Category Archives: Chicken

Roast Chicken with Balsamic Bell Peppers

¾ tsp Salt, divided
¾ tsp Fennel seeds, crushed
½ tsp Black pepper, divided
¼ tsp Garlic powder
¼ tsp Dried oregano
4 6 oz. Skinless, boneless chicken breasts
2 T Olive oil, divided
2 Cups Red bell peppers, thinly sliced
1 Cup Yellow or orange bell peppers, thinly sliced
¼ Cup Shallots, thinly sliced
1 ½ tsp Fresh rosemary, chopped
1 Cup Chicken broth
1 T Balsamic vinegar

 

1.       Preheat oven to 450

2.       Heat a large skillet over medium-high heat. Combine ½  tsp salt, fennel seeds, ¼ tsp black pepper, garlic powder, and oregano. Brush chicken with 1 ½ tsp oil; sprinkle spice rub over chicken. Add 1 ½ tsp oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done.

3.       Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, ¼ tsp salt, and ¼ tsp pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.

This recipe is slightly adapted from Cooking Light.

Nutrition:  Makes 4 servings. 282 calories per serving; 11 g fat, 35 g protein, 9 g Carbs, 2 g fiber. 

So, why?                                   

  •        The chicken is a good source of lean protein
  •        Bell peppers are a great source of vitamin C and beta-carotene, lycopene and zeaxathin (antioxidants that are good for fighting inflammation)
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Chicken Chili

This recipe was given to me by my mother, who won her church chili cook-off with it.  I have made some modifications to lighten it up but my family didn’t notice.  Next year I will double this which will allow me to freeze 3 meals worth to spread over the winter. 

1 2 pound rotisserie chicken, diced (or 3 cups diced, cooked chicken)
1 T olive oil
2 Medium Onions, chopped
4 Cloves Garlic, minced
8 Oz Can chopped green chilies
1 ½ tsp EACH : cumin, oregano
¼ tsp EACH: ground cloves, crushed red pepper flakes
2  15 Oz cans white northern beans, rinsed and drained
6 Cups chicken broth
1 Cup Monterey Jack cheese, shredded
1 Cup 2% reduced fat cheddar cheese
1 Cup Salsa

1.       Heat oil in large pot over medium-high heat. 

2.       Add onions and sauté until translucent, about 10 minutes. Stir in garlic, chilies, cumin, oregano, cloves and crushed red pepper, and sauté 2 minutes. Add beans and broth and bring to a boil.  Reduce heat and simmer a few minutes. 

3.       Add chicken and 1 cup of Jack cheese and stir until cheese melts.  Season to taste with salt and pepper.

4.       Serve with salsa and remaining cheese.

Nutrition:  Makes 8 servings. 270 calories per serving; 11 g fat, 35 g protein, 13.5 g Carbs, 6.5 g fiber.  You can reduce the calories and fat a little by using cooked skinless, boneless chicken breast meat, but I’m not sure its worth the tradeoff in time.

So, why?                                   

  •         Makes a filling, satisfying main meal.
  •         The chicken and beans are both good sources of lean protein
  •         The beans also add a good portion of fiber and resistant starch which is good for weight loss

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Crockpot Chicken Nachos

3   Boneless skinless chicken breasts (6 oz each)
1 T Chili powder
3 T Lime juice
1 Cup Salsa
1 Cup Frozen corn
1 Cup Reduced fat Cheddar cheese, shredded
1 Oz Snyder White Tortilla chips
    Sour cream
    Jalapenos

 

1.       Spray crockpot with nonstick spray

2.       Place chicken in crockpot

3.       Mix together lime juice and chili powder, spread evenly over chicken

4.       Cook on low 5 – 6 hours.

5.       Shred chicken and put back in crock pot with salsa and corn. Cook another 45 minutes.

6.       Put in taco shells with cheese – or make nacho style over tortilla chips

 

Nutrition:  Makes 6 servings. 258 calories per serving; 5 g fat,  39 g protein (using the Snyder White Corn Tortilla chips)

So, why?                                   

  • This chicken seems like it would be dry but its not!  Moist flavorful, lean protein!
  • Salsa is a good source of antioxidant lycopene
  • So easy and versatile

Notes:

  • The chicken alone (before adding salsa) is very flavorful and moist, I think I will try is as a fajita chicken along with sautéed onions and bell peppers.  Add salsa into the fajita.
  • Use fat free greek yogurt instead of sour cream – its just as satisfying with more protein and no fat
  • Can be an appetizer or makes a meal with a side dish of refried beans or add canned black beans into nachos\tacos

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Easy Mexican Chicken Tortillas

3 Cups Chicken breast meat, cooked, cubed
½   White onion, chopped
2 Cups 2% shredded Mexican cheese
1 Cup Picante sauce or salsa
1 Cup Red enchilada sauce
    Light sour cream
¼ Cup Fresh cilantro, chopped
6   Multigrain tortillas
     

 

1.       Sauté onion in pan prepped with cooking spray until soft

 2.       Add chicken and salsa and chiles, heat through.  Add 1cup cheese.  Can prep to this point and refrigerate or freeze.

 3.       Preheat oven to 400

 4.       Microwave tortillas in a stack between 2 moist paper towels to soften – about 30 seconds

 5.       Spoon chicken mixture into tortillas and roll up (bottom and tops, then sides.  Place seam side down on baking sheet coated with spray.  Spray tops lightly with canola spray.

 6.       Bake 10-15 minutes. Meanwhile heat enchilada sauce.  When enchiladas are lightly brown, remove and plate. Top with sauce and remaining cheese, cilantro and sour cream to taste. 

 

Makes 6 servings.  365 calories per serving,  10 g fat (25% of calories), 36 g protein, 4 g fiber (without the sour cream)

So, why?                                   

  • Great way to use left over chicken from a roasted chicken
  • Healthy way to get your Mexican fix, you can round this out with some fat free refried beans on the side and\or a side salad

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Citrus Thyme Chicken

1   Orange, cut in half
1   Lemon, cut in half
7 Lb Roasting chicken, remove stuff from inside
8 Cloves Garlic, peeled and cut in half
8 Sprigs Fresh thyme
2   Onions, cut in wedges
1 Lb Carrots, cut in 1 inch segments
½ Cup Dry white wine
1.5 Cup Vegetable or low fat chicken broth
1 t Dijon
1 T Cornstarch, mixed with 2 T water

 

1.       Preheat oven to 425

2.       Cut 1 orange half and 1 lemon half into wedges. Squeeze the juice from the remaining halves into a small bowl and set aside.

3.       Rinse the chicken with cold water and pat dry. Season the cavity with salt and pepper and stuff it with the orange wedges, lemon wedges, 4 pieces of garlic and 2 thyme sprigs. Tie the legs together with twine, tuck wing tips under the back.

4.       Gently work thyme springs under the skins on both breasts.  Scatter remaining vegetables on the bottom of a roasting pan, seasoning with a little salt and pepper. Place chicken on top.  Extra veggies will be around the chicken

5.       Roast the chicken for 20 minutes.

6.       Lower the oven temperature to 325° and continue roasting, basting occasionally with the reserved citrus juice about another 1.5 hours, until juices run clear when chicken is pierced. 

7.       Tip chicken to allow juices to run into pan and transfer chicken to a platter to keep warm.

8.       To make the gravy: Place the roasting pan on the stove. Add wine and bring to a boil over high heat. Cook, stirring constantly, for 5 minutes, scraping up any brown bits clinging to the bottom of the pan. Add broth and simmer for 5 minutes more. Strain the mixture through a fine sieve into a bowl. Let stand for 5 minutes to allow the fat to rise to the surface. Using a bulb baster, transfer the juices to a saucepan (leaving the fat behind) and bring to a boil over medium heat. Add mustard and the dissolved cornstarch; whisk until thickened. Season with salt and pepper.

(last time my husband did this recipe, he forgot to strain out the veggies and do the remaining items.  So we had a bowl with the veggies and broth (no mustard or cornstarch) and it was fine we just scooped out the veggies onto our plates and they were moist from the broth and didn’t really use it as gravy.  I figure we ended up about even on the fat content.

Adapted from an Eating Well magazine recipe I copied many years ago.

Makes 6 servings.  243 calories per serving ; 5 g fat,  41 g protein

So, why?                                   

  •         Moist flavorful, lean protein
  •         Side veggies get made with the recipe

Notes:

  • This is really 4 servings per side of the chicken for us.  Normally, if I buy a roasted chicken at the store, we eat half and then I chop up the remaining to use in some recipe that takes already cooked chicken like this week’s chicken chimichitos.  But not this chicken, its so moist and yummy my family insists on having it as a left over dinner later in the week.

 

 

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