Low Calorie Chicken Casserole method

 Casserole recipes are recipes that are usually referred to a one-dish meal that basically consist of cooked meats, fish, poultry, eggs and vegetables and bound with soup or sauce. They are nothing else but cooked using the casserole dish thus where the name came from. This cooking formula became very popular especially among the Americans during the 1950's thereon when the dish was first introduced to the consumers from a uncomplicated light-weight metal. Now it has evolved into distinct materials such as glass, enamel, and stoneware to name a few. With this development, recipes of so many variations came up for everyone's satisfaction.

Varieties of low calorie recipes were introduced depending on every persons requirement. The usual low calorie intake per day consists of 1500 to 1800 kcal. Normally, calorie intake varies, 1940 kcal for women and 2550 kcal for men. These fat are then burned into power and the excess intake become fat. There are essential factors that affects the daily calorie needs of a person. These are age, weight, height, the compound of the body and the daily activity. Low- calorie diet should all the time be upon the doctor's recommendation. Quarterly food are usually eliminated and a meal exchange is recommended. This is why there are recipes now that are low in fat but are Quarterly sight in our dining table especially for health known family. One casserole formula that I usually put in order for my house is the low- calorie Chicken Casserole, Filipino way.

Meat Casseroles

Low Calorie Chicken Casserole

Ingredients:

1.5 lbs chicken breast (skinless), diced 2 medium size potatoes, diced 2 medium size carrots, diced 1 medium size turnip, diced 1 each green and red bell pepper, chopped 1 large onion, chopped 4 cloves garlic, crushed â…› cup tomato paste 1 tbsp parsley, chopped 1 tbsp paprika 1 bay leaf 1 liter chicken stock 4 tbsp olive oil salt and pepper to taste

Procedure:

In a mixing bowl or dish, mix all together the chicken, paprika, salt and pepper. Heat olive oil in a casserole or a large sauce pan and place the seasoned chicken. Cook for 5-10 minutes until chicken turned brown. Remove chicken and set aside. Saute onion and garlic on the same casserole until the onions are translucent. Add the chopped green pepper and parsley then the tomato paste. Mix well and cook for 3 to 4 minutes more.

Return the chicken to the casserole. Gently add the chicken stock. Add all the vegetables and stir them all together and cook over a low heat for about 20 minutes or until chicken and vegetables are done. Ornament with parsley and serve immediately with plain rice.

Makes 5 - 6 servings

Every 100 grams of chicken breast is equivalent to 116 kcal. This casserole formula have 700 grams chicken breast and therefore has 812 kcal. Taking into account the added vegetables, it is still in conformity with a low calorie diet which is supposed to be 1500 -1800 fat per day depending on a person's needs and doctor's advice.

Low Calorie Chicken Casserole method

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Chicken For Low Calorie And Great Tasting Meal preparation

Chicken is something that can be used to put in order meals that are low in fat and lower in calories than many other types of meat. In fact, once the skin has been removed and any fatty areas have been cleaned, chicken is nearly as healthy as fish is.

With so many suited ways to cook chicken, along with some fantastic gastronome dishes and treats, you are going to find that you naturally will not tire of the dish as you might other types of meats as well. Chicken can be whatever from oven fried or baked, which tends to eliminate the immoderate fat and calories, add it to casseroles that will offer full meals for those days that you are running short on time and energy.

Meat Casseroles

In fact, keeping a tiny chicken breast meat cooked and diced in the freezer means that you can take it out, microwave defrost it and have the means to make a fantastic dinner casserole or a lunch dish at positively a moment's notice. When it comes to meal preparation, white meat chicken can offer you low calorie, tempting meals that are quick to fix and use just one dish.

One of our popular chicken meals is Mexican chicken, which is remarkably easy to prepare.

Mexican Chicken for Two

What You Need:

3 chicken breasts, cut over the grain in thin slices 2 tbsp oil ¼ cup chopped green bell pepper 1 cup crushed tomatoes- 1 cup tomato juice ¼ cup chopped celery hearts 2 chopped green onions salt and pepper to taste 1/3 cup shredded Colby jack cheese 2 cups of White rice-prepared as directed.

How to Make It:

Lightly brown the chicken breasts, seasoned with salt and pepper. Remove the chicken breasts to a platter and add the chopped peppers, celery, and onion to the pan, stirring constantly to forestall scorching.

Add ¼ cup of water to the pan once the vegetables have begun to brown and allow them to become crisp tender.

Add your crushed tomatoes to the pan, heating them thoroughly. Merge the vegetables with the rice and toss lightly until they are blended and all of the rice is coated thoroughly with tomato.

Lay the chicken over the top of the rice and press down slightly to make sure chicken stays moist.

Pour the tomato juice over the top of the chicken, then sprinkle lightly with salt and pepper.

Bake for about 30 minutes on 350 oven. Remove the chicken and over all sprinkle the grated cheese. Return to the oven for ten minutes and Remove once cheese has melted.

Chicken For Low Calorie And Great Tasting Meal preparation

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Low Calorie Five-Cheese Casserole

A nutritious recipe on five-cheese casserole which is easy to prepare and delicious.

1/2 pound lean ground beef **
1/2 pound ground turkey
1 onion, chopped
15 ounces tomato sauce
3/4 teaspoon each dried basil and oregano
1/4 teaspoon salt
1/2 cup 1-percent fat cottage cheese
2 ounces light cream cheese
1/4 cup light sour cream
1/2 cup plain low fat yogurt
1 tablespoon Parmesan cheese
8 ounces noodles, cooked
1/2 cup grated part-skim mozzarella cheese
1/4 cup grated sharp cheddar cheese

DIRECTIONS:

- Preheat oven to 350°F. Cook meat in nonstick skillet until browned (no fat needed for browning).
- Pour off any excess fat and rinse meat with warm water.
- Add onion and cook for 5 minutes.
- Stir in tomato sauce and seasonings.
- In a separate bowl blend together cottage cheese, cream cheese, sour cream, yogurt, and Parmesan cheese.
- Spray a 9 X 13-inch baking dish with no-stick vegetable oil cooking spray (instead of regular oil).
- Layer the baking dish with half the noodles, half the meat sauce, and all of the cheese mixture.
- Repeat with the rest of the noodles and sauce.
- Top with mozzarella and cheddar cheeses.
- Bake 30 minutes.
- This recipe yields six very large servings.

**: Try adding broccoli or any other vegetable to increase portion size and decrease calories (broccoli has only 25 calories pr half cup.)

This recipe was modified to lower the total calorie, without compensating on its taste. Healthy eating can also taste good.

Serves: 6, Serving size: 1 heaping cup

Sandy is a food lover who has been into the food business for more than 20 years. She shares her experience in cooking tips, recipes as well as a healthy cooking way.

She maintains her site at http://www.lowcarbdiabeticdiet.com.

Read her blog at http://www.lowcarbdiabeticdiet.com/blog.

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