I saw a recipe online for bell peppers stuffed with rice, ground chicken and an interesting blend of vegetables which sounded good, but I thought my family would like it better in casserole-form. I used chopped bell peppers along with chicken breast rather than ground chicken and substituted orzo for rice to make a very flavorful and satisfying meal. I used my favorite mixture of oregano and chili powder to give the dish a little kick and it was voted a winner by the family. I assembled the dish a day ahead of time and baked it for Sunday dinner. We had enough for everyone to have an extra serving for supper during the week. This dish would also freeze well.
Chicken, Spinach, Artichoke and Orzo Casserole
1 tsp. olive oil
1/2 cup red bell pepper, coarsely chopped
½ cup onion, coarsely chopped
1 tsp. minced garlic
1 tsp. dried oregano
½ tsp. chili powder
½ tsp. salt
¼ tsp. black pepper
15 oz. can of tomato sauce
10 oz. frozen chopped spinach, thawed and squeezed of excess water
15 oz. can artichoke hearts, drained and coarsely chopped
¼ cup sun-dried tomatoes in oil, drained and coarsely chopped
1 cup orzo cooked al dente according to package directions
½ chicken breast, cooked and shredded
6 oz. feta cheese, crumbled
Oiled 9×13 baking dish
In a large skillet, heat olive oil and cook bell pepper and onion until soft but not brown. Add minced garlic, oregano, chili powder, salt, and black pepper. Stir in tomato sauce, thawed spinach, artichoke hearts and sun-dried tomatoes. Add cooked orzo and shredded chicken breast. Spoon mixture into oiled 9×13 baking dish. Dish can be covered and refrigerated at this point and baked later.
Preheat oven to 350 degrees F. Place covered casserole in oven and bake for 30 minutes or until mixture begins to bubble. Remove cover and sprinkle with crumbled Feta cheese. Bake for 10 minutes more. Serve hot.
6-8 generous servings
I found this recipe over 10 years ago online (sorry, I don’t remember the source) and adapted it to make a nice, light luncheon or supper dish. I would prefer fresh peaches, but canned ones also work fine and give a little pep to this low fat, low cal meal.
Tipsy Chicken with Peaches
3 medium chicken breasts, cut into cubes
1 tsp. olive oil
Large onion, finely chopped
1 tsp. smoked paprika
6 green onions with tops, chopped
¼ cup orange juice
2 Tblsp. Bourbon
1 cup sliced peaches
Grating of fresh nutmeg
Preheat oven to 400 degrees F
Spray a 9 inch casserole dish
Place chicken cubes in prepared casserole and sprinkle lightly with salt and pepper. Set aside.
In a medium skillet, heat olive oil and cook onions over medium heat about 5 minutes. Add paprika and chopped green onions. Cook an additional 4 minutes.
Spread onion mixture over chicken; spoon orange juice and bourbon over the top and bake uncovered for @ 400 degrees F for 30 minutes, turning and stirring occasionally.
Remove chicken from oven and spoon peaches over the top. Grate nutmeg lightly over peaches and return to oven to bake for 15-20 minutes more until chicken is done.
Serve over hot rice.
Diet Power: ¼ of casserole with ½ cup rice = 278 calories, 3.7 g fat, 37.7 g carbohydrate, 1.99 g dietary fiber, 24.2 g protein.
I found this recipe, adapted slightly here, on a cherry orchard web site in 2013 (page no longer available).
I just got around to making the wraps and they are really good, quick to make and have some vegetables included along with the tangy dried cherries. I’ll be making these again.
*Instead of tortillas, I used some great flatbread I found in the deli section of my grocery store.
Dried Cherry Wraps
1/2 cup non-fat lemon yogurt
1 tablespoon honey Dijon-style mustard or honey-mustard dressing
1 teaspoon Worcestershire sauce
3/4 teaspoon curry powder
1/4 teaspoon salt
1/4 teaspoon coarsely ground pepper
1-1/2 cups shredded cooked chicken (8 ounces)
1 cup dried tart cherries
1/2 cup peeled, seeded and chopped cucumber
1/3 cup shredded carrot
1/4 cup sliced green onion
4 (8- to 10-inch) whole wheat flour tortillas, tomato-flavored flour tortillas*
Whisk together yogurt, mustard, Worcestershire sauce, curry powder, salt and pepper in a medium mixing bowl. Gently stir in chicken, cherries, carrot, cucumber and green onion. Mound about 3/4 cup chicken mixture down the center of each tortilla or flatbread, leaving space all around for folding . Fold in top and bottom and fold over each side, placing wrap seam-side down on a plate. Cut into 3 portions. Serve chilled or at room temperature.
Yield: 4 servings
- This dish came about when I had some leftover broccoli and half a package of feta cheese. The feta and oregano give this dish a really nice flavor. The bread cubes add crunchiness and extra flavor, plus they make this a satisfying, filling dish for supper. My daughter and I both loved it.
CHICKEN AND FETA CASSEROLE
One cup of broccoli florets, steamed fork-tender
2 cups diced cooked chicken breast
One 10-1/2 oz can cream of chicken soup
1/2 cup mayonnaise
1/2 tsp lemon juice
½ tsp dried oregano
3 oz. crumbled feta cheese
2 slices bread, cut into cubes
1 Tblsp. butter, melted
¼ tsp dried oregano
Preheat oven to 350 degrees F
Oil a 9×9 inch baking dish
Arrange steamed broccoli in an oiled 9×9 inch baking dish. Spread cooked chicken on top.
In a medium bowl, combine soup, mayonnaise, lemon juice and ½ tsp. oregano and pour over chicken.
Sprinkle with feta cheese.
Bake uncovered @ 350 for 25 minutes.
This dish was inspired by one on Allrecipes.com, but changed quite a bit. My daughters and I enjoyed this for lunch on Sunday and were able to enjoy it again for Monday night supper. It’s very tasty and filling, and reheats well in the microwave.
CHICKEN AND SPINACH LASAGNE
5 dry lasagne noodles
¼ cup all-purpose flour
½ tsp. salt
¾ cup cold milk
1 cup hot chicken broth
8 oz. shredded mozzarella (2 cups), divided
1/4 cup grated Parmesan cheese, divided
2 tsp. fresh basil, chopped (½ tsp. dried basil)
2 tsp. fresh oregano, chopped (½ tsp. dried oregano)
¼ tsp. ground black pepper
2 Tblsp. dried minced onions
1 cup ricotta cheese, divided in thirds
1 cup cubed, cooked chicken breast
10 oz. package frozen chopped spinach, thawed and drained*
2 Tblsp. grated Parmesan for topping
Preheat oven to 350 degrees F
Grease a 9-inch casserole dish
Cook lasagne noodles in boiling, salted water for 8 to 10 minutes. Drain and rinse with cold water. Set aside. Pat dry with a paper towel before adding to dish.
In a saucepan, whisk together the flour, salt and cold milk until smooth. Add hot broth and cook over medium heat, stirring constantly, until mixture starts to bubble. Lower heat and continue cooking for two more minutes, stirring constantly.
Remove from heat and add 1 cup of mozzarella, 2 Tblsp. Parmesan, basil, oregano, black pepper, nutmeg and dried onions, stirring to blend until cheese is melted.
Spread 1/3 of sauce mixture in the bottom of baking dish. Layer with 1/3 of the noodles and all of the chicken. Using 1/3 of ricotta, place in dollops on top.
Arrange 1/3 of the noodles over the chicken and layer with 1/3 of the sauce mixture, all of the spinach, the remainione cup of mozzarella and 2 Tblsp. Parmesan. Place 1/3 of ricotta in dollops on top.
Arrange remaining noodles over cheese and spread remaining sauce evenly over noodles. Add remaining 1/3 of ricotta in dollops over top and sprinkle with 2 Tblsp. Parmesan.
Bake in preheated 350 degree F oven for 35 to 40 minutes until top is light brown.
Let dish stand for 5-10 minutes before serving.
This dish for supper incorporated mushrooms and broccoli which needed to be used, roasted chicken breast which I always have in the freezer, and some tasty Asian condiments. I added the dried cranberries and walnuts for extra crunch and color. A very tasty and satisfying meal.
TERIYAKI CHICKEN, VEGETABLES AND RICE
- 1 tsp olive oil
- Large sweet onion, sliced
- 1 cup mushrooms, sliced
- 2 cups broccoli florets, steamed fork tender
- 1 cup cooked chicken breast, shredded
- ½ tsp. sesame oil
- Dash or two of Mongolian Fire Oil (optional)
- 1/4 cup teriyaki sauce
- 2 Tblsp. dried cranberries
- 2 Tblsp. chopped walnuts
- 4 servings of cooked rice
In a large non-stick skillet, heat the olive oil and saute the onion slices over medium heat until translucent.
Add mushroom slices and cook until mushrooms start to soften. Sprinkle lightly with salt and pepper.
Cook until mixture is hot and serve over cooked rice with a sprinkle of cranberries and walnuts on top.
This dish is adapted from an internet recipe from several years ago. I no longer remember the source, but this makes a delicious light lunch with a lot of different textures and crunch going on. I highly recommend just a light drizzle of sesame oil – the mild, smoky flavor is wonderful.
- 4 burrito size wraps
- 6 oz. cream cheese, divided
- 2 cups cooked chicken breast, shredded
- Sesame oil for drizzling
- 2 green onions, chopped, including green part
- ½ cup red bell pepper, diced
- 8 oz. can of pineapple tidbits, drained*
- 8-10 oz. can of mandarin oranges, drained*
- ½ cup salted cashews
Place burrito wrap on a flat surface and spread burrito with ¼ of the cream cheese.
bell pepper, pineapple, oranges
and salted cashews.
Fold top and bottom of wrap, roll from one side to make a tight roll.
Cover with plastic wrap. Repeat with remaining three wraps. Refrigerate for at least 30 minutes.
When ready to serve, remove plastic wrap, place burrito on plate and cut in half on diagonal.