Tag Archives: Chicken

Chicken Mole Stew

April 12, 2011 admin Leave a comment

I’ve made this with beef and I think I actually prefer it with chicken ! The chicken almost looks like beef since it has all the spicy goodness coating it and the flavor is mellow and deep like a good mole. This is not a REAL mole, but the flavor is definitely similar and once you taste this, you’ll find yourself craving it 🙂

6 servings
297 calories per serving

2 T unsweetened cocoa
2 T ground coriander
3 t garlic powder
3 t ground cumin
3 t ancho chile powder
3 t paprika
3 t oregano flakes
¼ t cinnamon
2 lbs. boneless skinless chicken breast cut into 1 inch cubes
1/4 c flour
1 T oil
½ c chopped onion
½ c chopped green bell pepper
½ c dry red wine
14.5 oz. can diced tomatoes, undrained
1 t salt
¼ t pepper

Combine the first 8 ingredients then stir in the chicken and mix well. Remove the chicken and then add flour to the rest of the spices and whisk well. Then add the chicken back and toss. Heat oil in a Dutch oven on medium high and add chicken pieces and sauté 5 minutes browning all sides then remove to a plate and keep warm. Add onion and pepper to the pan and cook 6 minutes then stir in the wine and tomatoes (with their liquid), add back in chicken, cover and set heat to low and simmer 1 hour stirring occasionally.

Chicken, Dinner

Empanapita from the Keep the Beat ™ cookbook from the National Institutes for Health We Can! (Ways to Enhance Children’s Activity & Nutrition) Campaign

March 24, 2011 admin Leave a comment

Check out the online cookbook, Keep the Beat ™ (available in pdf format) for some great ideas for healthful food that kids will eat and they will enjoy preparing with you. Kids learn by example – show them how good healthy food can be !!!

This is a great combination of an empanada and a pita – the recipe is fun to make and is a great healthy alternative to traditionally fried empanadas. You can easily change this up and use leftover pork or turkey instead. And you can even make it a bit more authentic by adding some sofrito to the mix. This was a great meal !

4 servings
373 calories per serving

2 6½-inch whole wheat pitas
1 c Tangy Salsa (see recipe below – or you can sub a store bought salsa)

For filling:
2 c canned low-sodium black beans, rinsed
2 c frozen broccoli, corn, and pepper vegetable mix, thawed
2 c grilled boneless, skinless chicken breast, diced (Perdue Shortcuts work great here !)
½ c shredded low-moisture part-skim mozzarella cheese
¼ c sofrito tomato cooking base (in the Goya section of your market) – optional
1 T fresh cilantro, chopped
2 T scallions, sliced
Salt and pepper to taste

For Tangy Salsa (22 calories per serving):
½ c jarred roasted red peppers, drained and patted dry
½ c no-salt-added diced tomatoes (or substitute 1 medium tomato, chopped)
1 small lime, peeled and cut into small chunks
¼ t ground black pepper
¼ t ground cumin
1 T fresh cilantro, rinsed and chopped

Preheat oven to 400 ºF. Combine beans, vegetables, chicken, cheese, sofrito and seasonings. Mix well.
Cut pitas in half, and open the pockets. Divide filling evenly between the four and place on a nonstick baking sheet, and bake for about 10 minutes until the filling is hot, cheese melts, and chicken is reheated. You can make these a bit ahead of time and heat when ready – this makes it a great recipe for when you are having guests.

For salsa, combine all ingredients and toss well (it is best if you make this ahead and let sit an hour or 20 so let the flavors mingle). Serve each empanapita with ¼ cup of Tangy Salsa.

Don’t skimp on the salsa – it really makes the meal ! I added ¼ c lime juice, 1 T sliced scallions, salt and pepper and omitted the roasted red peppers. The lime pieces add such a nice fresh flavor !!

Chicken, Dinner, Kid Friendly

Chicken Cutlets and Bean Salad

March 23, 2011 admin Leave a comment

This is a perfect meal ! Chicken done so simply turns out the most savory, delicious cutlets. And the lemony salad on the side just bursts with flavor. Simple, simple, simple – but such a great meal !

4 servings
395 calories per serving

½ pound wax beans, sliced lengthwise (or green beans if you can’t find wax beans)
15.5 oz. can chickpeas, drained and rinsed
¼ c lemon juice
3 T oil
Kosher salt to taste
Pepper to taste
4 boneless skinless chicken cutlets, 3 oz. each
5 oz. baby spinach leaves or baby arugula or other mixed greens
Pam

Mix beans, chickpeas, 3 T lemon juice, 2 T oil, salt and pepper. Spray a skillet with Pam and cook chicken with salt and pepper 3 minutes per side or until done. Mix spinach with 1 T oil and 1 T lemon juice then season with salt and pepper. Serve bean salad on top of spinach. Plate chicken and serve.

Chicken, Dinner, FiberGourmet, Italian, Kid Friendly, Pasta

Chicken Tetrazzini

March 10, 2011 admin Leave a comment

Mark this down as another of those recipes that you will make again and again. Some of the noodles get a little crunchy from the oven and it makes the dish that much more enjoyable. Tetrazzini is usually made with spaghetti, but I like using fettucine noodles sometimes !

6 servings
400 calories per serving

7 oz. FiberGourmet pasta (fettuccine noodles or spaghetti) – without FiberGourmet pasta, this dish will not come in under 400 calories !

¼ c margarine
¼ c flour
½ t salt
¼ t pepper
1 c chicken broth
3/4 c heavy cream
¼ c skim milk
2 T water
1 ½ lb. cooked chicken in bite sized pieces (Perdue Shortcuts work great here!)
1 can sliced mushrooms
½ c parmesan cheese

Heat oven to 350 degrees. Cook pasta according to package instructions. Melt margarine on low heat and stir in flour, salt and pepper and stir constantly until smooth and bubbly then remove from heat. Stir in the broth and cream and then heat to boiling stirring constantly and cook 1 minute. Then stir in water, pasta, chicken and mushrooms. Put into a baking dish and sprinkle with cheese and bake ½ hour.

Chicken, Dinner, Kid Friendly

Breast of Chicken Hortelana (Baltimore International College)

March 4, 2011 admin Leave a comment

This was one of those meals that just had that special extra something. Thanks to Baltimore International College School of Culinary Arts for another great recipe that brings gourmet cooking into your home. Sure, you could just brown up the chicken and call it done…but by adding these few extra ingredients to the pan, simmering, and then serving over the chicken, you have a restaurant quality dish that you will be proud to serve. And at only 277 calories per serving, there’s plenty of room for a nice side as well.

Baltimore International College School of Culinary Arts has many, many recipes for you to try out (just go to the menu option ‘Programs” and then you will see a link to the recipes. And if you know someone with a passion for food looking for formal schooling, pass along the link. So make sure to visit – just click the banner below 🙂

2 servings
277 calories per serving

2 boneless skinless chicken breasts, 4 oz. each
1 T flour
1 T olive oil
½ t salt
1 oz. finely chopped onion
1 clove garlic, minced
¼ c mushrooms, sliced
1 oz. finely diced ham (I used some leftover Canadian Bacon)
¼ t pepper
2 oz. white wine
1 T lemon juice
2 oz. chicken broth
1 T chopped parsley or cilantro

Pound the chicken down a bit with a meat mallet or the bottom of a heavy pan – make sure the meat is even so it cooks evenly. Dredge in flour and then cook in hot oil. Sprinkle with salt. Cook approximately 2 minutes each side then remove from pan and keep warm. Add ham, onion, garlic, and mushrooms to pan and cook 3 minutes. Add wine, stock, and lemon juice and simmer a minute longer. Place chicken back in pan, add parsley and cook 2-3 minutes or until done. Serve sauce over chicken breasts.

Chicken, Kid Friendly, Lunch, Soups

Creamy Chicken and Mushroom Soup

March 3, 2011 admin Leave a comment

This is rich and savory and a perfect lunch soup for a cold winter day.

2 servings
365 calories per serving

1 can water
½ can low fat cream of mushroom soup
3 c low fat chicken broth
5 oz. cooked boneless, skinless chicken breast cubed (Perdue Shortcuts work great here !)
1 6.5 oz. can sliced mushrooms and their juice
½ c frozen mixed vegetables (peas, corn, carrots, etc.)
Salt and pepper to taste
½ t onion powder
½ t garlic powder
1 t parsley flakes
4 oz. whole wheat egg noodles
4 T fat free half and half

Combine water, soup, broth, chicken, mushrooms and juice and spices and bring to a boil. Add vegetables and bring back to a boil. Add noodles and cook 5 minutes or until tender. Lower to a simmer and add half and half and cook a few moments longer.

Chicken, Dinner

Brunswick Stew

February 12, 2011 admin 1 Comment

This is a tasty stew that does well stovetop or you can sauté the onions and then pile it all in a crock pot and cook on low 6-8 hours or high 4-6 hours.

6 servings
238 calories per serving

Pam
1 t oil
1 onion, chopped
1 lb. boneless skinless chicken breasts in bite sized pieces
10 oz. frozen baby lima beans
10 oz. frozen corn
3 c chicken broth
1 ½ c chopped tomatoes
6 oz. tomato paste
3 T lemon juice
1 T Worcestershire sauce

Spray a Dutch oven with Pam and heat on medium high. Add oil and then sauté onion 3-4 minutes. Add all the rest of the ingredients and reduce heat to low and simmer, covered, for 1 hour.

Chicken, Lunch, Salads

Chicken Salad with White Beans

February 5, 2011 admin Leave a comment

FLAVOR EXPLOSION ! There are tons of bold flavors in this salad and dressing – and they mix to perfection ! Feta cheese, mustard, orange, radicchio, basil, feta cheese, sun dried tomatoes – – all mingling together to serve up a big, bold salad.

4 servings
398 calories per serving

Vinaigrette
1 clove garlic, chopped and mashed
¼ teaspoon salt
4 T oil
6 T orange juice
¼ c vinegar
1 T Dijon mustard

Salad
15 oz can cannellini beans, drained and rinsed
2 ½ c diced cooked chicken breast (Perdue Shortcuts work great here !)
2 c diced zucchini
1 ½ c cups diced celery
¼ c crumbled low fat feta cheese
¼ c chopped, sun-dried tomatoes (rinse them off in water and dry them with a paper towel first)
1 c coarsely chopped basil
Salt and pepper to taste
2 c torn escarole or romaine
2 cups torn radicchio

Mash garlic with ¼ t salt and then whisk in the oil. Add juice, vinegar and mustard and whisk to combine. Add more salt if necessary. Prepare all salad ingredients and toss with dressing. Season with salt and pepper.

Asian, Chicken, Dinner, Kid Friendly

Lemon Ginger Tenders

February 4, 2011 admin Leave a comment

Quick and simple yet sooooo flavorful, I love restaurant quality meals that whip up in no time ! Serve with quick brown rice.

4 servings
150 calories per serving

1 t cornstarch
1 T soy sauce
12 oz. chicken tenders cut into bite sized pieces
1/4 c lemon juice
1/4 c soy sauce
1/4 c chicken broth (fat free)
1 t fresh ginger, minced
2 cloves garlic, minced
1/2 T Splenda
1 t cornstarch
1 T oil
1/4 c red bell pepper in strips
1/4 c green bell pepper in strips

Mix 1 t cornstarch and 1 T soy in a bowl. Add chicken and toss to coat well. Put bowl in the frig for 10 minutes. Stir lemon juice, 1/4 c soy, broth, ginger, garlic, Splenda and 1 t cornstarch in a bowl. Heat oil in a skillet on medium high heat. Add chicken and cook 4 minutes then add sauce and sliced peppers and cook 3-4 minutes.

Chicken, Lunch, Sandwiches

Grilled Chicken Sandwich

January 24, 2011 admin Leave a comment

The mustard and Cajun flavoring give this sandwich a nice zing. It would taste just as good served cold, but grilled is good too !

1 serving
250 calories per serving

2 slices 45 calorie whole wheat bread
1 tsp. dijon mustard
6 slices shaved deli chicken breast, Cajun flavored
2 slices tomato
1 slice Fat Free Kraft Singles Cheese
ICBINB
Pam

Make sandwiches. Spray skillet with Pam and heat. Spray outside of each slice of bread with 5 spritzes of ICBINB Spray. Grill 3 minutes each side.