Cafe Rio

This is a family favorite when we all get together--sometimes to make it quick I use ready made ranch dressing and then add the tomatillos, etc. I'll use quick rice with the seasonings, and sometimes the grocery store takes care of cooking the chicken for me. The original recipe called for pork, but I find the chicken to be quite good. I hope you enjoy.

Cilantro Dressing

1/2 pkg ranch dressing—or 3 tablespoons mix

1 cups milk

1 cups mayonnaise

2 tomatillos

½ bunch cilantro

juice from 1 lime

1 jalapeno seeded

Place all ingredients in a blender and mix until well bended. Place in fridge for 1 hour

Rice

4 cups water

3 tsp chicken bouillon

3 tsp garlic

½ bunch cilantro

4 oz. Can diced green chilies—mild

¾ teaspoon salt

1 Tlb butter

1/2 onion

2 cups original rice

Bring water to a boil. Meanwhile, put cilantro, chilies, and onion in blender or food processor and chop and blend well. Add all ingredients to boiling water and simmer, covered for 30 minutes or until rice is soft.

Sweet Meat

1 whole chicken cooked

3/4 cup salsa verde

1/2 cup brown sugar

Season chicken with salt, pepper and garlic. Bake in oven at 350 degrees for about 2 hours. Remove meat from bones and chop. Add chili sauce and brown sugar.

This is also delicious with Pork tenderloin

To Make Tostadas

Warm flour tortilla, melt cheese on it. Top with rice, black beans, meat, lettuce, cilantro, salsa and cilantro dressing.

A Healthy Alfredo Sauce

This sauce is low fat but definitely NOT low flavor!

1 Tablespoon butter or margarine

2 small cloves garlic, minced (or 1 teaspoon minced garlic)

1/2 small onion, minced (or 1 Tablespoon dried minced onion)

1 Tablespoon flour

1 1/2 cups skim milk

2 Tablespoons neufchatel (light cream) cheese

1 teaspoon dried basil

1-2 shakes ground nutmeg

1/4 to 1/2 cup grated parmesan cheese

Melt butter in saucepan over medium heat.  Add minced garlic and onion; saute 1-2 minutes.  Stir in flour and gradually add milk, stirring with wire whisk until mixture is blended.  Continue stirring constantly for 8 minutes or until mixture is thickened and bubbly.  Stir in cream cheese and cook for 2 minutes.  Add basil and nutmeg and parmesan cheese.  (Sometimes 1/2 cup is too much- start with 1/4 cup so sauce isn't overly thick).

Pour over hot cooked pasta (fettucine is nice- whole wheat is healthiest!)  Also delicious with cubes of cooked chicken or shrimp.  If you want to be exotic- add artichoke hearts!

Makes 4-6 servings (130 cal and 6.4 grams of fat for 4 servings.  87 calories and 4.2 grams of fat for 6 servings.)

OR you can use it for a different type of pizza sauce!  Pour over pre-made pizza crust.  Add 2 cups cooked cubed chicken breasts.  Then sprinkle shredded mozzarella cheese (or reduced fat cheese) over the top and bake at 400` for 10- 15 minutes until cheese melts and crust is golden brown. (If you want to be REALLY healthy- top pizza crust with fresh spinach before adding sauce, chicken and cheese.)

Chicken and Stuffing Bake

A family favorite over the years has been Chicken and Stuffing Casserole. Whenever a meal needed to be taken in, that casserole was received well. Now I have found a more calorie friendly version that tastes yummy. Give it a try.

Chicken & Stuffing Bake

1 can undiluted condensed cream of mushroom soup--reduced fat and reduced sodium

1 cup fat free milk

1 6oz pkg stuffing mix

2 cups cubed cooked chicken breast

2 cups fresh broccoli florets, cooked

2 celery ribs, finely chopped

1 ½ cups shredded reduced fat Swiss cheese, divided

In a large bowl, combine soup and milk. Add the stuffing mix, chicken, broccoli, celery and 1 cup cheese. Transfer to a greased 9”X13” baking dish

Bake, uncovered at 375 degrees for 20 minutes or until heated through. Sprinkle with remaining cheese and bake for 5 more minutes or until cheese is melted.

1 cup equals 247 calories--Serves 8

Serve with a large salad and orange slices for delicious lo-cal dinner the entire family will enjoy