Very Easy BBQ Chicken Sandwich

Very Easy BBQ Chicken Sandwich By Chef K.T. Murphy Ingredients: 1 1/2 cup lite mayonnaise 1/4 c white wine vinegar 1 tablespoon pepper 1 teaspoon Creole mustard 2 garlic cloves, minced 2 teaspoons horseradish 1/4 cup water 3 cups shredded cooked chicken 5 slices low fat wheat bread, toasted Lettuce Tomato slices Pickle slices Instructions:…

Bran Muffin Trifle

Bran Muffin Trifle By Chef K.T. Murphy Ingredients: 3 cups coarsely crumbled low-fat bran muffins (about 3 medium muffins) 4 cups assorted fresh fruit chunks 2 cups nonfat or low-fat vanilla or fruit-flavored yogurt Instructions: Place half the muffin crumbs in a 2 1/2-quart glass bowl or airtight container. Arrange fruit in 3 1/2 cup…

Cauliflower Salad

Cauliflower Salad By Chef K.T. Murphy Ingredients: 1 C. shredded carrots 1 C. sliced cauliflower ½ C. chopped pecans 1 C. spinach or other greens Black pepper Directions: Slice cauliflower in ¼ to 1 inch slices. Tear greens into small pieces. Toss all ingredients together. Add pepper to taste. Chill and serve with your choice…

Cheesy Tarragon Fish

Cheesy Tarragon Fish By Chef K.T. Murphy Ingredients: 1 lb. fish filets ½ C. plain nonfat yogurt 1 teaspoon tarragon 1 oz. grated reduced-fat mozzarella cheese Cooking spray Directions: Arrange fish in nonstick casserole, which has been coated with cooking spray. Bake uncovered at 450 degrees F for 5 minutes. Drain off liquid and mix…

Southwest Chicken Wonton Cups

Southwest Chicken Wonton Cups By Chef K.T. Murphy Ingredients: 1 pound chicken breasts, boneless, skinless and cut into 1 inch pieces 1 envelope reduce sodium taco seasoning 1 onion, chopped 1 (16 ounce) jar low sodium salsa, divided 1 (8 ounce) package low fat cheddar cheese, divided 36 wonton wraps Instructions: Spray a large skillet…

Fruit and Nuts Cornbread Sausage Stuffing

Fruit and Nuts Cornbread Sausage Stuffing By Chef K.T. Murphy Ingredients: 2 tablespoons unsalted butter 2 medium onions, finely chopped 1 cup dried apricots, diced 2 cups celery, chopped 1 pound turkey sausage, crumbled 3 cups cornbread, crumbled 4 teaspoons fresh thyme, chopped 1/2 cup parsley, chopped 1/4 teaspoon pepper 1/2 cup chicken broth 1…

Sweet and Sour Glazed Chops

Sweet and Sour Glazed Chops By Chef K.T. Murphy Ingredients: 4 pork loin chops, boneless and 3/4 inch thick 1/4 teaspoon pepper 2 tablespoons lime peel, grated 1 tablespoon lime juice 1 tablespoon honey 1 tablespoon garlic, minced 1 tablespoon olive oil 4 lime wedges Instructions: Sprinkle the chops on both sides with the pepper….

Guacamole a Little on the Lite Side

Guacamole a Little on the Lite Side By Chef K.T. Murphy Ingredients: 1 cup low-fat cottage cheese 1 1/2 teaspoons dried onion flakes 1 clove garlic, minced 1 teaspoon salt Pinch of cayenne pepper 2 teaspoons lemon or lime juice 1 ripe avocado, peeled and cut in chunks 1 tomato, peeled and chopped Instructions: In…

Low-Fat Fruit Pudding

Low-Fat Fruit Pudding By Chef K.T. Murphy Ingredients: 2 peaches, peeled, sliced and pitted 1 banana, sliced 1 cup of chopped, fresh strawberries 1 3.5 ounce instant vanilla pudding and pie mix 2 cups cold non-fat milk Brown sugar for sprinkling Instructions: Layer all the fruit into a glass dish and sprinkle with a little…

Mediterranean Beans

Mediterranean Beans By Chef K.T. Murphy Ingredients: 1 (10 oz.) package frozen baby lima beans ¼ C. chopped onion 1 clove garlic, crushed 1 Tablespoon fat-free margarine 1 C. diced, canned tomatoes with juice ½ teaspoon dried mint leaves, crushed Instructions: Cook lima beans according to package directions. Saute onion and garlic in margarine until…

Orange Pork Chops

Orange Pork Chops By Chef K.T. Murphy Ingredients: 4 lean pork chops 1/3 C. light orange marmalade 2 Tablespoons Dijon mustard 1 medium onion, chopped Instructions: Mix marmalade and mustard in a small saucepan over medium heat. Stir until marmalade has melted. Place pork chops on boiler rack for about six minutes. Turn over and…

Quick Chili Shrimp Pasta

Quick Chili Shrimp Pasta By Chef K.T. Murphy Ingredients: 2 cups of cooked, peeled, and ready to eat shrimp 1 clove garlic crushed 1 tablespoon deseeded and chopped chilis 1 tablespoon olive oil Juice of one lemon Fresh chopped parsley to garnish Salt and pepper to taste Whole wheat spaghetti for four Instructions: Cook and…

Lemon Thyme Chicken and Baby Potatoes

Lemon Thyme Chicken and Baby Potatoes By Chef K.T. Murphy Ingredients: 4 chicken breasts, skinless and boneless 3 tablespoon fresh chopped thyme 3 teaspoons finely grated lemon rind 2 tablespoons lemon juice             2 tablespoon olive oil 1 large red onion, thinly sliced 1 clove garlic, crushed 1 ¼ cup…

Spring Garden Swiss Steak

Spring Garden Swiss Steak By Chef K.T. Murphy Ingredients: 1 Tablespoon all purpose flour 1 teaspoon dried parsley 4 (4 oz.) lean cube beefsteaks ½ C. chopped spring onions 1 C. shredded carrots 1 C. chopped celery 1 (15 oz.) can chunky tomato sauce 1 (10 ¾ oz.) can lite cream of mushroom soup 1…

Turkey and Chinese Style Vegetables

Ingredients: 1 Tbsp. unsalted butter 1 onion, sliced 2 celery ribs, sliced 2 cups turkey breast, cooked and cubed 1 (8 ounce) can water chestnuts sliced, drained 1 1/4 cup reduced sodium chicken broth 2 Tbsp. cornstarch 1/4 cup cold water 3 Tbsp. reduced sodium soy sauce 1 (14 ounce) can been sprouts, drained Instructions:…

Spring Garden Swiss Steak

Ingredients: 1 Tablespoon all purpose flour 1 teaspoon dried parsley 4 (4 oz.) lean cube beefsteaks ½ cup chopped spring onions 1 cup shredded carrots 1 cup chopped celery 1 (15 oz.) can chunky tomato sauce 1 (10 ¾ oz.) can lite cream of mushroom soup 1 teaspoon Worcestershire sauce ¼ cup water Butter-flavored cooking…