Mom's Lemon Chicken

Mom’s Lemon Chicken
Makes 4 servings

16 oz. chicken, raw, diced
1 can fat-free cream of chicken soup
½ tsp salt
½ tsp paprika
1/8 tsp tarragon leaves
Juice from 1/2 lemon (about 2 tbsp)
Zest from 1 lemon (about 2 tsp)
¼ cup water
2 cups white microwavable rice, cooked
4 cups green beans, cooked

Heat a large pan sprayed with nonstick cooking spray over medium heat. Add chicken, sprinkle with salt and pepper, and cook until brown, about 6 minutes. In the meantime, mix soup, salt, paprika, tarragon, lemon juice and water. Pour mixture over chicken and simmer for 1 hour covered. Stir occasionally. Serve over rice with green beans on the side.

Nutritional Information: 368 calories, 50 carbs, 3 fat grams and 30 protein grams.

Review: Yum - I grew up eating this gravy-like dish and just love it. I requested it so much as a little girl, and it was great to eat it again, albeit a healthified version of it. I thought it tasted pretty dang close to 'the real thing' - and was so glad that I pulled it out of the recipe archives from my mom! Thanks, mom, Austin liked it a lot, too! :)

Creamy Chicken Noodle Skillet

Creamy Chicken Noodle Skillet
Makes 4 Servings; Total Time: 20 Minutes
Adapted from Slim Shoppin' and My Bizzy Kitchen

2 tbsp light butter
2 tbsp flour
2 cups skim milk
8 oz. egg noodles
2 tsp Dijon mustard
¼ cup parmesan cheese (4 tbsp)
16 oz. raw chicken, diced and sprinkled with salt and pepper

Cook noodles according to package directions and drain. Reserve 1/4 cup cooking liquid. While noodles cook, in a large skillet, cook chicken over medium heat. Brown on all sides but don’t cook all the way through. Remove chicken from skillet and set it aside. In the same large skillet add butter. Once melted, add flour and, using a whisk, break it up. Add skim milk, salt, Dijon mustard and 1/4 cup parmesan cheese. Whisk until sauce starts to thicken. Add partially cooked chicken into the sauce and continue to cook until no longer pink in the middle. Add noodles and stir to coat all the noodles. If it’s too thick, add reserved pasta liquid to thin it out.

Nutritional Information: 455 calories, 52 carbs, 8 fat grams and 40 protein grams.

Review: Crazy creamy - almost like an alfredo sauce but better. I love the difference that little bit of dijon mustard makes. I used very little pasta water (maybe 1 tbsp) - everything cooked up well and blended together great. Definitely used the whisk - I tried at first to use just a fork but it didn't work nearly as well. I used the wide egg noodles and really liked the texture over regular pasta. Great comfort food, great classic chicken dish - and super easy to put together. Austin said it was almost like an 'alfredo gravy' - yum.

Chipotle Chicken and Rice

Chipotle Chicken and Rice
Adapted from a Dinners for a Year and Beyond Recipe
Makes 4 Servings

1 cup jasmine rice
1 1/2 cups low sodium chicken stock
¼ tsp chili powder
2 tsp olive oil
20 oz. chicken, diced
½ cup onion, diced
1 red or orange bell pepper, diced
2 tsp minced garlic
1 tsp cumin
½ cup tomato sauce
1/8 tsp salt
hot sauce to taste
1/4 cup fresh cilantro, finely diced
1 tsp lime juice
4 large Romaine lettuce leaves

In a medium pot over high heat, add rice, chicken stock and chili powder. Bring to a boil and then turn down heat, cover pot, and simmer for 15 minutes. While rice cooks, heat a large pan to medium high heat. Add oil and then add chicken. Cook for 4 minutes, stirring occasionally. Add onion, bell pepper, garlic and cumin and cook for an additional 3 minutes. Stir in tomato sauce and cook for a minute, then season to taste with salt and hot sauce. Stir in cilantro and lime juice. Place lettuce leaf on plate. Divide chipotle rice and chicken into servings and add to each lettuce leaf.

Nutritional Information: 374 calories, 42 carbs, 4 fat grams and 37 protein grams.

Review: We really liked it! The rice had a nice flavor with a hint of spanish rice, without the grease and calories. The chicken was flavorful, the onions added a lot and I liked the hot sauce blended in to give the tomato sauce a kick. The lime juice and cilantro also added a great flavor and after taste. I will DEFINITELY make this again - super easy and I have no doubt it would freeze well too since it's a soupier dish. Also, I wouldn't be scared to add even more hot sauce for more heat!

Greek Stuffed Chicken with Lemon Orzo

Greek Stuffed Chicken with Lemon Orzo
Recipe adapted from Fitness Magazine
Makes 4 Servings

5 oz. fresh spinach
2 tsp minced garlic, jarred
Pinch nutmeg
4 4-oz. boneless, skinless chicken breasts
¾ cup fat-free feta cheese
1 tsp fresh basil
1 tbsp olive oil
8 oz. orzo
1 tsp lemon zest
1 tbsp lemon juice
¼ cup parmesan cheese (Kraft)
¼ cup fresh parsley

Preheat oven to 350. Coat a baking sheet with cooking spray. Warm a large nonstick skillet over medium heat. Add spinach and cook, tossing, 3 minutes until wilted. Add garlic and nutmeg and cook, tossing, 2 minutes. Transfer to a colander. Once cooled off, squeeze liquid from spinach and then add to a bowl with feta and basil. Use a knife to cut feta and spinach into smaller, easier to stuff, pieces. Butterfly chicken and open like a book. Cover with wax paper and pound to an even ¼-inch thickness. Place a quarter of the mixture along the center of the breast; roll and secure with toothpicks. In the skillet, heat 1 tsp oil over medium-high heat. Add stuffed chicken and cook 4 to 5 minutes or until the bottoms are golden. Turn and cook another 5 minutes. Transfer chicken to baking sheet and cook for 15 minutes. Bring pot of water to a boil; add orzo and cook according to package instructions. Drain, reserving 2 tbsp of liquid, and toss with lemon zest, lemon juice, parmesan, parsley and remaining 2 tsp olive oil. Use liquid if needed.

Nutritional Information: 421 calories, 45 carbs, 8 fat grams and 43 protein grams.

Review: Whoa! It was a great recipe. The chicken was super tender and juicy, and the stuffing was flavorful. The garlic gave the spinach a nice flavor. The pasta paired perfect with it - the parmesan thickened up the orzo, and the parsley, olive oil and lemon zest (more so than the juice) gave it a lot of punch. It was a nice, light meal with lots of color that was very filling!

Chicken & Cheese Crescent Pockets

Chicken & Cheese Crescent Pockets
Recipe inspired by Blog Chef
Makes 4 Servings

1 (8 ounce) can reduced fat crescent rolls
1 (10 3/4 ounce) can fat-free cream of chicken soup
½ cup cabot 75% reduced fat shredded cheddar cheese

Filling:
2 ounces fat-free cream cheese (softened)
2 tbsp light butter with canola oil (softened)
¼ teaspoon garlic powder
16 oz. chicken breasts, cooked in salt and pepper and shredded
¼ cup Cabot 75% reduced fat shredded cheddar cheese
¼ tsp seasoning salt
¼ tsp ground black pepper
2 tbsp fat-free mayonnaise
Topping: ¼ cup Cabot 75% reduced fat shredded cheddar cheese; optional topping: fresh parsley flakes

Preheat the oven to 350 degrees. Lightly grease a rectangular casserole dish with nonstick cooking spray. In a saucepan mix cheese and soup. Heat until the cheese melts, about 2 minutes. Remove from heat and set aside. To make the filling- in a bowl mix cream cheese and butter until smooth, add garlic powder. Add in chicken and cheese. Mix until well combined. Add mayonnaise. Stir. Season with salt and pepper to taste. Drizzle a small amount of the chicken soup mixture on the bottom of the casserole dish. Unroll crescent rolls on wax paper, and separate into 4 rectangles. Press seams together. Divide mixture into four, and top on each crescent rectangle, then pick up one side and fold over to the middle. Pick up the other side and do the same. Press together the new seam, flip it over and put it seam side down in the dish, then use your fingers to press the sides closed. Repeat with the other three. (make sure to put the four pockets as far away from each other as possible in the pan). Drizzle remaining soup mixture on top and sprinkle cheese on top. Bake uncovered for 30 minutes.

Nutritional Information: 453 calories, 32 carbs, 16 fat grams and 43 protein grams.

Review: Loved! So creamy and fabulous. I used to eat a recipe similar to this in college - but it was all-fat! I liked combining the crescents into one large (rather than two small) -it made the filling stand out more and it was more fun to eat. The shredded chicken went well with this, and the garlic powder gave it a nice kick. I also couldn't get over how creamy the mayonnaise and cream of chicken made this dish - it was definitely comfort food to the max an something I would crave if I was ever tired or just wanted something "bad for me." :) I could see myself doubling this and freezing half!

Cheesy Broccoli & Chicken

Cheesy Broccoli & Chicken
Recipe adapted from About.com recipe
Makes 4 Servings

1 can broccoli & cheese soup (not fat-free)
1 pound chicken, frozen
1 14-oz. bag frozen broccoli
½ cup skim milk
1/4 teaspoon red pepper flakes, use more to taste
1/2 teaspoon paprika
2 teaspoons parsley, dried
Salt and pepper to taste
3 cups white rice, cooked per microwave instructions

Place chicken in crockpot. Cover with frozen veggies and soup. Add seasonings to taste. Cook on high 3 hours. Add milk and cook for another 30 minutes. Divide cooked rice into four servings, and spoon ¼ of the recipe onto each serving of rice.

Nutritional Information: 467 calories, 68 carbs, 4 fat grams and 32 protein grams.

Review: This tasted like Thanksgiving - for real! I loved how it tasted like cheesy broccoli, and the chicken just shredded right up and blended in to the mix. It tasted best fresh - super creamy and was great over the rice. Reheat wasn't bad, but I definitely had to add some water and salt to get it back up to par, so I'd suggest making this to eat that day (I would even bring this to a Thanksgiving pot luck - i'd just add cooked white rice at the end, stir, and turn it to warm! All in all, a recipe i'll make again.

Chicken Cordon Bleu Casserole

Chicken Cordon Bleu Casserole

Recipe adapted from Erica's Kitchen Adventures
Makes 6 Servings

1 tbsp olive oil
1 cup onion, finely chopped
1 tsp minced garlic
9-oz.package smoked ham, diced
16 oz. chicken breast, cooked in salt and pepper then shredded with two forks
4 tbsp light butter
4 tbsp flour
1/2 tsp salt
1/4 tsp pepper
14 oz can chicken broth
3 cups white rice, cooked per package instructions
3 oz. Cabot 75% Reduced Fat Cheddar

Preheat oven to 350. Heat oil in a large skillet over medium heat. Add onions and cook for 5 minutes, until tender. Then add garlic and and ham and cook for another 5 minutes until heated through. Add cooked chicken. Add butter until it is melted, then stir in the flour, salt and pepper until combined. Slowly stir in the chicken broth, then mix in rice. Transfer mixture to a 9x13 baking dish and sprinkle the top with cheese. Bake for 20-25 minutes.

Nutritional Information: 394 calories, 43 carbs, 8 fat grams and 31 protein grams.

Review: YUMMY! It’s like a little taste of Thanksgiving! I loved the butter combined with the bacon – it made every bite taste flavorful and sinful. Ham just really gives that natural flavor. I could see bringing to Thanksgiving – it had that kind of flavor too it. I rarely make rice casseroles (when the rice has to cook in it) because they usually work out crunchy or mushy for me. But with this one since the rice was made separate it worked out great. I also liked how much food this one made. I’ll be making it again!

whole dish

Chicken Tortellini Bake

Chicken Tortellini Bake
Recipe adapted from Mel’s Kitchen Café
Makes 4 Servings

9 ounce package of cheese tortellini (refrigerated not dry)
1 tbsp olive oil
16 oz. chicken
3 green onions finely chopped, white and green parts
2 tbsp flour
1 cup chicken broth
8 ounces fresh mushrooms
1 cup fat-free sour cream
2 oz. cabot 75% cheddar cheese, grated

Preheat oven to 350. Heat oil in a large non-stick skillet over medium heat. Brown chicken for 1-2 minutes and add fresh mushrooms and green onions, cooking until chicken is done and mushrooms are brown, about 5 minutes. Sprinkle flour over mixture and stir to combine for 1-2 minutes. Add chicken broth and stir until thickened, 3-4 minutes. Mix in sour cream and cook for 1-2 minutes. Spray a square baking pan with cooking spray. Pour tortellini in bottom. Put cooked chicken/sauce mixture over it and sprinkle cheese on top. Bake covered with tin foil (spray foil with nonstick cooking spray so it won't stick to cheesy top!) for 30 minutes, uncover and bake for additional 15 minutes until bubbly.

Nutritional Information: 462 calories, 41 carbs, 11 fat grams and 43 protein grams.

Review: Wow. The cream sauce this makes tastes downright bad for you. I love that! The mushrooms were a nice flavor too - very soft and melted right in to the sauce. I couldn't taste the green onions, but i'm sure I would have missed them if they hadn't been there! Also, I'm glad I put the tortellini straight in rather than boiled it - this was a tip from Mel that was definitely a time-saver! I will be making this one again - I also love that it has a short recipe list.

Whole dish

Marinade for Chicken & Shrimp Kabobs

Chicken and Shrimp Kabobs

Makes 4 servings

16 oz. chicken, cut in large chunks
16 oz. shrimp, defrosted

Marinade:
1 tbsp olive oil
Zest of half a lemon
5 leaves fresh basil, chopped finely
2 cloves of garlic, minced
1 tsp kosher salt
½ tsp ground black pepper

Combine all marinade ingredients in a large Ziploc bag. Repeat recipe above for a second bag. Add Shrimp to one bag and chicken to the other. Add to refrigerator for 2-5 hours. Once grill is hot and its grtes are lightly oiled, thread chicken and shrimp onto separate skewers and discard excess marinade. Place kabobs on the grill, cover, and cook until the chicken is opaque throughout, about 4-5 minutes on each side, and shrimp about 2-3 minutes on each side.

Jambalaya

Jambalaya
Inspired by a Hungry Girl recipe
Makes 4 Servings

2 links fully cooked chicken sausage, sliced into coins
6 oz. chicken cut in strips, not cooked
2 14.5-oz. cans fire-roasted diced tomatoes (not drained)
½ cup onion, chopped
1 green bell pepper, seeded, chopped
1 cup celery, chopped
2 cup low-sodium fat-free chicken broth
2 tsp minced garlic
1 tsp Cajun seasoning
1 tsp hot sauce, or more to taste
1/4 tsp dried oregano
1/4 tsp dried thyme
6 oz. raw shrimp, tails removed, deveined, chopped
2 cups minute white rice, cooked
Optional: salt and black pepper

Add all ingredients except shrimp and rice to a large pot on the stove. Mix thoroughly. Bring to a boil. Reduce heat to medium low. Cover and simmer until veggies are tender and chicken is cooked, about 35 minutes. While it’s cooking, cook rice in microwave. Remove cover on pot, shred chicken, add shrimp and re-cover. Continue to cook until shrimp are tender and cooked through, about 6 minutes. Season to taste with salt, black pepper, and additional hot sauce. Serve over rice.

Nutritional Information: 389 calories, 56 carbs, 4 fat grams and 27 protein grams.

Review: Great jambayla! I enjoyed it! I do think that next time i'll add a pinch of cayenne pepper for some fire, and I also think i'll reduce or omit the celery - it's just not for me. I did love the mix of sausage, shrimp and chicken - lots of yummy meats! And the microwave rice tasted great - I just can't cook rice into recipes - it always comes out crunchy. Sad. So great - but needs some tweaks for me!

Garlic Ranch Chicken Pizza

Recipe by Favorite Family Recipes
Garlic Ranch Chicken Pizza
Makes 1 Personal Pizza

4 oz. Trader Joe’s Pizza Dough
2 tbsp fat-free ranch dressing
1 tsp minced garlic
28 grams Trader Joe’s Mozzarella cheese
2 slices butterball turkey bacon, cooked and crumbled
1.5 oz. chicken, cut into bite size pieces (rub with ¼ tsp olive oil and sprinkle with Montreal Chicken Seasoning on both sides; pan fry until chicken is cooked through)
3 slices tomatoes, thinly sliced
1 tbsp fresh parsley, finely diced

Mix ranch dressing and garlic together. Spread evenly on pizza dough. Add chicken and bacon. Sprinkle cheese over that, then add tomatoes. Put in the oven at 425 degrees for about 12-15 minutes or until crust is a nice golden-brown. Top with parsley.

Nutritional Information: 492 calories, 62 carbs, 12 fat grams and 26 protein grams.

Review: It was so good you guys! So FILLING! I could only eat ¾ of it, so Austin ate the other quarter. Good stuff, added to my fave recipes for sure! I liked the "white" sauce and found that I didn't miss the red sauce as much as I thought. Great, solid non-traditional pizza recipe!

Slowcooker Chicken Mac and Cheese

Slowcooker Chicken Mac and Cheese

Inspired by About.com
Makes 4 Servings

1 pound chicken
salt and pepper, to taste
garlic powder, to taste
1 can fat-free cream of chicken soup
1 can condensed cheddar cheese soup
8 oz. Macaroni

Rinse chicken and sprinkle with salt, pepper and garlic powder. Mix undiluted soup and pour over chicken in a Crock Pot. Cook on high 3 hours. After three hours, remove chicken, shred it, and add in noodles. Cook on high for 20 minutes until noodles soften.

Nutritional Information: 437 calories, 56 carbs, 7 fat grams and 36 protein grams.

Review: We both REALLY liked this one. I liked that it wasn't soupy but was very flavorful. It reminded me a bit of bacon ranch slowcooker chicken, except more on the cheesy side. I definitely liked the shredded chicken and it was fun cooking the noodles in the slowcooker, rather than separate. This recipe will be made again - probably soon!!

Linguine Alfredo with Chicken & Bacon

Linguine Alfredo with Chicken and Bacon
Makes 4 Servings
Recipe adapted from Cooking Light

8 oz. linguine, reserve ¼ cup cooking water
3 slices turkey bacon, cooked in microwave and diced
12 oz. chicken, diced; cooked in salt/pepper and shredded
1 tsp minced garlic
1 tbsp all-purpose flour
1 cup fat-free milk
2/3 cup Kraft parmesan cheese
½ tsp salt
½ tsp pepper
1/8 tsp nutmeg
2 tbsp fresh parsley or 1 tsp dried parsley

Cook pasta according to package directions. Drain and reserve ¼ cup cooking water. While pasta cooks, set a large pan over medium heat. Add garlic and cook for 30 seconds, stirring constantly. Add flour over garlic; cook for 30 seconds stirring constantly. Reduce heat to low. Slowly add milk; stirring constantly; cook 1-2 minutes, or until slightly thick. Gradually add cheese, and stir in salt, nutmeg and cooking liquid. DON’T let it get too thick, keep stirring. Add hot pasta to pan and toss well to combine. Add bacon, chicken and parsley.

Nutritional Information: 420 calories, 47 carbs, 9 fat grams and 39 protein grams.

Review: LOVE. Alfredo was one of those things I figured i'd just never eat again - just SO fatty with all of the cream and butter. BUT this recipe is a good replication, just be VERY careful to not let it get too thick (I did - this is why I added notes above about stirring, turning down to low, etc. ) You may want to reserve a bit more cooking liquid just in case. I know this wouldn't happen with fresh cheese, but I like the jarred kind! Anywho, great filling recipe, and the addition of bacon was a fun surprise.

Chicken Scallopini

Chicken Scallopini
Makes 4 Servings
Adapted from a Cooking Light recipe

16 oz. chicken, diced
1 tsp fresh lemon juice
1 tsp bottled lemon juice
¼ tsp salt
¼ tsp black pepper
1/3 cup Italian-seasoned breadcrumbs
½ cup fat-free chicken broth
¼ cup chardonnay
1 tbsp land o’ lakes light butter with canola oil
8 oz. penne

Set pot of water to boil. Add noodles and cook per box instructions. Set medium pan over medium heat. Spray with nonstick cooking spray. Put chicken on a plate and spread it out. Sprinkle with salt, pepper and lemon juice. Use hands to mix it well. On another plate, spread bread crumbs to single layer. Pick up a quarter of the chicken and spread in the breadcrumbs. Coat on both sides and add to pan. Repeat three times until all chicken is in the pan. Cook 3 minutes on each side until chicken is done. Remove from pan. Add broth and wine to pan, and cook 30 seconds stirring constantly. Remove from heat. Stir in butter. Drain now-cooked pasta and divide into 4 servings. Top each with a quarter of the chicken and a quarter of the sauce.

Nutritional Information: 395 calories, 45 carbs, 5 fat grams and 37 protein grams.

Review: GREAT. Love the addition of breadcrumbs – make my life carbtastic. And the lemony flavor is strong, but not overwhelming. The sauce is thin, so know that it’s not a thicker sauce but that it’s flavorful. I found this to be super filling and will definitely eat it again!

Poppy Seed Chicken

Adapted from Real Mom Kitchen
Poppy Seed Chicken
Makes 6 Servings

20 oz. diced cooked chicken
1 (10 3/4 oz.) can fat-free cream of chicken soup
1 cup fat-free sour cream
20 reduced-fat Ritz crackers, crushed
2 tbsp light land o’lakes butter melted
1 tbsp poppy seeds
3 cups white rice, cooked

In a bowl, mix together soup and sour cream until well blended. Stir in diced chicken.
Spread creamy mixture into a 9 x 9 inch baking dish. In a small zipper bag, crush crackers. Then add poppy seeds and butter to bag and seal. Toss to coast. Sprinkle cracker mixture over chicken. Bake at 350 degrees for 30 minutes. Serve over cooked rice.

Nutritional Information: 390 calories, 52 carbs, 6 fat grams and 24 protein grams.

Review: Awesome. It was super creamy and flavorful. I did have to add a bit of salt to mine, but other than that it was yummy, filling and creamy southern comfort food (without all of the extra calories!).

White Bean & Chicken Chili

Adapted from Cooking Light

White Bean & Chicken Chili

Makes 3 Servings

1 tbsp olive oil
1 small onion
1 tbsp minced garlic
15 oz. boneless, skinless chicken breasts
1.5 tbsp chili powder
2 tsp all purpose flour
1.5 tsp cumin
Bush’s Best Cannellini Beans; White Kidney Beans1 15.5 oz. can
Del Monte Petite Cut Diced Tomatoes with Zesty Jalapenos 14.5 oz can
1 cup Swanson 99% Fat Free Chicken Broth
Salt/Pepper

Set a large frying pan to medium-high and add oil. Chop the onions, cut the chicken into small, bite size pieces and rinse and drain the beans. Now that your pain is hot, add onion and cook, stirring until softened, about 5 minutes. Add garlic and cook 1 minute more, stirring constantly. Add chicken, chili powder, cumin salt and pepper. Cook, stirring often, for 5 minutes. Add beans, tomatoes, and broth and bring to a boil. Once boiling, reduce to medium-low, cover and simmer for 15 minutes. Remove the cover and sprinkle flour in to the mix. Stir for 1 minute, then cover and cook for 3 more minutes.

Nutritional Information: 387 calories, 40 carbs, 7 fat grams and 44 protein grams.

Review: Nice, flavorful chili. It's definitely not a 'white' chili, it has a heavy tomato taste which I like. I wish it had 4 servings as opposed to 3, but it's a great one. It's nice to top with saltines too!

Tin Foil Chicken

Tin Foil Chicken

Makes 2 Servings
Adapted from Kitchen Parade

4 tbsp Barbecue sauce
8 oz. raw skinless, boneless chicken breasts, cut in half-inch strips
½ green pepper, sliced*
½ red pepper, sliced*
½ cup diced onion*
½ cup mushroom slices*
1.5 cup white rice
1 tbsp light butter
*Use more if you like on the veggies - we use extra mushrooms!

Preheat oven to 350. Tear off two sheets of 12”x15” foil. Smear a tablespoon of barbecue sauce in a rectangular shape in the middle of each sheet. Divide the raw chicken among the two sheets and put on top of barbecue sauce. Add peppers, onions and mushrooms. Drizzle another tablespoon of barbecue sauce on each. Fold the foil over itself lengthwise then crosswise to create tightly sealed packets. Place on a baking sheet and bake for 50 minutes. Cook rice per microwave instructions. Divide into two servings, top each with  1/2 tbsp butter and 1 packet of vegetables and all sauce.

Nutritional Information: 453 calories, 68 carbs, 4 fat gram and 28 protein grams.

Review: Great for weekend food, easy to prepare and yummy to eat. Yes, the cooking time is long, but it is great reheated too! It really tastes like chicken/veggies that taste grilled and all of the seasoning is right there - yum! The BBQ sauce added a lot and gave the rice a yummy flavor. 

Spiced Yogurt Chicken

Adapted from Kitchen Parade

Spiced Yogurt Chicken

Makes 2 Servings

1/8 cup fat-free plain yogurt
1 tbsp lemon juice
1 tsp olive oil
½ teaspoon salt
1/8 tablespoon chili powder
1/8 tsp cumin
1/8 tsp coriander
1/8 tsp black pepper
1/16 tsp cinnamon
8 oz skinless, boneless chicken breasts

5 oz. angel hair
Sauce: 1/8 cup fat-free yogurt, lemon juice, and cilantro.

In a large bowl, whisk together all ingredients except chicken. Stir in the chicken, coating well. Marinate at room temperature for 20 minutes. Stir together sauce ingredients in small bowl. Cook chicken in sauce on a pan set to medium until just cooked through, about 10 - 12 minutes (6 minutes per side). While the chicken is cooking, boil noodles per package instructions. Divide pasta on two plates, spray it with butter and salt, then topped with chicken and sauce.

Nutritional Information: 431 calories, 52 carbs, 6 fat grams and 41 protein grams.

Review: YUMMMM. You could easily make it low carb by putting in on salad – good, good stuff.

Quinoa with Garlic Chicken & Veggies.

Quinoa with Garlic Chicken & Veggies

Makes 2 Servings

Chicken Breast, 8 oz.
Quinoa (dry) ½ cup
1 Can Fat-Free Swanson Chicken Broth, divided
56 grams Green bell peppers, diced
60 grams Tomatoes, diced
60 grams Red bell peppers, diced
60 grams Mushrooms, diced
1.5 oz. Fat-Free Feta Cheese
3 tsp Olive Oil, divided
2 tsp minced garlic

Fill pot with quinoa and 1 cup chicken broth. Once it boils, reduce to simmer, cover, and set timer for 12 minutes. Then get out two pans – one medium sized and one large. Spray both with nonstick olive oil spray, and add 1.5 tsp of olive oil to each pan. Set them both over medium. Add chicken seasoned with salt and pepper to the medium sized pan. Stir, adding ½ cup chicken broth. Cook until chicken is no longer pink, about 5-6 minutes. For the other pan, add garlic, then add all veggies. Stir until veggies are soft, about 5-6 minutes. Add chicken/broth mixture to veggie pan, add quinoa to veggie pan and pour the last of the chicken broth in. Sprinkle with feta and salt, and stir for 1-2 minutes. Then serve.

Nutritional Information: 412 calories, 38 carbs, 12 fat grams and 39 protein grams.

Review: It was so good and SO filling. I was super stuffed (in a good way) and am so glad my first attempt at Quinoa worked out thanks to Mon’s great tips about using chicken broth instead of water and tons of veggies with feta – YUM!

Portobello Tetrazzini

Adapted from Cooking Light

Portobello Tetrazzini

Makes 2 Servings

8 oz. chicken
4 oz. uncooked spaghetti
Cooking spray
12 oz. sliced Portobello mushrooms, coarsely chopped
3/4 cup condensed reduced fat, reduced sodium cream of mushroom soup
½ cup fat-free milk
3 tbsp sherry
½ tsp salt
¼ tsp pepper
1 tbsp parmesan cheese
Salt and pepper to season
1 tsp olive oil

Cook spaghetti according to package; drain and set aside. Heat a large nonstick skillet coated with cooking spray over high heat. Add 1 tsp olive oil, then cook chicken seasoned with salt and pepper. Remove from heat, then add mushrooms and sauté 4 minutes or until tender. Add soup and next 4 ingredients; reduce heat to medium and simmer 5 minutes or until thickened. Add spaghetti, chicken and parmesan. Stir for 1-2 minutes then serve.

Nutritional Information: 513 calories, 57 carbs, 9 fat grams and 45 protein grams.

Review: Talk about comfort food my friends – loved it. Perfect for a lazy Sunday afternoon (i.e. I would never eat this if I thought for 2 seconds I had to go anywhere else that day!)