Ingredients

• canned french-fried onions (2.8-oz. can)
• 4 salmon fillets
• 2 Tbs. of honey mustard
• 5-oz. bag of spinach leaves

Directions

Brush 2 Tbs. of honey mustard on top of 4 salmon fillets. Top with canned french-fried onions (2.8-oz. can).

Bake salmon on a foil-lined baking pan at 350°F for 12 to 14 minutes.

Place a 5-oz. bag of spinach leaves in a large glass bowl and microwave 1 minute.

Serve salmon on top of spinach.

Makes 4 servings.

Nutrition per serving: 358 cal; 23g protein; 23g fat; 11g carb; 0g fiber.

Ingredients

• 2 teaspoons brown sugar
• 2 teaspoons curry powder
• 1/2 teaspoon dry mustard
• 1/4 teaspoon pepper
• 4 boneless chicken breast halves, cut in bite-size pieces
• 14.5 ounces chicken broth or about 1 3/4 cups
• 1 1/2 cups orange juice
• 1 1/4 cups Long grained rice, uncooked
• 10 ounces Pkg frozen English Peas

Directions

Combine first 5 ingredients; sprinkle 1 tbsp seasoning mixture over chicken, tossing to coat. Reserve remaining seasoning mixture. Bring chicken broth, orange juice, rice and reserved seasoning mixture to a boil in a large non stick skillet. Add chicken; reduce heat, cover and simmer 15 minutes. Stir in peas; cover and simmer 10 minutes or until liquid is absorbed.

Yield: 4 servings

Source: Southern Living – Curry in a Hurry

Ingredients

• 2 cups skim milk
• 1/2 cup fat-free plain yogurt
• 1/2 teaspoon dried thyme leaves
• 1-2 cloves garlic
• 2 cups brown rice, uncooked
• 1 1/4 lb. boneless, skinless chicken breasts, cut into chunks
• 1 package (10oz) frozen, chopped broccoli, thawed and drained
• 1-2 cups fresh broccoli heads, cut into small chunks
• 1 1/2 cups 2-percent milk shredded reduced fat cheese

Directions

Preheat oven to 375°F. Mix milk, yogurt, thyme, and garlic in shallow 3-qt. casserole dish or 13×9-inch baking dish.

Add rice, chicken and chopped broccoli. Mix well. Top with fresh broccoli. Bake 30 minutes. Remove from oven and sprinkle with cheese. Let stand for 5 minutes, or until cheese is melted and liquid is well absorbed.

Source: WBIR – Knoxville, Tn

Ingredients

• 4 cups chicken broth
• 1 carrot, chopped
• 1 rib celery, chopped
• 1 medium onion, chopped
• 1 cup small shell pasta
• salt and black pepper to taste
• 1 cup grated parmesan cheese

Directions

For comfort food on the fly:)

Makes 8 cups.

PUT the broth in a pot and bring to a boil. Add carrot, celery and onion; boil gently 10 minutes, then add pasta and simmer 5 minutes. Bite into a pasta shell; when it is tender, the soup is done. Correct the seasoning, adding salt and pepper to taste. (A lot depends on how seasoned your broth is; some canned chicken broths can be rather salty.)

SERVE in bowls; sprinkle with grated Parmesan cheese. Accompany soup with a green salad and crackers.

Ingredients

• 3/4 pound shrimp — large, raw, peeled, and deveined
• 3 tablespoons olive oil
• 1 1/2 teaspoon garlic — minced
• 1/8 teaspoon crushed red pepper flakes
• 1 dash salt
• chopped parsley

Directions

Heat the oil in a large skillet over medium-high heat.

Add the shrimp and cook until just pink.

Toss in the garlic, crushed pepper, and salt. Remove the skillet from the flame and allow to sit for 4 minutes.

Place the pan over medium-low flame and re-heat for about 2 minutes. Garnish with the parsley. Serve warm.

Serves 2