Recipe Calories

September 7, 2013

Chicken Cornbread Casserole for calories per serving

Filed under: Uncategorized,Under 450 — My Recipe Calories @ 8:51 pm
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Chicken Cornbread Casserole

Chicken   Cornbread casserole 405   calories per serving
6 servings    
  Calories per Total
Ingredients serving Calories
1 lb frozen chopped broccoli 3 oz. = 25 125
Tyson diced chicken breasts,   cooked 3 oz. = 110 400
1 tsp poultry seasoning 0 0
t tsp garlic powder 0 0
1 Tbs salt 0 0
1 c Daisy light sour cream 2 Tbs = 40 320
4 oz. mexican shredded cheese 1 oz = 90 360
1 box (8 oz) Jiffy cornbread   mix 1 serving = 150 900
1 can (14.75 oz.) cream style   corn 1 serving = 60 210
1/4 c egg white substitute 1/4 c = 25 25
2 Tbs whipped butter, melted 1 Tbs = 50 100
  Total calories =  2440
  1/6 pan =  405

 

Instructions
1) Pre-heat oven to 400 degrees. Spray a 13 x 9 pan with olive oil spray. Put broccoli in the pan and cook it for 20 – 25 minutes (or until tender).
2) Once the broccoli is cooked, put it in a large bowl. Mix the chicken, seasonings, sour cream, and cheese.
3) In a separate bowl, mix the cornbread mix, corn, egg whites, and butter.
4) Pour the chicken mixture into the pan. Pour the cornbread mixture over the top.
5) Bake for about 30 minutes, or until toothpick inserted in center of topping comes out clean. 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
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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! 

March 22, 2010

Amish Chicken Casserole for 358 calories per serving

Filed under: Uncategorized — My Recipe Calories @ 11:37 pm
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I am not sure why this is called “Amish Chicken Casserole”.  Maybe this recipe is actually an Amish one – I am not sure.  I actually don’t know where I got this recipe from, but I have had it for at least 10 years.  I modified it a little to suit my calorie and vegetable needs. 🙂

Michael and I absolutely love this casserole – it always turns out delicious.

Amish Chicken Casserole 358 calories per serving
     
6 servings    
  Calories per Total
Ingredients serving Calories
8 oz egg noodles 2 oz = 210 840
2 lbs frozen broccoli = 10 cups 1 cup = 30 300
7 oz. cooked chicken, diced 3 oz. = 110 255
1/2 c whipped light butter 1 Tbs = 50 400
1/3 c flour 1/4 c = 100 135
1 c unsweetened Almond Breeze milk 1 c = 40 40
2 c fat-free chicken broth 1 c = 10 20
salt, to taste 0 0
garlic powder, to taste 0 0
onion powder, to taste 0 0
14 oz. can mushrooms 1 can = 80 80
1/3 c grated parmesan cheese 1 Tbs = 15 80
  Total calories = 2150
  1/6 recipe 358

 

1) Cook noodles until al dente.  Drain.

2) In a really, really big bowl, microwave frozen broccoli for 20 minutes, until tender.

3) Using the bowl you cooked the broccoli in, mix the broccoli, noodles, and chicken.

4) In a small pot, melt the butter.  Mix the flour in and cook for a minute or two.  Add the milk and chicken broth, and stir until smooth.  It will start out lumpy from the roux, but with enough time and stirring, it will become a lovely sauce.  Add the seasonings and the mushrooms.  Stir until smooth and thick.

5) Grease a 13 x 9 pan.  Put the mixture into the pan, and top with the grated parmesan cheese.   Cover and bake for 30 minutes.  Uncover and bake for another 15 minutes until top is light brown.  Enjoy!

Michael likes to eat his with a fork and knife, almost like it’s a lasagna:

Two things about this picture above: 1) He owns other shirts.  I swear he does.  2) We didn’t clear the table.  See the purple pencil next to Michael’s paper plate?  That’s how we really eat! 🙂  Anyway, back to the important stuff – the food.  I like to eat mine all spread out on my plate, with just a fork. 

Sorry about the blurriness.  I am not very good at the picture taking process.  Also, as an FYI – the baby eschewed my homemade Amish noodle casserole in favor of Ramen noodles with butter.  The irony is not lost on me.

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