Ingredients:

• 2/3 cup long grain and wild rice blend, uncooked
• 1 tablespoon onion, minced
• 1 tablespoon fresh parsley
• 1 cup carrots
• 1 pound chicken breast, cooked
• 2 tablespoons butter
• 1/4 cup all-purpose white flour
• 5 cups low-sodium chicken broth
• 1 tablespoon slivered almonds (optional)

Directions:

1. Combine rice with 2 cups broth 1/2 cup water. Cook in a rice cooker or on the stove top.
   2. Mince onion and parsley. Grate carrots. Chop chicken.
   3. Melt butter in a saucepan; add onion and sauté until tender.
   4. Blend in flour; gradually add chicken broth.
   5. Cook over medium heat, stirring constantly, until mixture thickens
   slightly.
   6. Stir in cooked rice, chicken, and carrots. Simmer 5 minutes.
   7. Add almonds and garnish with chopped parsley before serving.

• Prepare rice according to package, omitting salt or seasoning package if included

Shredded Mexican Crock Pot Chicken

Serves: 12

Ingredients:

• 2 ¼ lbs. boneless, skinless chicken breast
• 1 c diced onion
• ½ c lime juice
• 1 tsp chili powder
• 1 tsp ground coriander
• 2 ½ tsp cumin
• 1 ½ tsp garlic powder
• 2 tsp paprika

Directions:

Spray bottom and sides of a crock pot with oil. Place onions on the bottom; add chicken, lime juice and spices.

Cook 6-8 hours on high or until done. Shred chicken with 2 forks.

Nutrition:

Calories 114
Sodium 61 mg
Potassium 265 mg
Phosphorus 183 mg
Calcium 16 mg
Carbohydrate 2 g
Protein 21 g

Chicken Salad

Ingredients:

• 3 oz Baked Chicken Breast Chopped
• 1/4 C Celery Chopped
• 1/8 c red onion Chopped
• 1/8 c white onion Chopped
• 1 green onion Chopped
• 1 tablespoon chopped parsley
• 1/8 tsp dijon mustard
• 1 tsp lemon juice
• Sprinkle of garlic powder
• 1 Tbs mayonnaise
• Pepper to taste
• Croissant Bun
• Mix all together and serve on a bun

Nutrition:

Calories 470
Protein 25g
Carbohydrate 49 g
Fat 19g
Cholesterol 110 mg
Sodium 491 mg
Potassium 509mg
Phosphorus 277
Calcium 56 mg
Fiber 8 g

Empanadas

Ingredients:

• 1/2 lb lean ground beef
• ½ chopped tomato
• 1/4 c onion chopped
• 6 zucchini, sliced
• ½ tsp pepper
• 2 c flour
• 1/4 c oil
• 1/2 c ice cold water

Directions:

Saute beef, tomato, onion, zucchini and pepper.

Mix flour and oil, add ice water a little at a time until mixture is moist. Let stand 30 minutes.

Divide dough into 12 balls and roll each into a tortilla. Fill with beef mixture. Fold over and seal edges with water.

Bake 40 minutes

Nutrition:

• Calories 170
• Fat 8 g
• Protein 8 g
• Sodium 16 mg
• Potassium 247 mg
• Phosphorus 67 mg

Mulled Apple Cider

Ingredients:

• 6 c of Apple Cider
• 1 tsp. Ground Cinnamon
• ¼ tsp. Ground Nutmeg
• Cinnamon Sticks

Directions:

Add apple cider in a pot and add cinnamon and nutmeg. Heat till simmering, stirring occasionally. Add cinnamon sticks for stirring. Serves 6

Nutrition:

Calories: 110
Protein: 0 gm
Potassium: 1.9 mg
Fiber: .2 gm