Lettuce wraps make for a light and tasty summer dinner. Make sure to use lettuce that will hold the ingredients, such as Boston, or Bibb, lettuce. The cool, crunchy lettuce complements the warm and slightly spicy chicken mixture.
You can easily change this up by using different vegetables, or substitute shrimp or even egg for the chicken. Or, make it totally vegetarian. Next time I plan to add some broccoli slaw mix in with the other veggies.
Chicken Mix:
1 lb boneless, skinless chicken breasts, diced
1 tbls sherry
1 tbls water
2 tsp reduced-sodium soy sauce
1/4 tsp black pepper
2 tsp cornstarch
Mix all ingredients and pour over diced chicken. Marinate at least 10 minutes.
Cooking Sauce:
21/2 tbls Hoisin sauce
2 tbls reduced-sodium soy sauce
2 tbls sherry
2 tbls water
1 tbls oyster sauce
1 tbls brown sugar
1/4 tsp red pepper flakes
1 tsp sesame oil
21/2 tsp cornstarch
Whisk all ingredients together in a small bowl. Set aside.
Veggie Mix:
2 tsp fresh ginger, minced
2 cloves garlic, minced
8 oz mushrooms, diced
2 green onion (both white and green parts), sliced thin
8 oz shredded carrots
1 (8 oz) can water chestnuts, drained and diced
Chop all ingredients and set aside.
Additional Ingredients:
2 tbls olive oil
1 head of lettuce, washed and leaves separated
Garnish:
2 tsp toasted sesame seeds
2 green onion, thinly sliced
Additional red pepper flakes, optional, for added heat
PROCESS:
Heat 1 tbls of the olive oil in large nonstick skillet or wok over medium-high heat until shimmery. Saute chicken mix 3 to 4 minutes, until just done. Remove chicken from skillet and set aside.
Clean any residue from skillet (or use a different skillet). Add remaining 1 tbls olive oil to skillet and heat over medium-high heat until shimmery. Add ginger, garlic, and mushrooms. Stir fry 2 minutes. Add remaining veggie mix ingredients, and stir fry an additional 2 to 3 minutes.
Return chicken to skillet. Stir fry 1 minute. Lower heat to medium-low and add cooking sauce. Cook until thickened and hot, 1 to 2 minutes more. Season with salt and pepper if desired.
Spoon approximately 2 tbls chicken/veggie mix onto each lettuce leaf. Sprinkle with desired garnishes.
Wrap leaf around mixture and enjoy!
Showing posts with label chicken. Show all posts
Showing posts with label chicken. Show all posts
Thursday, June 7, 2012
Monday, April 23, 2012
GARLIC LINGUINE WITH CHICKEN AND BROCCOLI
This recipe has a bit of an Asian flair, and the lime and cilantro added at the finish give it a very distinctive flavor. It was a hit with my family. This is the perfect dish in which to use leftover chicken. We had extra grilled chicken, and it was great in this recipe, but you can start with raw chicken if you prefer.
2 tbls olive oil
6 cloves garlic, minced
4 oz whole grain linguine (about 1/3 package)
1/2 onion, sliced 1/4" thick and cut into quarters
2 cups broccoli florets
1 cup matchstick-cut (or shredded) carrots
1 cup shredded cabbage
12 oz chicken (cooked,if you have it), sliced into thin strips
6-8 tbls reduced-sodium soy sauce
4 tbls sliced green onion (green part only), divided
salt and pepper, to taste
1 cup cilantro, chopped
4 lime wedges
Cook linguine in boiling water 8-10 minutes, until al dente.
While pasta cooks, heat olive oil in large skillet over medium heat. When hot, add garlic and cook until golden, about 30-60 seconds. Remove skillet from heat and set garlic in a small bowl. When pasta is done, drain well. Add half of the garlic and 1 tsp of the garlic oil to the pasta. Stir well and set pasta aside.
If using cooked chicken, skip to next paragraph. If cooking chicken, reheat skillet over medium-high heat. Reserving about half of the remaining garlic oil for the veggies, saute chicken with 2 tbls soy sauce until cooked through and tender. Remove chicken and set aside.
Heat remaining garlic oil in skillet over medium-high heat. Add onion, and saute 2 minutes. Add broccoli, carrots, soy sauce, and remaining garlic and stir-fry 5 minutes. Add cabbage and stir-fry 2 minutes. Add cooked chicken slices and 2 tbls of the green onion to the skillet. Stir-fry until heated through. Season with salt and pepper, if desired. Add linguine to skillet, and toss all ingredients together.
Sprinkle each serving liberally with cilantro, and squeeze lime juice on top. Garnish with remaining green onion.
Serves 4.
2 tbls olive oil
6 cloves garlic, minced
4 oz whole grain linguine (about 1/3 package)
1/2 onion, sliced 1/4" thick and cut into quarters
2 cups broccoli florets
1 cup matchstick-cut (or shredded) carrots
1 cup shredded cabbage
12 oz chicken (cooked,if you have it), sliced into thin strips
6-8 tbls reduced-sodium soy sauce
4 tbls sliced green onion (green part only), divided
salt and pepper, to taste
1 cup cilantro, chopped
4 lime wedges
Cook linguine in boiling water 8-10 minutes, until al dente.
While pasta cooks, heat olive oil in large skillet over medium heat. When hot, add garlic and cook until golden, about 30-60 seconds. Remove skillet from heat and set garlic in a small bowl. When pasta is done, drain well. Add half of the garlic and 1 tsp of the garlic oil to the pasta. Stir well and set pasta aside.
If using cooked chicken, skip to next paragraph. If cooking chicken, reheat skillet over medium-high heat. Reserving about half of the remaining garlic oil for the veggies, saute chicken with 2 tbls soy sauce until cooked through and tender. Remove chicken and set aside.
Heat remaining garlic oil in skillet over medium-high heat. Add onion, and saute 2 minutes. Add broccoli, carrots, soy sauce, and remaining garlic and stir-fry 5 minutes. Add cabbage and stir-fry 2 minutes. Add cooked chicken slices and 2 tbls of the green onion to the skillet. Stir-fry until heated through. Season with salt and pepper, if desired. Add linguine to skillet, and toss all ingredients together.
Sprinkle each serving liberally with cilantro, and squeeze lime juice on top. Garnish with remaining green onion.
Serves 4.
Thursday, March 1, 2012
LEMON CHICKEN ORZO SOUP
This recipe is inspired by a soup of the same name at Panera Bread. This version is a bit heartier, with more chicken and veggies. The lemon really brightens the flavor, and it is quick to put together. Very yummy!
1/2 tbls olive oil
1 onion, diced
4 medium carrots, peeled and diced (about 2 cups)
2 stalks celery, sliced (about 2 cups)
8 cups low-sodium chicken broth
11/2 cups chopped fresh spinach
1/2 tsp freshly ground black pepper
1/2 tsp dried oregano
2 tbls fresh basil, chopped (or 1 tbls dried basil)
2 boneless, skinless chicken breasts (about 10-12 ounces)
2 oz orzo (about 1/2 cup)
Juice of 2 medium lemons
1/2 tsp salt
Thinly sliced lemon, for garnish
Heat olive oil in stockpot over medium heat until shimmering. Add onion and cook until transparent, about 5-10 minutes.
Add remaining ingredients, except lemon juice. Heat soup over high heat until it just starts to boil. Reduce heat to low. Cover and simmer gently for 30 minutes.
Remove chicken breasts from pot. Shred chicken and return to pot. Add lemon juice and salt.
Ladle into individual bowls, and garnish each with a very thin slice of lemon.
1/2 tbls olive oil
1 onion, diced
4 medium carrots, peeled and diced (about 2 cups)
2 stalks celery, sliced (about 2 cups)
8 cups low-sodium chicken broth
11/2 cups chopped fresh spinach
1/2 tsp freshly ground black pepper
1/2 tsp dried oregano
2 tbls fresh basil, chopped (or 1 tbls dried basil)
2 boneless, skinless chicken breasts (about 10-12 ounces)
2 oz orzo (about 1/2 cup)
Juice of 2 medium lemons
1/2 tsp salt
Thinly sliced lemon, for garnish
Heat olive oil in stockpot over medium heat until shimmering. Add onion and cook until transparent, about 5-10 minutes.
Add remaining ingredients, except lemon juice. Heat soup over high heat until it just starts to boil. Reduce heat to low. Cover and simmer gently for 30 minutes.
Remove chicken breasts from pot. Shred chicken and return to pot. Add lemon juice and salt.
Ladle into individual bowls, and garnish each with a very thin slice of lemon.
Sunday, July 31, 2011
FOIL-WRAPPED GREEK CHICKEN
Fire up the grill! This is a great recipe for a light summer dinner. Very little clean-up afterwards, too.
I pre-cook the carrots, green beans, and potatoes slightly, because the chicken cooks faster. Any other vegetables can be substituted.
These measurements are approximate and are for 1 serving. Simply make as many packets as you need. An easy way to do this is to cut up all of the ingredients and have each person assemble their own packet with the contents of their choice.
Also, if you prefer to use the oven, directions are included below.
1 boneless, skinless chicken breast, cut into 3 pieces
1 sliced carrot, 1/4" thick
1/4 cup fresh green beans
5 slices Yukon Gold potato, 1/4" thick
2 tbls red onion, chopped
1 tsp Olive oil
1/2 tsp Italian seasoning
1/4 tsp dried basil
1/4 tsp lemon pepper
2 tsp feta cheese
1/2 small tomato, chopped
Preheat grill to medium-low heat. (If using oven, preheat to 400˚F)
Pre-cook carrots, green beans, and potatoes by steaming for 3 minutes or microwaving in covered casserole (add 1 tsp water) for 2-3 minutes, or until tender-crisp. Drain well.
Cut a piece of aluminum foil approximately 18" long for each packet. Spray an 8" circle of nonstick spray in the center of each packet. Sprinkle half of the onion on the foil. Top with chicken. Drizzle with 1/2 tsp olive oil and sprinkle with half of the spices. Top with carrots, green beans, potato slices, and remaining red onion. Drizzle with remaining olive oil and sprinkle with remaining spices. Pull short ends of foil together & fold over 2-3 times, crimping tightly. Fold long ends in next, crimp tightly, but be sure to leave some room for heat circulation inside the packet.
Place a double thickness of foil on the grill. Place packet on top of foil. Close grill lid, and grill 10-14 minutes. (If cooking in oven, place packet on a cookie sheet, and cook for 20-25 minutes.) To check for doneness, remove packet from grill. Open foil (VERY CAREFULLY to avoid a steam burn!) and pierce chicken with sharp knife. Once chicken is cooked through and tender, remove packet from grill. Top with feta cheese and tomatoes. Loosely close packet again for about 2 minutes to soften cheese and warm tomatoes. Empty onto plate, or eat right out of the packet (especially fun for kids!).
I pre-cook the carrots, green beans, and potatoes slightly, because the chicken cooks faster. Any other vegetables can be substituted.
These measurements are approximate and are for 1 serving. Simply make as many packets as you need. An easy way to do this is to cut up all of the ingredients and have each person assemble their own packet with the contents of their choice.
Also, if you prefer to use the oven, directions are included below.
1 boneless, skinless chicken breast, cut into 3 pieces
1 sliced carrot, 1/4" thick
1/4 cup fresh green beans
5 slices Yukon Gold potato, 1/4" thick
2 tbls red onion, chopped
1 tsp Olive oil
1/2 tsp Italian seasoning
1/4 tsp dried basil
1/4 tsp lemon pepper
2 tsp feta cheese
1/2 small tomato, chopped
Preheat grill to medium-low heat. (If using oven, preheat to 400˚F)
Pre-cook carrots, green beans, and potatoes by steaming for 3 minutes or microwaving in covered casserole (add 1 tsp water) for 2-3 minutes, or until tender-crisp. Drain well.
Cut a piece of aluminum foil approximately 18" long for each packet. Spray an 8" circle of nonstick spray in the center of each packet. Sprinkle half of the onion on the foil. Top with chicken. Drizzle with 1/2 tsp olive oil and sprinkle with half of the spices. Top with carrots, green beans, potato slices, and remaining red onion. Drizzle with remaining olive oil and sprinkle with remaining spices. Pull short ends of foil together & fold over 2-3 times, crimping tightly. Fold long ends in next, crimp tightly, but be sure to leave some room for heat circulation inside the packet.
Place a double thickness of foil on the grill. Place packet on top of foil. Close grill lid, and grill 10-14 minutes. (If cooking in oven, place packet on a cookie sheet, and cook for 20-25 minutes.) To check for doneness, remove packet from grill. Open foil (VERY CAREFULLY to avoid a steam burn!) and pierce chicken with sharp knife. Once chicken is cooked through and tender, remove packet from grill. Top with feta cheese and tomatoes. Loosely close packet again for about 2 minutes to soften cheese and warm tomatoes. Empty onto plate, or eat right out of the packet (especially fun for kids!).
Wednesday, May 25, 2011
HEALTH(IER) KING RANCH CHICKEN
Per a recent request for make-ahead casseroles for a crowd, here is a recipe for King Ranch Chicken. This is a traditional Tex-Mex favorite--think "Enchilada Casserole". The recipe is typically loaded with cheese and canned cream soups; this recipe is "cleaned up" yet retains the original, delicious Tex-Mex flavor. I think it's even better without the canned soups!
This makes a 9x13 casserole, which will serve 6-10 people, depending on the size of the servings. Great accompanied by a fresh spinach salad, fresh fruit salad, and/or raw veggies.
10 corn tortillas
Nonstick cooking spray
1/2 tbls olive oil
2 medium onions, chopped fine
1 medium red or green pepper, diced
2 cloves garlic, minced
2 tsp ground cumin
1 can fire-roasted or regular diced tomatoes
1 half or full [4 oz] can diced green chilies, to taste
(If you like a lot of heat, you can substitute two (10 oz) cans Ro-Tel tomatoes for the fire-roasted tomatoes & green chilies. Or, if tomatoes are in season, you can use two cups of diced fresh tomatoes with 1/4 cup diced green chilies)
1/2 cup flour
1 cup skim milk
3/4 cup salsa (mild or medium, to taste)
*NOTE: If you use Ro-Tel tomatoes, you may omit the salsa
11/2 cans low-sodium chicken broth
4 boneless, skinless chicken breasts (about 11/2 lbs), halved lengthwise and cut crosswise into 1/2" strips
2 tbls chopped fresh cilantro
1/2 tsp freshly-ground black pepper
1 cup shredded Mexican blend cheese (blend of Monterey Jack, Cheddar, Queso Quesadilla & Asadero cheeses) or CoJack cheese, divided
Nonfat sour cream and additional cilantro for garnish, optional
Adjust oven rack to upper-middle & lower-middle positions. Preheat oven to 450°. Spray corn tortillas lightly with nonstick cooking spray and place on 2 baking sheets. Bake until slightly crisp and lightly browned, about 10-12 minutes, turning once halfway through baking. Watch carefully during the last few minutes of cooking to make sure tortillas do not burn. Cool, then break into bite-size pieces. Reposition an oven rack to middle position. Dish will later be cooked at 450°, but it will take approximately 30 minutes to prepare ingredients, so you may wish to turn oven off at this point.
Heat oil in Dutch oven over medium-high heat until shimmery. Add onion and red or green pepper. Cook 1 minute. Add cumin & stir well. Cook 6 minutes more. Stir in garlic & cook 1 additional minute. Add tomatoes and green chilies, and cook until most of the liquid has evaporated, about 10 minutes. Stir in flour, and cook 1-2 minutes, until flour has been absorbed into mixture and is no longer visible. Mixture should be thick, almost gummy, at this point. Add milk, salsa, and chicken broth, and bring to a boil over high heat. Reduce heat, and simmer and stir until thickened, about 2-3 minutes. Add chicken, and cook about 4 minutes (stirring occasionally), until chicken is cooked through. Remove from heat & add cilantro, black pepper, and 3/4 cup of the cheese. Stir until cheese is melted.
Preheat oven to 450°. Scatter half of tortilla pieces in a 13x9" baking dish. Spoon half of filling evenly over tortillas. Scatter remaining tortilla pieces over filling; top with remaining filling.
*NOTE: At this point, casserole may be cooled slightly, covered tightly with foil, and refrigerated for 1 day.
Place casserole dish on top of a baking sheet, in case it bubbles over. Cover with foil, and bake at 450° until filling is bubbling, about 30 minutes. Remove foil. Sprinkle remaining 1/4 cup cheese evenly over casserole, and bake an additional 5-10 minutes, uncovered, until cheese is melted. Cool casserole 10 minutes. Garnish servings with a dollop of nonfat sour cream and additional cilantro, if desired, and serve.
*NOTE: Freezes well after cooking. To freeze, allow casserole to cool 20-30 minutes. Cover with foil, and place entire casserole in freezer for about 2-3 hours, or until firm and just beginning to freeze but still easy to pierce with a knife. Cut into desired portion sizes, wrap each portion individually, and place into freezer bags to freeze completely. When ready to cook, thaw portions completely in refrigerator for about 24 hours. Unwrap and reheat, covered, in oven (or microwave) until heated through.
This makes a 9x13 casserole, which will serve 6-10 people, depending on the size of the servings. Great accompanied by a fresh spinach salad, fresh fruit salad, and/or raw veggies.
10 corn tortillas
Nonstick cooking spray
1/2 tbls olive oil
2 medium onions, chopped fine
1 medium red or green pepper, diced
2 cloves garlic, minced
2 tsp ground cumin
1 can fire-roasted or regular diced tomatoes
1 half or full [4 oz] can diced green chilies, to taste
(If you like a lot of heat, you can substitute two (10 oz) cans Ro-Tel tomatoes for the fire-roasted tomatoes & green chilies. Or, if tomatoes are in season, you can use two cups of diced fresh tomatoes with 1/4 cup diced green chilies)
1/2 cup flour
1 cup skim milk
3/4 cup salsa (mild or medium, to taste)
*NOTE: If you use Ro-Tel tomatoes, you may omit the salsa
11/2 cans low-sodium chicken broth
4 boneless, skinless chicken breasts (about 11/2 lbs), halved lengthwise and cut crosswise into 1/2" strips
2 tbls chopped fresh cilantro
1/2 tsp freshly-ground black pepper
1 cup shredded Mexican blend cheese (blend of Monterey Jack, Cheddar, Queso Quesadilla & Asadero cheeses) or CoJack cheese, divided
Nonfat sour cream and additional cilantro for garnish, optional
Adjust oven rack to upper-middle & lower-middle positions. Preheat oven to 450°. Spray corn tortillas lightly with nonstick cooking spray and place on 2 baking sheets. Bake until slightly crisp and lightly browned, about 10-12 minutes, turning once halfway through baking. Watch carefully during the last few minutes of cooking to make sure tortillas do not burn. Cool, then break into bite-size pieces. Reposition an oven rack to middle position. Dish will later be cooked at 450°, but it will take approximately 30 minutes to prepare ingredients, so you may wish to turn oven off at this point.
Heat oil in Dutch oven over medium-high heat until shimmery. Add onion and red or green pepper. Cook 1 minute. Add cumin & stir well. Cook 6 minutes more. Stir in garlic & cook 1 additional minute. Add tomatoes and green chilies, and cook until most of the liquid has evaporated, about 10 minutes. Stir in flour, and cook 1-2 minutes, until flour has been absorbed into mixture and is no longer visible. Mixture should be thick, almost gummy, at this point. Add milk, salsa, and chicken broth, and bring to a boil over high heat. Reduce heat, and simmer and stir until thickened, about 2-3 minutes. Add chicken, and cook about 4 minutes (stirring occasionally), until chicken is cooked through. Remove from heat & add cilantro, black pepper, and 3/4 cup of the cheese. Stir until cheese is melted.
Preheat oven to 450°. Scatter half of tortilla pieces in a 13x9" baking dish. Spoon half of filling evenly over tortillas. Scatter remaining tortilla pieces over filling; top with remaining filling.
*NOTE: At this point, casserole may be cooled slightly, covered tightly with foil, and refrigerated for 1 day.
Place casserole dish on top of a baking sheet, in case it bubbles over. Cover with foil, and bake at 450° until filling is bubbling, about 30 minutes. Remove foil. Sprinkle remaining 1/4 cup cheese evenly over casserole, and bake an additional 5-10 minutes, uncovered, until cheese is melted. Cool casserole 10 minutes. Garnish servings with a dollop of nonfat sour cream and additional cilantro, if desired, and serve.
*NOTE: Freezes well after cooking. To freeze, allow casserole to cool 20-30 minutes. Cover with foil, and place entire casserole in freezer for about 2-3 hours, or until firm and just beginning to freeze but still easy to pierce with a knife. Cut into desired portion sizes, wrap each portion individually, and place into freezer bags to freeze completely. When ready to cook, thaw portions completely in refrigerator for about 24 hours. Unwrap and reheat, covered, in oven (or microwave) until heated through.
Thursday, January 27, 2011
CHICKEN ARTICHOKE BAKE
This dish takes about 20 minutes to put together and then bakes for 45 minutes, leaving time to relax before dinner! Pairs nicely with fresh steamed green beans (such as these: http://balanced4fitness.blogspot.com/2009/09/lemon-pepper-green-beans.html )or a nice spinach salad.
1.5 lbs skinless, boneless chicken breast
1 slice whole wheat bread, or 1/2 cup bread crumbs
salt and pepper to taste
1 tsp garlic powder
1 tbls olive oil
1 14.5 oz can low sodium chicken broth
1 lb mushrooms, sliced
1 14.5 oz can artichokes, drained and quartered
1/2 cup grated Parmesan
Trim fat from chicken, and cut breasts into 4 to 6 pieces. If breasts are very thick, slice in half horizontally.
Heat olive oil in skillet over medium heat. Preheat oven to 350˚.
Process bread in food processor or blender until fine crumbs, or simply use prepared bread crumbs. Place bread crumbs in shallow dish, and add salt, pepper, and garlic powder. Mix well. Dip chicken breasts in bread crumbs, shaking off excess.
Cook chicken in skillet, turning every 2 to 3 minutes. Cook until browned on both sides, about 10 minutes. Remove chicken from skillet and place in 9x12 baking dish. Pour broth into skillet. Bring chicken broth to a boil, stirring to loosen any browned bits from skillet. Add mushrooms and artichokes to baking dish of chicken. Pour broth over chicken and vegetables. Bake, uncovered, 45 to 60 minutes, until sauce is a dark golden brown and chicken is tender when pierced with a sharp knife. Five minutes before removing from oven, sprinkle with Parmesan cheese.
Serve over pasta or brown rice if desired.
Cals: approximately 350
Protein: 48g
Fat: 11.5g
Fiber: 7g
Carbs: 18g
1.5 lbs skinless, boneless chicken breast
1 slice whole wheat bread, or 1/2 cup bread crumbs
salt and pepper to taste
1 tsp garlic powder
1 tbls olive oil
1 14.5 oz can low sodium chicken broth
1 lb mushrooms, sliced
1 14.5 oz can artichokes, drained and quartered
1/2 cup grated Parmesan
Trim fat from chicken, and cut breasts into 4 to 6 pieces. If breasts are very thick, slice in half horizontally.
Heat olive oil in skillet over medium heat. Preheat oven to 350˚.
Process bread in food processor or blender until fine crumbs, or simply use prepared bread crumbs. Place bread crumbs in shallow dish, and add salt, pepper, and garlic powder. Mix well. Dip chicken breasts in bread crumbs, shaking off excess.
Cook chicken in skillet, turning every 2 to 3 minutes. Cook until browned on both sides, about 10 minutes. Remove chicken from skillet and place in 9x12 baking dish. Pour broth into skillet. Bring chicken broth to a boil, stirring to loosen any browned bits from skillet. Add mushrooms and artichokes to baking dish of chicken. Pour broth over chicken and vegetables. Bake, uncovered, 45 to 60 minutes, until sauce is a dark golden brown and chicken is tender when pierced with a sharp knife. Five minutes before removing from oven, sprinkle with Parmesan cheese.
Serve over pasta or brown rice if desired.
Cals: approximately 350
Protein: 48g
Fat: 11.5g
Fiber: 7g
Carbs: 18g
Monday, December 6, 2010
GET-WELL! CHICKEN AND RICE SOUP
It's cold outside...perfect soup weather! Hopefully you're staying healthy. Here's a great soup to keep you that way--and to help you feel better if you're not.
Feel free to substitute other vegetables for those listed.
Don't let the long ingredient list scare you off--it throws together fairly quickly. You could even use frozen veggies to speed it up (but try fresh!).
1 tbls olive oil
1 onion, chopped
3 stalks celery, chopped
6 oz mushroom, cut into large pieces (about 1 cup)
3-4 cloves garlic, minced
2 quarts (you can use 32-oz boxes) reduced-sodium chicken broth
1 14.5 oz can reduced-sodium chicken broth
(you'll need a total of at least 70 oz chicken broth)
1 cup uncooked brown rice
6-8 carrots, peeled & sliced 1/4" thick
1 cup cabbage, sliced thin
2 cups spinach or kale, roughly torn, stems discarded
1/2 cup fresh parsley, chopped (or 2 tbls dried)
1/2 cup fresh basil, chopped (or 2 tbls dried)
1/2 tsp dried tarragon
1 tsp lemon pepper
1/2 cup green onion, sliced 1/4" thick
1 to 2 cups cauliflower, trimmed & chopped into 1" pieces
1 small zucchini, quartered lengthwise & sliced 1/4" thick
1 cup frozen corn
3 boneless, skinless chicken breasts, diced
In large stockpot, heat olive oil over medium heat.
Add onion and celery, and cook until transparent, about 5 mins. Add mushrooms, and cook 5 minutes longer. Add garlic, and cook 1 more minute. Add broth and next 8 ingredients (through lemon pepper). Bring to a boil over high heat. Cover & reduce heat; simmer for 35 minutes.
Add remaining vegetables to stockpot. Return to a boil. Add chicken, stirring well. Reduce heat to medium-low. Cook at a low boil, uncovered, 5-10 minutes, or until chicken is cooked through and rice is tender. Stir occasionally.
This soup tastes even better the next day. It makes a very large pot of soup, enough for at least 8 servings. You may need to add more broth if it becomes too thick.
Feel free to substitute other vegetables for those listed.
Don't let the long ingredient list scare you off--it throws together fairly quickly. You could even use frozen veggies to speed it up (but try fresh!).
1 tbls olive oil
1 onion, chopped
3 stalks celery, chopped
6 oz mushroom, cut into large pieces (about 1 cup)
3-4 cloves garlic, minced
2 quarts (you can use 32-oz boxes) reduced-sodium chicken broth
1 14.5 oz can reduced-sodium chicken broth
(you'll need a total of at least 70 oz chicken broth)
1 cup uncooked brown rice
6-8 carrots, peeled & sliced 1/4" thick
1 cup cabbage, sliced thin
2 cups spinach or kale, roughly torn, stems discarded
1/2 cup fresh parsley, chopped (or 2 tbls dried)
1/2 cup fresh basil, chopped (or 2 tbls dried)
1/2 tsp dried tarragon
1 tsp lemon pepper
1/2 cup green onion, sliced 1/4" thick
1 to 2 cups cauliflower, trimmed & chopped into 1" pieces
1 small zucchini, quartered lengthwise & sliced 1/4" thick
1 cup frozen corn
3 boneless, skinless chicken breasts, diced
In large stockpot, heat olive oil over medium heat.
Add onion and celery, and cook until transparent, about 5 mins. Add mushrooms, and cook 5 minutes longer. Add garlic, and cook 1 more minute. Add broth and next 8 ingredients (through lemon pepper). Bring to a boil over high heat. Cover & reduce heat; simmer for 35 minutes.
Add remaining vegetables to stockpot. Return to a boil. Add chicken, stirring well. Reduce heat to medium-low. Cook at a low boil, uncovered, 5-10 minutes, or until chicken is cooked through and rice is tender. Stir occasionally.
This soup tastes even better the next day. It makes a very large pot of soup, enough for at least 8 servings. You may need to add more broth if it becomes too thick.
Monday, October 25, 2010
GREEK CHICKEN
This recipe is from a cookbook that I recently discovered: Quick & Easy Meals, by the American Heart Association. I especially like the lemon & oregano combination in this recipe.
By the way, if you don't care for feta cheese, try substituting Parmesan.
4 boneless, skinless chicken breasts, about 4 oz. each
1 14.5-oz can reduced-sodium chicken broth, divided
1/3 cup water
1/2 tsp dried oregano
1/2 tsp lemon zest (see note at bottom)
1 1/2 tsp lemon juice
1/2 tsp pepper
2/3 cup uncooked bulgar
8 kalamata olives, thinly sliced
4 tsp crumbled feta cheese
Lightly spray a deep skillet or Dutch oven with olive oil cooking spray. If chicken breasts are thick, slice them in half horizontally. Cook the chicken over medium-high heat 2 minutes per side, or until lightly browned.
Add 1 cup of the broth, the water, oregano, lemon zest, lemon juice, and pepper. Bring to a light boil, 1 to 2 minutes. Cover skillet, reduce the heat, and simmer for 10 minutes. Transfer chicken to a plate.
Stir the bulgar and the remaining 3/4 cup broth into the skillet. Return the chicken to the skillet on top of bulgar. Increase the heat to medium high, cover skillet, and bring to a light boil for 1 to 2 minutes. Reduce heat and simmer, still covered, for 12 to 15 minutes more, or until bulgar and chicken are tender.
Serve chicken pieces atop bulgar. Sprinkle with olives and feta cheese.
Serves 4
Cal: 240
Fat: 4.5g
chol: 69mg
sodium 260mg
carbs 10g
fiber 5g
sugars 0g
protein 31g
Note: If you don't already have one, consider purchasing a lemon zester. Citrus zest really livens up recipes, and the dried variety doesn't begin to compare. A zester is inexpensive & very easy to use. Here is a picture of one: http://www.amazon.com/Oxo-Good-Grips-Lemon-Zester/dp/B00004OCJO
By the way, if you don't care for feta cheese, try substituting Parmesan.
4 boneless, skinless chicken breasts, about 4 oz. each
1 14.5-oz can reduced-sodium chicken broth, divided
1/3 cup water
1/2 tsp dried oregano
1/2 tsp lemon zest (see note at bottom)
1 1/2 tsp lemon juice
1/2 tsp pepper
2/3 cup uncooked bulgar
8 kalamata olives, thinly sliced
4 tsp crumbled feta cheese
Lightly spray a deep skillet or Dutch oven with olive oil cooking spray. If chicken breasts are thick, slice them in half horizontally. Cook the chicken over medium-high heat 2 minutes per side, or until lightly browned.
Add 1 cup of the broth, the water, oregano, lemon zest, lemon juice, and pepper. Bring to a light boil, 1 to 2 minutes. Cover skillet, reduce the heat, and simmer for 10 minutes. Transfer chicken to a plate.
Stir the bulgar and the remaining 3/4 cup broth into the skillet. Return the chicken to the skillet on top of bulgar. Increase the heat to medium high, cover skillet, and bring to a light boil for 1 to 2 minutes. Reduce heat and simmer, still covered, for 12 to 15 minutes more, or until bulgar and chicken are tender.
Serve chicken pieces atop bulgar. Sprinkle with olives and feta cheese.
Serves 4
Cal: 240
Fat: 4.5g
chol: 69mg
sodium 260mg
carbs 10g
fiber 5g
sugars 0g
protein 31g
Note: If you don't already have one, consider purchasing a lemon zester. Citrus zest really livens up recipes, and the dried variety doesn't begin to compare. A zester is inexpensive & very easy to use. Here is a picture of one: http://www.amazon.com/Oxo-Good-Grips-Lemon-Zester/dp/B00004OCJO
Sunday, October 3, 2010
CHICKEN FRICASSEE
This is a "cleaned-up" version of a somewhat heavy dish. I increased the amount of vegetables, used olive oil (and less of it) instead of butter, and substituted half-and-half for the original heavy whipping cream. This is one of my husband's favorite meals.
1.5 lbs boneless, skinless chicken breasts
2 ribs celery, coarsely chopped
1 onion, coarsely chopped
8 large peeled carrots, each chopped into 3-4 pieces
12 oz mushrooms, halved (or quartered, if large)
1/4 cup flour
1/2 tsp garlic powder
1/2 tsp coarse black pepper
2 tbls olive oil
1 14 oz. can reduced-sodium chicken broth
1 cup white wine
1/2 cup half-and-half
1/2 tsp sea salt
Mix together flour, garlic powder, and pepper in a shallow bowl. Slice each chicken breast in half horizontally to make them thinner, then cut each of these halves into 2 or 3 large pieces. Heat 1 tbls of the olive oil in a nonstick Dutch oven or stockpot over medium heat. Dredge the chicken pieces in the flour mixture, shaking off excess flour. Reserve remaining flour mixture and set aside.
When the oil is shimmering, add the chicken pieces, in 2 batches if necessary. Cook on each side for 2-3 minutes until a light golden color; chicken will not be quite cooked through yet. Do not brown chicken. Remove chicken to plate. In same pot, heat remaining 1 tbls olive oil. Add onion, celery, carrots, and mushrooms. Saute over medium heat for 8-10 minutes, until onions are transparent and mushrooms have released their liquids. Sprinkle the remaining flour mixture over the vegetables. Stir well, and cook an additional 2-3 minutes, until flour is absorbed and veggie mix is thick and sticky. Add broth and wine, and stir well. Return chicken and any accumulated liquids to pot. Increase heat to high, and bring mixture to a boil. Reduce heat to low and cover pot with a tight-fitting lid. Simmer until chicken is very tender, approximately 25 minutes. Remove chicken from pot. Increase heat to high, and return mixture to a boil. Boil, uncovered, until mixture is reduced to approximately 2 cups, stirring frequently to prevent sticking. (No need to measure--just reduce the liquid; this should take about 5 minutes.) Reduce heat to medium and stir in half-and-half and salt. Return chicken to pot. Stir gently to heat through, and serve.
Serves 4-6
1.5 lbs boneless, skinless chicken breasts
2 ribs celery, coarsely chopped
1 onion, coarsely chopped
8 large peeled carrots, each chopped into 3-4 pieces
12 oz mushrooms, halved (or quartered, if large)
1/4 cup flour
1/2 tsp garlic powder
1/2 tsp coarse black pepper
2 tbls olive oil
1 14 oz. can reduced-sodium chicken broth
1 cup white wine
1/2 cup half-and-half
1/2 tsp sea salt
Mix together flour, garlic powder, and pepper in a shallow bowl. Slice each chicken breast in half horizontally to make them thinner, then cut each of these halves into 2 or 3 large pieces. Heat 1 tbls of the olive oil in a nonstick Dutch oven or stockpot over medium heat. Dredge the chicken pieces in the flour mixture, shaking off excess flour. Reserve remaining flour mixture and set aside.
When the oil is shimmering, add the chicken pieces, in 2 batches if necessary. Cook on each side for 2-3 minutes until a light golden color; chicken will not be quite cooked through yet. Do not brown chicken. Remove chicken to plate. In same pot, heat remaining 1 tbls olive oil. Add onion, celery, carrots, and mushrooms. Saute over medium heat for 8-10 minutes, until onions are transparent and mushrooms have released their liquids. Sprinkle the remaining flour mixture over the vegetables. Stir well, and cook an additional 2-3 minutes, until flour is absorbed and veggie mix is thick and sticky. Add broth and wine, and stir well. Return chicken and any accumulated liquids to pot. Increase heat to high, and bring mixture to a boil. Reduce heat to low and cover pot with a tight-fitting lid. Simmer until chicken is very tender, approximately 25 minutes. Remove chicken from pot. Increase heat to high, and return mixture to a boil. Boil, uncovered, until mixture is reduced to approximately 2 cups, stirring frequently to prevent sticking. (No need to measure--just reduce the liquid; this should take about 5 minutes.) Reduce heat to medium and stir in half-and-half and salt. Return chicken to pot. Stir gently to heat through, and serve.
Serves 4-6
Sunday, September 12, 2010
PASTA WITH FRESH TOMATOES, BASIL AND CHICKEN
Here's a great way to make the most of those late-summer tomatoes and basil. This recipe is very simple and tasty, and it only takes about a 1/2 hour to prepare.
4 boneless, skinless chicken breasts (1 to 11/2 lbs. total)
6 ripe tomatoes, seeded and chopped
4 garlic cloves, minced
4 tbls fresh parsley, chopped (or 1 tbls dried)
4 tbls fresh basil, chopped (or 1 tbls dried)
1 tsp sugar
1/2 tsp salt (plus more for seasoning chicken)
1/2 tsp freshly ground pepper (plus more for seasoning chicken)
2 oz fresh lemon juice
1 tbls olive oil
12 oz uncooked whole grain linguine
1/2 cup Parmesan cheese, shredded
Make a horizontal slice in each chicken breast to reduce thickness by half. Then cut each slice into 3 to 4 pieces. Season chicken with salt and pepper. In large skillet, heat 1/2 tbls olive oil over medium heat. Add chicken until lightly browned on each side and cooked through, approximately 5 minutes per side. Remove chicken to warm plate. In same skillet, heat remaining 1/2 tbls olive oil over medium heat. Add tomatoes, garlic, parsley, basil, sugar, salt, and pepper. Reduce heat to low, and stir frequently until sauce is cooked, approximately 10 minutes. Meanwhile, cook linguine according to package directions. When ready to finish, add lemon juice and chicken to sauce. Continue cooking until chicken is heated through & tender when pierced with a sharp knife. Drain linguine. Spoon sauce & chicken over hot linguine, and sprinkle with Parmesan.
Serves 4.
4 boneless, skinless chicken breasts (1 to 11/2 lbs. total)
6 ripe tomatoes, seeded and chopped
4 garlic cloves, minced
4 tbls fresh parsley, chopped (or 1 tbls dried)
4 tbls fresh basil, chopped (or 1 tbls dried)
1 tsp sugar
1/2 tsp salt (plus more for seasoning chicken)
1/2 tsp freshly ground pepper (plus more for seasoning chicken)
2 oz fresh lemon juice
1 tbls olive oil
12 oz uncooked whole grain linguine
1/2 cup Parmesan cheese, shredded
Make a horizontal slice in each chicken breast to reduce thickness by half. Then cut each slice into 3 to 4 pieces. Season chicken with salt and pepper. In large skillet, heat 1/2 tbls olive oil over medium heat. Add chicken until lightly browned on each side and cooked through, approximately 5 minutes per side. Remove chicken to warm plate. In same skillet, heat remaining 1/2 tbls olive oil over medium heat. Add tomatoes, garlic, parsley, basil, sugar, salt, and pepper. Reduce heat to low, and stir frequently until sauce is cooked, approximately 10 minutes. Meanwhile, cook linguine according to package directions. When ready to finish, add lemon juice and chicken to sauce. Continue cooking until chicken is heated through & tender when pierced with a sharp knife. Drain linguine. Spoon sauce & chicken over hot linguine, and sprinkle with Parmesan.
Serves 4.
Monday, June 21, 2010
CHICKEN BREASTS VERONIQUE
This is a great "company" recipe. Although the chicken has a sauce, it is not too heavy, and the addition of grapes makes this perfect for a nice summer dinner. Be sure to buy crisp, sweet green grapes for the best flavor. This recipe is really pretty simple. It is, however, one of those recipes that has to be timed just right. So make sure everyone is sitting down ready to eat by the time you are finishing the sauce & then serve 'em up!
1 lb boneless, skinless chicken breasts
1 tbls olive oil
kosher salt, to taste
1 tbls orange marmalade
1/2 tsp dried tarragon
1/4 cup dry white wine
1 tsp butter
1 tsp olive oil
1/2 lb small whole mushrooms, stems removed
1/4 cup half and half
1/2 tsp cornstarch
2 tsp water
3/4 cup green grapes
Parsley sprigs, for garnish
Heat 1 tlbs olive oil in large skillet over medium heat. If chicken breasts are thick, slice them in half, so that they are no more than 1/4" thick. Sprinkle chicken with kosher salt. Cook chicken breasts in skillet until golden brown on both sides. Meanwhile, combine marmalade, tarragon, & wine. Stir into skillet. Cover & simmer for about 15 minutes, or until chicken is cooked through and tender (chicken should pierce easily w/sharp knife). Remove chicken from skillet & keep warm (do not allow chicken to dry out). While chicken is cooking, heat remaining olive oil & the butter in a small saucepan over medium heat. Add mushrooms & cook, stirring occasionally until mushrooms are golden brown & liquids evaporate. Remove from heat & keep warm.
After chicken has been removed from skillet, make sauce (this is the part where everyone needs to be ready to eat!):
Mix cornstarch with water until smooth. To pan juices, add half & half. Quickly bring to a boil, stirring constantly. Add cornstarch mixture to sauce & return to a boil, continuing to stir. Mix in grapes & cook until heated through, 1-2 minutes. Arrange chicken on platter. Drizzle sauce over all. Garnish with mushrooms & parsley. Serve immediately.
Serves 4
Per serving:
Cal 327
Fat 15.8g
Chol 109mg
Carbs 8.6g
Protein 34.3g
1 lb boneless, skinless chicken breasts
1 tbls olive oil
kosher salt, to taste
1 tbls orange marmalade
1/2 tsp dried tarragon
1/4 cup dry white wine
1 tsp butter
1 tsp olive oil
1/2 lb small whole mushrooms, stems removed
1/4 cup half and half
1/2 tsp cornstarch
2 tsp water
3/4 cup green grapes
Parsley sprigs, for garnish
Heat 1 tlbs olive oil in large skillet over medium heat. If chicken breasts are thick, slice them in half, so that they are no more than 1/4" thick. Sprinkle chicken with kosher salt. Cook chicken breasts in skillet until golden brown on both sides. Meanwhile, combine marmalade, tarragon, & wine. Stir into skillet. Cover & simmer for about 15 minutes, or until chicken is cooked through and tender (chicken should pierce easily w/sharp knife). Remove chicken from skillet & keep warm (do not allow chicken to dry out). While chicken is cooking, heat remaining olive oil & the butter in a small saucepan over medium heat. Add mushrooms & cook, stirring occasionally until mushrooms are golden brown & liquids evaporate. Remove from heat & keep warm.
After chicken has been removed from skillet, make sauce (this is the part where everyone needs to be ready to eat!):
Mix cornstarch with water until smooth. To pan juices, add half & half. Quickly bring to a boil, stirring constantly. Add cornstarch mixture to sauce & return to a boil, continuing to stir. Mix in grapes & cook until heated through, 1-2 minutes. Arrange chicken on platter. Drizzle sauce over all. Garnish with mushrooms & parsley. Serve immediately.
Serves 4
Per serving:
Cal 327
Fat 15.8g
Chol 109mg
Carbs 8.6g
Protein 34.3g
Wednesday, May 19, 2010
SUPER EASY LIME GRILLED CHICKEN
Here is a very simple recipe for grilled chicken that is tasty & very tender. It is great on its own or chopped up over a salad.
4 boneless, skinless chicken breasts
olive oil
salt & pepper to taste
4 tbls apple jelly
2 tbls fresh lime juice
Preheat grill over medium heat. If chicken breasts are thick, I cut them in half to make them thinner. This way they cook quickly and are less likely to be tough on the outside in order to be cooked through.
Heat apple jelly in small saucepan or in microwave until melted. Stir until smooth. Add lime juice & blend well. Heat until just beginning to boil; remove from heat & set aside.
Coat grill grates with cooking spray. Brush chicken breasts lightly with olive oil. Sprinkle with salt & pepper as desired. Grill for 3-4 minutes on one side (depending on thickness of chicken), or until lightly browned. Turn chicken, & brush lime glaze over cooked side of breasts. Grill for an additional 2-4 minutes. Turn chicken again & brush lime glaze on other side of chicken. Continue grilling for 30 seconds to 1 minute per side--just long enough to brown a bit more w/glaze. Watch carefully; the sugar in the glaze can easily cause the chicken to burn. Once chicken is within 1 to 2 minutes of being done, remove chicken from grill & immediately place all 4 breasts on a sheet of aluminum foil. Brush again on both sides with lime glaze. Quickly wrap foil tightly; no need to keep chicken breasts all separate. Keep wrapped for 5 minutes. Meanwhile, reheat remaining lime glaze in microwave until just beginning to boil again. After 5 minutes in foil, test chicken for doneness: Chicken should pierce easily with sharp knife. When done, serve immediately with extra lime glaze.
4 boneless, skinless chicken breasts
olive oil
salt & pepper to taste
4 tbls apple jelly
2 tbls fresh lime juice
Preheat grill over medium heat. If chicken breasts are thick, I cut them in half to make them thinner. This way they cook quickly and are less likely to be tough on the outside in order to be cooked through.
Heat apple jelly in small saucepan or in microwave until melted. Stir until smooth. Add lime juice & blend well. Heat until just beginning to boil; remove from heat & set aside.
Coat grill grates with cooking spray. Brush chicken breasts lightly with olive oil. Sprinkle with salt & pepper as desired. Grill for 3-4 minutes on one side (depending on thickness of chicken), or until lightly browned. Turn chicken, & brush lime glaze over cooked side of breasts. Grill for an additional 2-4 minutes. Turn chicken again & brush lime glaze on other side of chicken. Continue grilling for 30 seconds to 1 minute per side--just long enough to brown a bit more w/glaze. Watch carefully; the sugar in the glaze can easily cause the chicken to burn. Once chicken is within 1 to 2 minutes of being done, remove chicken from grill & immediately place all 4 breasts on a sheet of aluminum foil. Brush again on both sides with lime glaze. Quickly wrap foil tightly; no need to keep chicken breasts all separate. Keep wrapped for 5 minutes. Meanwhile, reheat remaining lime glaze in microwave until just beginning to boil again. After 5 minutes in foil, test chicken for doneness: Chicken should pierce easily with sharp knife. When done, serve immediately with extra lime glaze.
Sunday, April 11, 2010
GRILLED HERBED CHICKEN
In keeping with the Herbes de Provence theme from the last post, here is an exceptionally simple chicken recipe. To ensure chicken is evenly-cooked & to lesson cooking time, cut each chicken breast in half (slicing parallel to the surface of the cutting board) so that each piece is approximately 1/4 inch thick.
2 large chicken breasts, each cut in half horizontally
1 tbls olive oil
1 tbls Herbes de Provence (more or less, to taste)
salt & pepper to taste
Preheat grill to medium. While grill is heating, brush chicken breasts with olive oil on 1 side. Sprinkle liberally with Herbes de Provence. Spray grill surface generously with nonstick spray. Place chicken breasts on grill, herbed side down. Brush top side of breasts with olive oil & sprinkle with Herbes de Provence. Close grill lid, and cook for 2-3 minutes, or until underside of chicken is golden brown. Flip chicken over, re-spraying grill grates if necessary. Cook an additional 2 minutes or so. Check for doneness: Chicken should be white on inside, and a sharp knife should easily pierce thickest part of chicken. Do not overcook. Remove chicken from heat & season with salt & pepper, if desired. You can also cook the chicken on the stovetop with the same ingredients.
I enjoyed this chicken on its own with a salad & some grilled veggies. My husband liked the chicken sliced over pasta. Any leftovers would be great for most any recipe calling for cooked chicken, as the spices are flavorful, yet mild. I think it would be great in a chicken salad or a chicken pot pie.
2 large chicken breasts, each cut in half horizontally
1 tbls olive oil
1 tbls Herbes de Provence (more or less, to taste)
salt & pepper to taste
Preheat grill to medium. While grill is heating, brush chicken breasts with olive oil on 1 side. Sprinkle liberally with Herbes de Provence. Spray grill surface generously with nonstick spray. Place chicken breasts on grill, herbed side down. Brush top side of breasts with olive oil & sprinkle with Herbes de Provence. Close grill lid, and cook for 2-3 minutes, or until underside of chicken is golden brown. Flip chicken over, re-spraying grill grates if necessary. Cook an additional 2 minutes or so. Check for doneness: Chicken should be white on inside, and a sharp knife should easily pierce thickest part of chicken. Do not overcook. Remove chicken from heat & season with salt & pepper, if desired. You can also cook the chicken on the stovetop with the same ingredients.
I enjoyed this chicken on its own with a salad & some grilled veggies. My husband liked the chicken sliced over pasta. Any leftovers would be great for most any recipe calling for cooked chicken, as the spices are flavorful, yet mild. I think it would be great in a chicken salad or a chicken pot pie.
Monday, April 5, 2010
ALMOND-CRUSTED CHICKEN
If you're in the mood for chicken w/a crunch, here's the recipe for you! It consists of just a few simple ingredients, yet it packs a flavorful punch. While the almonds are somewhat calorie-dense, they are also quite nutritious. Almonds are high in protein, iron, calcium, zinc, and monounsaturated fats, just to name a few nutritional perks. As a bonus, they taste great, too.
Try serving this dish with fresh green beans or asparagus and a salad--Yum!
1 1/4 lbs. boneless, skinless chicken breast, trimmed of fat
2 tbls. olive oil
3 egg whites
2 oz. almonds, ground
kosher salt & coarsely ground black pepper, to taste
Place egg whites in one shallow dish or pie pan; place ground almonds in another. Slice chicken breasts into thin cutlets, approximately 1/4" or so thick. (Most chicken breasts will slice into 2 or 3 cutlets.) Meanwhile, heat olive oil in large skillet over medium heat; do not allow oil to smoke. Dip each chicken in egg white & then coat 1 side of cutlet in ground almonds. Sprinkle non-almond side of cutlet with salt & pepper to taste. Transfer cutlets to skillet, non-almond side down. Gently press almonds into chicken. Cook chicken approximately 3-4 minutes, or until underside of cutlets are golden brown & edges of cutlets appear opaque & white. Carefully turn cutlets over, being careful not to dislodge almonds. Cook another 3-4 minutes, or until almond sides are golden brown & cutlets are cooked through. Test for doneness: tip of sharp knife should easily pierce thickest part of chicken. Remove cutlets to warm plate (Do not cover, or the coating will become soggy.). Scrape any remaining almonds from skillet & scatter over cutlets. Place in warm (not hot) oven if necessary--for no longer than 10 minutes; do not allow chicken to dry out.
I like this dish "as is"--I found it to be very tender & moist, but you may wish to serve w/a honey mustard sauce.
Serves 4
Per serving:
Cal: 387
Fat: 18g
Chol: 120mg
Sodium: 146mg
Carbs: 3.2g
Fiber: 1.7g
Protein: 49.7g
Try serving this dish with fresh green beans or asparagus and a salad--Yum!
1 1/4 lbs. boneless, skinless chicken breast, trimmed of fat
2 tbls. olive oil
3 egg whites
2 oz. almonds, ground
kosher salt & coarsely ground black pepper, to taste
Place egg whites in one shallow dish or pie pan; place ground almonds in another. Slice chicken breasts into thin cutlets, approximately 1/4" or so thick. (Most chicken breasts will slice into 2 or 3 cutlets.) Meanwhile, heat olive oil in large skillet over medium heat; do not allow oil to smoke. Dip each chicken in egg white & then coat 1 side of cutlet in ground almonds. Sprinkle non-almond side of cutlet with salt & pepper to taste. Transfer cutlets to skillet, non-almond side down. Gently press almonds into chicken. Cook chicken approximately 3-4 minutes, or until underside of cutlets are golden brown & edges of cutlets appear opaque & white. Carefully turn cutlets over, being careful not to dislodge almonds. Cook another 3-4 minutes, or until almond sides are golden brown & cutlets are cooked through. Test for doneness: tip of sharp knife should easily pierce thickest part of chicken. Remove cutlets to warm plate (Do not cover, or the coating will become soggy.). Scrape any remaining almonds from skillet & scatter over cutlets. Place in warm (not hot) oven if necessary--for no longer than 10 minutes; do not allow chicken to dry out.
I like this dish "as is"--I found it to be very tender & moist, but you may wish to serve w/a honey mustard sauce.
Serves 4
Per serving:
Cal: 387
Fat: 18g
Chol: 120mg
Sodium: 146mg
Carbs: 3.2g
Fiber: 1.7g
Protein: 49.7g
Monday, February 8, 2010
CHICKEN NOODLE SOUP
What better recipe to post during cold & flu season?! This is a delicious soup recipe, and it's really easy. The only time-consuming part is chopping the vegetables. You could always use pre-chopped frozen vegetables to speed things up, and any variety of veggies will do. I really love to include lots of mushroom and carrots, and about a cup of frozen corn. I've also made it with spinach, broccoli, shredded cabbage, cauliflower, and/or zucchini. For the noodles, try the frozen variety--they are very doughy and much tastier than the dried noodle variety. Look at the cooking time on the bag of noodles--buy the ones that cook in about 5 minutes. (If you get the ones that take 20-30 minutes to cook, your chicken & veggies will probably be overcooked, and the noodles absorb so much of the liquid that you will lose a lot of the rich broth.)
1/2 tbls butter
1/2 tbls olive oil
1 onion, diced
2-3 stalks celery, diced
2 cloves garlic, minced
1 box (32 oz) + 1 can low-sodium chicken broth
1 1/2 cans water
2 tbls chicken broth base or bouillon granules
3-4 cups veggies, cut into bite-size pieces
2 tbls dried, or 1/2 cup fresh, parsley
2 tbls dried basil
dash tarragon
1/2 tsp lemon pepper
1/2 tsp dried thyme
1/2 tsp poultry seasoning
1/2 tsp white pepper
1/2 tsp garlic salt
3 boneless, skinless chicken breasts, diced
2 cups (measure uncooked) frozen noodles, such as Reames or Aunt Vi's brand
Heat butter and olive oil in stockpot over medium heat. Add onion, celery, and garlic, and saute until tender, approximately 10-15 minutes. Add broth, water, and chicken base. Heat to boiling, stirring well to dissolve chicken base. Add veggies and all remaining ingredients, except chicken and noodles. Return mixture to a boil, then reduce heat to low. Cover and simmer 10 minutes. Add chicken, and return to a boil. Cook uncovered at a low boil 4-5 minutes, stirring occasionally, until chicken is opaque. Add noodles, and return to a boil. Reduce to a low boil again. Cook, stirring occasionally, until noodles are done, approximately 5 minutes (check noodles package for correct cooking time).
This soup reheats nicely, and it is even better the 2nd day.
Vegetarian Option:
Omit chicken, and serve as Vegetable Soup
This makes a large pot of soup. I've never actually counted the servings, but I'm guessing it would make about 8 main-dish servings, or about 16 cups.
1/2 tbls butter
1/2 tbls olive oil
1 onion, diced
2-3 stalks celery, diced
2 cloves garlic, minced
1 box (32 oz) + 1 can low-sodium chicken broth
1 1/2 cans water
2 tbls chicken broth base or bouillon granules
3-4 cups veggies, cut into bite-size pieces
2 tbls dried, or 1/2 cup fresh, parsley
2 tbls dried basil
dash tarragon
1/2 tsp lemon pepper
1/2 tsp dried thyme
1/2 tsp poultry seasoning
1/2 tsp white pepper
1/2 tsp garlic salt
3 boneless, skinless chicken breasts, diced
2 cups (measure uncooked) frozen noodles, such as Reames or Aunt Vi's brand
Heat butter and olive oil in stockpot over medium heat. Add onion, celery, and garlic, and saute until tender, approximately 10-15 minutes. Add broth, water, and chicken base. Heat to boiling, stirring well to dissolve chicken base. Add veggies and all remaining ingredients, except chicken and noodles. Return mixture to a boil, then reduce heat to low. Cover and simmer 10 minutes. Add chicken, and return to a boil. Cook uncovered at a low boil 4-5 minutes, stirring occasionally, until chicken is opaque. Add noodles, and return to a boil. Reduce to a low boil again. Cook, stirring occasionally, until noodles are done, approximately 5 minutes (check noodles package for correct cooking time).
This soup reheats nicely, and it is even better the 2nd day.
Vegetarian Option:
Omit chicken, and serve as Vegetable Soup
This makes a large pot of soup. I've never actually counted the servings, but I'm guessing it would make about 8 main-dish servings, or about 16 cups.
Saturday, January 23, 2010
THAI CHICKEN PASTA
This simple and very different recipe is based on a recipe from Taste of Home's "Healthy Cooking" magazine. I just made it for the first time tonight, and it was a hit with the family. It actually received the coveted "Make Again" award from the, shall we say, "Choosy" husband as well as the family teenager. My son declared, "It looks like that nasty sauce from Buffalo Wild Wings, but it's a pleasant surprise." --Thank you??? He redeemed himself later by using the word "delicious". Hope you also find it superior to something revolting that you've tasted... ;-)
You will need pre-cooked chicken. I used chicken from the Poached Chicken recipe on the blog. This dish is mildly spicy; if you prefer a bit more heat, use medium or hot salsa.
6 oz whole wheat fettuccine (I used multigrain spaghetti)
1 cup mild salsa
4 tbls creamy peanut butter
3 tbls orange juice
1 tbls honey
2 tsp reduced-sodium soy sauce
2 cups cubed cooked chicken breast
Optional, for garnish:
2 tbls chopped unsalted roasted peanuts
2 tbls minced fresh cilantro
Cook pasta according to directions. As pasta cooks, combine the salsa, peanut butter, orange juice, honey, and soy sauce in a medium saucepan. Stir well, and heat until almost boiling. Add chicken & stir well. Reduce heat to low, and keep warm, stirring occasionally. When ready to serve, drain pasta and place on plates. Top with chicken & sauce mixture. Garnish with peanuts and cilantro, if desired.
Per serving:
409 cals
33 g protein
10 g fat
54 mg cholesterol
474 mg sodium
46 g carbs
6 g fiber
You will need pre-cooked chicken. I used chicken from the Poached Chicken recipe on the blog. This dish is mildly spicy; if you prefer a bit more heat, use medium or hot salsa.
6 oz whole wheat fettuccine (I used multigrain spaghetti)
1 cup mild salsa
4 tbls creamy peanut butter
3 tbls orange juice
1 tbls honey
2 tsp reduced-sodium soy sauce
2 cups cubed cooked chicken breast
Optional, for garnish:
2 tbls chopped unsalted roasted peanuts
2 tbls minced fresh cilantro
Cook pasta according to directions. As pasta cooks, combine the salsa, peanut butter, orange juice, honey, and soy sauce in a medium saucepan. Stir well, and heat until almost boiling. Add chicken & stir well. Reduce heat to low, and keep warm, stirring occasionally. When ready to serve, drain pasta and place on plates. Top with chicken & sauce mixture. Garnish with peanuts and cilantro, if desired.
Per serving:
409 cals
33 g protein
10 g fat
54 mg cholesterol
474 mg sodium
46 g carbs
6 g fiber
Monday, November 23, 2009
CHICKEN CHOWDER
Well, I've really been on a soup kick lately, and why stop now?! OK...I promise the next recipe I post won't be a soup... (Suggestions/recipe submissions, anyone?!)
This Chicken Chowder is a new recipe for me, and my family really enjoyed it. The tarragon & nutmeg really make it special. And don't forget to heat up some really good, crusty whole grain bread to sop up the luscious broth--Yum!
Hope you enjoy it!
4 boneless, skinless chicken breasts, cut into bite-sized pieces
1 32-oz box reduced-sodium chicken broth
2 medium potatoes, peeled & cubed (or 4 smaller potatoes, such as Yukon Gold)
4 medium carrots, peeled & sliced 1/2" thick
12 to 16 oz frozen corn (no need to thaw)
1 16-oz can diced tomatoes
1/2 tsp sugar
1/4 tsp coarsely ground black pepper
salt to taste (optional)
1/4 tsp tarragon
1/4 tsp nutmeg
1/2 cup half-and-half
1 tbls cornstarch
Combine broth, potatoes, & carrots in Dutch oven. Bring to a boil, cover, reduce heat, and simmer 10 minutes. Add chicken, corn, tomatoes (juice & all), sugar, pepper, salt, tarragon, & nutmeg. Stir well. Bring back to a boil. Reduce heat, cover & simmer another 5 minutes, stirring occasionally. Meanwhile, stir a small amount of half-and-half into the cornstarch. Blend to a paste. Gradually add remaining half-and-half, stirring continuously, until smooth. Pour mixture into Dutch oven & return to a boil, stirring constantly. Reduce heat, stir, & simmer until chicken is cooked through & chowder is thickened.
Cal: approximately 246 per serving
8 servings
This Chicken Chowder is a new recipe for me, and my family really enjoyed it. The tarragon & nutmeg really make it special. And don't forget to heat up some really good, crusty whole grain bread to sop up the luscious broth--Yum!
Hope you enjoy it!
4 boneless, skinless chicken breasts, cut into bite-sized pieces
1 32-oz box reduced-sodium chicken broth
2 medium potatoes, peeled & cubed (or 4 smaller potatoes, such as Yukon Gold)
4 medium carrots, peeled & sliced 1/2" thick
12 to 16 oz frozen corn (no need to thaw)
1 16-oz can diced tomatoes
1/2 tsp sugar
1/4 tsp coarsely ground black pepper
salt to taste (optional)
1/4 tsp tarragon
1/4 tsp nutmeg
1/2 cup half-and-half
1 tbls cornstarch
Combine broth, potatoes, & carrots in Dutch oven. Bring to a boil, cover, reduce heat, and simmer 10 minutes. Add chicken, corn, tomatoes (juice & all), sugar, pepper, salt, tarragon, & nutmeg. Stir well. Bring back to a boil. Reduce heat, cover & simmer another 5 minutes, stirring occasionally. Meanwhile, stir a small amount of half-and-half into the cornstarch. Blend to a paste. Gradually add remaining half-and-half, stirring continuously, until smooth. Pour mixture into Dutch oven & return to a boil, stirring constantly. Reduce heat, stir, & simmer until chicken is cooked through & chowder is thickened.
Cal: approximately 246 per serving
8 servings
Tuesday, October 13, 2009
CHICKEN & VEGGIE TORTILLA SOUP
This is a very hearty, meal-in-one soup.
1 small onion, chopped
2 cloves garlic, minced
2 tsp olive oil
4 oz green chilies, chopped (more or less to taste)
1 can Mexican-style tomatoes
4 cups reduced-sodium chicken broth
1 tsp lemon pepper
2 tsp Worcestershire sauce
1 tsp chili powder
1 tsp cumin
1 can pinto beans, rinsed & drained
1 cup frozen corn
2 cups carrots, sliced or chopped
4 tbls flour
1/2 cup water
1 lb boneless, skinless chicken breast, diced
1/4 cup fat-free sour cream
2-4 corn tortillas for tortilla strips (instructions below), or tortilla chips, crumbled
Saute onion & garlic in oil until tender, about 5 minutes. Add green chilies, tomatoes, broth, lemon pepper, Worcestershire sauce, chili powder, & cumin. Stir well. Add beans, corn, and carrots. Bring to a boil, and then reduce heat to low. Cover & simmer 30 minutes. Whisk together flour and water; blend until smooth. Add to soup, and bring to a boil again, stirring constantly. Add diced chicken. Stir well. Reduce heat, & simmer uncovered for about 5 minutes, or until chicken is just cooked through. Add sour cream to soup. Stir well to blend, & simmer gently for 5 minutes more. Garnish with tortilla strips.
Tortilla strips:
You can use purchased tortilla strips, crumbled tortilla chips (look for the unsalted variety), or make your own:
Preheat oven to 400˚. Slice corn tortillas into strips. Spread out on cookie sheet. Spray lightly w/cooking spray. Bake for 8-10 minutes, or until lightly browned. Turn once during cooking, and be careful not to burn--once they begin to brown, they can burn quickly.
1 small onion, chopped
2 cloves garlic, minced
2 tsp olive oil
4 oz green chilies, chopped (more or less to taste)
1 can Mexican-style tomatoes
4 cups reduced-sodium chicken broth
1 tsp lemon pepper
2 tsp Worcestershire sauce
1 tsp chili powder
1 tsp cumin
1 can pinto beans, rinsed & drained
1 cup frozen corn
2 cups carrots, sliced or chopped
4 tbls flour
1/2 cup water
1 lb boneless, skinless chicken breast, diced
1/4 cup fat-free sour cream
2-4 corn tortillas for tortilla strips (instructions below), or tortilla chips, crumbled
Saute onion & garlic in oil until tender, about 5 minutes. Add green chilies, tomatoes, broth, lemon pepper, Worcestershire sauce, chili powder, & cumin. Stir well. Add beans, corn, and carrots. Bring to a boil, and then reduce heat to low. Cover & simmer 30 minutes. Whisk together flour and water; blend until smooth. Add to soup, and bring to a boil again, stirring constantly. Add diced chicken. Stir well. Reduce heat, & simmer uncovered for about 5 minutes, or until chicken is just cooked through. Add sour cream to soup. Stir well to blend, & simmer gently for 5 minutes more. Garnish with tortilla strips.
Tortilla strips:
You can use purchased tortilla strips, crumbled tortilla chips (look for the unsalted variety), or make your own:
Preheat oven to 400˚. Slice corn tortillas into strips. Spread out on cookie sheet. Spray lightly w/cooking spray. Bake for 8-10 minutes, or until lightly browned. Turn once during cooking, and be careful not to burn--once they begin to brown, they can burn quickly.
Wednesday, September 30, 2009
CHICKEN POT PIE
This is homestyle cookin' at its best... Although the pie crust is rather calorie-dense, it sure is good! The veggies & lean chicken offer lots of vitamins & nutrients.
Serves 6-8
1 can reduced-sodium chicken broth
1 onion, chopped
2-3 stalks celery, chopped
1/2 tsp poultry seasoning
6-8 large carrots, peeled & cut into 3-4 pieces each
2 potatoes, peeled & quartered (I prefer to use 4 small Yukon Gold potatoes)
Approximately 1.5 lbs boneless chicken breast, chopped
salt & pepper, to taste
1/4 cup flour
1/4 cup skim milk
16 oz green beans (preferably frozen or fresh, but canned is fine)
1/4 cup fresh parsley, chopped (or 1-2 tbls dried parsley)
Pie crust dough (buy in refrigerated dairy section, or make your own--recipe below)
Pour broth in stockpot. Add onion, celery & poultry seasoning. Bring to a boil; reduce heat. Cover & simmer 5 mins. Add carrots, & repeat process. Add potatoes & chicken, and repeat once more, adding salt & pepper to taste. While chicken & potatoes are simmering, gradually blend milk into flour until smooth. Add some of the broth to the flour mixture & stir well. When chicken is opaque, stir flour mixture into pot. Return to a boil, stirring constantly. Reduce to med-low. Add green beans & parsley. Stir gently, & simmer 5 mins. Pour into large shallow casserole (I use a 15x10" glass dish). (Be certain not to fill casserole more than 3/4 full, or it will bubble over in your oven. You may wish to place a cookie sheet or foil on the rack below the rack the casserole will be on. If you have a fair amount left over, try it as soup, or freeze it for a mini-pie later.) Cover w/pie crust & crimp edges. Vent crust. Bake at 425˚ 20-30 mins, or until crust is golden brown.
Pie Dough Recipe
1/3 cup butter or margarine, softened to room temp
11/4 cups flour
3 to 4 tbls ice water
Cut butter into flour w/pastry blender until mixture resembles coarse crumbs. Add ice water, 1 tbls at a time, tossing until moistened. Shape into ball. If ball is crumbly, add a touch more water. Pastry can be chilled at this point, wrapped in plastic wrap, until ready to use. Roll out on floured surface until 1/2 to 1" larger in width & length than casserole. Carefully roll pastry onto roller, and then unroll over casserole. Crimp all edges, & vent crust.
Nutrition
Cal: approx 400-550 (6-8 servings)
Serves 6-8
1 can reduced-sodium chicken broth
1 onion, chopped
2-3 stalks celery, chopped
1/2 tsp poultry seasoning
6-8 large carrots, peeled & cut into 3-4 pieces each
2 potatoes, peeled & quartered (I prefer to use 4 small Yukon Gold potatoes)
Approximately 1.5 lbs boneless chicken breast, chopped
salt & pepper, to taste
1/4 cup flour
1/4 cup skim milk
16 oz green beans (preferably frozen or fresh, but canned is fine)
1/4 cup fresh parsley, chopped (or 1-2 tbls dried parsley)
Pie crust dough (buy in refrigerated dairy section, or make your own--recipe below)
Pour broth in stockpot. Add onion, celery & poultry seasoning. Bring to a boil; reduce heat. Cover & simmer 5 mins. Add carrots, & repeat process. Add potatoes & chicken, and repeat once more, adding salt & pepper to taste. While chicken & potatoes are simmering, gradually blend milk into flour until smooth. Add some of the broth to the flour mixture & stir well. When chicken is opaque, stir flour mixture into pot. Return to a boil, stirring constantly. Reduce to med-low. Add green beans & parsley. Stir gently, & simmer 5 mins. Pour into large shallow casserole (I use a 15x10" glass dish). (Be certain not to fill casserole more than 3/4 full, or it will bubble over in your oven. You may wish to place a cookie sheet or foil on the rack below the rack the casserole will be on. If you have a fair amount left over, try it as soup, or freeze it for a mini-pie later.) Cover w/pie crust & crimp edges. Vent crust. Bake at 425˚ 20-30 mins, or until crust is golden brown.
Pie Dough Recipe
1/3 cup butter or margarine, softened to room temp
11/4 cups flour
3 to 4 tbls ice water
Cut butter into flour w/pastry blender until mixture resembles coarse crumbs. Add ice water, 1 tbls at a time, tossing until moistened. Shape into ball. If ball is crumbly, add a touch more water. Pastry can be chilled at this point, wrapped in plastic wrap, until ready to use. Roll out on floured surface until 1/2 to 1" larger in width & length than casserole. Carefully roll pastry onto roller, and then unroll over casserole. Crimp all edges, & vent crust.
Nutrition
Cal: approx 400-550 (6-8 servings)
Sunday, August 16, 2009
CHICKEN FLORENTINE SALAD
Here's a delicious salad recipe that was given to me by a good friend that we visited in Colorado. (I'm going to have to hit her up for some more recipes; everything she makes is scrumptious!)It's great as a summery main dish; or try it without the chicken as a vegetarian entree or side dish.
4 main dish servings
Vinaigrette:
2 tbls. lemon juice
1 tsp. Dijon mustard
2 cloves garlic, minced
1 tbls. finely shredded Parmesan cheese
1/8 cup olive oil
1 tsp. chicken base*
salt and pepper to taste
Salad:
3 boneless, skinless chicken breasts, grilled & thinly sliced,
approximately 12 oz. (You can purchased pre-grilled chicken;
see "helpful products" post)
2 Roma tomatoes, diced
1/2 cup pine nuts
1/4 cup black olives, sliced
3 tbls. capers, rinsed & drained
8 oz. spinach (approx 1 bag), very thinly sliced
1 cup purple cabbage, very thinly sliced
1/2 cup orzo** (measured uncooked), cooked, drained & chilled
Directions:
Mix all vinaigrette ingredients; whisk thoroughly.
Toast pine nuts in dry skillet. Combine all salad ingredients in large bowl. Pour about half of the vinaigrette over the salad & toss. Garnish with shaved Parmesan cheese and cracked black pepper. Pass remaining vinaigrette at table, as desired.
*Chicken base is like bouillon granules but in a paste form; find it by the bouillon in the grocery store. You can use granules, but you will need to dissolve them in a bit of water first in order to blend into the vinaigrette.
** For added flavor, add 1 tsp. chicken base to orzo while cooking. After cooking, drain, but do not rinse. Chill, stirring occasionally to prevent pasta from sticking.
Cal: Approx 450 per serving
4 main dish servings
Vinaigrette:
2 tbls. lemon juice
1 tsp. Dijon mustard
2 cloves garlic, minced
1 tbls. finely shredded Parmesan cheese
1/8 cup olive oil
1 tsp. chicken base*
salt and pepper to taste
Salad:
3 boneless, skinless chicken breasts, grilled & thinly sliced,
approximately 12 oz. (You can purchased pre-grilled chicken;
see "helpful products" post)
2 Roma tomatoes, diced
1/2 cup pine nuts
1/4 cup black olives, sliced
3 tbls. capers, rinsed & drained
8 oz. spinach (approx 1 bag), very thinly sliced
1 cup purple cabbage, very thinly sliced
1/2 cup orzo** (measured uncooked), cooked, drained & chilled
Directions:
Mix all vinaigrette ingredients; whisk thoroughly.
Toast pine nuts in dry skillet. Combine all salad ingredients in large bowl. Pour about half of the vinaigrette over the salad & toss. Garnish with shaved Parmesan cheese and cracked black pepper. Pass remaining vinaigrette at table, as desired.
*Chicken base is like bouillon granules but in a paste form; find it by the bouillon in the grocery store. You can use granules, but you will need to dissolve them in a bit of water first in order to blend into the vinaigrette.
** For added flavor, add 1 tsp. chicken base to orzo while cooking. After cooking, drain, but do not rinse. Chill, stirring occasionally to prevent pasta from sticking.
Cal: Approx 450 per serving
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