Tag Archives: tenders

Greek Chicken Pitas

Greek food is so flavorful and fresh tasting. And many of the dishes are surprisingly simple to make. Using store bought tzatziki here is a time saver, but if you want to make it from scratch, it’s pretty easy. It’s just a mixture of plain Greek yogurt, garlic and cucumber pieces. You can skip the tzatziki if you don’t like it, then just substitute some hummus to add in more moisture.

Greek Chicken Pitas
Greek Chicken Pitas

4 servings
310 calories per serving

1 lb. chicken tenders
1 t Greek seasoning (mix of oregano, salt, onion powder, garlic powder and paprika)
1/2 c tzatkizi
4 8 inch pita breads
2 c romaine lettuce, chopped
2 plum tomatoes, sliced
1 cucumber, seeded and cut into strips
1/4 c crumbled feta cheese
Pam

Spray a large skillet with Pam. Heat on medium high and add chicken. Sprinkle with the seasoning and cook 6-8 minutes or until lightly browned and done throughout.

Slice pitas so you will be able to fill the pocket. Add chicken, lettuce, tomatoes, cucumbers, feta and tzatziki. I often slice the chicken up first so it gets more distributed throughout the sandwich.

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
Pepper
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.

Healthy Buffalo Chicken

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

Healthy Buffalo Chicken
Healthy Buffalo Chicken

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.

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