Pizza Chicken

When I was pretty little, my mom was trying to figure out what to make for dinner. She saw the tomato sauce, and she saw chicken. She decided to get creative and put the two ingredients together. While she was still trying to figure out what else to put in it, my dad told her he was craving cabbage. That really got her creative juices flowing which then became a family childhood favorite. When she served it, my siblings and I immediately called it Pizza Chicken, even though it is nothing like pizza. The name stuck, and a new tradition was born. For the first time, this original family recipe will be available to the public. This was actually my first time making it, and the first time my mom and I wrote the recipe down on paper. It was so fun working in the kitchen with my mom giving me instructions on our family favorite. Now I can pass it down to my own children. You will need:

1 Large onion (chopped)
1 Large green pepper (chopped)
2- 13 oz cans of large mushrooms (keep juice)
2- 15 oz cans of tomato sauce
3 Cups Shredded Mozzarella
5 lbs Chicken without skin (to absorb flavor)

Seasonings (all to taste):
Salt
Black pepper
Italian herb blend
Minced Garlic

Directions
Grease electric skillet. Place chicken in a single layer in the skillet. Don't cook yet. In a separate bowl, mix onions, green peppers, mushrooms with juice, and tomato sauce. Fill empty tomato sauce can half way with water. Poor water back and forth between both sauce cans to get the remaining sauce. Poor tomato water in the bowl with the vegetables. Add spices to taste in the bowl. spoon part of the sauce mixture onto the chicken just enough to cover . Cut cabbage in half. remove core. Cut each half in quarters or smaller leaving wedges in tacked. Remove loose leaves . If desired, roll loose leaves together to add in (note: loose leaves will turn to mush if in the sauce by itself) . Place wedges and rolls in a single layer on top of the chicken. cover cabbage with the remaining sauce mixture. Cover. Turn skillet on to 400 degrees Fahrenheit. Cook until chicken is done. turn off the skillet. Add cheese on top, cover back up until cheese is melted.

This recipe makes 20 servings. We have a large family, so we have to make a lot. But for those who are cooking for one or a few, all you need to do is use the desired amount of each ingredient. There is no magic trick to adapting this recipe for smaller or larger amounts. That is what I love about "to taste" recipes. I love how easy pizza chicken is to make! If you are only making enough for one person, you only need one wedge or one roll of cabbage...unless you love cabbage and want more. The picture below is me with the pizza chicken already half way gone!

 Nutritional Value:

Calories:               184
Total Fats                 4 g            6%
     Sat Fats               2 g           10%
Cholesterol             59 mg       20 %
Sodium                 719 mg       30 %
Total Carb                8 g            2%
     Dietary fiber        4 g          11%
     Sugars                 4 g
Protein                    28 g           50%
Potassium                                   5%
Vit A                                          6%
Calcium                                    14%
Folic Acid                                   2%
Vit C                                          43%
Iron                                              2%

This recipe include protein, vegetables, fruit (tomatoes), and dairy. The food group that is missing is grains. Our favorite side dish is rice (especially rice with cream cheese and mushrooms mixed in it...shhh...don't tell anyone if that isn't considered healthy ;) ). If you want to make it healthier, then just do plain rice. We love to drizzle the sauce on top of the rice. This dish could probably use more fruit as well. Any fruit would do (how about a fruit salad?), or even a homemade fruit smoothie.

Pizza chicken is an excellent source of protein which is a building block for just about every cell in your body to help grow hair, finger nails, build and repair tissues. Protein is a building block for bones, muscles, cartilage, skin and blood. Pizza Chicken is also an excellent source of Vitamin C which helps protect our bodies from immune system deficiencies, cardiovascular disease, prenatal health problems, eye disease, and skin wrinkling. It can help boost our immune system when we are sick. This recipe is a good source of calcium (if you need to have it dairy free, the calcium value significantly decreases to 2%). Calcium is crucial for for bone strength, bone growth, and preventing osteoporosis. It can also help maintain heart rhythm, muscle function, and more. Even though this delicious recipe doesn't go over the sodium limit, I feel the sodium is a little high for one meal.

I hope you all enjoy my mom's family famous pizza chicken recipe! Enjoy!

Paxson, S.

Vegetarian Spaghetti Casserole

Vegetarian Spaghetti Casserole

Bakes: 350 degrees for 40 mins

Yields: 9 servings

Pan size: 13in x 9in

Total time: Prep:  20 mins  Bake: 40 mins

Ingredients

·         6 ounces uncooked spaghetti

·         1 tablespoon butter

·         1/3 cup shredded Parmesan cheese

·         1 jar (26 ounces) meatless spaghetti sauce

·         2 cups chopped green pepper

·         1 can (14-1/2 ounces) diced tomatoes, drained

·         1 carton (8 ounces) part-skim ricotta cheese

·         1 can (8 ounces) mushroom stems and pieces, drained

·         1 small onion, chopped

·         3 garlic cloves, minced

·         12 fresh basil leaves, thinly sliced

·         1/2 teaspoon dried oregano

·         3 cups (12 ounces) shredded part-skim mozzarella cheese, divided

Directions

1.    Cook spaghetti according to package directions; drain. Add butter and Parmesan cheese; toss to coat. In a large bowl, combine the spaghetti sauce, green pepper and tomatoes.

2.    In a blender, cover and process the ricotta cheese until pureed. Add to the spaghetti sauce mixture. Stir in the mushrooms, onion, garlic, basil, oregano and 1-1/2 cups mozzarella cheese. Add the spaghetti; toss to coat.

3.    Transfer to a 13-in. x 9-in. baking dish coated with cooking spray. Sprinkle with remaining mozzarella. Cover; bake at 350° for 40-45 minutes or until heated through. Yield: 9 servings.

Nutrition facts

1 serving equals:

301 calories

12 g fat (7 g saturated fat)

41 mg cholesterol

774 mg sodium

31 g carbohydrate

4 g fiber                                          

18 g protein

I decided on this dish because pasta is usually a staple in my diet and I want to learn how to keep the noodles and make them a little healthier. I chose a casserole because this allows me to make a lot of food at once and then keep the leftover for the next few meals. This dish is a spin on a comfort food that you can change and tweak to meet your preferences and individual tastes.

Taste: I enjoy savory foods and this is one of the best I’ve had. The combination of the vegetables and the spices brings out a familiar and loved taste and you just can’t go wrong with a marinara and mozzarella dish.

Ease of preparation: This casserole may take a little time to cook but it takes no time to prepare. All of the ingredients are poured together and mixed in a bowl. You add the spaghetti and put the entire concoction into the baking pan. I do not cook very often but making this casserole was so fun and now I have a whole casserole to last me for a lot of meals. This dish also contained may of the ingredients that I already had and is very versatile. You can use any kind of pasta, you can add meat to the sauce if you like, you can put in the veggies you prefer, and you can use many types of cheese. I ran out of the mozzarella to put on top and so I used a reduced fat cheddar. Even with some of the changes I made to it, it was still incredibly delicious.

Carbohydrates: There are carbs in the noodles and if you wanted to go a little healthier you could always use whole wheat noodles instead of regular white noodles. Carbs are the foods that give us energy.

Fats and lipids: In this dish the most fats would come from the cheeses. Fats are necessary to our diet because they help store the energy that fats give us. Fat also gives much needed protection to our organs and other body parts.

Vitamins and minerals: most of the vitamins and minerals come from the veggies that are so abundant in this dish. The green peppers are an excellent source of vitamin A and vitamin C. Vitamin A helps strengthen and defend your immune system, while vitamin C helps the body produce connective tissue between bones and other body parts. Onions also have vitamin C and are high in dietary fiber. The cheese in this dish contributes most of the minerals like Calcium and more trace minerals such as zinc and magnesium. Calcium helps our blood clot, nerves send messages and muscles contract. 

Protein: there isn’t a whole lot of protein in this dish but most of it comes from the cheese, mushrooms, and onions. I decided not to include the mushrooms when I cooked the dish so I could make the meal more complete by adding a side dish of beans or adding meat to the sauce. 

Negative points: The refined pasta does not offer much in the way of nutrients but as stated above, you can always use whole wheat pasta. the cheese is theother potentially dangerous part of this meal. what i mean by this is that it is very tempting to simply add exorbitant amounts of cheese to this recipe. it is also easier to use the cheese you already have. the simplest fix to this problem is to try to start buying the fat reduced or part-skim products.

The best negative aspect of this recipe is that it is so delicious that your friends and family will eat every bite before you get a chance.

 This dish does have a lot of the nutrients that you need. I also decided to pair this meal with a side of broccoli and cauliflower. They added a few more vitamins.d All in all, this dish was delicious, easy to make, and has many easy ways to alter it for personal preference.

One Pot Tomato Basil Pasta

Hey everyone! I would like to share a recipe that I found online on myfridgefood.com quite some time back. It’s a great recipe because it is quick, easy, fairly cheap, and feeds about four people. Not to mention it doesn’t leave multiple pots and pans for cleaning!

Taste:  

Delicious! The dish had the perfect level of spice. And although it did not have any meat component, it did not seem to need it. Nor did it need any additional seasoning such as salt or pepper, though a little parmesan

Ease of preparation: 

Simple! You just throw all ingredients into the pot and put it on the stove with a lid until thoroughly cooked. Takes 20-30 minutes.
 

Specific nutritional value: 

This meal is low in fat (the only fat comes from olive oil), very low in cholesterol, and is high in carbs, fiber, vitamins and potassium.

Estimated Recommended Daily Allowance in One Plate: 

Total Fat: 12%
Saturated Fat: 5%
Cholesterol: 0%
Sodium: 16.25%
Potassium: 8.25%
Carbs: 10.75%
Dietary Fiber: 13.5%
Sugar: 7.75 grams
Protein: 3 grams
Vitamin A: 19.25%
Vitamin C: 23.25%
Vitamin D: 0%            
Vitamin E: 6%
Vitamin B-6: 2.5%
Calcium: 4%
Iron: 11%
Magnesium: 8.75%
Thiamin 15%
Riboflavin: 5%
Niacin: 7.5%
Folic Acid: 12.5% 

Fats and Sugars: 

This meal contains 0% cholesterol, and only 12% of the recommended daily allowance of fat in a single plate, with only about 5% of the recommended daily allowance of saturated fat, according to the nutrition labels on the necessary food items, as well as nutrition facts online for vegetables and spices. This recipe also contains less than eight grams of sugar, so you don’t have to worry about managing sugar for the rest of the day to stay at the recommended allowance.

Vitamins and Minerals: 

As mentioned earlier, this meal is a great source of carbs, fiber and vitamins. Fiber helps to reduces risk of obesity and cardiovascular disease, helps to keep blood glucose levels low, and in keeping the digestive tract and bowels working optimally. The type of fiber found in the tomatoes is insoluble, which helps to prevent constipation. Among the vitamins, there is a good amount of Vitamin C, which acts as an anti-oxidant and boosting the immune system. This meal also contains a good amount of Vitamin A, which is vital for growth and development of the body, as well as for good vision and maintaining a strong immune system.

This meal contains a good amount of sodium; at 16.25% of the RDA, you should keep an eye on sodium levels during the rest of the day, but it is not incredibly high and can easily be managed to stay under the allowance. Sodium can lead to high blood pressure, heart disease, and stroke. Most Americans consume many times the recommended allowance for sodium in a day though, so many may have trouble keeping this at a proper level.

What Else to Eat: 

This meal contains carbs, vegetables, and spices, which give the meal a variety of vitamins. For a good mix of food groups, pair with some meat for protein, such as chicken. Adding parmesan to the meal can add some dairy, and for desert, you could have enjoy fruit in cream or yogurt in order to cover all food groups.

Posted by Andrew Hinton

Crockpot 7up Chicken

7up Crockpot Chicken by Beth Madden
I love this recipe because it is probably the easiest throw in the crockpot recipe that I've ever made. It is a spin off of two recipes that I love: chicken stir fry and 7up grilled chicken. It can be tossed into the crockpot and the cooking does itself.
Taste: I love foods full of flavor and Soy Sauce is sure to do that job! It gives the meal the salty but intense flavor that anything made with rice needs. The vegetables add the earthy flavor that helps cut through all the salt.
Ease of preparation: I don't think this could get any easier to throw together and make. A low prep time and even though the cook time is lengthy, it requires no stirring or checking on. Set your timer and enjoy your day.

Prep time: 10 minutes
Cook time: 3-6 hours depending on cut of chicken
Serving size: 4-6 servings

Recipe:

Crockpot 7up Chicken
2 cups 7up soda pop
3/4 cup Soy Sauce
1 tsp minced garlic (substitute 1 1/2 tsp garlic powder)
1/2 cup Water
4-6 Raw Boneless Chicken Breasts cleaned
2 cups Carrots*
2 cups Celery*

Optional: half an onion*
*Please use FRESH produce

Rice
2 cup white minute rice (I use this because it's quickest)
2 cup water

Optional: more rice for more people

Preparation: 3 hour cook time
You will need a medium to large sized crockpot with a lid. Whisk together 7up, Soy Sauce, garlic, and water in the crockpot. Slice raw chicken to tender sized pieces, about a half inch thick and a couple inches long*. Cut carrots and celery to one inch sized pieces. Put everything in the crockpot at the same time on LOW and cook for 3 hours.
When done cooking, bring 2 cups water to a boil. Add rice, cover, and remove from heat. Rice will be done in 5 minutes.*

*If you use WHOLE chicken breasts, your cook time will be 5-6 hours. If you have a meat thermometer, it should be approximately 165 degrees Fahrenheit internal temperature. It is always safe to check internal temp so as not to over or under cook the protein. May use brown rice for a healthier option, cook time will change and will be listed on the box of rice you purchase.

Nutritional Analysis
Protein: Chicken is a really good and healthy source of protein, even better when it's not fried. (I always try to avoid frying any protein for better nutritional value.) Protein plays a vital role in the building of tissue and organs, as well as regulatory processes.
Vitamins and minerals: plenty of vitamins and minerals from FRESH carrots, celery, onion, and garlic. Vitamins and minerals are crucial for bone production and health, as well as maintaining other normal limits of function within the body.
Carbohydrates: Rice is loaded with carbs, and if you opt to use brown rice, it is really loaded with carbs. These are utilized for energy and are a healthier source of energy and carbohydrates. Our primary source of energy.
Lipids: Very low amount of fat in this meal. Even better to love! Fats work in production of hormones as well as building cell membranes.
One big negative aspect of this meal is the amount of sodium it contains. The soy sauce is overloaded with sodium by itself which is over a thousand milligrams per teaspoon. High sodium causes abnormalities such as high blood pressure that could lead to stroke or heart attack, as well as water retention that causes swelling as well as the kidneys' ability to perform regulatory functions. The meal could use more nutrient dense food. This dish contains little to no dairy. It is possible to get calcium from other nondairy foods such as leafy greens and soy products. Add to your taste for calcium content.

Nutritional Value
4-6 Servings
Per serving:
Calories: 491
Total Fat: 14 g
Carbohydrate: 61 g
Sugar: 13 g
Sodium: 1338 mg
Protein: 31.1 g