Greek food is so flavorful and fresh tasting. And many of the dishes are surprisingly simple to make. Using store bought tzatziki here is a time saver, but if you want to make it from scratch, it’s pretty easy. It’s just a mixture of plain Greek yogurt, garlic and cucumber pieces. You can skip the tzatziki if you don’t like it, then just substitute some hummus to add in more moisture.

Greek Chicken Pitas

4 servings
310 calories per serving

1 lb. chicken tenders
1 t Greek seasoning (mix of oregano, salt, onion powder, garlic powder and paprika)
1/2 c tzatkizi
4 8 inch pita breads
2 c romaine lettuce, chopped
2 plum tomatoes, sliced
1 cucumber, seeded and cut into strips
1/4 c crumbled feta cheese
Pam

Spray a large skillet with Pam. Heat on medium high and add chicken. Sprinkle with the seasoning and cook 6-8 minutes or until lightly browned and done throughout.

Slice pitas so you will be able to fill the pocket. Add chicken, lettuce, tomatoes, cucumbers, feta and tzatziki. I often slice the chicken up first so it gets more distributed throughout the sandwich.

For years I used MY standard chicken cacciatore recipe and I was very wary of trying a new one. Let me tell you, this one really fits the bill for a tasty, flavor packed, nutritious version that will quickly become one of your favorites.

Chicken Cacciatore in a Snap

4 servings
297 calories per serving

1 lb. boneless, skinless chicken breasts, cut into small pieces
1 t oregano flakes
1/2 t basil flakes
1/4 t red pepper flakes
Pam
2 c sliced mushrooms
3/4 c chopped bell pepper
1 1/2 c fat free marinara sauce
1/4 c water
½ t garlic powder
½ t onion powder
1/4 t salt
1/4 t black pepper
1/2 c shredded Parmesan cheese
2 T sliced fresh basil

Heat a large skillet on medium high and spray with Pam. Add chicken to pan with oregano, basil and red pepper. Saute until lightly browned, about 5 minutes. Add mushrooms and pepper and cook 5 minutes. Stir in sauce, salt, pepper, onion powder, garlic powder and water and bring to a simmer. Cover and reduce heat to low. Simmer 10 minutes. Remove from heat, sprinkle with cheese and fresh basil. Serve immediately.

You know the drill – toss the skewers and throw this in a grill basket ! But I still call it a “Kabob” recipe so you can visualize it The yogurt sauce is JUST PERFECT in this recipe. Serve with some cous cous on the side.

Curry Lime Chicken Kabobs

4 servings
261 calories per serving

1 lb. boneless skinless chicken breast, cut into bite size pieces
½ c plain yogurt
¼ c chopped cilantro
1 t grated lime zest
2 T lime juice
2 T oil
1 T honey
1 T Dijon mustard
2 cloves garlic, minced
½ t curry powder
¼ t salt
¼ t pepper
2 green bell peppers cut into 1 inch pieces
1 zucchini in ½ inch slices
10 grape tomatoes
Pam

For the marinade, mix yogurt, cilantro, lime peel and juice, oil, honey, mustard, garlic, curry, salt and pepper. Place chicken in a zip loc and pour in the marinade and refrigerate 4-24 hours. Heat grill and spray a grill basket with Pam. Cook 15 minutes or until chicken is done, stirring occasionally so that all sides of the meat and veggies get browned.

This is a sandwich that makes your mouth happy The combination of the Cajun flavoring on the chicken along with the roasted red pepper and pepperoncini is just perfect. This one is a sure crowd pleaser and cut into strips, would make a great appetizer.

Grilled Cajun Chicken Sandwiches

1 serving
330 calories per serving

2 slices Italian bread
1 ½ t light mayonnaise
6 slices Cajun spiced deli chicken breast (if unavailable, sprinkle roasted deli chicken with some Cajun seasoning)
3 strips jarred roasted red peppers
1 small pepperoncini pepper sliced
1 no fat cheese slice (Kraft Singles are nice and creamy!)
2 t lite Italian dressing

Brush the outside of the sandwich with the dressing and cook in a skillet 3 minutes per side or until golden brown. Spread mayo on bread and then add all the ingredients.

Milanese style just means a breaded cutlet – - This is easy to throw together and the cutlets rival my old standby recipe – it’s the parmesan cheese in them that make these really special. Change up the salad by adding different veggies; tonight I had some left over zucchini and radishes that I threw in.

Chicken Milanese with Salad

4 servings
197 calories per serving

4 3 oz boneless chicken breasts
1/4 t black pepper
¼ t salt
1/4 c seasoned bread crumbs
2 T grated parmesan cheese
1 1/2 t oil
3 c baby salad greens or field greens
1 c grape tomatoes, halved
1/4 c matchstick cut carrots (pre-packaged)
3 T low fat balsamic dressing
Pam

Sprinkle chicken with salt and pepper. Rinse chicken in water. Combine bread crumbs and parmesan in a bowl and press chicken cutlets in to coat well. Spray a skillet with Pam and heat over medium heat and add the chicken and cook about 4-5 minutes per side or until browned. Mix the salad greens, carrots, tomatoes and dressing and serve salad alongside chicken cutlet.

Some meals are just extra special and this is definitely one of them ! The perfect portion of pasta, chicken and veggies all covered in a scrumptious sauce and layers of cheese. You just can’t go wrong !

Chicken Florentine Casserole

4 servings
270 calories per serving

1 lb. boneless skinless chicken breasts, cut into bite size pieces
2 T flour
8 oz. FiberGourmet penne pasta (without FiberGourmet, you have to add 80 calories per serving)
2 T low fat balsamic vinaigrette dressing
1 c chicken broth
2 oz. light cream cheese, cubed
10 oz. frozen chopped spinach, thawed, and drained well (press it down in a sieve to get a lot of water out)
1 c shredded part skim mozzarella cheese
3 T grated parmesan
Salt and pepper to taste
½ t garlic powder

Preheat oven to 375 degrees. Cook pasta according to package directions. Heat dressing in a skillet. Mix chicken with flour and add to skillet and cook 3-4 minutes or until browned. Add broth and cream cheese and cook until cheese is melted. Add the spinach, garlic powder, salt and pepper and heat 1 minute. Remove from heat. Mix drained pasta with skillet mixture and spoon half of it into a 2 quart casserole dish. Top with ½ the mozzarella then add the rest of the chicken mix. Finally top with the remaining mozzarella and the parmesan. Bake 20 minutes to heat through and melt the cheese.

This is one of those WOW good meals ! And since you are using shake and bake and prepared pesto, preparation is a snap. This makes shake and bake super special and meal you’ll serve to guests.

Baked Italian Chicken with Pesto

4 servings
250 calories per serving

4 boneless skinless chicken breasts (5 oz. each)
1 pack Shake and Bake Mix
2 T prepared pesto (available in the refrigerator section of your market)
1/4 c shredded mozzarella cheese

Preheat oven to 400 degrees. Wet chicken with water and then coat with Shake and Bake and place in a baking pan or on a cookie sheet. Bake 20 minutes or until done throughout. Mix pesto and cheese and spoon on top of chicken and bake another 5 minutes.

I love making wontons – you fill them with just about anything and drop in broth and they make a great meal. But this one goes far beyond – the flavors of the ginger, lemon and vegetables mingle so beautifully ! You’ll want to make this one again and again.

Chicken Wontons in Broth

6 servings
395 calories per serving

7 cups fat free broth (chicken, beef or a mixture of both)
4 c water
3 T soy sauce
1 T lemon juice
24 wonton wrappers
1 large shallot, finely chopped
½ pound ground chicken
¾ c bok choy, finely chopped
½ c finely chopped mushrooms
Salt and pepper to taste
1 T soy sauce
1 t garlic powder
2 t minced fresh ginger
2 t grated lemon rind
1 t dark sesame oil
Dash of hot sauce

Prepare wontons (see below). Bring broth to a boil. Add 3 T soy, salt and pepper. Add wontons and cook 3 minutes or until done. Add lemon juice right at the end.

Wonton preparation:
Spray pan with Pam and cook shallot 3 minutes. Add water if it starts to get dry. Add ground meat and cook until done. Make sure you break it up into little pieces as it cooks. Let cool. Add in bok choy, mushrooms, soy sauce, salt, pepper, garlic powder, ginger, lemon zest, sesame oil, and hot sauce. Fill wontons (click below for a short video tutorial if you are not familiar with wonton preparation).

These cook up quick and are just as good as any restaurant fajitas ! Without all the oil that restaurants use for extra flavor, these come in at only 250 calories per serving including the wrap

Chicken Fajita Quesadillas

6 servings
250 calories per serving

1/2 lb. boneless skinless chicken breasts, cut into thin strips (Perdue Shortcuts work great here !)
3/4 c sliced onions
¾ c sliced green bell peppers
Salt and pepper to taste
½ t cumin
½ c salsa verde (or plain salsa works here too)
½ c black beans, drained and rinsed
6 whole wheat tortillas (fajita size)
1 ½ c shredded low fat cheddar cheese
Pam

Spray a skillet with Pam and cook onions and peppers 10 minutes (add hot water a tablespoon at a time if the onions start to dry out). Sprinkle with salt and pepper and mix then add chicken and cumin and cook another 5 minutes or until chicken is almost done (if you are using Perdue Shortcuts, cook just enough to warm chicken). Add salsa and beans and cook another 3 minutes.

Spoon mix onto one half of each wrap and sprinkle with cheese and fold. Spray a skillet with Pam and cook quesadillas a couple of minutes each side to brown them.

Here is a video that will show you how to fold up a fajita securely

Optionally serve with a bit of no fat sour cream on each.

Sometimes a sandwich just hits the spots and this one is not your boring old sandwich ! Chicken in fajita seasoning combined with a tangy sauce and arugula is taste treat you’ll be craving after you sample this one !

Chicken and Arugula Sandwich

4 servings
303 calories per serving

2 t oil
6 oz. chicken tenders (Perdue Shortcuts work great here)
1 T fajita seasoning
¼ c light mayonnaise
3 T chopped cilantro
1 t grated lime zest
1 T lime juice
4 Arnold Bagel Thins (110 calories each) or Arnold Select Thins
1 tomato, thinly sliced
1 ½ c baby arugula

Sprinkle chicken with fajita seasoning and cook 3 minutes per side or until done. Cut into thin slices. Mix mayo, cilantro, lime zest and lime juice and spread on cut sides of bread. Place chicken on bread and add tomato and arugula then cover with the top of the bread and cut into 4 wedges.