Category Archives: Chicken

Curry Chicken

June 29, 2010 admin Leave a comment

This steamy Indian inspired dish has just the right amount of curry. Pair it up with a vegetable side dish such as Ginger Steamed Carrots.

3 servings
190 calories per serving

3/4 lb. boneless skinless chicken cut into cubes
2 t oil
1/2 c onion, chopped
1/4 c celery, chopped
3 cloves garlic, minced
2 T wheat flour
1 c chicken broth
1/2 c canned diced tomatoes, drained
1/2 t Worcestershire sauce
1-2 t curry powder
¼ – 1/2 t cayenne pepper (depending on how spicy you like it)
1/4 c chopped cilantro
Salt and pepper to taste

Add salt and pepper to chicken cubes. Put 1 t oil in skillet and cook chicken 4-6 minutes or until browned. Lower the heat and cook 4 more minutes then remove from pan. Heat pan to medium and add oil, onion, celery and garlic. Cook 5 minutes. Stir in flour and add broth and cook 5 minutes or until thickened up. Stir in tomatoes, Worcestershire, curry and cayenne. Add chicken back to skillet along with salt and pepper and simmer 3 minutes. Remove and sprinkle with cilantro.

Chicken, Dinner, Pasta, Vegetables

Chicken and Veggies with Orzo

June 24, 2010 admin Leave a comment

This meal as just the right amount of each ingredient and everything tasted great. To save yourself time, use the pre-cut carrots and zucchini available at your grocer !

4 servings
380 calories per serving

1 c uncooked orzo
½ c chicken broth
1 T lemon juice
2 t cornstarch
2 T oil
3 boneless skinless chicken breasts (3/4 lb.) cut in half lengthwise and then cut in thin strips
2 cloves garlic minced
½ t salt
1 c julienne cut carrots
1 yellow bell pepper cut into thin strips
2 c julienne cut zucchini

Cook orzo according to package instructions. Combine broth, juice and cornstarch and mix well. Heat 1 T oil and cook chicken, garlic and salt 5 minutes or until chicken is no longer pink then remove from skillet and keep warm. Heat 1 T oil and cook carrots and bell pepper 3 minutes then add zucchini and cook another 3 minutes. Stir the broth mix until smooth and then add to the skillet and cook 2 minutes or until thickened then add orzo and chicken and heat through.

Chicken, Dinner

Lemon Rosemary Chicken with Spinach

June 8, 2010 admin Leave a comment

This chicken is delightfully lemony while the spinach wilts just the right amount with the addition of the rice and shallots. This is a great quick chicken dinner that is restaurant quality.

4 servings
350 calories per serving

1 ½ lb. chicken tenders
1 t grated lemon zest
2 T lemon juice
1 T water
1 T oil
1 clove garlic, minced
½ t salt
¼ t pepper
¼ t rosemary
Pam

8.8 package precooked brown rice
¼ c chopped shallots
1 garlic clove, minced
2 c packed fresh baby spinach, chopped coarsely
¼ t salt
¼ t pepper
½ t garlic powder

Heat a grill pan or skillet and spray with Pam and cook chicken 4 minutes per side or until browned and done. Combine lemon zest, water, juice, oil, garlic, salt, pepper and rosemary and spoon over chicken then cover and let sit 5 minutes.

Microwave the rice to heat it and keep it warm. Heat a skillet and spray with Pam then cook shallot and garlic 3 minutes or until tender. Put spinach in a bowl and add rice and shallots and mix together so the heat wilts the spinach a little. Stir in salt, pepper and garlic powder. Serve alongside the chicken.

Chicken, Lunch, Sandwiches, Summer

Honey Mustard Chicken Sandwich

June 2, 2010 admin Leave a comment

Using the mustard mix as a basting sauce while cooking makes this so much better than just putting the mustard on the bread. The flavor gets really intensified and this ends up being a really great lunch sandwich.

4 servings
240 calories per serving

¼ c Dijon mustard
2 T honey
1 t oregano flakes
¼ t salt
¼ t cayenne pepper
4 5 oz. boneless skinless chicken breasts
4 whole grain sandwich buns (100 calories each)
4 slices tomato
4 lettuce leaves

Mix mustard, honey, oregano, salt and cayenne and brush on chicken. Grill 15-20 minutes or pan fry in a skillet sprayed with Pam for 6-8 minutes or until done. Brush with extra sauce throughout the cooking. Serve on buns with lettuce and tomato.

Chicken, Dinner, Kid Friendly, Summer

Creamy Cheesy Chicken

May 23, 2010 admin Leave a comment

Creamy and cheesy this is ! The Swiss cheese in this made for a very mellow flavor that mixed very well with the chicken and broccoli. But I’m sure that any other flavor would do very well. This is one of those great recipes where you have everything incorporated – a protein, a starch and a veggie.

5 servings
390 calories per serving

3 c (6 oz.) uncooked wide egg noodles
2 t oil
1 lb. boneless skinless chicken breasts cut into bite sized pieces
3 c frozen broccoli florets
1 t minced dried onion
1 t onion powder
½ c white wine
1 can condensed cream of celery soup
1 c (4 oz.) shredded Swiss cheese
2 t Dijon mustard
Salt and pepper to taste

Cook noodles according to package instructions. Heat oil and add chicken and cook 4-5 minutes or until browned. Add broccoli, onion flakes and onion powder and cook 4 minutes or until hot then reduce heat and stir in wine. Cover and cook 4-5 minutes or until chicken is done. Add noodles, soup, cheese, mustard, salt and pepper and cook until cheese is melted and all is hot.

Asian, Chicken, Dinner

Orange Ginger Chicken

May 17, 2010 admin Leave a comment

Such crisp flavors ! The ginger, orange and teriyaki glaze mix perfectly and this meal comes together in a flash. Asian stir fries are so very good and this one is no exception.

4 servings
395 calories per serving

½ c teriyaki glaze
1/3 c orange juice
1 t finely chopped fresh ginger
1 T oil
1 lb. cubed boneless skinless chicken breasts
1 c snow pea pods
1 yellow bell pepper cut into strips
3 ½ c hot cooked brown rice
Salt and pepper to taste

Mix teriyaki, juice and ginger. Heat oil in skillet and cook chicken 4-5 minutes. Add pea pods, bell pepper and teriyaki mix. Heat to boiling then reduce heat and simmer 3 minutes. Serve over rice.

Chicken, Crock pot, Dinner

Three Ingredient Chicken (Crock Pot)

May 14, 2010 admin Leave a comment

When one of the ingredients is the chicken and one is water, how easy can the recipe be? It practically makes itself ! And it comes out so, so tender and tasty – you have to try !!

4 servings
160 calories per serving

4 FROZEN boneless skinless chicken breasts
1 package dry italian dressing mix
1 c warm water

Place all in a crock pot and cook on low 8-10 hours. If you like it a little browned, just before done, preheat the broiler and remove chicken breasts to a baking sheet sprayed with Pam. Broil 4 minutes or until browned.

Chicken, Dinner

Chicken Satay

May 13, 2010 admin Leave a comment

Satay is a Thai preparation of skewered meat served with a peanut sauce – here I’ve taken away the skewers to make things a bit easier and it doesn’t change the taste of the dish one bit 😉

8 servings
132 calories per serving

2 boneless, skinless chicken breasts, 8 oz. each, sliced lengthwise into 6 strips each.
1 t toasted sesame oil
1 t low sodium soy sauce
1 garlic clove, minced
1/2 t red pepper flakes
Salt and pepper to taste
1/4 c creamy peanut butter
2 T rice vinegar
2 t lime juice
1 t brown sugar
Vegetable oil

Toss chicken with sesame oil, soy, garlic and 1/4 t pepper flakes. Season with salt and pepper. Heat grill pan or skillet on high heat. Work in batches brushing pan with vegetable oil and then cooking chicken until done, 3-4 minutes per side. Serve with dipping sauce.

Create dipping sauce by mixing peanut butter, vinegar, lime juice, brown sugar, the rest of the pepper flakes and 2-3 T water.

Chicken, Lunch, Mexican

Chicken and Cheese Tostados

May 10, 2010 admin Leave a comment

I always find tostados a bit hard to eat – do you crack the tortilla and scoop? Do you pick it all up and eat it like a pizza? For this one, I folded the shell over like a taco 🙂 The flavors in this dish mix incredibly well and this is a GREAT lunch.

6 servings
280 calories per serving

6 6 inch flour tortillas
1 package (1.4 oz) taco seasoning
1 lb. boneless skinless chicken breasts in bite sized pieces
½ c water
2 large tomatoes, chopped
7 oz. shredded non fat cheddar cheese
6 T low fat sour cream
¼ c chopped cilantro
Pam

Preheat oven to 400 degrees and place tortillas on a cookie sheet and spray with Pam. Sprinkle with 1 t taco seasoning and bake 8 minutes or until tortillas are crisp and golden. Mix chicken with the rest of the seasoning mix and water and bring to a boil in a skillet then simmer 5 minutes or until chicken is done. Add 1 ½ c tomatoes and cook another 2-3 minutes them remove from heat and stir in 1 ¼ c cheese. Place the mix over the heated tortillas and then top with the rest of the tomatoes and cheese.

Chicken, Dinner, Italian, Pasta

Penne Chicken Primavera

April 29, 2010 admin Leave a comment

The ranch dressing adds a nice kick of flavor to the chicken and then mellows out the creamy sauce in this primavera. I have lots of recipes gathered up for primavera and this is one of my favorites 🙂

4 servings
395 calories per serving

8 oz. uncooked FiberGourmet Penne pasta (without Fiber Gourmet, you have to add 80 calories per serving)
1 lb. boneless skinless chicken breast halves cut into bite sized pieces
1 oz. package dry ranch dressing mix
1 T buttery spread
1 garlic clove, minced
16 oz. frozen vegetable mix (cauliflower, broccoli, carrots)
1 c skim milk
¼ c low fat cream cheese
½ c shredded parmesan cheese

Cook pasta according to package instructions. Place chicken and dressing mix in a zip loc bag and shake to coat it well. Melt spread and cook garlic one minute then add chicken and cook another 4 minutes to brown it some. Add veggies, cover and cook 8 minutes stirring occasionally. Reduce heat to medium and stir in milk mix and cream cheese. Cook 2 minutes stirring constantly then add pasta and parmesan cheese.