Tag Archive | Chicken

Mediterranean Lentil- Chicken Bowls

I’m so excited to be back with a new post! Even though I’m pretty sure it’s just my mom and a few others that read this blog (Hi mom!), I love when I find a winning recipe that I can share. This one will be repeated for sure in our house. Despite Mr. Applebutter always being skeptical of lentils, he had seconds! I’ve been trying to work lentils into more dishes because they are an amazing source of fiber & protein with very little fat. Hence, a good replacement for meat on nights I’m trying to go vegetarian. However, I threw some leftover boneless chicken in this dish for added protein. So far I’ve done lentil taco’s and lentil soup, but I wanted to try something new this time. If you’re new to lentils, they are very easy to prepare so don’t be afraid to try them. Rinse them in a strainer and you’re set to go with however the recipe suggests that you cook them.

Enjoy!

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Mediterranean Lentil-Chicken Bowls- slightly adapted from Alida’s Kitchen

Serves: 4

1/2 cup chopped red onion

2 tbsp. chopped fresh parsley, plus 3 parsley sprigs (for cooking water)

1 garlic clove, minced

1 cup dried lentils, rinsed

2 boneless skinless chicken breasts

1 cup halved grape tomatoes

1/2 cup diced cucumber

1/2 cup feta cheese, divided

salt and pepper to taste

Balsamic vinaigrette:

1 tablespoon olive oil

1 tablespoon water

3 tablespoons balsamic vinegar

2 teaspoons Honey Dijon mustard

1 garlic clove

Instructions:

  1. Sprinkle chicken breasts with salt and pepper and cook in slow cooker with 1/4 cup water on LOW for 6-8 hours until cooked through. Chop chicken and set aside.
  2. Boil 2 1/2 cups water in a medium pot. Once boiling, add 1 cup lentils, 3 parsley sprigs and 1 garlic clove to cooking water. Return to boil and then simmer 20-25 minutes. Drain and discard parsley sprigs. Combine lentils and chopped chicken in medium sized bowl.
  3. Dice and chop veggies while lentils cook.
  4. In a small bowl, mix together ingredients for balsamic vinaigrette. Heat vinaigrette over low heat in same pot that lentils were cooked in. Once heated (but do not boil), pour over lentils and chicken. Add cucumbers, grape tomatoes, feta cheese, red onion, and salt & pepper to taste. Mix well.

Nutrition Facts (per serving): 280 calories, 9g fat (3g saturated), 18g carbohydrate (5g fiber), 30g protein

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BBQ Chicken & Grilled Pineapple Quesadillas

I found these to be perfect with a side of corn on the cob.  The smells of the dish really have me looking forward to warm summer nights!  Looks like we’re in for it, as the next few days are supposed to be in the high 80’s.  I swear this has been the strangest May I’ve ever experienced.  We’ve had some 90 degree days and then some in the 40’s!  Hopefully June will be a little more predictable.  As always, look out for a lower sodium BBQ sauce that isn’t super high in sugar.  The best compromise I’ve found at Wegmans is the Dinosaur brand.

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BBQ Chicken & Grilled Pineapple Quesadillas- adapted from Closet Cooking

Serves: 6

6 8-inch flour tortillas

3 boneless, skinless chicken breasts, shredded

1/2 cup 2% colby jack cheese

1/2 cup 2% sharp cheddar

1/2 cup + 2 tbsp low-sodium barbeque sauce

2 jalapenos, seeded and diced

1/4 pineapple, thinly sliced (equal to about 1.5 cups)

Instructions:

  1. Rinse and trim chicken breasts.  Cook in slow-cooker with 1/3 cup water for 7-8 hours on LOW setting.
  2. Preheat grill (I used my Cuisinart Griddler since it was a rainy day) to a medium setting.  Once hot, grill sliced pineapple for a few minutes until you see grill marks.  Set aside.
  3. Once chicken is cooked, shred and mix with the bbq sauce in a medium sized bowl.
  4. Place equal amounts of chicken mixture, jalapenos, pineapple, and both cheese’s on one half of each of the 6 tortillas.  Fold over and grill on medium heat for 3-4 minutes per side.
  5. Use a pizza cutter to cut each tortilla into 3 wedges.  One serving is one tortilla, or 3 wedges.

Serving Size (per serving): 300 calories, 7g fat (2g saturated), 32g carbohydrate, 26g protein

Easy Peasy Chicken Fingers

Sometimes, the heart wants chicken fingers.  I get it.  As a child, it was always chicken fingers for me.  Instead of running to the drive-thru for a deep fried, high fat version- take 15 minutes to make these. :)

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Easy Peasy Chicken Fingers

Serves: 4 (3 chicken fingers each)

1/3 cup panko breadcrumbs

1/3 cup whole wheat breadcrumbs

2 tbsp. ground flax seed (or “flax meal”- same thing)

1 egg, lightly beaten

1 lb boneless skinless chicken breast tenderloins, rinsed and trimmed of visible fat

1/4 tsp. salt

1/4 tsp. pepper

Cooking spray

Barbeque sauce to drizzle on top (optional)

Instructions:

  1. Preheat oven to 350 F
  2. Lay raw chicken out on cutting board and lightly salt and pepper.
  3. Lightly beat egg in medium sized bowl.  Combine flax, panko and whole wheat breadcrumbs on a plate.  Mix well.  Spray medium sized cookie sheet with cooking spray.  Line them up in a line in the above order.
  4. Carefully dip chicken fingers one at a time into egg, then flour mixture, and place on cookie sheet.
  5. Bake in 350 F oven for 25-30 minutes, flipping chicken fingers over after about 15 minutes.
  6. Serve with 1-2 tbsp. drizzle of barbeque sauce if desired.

Suggested Side: baked sweet potato fries and a mixed greens salad.

Nutrition Facts (per serving- bbq sauce not included):  230 calories, 6g fat (1g saturated fat), 12g carbohydrate (2g fiber), 30g protein

Creamy Chicken Pumpkin Soup

As much as October is “pumpkin month” to me, this one caught my eye and I had to have it.  Even though it is December – yikes, how did that happen so fast!  As always, I’m sad to see the fall go.  I find January-April the worst time of year.  Everything is dead.  No farmers markets.  No warmth in the air.  No exciting holidays.  Just, yuck.  Luckily the next few days are my favorite of all 365, so I will definitely be enjoying them while they’re here.  Hopefully you will, too! :)

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Creamy Chicken Pumpkin Soup– adapted from Picky Palate

Serves: 6 as main course – 8 as side

4 tablespoons extra virgin olive oil
1 cup finely chopped white onion
1 cup diced celery
1 cup diced carrots
4 garlic cloves, minced
3 chicken breasts (1-1.5 lbs)- see step #1
32 oz reduced sodium vegetable broth
14.5 ounce can organic pumpkin puree
1/3 cup light cream
1 1/2 teaspoons salt
1/2 teaspoon freshly ground black pepper
1/4 cup finely chopped fresh parsley
3/4 cup reduced fat shredded sharp cheddar cheese

Directions

  1. Place chicken in a slow cooker with about 1/2 cup of water.  Cook on LOW for 8 hours.  I would recommend putting it on in the morning and then when you get home from work it will be ready to go for the rest of the recipe.
  2. Remove chicken from crock pot and shred.
  3. Heat olive oil in a large pot over medium heat. Add onion, celery, and carrots, stirring and cooking for about 15 minutes, until softened. Stir in garlic and cook for 1 minute. Add shredded chicken, vegetable broth, pumpkin, cream, salt, pepper, and parsley. Stir to combine and heat over medium heat for 10-15 minutes until warmed through. Once hot, stir in cheese to melt. Taste and season accordingly.

Nutrition Facts (per serving for main course): 344 calories, 15g fat (4g saturated), 16.3g carbohydrate, 33g protein, 593 mg potassium!

Slow Cooker Mexican Chicken & Brown Rice Bowls

I love my crock-pot, but I have to admit that I’ve struggled with finding really good crock-pot recipes.  Meaning they taste good and they’re healthy.  Maybe I am looking in the wrong places, but I haven’t had much luck.  Finally, we have a winner.  As much as I enjoy cooking, it is the best day when you know you will come home to a hot meal and zero dishes [If you’ve done them after the morning prep!].  This recipe may be useful to you as you do Thanksgiving prepping and planning this week.  At least you can save yourself one extra night of cooking before the big day!  I will be taking a little blog hiatus as I travel home to celebrate the holidays with family so don’t expect another recipe until probably next Thursday.  Happy Thanksgiving!

Slow Cooker Mexican Chicken & Brown Rice Bowlsadapted from chocolate broccoli

Serves: 6 [I had a little less then 2 lbs of chicken though so you may be able to serve 7 if you have the full 2 lbs]

Chicken
1.5 tablespoons chili powder
1/2 tablespoon cumin
1/2 tablespoon garlic powder
1 tablespoon dried oregano
1/4 teaspoon cayenne pepper
1/2 teaspoon ground black pepper
2 pounds boneless, skinless chicken breasts
2 (15 ounce) cans low sodium fire roasted diced tomatoes
1 (15 ounce) can low sodium red kidney beans
1 (15 ounce) can low sodium black beans
1 (10 ounce) bag frozen corn
Rice
3 cups uncooked quick-cooking brown rice
2.5 cups low sodium vegetable broth
Juice of 1 lime, divided
3/4 teaspoons salt
1 tablespoon olive oil
Garnish
1 1/2 cups reduced fat sharp cheddar cheese
6 oz plain Greek yogurt
1/4 diced red onion
2 fresh jalapenos, diced with all seeds and ribs removed
 Instructions:
  1. Place chicken breasts in a single layer on the bottom of your slow cooker.  Sprinkle with chili and garlic powder, cumin, oregano, both black and cayenne peppers. Pour tomatoes, beans, and corn on top of the chicken.  Cover and set to LOW for 8 hours.
  2. Five minutes before the crock-pot is set to be done, bring the vegetable broth, olive oil and 1/2 of the limes juice to a boil in a medium sized pot.  Once boiling, add rice,  cover and reduce heat to low.  Cook for about 5 minutes, until rice is cooked. Remove from heat.  Squeeze remaining 1/2 of the lime juice over rice and mix in as you fluff.
  3. After 8 hours of cooking, removed the lid of the crock pot and stir with a fork to shred the chicken (it should shred easily).
  4. Build the “bowls” by placing rice on the bottom, then the chicken mix, then the garnishes.  Garnishes listed above should be divided evenly between all 6 bowls.
Nutrition Facts (per serving): 563 calories, 9.6g fat [2.9g saturated], 63g carbohydrate [14g fiber!], 56g protein!

Breaded Chicken with Brie & Caramelized Walnuts

This recipe was inspired from my mom’s delicious brie dip that she makes at Christmas time:

Doesn’t it look so professional too??  So I thought why not take that idea to flavor a chicken dish.  I hope it sounds appetizing to you!

Breaded Chicken with Brie & Caramelized Walnuts

Serves: 6 chicken breasts

6 boneless, skinless chicken breasts

1 cup whole wheat flour

1 1/2 cups panko breadcrumbs

2 eggs, lightly beaten

6 oz brie cheese, thinly sliced

1/2 cup walnuts

2 tbsp. brown sugar

Salt and pepper

8 tbsp. extra virgin olive oil, divided

Instructions:

  1. Preheat oven to 350 F.
  2. Trim and rinse chicken breasts.  Lightly season with salt and pepper on each side.
  3. Beat eggs in a small bowl.  Place wheat flour in shallow dish and panko breadcrumbs in another shallow dish.  Dip chicken breasts in flour mixture first, then egg, then panko.  Place to the side.
  4. Heat 4 tbsp. olive oil in a medium non-stick skillet over medium-high heat.  Cook breaded chicken breasts 3-4 minutes per side until outside covering is lightly golden and crispy.  Transfer chicken breasts to a cookie sheet lined with aluminum foil.  Bake at 350 for 15 minutes.  Then flip chicken and bake for an additional 15 minutes.
  5. Preheat the broiler.
  6. Heat remaining 4 tbsp. olive oil and brown sugar in a small non-stick skillet over medium-low heat. Add walnuts and cook on low for about 5 minutes until walnuts are coated (note: you may have to drain off excess oil).
  7. Once chicken is cooked, add sliced brie evenly to the top of each chicken breast and broil 2-3 minutes until melted.
  8. Remove from oven and place an even amount of caramelized walnuts on top of each chicken breast.
  9. Serve with mixed greens salad of your choice.

Chicken with Apple, Onion & Cider Sauce

This one is quick and easy.  I don’t have much to say about it because I only changed one or two small details.  Enjoy!

Chicken with Apple, Onion & Cider Sauce– slightly adapted from Food Network

Serves: 4

4 boneless, skinless chicken breasts

salt and freshly ground pepper to taste

All purpose flour, for dredging

2-3 tbsp. olive oil

1/2 large red onion, cut into large pieces

1 sweet cooking apple, cut into large pieces (I used an “Ida Red” from the Farmers Market!)

3 tbsp apple cider vinegar

1 1/2 cups low-sodium chicken broth

2 tbsp. unsalted butter

Sprinkling of dried parsley (feel free to use fresh parsley if you have it)

Instructions:

  1. Preheat oven to 350F.
  2. Season chicken breasts with salt and pepper and dredge in the flour, shaking off the excess.
  3. Heat a large non-stick skillet over medium-high heat with 2 tbsp. olive oil.  Cook chicken 5 minutes per side until golden.  Transfer to a glass baking dish and cook in oven until cooked through (anywhere from 8-12 minutes).
  4. Meanwhile, add the onion and apple to the skillet, along with 1 tbsp. olive oil if the pan is dry.  Increase the heat to high and cook 2-3 minutes until onion is wilted and apple is golden brown.  Add the vinegar and use a wooden spoon to scrape the browned bits from the pan.  Let the mixture boil until the vinegar becomes syrupy, about 1 minute.  Add the chicken broth and return to a boil.  Cook until the broth reduces by half.  Remove from heat, season with some salt and pepper and whisk in the butter.
  5. Remove the chicken from the oven.  Place on your plate and top with the sauce and parsley.