Greek-Style Chicken and Roasted Potatoes, Low Calorie and Bursting with Flavor

Yield: Makes 5 servings

 

Ingredients

For Roasted Potatoes:
1 pound (1 mesh bag) teeny tiny potatoes (whole) or red potatoes cut in fours, see shopping tip
¾ tablespoon olive oil
Salt and fresh ground pepper

Marinate Chicken:
1½ pounds chicken breast tenders, boneless, skinless
2 fresh lemons
Salt and fresh ground pepper

Greek Salad Salsa:
2 cups grape or sugar plum tomatoes
1½ cup cucumber, peeled and chopped
1 orange or yellow bell pepper, trimmed and chopped
½ cup scallions, chopped, use white and green part
⅓ cup Ken’s Lite Caesar Dressing or Cardini’s Light Caesar Vinaigrette, see shopping tip
2 tablespoon lemon juice
¼ teaspoon dried oregano

For Topping:
⅓ cup fat-free feta cheese, see shopping tip
8 Kalamata olives, sliced

 

Directions

1. Preheat oven to 450 degrees.

2. To roast the potatoes-Place potatoes on a baking sheet. Drizzle olive oil all over potatoes and toss to coat. Sprinkle with a little salt and pepper. Bake in oven for about 25-30 minutes until soft and browned. Remove from oven, cover with foil to keep warm and set aside.

3. While potatoes are roasting, place chicken tenders in a bowl. Squeeze the juice of 2 lemons all over the chicken. Sprinkle with a little salt and pepper. Place in the refrigerator to marinate for 15 minutes and up to 2 hours.

4. To make the Greek salad salsa-Place all salsa ingredients in a bowl and toss with dressing, lemon juice and oregano. Refrigerate until ready to serve.

5. To cook chicken: In a large nonstick pan, heat 1 teaspoon oil. Add chicken and cook about 3 minutes on each side over medium-high heat until completely cook through.

6. To serve: Add the chicken to a large serving plate. Place the roasted potatoes all around. Top with Greek salad salsa. Sprinkle all over the top with feta cheese and olives.

7. If you don’t plan to serve this dish all at once, only toss in dressing the portion you’ll use and store the leftovers separately in the refrigerator. Toss the remaining Greek salsa when ready to serve the next day. Left-overs are yummy to pack for lunch!

Man-Pleasing Chicken

Ingredients

1.5 pound package of chicken thighs
salt and pepper

For the sauce
1/2 cup of dijon mustard
1/4 cup of maple syrup
1 tablespoon of rice/rice wine vinegar

 

Directions

1. preheat your oven to 450ºF. Then mix together the sauce ingredients.

2. Put a 1.5 pound package of chicken thighs into a foil-lined, oven-proof baking dish. I used boneless, skinless thighs. Six came in my package, which made enough to serve 3 people. Then, salt and pepper the thighs. Pour your maple mustard mixture over them, turning the thighs in the mixture so they are fully coated.

3. Put the chicken thighs into the oven, and let them bake for 40 minutes or until a meat thermometer reads 165ºF. Baste the tops of the chicken with more sauce half way through. I find that a meat thermometer is essential in cooking because it allows me to check for doneness without cutting into the meat and losing its precious juices. Let the chicken rest for 5 minutes before serving.

4. Plate the chicken, making sure to spoon some extra sauce over the top. Sprinkle over some fresh rosemary. If there is ever a time to use fresh herbs, THIS IS IT! The flavors are just so good together. Enjoy the savory goodness of this meal!

 

Abby’s Chicken Rollatini

Ingredients

6 skinless, boneless chicken breast halves
1/2 cup shredded Parmesan cheese
1 clove garlic, finely chopped
4 teaspoons butter
4 ounces thinly sliced prosciutto
10 ounces sliced whole milk mozzarella cheese
1/3 cup white wine
1/4 cup olive oil
1 pinch black pepper

 

Directions

1. Preheat oven to 325 degrees F (165 degrees C).

2. Pound chicken breasts flat, and lay them on work surface. Sprinkle liberally with Parmesan cheese on both sides. Place a pinch of minced garlic and 1 teaspoon butter in the center of each breast. Cover each breast with a layer of prosciutto and mozzarella cheese. Reserve some of the prosciutto to place on top of the chicken. Roll up each chicken breast, and secure with toothpicks.

3. In a 9×13 inch baking dish, combine white wine and olive oil. Arrange chicken rolls in dish. Place a small piece of prosciutto on top of each roll, and sprinkle with pepper.

4. Bake in preheated oven for 30 minutes, or until chicken is no longer pink, an juices run clear.

Olive Garden Chicken & Gnocchi Soup

Ingredients

1 cup chicken breasts, cooked and diced
4 cups chicken broth
2 cups cream (I just use evaporated milk and works great!)
½ cup celery, finely diced
1 garlic clove, minced
½ cup carrots, finely shredded
½ cup onion, finely diced
1 cup fresh spinach, coarsely chopped
1 tablespoon extra virgin oil
½ teaspoon thyme
½ teaspoon parsley
Freshly grated parmesan cheese – optional

Directions

1. 1 pound potato gnocchi – can buy this in the gourmet section of many supermarkets or find a recipe for homemade in the resource section.

2. Sauté the onion, celery, garlic, spinach, carrots in the olive oil till the onion is nearly translucent. Add the chicken, chicken broth, and spices. Bring to a boil. Slowly add the gnocchi into the boiling broth. Turn down the heat and let simmer for about 10 minutes.

3. (If you want a thicker soup, add 1 tablespoon corn starch to the cream before you add it into the broth). Add the cream. Slowly allow the mixture to come to a boil and then turn it off.

Chicken Rolls

Ingredients

1 (8 ounce) package refrigerated crescent rolls
1 (3 ounce) package cream cheese with chives, softened
2 tablespoons butter
1 cup shredded cooked chicken
3/4 cup sliced fresh mushrooms
1/2 teaspoon lemon pepper
2 tablespoons butter, melted
3 cups seasoned croutons, crushed
1/3 cup drippings from a roast chicken
1 tablespoon minced onion
1/2 cup dry white wine
1 cup chicken stock
2 tablespoons cornstarch
3 tablespoons chicken stock
salt and ground black pepper to taste

 

Directions

1. Preheat an oven to 350 degrees F (175 degrees C). Roll out and separate the crescent roll dough on a large baking sheet.

2. Mix together the cream cheese and butter in a bowl until well blended. Stir in the shredded chicken, mushrooms, and lemon pepper. Fill the crescent rolls with a tablespoonful of the chicken mixture. Roll each piece up beginning with the wide end; press and seal the top of the rolled dough. Brush the rolls with butter, then roll them in the crushed croutons. Return the coated rolls back to the baking sheet.

3. Bake in the preheated oven until golden brown, about 20 minutes.

4. Heat the drippings in a large skillet over medium-high heat. Stir in the onion and wine; cook and stir until most of the wine has evaporated, about 5 minutes. Pour in 1 cup of chicken stock and continue to cook and stir until the sauce has reduced by half, about 15 minutes. Reduce heat to low. Mix the cornstarch and remaining 3 tablespoons of chicken stock in a small bowl. Stir the cornstarch mixture into the skillet until thickened, about 5 minutes. Season with salt and pepper.

5. Spoon the hot gravy over the chicken rolls before serving.

Homemade Chicken and Dumplings

Ingredients

2 cups Flour
½ teaspoons Baking Powder
1 pinch Salt
2 Tablespoons Butter
1 cup Milk, A Bit Less Than A Full Cup
2 quarts Chicken Broth
3 cups Cooked Chicken

Directions

1. In a bowl, combine the flour, baking powder and salt. Cut the butter into the dry ingredients with a fork or pastry blender. Stir in the milk, mixing with a fork until the dough forms a ball.

2. Heavily flour a work surface. You’ll need a rolling pin and something to cut the dumplings with. I like to use a pizza cutter. I also like to use a small spatula to lift the dumplings off the cutting surface.

3. Roll the dough out thin with a heavily floured rolling pin. Dip your cutter in flour and cut the dumplings in squares about 2″x2″. It’s okay for them not to be exact. Just eye ball it. Some will be bigger, some smaller, some shaped funny.

4. Use the floured spatula to put them on a heavily floured plate. Just keep flouring between the layers of dumplings.

5. To cook them, bring the broth to a boil. Drop the dumplings in one at a time, stirring while you add them. The extra flour on them will help thicken the broth. Cook them for about 15-20 minutes or until they not doughy tasting. Add the cooked chicken to the pot and you’re done!

6. For more pictures and instructions, see the related link above!

Pretzel Chicken with Citrus Sauce & Baked Potato

Ingredients

4 skinless, boneless chicken breast halves (about 1-1/2 pounds)
1 potato
Frozen broccoli florets (as many as desired, I believe I used almost 2 cups)
Newman’s Own Organics Hi-Protein Pretzels

Directions

1. Preheat oven to 350 degrees F.

2. Dip one 3-ounce boneless, skinless chicken breast in 1 beaten egg and then in 1/4 cup crushed pretzels.

3. Bake chicken and 1 small potato for about 40 minutes. Whisk together 2 tablespoons orange juice with 2 teaspoons olive oil, 1 tablespoon vinegar and salt and pepper to taste.

4. Drizzle baked chicken with orange sauce and top potato with 2 tablespoons yogurt. Serve with 1 cup steamed broccoli.

Pan-Roasted Chicken With Lemon-Garlic Green Beans

Ingredients

6 tablespoons olive oil
2 lemons, 1 thinly sliced, 1 juiced
4 cloves garlic, minced
1 teaspoon kosher salt
1/2 teaspoon freshly ground black pepper
3/4 pound trimmed green beans
8 small red potatoes, quartered
4 chicken breasts (bones left in, with skin, about 3 1/4 pounds)

Directions

1. Preheat oven to 450°F. Coat a large baking dish or cast-iron skillet with 1 tablespoon of the olive oil. Arrange the lemon slices in a single layer in the bottom of the dish or skillet.

2. In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper; add the green beans and toss to coat. Using a slotted spoon or tongs, remove the green beans and arrange them on top of the lemon slices. Add the potatoes to the same olive-oil mixture and toss to coat. Using a slotted spoon or tongs, arrange the potatoes along the inside edge of the dish or skillet on top of the green beans. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly. Place the chicken, skin-side up, in the dish or skillet. Pour any of the remaining olive-oil mixture over the chicken.

3. Roast for 50 minutes. Remove the chicken from the dish or skillet. Place the beans and potatoes back in oven for 10 minutes more or until the potatoes are tender. Place a chicken breast on each of 4 serving plates; divide the green beans and potatoes equally. Serve warm.

Slow Cooker Angel Chicken

Ingredients

4 skinless, boneless chicken breast halves (about 1-1/2 pounds)
1 8-oz. pkg. fresh button mushrooms, quartered
1 6-oz. pkg. fresh shiitake mushrooms, stems removed, caps sliced
1/4 cup butter
1 0.7-oz. pkg. Italian dry salad dressing mix
1 10-3/4-oz. can condensed golden mushroom soup
1/2 cup dry white wine
1/2 of an 8-oz. tub cream cheese spread with chives and onion
Hot cooked rice or angel hair pasta

 

Directions

1. Melt butter in a saucepan.

2. Add in italian dressing packet

3. Stir in soup , wine and cream cheese until it combines and melts

4. Cut up mushrooms (I used all button…because I had them)

5. Mixture is combined.

6. Place mushrooms on the bottom of slow cooker…top with chicken….pour sauce on top.
Close top and cook on low for 5 hours….yummo!!!!

Chick-fil-A Bites with Honey Mustard Dipping Sauce

Ingredients

2 large chicken breasts, cut into bite-sized pieces and seasoned with salt & pepper
3/4 cup milk
1/4 cup pickle juice
1 egg
1 1/4 cups flour
2 Tablespoons powdered sugar
2 teaspoons salt
1 teaspoon pepper
1/2 cup peanut oil, divided (or canola or vegetable oil)

Honey Mustard Dipping Sauce:
1/2 cup plain greek yogurt
1 1/2 Tablespoons yellow mustard
1 Tablespoon Dijon mustard
2 Tablespoons honey

Directions

1. Whisk together egg, milk and pickle juice, and pour into a large ziplock bag or bowl. Add chicken pieces and marinate in the refrigerator for 2-4 hours.

2. Combine flour, powdered sugar, salt and pepper in a large ziplock bag. Shake to combine. Remove chicken from the marinade and add into the bag. Shake to coat the chicken completely.

3. Heat half the oil in a large skillet or dutch oven over medium-high heat (6 or 7 out of 10.) Test the oil by dropping in a bit of the flour mixture. If it sizzles, the oil is ready, if it pops, lower the temperature a bit.

4. Gently place chicken pieces into the oil with tongs. Do this in 2 batches, as you don’t want to overcrowd the pan. Cook the chicken for 3-4 minutes, or until golden brown on one side. Turn the chicken over and allow to cook for 3-4 more minutes. Remove to a paper-towel lined plate. Heat the remaining oil and continue with the other half of the chicken pieces.

5. Stir together the honey mustard dipping sauce ingredients, and serve with the hot chicken bites.

South Beach Diet Chicken Pasta Salad

Ingredients

3/4 poundspiral shaped whole-wheat pasta; (12 ounces)
1 cupmayo
1 canevaporated skim milk; (5 ounces)
1/4 cupdijon mustard
1/2 teaspoonsugar substitute
1/2 teaspoon Salt
1/4 teaspoon pepper
1/4 teaspoonground cumin
2 cupscooked chicken; shredded
1/3 cupred onion; chopped
1/2 cupcelery; diced
1/2 cup Green Pepper; Chopped

 

Directions

1. Prepare pasta according to directions. Rinse under cold water and drain. In a
large bowl, combine mayo, evaporated skim milk, mustard, sugar, salt, pepper,
and cumin; mix well.

2. Add chicken, onion, celery, green pepper, and drained pasta; mix well. Serve immediately.

Catherine’s Spicy Chicken Soup

Ingredients

2 quarts water
8 skinless, boneless chicken breast halves
1/2 teaspoon salt
1 teaspoon ground black pepper
1 teaspoon garlic powder
2 tablespoons dried parsley
1 tablespoon onion powder
5 cubes chicken bouillon
3 tablespoons olive oil
1 onion, chopped
3 cloves garlic, chopped
1 (16 ounce) jar chunky salsa
2 (14.5 ounce) cans peeled and diced tomatoes
1 (14.5 ounce) can whole peeled tomatoes
1 (10.75 ounce) can condensed tomato soup
3 tablespoons chili powder
1 (15 ounce) can whole kernel corn, drained
2 (16 ounce) cans chili beans, undrained
1 (8 ounce) container sour cream

Directions

1. In a large pot over medium heat, combine water, chicken, salt, pepper, garlic powder, parsley, onion powder and bouillon cubes. Bring to a boil, then reduce heat and simmer 1 hour, or until chicken juices run clear. Remove chicken, reserve broth. Shred chicken.

2. In a large pot over medium heat, cook onion and garlic in olive oil until slightly browned. Stir in salsa, diced tomatoes, whole tomatoes, tomato soup, chili powder, corn, chili beans, sour cream, shredded chicken and 5 cups broth. Simmer 30 minutes.

Baked Garlic Brown Sugar Chicken

This scrumptious garlic chicken recipe is sure to bring quite a smile to your table’s faces. Garlic chicken meal plans and baked chicken recipes tend to be popular among most chicken lovers, but this one surely flies the coop. With a nice addition of brown sugar, the flavor of this garlic chicken breast recipe not only sends wonders to the taste buds, but is quite easy to make!

Ingredients

4 boneless skinless chicken breasts
4 garlic cloves, minced
4 tablespoons brown sugar

Directions

1. Preheat oven to 500°F and lightly grease a casserole dish.

2. In small sauté pan, sauté garlic with the oil until tender.

3. Remove from heat and stir in brown sugar.

4. Place chicken breasts in a prepared baking dish and cover with the garlic and brown sugar mixture.

5. Add salt and pepper to taste.

6. Bake uncovered for 15-30 minutes.

Orange Chipotle Chicken with Cilantro Rice

Ingredients

1 tsp chile powder
1/2 tsp ground cumin
1/2 tsp sea salt, divided
1 tsp safflower oil
4 boneless, skinless chicken breasts (about 1 lb), rinsed and patted dry, pounded 1/2-inch thick
Juice 1 medium navel orange (1/3 cup orange juice)
2 tbsp pure maple syrup
1 tbsp chopped chipotle chiles in adobo sauce
1 tsp orange zest
2 cups cooked brown rice
1/4 packed cup chopped cilantro leaves

 

Directions

1. In a small bowl, combine chile powder, cumin and 1/4 tsp salt. Heat oil in a large nonstick skillet to medium-high. Tilt skillet to coat bottom lightly. Season both sides of chicken with chile-cumin mixture and cook for 3 minutes per side or until no longer pink in center. Remove from skillet and set aside.

2. Add orange juice and maple syrup to juice and bits left in skillet and cook for 1 minute to thicken slightly (until it measures 1/4 cup liquid), stirring constantly. Remove from heat, stir in chipotle chiles in adobo sauce and orange zest. Add chicken back to skillet, return to heat and cook for 1 minute on medium-high, turning constantly.

3. In a medium bowl, combine rice, cilantro and remaining 1/4 tsp salt. Serve chicken over rice and spoon any excess glaze over top chicken pieces.

Angel Chicken

Yield: Makes 4 Servings

 

Ingredients

1 of 8-ounce packagefresh button mushrooms, quartered
1 of 6-ounce packagefresh shiitake mushrooms, stems removed, caps sliced
4 skinless, boneless chicken breast halves (about 1-1/2pounds)
1/4 cupbutter
1 of 0.7-ounce packageItalian dry salad dressing mix
1 10 3/4-ounce cancondensed golden mushroom soup
1/2 cupdry white wine
1/2 of an 8-ounce tubcream cheese spread with chives and onion
Hot cooked rice or angel hair pasta
Snipped fresh chives (optional)

 

Directions

1. Combine mushrooms in a 3-1/2 or 4-quart slow cooker; top with chicken breast. Melt butter in a medium saucepan; stir in Italian dressing mix. Stir in mushroom soup, white wine, and cream cheese until melted; pour over chicken.

2. Cover; cook on low-heat setting for 4 to 5 hours.

3. Serve chicken and sauce over cooked rice. Sprinkle with chives, if desired.

Amateur’s Light Breeze Chicken Chili

Ingredients

2 (10 ounce) cans chunk chicken, undrained
2 (16 ounce) cans chili beans, drained
3 (14.5 ounce) cans Mexican-style stewed tomatoes
1 (12 ounce) jar sliced jalapeno peppers
1 large onion, chopped
2 large green bell peppers, seeded and chopped
1 1/2 tablespoons chili powder
2 tablespoons ground cumin
10 cups water, or as needed
1 (14.5 ounce) can chicken broth
salt to taste

 

Directions

1. In a large stockpot, combine the chicken, chili beans, tomatoes, jalapenos, onion and green bell pepper. Season with chili powder and cumin.

2. Pour in the chicken broth, and enough water to cover the ingredients. Stir well, and bring to a boil. Reduce heat to medium, and let simmer for one hour. Season with salt to taste.

 

Mexican Casserole

Ingredients

1 pound lean ground beef
1 can Ranch Style beans
1 10-12 ounce bag tortilla chips, crushed (I didn’t use the whole bag)
1 can Ro-tel tomatoes
1 small onion, chopped
2 cups shredded cheddar cheese, divided
1 package taco seasoning
1 can cream of chicken soup
1/2 cup water
sour cream and salsa for serving

 

Directions

1. Preheat oven to 325 degrees. In a large skillet, brown meat and drain off fat. Stir in beans, tomatoes, onion, taco seasoning, soup and water. Simmer over medium-low heat until everything is well combined and heated through.

2. Grease a 9×13 casserole dish. Put down a layer of crushed tortilla chips, followed by a layer of the meat/bean mixture, then half of the cheddar cheese. Repeat layers. Cover with foil and bake for 20-30 minutes, or until bubbly.

3. Let sit for 5-10 minutes before serving. Top with sour cream and salsa.

Chicken Tortilla Soup

Ingredients

1 lb boneless skinless chicken breasts
1 medium onion, finely chopped (1/2 cup)
1 can (10 oz) diced tomatoes with green chiles, undrained
1 can (10 oz) Old El Paso mild enchilada sauce
1 can (4.5 oz) Old El Paso chopped green chiles
1 3/4 cups Progresso chicken broth (from 32-oz carton)
1 cup Green Giant Valley Fresh Steamers Extra Sweet Niblets frozen corn (from 12-oz bag), thawed
3 teaspoons dried minced garlic
2 teaspoons chili powder
1 1/2 teaspoons ground cumin
1/2 teaspoon salt
4 soft corn tortillas (5 to 6 inch), cut into 1-inch strips

 

Directions

1. Spray 3 1/2- to 4-quart slow cooker with cooking spray. Place chicken in slow cooker. Add all remaining ingredients.

2. Cover; cook on Low heat setting 6 to 7 hours.

3. Remove chicken; shred with 2 forks. Return to slow cooker; stir well to blend.

Lighter Buffalo Chicken Dip

Ingredients

4 oz reduced fat cream cheese, softened
1 cup fat free sour cream
1/2 cup Franks hot sauce (or whatever hot sauce you like)
1/2 cup crumbled blue cheese
1 tsp white wine vinegar
2 cups (14 oz raw) cooked shredded chicken

 

Directions

1. Mix the first 5 ingredients together until smooth.

2. Add the chicken and put this in the crock pot on low for 3-4 hours. Serve warm.

Cheese Soup with Broccoli

Ingredients

1 onion, chopped
6 tablespoons margarine
1/3 cup all-purpose flour
salt and pepper to taste
4 cups milk
3 cups chicken broth
1 carrot, shredded
1 cup broccoli florets
1/2 cup chopped celery
1 pound processed cheese food (eg. Velveeta), cubed

Directions

1. In a large saucepan on medium high heat, saute the onions in the butter or margarine until tender. Add the flour and salt and pepper to taste. Mix until smooth. Add the milk slowly, until mixture is thick and bubbling.

2. In a smaller saucepan, bring the chicken broth to a boil. Add the carrot, celery, and broccoli. Cook about 5 minutes, or until tender. Combine the broth mixture with the milk mixture and stir until fully blended.

3. Add the cheese. Allow soup to heat over medium heat until cheese is melted. Important: DO NOT let the soup boil because the cheese will separate and curdle the soup. Serve hot and enjoy!

Chicken Marsala

Ingredients

4 (6-8oz) chicken breasts, boneless skinless, tenderloins removed and trimmed
1 cup flour
Salt and pepper
1/4 cup vegetable oil
2 1/2 oz pancetta, cut into pieces 1 inch long and 1/8 inch wide
8 oz white mushrooms, trimmed and sliced thin
1 garlic clove, minced
1 teas tomato paste
1 1/2 cups sweet Marsala wine
4 1/2 teas lemon juice
4 tbs unsalted butter, cut into 4 pieces and chilled
2 tbs chopped fresh parsley

 

Directions

1. Adjust oven rack to middle position and heat oven to 200 degrees. Halve chicken horizontally, then cover chicken halves with plastic wrap and pound to an even 1/4 inch thickness with meat pounder. Place flour in a shallow dish or pie plate.

2. Pat chicken dry with paper towels and season with salt and pepper. Working with 1 cutlet at a time, dredge in four mixture, shaking off excess, and transfer to large plate.

3. Heat 2 tbs oil in a 12 inch skillet over medium-high heat until shimmering. Place 4 cutlets in skillet and cook until golden brown on first side, about 3 minutes. Flip cutlets, reduce heat to medium, and cook until no longer pink and lightly browned on second side, about 2 minutes longer; transfer to large oven safe plate. Wipe out skillet. Repeat with remaining 2 tbs oil and remaining cutlets. Tent loosely with aluminum foil and transfer to oven to keep warm while making sauce.

4. Cook pancetta in now-empty skillet over low heat, stirring occasionally and scraping up any browned bits, until crisp, about 5 minutes. remove pancetta with slotted spoon and transfer to paper towel lined plate.

5. Add mushrooms to skillet, increase heat to medium-high and cook stirring occasionally, until softened and lightly browned, about 8 minutes. Stir in garlic and tomato paste, and crisp pancetta and cook until tomato paste begins to brown, about 1 minute.

6. Off heat stir in Marsala, scraping any browned bits. Return to high heat, bring to a vigorous simmer, and cook stirring occasionally, until sauce is thickened and measures 1 1/4 cups, about 5 minutes.

7. Off heat, stir in lemon juice and any accumulated chicken juices. Whisk in butter, 1 piece at a time.

8. Stir in parsley and season with salt and pepper to taste. Pour sauce over chicken and serve immediately.

Cajun Chicken Pasta on the Lighter Side

Ingredients

8 ounces uncooked linguine (I used Dreamfields)
1 pound chicken breast strips
1-2 tsp Cajun seasoning (or to taste)
1 tbsp olive oil
1 medium red bell pepper, thinly sliced
1 medium yellow bell pepper, thinly sliced
8 oz fresh mushrooms, sliced
1/2 red onion, sliced
3 cloves garlic, minced
2 medium tomatoes, diced
1 cup fat free low sodium chicken broth
1/3 cup skim milk
1 tbsp flour
3 tbsp light cream cheese
fresh cracked pepper
2 scallions, chopped
salt to taste
Smart Balance cooking spray

Directions

1. Prep all your vegetables. In a small blender make a slurry by combining milk, flour and cream cheese. Set aside. Season chicken generously with Cajun seasoning, garlic powder and salt.

2. Prepare pasta in salted water according to package directions.

3. Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken. Saute 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside.

4. Add olive oil to the skillet and reduce to medium; add bell peppers, onions, and garlic to skillet, sauté 3-4 minutes.

5. Add mushrooms and tomatoes and saute 3-4 more minutes or until vegetables are tender. Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste.

6. Reduce heat to medium-low; add chicken broth and pour in slurry stirring about 2 minutes.

7. Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook another minute or two until hot, then add linguine; toss well to coat. Top with chopped scallions and enjoy!

Penne with Chicken Sausage, Tomatoes & Spinach

Ingredients

8 oz whole-wheat penne pasta
Olive oil cooking spray
3 3-oz all-natural, fully cooked low-fat chicken sausages, halved lengthwise and sliced
1/2 tbsp olive oil
1 small onion, chopped (any variety)
Pinch sea salt
2 pinches fresh ground black pepper or to taste, divided
2 to 3 cloves garlic, finely chopped
1/4 tsp red pepper flakes, or to taste
1/2 tbsp double-concentrated tomato paste (from tube)
1 1/3 cups jarred or boxed chopped tomatoes (TRY: Pomi Chopped Tomatoes)
7 oz baby spinach
1 oz low-sodium Parmesan cheese, grated

 
Directions

1. Cook penne to al dente according to package directions. Drain and return to pot. Set aside.
Meanwhile, heat a large skillet on medium-high and coat with cooking spray. Add sausage and cook, stirring occasionally, until lightly browned and heated through, about 5 minutes. Transfer to a small bowl and set aside.

2. Add oil to skillet and heat on medium-high. Add onion and season with 1 pinch each salt and black pepper. Cook, stirring occasionally, until tender and lightly browned, about 8 minutes. Add garlic, pepper flakes and tomato paste and cook, stirring frequently, for 2 minutes. Add tomatoes and bring to a simmer.

3. Reduce heat to medium-low and gently simmer, stirring occasionally, until slightly reduced, 1 to 2 minutes. Add half of spinach, stirring until beginning to wilt. Stir in remaining spinach and simmer until tender and most liquid has evaporated, 2 to 4 minutes. Season with a pinch of black pepper.

4. To pot with pasta, add tomato mixture, stir well to combine and cook on low until heated through. Spoon into serving bowls and top with Parmesan, dividing evenly. Serve immediately.

Greek Penne and Chicken

Ingredients

1 (16 ounce) package penne pasta
1 1/2 tablespoons butter
1/2 cup chopped red onion
2 cloves garlic, minced
1 pound skinless, boneless chicken breast halves – cut into bite-size pieces
1 (14 ounce) can artichoke hearts in water
1 tomato, chopped
1/2 cup crumbled feta cheese
3 tablespoons chopped fresh parsley
2 tablespoons lemon juice
1 teaspoon dried oregano
salt to taste
ground black pepper to taste

 

Directions

1. In a large pot with boiling salted water cook penne pasta until al dente. Drain.

2. Meanwhile, in a large skillet over medium-high heat melt butter, add onion and garlic and cook for 2 minutes. Add chopped chicken and continue cooking, stirring occasionally until golden brown, about 5 to 6 minutes.

3. Reduce heat to medium- low. Drain and chop artichoke hearts and add them, chopped tomato, feta cheese, fresh parsley, lemon juice, dried oregano, and drained penne pasta to the large skillet. Cook until heated through, about 2 to 3 minutes.

4. Season with salt and ground black pepper. Serve warm.

Lentil and Sausage Soup

Ingredients

1/2 pound sweet Italian sausage
1 large onion, chopped
1 stalk celery, finely chopped
1 tablespoon chopped garlic
1 (16 ounce) package dry lentils, rinsed
1 cup shredded carrot
8 cups water
2 (14.5 ounce) cans chicken broth
1 (28 ounce) can diced tomatoes
1 tablespoon garlic powder
1 tablespoon chopped fresh parsley
2 bay leaves
1/2 teaspoon dried oregano
1/4 teaspoon dried thyme
1/4 teaspoon dried basil
1 tablespoon salt, or to taste
1/2 teaspoon black pepper
1/2 pound ditalini pasta (optional)

 

Directions

1. Place sausage in a large pot. Cook over medium high heat until evenly brown. Add onion, celery and chopped garlic, and saute until tender and translucent.

2. Stir in lentils, carrot, water, chicken broth and tomatoes. Season with garlic powder, parsley, bay leaves, oregano, thyme, basil, salt and pepper. Bring to a boil, then reduce heat. Cover, and simmer for 2 1/2 to 3 hours, or until lentils are tender.

3. Stir in pasta, and cook 15 to 20 minutes, or until pasta is tender.

Herb Marinated Chicken

Ingredients

1 spatchcocked chicken (about 1.6kg), or 4 chicken breasts, free-range or organic
a bunch of summer savory
a bunch of fresh rosemary
8 cloves of garlic, skins left on
8 tablespoons of extra virgin olive oil
a thumb-sized piece of fresh root ginger
sea salt and freshly ground black pepper
2 lemons, washed and thinly sliced
2 glasses of Chardonnay

Directions

1. Preheat your oven to 220 degrees C/ 425 degrees F/ gas 7. Season the chicken well after marinating and place it in the preheated over for 30 minutes.

2. Remove and lay the lemon slices over the chicken, then grate the rest of the ginger all over. Tilt the tray and spoon over all the lovely cooking oils before adding the wine to the tray and cooking for another 20 minutes or until nice and golden and cooked through – the juices should run clear. Alternatively, you can use chicken breasts and cook in the preheated oven for 30 minutes.

3. Remove from the oven and rest for 10 minutes before serving.

Crockpot Swiss Chicken Casserole

Ingredients

6 boneless/skinless chicken breasts
6 slices Swiss cheese (if you aren’t a Swiss fan, put your fav cheese on there)
1 can cream of mushroom soup (or cream of chicken if you hate mushrooms like me!)
1/4 cup milk
2 cups stuffing mix (flavored stuffing makes it awesome)
1/2 cup butter or margarine, melted

 

Directions

1. Lightly grease crockpot (I use spray)
2. Place chicken breasts in crockpot. Top with a cheese slice.
3. Combine soup and milk, stirring well. Spoon over cheese.
4. Sprinkle with stuffing mix.
5. Drizzle melted butter over stuffing mix.
6. Cook on low 8 to 10 hours or high 4 to 6 hours.

Chicken and Cheese Lasagna Roll-Ups

Ingredients

3 cups chopped cooked chicken
1/4 cup milk
1 cup Ricotta cheese
1/8 teaspoon white pepper
1/4 cup crumbled feta cheese
8 lasagna noodles, cooked and drained
1/4 cup grated Parmesan cheese
2 cups Prego Spaghetti Sauce

 

 

Directions

1. In medium bowl, combine chicken, cheeses, milk, and pepper

2. Spread 1/2 cup mixture on each lasagna noodle; roll jelly-roll fashion

3. In a 13 by 9-inch baking dish, spread 1 cup spaghetti sauce

4. Arrange lasagna rolls, seam-side down in sauce in baking dish

5. Top with remaining spaghetti sauce

6. Cover

7. Bake at 375 degrees F for 30 minutes or until hot

8. Serve, if desired, with additional Parmesan cheese.

Tortilla Soup

Ingredients

 

9 cups chicken broth
6 cloves roasted garlic
1/2 cup chopped tomatoes
1/2 yellow onion, chopped
2 fresh jalapeno peppers, sliced into rings
1 teaspoon dried oregano
1/2 yellow onion, sliced
2 cups shredded, cooked chicken meat
1 lime, juiced
6 (6 inch) corn tortillas, cut into strips and toasted for garnish

 

 

 

 

 

 

Directions

 

1. In heavy pot, bring the broth to a boil. Add garlic, tomatoes, chopped onion, jalapeno, and oregano to the stocks. Simmer uncovered for 30 minutes.

 
2. Broil the sliced onions until soft and a little brown. Add broiled onions, chicken, lime juice to soup, and simmer till chicken is heated.

 

3. Place toasted tortilla strips in each bowl and pour soup over strips.

 

 

 

 

Simple Whole Roasted Chicken

Ingredients

 

2 teaspoons salt
1 teaspoon white sugar
1/8 teaspoon ground cloves
1/8 teaspoon ground allspice
1/8 teaspoon ground nutmeg
1/8 teaspoon ground cinnamon
1 (4 pound) whole chicken
5 cloves garlic, crushed

 

 

 

 

 

 

Directions

 

1. In a bowl, mix the salt, sugar, cloves, allspice, nutmeg, and cinnamon. Rub the chicken with the mixture. Cover chicken, and place in the refrigerator for 24 hours.

 
2. Preheat oven to 500 degrees F (260 degrees C).

 

3. Stuff the chicken cavity with the garlic. Place the chicken, breast side down, on a rack in a roasting pan.

 

4. Roast 15 minutes in the preheated oven. Reduce heat to 450 degrees F (230 degrees C), and continue roasting 15 minutes. Baste chicken with pan drippings, reduce heat to 425 degrees F (220 degrees C), and continue roasting 30 minutes, to an internal temperature of 180 degrees F (85 degrees C). Let stand 20 minutes before serving.

 

 

 

 

 

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