Ham and Cheese Egg Souffle with a Mushroom Sauce

Souffle Ingredients:

1 container of eggbeaters

¼ cup of skim milk

2 cups low fat shredded cheddar cheese

2 thick slices ham cut into small pieces

1 package of sliced mushrooms

½ cup chives

1-package whole-wheat deli flat sandwiches

4 tablespoons reduced fat margarine

Directions:

Tear into pieces bread and pour 4 tablespoons of melted butter on top and toss to coat. In separate bowl combine all other ingredients.  In an 8x10 casserole dish spray with butter substitute and lay bread on bottom.  Pour on top the remaining egg mixture and cover with plastic wrap over night.  Preheat oven to 350 degrees.  When oven ready cook at 350 degrees for 40-50 minutes.  Pierce with knife the middle of the soufflé and confirm knife comes out clean.  Serve each piece on an individual plate and ladle a half of cup of sauce for each serving.

Sauce Ingredients:

1 26 oz 98% fat free cream of mushroom soup

1-cup light sour cream

½ cup skim milk

3 thick slices of ham cut into bite size pieces

½ cup of frozen garden peas

Direction for sauce:

Mix all ingredients together on the stove and heat until comes to a low boil. Turn on low and serve on top of individual servings.

Chicken and Broccoli Pasta

                                                                                        

Ingredients:

1lb boneless skinless chicken breast

1 bag chopped broccoli (chop to smaller bite size pieces) or 1 head of broccoli (chopped in small pieces)

2 beefsteak tomatoes chopped

1 cup low sodium chicken stock

½ of a fresh lemon

2 TBS low fat parmesan

1 tablespoon reduced fat margarine

2 teaspoons olive oil

2 teaspoons chopped garlic add more if you prefer

¼ cup chopped fresh basil or 1 teaspoon dried

Dash of Kosher or Sea Salt

Optional to add fresh rosemary if you like a stronger taste to go with the chicken

Add a dash of fresh cracked black pepper, red pepper flakes, onion powder

In this recipe because it is such simple ingredients I find it very important to use fresh when possible.  I learned this recipe in Brazil and it has always been a staple.  Make the sauce and place it over salmon or use shrimp in place of chicken!

Directions:

Rinse and pat dry chicken breasts. Lightly salt and pepper both sides of chicken.  Bring water to a boil in pot for whole wheat pasta.  In a pan heat 1 teaspoon of oil and spray with a little pam. Get pan nice and warm and cook chicken until mostly finished (chicken can be grilled as well and added at the end of the recipe). Set chicken to the side.  Add 1-teaspoon oil and 1 TBS of low fat margarine to pan. Add garlic and sauté for 2 minutes. Add chopped broccoli and toss for a minute. Add tomatoes and toss again.  Add chicken back to the pan and gradually add in chicken broth and seasonings. Bring to a boil and then reduce heat to a low simmer for 5 minutes. Add ½ of a fresh squeezed lemon and stir completely (add more lemon if you would like).  Serve over ½ cup of pasta and sprinkle with parmesan cheese!