April 10, 2000
Add the olive oil and onions to a 2-qt. saucepan and sauté over medium heat for 5 minutes until tender. Add garlic and cook for 1 minute. Add the stock, broccoli, potatoes, parsley, and tarragon. Bring to a boil over medium-high heat. Reduce the heat to medium and simmer for 12 minutes or until the vegetables are tender. Remove from heat and stir in the yogurt or buttermilk and serve immediately. Makes 4 servings.
Stir salt and pepper into flour. Dredge chicken in the seasoned flour and shake off excess. Over medium heat, heat 1 tsp. of oil in a large non-stick fry pan. Heat oil over medium heat. Add scallions and cook for 5 minutes. Add the stock and juice concentrate. Bring to a boil. Add the chicken. Cover and simmer over medium heat for 10 minutes, or until the chicken is cooked through. Add the orange sections and heat briefly. Serve immediately. Makes 4 servings.
Cook pasta according to package directions, drain. While pasta is cooking, combine the soups and milk until well blended. Stir in the peas, carrots, ham, cheese, onions, and seasonings. Mix soup mixture with drained pasta until well-blended. Pour into a greased 13x9-inch casserole dish. Top with cheddar cheese. Bake at 375 degrees for 30 minutes, or until bubbly. Nutrition Information (per serving): 336 calories, 20g protein, 10g fat, 41g carbohydrates, 36mg cholesterol, 1073mg sodium. Calories from fat, 29%. 10 servings.
Cut the chicken breast in half and each half crosswise, making 4 pieces. Remove the long narrow underside section and reserve for another use. Coat a non-stick skillet with cooking spray and place it over medium-high heat. Sear the chicken until lightly browned, 2 minutes on each side. Remove the chicken and set aside. Wipe out the pan, add the oil and heat. Sauté the onion, taking the time to brown it well, for about 5 minutes. Stir in the paprika, cayenne, tomato sauce, lemon juice, and sugar. Mix in the beans. Return the chicken to the pan. Cover and cook until the chicken is tender, about 20 minutes. Remove the pan from the heat. Place the chicken on a plate. Stir the yogurt into the stewed beans. Don't worry if the sauce looks slightly grainy--this doesn't affect the taste at all. Divide the beans and sauce among 4 plates. Top each with a piece of chicken and serve. Each of the four servings contains 260 calories and 5 grams of fat.