A light and refreshing supper

We are always looking for recipes that are low in fat and big on flavor.  You can’t go wrong with roasted chicken and asparagus casserole. Green onion drop biscuits can also be rolled out and cut into biscuits. – Pat

Simple roast chicken

1 4-5 pound roasting chicken

½ teaspoon salt

½ teaspoon pepper

½ teaspoon paprika

1 medium onion, trimmed and quartered

1 celery stalk, cut into 3-in piece

1 medium carrot, cut into 3-in pieces

1 garlic clove

1 bay leaf

vegetable cooking spray

Preheat oven to 400 degrees. Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim fat from chicken. Combine salt, pepper, and paprika; sprinkle over breast, drumsticks, and into the body cavity of chicken. Place onion, celery, carrot, garlic and bay leaf in body cavity. Tie ends of legs together with cord. Lift wing tips up and over back; tuck under chicken. Place chicken, breast, side up, on a broiler pan coated with cooking spray. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 400 degrees for 1 hour or until thermometer registers 180 degrees. Cover chicken loosely with aluminum foil; let stand 10 minutes. Discard skin, vegetables, and bay leaf. Yield: 8 serving.


Creamy asparagus casserole

2 pounds fresh asparagus, cut into 1-inch pieces

¼ cup butter or margarine

¼ cup all-purpose flour

2 cups milk or half-and-half cream

½ teaspoon salt

¼ teaspoon pepper

6 hard-cooked eggs, sliced

1 cup (4 oz) shredded cheddar cheese

1 cup crushed potato chips

Place the asparagus in a large saucepan with enough water to cover; cook unto crisp-tender. Drain well; set aside. In a saucepan over medium heat, melt butter. Stir in flour until smooth. Gradually add milk. Bring to a boil over medium heat; cook and stir for 2 minutes. Add salt and pepper. Layer half of the asparagus in an ungreased 11 x 7 x 2-in baking dish. Cover with half of the eggs, cheese and sauce. Repeat layers. Sprinkle with potato chips. Bake, uncovered, at 350 degrees for 30 minutes or until heated through. Yield: 6-8 servings.


Dessert fruit cup

1 (15 oz) can fruit cocktail, drained

1 to 2 medium firm bananas, sliced

1 (8 oz) pineapple tidbits, drained

1  (21 oz) can sugar-free cherry pie filling

whipped topping, toasted flaked coconut and slivered almonds

Spoon fruit cocktail into individual bowls, top with bananas, pineapple tidbits and pie filling. Garnish with whipped topping, coconut, and almonds. Yield: 6 serving.


Green onion drop biscuits

2 cups all-purpose flour

2 teaspoons baking powder

½ salt

¼ baking soda

3 tablespoons vegetable shortening

¼ cup finely chopped green onions

1 cup low-fat buttermilk

vegetable cooking spray

Preheat oven to 400 degrees. Combine first 4 ingredients in a bowl, cut in shortening with a pastry blender until mixture resembles coarse meal. Stir in onions. Add buttermilk, stirring just until flour mixture is moist. Drop dough by heaping tablespoons onto a baking sheet coated with cooking spray. Bake at 400 degrees for 15 minutes, or until lightly browned. Yield: 16 servings.



• When a recipe calls for one whole chicken, you can substitute two large chicken breasts.

• Instead of moistening chicken with water or milk before coating it, brush on barbecue sauce for added flavor.

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