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Tag: protein

Chicken Fried Rice

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Ingredients

  • 3 – 4 green onions, sliced
  • 2 Tablespoons canola oil
  • 2 eggs, beaten
  • 1 ½ cups pre-cooked chicken or 1 10-ounce can or pouch of chicken
  • 3 cups cooked brown rice
  • 2 Tablespoons low-sodium soy sauce

Directions

  1. Wash hands with warm, soapy water.
  2. If rice is not cooked, follow directions on package and cook it first.
  3. In a skillet or electric skillet, cook green onions in oil until tender. Add egg and cook to a scrambled egg consistency. Remove eggs from pan.
  4. Increase heat to high. Add rice, chicken, and soy sauce. Stir constantly until rice is heated through.

Variation
Add Veggies- In step 4, add 1 ½ cups of canned vegetables or a 10-ounce bag of frozen vegetables.

Makes 6 servings

 
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Shrimp Fried Rice

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Ingredients

  • 3 – 4 green onions, sliced
  • 2 Tablespoons canola oil
  • 2 eggs, beaten
  • 1 ½ cups pre-cooked shrimp, (if using frozen, thaw)
  • 3 cups cooked brown rice
  • 2 Tablespoons low-sodium soy sauce

Directions

  1. Wash hands with warm, soapy water.
  2. If rice is not cooked, follow directions on package and cook it first.
  3. In a skillet or electric skillet, cook green onions in oil until tender. Add egg and cook to a scrambled egg consistency.
  4. Increase heat to high. Add rice, shrimp, and soy sauce. Stir constantly until rice is heated through.

Variation
Add Veggies- In step 4, add 1 ½ cups of canned vegetables or a 10-ounce bag of frozen vegetables.

Makes 6 servings

Notes

  • This recipe is a great way to use leftover rice.
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Salmon Croquettes

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Ingredients

  • 1 15-ounce can or package of water-packed salmon, drained
  • 1 1/2 cups mashed potatoes, from fresh or instant
  • 1/4 cup chopped green onion
  • 1/4 cup chopped parsley
  • 1 egg
  • Salt and black pepper to taste
  • 1 1/2 cups breadcrumbs or bran or corn flakes cereal finely crushed
  • 1 Tablespoon olive oil

Directions

  1. Wash hands with warm, soapy water.
  2. Mix salmon, potatoes, onion, parsley, egg, salt and pepper with 1 cup of bread or cereal crumbs.
  3. Shape into patties and pat into remaining 1/2 cup of bread or cracker crumbs until covered.
  4. Heat pan or electric skillet on medium-high heat. Add 1 Tablespoon oil and cook patties 4-5 minutes per side, until golden brown.

Makes 6 servings

Notes

  • This recipe is a great way to use leftover mashed potatoes. 
  • Pair salmon croquettes with a green salad and/or fruit for a balanced meal. 
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Chicken Salad

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Ingredients

  • 2 5-ounce cans of chicken
  • 1/4 cup plain low-fat yogurt
  • 1/4 cup reduced-fat mayonnaise
  • 1 Tablespoon finely chopped onion
  • 2 Tablespoons finely chopped celery
  • 1 Tablespoon dill pickle relish or chopped dill pickle (optional)

Directions

  1. Wash hands with warm, soapy water.
  2. Combine all ingredients except chicken and mix until well blended.
  3. Drain chicken and flake apart with a fork. 
  4. Add chicken to other ingredients and mix well. 
  5. Serve on whole-grain bread, tortilla, lettuce leaf, or in a tomato. 

Makes 6 servings

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Ham & Potato Soup

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Ingredients

  • 3 1/2 cups diced potatoes
  • 1/3 cup diced celery
  • 1/3 cup diced onion
  • 1/3 cup carrot or green bean pieces (optional)
  • 3/4 cup chopped ham
  • 3 1/2 cups chicken broth, low sodium
  • 1 teaspoon black pepper
  • 1 cup CNP Magic Mix*
  • 2 cups water
  • 1/2 cup shredded low-fat cheddar cheese (optional)

Directions

  1. Wash hands with warm, soapy water.
  2. Combine potatoes, celery, onion, carrots or green beans, ham, broth, and pepper in a stockpot. Bring to a boil and cook over medium heat until potatoes are tender, about 10 to 15 minutes. 
  3. In a sauce pan combine  CNP Magic Mix and 2 cups of water to make thin white sauce. Stir over medium heat until smooth and thick. 
  4. When sauce just begins to boil, remove from heat. Add cheese to the sauce and stir until melted. Stir the sauce into the stockpot, and cook soup until heated through. Serve immediately.
CNP Magic Mix Alternative
Instead of CNP Magic Mix and water, use the following:
  • 1 Tablespoon butter, margarine, or canola oil
  • 1 Tablespoon flour
  • 2 cups low-fat milk

Then follow these steps:

  1. Follow steps 1-2 above. 
  2. In step 3, heat butter, margarine, or oil in a small skillet over medium heat.
  3. Once hot, add the flour and stir until the flour is incorporated. Continue cooking until it turns light brown. 
  4. Whisk in the milk. Whisk or stir until the flour mixture is dissolved in the milk and the milk begins to thicken. 
  5. Follow step 4 above. 

Makes 6 servings

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Deviled Eggs

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Ingredients

  • 6 eggs
  • ¼ cup light mayonnaise
  • 1 teaspoon prepared mustard (or dash of dried mustard)
  • ⅛ teaspoon salt
  • dash of black pepper
  • dash of paprika (optional)

Directions

  1. Wash hands with warm, soapy water.
  2. Hard-boil all eggs. Cool. Peel and cut in half lengthwise.
  3. Gently scoop egg yolks into a resealable plastic bag. Add mayonnaise, mustard, salt, and pepper. Seal the bag.
  4. Mash or knead the bag to blend ingredients.
  5. Push mixture toward one corner of the bag. Snip off that corner with scissors. Squeeze yolk mixture into white halves of eggs.
  6. Sprinkle with paprika.

Makes 3 servings

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