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Chicken Cacciatore Pie, Spinach Salad, Vanilla Ice Cream with Sautéed Pears
Prep Cook Cals Fat Fat% Chol Pro Carb Fiber Sugar Sod.
35 min 40 min 610 22.6g 33% 160mg 34.9g 72.2g 10.8g 53.0g 643mg
 view detailed nutritional information
Dietary Exchanges: Milk: 0.0, Vegetable: 3.0, Fruit: 1.0, Bread: 0.4, Lean meat: 3.1, Fat: 2.3, Sugar: 2.4, Very lean meat protein: 0.3
Best Chicken Cacciatore Pie
Prep: 15 min, Cook: 40 min.
  • 1/2 lb. Italian-style peeled tomatoes, chopped and drained, reserving 3-1/2 Tbs. juice
  • 3/4 small onion, chopped
  • 3/4 small green bell pepper, chopped
  • 1 clove garlic, crushed
  • 1/3 cup plain breadcrumbs
  • 1 egg
  • 1-1/4 tsp. Italian herb seasoning
  • 1 lb. ground chicken breast
  • 1/3 cup shredded fat-free mozzarella cheese
  • 2 Tbs. grated Parmesan cheese

Preheat oven to 350°F. Combine reserved tomato juice and next 5 ingredients in a medium bowl. Add half the Italian seasoning and salt and pepper to taste. Mix thoroughly. Add ground chicken and mix well. Pat mixture evenly into lightly oiled 10 inch pie plate, pushing up sides to form a shell. Bake 25 minutes. While meat shell is baking, combine tomatoes, remaining Italian seasoning, and salt and pepper to taste in a non-reactive saucepan over medium heat. Simmer 10-15 minutes. Set aside. Remove meat shell from oven. Discard excess liquid. Sprinkle with mozzarella cheese. Add tomatoes, sprinkle with Parmesan and bake 15 minutes until meat shell is cooked throughout. Let stand 5 minutes before cutting and serving.

Per serving: calories 233, fat 4.0g, 16% calories from fat, cholesterol 115mg, protein 33.7g, carbohydrates 13.9g, fiber 1.5g, sugar 3.9g, sodium 308mg, diet points 5.2.

The recommended wines are: Chenin Blanc, Beaujolais, or Chianti.

Spinach Salad with Mushrooms
Prep: 10 min.
  • 1 lb. spinach leaves, washed and torn into pieces, tough stems discarded
  • 2 cups mushrooms, sliced
  • 1 cup cherry tomatoes, cut in half
  • 1/4 cup fat-free Italian dressing

Combine spinach, mushrooms and tomatoes in a salad bowl. Pour dressing over salad and toss.

Per serving: calories 51, fat 0.7g, 10% calories from fat, cholesterol 0mg, protein 4.5g, carbohydrates 9.3g, fiber 4.4g, sugar 3.8g, sodium 255mg, diet points 0.7.

Vanilla Ice Cream with Sautéed Pears
Prep: 10 min, Cook: 10 min.
  • 1 Tbs. unsalted butter
  • 1/4 cup plus 2 Tbs. brown sugar
  • 4 ripe firm pears, cored and sliced lengthwise
  • 1/2 tsp. cinnamon
  • 3 Tbs. lime juice
  • 2 cups vanilla ice cream

Melt butter with brown sugar in a heavy nonstick skillet over medium heat. Sauté pears and cinnamon 4-5 minutes or until pears begin to soften. Stir in lime juice. When liquid starts to simmer, remove from heat. Serve with ice cream.

Per serving: calories 296, fat 10.5g, 30% calories from fat, cholesterol 37mg, protein 3.1g, carbohydrates 51.3g, fiber 5.0g, sugar 45.5g, sodium 61mg, diet points 6.3.