Ingredients:

2 teaspoons olive oil
1/2 cup vertically sliced onion
1 garlic clove, minced
5 cups broccoli florets
cooking spray
1 1/4 cups 1% low-fat milk
1 cup (4 ounces) shredded reduced-fat Swiss cheese
2 tablespoons chopped fresh parsley
2 teaspoons Dijon mustard
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/8 teaspoon ground nutmeg
4 large egg whites, lightly beaten
2 large eggs, lightly beaten
1 tablespoon grated fresh Parmesan cheese

Procedure:

Preheat oven to 350°F. Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; sauté 1 1/2 minutes. Add broccoli; sauté 1 minute. Spread broccoli mixture into a 9-inch pie plate coated with cooking spray. Combine milk and next 8 ingredients (milk through eggs) in a large bowl. Pour milk mixture over broccoli mixture; sprinkle with Parmesan. Bake at 350° F for 40 minutes or until top is golden and a knife inserted in center comes out clean; let stand 5 minutes.

Ingredients:

4 ounces hot turkey Italian sausage
2 4oz chicken breasts, cut into 1/2-inch pieces
cooking spray
1 1/2 cups frozen chopped onion
2 thyme sprigs
1/3 cup chopped celery
1/3 cup chopped carrot
2 (14 1/2-ounce) cans fat-free, less-sodium chicken broth
2 cups al dente cooked rice (about 7 mins short of being finished)
1 tablespoon chopped fresh parsley
1/4 teaspoon salt
1/8 teaspoon black pepper

Procedure:

Remove casings from sausage. Combine sausage and chicken in a large saucepan coated with cooking spray over high heat; cook 2 minutes, stirring to crumble sausage. Add onion and thyme; cook 2 minutes, stirring occasionally. Add celery, carrot, and broth; bring to a boil. Stir the pre-cooked rice into broth mixture. Cover, reduce heat to medium, and cook 7 minutes or until rice is tender. Discard thyme sprigs. Stir in parsley, salt, and pepper.

Ingredients:

1 (7-ounce) can chipotle chiles in adobo sauce
1 tablespoon butter
1 cup chopped red bell pepper
1/2 cup diced Canadian bacon (about 2 ounces)
1 cup thinly sliced green onions
2 tablespoons all-purpose flour
1 teaspoon chili powder
1/2 teaspoon salt
1/2 teaspoon ground cumin
2 1/4 cups 2% reduced-fat milk
2 cups (8 ounces) shredded reduced-fat sharp cheddar cheese, divided
2 tablespoons chopped fresh cilantro
8 cups hot cooked farfalle (bow tie pasta) or other short pasta

Procedure:

Preheat oven to 400 degrees F. Remove 1 teaspoon adobo sauce and 1 chile(I used two as we like it spicy) from canned chiles; mince the chile. Place remaining sauce and chiles in a zip-top plastic bag; freeze for another use. Melt butter in a large Dutch oven over medium-high heat. Add bell pepper and bacon; sauté 4 minutes. Add onions; sauté 1 minute. Stir in the adobo sauce, minced chile, flour, chili powder, salt, and cumin; cook 1 minute. Gradually add milk; cook until thick and bubbly (about 4 minutes), stirring constantly with a whisk. Remove from heat. Gradually add 1 1/2 cups cheese and cilantro, stirring until cheese melts. Add pasta to pan; toss well. Spoon the pasta mixture into an 11 x 7-inch baking dish coated with cooking spray. Sprinkle 1/2 cup cheese over pasta mixture. Bake at 400 degrees F for 15 minutes or until browned. Makes 6 servings.