Pronto Penne Pasta (7.5 Points)

Serving Size = 1 cup
(This makes a very large amount of food. I chose not to put in the cayenne and served it and the Parmesan on the side. This made it much more kid-friendly.)

Ingredients

2 1/4 cups Whole wheat pasta uncooked
1 pound Italian turkey sausage links casings removed
1 medium Red onion chopped
1 medium Green pepper chopped
1 can (14 oz) Diced tomatoes undrained
1 can (14 oz) Chicken broth reduced-sodium
2 cloves Garlic minced
2 teaspoons Dried tarragon
2 teaspoons Dried basil
1/4 teaspoon Cayenne
1/4 cup All purpose flour
1/2 cup Skim milk
1/2 cup Reduced Fat Cheddar cheese
1/4 cup Parmesan grated

Instructions

1. Cook pasta according to directions. Meanwhile crumble sausage into skillet coated with cooking spray. Ad onion and green pepper. Cook and stir over medium heat until meat is no longer pink. Drain. Stir in the tomatoes, broth, and remaining spices.
2. In a small bowl, combine flour and milk until smooth. Stir into sausage mixture. Bring to a boil, cook and stir fro 2 minutes or unitl thickened.
3. Remove from the heat. Stir in cheddar cheese until melted. Drain pasta. Toss with sausage mixture. Sprinkle each serving with 2 teaspoons Parmesan cheese.

Healthy Cooking: Taste of Home April/May 2008

Chicken Potpies (7.5 Points)

3 servings (serving size: 1 pie)

Ingredients

1/2 (15-ounce) package refrigerated pie dough (such as Pillsbury)
Cooking spray
1/8 teaspoon salt
2 tablespoons all-purpose flour
1 teaspoon dried rubbed sage
1/4 teaspoon salt
1/4 teaspoon black pepper
8 ounces chicken breast tenders, cut into bite-sized pieces
1 1/4 cups water
1 1/2 cups frozen mixed vegetables
1 cup mushrooms, quartered
1 (10 1/2-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup

Preparation

Preheat oven to 425°.

Cut 3 (4-inch) circles out of dough; discard remaining dough. Place dough circles on a baking sheet coated with cooking spray. Lightly coat dough with cooking spray; sprinkle evenly with 1/8 teaspoon salt. Pierce top of dough with a fork. Bake dough at 425° for 8 minutes or until golden.

Combine flour, sage, 1/4 teaspoon salt, and pepper in a zip-top plastic bag; add chicken. Seal bag, and toss to coat. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken mixture; cook 5 minutes, browning on all sides. Stir in water, scraping pan to loosen browned bits. Stir in vegetables, mushrooms, and soup; bring to a boil. Reduce heat, and cook 10 minutes. Spoon 1 cup chicken mixture into each of 3 (1-cup) ramekins or bowls; top each serving with 1 piecrust.

Cooking Light, OCTOBER 2003

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