Recipe Calories

May 9, 2012

Chicken & Dumplings Casserole for 310 calories per serving

Filed under: 9 pointsplus,Under 350 — My Recipe Calories @ 3:35 pm

I finally cooked something new.  Well, something new and worthy of keeping (and putting into this recipe blog).  I found this recipe on Pinterest, or as I like to call it, the website that comforts me through bouts of insomnia.  The original recipe comes from a lovely blog called Plain Chicken.  This was an easy and delicious casserole to make.  Tonight comes the real test – will the baby eat it? 🙂

Chicken & Dumplings Casserole 310 calories per serving
4 servings
Calories per Total
Ingredients serving Calories
1/4 c Land O’Lakes light whipped butter

1 Tbs = 45

180

1 lb chicken breasts

3 oz. = 110

600

1 c Almond Breeze unsweetened Almond milk

1 c = 40

40

1 c flour

1 c = 400

400

1 1/4 tsp baking powder

0

0

1/4 tsp salt

0

0

1 can 98% fat free Campbell’s cream of chicken soup

1 serving = 70

175

2 c fat free chicken broth

1 c = 10

20

Total calories =

1235

1/4 pan =

308.75

WW Points Plus

9

1) Preheat oven to 400 degrees.

2) Melt butter in the microwave and pour into bottom of a 9×13 pan. Shred the chicken and spread it on top of the butter.

3) Whisk together the milk and the flour, baking powder and salt. Slowly pour over the chicken. Don’t stir.

4) Whisk together chicken broth and cream of chicken soup. Pour soup over the flour and milk mixture. Don’t stir.

5) Bake uncovered for 35 to 45 minutes, or until dumplings are golden brown.

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January 10, 2011

Paula Deen’s Croque Monsieur Casserole for 338 calories

Filed under: Under 350 — My Recipe Calories @ 6:28 pm
Tags: , ,

Paula Deen really doesn’t disappoint!  This was delicious!  A high class version of a ham and cheese sandwich.  I lowered the calories on her original casserole by changing it from a croque madame (with a fried egg on top) to a croque monsieur (without the fried egg).  I bet this would be absolutely delicious with the fried egg though.  Also, as usual, I substituted my own lower calorie ingredients.  In case you’re interested though, here is her original recipe.

Croque Monsieur Casserole 340 calories per serving
6 servings    
  Calories per Total
Ingredients serving Calories
6 Tbs light whipped butter 1 Tbs = 45 270
1/4 c all purpose flour 1 Tbs = 50 200
3 cups Almond Breeze Milk 1 cup = 40 120
1 Tbs dijon mustard 1 Tbs = 5 5
3/4 tsp salt 0 0
1/2 tsp nutmeg 0 0
10 slices light white bread 2 slices = 70 350
8 oz. deli sliced ham 2 oz. = 50 200
8 oz. gouda cheese 1 oz. = 110 880
  Total calories = 2025
  1/6 recipe 338

1) Preheat the oven to 400 degrees F.  Spray a 9”x13” pan with olive oil spray.

2) In a sauce pan, melt the light butter until bubbling. Whisk in the flour and cook for 1 minute. Slowly whisk in the milk and cook until thick and bubbling, 3 to 5 minutes more. Whisk in the mustard, salt, and nutmeg.

3) Put 5 slices of the bread on the bottom of the pan, then half of the ham, then half of the cheese.  Pour half the sauce on top. Then repeat the layers again, ending with the sauce on top. Bake the casserole for 20-25 minutes, until brown and bubbling. Remove it from the oven and cut into 6 equal pieces.

4) Enjoy!

December 13, 2010

Chicken Rice & Broccoli Casserole for 305 calories per serving

Filed under: Under 350 — My Recipe Calories @ 2:41 pm

This recipe originally came from a caterer, and I found it in a magazine many years ago.  It looks like slop, but it is so yummy that I have come back to this recipe over and over again.  Plus, it is just so easy to make!!!

Chicken, Rice, & Broccoli Casserole 305 calories per serving
6 servings    
  Calories per Total
Ingredients serving Calories
32 oz. bag frozen broccoli 1 cup = 25 250
12 oz. Tyson cooked diced chicken breast 3 oz. = 110 440
1 can (10.75 oz.) cream of broccoli soup 1 can = 225 225
1 package chicken flavored rice mix 1 serving = 230 575
1 1/3 c Almond Breeze milk 1 cup = 40 55
1 1/2 c chicken broth 1 cup = 5 10
1/2 c Hellmanns Light Mayonnaise 1 Tbs = 35 280
  Total calories = 1835
  1/6 pan = 305.83

1) Pre-heat oven to 350 degrees.

2) In a large glass bowl, microwave the broccoli until tender (about 25 minutes).

3) Combine all the ingredients.  Transfer to a greased 13” x 9” pan.  Cover and bake for 60 minutes.

4) Uncover and bake for another 15 – 20 minutes or until rice is tender.

5) Enjoy!

August 9, 2010

Hot Chicken & Rice Salad for 333 Calories Per Serving

Filed under: 6 points,Under 350 — My Recipe Calories @ 6:38 pm
Tags: , , ,

This one is not very pretty, but it sure is tasty!  I got the original recipe from Real Mom Kitchen, and revised it based on my own likes/dislikes and calorie limits.   For only 6 points, it made a lovely hot lunch.

Hot Chicken & Rice Salad 333 calories per serving
6 servings      
  Calories per Total  
Ingredients serving Calories  
2 lbs frozen broccoli (10 cups) 1 c = 25 300  
1 c uncooked brown rice 1/2 c = 150 300  
1 1/4 c fat free chicken broth 1/2 c = 5 15  
9 oz. cooked chicken breast, shredded 3 oz. = 110 330  
1/2 c Hellmanns Light mayonnaise 1/4 c dry = 150 280  
1 can condensed cream of broccoli soup 1 can = 225 225  
1 cup corn flakes 1 cup = 110 110  
2 Tbs light butter, melted 3 oz. = 110 440  
  Total calories = 2000  
  1/6 recipe 333  

 

1) Microwave the broccoli for 30 minutes until tender.

2) Cook the brown rice according to package directions, except use the chicken broth instead of water.  (Now, for me, the package said let the liquid come to a boil, then put the rice in, cook for 5 minutes covered, then let sit for 5 minutes uncovered.  Mine wasn’t cooked at that point.  Instead, I covered the pot and cooked for about 15 minutes.  Then I let it sit for 5 – 10 minutes uncovered, and it came out perfect.)

3) Combine the broccoli, brown rice, chicken, mayo, and soup.  Spray a 9” x 13” pan with olive oil spray.  Pour the mixture into the pan.

4) Combine the corn flakes and the butter, and sprinkle over the top of the casserole.  Cook for 15 – 20 minutes, uncovered.

5) Enjoy! 

July 9, 2010

Chicken Tamale Casserole for 344 calories per serving

Filed under: 7 points,Mexican,Under 350 — My Recipe Calories @ 8:35 pm
Tags: , , ,

Oh man.  This one is GOOD.  It’s kind of like enchilada chicken on top of spoonbread, all with melted cheese on top.  Absolute perfection.

I got this recipe from The Cookbook Junkie, who got it from Cooking Light Annual Recipes 2009.  Just under 350 calories, and it’s 7 WW points, for those of you who are counting that. 🙂

Chicken Tamale Casserole 344 calories per serving
       
6 servings      
  Calories per Total  
Ingredients serving Calories  
1 c 2% shredded mexican cheese, divided 1/4 c = 80 320  
1/3 c Almond Breeze milk 1/2 c = 20 15  
1/4 c egg substitute 1/4 c = 30 30  
14.75 oz can cream style corn 1/2 c = 90 315  
1 box Jiffy corn muffin mix 1/4 c dry = 150 900  
1/2 can red enchilada sauce 1 can = 90 45  
12 oz. cooked chicken breast, shredded 3 oz. = 110 440  
  Total calories = 2065  
  1/6 recipe 344  
       

1) Pre-heat oven to 400 degrees.

2) In a medium bowl, combine ¼ c of the cheese, and the next four ingredients (through corn muffin mix).

3) Spray a 13” x 9” pan with olive oil spray, and pour the cornbread mixture into the pan.  Bake for 15 minutes until just set.

4) Combine the sauce and the chicken breast.  Poke the cornbread all over with a fork.  Put the chicken mixture on top of the cornbread.  Sprinkle with remaining cheese. 

5) Bake for 15 minutes.  Let stand for 15 minutes before serving.  Enjoy! 

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