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Rosemary chicken in cream sauce

13 Mar

This was really yummy. I served with mixed grains, and poured the sauce over the grains. Definite repeat.

Ingredients

– (3) 4 oz boneless chicken breasts
– 1/2 an onion, diced
– 1 tbsp minced garlic
– 4 tbsp flour
– 1/2 cup 1% milk
– 1/2 cup chicken broth
– 1 tsp rosemary
– salt and pepper to taste

Directions

1. Salt and pepper your chicken breasts, then sautéed them in a skillet, using butter flavored nonstick spray.

2. Remove chicken and place it in a baking pan (9×9 would work) sprayed with nonstick spray.

3. Spray same skillet again with spray and sautéed onions and garlic until softened. If you need to you can add 1-2 tbsp of water to keep onions from burning.

4. Stir four into onions and slowly add broth, stirring until smooth, then stir in milk slowly.

5. Bring to a simmer, and then cook on low heat about 2 minutes, stirring constantly until sauce thickens.

6. Pour sauce over chicken. Cover pan with foil and bake at 350 for 25-30 min.

Makes 3 servings= 175 calories per serving

Appx 5 weight watchers points plus

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Buffalo turkey burgers

2 Mar

So, I made these tonight, and I liked them pretty well. Now, you should know something about me. I’m really not a burger girl. If given 5 options on a menu, a burger would be in the bottom 2 choices nearly every time. But, for the sake of trying new things, and keeping my (burger eating) family happy, I tried this one today. In my approximation, it wasn’t bad. My husband really seemed to like it (he’s a burger guy). I will say this. Serve it with a soft cheese. I used goat cheese, which added a lot of flavor and went well with the hot burger. I imagine blue cheese would work well too, if you’re into that kind of thing.

Ingredients:

– 1 lb ground turkey
– 1 1/2 tbsp franks hot sauce
– 2 tbsp minced garlic
– 2 teaspoons ground cumin
– 2 tsp chili powder
– salt and pepper to taste

Directions:

1. Mix turkey, hot sauce, garlic, cumin, chili powder, salt and pepper together. Mix well.

2. Separate meat into 4 equal sections.

3. Form 4 patties. I like to roll out a sheet of plastic wrap, lie my meat balls down, cover with another sheet of plastic, and smoosh them out that way. It’s less messy.

4. Heat a non-stick skillet on the stove, and spray with nonstick spray.

5. Cook patties about 4 1/2 minutes on each side, or until meat reaches 165* in center.

Makes 4 Servings: 1 Patty Only= 160 calories

TOP IT:

For me, the most important thing with this burger, is how you top it! I used 90 calorie buns. I sprayed them with fat free spray butter and grilled them to toast the edges. Then I topped each burger as follows:

Bottom bun: 1 tbsp goat cheese, 1 tbsp chopped onion, 1 tsp franks red hot sauce
Top bun: Romaine lettuce, 1 tsp light ranch dressing

1 Burger topped as listed above: 284 Calories

Patty alone= appx. 4 weight watchers points plus
topped as mine= appx 7 weight watchers points plus

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Spinach and Swiss chicken

21 Feb

I adapted this recipe from one of my family’s favorites, chicken cordon bleu. I prepared all the ingredients to make cordon bleu tonight, before discovering that my husband had eaten all the ham! This was a great chance to improvise, so I did!

Ingredients:

– 6 Thin sliced Chicken Breasts (appx 3 oz each)

– salt and pepper

– garlic powder to taste

– 2 egg whites

– 2 tbsp water

– 1 1/4 cups italian seasoned breadcrumbs

– 1/4 cup grated parmesan cheese (optional, mix with bread crumbs)

– 1 cup baby fresh spinach leaves

– 6 slices swiss cheese (peppridge farm thin slices)

Directions:

1. Preheat oven to 450. Spray a large non-stick baking pan with PAM.

2. wash and dry the chicken, and season with salt, pepper, and garlic powder.

3. Lay the chicken flat on a plate, and lay a layer of spinach leaves, and a slice of cheese down the center of each breast.

4. Mix egg whites with 2 tbsp water. Set aside in a dish.

5. Tightly roll chicken breasts until spinach and cheese are tightly rolled in the center.

6. Holding the chicken “roll” tightly together, dip chicken into egg, and then coat with breadcrumbs.

7. Place chicken seam side down on baking dish.

8. Spray tops of chicken lightly with PAM, and bake 25 min.

6 servings= 280 calories each

Appx 8 weight watchers points plus per serving

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Chicken Walnut Stir fry

20 Feb

This is an Asian dish. The sauce is mild, and tastes a lot like the sauce you would find in beef and broccoli… In fact, it’s inspired me to try beef and broccoli soon. For now, enjoy this Yummy Chicken dish!

Ingredients:
– 1 lb boneless chicken breast, thinly sliced
– 3 tbsp. oil, divided
– 1 tsp cornstarch + 3 tbsp. Cornstarch (divided)
– 2 tsp soy sauce + 3 tbsp. soy sauce (divided)
– 1 can chicken broth
– 1 1/2 teaspoons of ground ginger root (I have a jar from the produce aisle)
– 1 onion, sliced
– 1 red pepper, sliced
– 1 clove minced garlic (or 1 tbsp. pre-minced)
– 2 cups broccoli florets (fresh)
– 1 8 oz can of sliced water chestnuts, drained
– 1 1/2 cups (before cooking) of white rice (I use jasmine)
– 1/4 cup toasted, chopped walnuts (I baked mine at 425 for about 5 min, turning twice during baking)

Directions:

1. Mix 1 tsp cornstarch with 2 tsp soy sauce and mix until smooth. Add sliced chicken, and stir to coat. Refrigerate for 30 min.

2. In another bowl, mix remaining corn starch and remaining soy sauce together until smooth. Add broth and ginger, and set aside.

3. In a large non-stick skillet (with a lid) heat 1 1/2 tbsp. oil, and cook chicken until no longer pink. Remove Chicken and set aside. Now’s a good time to cook the rice according to directions on package.

4. Add additional 1 1/2 tbsp. oil to skillet and heat. Add onions and garlic, and cook, stirring, until Onions begin to soften. Add red pepper, broccoli, and water chestnuts, and continue to cook until vegetables are cooked, but still crunchy.

5. Stir broth mixture, and add to vegetables in skillet. Bring to a boil, stirring regularly, and allow to boil 2 minutes before returning chicken to pan. Mix well and heat through.

6. Serve with Rice, and top with walnuts.

4 Servings= 620 Calories per serving appx
16 weight watchers points plus per serving

5 Servings= 500 Calories per serving
appx 13 weight watchers points plus per serving

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Red Wine Chicken

19 Feb

So, I adapted this recipe to be a take on the French classic, “coq au vin”… but, I didn’t call it that, because, I want to post a more traditional coq au vin at a later date… so for now, here is “Red Wine Chicken”. I served it with mashed potatoes, and collard greens. Note that I cooked this in the oven. You could replace the oven part with 6 hrs on low in a crockpot. If you choose to cook it this way, you may need to cook the sauce off in a pan afterward to thicken.

Ingredients:

– 1.25 lbs chicken, boneless, skinless breast
– 1 onion chopped
– 1 tbsp. oil
– 1 cup chicken broth
– 1 cup red wine
– 1 small can tomato paste (the long skinny one)
– 2 bay leaves
– 1 tbsp. thyme
– salt and pepper to taste

Directions:

1. Heat oil in a large skillet. Add onions and chicken breasts. cook until onions are translucent, and chicken is brown on all sides, about 5 min.

2. Season chicken in skillet with salt and pepper.

3. Add all other ingredients to skillet. Mix and bring to a boil.

4. Transfer all contents of pan to a baking dish, and cover with foil.

5. Bake for 1 1/2 hours at 300 degrees.

6. Remove from oven. Remove bay leaves, and allow to rest for about 5 minutes. Sauce will thicken.

7. Serve over potatoes, rice, or noodles.

4 Servings= 365 Calories per serving
Appx. 9 weight watchers points plus per serving

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Chicken Noodle Soup

10 Feb

So, chicken noodle soup isn’t new to anyone, and it’s really pretty healthy no matter how you make it, assuming you don’t use a ton of butter or overload the noodles… so, here’s a recipe that I go to for comfort food on a winter day. It’s predictably delicious, as most homemade chicken noodle soup is. Enjoy.

Ingredients:

– 1 lb boneless, skinless chicken breasts
– 64 oz (2 boxes) of chicken broth or stock
– 3 carrots, diced
– 1 onion, diced
– 3 stalks of celery, diced
– 2 tablespoons of parsley
– 4 oz “no yolks” medium noodles

Directions:

1. Place all ingredients, except for noodles into a crockpot. Set on low or 6-8 hours.

2. Remove chicken breasts and shred them with 2 forks. Return them to crockpot.

3. 30 min before serving, add noodles and stir. Cover and cook for 30 min.

Enjoy. Easy breezy.

Editors note: I like to make mine in the crockpot, because I prefer shredded chicken, and this is the easiest way to get it. You could easily make this on the stove by just boiling all ingredients together and dicing the chicken up as well.

10 1 cup Servings= 115 Calories per cup

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Chicken with Creamy Lemon Sauce

9 Feb

This chicken is another one of those recipes that I wasn’t sure about, but after I made it, I really liked it. I particularly liked it with mashed potatoes and broccoli on the side. The sauce goes great with potatoes, and the broccoli was a nice compliment to the sauce as well. Enjoy. We’ll be making this one again at my place! Also, note that this isn’t overly lemony, despite the name. There’s a hint of lemon, but not overwhelming lemon flavor.

Ingredients:

– 4 Boneless, skinless chicken breasts (5 oz each)
– 1 tbsp. vegetable or canola oil
– 1 can of cream of broccoli soup
– 1/4 cup 1% milk
– 1 1/2 tbsp. dried parsley
– pinch of black pepper (or more to taste)
– 1 whole lemon
– 1/8 tsp Worcestershire sauce
– salt and pepper to taste

Directions:

1. Salt and pepper chicken breasts to taste.

2. Heat oil in a large skillet with a lid.

3. Cook chicken breasts until done, about 10 min on each side. Turn and rearrange as often as needed.

4. Slice lemon in half longways. Reserve 1/2 of lemon, and slice other 1/2 into 4 slices. Set aside.

5. Mix soup, milk, parsley, pepper, Worcestershire sauce, and the juice from large side of the lemon in a bowl. Discard lemon half after juicing.

6. Pour soup mixture over chicken breasts, and top each with one of the 4 slices of lemon.

7. Cover pan and simmer on low for 5-7 minutes.

Editors Note: If you don’t like broccoli, i bet cream of celery soup would work just fine.

Makes 4 servings= 245 Calories per serving

Appx 6 ww points plus per serving

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Skinny baked buffalo chicken tenders

8 Feb

These were a yummy substitute for hot wings. I’ll make them again for sure.

Ingredients

– 1 3/4 lbs chicken tenders
– 1 tsp garlic powder
– 1 tsp chili powder
– 1 tsp paprika
– 1/2 tsp black pepper
– 1 small (5 oz) bottle franks buffalo sauce

Directions

1. Mix garlic, chili powder, black pepper and paprika in a dish.

2. Rub spice mixture liberally over surface of tenders.

3. Place tenders on a baking sheet sprayed with nonstick spray.

4. Bake at 375 for 10 min and remove from oven.

5. Pour wing sauce in a shallow dish and dip each tender until covered.

6. Return tenders to oven for 10 more minutes, or until done throughout. Timing may vary based on size of tenders.

4 servings= 185 calories per serving

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Chicken Fried Rice

25 Jan

My husband is a fried rice aficionado. He orders it every.single.time we go to any Asian restaurant. He says this was just as good as most restaurants. I thought it was pretty good too. I hope you like it.

Ingredients:

– 8 oz boneless, skinless chicken breast (chopped into 1/2 in cubes)
– 1/2 cup chopped onion
– 1 tbsp. canola oil
– 1 cup diced mushrooms (sliced, and then chopped up)
– 1/3 cup frozen peas
– 5 cups (2 1/2 bags cook in bag) Cooked, white rice. Cold
– 6 tbsp. soy sauce
– 1 egg scrambled

 

VF: Omit chicken and add chopped broccoli and water chestnuts to make this vegetarian friendly!

Directions:

1. Heat oil in a large skillet. Cook onions and chicken until chicken is cooked through.

2. Add mushrooms to the mixture, and stir until mushrooms are cooked. Add Peas and stir.

3. Once peas are warmed, add rice and scrambled egg. Cook about 2-3 minutes, stirring regularly so egg can mix in and cook. Add soy sauce, and mix thoroughly.

Editors Note: I’ve tried other fried rice recipes, and they never were quite right. The trick is that the rice has to be cold. Day-old rice works the best. I just make it the night before. I highly recommend this.

4 Servings- 546 Calories per serving

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Oven Fried Chicken

14 Jan

I’m not really a “fried chicken” girl, but I am a southern girl, so this recipe caught my interest. I have to say that given my options, I’d choose white meat over dark any day of the week. However, these smaller pieces cook faster than a chicken breast, and I did not have time to experiment with the timing, this time around. If I get around to trying this with breasts at some point, I’ll make updates to the recipe accordingly. For now, enjoy your fried legs and thighs. I thought they were pretty good. Adapted from a recipe found in “taste of home.”

Ingredients

– 1/2 cup dry Italian bread crumbs
– 1/2 cup white cornmeal
– 1/4 cup grated Parmesan cheese
– 2 Tbsp dried parsley flakes
– 3/4 teaspoon garlic powder
– 1/2 teaspoon salt
– 1/2 teaspoon pepper
– 1/2 teaspoon onion powder
– 1/2 teaspoon dried thyme
– 1/2 teaspoon cayenne pepper
– 1/2 cup buttermilk
– 4 chicken legs, and 4 chicken thighs, bone in, skin removed
– 1 tbsp melted butter, salted

Directions:

1. Combine Breadcrumbs, Cornmeal, Parmesan Cheese and remaining spices in a freezer size ziplock bag.

2. Pour buttermilk into a small dish. 3 pieces of chicken at a time, cover pieces in buttermilk, then add them to the bag of coating. Shake until all 3 pieces are fully coated.

3. Place chicken pieces into a 13×9 pan that has been sprayed with non-stick spray.

4. Bake at 375 for 15 mintues. After 15 minutes, remove pan and drizzle chicken with melted butter. Return to oven.

5. Continue baking an additional 30-40 minutes or until done. Check internal temp with a meat thermometer. Chicken is done at 180 degrees.

6. You could stop here, but I wanted some more color, so I left under the broiler a few minutes to achieve a nicer brown. Just personal preference.

4 Servings. 1 Serving= 1 leg, 1 thigh

350 Calories per serving

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