STEROID
12-23-2011, 12:51 AM
Cannelloni or Manicotti With Chicken & Spinach
Just made this today.
http://img534.imageshack.us/img534/6122/73973421.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg534.imageshack.us%2Fimg5 34%2F6122%2F73973421.jpg)
Total Time 1hr 45 minutes
Servings 6
Ingredients:
12 whole wheat cannelloni tubes tubes
1 tablespoon salt substitute
2 tablespoons xtra virgin olive oil
1 lb boneless skinless chicken breast , cut into 1 inch cubes
1 medium onion , finely chopped
1/2 teaspoon finely chopped fresh thyme or 1/4 teaspoon dried thyme leaves , crushed
1/4 cup dry vermouth
1/2 lb kale , cooked, thoroughly drained and chopped
2 cups low sodium chicken broth
1 cup fat-free ricotta cheese
1 cup fat-free cottage cheese
8 tablespoons fat free Parmesan cheese
1/4 teaspoon fresh ground black pepper
1/8 teaspoon ground nutmeg
3 tablespoons fat free butter
4 tablespoons all-purpose flour
2 cups 2% fat milk
Directions:
In a large mixing bowl combine chicken cubes, onion, thyme and vermouth.
Allow to marinate for at least 30 minutes.
In the meantime, in a large saucepan with 2 cups of water, add spinach and cook until just tender, about 5 minutes.
Drain and cover spinach with cold water; set aside.
Strain the marinade into a large frying pan or skillet; set aside the chicken and onions.
Add chicken broth to the frying pan and bring to a simmer over medium-high heat.
Add chicken/onion to frying pan and poach until the chicken is no longer pink at the center, about 4 minutes.
With a slotted spoon, remove the chicken cubes to a food processor, reserving the poaching liquid.
Process the chicken in short bursts until the cubes are finely chopped.
Drain spinach well, chop and add to the food processor.
Add ricotta cheese, cottage cheese, 4 tablespoons of parmesan cheese, black pepper and nutmeg and process to blend; set aside.
To prepare the sauce, melt butter in a 2 quart saucepan over medium heat.
Gradually whisk in flour to make a paste and cook for 1 minute, stirring constantly, DO NOT BURN or let it go lumpy.
Whisk in reserved poaching liquid, bring to boil, whisking constantly, about 2 minutes.
Add milk and return the liquid to boil, whisking frequently.
Reduce heat to low and let the sauce simmer gently for about 15 minutes, stirring occasionally while you prepare the cannelloni.
In a large cooking pot or pasta cooking pot, fill 3/4 full with water and bring to a rolling boil.
Add 1 tablespoon salt and 2 tablespoons of olive oil.
Add cannelloni or manicotti tubes and cook for about 15 minutes or until al dente'.
When done, transfer tubes to bowl of cold water.
Preheat oven to 400 degrees F.
Thoroughly drain cannelloni tubes and carefully fill them with the stuffing mixture using a small spoon.
In a 9x9-inch oven-proof casserole dish, arrange stuffed cannelloni in a single layer.
Ladle the sauce over the cannelloni.
Sprinkle remaining 4 tablespoons of parmesan cheese over the top.
Cover the casserole dish tightly with aluminum foil.
Bake in preheated 400°F oven for 30 minutes.
Remove foil from the dish and place dish under the broiler, about 3 inches below and broil for about 5 minutes until the cannelloni is lightly browned.
Serve immediately.
Nutritional Information
Amount per serving (2 Cannelloni)
Calories: 462
Protein: 52g
Fat: 10g
Saturated fat: 17g
Carbohydrate: 41g
Fiber: 2.8g
Sodium: 562mg
Cholesterol: 194mg
Just made this today.
http://img534.imageshack.us/img534/6122/73973421.jpg (http://bodybuilderselite.com/bbelite/redirect-to/?redirect=http%3A%2F%2Fimg534.imageshack.us%2Fimg5 34%2F6122%2F73973421.jpg)
Total Time 1hr 45 minutes
Servings 6
Ingredients:
12 whole wheat cannelloni tubes tubes
1 tablespoon salt substitute
2 tablespoons xtra virgin olive oil
1 lb boneless skinless chicken breast , cut into 1 inch cubes
1 medium onion , finely chopped
1/2 teaspoon finely chopped fresh thyme or 1/4 teaspoon dried thyme leaves , crushed
1/4 cup dry vermouth
1/2 lb kale , cooked, thoroughly drained and chopped
2 cups low sodium chicken broth
1 cup fat-free ricotta cheese
1 cup fat-free cottage cheese
8 tablespoons fat free Parmesan cheese
1/4 teaspoon fresh ground black pepper
1/8 teaspoon ground nutmeg
3 tablespoons fat free butter
4 tablespoons all-purpose flour
2 cups 2% fat milk
Directions:
In a large mixing bowl combine chicken cubes, onion, thyme and vermouth.
Allow to marinate for at least 30 minutes.
In the meantime, in a large saucepan with 2 cups of water, add spinach and cook until just tender, about 5 minutes.
Drain and cover spinach with cold water; set aside.
Strain the marinade into a large frying pan or skillet; set aside the chicken and onions.
Add chicken broth to the frying pan and bring to a simmer over medium-high heat.
Add chicken/onion to frying pan and poach until the chicken is no longer pink at the center, about 4 minutes.
With a slotted spoon, remove the chicken cubes to a food processor, reserving the poaching liquid.
Process the chicken in short bursts until the cubes are finely chopped.
Drain spinach well, chop and add to the food processor.
Add ricotta cheese, cottage cheese, 4 tablespoons of parmesan cheese, black pepper and nutmeg and process to blend; set aside.
To prepare the sauce, melt butter in a 2 quart saucepan over medium heat.
Gradually whisk in flour to make a paste and cook for 1 minute, stirring constantly, DO NOT BURN or let it go lumpy.
Whisk in reserved poaching liquid, bring to boil, whisking constantly, about 2 minutes.
Add milk and return the liquid to boil, whisking frequently.
Reduce heat to low and let the sauce simmer gently for about 15 minutes, stirring occasionally while you prepare the cannelloni.
In a large cooking pot or pasta cooking pot, fill 3/4 full with water and bring to a rolling boil.
Add 1 tablespoon salt and 2 tablespoons of olive oil.
Add cannelloni or manicotti tubes and cook for about 15 minutes or until al dente'.
When done, transfer tubes to bowl of cold water.
Preheat oven to 400 degrees F.
Thoroughly drain cannelloni tubes and carefully fill them with the stuffing mixture using a small spoon.
In a 9x9-inch oven-proof casserole dish, arrange stuffed cannelloni in a single layer.
Ladle the sauce over the cannelloni.
Sprinkle remaining 4 tablespoons of parmesan cheese over the top.
Cover the casserole dish tightly with aluminum foil.
Bake in preheated 400°F oven for 30 minutes.
Remove foil from the dish and place dish under the broiler, about 3 inches below and broil for about 5 minutes until the cannelloni is lightly browned.
Serve immediately.
Nutritional Information
Amount per serving (2 Cannelloni)
Calories: 462
Protein: 52g
Fat: 10g
Saturated fat: 17g
Carbohydrate: 41g
Fiber: 2.8g
Sodium: 562mg
Cholesterol: 194mg