Muncie Times, Muncie, Delaware County, 3 February 2000 — Page 20

The Muncie Times, Febuary 3, 2000, page 20

COOKING

EASY SKILLET CHICKEN Ingredients: 2 tablespoons +2 tablespoons fat-free chicken broth 1 cup coarsely chopped onion ' green pepper, cubed ' red pepper, cubed " cup chopped celery 4 skinless boned chicken breast filets (about 1 pound) 1 zucchini, cut in "-inch thick rounds 2 carrots, cut in '-inch thick rounds 1 cup shced mushrooms ' teaspoon + ' teaspoon Italian seasoning blend ' teaspoon + ' teaspoon paprika dash white pepper (optional) Directions: 1. Place 2 tablespoons chicken broth and onion in large skillet and cook over medium heat about 5 minutes or until onion softens, add peppers and celery and cook an additional 5 minutes or until vegetables begin to color. Add chicken and remaining vegetables and broth. Sprinkle with teaspoon each Italian seasoning and paprika. Cook slowly over low heat without covering for 30 minutes. 2. Turn chicken. Add remaining Italian seasoning, paprika and pepper. Combine to cook for 20 minutes or until chicken and vegetables are tender, yield: 4 servings ITALIAN MEATBALLS Ingredients: Sauce cup chopped onion 2 large cloves garlic, chopped green powder, cut in 1-inch strips 1 tablespoon water 1 can (15 ounces) no salt tomato sauce 3 tablespoons honey 1 teaspoon crushed dried oregano 1 teaspoon crushed dried basil Meat Balls 1 pound ground turkey breast meat cup chopped onion " cup finely chopped celery 2 gloves garlic, chopped " teaspoon crushed dried oregano " teaspoon crushed dried basil " cup fat-free crackers, processed to fine crumbs cup cooked brown rice 2 egg whites dash white pepper (optional) Directions: 1. Combine sauce ingredients in large skillet, bring to a boil and simmer gently, uncovered, 5-10

minutes to blend flavors. 2. Combine meatball ingredients and shape into 1-inch balls. Place immediately into simmering sauce. Cover partially and simmer gently 15-20 minutes, until meat is no longer pink inside, turning meatballs during cooking until evenly browned, yield: 6 servings CHILI PIE Ingredients: 2 cans (15 ounces each) fat-free chili (mild or spicy according to taste) 2 cups cooked black beans, drained cup com kernels, fresh or frozen ' teaspoon chili powder (optional) Topping: cup com meal cup whole wheat flour 1 teaspoon baking soda cup buttermilk (low fat if available) 2 egg whites " cup honey Directions: 1. Preheat oven to 375. 2. Mash black beans with fork in medium saucepan. 3. Stir in chili, corn, chopped onion, flour and chili powder if desired. Cook on medium high heat for 10 minutes, stirring frequently. Transfer mixture to an 8” x 11” glass rectangular baking dish. 4. In a small bowl, mix topping ingredients together with a fork until well blended, and spread on top of chili mixture. 5. Bake in the center of the oven at 375 for 20-25 minutes or until topping is set and nicely browned, yield: 8 servings BLACK BEAN CHILI BAKE Ingredients: 1 can (15 ounces) fat-free chili (mild or spicy according to taste) ' cup frozen corn kernels " teaspoon onion powder “ teaspoon garlic powder " teaspoon ground cumin 1 cup Health Valley Com Flakes, crushed plain nonfat yogurt for garnish (optional) Directions: 1. Preheat oven to 375. 2. Combine chili, corn and seasonings in a shallow 1 quart baking dish. Sprinkle crushed com flakes over entire perimeter, leaving an open area in center. 3. Bake in 375 degree oven for 15 minutes, until hot and bubbly. 4. Remove from oven and if desired, spoon yogurt onto exposed chili in