Chicken & Bell Pepper Saute' with Lemony Kale Quinoa

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Chicken & Bell Pepper Sauté with Lemony Kale Quinoa

Ingredients:

1tbsp olive oil

1 pound boneless chicken breasts- cut into 1” pieces

½ tsp black pepper

¼ tsp sea salt

1 Orange Bell Pepper – sliced

1 Red Bell Pepper- sliced

1 tbsp chopped fresh oregano

2 garlic cloves, minced

1 ½ cups chopped tomato

¼ cup unsalted chicken stock

1 ½ oz pitted green olives- sliced

1oz feta cheese crumbled

Directions:

1 Heat a large skillet over medium-high heat. Add oil; swirl to coat. Sprinkle chicken with black pepper and salt. Add chicken to pan; cook 7 minutes or until done. Remove chicken from pan. Add bell pepper, oregano, and garlic to pan; sauté 2 minutes. Stir in chicken, tomato, and stock; cook 1 minute. Sprinkle with olives and feta.

Servings 4

Calories 219 Fat 9.7g Protein 26g Carb 6g Fiber 1g Sodium 523mg

 

Lemony Kale Quinoa

Ingredients:

1 cup Quinoa

1 ¼ cup water

2 tsp smart balance butter

¼ tsp sea salt

2 cups of stemmed Kale

1 teaspoon of Lemon grind

2 tsp of fresh lemon juice

Directions:

1.       Heat a medium saucepan over medium heat. Add 1 cup of rinsed Quinoa. Cook 4 min or until toasted; stirring frequently.

2.       Add 1 ¼ cups water, 2 teaspoons butter, and ¼  teaspoons of sea salt; bring to a boil

3.       Cover; cook 13 min or until liquid is absorbed and quinoa is tender.

4.       Combine quinoa mixture, 2 cups of stemmed chopped kale, 1 tsp grated lemon rind, and 2 tsp fresh lemon juice in a medium bowl; toss to coat.

 

Chicken Shawarma

Ingredients:

  • 2 tablespoons fresh lemon juice
  • 1 teaspoon curry powder
  • 2 teaspoons extra virgin olive oil
  • 3/4 teaspoon salt
  • 1/2 teaspoon ground cumin
  • 3 garlic cloves, minced
  • 1 poundskinless, boneless chicken breast, cut into 16 (3-inch) strips
  • Sauce:
  • 1/2 cupplain 2% reduced-fat Greek yogurt 
  • 2 tablespoons tahini
  • 2 teaspoons fresh lemon juice
  • 1/4 teaspoon salt
  • 1 garlic clove, minced
  • Remaining ingredients:
  • Cooking spray
  • 4 (6-inch) pitas
  • 1 cup chopped romaine lettuce
  • 8 (1/4-inch-thick) tomato slices
  1. 1. Preheat grill to medium-high heat.
  2. 2. To prepare chicken, combine first 6 ingredients in a medium bowl. Add chicken to bowl; toss well to coat. Let stand at room temperature 20 minutes.
  3. 3. To prepare sauce, combine yogurt and next 4 ingredients (through 1 garlic clove), stirring with a whisk.
  4. 4. Thread 2 chicken strips onto each of 8 (12-inch) skewers. Place kebabs on a grill rack coated with cooking spray; grill 4 minutes on each side or until done.
  5. 5. Place pitas on grill rack; grill 1 minute on each side or until lightly toasted. Place 1 pita on each of 4 plates; top each serving with 1/4 cup lettuce and 2 tomato slices. Top each serving with 4 chicken pieces; drizzle each serving with 2 tablespoons sauce.

Roasted Chicken Drumsticks & Red Potatoes with Mojo Sauce


This meal is super cheap to make and it's really easy!

Ingredients:

5 Chicken drumsticks

(skin removed)

1 pound red potatoes

(leave whole and wash)

2 tablespoons of canola oil

1 teaspoon of sea salt (divided)

1/2 teaspoon freshly ground pepper

2/3 cup of fresh squeezed orange juice

3 tablespoons of fresh squeezed lime juice

1/4 cup chopped fresh cilantro

5 cloves of garlic

1 teaspoon of ground cumin

1 teaspoon onion powder

1/2 teaspoon of dried oregano

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Directions:

1. Preheat oven to 475 degrees. Line a large baking sheet with heavy duty aluminum foil and spray with cooking spray.

2. Toss chicken and potatoes in a large bowl with 1 tablespoon oil, 1/2 teaspoon salt and 1/4 teaspoon pepper: layout in single layer on cooking sheet. Bake, turning once halfway through and thermometer reads 165

30-35 minutes

3. While that is baking in the oven, combine orange juice, lime juice, 2 tablespoons cilantro, garlic, cumin, onion powder, oregano, the remaining tablespoon of oil, 1/2 teaspoon of salt, 1/4 teaspoon of pepper

in a blender or food processor

Transfer to a small saucepan: bring to a boil over medium-high heat, reduce heat and maintain a simmer, continue to cook for 8-10 minutes

4. Serve each portion of chicken and potatoes with 2 tablespoons of sauce

I served this with organic green beans, tossed with a lemon zest and sliced almonds :)

 

Lemon Zest Green Beans

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Ingredients:

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2 pounds green beans, ends trimmed
1 tablespoon extra-virgin olive oil
3 tablespoons smart balance butter
2 large garlic cloves, minced
1 tablespoon lemon zest
Salt and freshly ground black pepper

1/3 cup of sliced almonds

Directions:
Blanch green beans in a large stock pot of well salted boiling water until bright green in color and tender crisp, roughly 2 minutes. Drain and shock in a bowl of ice water to stop from cooking.

Heat a large heavy skillet over medium heat. Add the oil and the butter. Add the garlic and red pepper flakes and saute until fragrant, about 30 seconds. Add the beans and continue to saute until coated in the butter and heated through, about 5 minutes. Add lemon zest and season with salt and pepper.

 

Chicken Adobo Lumpias with Homemade Carrot & Cauliflower Soup

YUMMY!!!!!!

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Chicken Adobo Lumpias

Ingredients:

  • 4 Thin sliced Chicken breasts- diced
  • 1/4 cup of apple cider vinegar
  • 2 tablespoons cup of low sodium soy sauce
  • 4 cloves garlic, crushed and minced
  • 2 bay leaves
  • 1 tsp of baking stevia
  • 1 tsp curshed black peppercorns
  • 1 bunch chives
  • 1 pkg large square spring rools 
  • 1 egg beaten
  • Canola oil for frying
  • Kosher salt
  • Greek yogurt for topping

Directions:

1. In a pot, mix the diced chicken, viengar, soy sauce, garlic, bay leaves, stevia, and peppercorns. 

2. Place pot on stove, add enough water to cover chicken. Bring to a boil; lower the heat and simmer until chicken is nice and white. Transfer the chicken to a plate. Boil the sauce for about 5 min and strain (set the sauce aside)

3. In a food processor, pulse the chicken until finely chopped. Mix in the chives and 1/2 cup of sauce (reserve the other half for topping)

4. Lay out 1 wrapper on a clean surface. Spread with 2 heaping tablespoons of filling in thin line along one edge. Brush the opposite edge with the egg wash, fold in the edges and roll up tightly. Repeat, will make approx 6 rolls

5. In a medium skillet, heat 1 inch of oil med-high heat. Working the rolls until golden, approx 2 min each

Transfer to a paper towel to drain, sprinkle with Kosher salt

Cut Lupias in half and serve with a side of Greek Yogurt


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Homemade Carrot & Cauliflower Soup

Served hot or cold

Ingredients:

  • 1 tablespoon olive oil
  • 1 yellow onion, chopped
  • 5 medium carrots, peeled and coarsely chopped
  • 1/2 head cauliflower, cut into florets
  • 1 teaspoon red pepper flakes
  • 2 teaspoons lemon zest
  • 1 teaspoon ground cumin
  • 2 cups chicken or vegetable stock
  • 3/4 cup plain yogurt, divided
  • Kosher salt and freshly ground black pepper
  • 1 green onion, finely chopped

Directions:

Heat the oil in large pot over medium heat. Add the onions and cook until tender, about 5 minutes. Add the carrots, cauliflower, red pepper flakes, lemon zest, cumin, stock, and 2 cups water and bring to a boil. Cover and simmer over low heat until the carrots are very tender, about 30 to 40 minutes. Let the soup cool slightly, and then blend until smooth, working in batches. Pour the soup into a large bowl and whisk in 1/2 cup of the yogurt. Taste and season with salt and pepper. Chill the soup in the refrigerator for at least 2 hours up to 24 

hours. Serve the soup in individual bowls with dollops of remaining yogurt, and some 

chopped green onion.

Cindy's Chicken Lo Mein

Chicken Lo Mein 

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Want an Asian dish without all the guilt. Try this low fat, low sodium recipe! Jason loved it!!!!

Ingredients:

4 boneless chicken breast cut into chunks

8 oz of gluten free spaghetti noodles

1 cup of sugar snap peas

2 medium carrots sliced into thin sticks

3 shallots (diced)

1 cup of thin sliced mushrooms

2 cups of fresh green beans

1 tbsp of olive oil

1 tbsp of fresh ginger (chopped)

1 tbsp of minced garlic

1/2 cup of low-sodium soy sauce

1/4 cup of rice vinegar

Directions:

1. Cook pasta as directed

2. In a large skillet, saute shallots in olive oil over medium heat for a few minutes until soft. Add Chicken and cook until brown.

Remove

3. Saute carrots and mushrooms for 3-5 minutes, then add snap peas and cook another few minutes.

4. Add chicken and green beans, and saute approx 5 min 

5. In a food processor, pulse remaining ingredients. Add to skillet and toss mixture until completely coated. Turn the heat down to low, simmer for a few minutes.

6. Serve over cooked noodles- ENJOY!

Grilled Chicken over a Wheat Spaghetti Alfredo topped with Bell Peppers & Tomatoes

Cindy's Grilled Chicken Alfredo over whole grain spaghetti  topped with Bell Peppers & Tomatoes

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Ingredients:

  • 4 Thin Sliced Chicken Breasts
  • 1 tablespoon of Cumin
  • 1 tablespoon of Chili Powder
  • 2 Cloves of Garlic
  • 1 tablespoon of onion powder
  • 1 tablespoon of garlic powder
  • 1/2 tablespoon of black pepper
  • 1/2 tablespoon of sea salt
  • 1 tablespoon of Italian Seasoning
  • 3 tablespoon of smart balance butter spread (Seperated)
  • 1 bell pepper
  • 2 Roma Tomatoes
  • 1 package of Whole grain Spaghetti noodles
  • 1/2 cup of fat free cream cheese
  • 1/2 tablespoon of corn starch or wheat germ
  • 1/2 cup of skim milk

Directions:

  1. In a skillet, melt 1 tablespoon butter spread, Grill chicken and peppers in a skillet until no longer pink
  2. Sprinkle Cumin, Italian Seasoning & Chili Powder on chicken
  3. Boil your pasta as directed on box
  4. In a medium sauce pan over low-medium heat, melt 2 tablespoons of smart balance butter and add garlic
  5. Add in skim milk, corn starch, and fat free cream cheese- turn down to simmer-low 
  6. Add in salt, pepper, garlic powder, and onion powder
  7. Stir often until even consistency and do not let sauce boil.
  8. Place your noodles on the plate, top with Alfredo sauce, side of chicken and top with cooked peppers and fresh sliced Roma tomatoes 

Spanish Style Grilled Chicken Flat Bread Pizza

Spanish Style Grilled Chicken & Sun dried Tomatoes

 Flat Bread Pizza

This recipe is a crowd pleaser, its fast and easy!

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Ingredients:

2 skinless boneless chicken breasts

3 Flat Out Flat Breads- Sun Dried Tomato Flavor is the one I used for this recipe

1/2 cup of ranch style dressing (recipe to follow)

2 cups of Sharp Cheddar Cheese

1 cup of Sun Dried tomatoes

1/4 cup of green onion

1 teaspoon of cumin

1 teaspoon of paprika

1 teaspoon of sea salt

1 teaspoon of chili powder

1 teaspoon of black pepper

Directions:

  1. Preheat oven to 425 degrees. Line a baking sheet with aluminum foil
  2. Place chicken in skillet over med- high heat. Topping with Cumin, Paprika, Salt, Pepper, and chili powder
  3. Cook until no long pink, on a cutting board, shred into tiny pieces
  4. Spread homemade ranch dressing over flat breads, Place tomatoes, chicken, green onions on top. Top with Cheddar cheese and more sun dried tomatoes
  5. Bake in oven until cheese is melted and bubbly, usually  5-7 minutes

On a cutting board, cut into squares, enjoy!!!!

Ranch dressing recipe:

1/2 cup of plain Greek yogurt

1/3 cup of real mayo- olive oil blend

1/3-1/2  cup of  almond milk (depending on how thick you want it)

1/2 tsp of garlic powder

1/2 tsp onion powder

1/2 tsp of sea salt

1/2 tsp of pepper

1/2 tsp of chopped green onions

1 tsp of parsley flakes (dried or fresh)

1/2 tsp dill (dried or fresh)

Mix together and refrigerate

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Stuffed Cream Cheese Chicken with Pecan Crust

Stuffed Cream Cheese Chicken with Pecan Crust

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Making the filling.....

 Paired with Roasted Brussel Sprouts and Cream of Chicken Rice

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Ingredients:

1 teaspoon of smart balance butter spread

8 ounces of fresh mushroom- sliced thin

6 ounces of Fat Free Cream Cheese, softened

6 thin skinless, boneless chicken breast

1 cup of stevia brown sugar blend

1/2 cup of Honey Dijon Mustard

1/2 cup of chopped pecans

Directions:

1. Preheat oven 450 degrees

2.Melt butter in skillet over medium heat. Saute mushrooms until tender. While cooking combine in a small bowl your brown sugar and mustard. Reduce heat to low and stir in cream cheese until melted. Remove from heat. Coat a 9x13 baking dish with spray oil.

3. On wax paper, lay out your chicken breast, spread with mushroom mixture and roll up. Lather mustard mixture over rolled chicken breast. Roll chicken in chopped nuts, place a tooth pick in breast and lay in baking dish. 

4. Bake in preheated oven for 15-20 minutes or until juices run clean and chicken is no longer pink.

Cindy's Low Fat Chicken & Vegetable Fettuccine Alfredo

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Ingredients:

  • 1 cup 1% low-fat milk (skim may be used, but creates a thinner sauce)
  • 1 1/2 tablespoons butter (made with olive oil)
  • 1 1/2 tablespoons whole wheat flour
  • 3 tablespoons parmesan cheese
  • 1/2 teaspoon minced garlic
  • 1/2 tsp of pepper
  • 1 tsp of sea salt
  • Whole grain Fettuccine noodles
  • 2 boneless chicken breasts (cut into strips)
  • 3 tablespoons of olive oil
  • 1 bell pepper- cut into slices
  • 1/2 cup of thin sliced mushrooms
  • 1 squash- cut into thin slices
  • 1 tsp of basil

Directions:

Alfredo Sauce-

1

The key here is patience, add all ingredients gradually!

2

Melt butter in sauce pan on stove top with medium heat.

3

Gradually whisk in flour.

4

This will create a yellow paste.

5

Gradually add milk, whisking until incorporated and no lumps are present.

6

Continue to whisk until hot.

7

Usually 3-5 minutes.

8

The longer you cook the base (without the cheese) the thicker the sauce will be.

9

Add parmesan slowly, again whisking until incorporated.

10

Add crushed garlic and pepper.

11

Cook for 2 minutes or until cheese is melted.

12

Remove from heat.

Cook Whole Grain Fettuccine as directed, rinse and set to side

Chicken-

In a skillet- heat 3 tablespoons of olive oil over medium heat.

Add in chicken and parsley

Sauté chicken until lightly browned after 5 min, toss in squash, bell pepper, and mushrooms

Sauté until vegetables become soft

Enjoy!l

Cindy's Healthy Chicken Tacos

Cindy's Easy Grilled Chicken Tacos :)

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Ingredients:

1 teaspoon pure chile powder

1 teaspoon sea salt

1/2 teaspoon ground cumin

1/2 teaspoon onion powder

1/4 teaspoon garlic powder

1 tablespoon cornstarch

1/4 cup water

3 tablespoons extra-virgin olive oil

1 pound chicken tenderloins (organic) cut into 1/2-inch pieces

1 green bell pepper—cored, seeded and cut into thin strips

1 medium onion, thinly sliced

2 tablespoons fresh lime juice, plus lime wedges for serving

8 pack of whole grain black bean shells (Walmart)

Dark green spring mix (lettuce)

1/2 cup diced tomatoes

1 avocado

1 cup Mozzarella cheese

Directions:

1. In a resealable plastic bag, combine the chile powder with the salt, cumin, onion powder, garlic powder, cornstarch, water and 2 tablespoons of the oil. Add the chicken, bell pepper and onion, seal and knead gently to coat. Refrigerate for 30 minutes.

2.Heat the remaining 1 tablespoon of oil in a large nonstick skillet until shimmering. Empty the contents of the bag into the skillet and cook over high heat, stirring occasionally, until the vegetables are crisp-tender and the chicken is cooked through, about 6 minutes. Remove from the heat and stir in the lime juice.

3.Transfer the chicken and vegetables to a large bowl and serve with the warmed tortillas, diced tomatoes,  lettuce, cheese, salsa, guacamole,  and lime wedges.

In addition add whole grain chips for a side

Cindy's Guacamole-

Ingredients:

1 cloveof garlic

1/8  tsp sea salt

1/2 of lime- fresh squeezed

1 avocado

Directions:

Mix together in bowl with fork, chunky is better

Serve and enjoy!

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