Tag Archives: Chicken

Chicken Piccata and Orzo

July 5, 2011 admin Leave a comment

Orzo, chicken, piccata sauce – – pure heaven ! This is one of my favorite dishes. It is definitely restaurant worthy and it’s so easy to do. It’s a great dish to make when entertaining – your guests won’t even know they are eating healthy 🙂

4 servings
346 calories per serving

1 c uncooked orzo
2 t grated lemon rind
4 4 oz. boneless skinless chicken cutlets
Salt and pepper to taste
1 T olive oil
1/4 c white wine
1/2 c chicken broth
1 T lemon juice plus 1 t lemon juice
1 T chilled butter, cut into small pieces
2 T chopped fresh parsley

Cook orzo according to package instructions. Stir in the lemon zest. 1 t lemon juice, salt and pepper and keep warm. Heat oil in a skillet. Sprinkle chicken with salt and pepper and then cook chicken 3-4 minutes each site or until done. Remove the chicken from the pan and keep it warm. Add wine to pan and cook 2 minutes then add broth and 1 T lemon juice and bring to a boil and cook another 2 minutes or until it’s reduced to ½ c total. Remove from the heat and stir in the parsley and butter until the butter is melted. Serve chicken over orzo.

Chicken, Dinner, Kid Friendly

Roasted Chicken and Potatoes

June 10, 2011 admin Leave a comment

Roast chicken is just so homey to me. And it makes as great of an everyday meal as it does a holiday or special occasion meal. It’s so easy to do and so very good. And the leftovers are great for chicken salad or chicken soup.

4 servings
374 calories per serving

2 T garlic, minced
1 t salt
3/4 t pepper
1/2 t rosemary
1 3 ½ pound roasting chicken
Pam
12 oz red potatoes, quartered
1 1/2 c cubed peeled butternut squash

Preheat oven to 400 degrees. Mix half the garlic with half the salt and pepper then add the rosemary. Prepare the chicken for roasting and then loosen the skin and rub the garlic mix under the skin. Place chicken on a rack in a broiler pan that has been sprayed with Pam. Mix potatoes, squash and the rest of the garlic salt and pepper and arrange around the chicken. Bake 1 hour or until done. Let stand 10 minutes then discard skin and carve chicken.

Chicken, Dinner, Kid Friendly, Sandwiches

Chicken Burger Deluxe

June 7, 2011 admin Leave a comment

I find chicken to be much more flavorful than turkey – especially when you’re talking burgers or sausage. Cook this great low fat, low cal burger up in no time and have a guilt free burger dinner. Try serving with Zucchini ‘Fries’. To keep this moist, I add a bit of water to the pan as it cooks and give the burger a few spritzes of ICBINB spray right at the end of the cooking process.

1 serving
305 calories per serving

1 chicken burger
1 100 calorie bun (Arnold Select Thins are great !)
Salt and pepper to taste
¼ t onion powder
1 large slice tomato
1 lettuce leaf
1 slice onion
2 large basil leaves
Pam
ICBINB Spray

Heat a skillet and spray with Pam. Add burger and sprinkle with half the salt, pepper and onion powder. Cook 5-6 minutes then flip and add the rest of the spices. If the pan gets too dry, add a bit of hot water. Cook another 5-6 minutes or until fully cooked. Spritz with a bit of I Can’t Believe It’s Not Butter Spray then place on a bun. Add basil, lettuce, onion and tomato.

Chicken, Kid Friendly, Lunch, Sandwiches

Hot Chicken and Swiss Sandwich

June 6, 2011 admin 2 Comments

Sometimes serving a sandwich hot makes it sooooo much more special. This is one of those times. The melted swiss just gives it a whole other dimension.

1 serving
295 calories per serving

1 small club roll
4 slices thin sliced deli chicken breast (Oscar Mayer pre-packaged meats are great)
1 slice low fat swiss cheese
1 t light mayonnaise
1 t mustard
¼ t parsley flakes
¼ t basil flakes
Salt and pepper to taste
½ c spinach leaves

Preheat oven to 350 degrees. Mix mayo and mustard and spread on bread. Add chicken and cheese and sprinkle with the spices. Wrap in foil and bake 10 minutes. Remove from oven, add spinach leaves and enjoy !

Chicken, Lunch, Salads

Chicken and Pasta Salad

May 31, 2011 admin Leave a comment

I love orzo and it is great in cold pasta salads. The goat cheese really melts in from all the lemon and it gives the whole dish a great flavor. Very satisfying !!

4 servings
275 calories per serving

¾ c orzo
¼ t grated lemon zest
3 T lemon juice
1 T oil
½ t Kosher salt
1 t minced garlic clove
¼ t pepper
1 c shredded grilled boneless skinless chicken breast (Perdue Shortcuts work great here !)
½ c cubed English cucumber
½ c chopped red bell pepper
½ c sliced scallions
½ c crumbled goat cheese

Cook pasta according to package directions, then drain and rinse in cold water to stop the cooking process and cool it down. Mix lemon zest, juice, oil, salt, garlic and pepper and mix with the orzo. Add chicken, cucumber, peppers, and onions. Garnish with goat cheese and serve.

Asian, Chicken, Dinner, Kid Friendly, Summer

Grilled Asian Drumsticks

May 18, 2011 admin Leave a comment

Sometimes when you marinate or cook with a glaze on, all the best flavor is worn off before you get to eat. But by slathering on the glaze at the very end, you end up with TONS of flavor. And this is a great one – vinegar, soy, honey and garlic – yummy !

4 servings
210 calories per serving

8 chicken drumsticks, skinned
Pam
3 T balsamic vinegar
3 T soy sauce
3 T honey
1 t garlic chili sauce (available in the Asian section of your market)

Preheat your grill and spray the rack with high heat Pam. Coat chicken with spray and grill 10 minutes then turn and cook another 10 or until done. Mix vinegar, soy, honey and chili sauce in a pan and bring to a boil. Then reduce heat and cook until reduced to 1/3 c of glaze. Put chicken on a large baking sheet and pour the glaze over the legs.

Chicken, Dinner

Arugula and Chicken Sausage

May 10, 2011 admin Leave a comment

There are so many good things in this casserole – and all the flavors mesh incredibly well. The mellow swiss cheese is the perfect cheese for this recipe.

6 servings
252 calories per serving

1 cup Egg Beaters
4 large eggs
1 c skim milk
2 T Dijon mustard
Salt and pepper to taste
½ c fresh basil, sliced
4 c wheat bread cut into 1 inch cubes
5 c chopped arugula
¾ c canned artichoke hearts, chopped
1 c cooked chicken sausage, sliced thin
¾ c shredded swiss cheese
Pam

Preheat oven to 375 degrees. Spray a baking dish with Pam. Rinse the arugula and then place in a bowl and cover with plastic wrap. Fold back one edge leaving just a bit of an open slit. Cook 2-3 minutes to wilt the arugula then drain well and squeeze out extra water.

Whisk egg whites, Egg Beaters and milk then add Dijon, salt, pepper and basil and stir well. Mix together bread cubes with the arugula, sausage and artichokes. Pour in the egg mix and toss well. Place in baking dish and cover with foil then bake 45 minutes. Sprinkle with cheese and continue baking 20 minutes UNCOVERED. Cool for 15 minutes.

Chicken, Kid Friendly, Lunch, Soups

Chicken and Rice Soup

May 5, 2011 admin Leave a comment

The egg in this soup makes for a super rich and creamy broth – this is kinda high cal for soup, but it is satisfying, filling and so worth it. Sometimes I just crave a soup rich with rice and chicken (and devoid of any veggies!) and this is it. It really hits the spot 🙂

4 servings
353 calories per serving

7 cups fat free chicken broth
¾ lb. boneless skinless chicken breast
1 c long grain white rice
3 large eggs
1/3 c lemon juice
Salt and pepper to taste

Mix broth and chicken in a pot and bring to a simmer on medium heat. Lower heat a bit and continue cooking until chicken is done, about 15 minutes. Using a slotted spoon, remove chicken to a plate and when cool, shred into bite sized pieces. Bring broth back to a good simmer and add rice and cook about 18 minutes and then put chicken back in the pot. Whisk eggs until frothy and then whisk in the lemon juice. While continuing to whisk, add 1 c hot broth to the egg mix. Then whisk the egg and lemon mix into the large pot. Add salt and pepper and serve immediately.

Chicken, Crock pot, Dinner, Kid Friendly, Soups

Roasted Chicken Noodle Soup (Crock Pot)

May 1, 2011 admin Leave a comment

I just found a new favorite chicken soup ! For years I have made ‘my chicken soup’ more often than any other recipe. But this one just takes the cake and this is my new ‘go to’ recipe. It combines home cooked goodness with just a little something extra…the evaporated milk makes the broth become such a mellow base and the roasted chicken has such a great texture – very different from your traditional soup where you cook the chicken in the broth. Give it a try !!

6 servings
373 calories per serving

1 c onions, chopped
1 c carrots, chopped
1 c celery, chopped
1 clove garlic, minced
2 t oil
¼ t flour
½ t oregano flakes
¼ t onion powder
¼ t garlic powder
6 c fat free chicken broth
2 c water
4 c diced potatoes (I used canned)
1 t salt
2 c skinless roasted chicken, diced (Perdue Shortcuts work great here!)
2 c wide egg noodles
1 c fat free evaporated milk

Heat a skillet and add oil and brown onions, carrots, celery and garlic. Stir in flour, oregano, garlic powder and onion powder and then pour into crock and mix in broth, water, potatoes and salt. Cover and cook on low 5-6 hours. Add chicken, noodles and milk and cook until noodles are tender, about ½ hour. If you don’t have a crock pot, you can easily do this stove top. Just let it simmer for an hour or 2 at very low temperature for the first step, then add the chicken, noodles and milk and let cook another 15 minutes or so.

Chicken, Lunch

Chicken Couscous Salad

April 21, 2011 admin Leave a comment

This was on of the most excellent lunch salads I have had in a long time ! The curry flavor is just divine, the meal is filling, and it will be a lunch to remember !

2 servings
343 calories per serving

1 ¼ c chicken broth
1 c (6 oz.) boneless skinless chicken breast cut into thin strips
3 t curry powder
½ c whole wheat couscous
½ c diced red bell peppers
½ c chickpeas, drained and rinsed
¼ c scallions, sliced
¼ c cilantro, chopped
1 T Dijon mustard
¼ t kosher salt
1 c lettuce leaves
2 medium tomatoes, sliced

Bring broth to a boil. Cook chicken in broth 5 minutes or until cooked through and then remove to a plate and toss with 1 t curry. Bring broth back to boil and add couscous. Remove pan from heat, cover and let sit 5 minutes. Fluff couscous and place in a bowl with peppers, beans, scallions, and cilantro. Then add the mustard, remaining curry and salt. Put lettuce and tomato slices on plates and top with the chicken curry mix. Can be served cold or warm.