main meals

Ingredients

• 1 1/2 pound uncooked boneless, skinless chicken breast, halves
• 1/3 cup all-purpose flour
• 1/2 tsp table salt
• 1/4 tsp black pepper
• 1 tsp olive oil
• 3/4 cup fat-free chicken broth, reduced-sodium
• 1/3 cup red wine, dry Marsala
• 2 tsp cornstarch
• 2 tsp thyme, chopped
• 2 tsp fresh lemon juice
• 1/4 tsp table salt
• 1/4 tsp garlic powder
• 1 sprays cooking spray
• 8 oz mushroom(s), sliced
• 1 Tbsp light butter
• 1 Tbsp parsley, chopped

Instructions

• Place chicken between 2 sheets of heavy-duty plastic wrap, and flatten to 1?4-inch thickness using a meat mallet or rolling pin. Cut into 2-inch pieces.
• Combine flour, salt and pepper in a large zip-top plastic bag. Add chicken; seal and shake to coat.
• Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 to 5 minutes on each side or until done. Remove chicken from pan; keep warm.
• Combine broth and next 6 ingredients in a small bowl.
• Coat pan with cooking spray. Add mushrooms; sauté 3 minutes or until tender. Add broth mixture; bring to a boil. Cook over medium-high heat 4 minutes or until thick, stirring constantly. Stir in butter. Spoon over chicken. Sprinkle with parsley. Yield: 4 servings (serving size: 4 ounces chicken and 1?3 cup sauce).

Ingredients

• 1 sprays cooking spray
• 52 oz Contadina Marinara Sauce, or other low-fat marinara sauce
• 1 Tbsp olive oil
• 1 medium onion(s), chopped
• 1 pound uncooked ground chicken breast
• 30 oz fat-free ricotta cheese
• 2 large egg white(s), lightly beaten
• 1 tsp garlic powder
• 1 Tbsp Italian seasoning
• 9 items dry lasagna noodles
• 20 oz chopped frozen spinach, thawed and squeezed dry
• 1 1/2 cup Kraft Low-Moisture, Part-Skim Finely Shredded Mozzarella Cheese, or similar product, divided

Instructions

• Preheat oven to 350ºF. Coat a large, deep lasagna pan with cooking spray. Measure 2 cups of marinara sauce; set aside.
• Heat oil in a large skillet over medium-high heat. Add onion; cook and stir until almost tender, about 3 to 4 minutes. Add chicken; cook until no longer pink, stirring frequently, about 4 to 5 minutes. Add remaining marinara sauce to skillet and stir until well combined; set aside.
• Mix together ricotta cheese, egg whites, garlic powder and Italian seasoning in a large bowl until well combined.
• To assemble lasagna, place 2 cups of reserved marinara sauce on bottom of dish. Layer with 3 noodles, 1/3 of ricotta mixture, 1/3 of spinach, 1/3 of mozzarella cheese and 1/3 of chicken-sauce mixture; repeat layers ending with chicken-sauce mixture. (Make sure to spread ingredients to edge of noodles.)
• Cover baking dish with aluminum foil. Bake lasagna for 20 minutes. Uncover; sprinkle with remaining mozzarella cheese and bake until cheese is melted and edges are bubbly, about 20 minutes more. Remove from oven and let stand 10 minutes before slicing into 8 pieces.