray and saute chicken till its no longer pink. Add onion and carrots and saute till slightly brown. Add peas and saute for another minute. Stir in broth and thyme and cook until broth is warm. Stir in 2 tbsp whole wheat flour and reduce heat to medium. Stir consistently until broth is thickened. Season with pepper and turn off heat but do not remove from burner.
Prepare biscuits by mixing the dry ingredients in a large mixing bowl and then in a cup mix milk and apple cider vinegar and let sit for two minutes. After two minutes mix it into the dry ingredients 1/4 of a cup at a time, mixing the dough. Add oil, and then add remaining 2 tbsp whole wheat pastry flour.
Ladle your chicken mixture into individual ramekins, with your hands form biscuits and place them on top of your chicken mixture. Place in oven for 10 minutes and bake it.Then my favorite part....EAT UP!

Salmon Corn Chowder

Josh and I LOVED this meal. It was easy, and great to eat as left overs.

Ingredients:
2 medium potatoes
2 carrots
olive oil cooking spray
1 stalk celery
1 medium onion
1 tsp olive oil
3 tbsp whole wheat flour
1cup skim milk
1 32oz container low sodium chicken broth
2 6oz cans water packed salmon
2 cups corn
1 to 2 tsp paprika
sea salt
1 tbsp dill finely minced

Place potatoes and carrots in a medium saucepot, over with water. Boil over medium-high heat for 8-10 minutes. Drain potatoes and carrots and pour cold water over. Let cool for 5 minutes. Remove carrots and potatoes and dice them.

Meanwhile, preheat large stockpot over med-high heat for two minutes. Mist with cooking spray and add celery, onion and saute for 2 minutes. Add oil and flour, whisking briskly. Add milk, whisking in 1/4 at a time. Add broth and cook for at least 5 minutes. Add salmon, diced potatoes and carrots, corn and paprika. Reduce heat and let simmer for 10 minutes. Season with sea salt and pepper. Add dill just one minute before serving.

Healthy Chicken Cordon Bleu

Ingredients:
2 4oz boneless skinless chicken breasts
2 large spinach leaves, washed
2 wedges laughing cow light cheese
1 oz reduced-sodium nitrate free ham
paprika
1 clove garlic minced
1 tsp olive oil
1 cup bella mushrooms sliced
1/8 tsp ground black pepper

Dijon Yogurt Sauce
1/2 cup nonfat greek yogurt
1 tbsp dijon mustard
1/2 tsp buttermilk
2 tbsp chives chopped

Preheat oven to 400 degrees. Pound chicken with a mallet to 1/4 inch thickness. Lay one spinach leaf on top of each breast. Spread cheese wedge to cover spinach. Top with ham. Roll up breast and secure with a toothpick. Sprinkle outside with paprika. Bake in oven for 20 minutes, until chicken is cooked through.

While chicken is baking, saute garlic in oil in a nonstick skillet for one minute on med-high heat. Add mushrooms and pepper. Stir occasionally for ten minutes until soft. Remove from heat. Cover and set aside.

To preppare sauce, whisk together yogurt, mustard and buttermilk. Mix in chives.

Divide mushrooms equally between 2 plates, about 1/4 cup each. Then place chicken on bed of mushrooms and drizzle some yogurt sauce on top.

This meal was rich and delicious. Try it out!