Chicken & Bell Pepper Saute' with Lemony Kale Quinoa

Chicken & Bell Pepper Saute with Lemony Kale Quinoa.jpg 1.JPG

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.

 

Sundried Tomato Grilled Chicken Flatbread Pizza

grilled-chicken-flatbread-kft0112-xl.jpg

This is a healthy option with a lot of pizazz to America’s favorite food. You can use flat bread, tortilla shells or make your own dough. I usually find the flatouts in the bakery section of the grocery store and they come in a variety of flavors and are made of whole grains. In this recipe we do not use tomato sauce.

flat-bread.jpg
sundreied.JPG

Ingredients:

  • 2 Large Boneless Chicken Breasts- precook (this recipe is great for making when having left over chicken breasts)
  • 3 Flatbreads
  • 1 jar of sliced sundried tomatoes in oil
  • 1 tbsp of oregano
  • 1 tbsp of basil
  • 2 cups of shredded mozzarella cheese; divided
  • 1 tsp of sea salt
  • 1 tsp of ground black pepper

 

Directions:

flatbreadpizza.jpg
  • Preheat oven 350
  • Bake the flatbreads alone for 3-5 min 
  • Coat the flatbreads with olive oil
  • Cut the grilled chicken breasts into bite size pieces
  • In a large bowl, combine chicken, entire jar of sundried tomatoes, and 1 cup of cheese
  • Add in dry ingredients
  • Spoon grilled chicken mixture onto flat breads
  • Top with remaining cup of cheese and bake for 5-7 minutes or until cheese is melted 

This is a fast and easy recipe to make that is low in calories and fat and the whole family will love it!

 

Baked Chicken

I got a pack of chicken breasts on sale at the local grocery store- I think it had about 8 large boneless breasts. 

I think we got 3 meals out of them.  

baked+chicken.jpg

Ingredients: 

2 tablespoons of olive oil

1 clove minced garlic

1 cup of wheat bread crumbs

2/3 cup grated Parmesan  

1 teaspoon dried basil leaves

1/4 teaspoon ground black pepper

6 skinless, boneless chicken breast halves

Directions: 

1. Preheat oven to 350 degrees

2. Lightly grease a 9 x 13 baking dish

3. In a bowl, blend the olive oil and garlic. In a separate bowl, mix the bread crumbs, Parmesan cheese, basil, and pepper. Dip each chicken breast in the oil mixture, then in the bread crumb mixture. Arrange the coated chicken breasts in the prepared baking dish, and top with any remaining bread crumb mixture.  

4. Bake 30 minutes in the preheated oven, or until chicken is no longer pink and juices run clear.  

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

Photo+Apr+29,+8+07+33+PM.jpg
Photo+Apr+29,+7+38+59+PM.jpg

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

Photo+Apr+29,+8+07+38+PM.jpg

Ingredients:

Photo+Apr+29,+8+07+43+PM.jpg

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!!!!!!

Photo+Apr+04,+7+56+51+PM.jpg
Photo+Apr+04,+7+56+05+PM.jpg

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


Photo+Apr+04,+6+59+32+PM.jpg
Photo+Apr+04,+7+51+16+PM.jpg
Photo+Apr+04,+7+26+48+PM.jpg
Photo+Apr+04,+6+59+36+PM.jpg
Photo+Apr+04%252C+7+55+36+PM.jpg

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 Low Fat Chicken & Vegetable Fettuccine Alfredo

chicken+fettucine+alfredo.jpg

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