• 2 Tablespoons butter or margarine
• 1 small onion chopped
• 2 1/2 Tablespoons all purpose flour
• 1 cup chicken broth
• 1/2 cup 2%, whole or 1% milk
• 1/2 to 1 teaspoon salt, depends on your taste
• 1/4 to 1/2 teaspoon pepper, depends on your taste
• 1/8 teaspoon ground nutmeg
• 1/2 teaspoon paprika (optional)
• 6 to 7 ounce can canned chicken, drained
• 1 cup frozen chopped broccoli
• 2 Tablespoons fresh parsley, chopped or 1/2 Tablespoon dried parsley
• 6 to 8 frozen, ready to bake, puff pastry shells

Cook broccoli according to package directions, drain and set aside.

Put pastries in the oven and bake according to their directions. They take about 20-25 minutes.

Meanwhile, melt butter in a pan over medium heat. Add onion, saute until tender, about 5 minutes.

Stir in flour, until bubbly. Stir in broth, milk and seasonings. Cook, stirring constantly until sauce boils and thickens (you want a gravy-like consistency), about 10 minutes.

Gently fold in chicken, broccoli and parsley. Cook one more minute until hot.

Serve in puff pastries.

Note: Instead of using chicken you can also try this recipe with tuna or beef.

It doesn’t always have to taste healthy to be good for you—and you don’t have to send your healthy eating habits packing to truly feel satisfied. Little tweaks here and there, such as baking instead of frying, can make all the difference in your waistline, while still resulting in a meal that’s rich in flavor.

• 1⁄4 cup flour
• 3⁄4 teaspoons salt
• 3/4 teaspoon black pepper
• 4 to 6 boneless, skinless chicken breast halves
• 2 Tablespoons extra virgin olive oil
• 1 large red onion, cut in half lengthwise, then thinly sliced
• 1 cup chicken broth or chicken stock
• 2 Tablespoons balsamic vinegar
• 2 teaspoons fresh thyme leaves or 1⁄2 teaspoon dried thyme

Mix flour and 1⁄2 tsp each salt and pepper on a plate. Add chicken; turn to coat. Shake off excess.

Heat oil in a large cast-iron or other heavy skillet over medium heat. Add chicken and cook, turning once, 10 minutes or until browned and cooked through. Remove to a plate; cover to keep warm.

Add onion to skillet and saute 1 to 2 minutes until lightly browned. Add broth, vinegar, thyme and remaining 1⁄4 tsp each salt and pepper. Bring to a boil and cook, stirring often, 7 minutes or until onions are soft and sauce is syrupy. Spoon over chicken.

For the noodles

• 3 cups all purpose flour
• 3 eggs at room temperature or put in hot tap water for at least 5 minutes
• 4 Tablespoons milk, water or chicken broth, more if needed

Mix all above together to form a stiff dough, knead for 5 minutes or until well combined. Roll out with rolling pin or heavy glass cup onto floured surface to desired thickness. Dust both sides well with flour and roll up and cut into desired widths. Fluff up and unroll. Allow to sit, fluffing up occasionally for at least an hour.

Stock

• 8 cups chicken broth or stock
• one 5 to 10 ounce can chicken breast in water or oil undrained
• 3 envelopes Lipton cream of chicken soup or one 10.5 ounce can cream of chicken soup

In large stock pot combine chicken broth and chicken breast, bring to a boil and add noodles one handful at a time stirring after each addition. Cover and reduce heat to low and simmer for 30 to 40 minutes or until noodles are at your desired doneness. Add the cream of chicken soup and bring back to a boil while stirring. Boil for an additional 5 minutes. Season with salt and pepper to taste. Turn heat to the lowest setting and let noodles sit covered for at least 20 minutes.

• 2 Tablespoons olive, canola, or vegetable oil
• 1 medium to large onion chopped
• 2 cloves garlic, minced or 2 teaspoons pre-minced garlic
• 1 Tablespoon curry powder
• 2 Teaspoons light or dark brown sugar
• 200ml chicken stock or broth
• 2 Tablespoons soy sauce
• 4 to 6 skinless and boneless chicken breasts, cut into chunks
• 3 Tablespoons corn starch or all purpose flour

Heat the oil in a wok or skillet add onions and garlic and fry for 2 minutes. Stir in curry powder and fry for further 30 seconds. Add sugar, stock or broth and soy sauce and bring to the boil. Toss the chicken pieces in the corn starch or flour and lay in bottom of slow cooker, pour over sauce and cook on low for 4-6 hours. Season and serve with rice.