Chicken Salad

You can try this salad on wheat bread or a pita. For a really flavorful salad, use 8oz of rotisserie chicken.

8 oz chicken breast,cooked and finely chopped
2 celery stalks, chopped
2 Tbs plain, fat-free greek yogurt
2 tsp honey mustard
dash of seasoned salt
pepper to taste

Mix all ingredients together. For best flavor, refrigerate for at least 2 hours before serving.

Optional- For a sweeter salad, add in raisins.
For more crunch, add in fresh snap peas.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 76 Carbs- 1g Protein- 13g Fat- 0.5g

http://www.flickr.com/photos/stevendepolo/3640270410/sizes/m/in/photostream/

Marmalade Chicken

INGREDIENTS
1/2 cup reduced-sodium chicken broth
1 tablespoon red-wine vinegar
1 tablespoon orange marmalade
1/2 teaspoon Dijon mustard
1/2 teaspoon cornstarch
8 ounces chicken tenders
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil, divided
1 large shallot, minced
1/2 teaspoon freshly grated orange zest

PREPARATION
Whisk broth, vinegar, marmalade, mustard and cornstarch in a medium bowl.
Sprinkle chicken with salt and pepper. Heat 2 teaspoons oil in a large skillet over medium-high heat. Add the chicken and cook until golden, about 2 minutes per side. Transfer to a plate and cover with foil to keep warm.
Add the remaining 1 teaspoon oil and shallot to the pan and cook, stirring often, until beginning to brown, about 30 seconds. Whisk the broth mixture and add it to the pan. Bring to a simmer, scraping up any browned bits. Reduce heat to maintain a simmer; cook until the sauce is slightly reduced and thickened, 30 seconds to 2 minutes. Add the chicken; return to a simmer. Cook, turning once, until the chicken is heated through, about 1 minute. Remove from the heat and stir in orange zest.
TIPS & NOTES
Note: Chicken tenders are the virtually fat-free strips of rib meat typically found attached to the underside of chicken breasts. They can also be purchased separately. Four 1-ounce tenders will yield a 3-ounce cooked portion. Tenders are perfect for quick stir-fries, chicken satay or kid-friendly breaded “chicken fingers.”

NUTRITION
Per serving: 213 calories; 8 g fat (1 g sat, 5 g mono); 68 mg cholesterol; 10 g carbohydrates; 27 g protein; 0 g fiber; 246 mg sodium; 55 mg potassium.

2 servings

Active Time: 20 minutes

Total Time: 20 minutes

Recipe and Picture;
http://www.eatingwell.com/recipes/marmalade_chicken_for_two.html

Summer Chicken Salad

Normally I am not a sweet and savory fan. I have never been an advocate for kettle corn and the same goes for sweet salads. This salad, despite my best efforts and prejudices, I actually liked. I thought it would be a good time to put on a light, summer dish, with the good weather we have been having lately.

1 5oz. prepackaged lettuce mix (preferably spring or spinach mix)
8 oz. of cooked chicken breast, shredded
1 1/2 cups of fresh mixed berries
1/4 cup Kraft Light Red Wine Vinaigrette
or Kraft Light Raspberry Vinaigrette (for a sweeter salad)

Slice larger berries (ie strawberries), if applicable. Toss together lettuce, berries, and dressing in a large mixing bowl. Top with chicken and serve.

Optional:
Before cooking chicken, marinate in a light italian dressing for extra flavor.
Top with sliced, toasted almonds or feta cheese.
Can also be prepared as a side dish, without chicken.

Makes 2 servings.

Nutrition Facts (per serving):

Calories- 240 Carbs- 22g Protein- 25.5g Fat- 4g

Nutrition Facts (without chicken):

Calories- 130 Carbs- 22g Protein- 2.5g Fat- 3g

http://www.flickr.com/photos/elanaspantry/2066553912/

Maple-Dijon Chicken With Sweet Potatoes

A Slow Cooker Chicken Recipe Perfect for Fall

"Anything with the word "dijon" in the title instantly sounds exquisite and marvelous, even though it's only a $2.99 condiment. Dijon is the show-off in the mustard family. The chicken was
tasty and quite moist, and paired nicely with the sweet potatoes.
My kids ate two servings of chicken and some of the sweet potatoes. We didn't have any leftovers."
-Stephanie O'Dea


1 pound boneless, skinless chicken pieces
1 onion, chopped
3 garlic cloves, chopped
1 teaspoon dried thyme
3 tablespoons pure maple syrup
2 tablespoons Dijon mustard
2 sweet potatoes, peeled and chopped
1 cup chicken broth
2 bay leaves

Use a 4-quart slow cooker. Put the chicken into the stoneware and toss with the onion, garlic, thyme, maple syrup, and Dijon mustard. Place the sweet potatoes on top of the chicken. Pour in the broth and add the bay leaves. Cover and cook on low for 5 to 7 hours, or on high for 3 to 5 hours. The chicken is done when it is cooked through and the vegetables reached the desired tenderness.

Makes 4 servings.

Nutrition Facts (per serving):

Calories: 333 Protein: 37g Carbs: 29g Fat: 7g

Slow-Cookin' Mama's Maple-Dijon Chicken With Sweet Potatoes
From the Kitchen of Stephanie O'Dea
Copyright © 2009 ABC News Internet Ventures
http://abcnews.go.com/gma/recipePrint?id=8764625&format=fullpage

http://www.flickr.com/photos/dlifson/ / CC BY-NC 2.0

Mango Curry Chicken

I really like this recipe with a sweet, simple flavor, but Jared can never get enough pepper. So, depending on your tastes, the bell pepper and paprika in this recipe are optional.

1 lb chicken breasts, cut into 1" cubes*
1 ripe mango, cubed
1/2 cup light vanilla soy milk
1/4 cup chopped green onion
1/4 cup chopped cilantro
1 Tbs curry powder
1 tsp paprika (optional)
1/3 cup chopped red bell pepper (optional)
salt and pepper to taste
4 cups brown rice, cooked*

*Instead of a meal, this can also be prepared as a sauce with whole chicken breasts.

To prepare as a meal:
In a large frying pan, on medium high heat, lightly brown the cubed chicken. Add in soy milk, green onion, pepper, and curry powder, stirring all ingredients together. When the mixture reaches a light boil, add in mango and cilantro, and turn down to low heat. Simmer for 5 - 10 minutes, stirring occasionally. Serve on top of rice.

To prepare with chicken only:
Brown chicken breasts on high heat (center should still be pink, but this will keep the chicken moist through the rest of cooking). In a frying pan, on medium high heat, add together all ingredients, stirring frequently as it comes to a light boil. Turn heat down to low and add chicken breasts to the pan. Cover and simmer for 5 mintues. Flip chicken breasts, cover, and simmer for an additional 5 minutes, or until chicken is cooked through.

Makes 4 servings.

Nutrition Facts (per serving):

As a meal
Calories- 300 Carbs- 40 g Protein- 28 g Fat- 4 g

Chicken only
Calories- 150 Carbs- 7 g Protein- 24 g Fat- 3 g

http://www.flickr.com/photos/suziedepingu/ / CC BY-NC-ND 2.0

Chicken Enchiladas

1/2 lb cooked boneless chicken breasts, cut into 1" cubes
1 can black beans, drained
1 cup salsa verde (found on the mexican aisle with other jar salsas- I like Herdez, but La Victoria also makes a good one)
1 cup water
1/2 cup chopped onion
1/2 cup shredded part-skim mozzarella cheese
8 tortillas (for a lower calorie tortilla, I recommend Mission's Extra Thin Yellow Corn Tortillas)
fat free sour cream (optional)

Preheat oven to 350 degrees. Mix together salsa verde and water. Spread 1/2 cup of salsa mixture on the bottom of a 9x13 casserole pan. Evenly distribute chicken, beans, onion, and cheese (saving some cheese for topping), also adding 1 Tbs salsa mixture in each tortilla. Wrap up tortillas and arrange in pan. Pour remaining salsa mixture over enchiladas and sprinkle with remaining cheese. Bake for 15-20 minutes or until cheese on top is melted. Serve with a dollop of fat-free sour cream.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 290 Carbs- 33 g Protein- 23 g Fat- 5.5 g

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Nasi Goreng (Indonesian Fried Rice)

As with most of the recipes, this is yet another way to disguise your plain chicken and brown rice! It may sound like a spicy dish, but in reality it's no hotter than a stir fry.



4 cups cooked brown rice (I use Minute Rice)
1 lb boneless chicken breasts, cut into 1" cubes
1 whole egg plus 3 egg whites
3/4 cup chopped bell pepper
1/2 cup chopped onion
1/4 cup chopped cilantro
2 Tbs lite soy sauce
1 Tbs vegetable oil
1 tsp minced garlic
1 tsp chili powder*
1 Tbs brown sugar
salt and pepper to taste

Heat stove top to medium. In a wok, or large frying pan, pour in oil. Add in chopped pepper and chopped onion. Cook, stirring occasionally, until onion starts to brown. Add in chicken, soy sauce, minced garlic, and chili powder. When chicken is almost cooked through, add in cilantro and brown sugar, turning up heat to medium-high. Ingredients in the pan should become quite hot, but don't forget to stir ingredients frequently, so they don't burn. Once everything in the pan is hot, pour over egg and whites, stirring frequently. This will fry the egg, while incorporating it with the rest of the ingredients. Turn down heat to low and simmer for 5 minutes. Serve over rice or add rice directly to the pan to fry with other ingredients.

*If you can find it, I recommend 1 Tbs sweet chili sauce, in place of powder.

Makes 4 servings.

Nutrition Facts (per serving):

Calories- 350 Carbs- 39 g Protein- 32 g Fat- 7.5 g

http://www.flickr.com/photos/avlxyz/ / CC BY-SA 2.0

Broccoli Chicken Bake

Who can resist an all-in-one meal? Try out this recipe for a classic chicken dish.





6 4oz. chicken breasts
1 cup broccoli
2 cups uncooked Minute Brown Rice
1 can Healthy Request cream of mushroom soup
1 packet Lipton's onion soup mix
2 1/2 cups water
1 tsp garlic powder*

Pre-heat oven to 350 degrees. Toss together rice and onion soup mix. Spread rice mix evenly in a 9x13 casserole pan. Pour one cup of water over rice mix. Sprinkle garlic powder over chicken breasts (also salt and pepper to taste). Place chicken breasts and broccoli on top of rice. Mix together remaining 1 1/2 cups water and cream of mushroom soup until smooth. Pour over casserole. Bake for 1 hour, checking that chicken is well done.

Makes 6 servings.

*For a bolder chicken breast, sprinkle with mustard powder or paprika. You can also top the casserole with grated cheese before baking.

Nutrition Facts (per serving):

Calories- 250 Carbs- 29 g Protein- 27 g Fat- 4g

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