1 cup rice 1 cup water 1 can cream of mushroom soup 4 chicken breasts w/o skin Put rice in bottom of casserole. Mix water and soup. Pour half on rice and mix. Layer chicken on top of rice. Add remaining soup. Cover. Cook 20 minutes on high, 28 on simmer. Serves 4. Nutritional Analysis: 494 calories, 9 (16.8%)fat, 43 carbs, 56 protein. Variation: sometimes I add carrots, corn, broccoli, mushrooms, and/or other vegetables that I have on hand before cooking. Keep in mind that this may alter the carb count.
2 slices of ham lunchmeat 1/4 cup wheat flour 3/4 cup white flour 2 eggs 1/8 teaspoon oregano 1 can pizza sauce 1/8 teaspoon pepper 2/3 cup skim milk 1 cup mozzarella cheese (grated) Preheat over to 375 degrees. Combine flour, pepper, oregano, eggs, and milk. Grease a 9"x13" pan. Pour batter in pan. Layer on meat sauce, and cheese. Bake at 375 degrees for 15 minutes. Cut into 12. Nutritional Analysis per slice: 104 calories, 5 (39.3%)fat, 10 carbs, 6 protein. Variation: sometimes I add mushrooms, green pepper, sausage, cheddar cheese, or whatever else I have on hand to make it taste even more like pizza!
1 pound split peas 1 ham bone 1 1/2 cup onion (chopped) 1/2 teaspoon pepper 1 cup celery (cut up) 1 cup carrots (chopped) water to fill a 5 quart pot Soak peas according to direction on bag. Rinse. Combine all ingredients. Bring to a boil. Reduce heat, cover, and simmer for 1 1/2 - 2 hours. Makes 20 1 cup servings. Nutritional Analysis: 98 calories, 1 (10.8%)fat, 16 carbs, 7 protein.