Tag Archives: Chicken

Chicken and Bean Quesadillas

February 8, 2010 admin Leave a comment

This is one of those really filling quesadillas. Between the whole wheat wrap, the beans, chicken, AND cheese, it really makes for a great lunch. The salsa verde is a nice twist, but if you don’t like the taste, feel free to substitute regular salsa 🙂

2 servings
358 calories per serving

1 c cooked shredded or diced chicken breast (Perdue Shortcuts are a great time saver!)
1/3 c salsa verde, divided
1/2 c black beans
1/2 c kidney beans
2 9 inch whole wheat tortillas (80 calorie version)
1/2 c shredded low fat Mexican blend or cheddar cheese
Pam
Extra salsa verde for dipping (at only 10 calories for 2 tablespoons, don’t be shy !)

Combine cooked chicken and half the salsa verde in a skillet and heat through . Combine beans and the other half of the salsa, lightly mashing some of the beans with a fork. Microwave for 30 seconds to heat. Spread the bean mix over each tortilla and then the chicken mix and then sprinkle with 1/4 c cheese. Fold in half. Spray skillet with Pam and heat to medium high. Add quesadillas and cook 2-3 minutes each side or until lightly browned. Serve with additional salsa.

Chicken, FiberGourmet, Italian, Lunch

Pesto Chicken Salad

February 5, 2010 admin Leave a comment

I make this one up the night before and let refrigerate overnight. The pesto and cheese make a rich sauce and all the flavors here just combine really well.

1 serving
288 calories per serving

1/4 c cooked FiberGourmet* pasta (regular whole wheat pasta will certainly do, it will just raise the calorie count)
1 T pesto
3 oz. diced cooked chicken (Perdue Shortcuts)
1 c halved grape tomatoes
3/4 c shredded carrots
2 T shredded parmesan

Mix all together and refrigerate a couple of hours before eating.

*FiberGourmet is this awesome pasta that has way fewer calories than even whole wheat pasta and other specialty pastas. I buy it online at Amazon and use it in soups, salads, dinner sides, mac and cheese, etc. By using it instead of other types, I can really increase the amount I can eat and that’s good because I LOVE PASTA !! 🙂

Chicken, Dinner, Lunch

Healthy Buffalo Chicken

February 1, 2010 admin Leave a comment

This is a great appetizer or lunch portion – for dinner, add a nice salad or fruit mix on the side.

4 servings
230 calories per serving

1 lb. chicken tenders cut in half
1/2 t cayenne pepper
Salt and pepper to taste
3 T cayenne pepper sauce (Frank’s Hot Sauce)
1 T water
1 T buttery spread, melted
1/3 c low fat sour cream
1/4 c crumbled blue cheese
2 T low fat mayonnaise
2 T skim milk
1/4 t Worcestershire sauce
Carrot and celery slices

Preheat broiler. Spray baking sheet with Pam. Toss chicken with cayenne pepper and 1/4 t salt. Place chicken on pan and broil 6 inches from heat for 5 minutes. Microwave cayenne sauce, water and butter 10 seconds. Brush onto chicken and broil 2 minutes longer, then flip chicken, coat with more sauce and broil another minute or until chicken is done.

Make dip by combining sour cream, cheese, mayonnaise, milk and Worcestershire. Serve chicken with dip, carrots and celery sticks.

Chicken, Lunch, Soups

Creamy Chicken Soup

February 1, 2010 admin Leave a comment

This is a filling, creamy soup packed with iron – get your Popeye on ! Serve with whole wheat garlic toast for a great lunch meal.

3 servings
262 calories per serving

4 oz. dry cheese tortellini
8 oz. fat free chicken broth
1 can reduced fat cream of chicken soup
5 oz. frozen chopped spinach, thawed
4 oz diced cooked chicken (Purdue Shortcuts strips save time here)
1 c skim milk
1 c water
Salt and pepper to taste

Boil water and cook tortellini according to instructions. Heat all other ingredients and bring to boil and heat thoroughly. Add tortellini. Heat for another few minutes.

Chicken, Dinner

Citrus Chicken

January 8, 2010 admin Leave a comment

Citrus and chicken just go together ! And the flavor punch for almost no added calories is a great way to feel satisfied even after eating a smaller meal. There’s lots of calories to spare here, so add a hearty side dish and enjoy.

4 servings
133 calories per serving

4 small b/s chicken breasts
2t garlic powder
1/2 t seasoned salt
1/2 c lemon juice
1/2 c lime juice
2 t lemon pepper

Preheat oven to 400 degrees. Spray a small baking dish with Pam. Rub the chicken with the dry spices. Spray a skillet with Pam and cook the chicken 3-4 minutes per side to brown. Then place the chicken in the baking dish and pour the citrus juice over the chicken and bake 20-25 minutes.

Chicken, Dinner, Soups

Rustic Chicken Soup

January 4, 2010 admin Leave a comment

This soup uses up leftovers and is super simple to put together. You can always add extra fresh or dried herbs to make it as spicy as you like. I just sent some of this over to my sick soon to be sister-in-law. Hope it makes her all better 🙂

6 servings
202 calories per serving

3 ½ quarts water
2 c tomato soup
6 oz leftover grilled chicken, cut into small cubes
1 c shredded carrots
1 c green beans, trimmed
1 c small potato cubes
1 c white beans (canned)
1 onion, sliced
1 c celery, thinly sliced
1 c leftover roasted tomatoes or canned diced tomatoes
½ c grated parmesan cheese
2 t dry chicken bouillon powder
½ t garlic powder
½ t onion powder
Salt and pepper to taste

Place all in a pot and bring to a boil. Lower heat and simmer for 45 minutes.

Chicken, Dinner

Crock Pot 20 Clove Chicken

December 29, 2009 admin 2 Comments

A great recipe that is as tasty as my original ‘non diet’ version of this dish. It takes 5 minutes to throw it together and then it cooks for 6 hours in a crock pot leaving you time to blog while your dinner cooks 🙂 Serve with Rice and Pasta with Parmesan Cheese and Sauteed Spinach with Garlic for a great complete meal under 400 calories.

6 servings
170 calories per serving

6 boneless skinless chicken breasts (120 calories each – 4 ounces each)
¼ c white cooking wine or dry white wine
20 cloves whole garlic
4 stalks of celery, sliced
2 T basil flakes
2 t parsley flakes
1/8 t red pepper flakes
¼ c white wine
Salt and pepper to taste
Juice of one lemon
Zest of one lemon (just the yellow, not the bitter white)
Pam

Zesting Lemons, Limes and Oranges is a snap with this tool. I have a whole set of Microplane graters from fine to coarse and they never fail to get the job done easily and quickly.

In a small bowl, mix the wine with the basil, parsley and red pepper flakes. Spray a skillet with a small amount of Pam and heat on high for a few moments. Quickly brown the chicken on both sides and remove from pan so they do not cook too much. Add the garlic and celery to the wine mix and stir around to coat well. Place the garlic mix in the bottom of the crock pot.

Place browned chicken breasts atop the garlic mix. Squirt the juice of one lemon over the chicken. Put the zest of one lemon over the chicken. Add salt and pepper. Cover the crock and cook on low 6 hours.