Tag Archives: Chicken

Roasted Chicken

Roasted chicken is a bit higher in calories than chicken breast cooked without the skin, but sometimes you just gotta splurge 🙂 Even though you peel the skin off to stay at the low calorie level, because it was cooked with the skin on, it is super moist and quite tasty.

Roasted Chicken
Roasted Chicken

142 calories per 3 oz. serving of white breast meat

1 Roaster chicken
Lemon Pepper
1-2 onions

Preheat oven to 350 degrees. Remove chicken from wrappings, wash it off inside and out. If there are any packets of giblets or anything stuffed inside the chicken, be sure to remove them.

Place the chicken in a roaster pan, or a baking dish atop a rack. If you don’t have a rack or a roaster, you can just place it in a baking dish and it will do fine, the bottom will just have a bit of a different texture.

Sprinkle the inside of the chicken with salt and pepper and then stuff with the whole, peeled onions. As the chicken cooks, the onion flavor really flavors the meet nicely. Lay the chicken back down breast side up and sprinkle with salt, pepper and lemon pepper. Place ½ c water in the bottom of the pan so the chicken will ‘steam’ as it cooks. This helps keep the meat moist.

Spray one side of aluminum foil with Pam. Place this side toward the chicken and cover the pan trying not to press the foil down against the chicken – make more of a tent of the foil.

Cook chicken for the time directed on the package which will be based on the weight of the chicken. The juices should run clear when it is completely done. Chickens usually cook for 15 minutes per pound.

Let it sit a bit before carving so that the juices do not all leave the meat as you carve it.

Here are some great instructions for how to carve a chicken – it’s really not hard ! Especially if you are mainly wanting nicely sliced breast meat (and you can save the thighs, legs and other dark meat for making soup).



Parmesan Chicken

Quick and simple to do, yet a really flavorful way to serve chicken. Serve with a salad and a small baked potato for a great meal.

Parmesan Chicken
Parmesan Chicken

4 servings
206 calories per serving

1/2 c grated parmesan cheese
1/2 t garlic powder
Salt and pepper to taste
4 b/s breasts – Perdue Perfect Portion 5 oz each (150 calories each)

Mix cheese, garlic, salt and pepper. Moisten chicken with water and place in baking dish. Sprinkle cheese mix evenly across chicken. Broil 6-8 minutes. Let sit a few minutes before serving.

Chicken Pot Pie

The chicken pot pie lover in the house called this one a keeper 🙂 Using a predone crust makes this so very easy to do and the cream cheese mixed in with the gravy makes for a very tasty meal.

Chicken Pot Pie
Chicken Pot Pie

6 servings
330 calories per serving

1 lb boneless skinless chicken breasts, cut into cubes
¼ c Kraft light zesty Italian dressing
1 oz. low fat cream cheese, cubed
2 T flour
½ c chicken broth
10 oz. mixed frozen vegetables, thawed
1 refrigerated pie crust

Preheat oven to 375 degrees and in a skillet cook the chicken and dressing 2 minutes. Add cream cheese and cook and stir until melted. Add flour and mix well then add broth and vegetables and simmer 5 minutes. Pour the mixture into a deep dish pie plate and place a 10 inch pie crust on top. Flute the edges and cut 4 slits in the crust for venting. Bake 30 minutes or until golden brown.

Chicken Cheese Burritos

These took just 10 minutes to throw together and were so very good – the onion was just enough, the beans leant a great flavor as well as making the texture really nice, and the cumin and lime made for a great overall flavor. You can make these ahead and freeze them – then you have a quick nutritious microwave lunch ready in 3 minutes !

Chicken Cheese Burritos
Chicken Cheese Burritos

6 servings
367 calories per serving

2 t oil
1 c diced onion
1 T minced garlic
1 15 oz. can pinto beans, drained and rinsed
2 c cooked and diced chicken breast (Perdue Shortcuts work great here!)
1 T cumin
2 plum tomatoes, diced
2 jalapeno peppers, diced
1 T minced lime zest
2 T fresh lime juice
2 t oregano flakes
¼ t salt
¼ t pepper
6 8 inch whole wheat tortillas (Smart Delicious 80 calorie version)
1 ½ c shredded low fat cheddar cheese

Heat oil in skillet and cook onion and garlic about 2 minutes then add beans. Mix chicken with cumin and add to onion mix. Stir in tomatoes, jalapeno, zest, juice, oregano, salt and pepper and cook until jalapenos are slightly softened, about 5 minutes then let filling cool slightly. Place tortillas on a flat surface and fill with ¾ c filling and ¼ c cheese. Fold and eat ! Here is a video that will help you learn how to roll the burrito so it does not leak.

If you are making these to freeze and eat later, make sure you let the mix cool completely before putting them together and then fold in all 4 sides and roll, securing the filling inside. Wrap each in plastic wrap and then place all the burritos in a zip loc freezer bag.

Chicken and Pasta Soup

This soup is prepared a day ahead and refrigerated so that the flavors really mingle. If you want to serve the same day you make it, that works too 🙂

Chicken and Pasta Soup
Chicken and Pasta Soup

6 servings
265 calories per serving

1/2 c cannellini beans
1 lb. chicken breasts, cubed
6 bay leaves
7 c water
1 onion, halved and sliced
1 carrot, sliced thinly
3 ribs celery, sliced thin
Leaves from the tops of the celery stalks
28 oz. diced tomatoes
2 T tomato paste
2 T minced garlic
½ t onion powder
2 t basil flakes
8 oz. FiberGourmet pasta (short alfredo, elbows or rotini)

In a soup pot combine chicken, bay leaves and water. Bring to a boil. Add onions, carrots, celery, celery leaves, tomatoes, tomato paste, onion powder, garlic and basil. Return to a boil and then lower heat and simmer 1 hour. Add beans and remove bay leaves. Refrigerate overnight. The next day heat the broth and cook pasta according to package instructions. Drain and place in soup bowl and ladle soup into each bowl.

Healthy Wrap

A little chicken, lotsa vegetables and lotsa flavor !

Healthy Wrap
Healthy Wrap

6 servings
289 calories per serving

2 c chopped cooked chicken breast
2/3 c thinly sliced red bell pepper
½ c thinly sliced English cucumbers
1/2 c sliced celery
1/2 c light ranch dressing
1/4 c crumbed goat cheese
4 c chopped romaine lettuce
6 8-inch fat free flour tortillas

Layer all the ingredients in tortillas, wrap and secure with a toothpick. Here’s my instructional video in how to secure a wrap so nothing leaks out the bottom.

Eastern Fried Rice

This version of fried rice is not your typical Chinese food fare. This is more of a Middle Eastern recipe and there are a wide range of BIG flavors in the recipe. But they mix well and become amazingly mellow.

Eastern Fried Rice
Eastern Fried Rice

6 servings
350 calories per serving

3 T oil
1 large onion, diced
6 oz. Canadian bacon, diced
1 lb. bok choy stems and leaves, chopped
1 large red bell pepper, diced
2 t finely chopped fresh ginger
3 cloves garlic, minced
8 oz. boneless, skinless chicken breasts
¾ c Egg Beaters
3 t curry powder
4 c cold cooked brown rice
3 T soy sauce
Salt and pepper to taste

Heat 2 t oil in a large skillet on medium high heat and add onion and bacon. Cook 4 minutes and add bok choy and continue cooking another 2 minutes. Add pepper, ginger, garlic and cook until veggies are getting soft, about 5 minutes. Remove contents and set aside. Add 1 T oil of skillet and then cook chicken 5 minutes or until done. Set chicken aside. Spray skillet with Pam and when hot, add eggs and scramble. Add eggs to bowl with chicken. Add 1 T oil to skillet and cook curry powder 30 seconds and then add rice and cook without stirring until slightly crispy, about 4 minutes. Return all the other ingredients to the pan, add soy sauce, salt and pepper and heat 3 minutes.

Chicken and Vegetable Chowder

This is a wonderfully rich chowder that can easily be changed up just by changing some of the veggies you include. I just suggest keeping the corn – to me, it’s not chowder if it does not have corn ! Today I added some frozen broccoli florets.

Chicken and Vegetable Chowder
Chicken and Vegetable Chowder

6 servings
168 calories per serving

9 oz. boneless skinless chicken breasts cut into cubes (Perdue Shortcuts work great here!)
1 c carrots, sliced
½ c chopped onion
1 c corn
4.5 oz. sliced mushrooms, drained
2 cloves garlic, minced
½ t thyme leaves
14.5 oz. chicken broth
1 can cream of potato soup
1/3 c half and half
Salt and pepper to taste

Combine all ingredients except the half and half in a crock pot. Cover and cook on low 5 hours or until chicken is done and vegetables are tender. Then stir in half and half and cook covered on high another 15-20 minutes.

Greek Chicken Pitas

The hummus spread inside the pita before inserting the other ingredients makes every bite full of flavor. And when you eat something with lots of flavor, you are apt to feel more satisfied !

Greek Chicken Pitas
Greek Chicken Pitas

4 servings
280 calories per serving

2 c chopped romaine lettuce
1 c chopped roasted chicken breast
2/3 c diced English cucumber
½ c red bell pepper, chopped very small
1/4 c crumbled feta cheese
2 T lemon juice
2 T oil
1/4 t salt
1/4 t pepper
6 T roasted red bell pepper hummus (in the refrigerator section at the food market)
2 6 inch whole wheat pitas slit at the top so you can fill it

Combine lettuce, chicken, cucumber and feta. Add lemon juice, oil, salt and pepper. Spread hummus inside pitas and then add the chicken mix.

Bayou Chicken

Simply Louisiana – that is the best way to describe this dish. If you don’t like okra, skip it – maybe add some green bell peppers instead. But if you want it authentic, be sure to add in the okra.

Bayou Chicken
Bayou Chicken

4 servings
234 calories per serving

2 T flour
1 1/4 t Cajun seasoning
3/4 lb. chicken tenders
2 t canola oil
1 1/2 c corn
1 1/2 c frozen okra, thawed
2 plum tomatoes, chopped
2 cloves garlic, minced
1/2 c fat free half and half
1/4 t salt
3 scallions, sliced

Combine flour and 1/2 t Cajun seasoning in a zip loc bag and drop in the chicken. Seal the bag and shake well to coat all the chicken pieces. Heat 1 1/2 t oil in a skillet on medium high heat. Add the chicken and cook about 3 minutes per side or until lightly browned. Remove from the pan and set aside. Add the rest of the oil to the pan and then add the corn, okra, tomato and garlic and cook 3-4 minutes. Add the half and half and the rest of the Cajun seasoning and simmer 1-2 minutes longer. Return the chicken to the pan and heat through. Sprinkle with scallions just before serving.

Related Posts with Thumbnails