Tag Archives: chicken tenders

Asian Chicken Noodle Soup

December 27, 2011 admin Leave a comment

This is more like an asian noodle bowl with a bit of broth than it is a soup with some noodles. It is filling and scrumptious.

4 servings
290 calories per serving

1 T oil
1 T minced garlic
1 T bottled or fresh grated ginger
1 t lemon pepper seasoning
2 c water
28 oz. chicken broth
1 lb. chicken breast tenders, cut into bite-sized pieces (Perdue Shortcuts or leftover chicken pieces work great here !)
4 oz. uncooked fine (spaghetti-like) asian rice noodles (I use Japanaese Somen rice noodles)
1/4 c cilantro, chopped
1 T lime juice
1 t lemon zest
1/2 t salt
1.4 t pepper
2 scallions, thinly sliced

Heat oil and sauté ginger, garlic and lemon pepper 3 minutes. Then add water and broth and bring to a boil. Add chicken, zest and pasta and cook 4 minutes then remove from heat and stir in cilantro, juice, salt, pepper and scallions. Let stand 5 minutes for flavors to mingle. If you like it spicy, add 1 t of hot chili and garlic sauce (available in the Asian section of your market).

Chicken, Dinner, Kid Friendly

Lemon Glazed Chicken

September 30, 2011 admin Leave a comment

What a great tangy yet mild sauce – it makes the chicken tenders simply splendid !!

4 servings
210 calories per serving

1 ½ lb. chicken cutlets or tenders
½ t salt
½ t pepper
3 T lemon juice
Pam
8 oz. sliced mushrooms
2 garlic cloves minced
½ c fat free chicken broth
2 T chopped parsley
1 t cornstarch
¼ c water

Season chicken with salt and pepper and 2 T lemon juice then place in a heated skillet that has been sprayed with Pam and cook 5-6 minutes each site or until browned then remove from pan and keep warm. Add mushrooms and garlic to pan and cook 4 minutes then add the rest of the juice, the broth, and the parsley. Mix 1 t cornstarch with ¼ c cold water and add to the mix. Simmer and stir to thicken sauce and then return chicken to the pan. Cook 3-5 minutes or until heated through.

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, Dinner, Kid Friendly

Cheesy Stovetop Chicken and Veggies

October 12, 2010 admin Leave a comment

This is so cheesy that you can’t help but think you’re cheating on your diet – but you’re not ! Not by a long shot ! This is quick and easy to prepare and a great dish that deserves to be added to your permanent recipe box.

4 servings
280 calories per serving

1 T oil
1 lb. chicken tenders
¼ t pepper
¼ t salt
¼ t garlic powder
¼ t onion powder
20 oz. package of broccoli and cauliflower in cheese sauce
3 oz. frozen peas and carrots
2 t basil flakes
¼ c grated parmesan cheese

Heat oil on medium high heat and add chicken and sprinkle with salt and pepper and cook 5 minutes or until brown. Stir in veggies and reduce heat to medium and cook 10 minutes until chicken is done and cheese sauce is melty. Then stir in parmesan and basil and continue cooking on low 3 minutes or so.

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.