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Jambalaya

8 Jan

So, I originally forgot to take a picture of this one, but i have great friends who take my word and try my recipes without photo evidence that theyre good. this picture is courtesy of my friend Robin, who, incidentally, loved the recipe!

My daughter is already asking when I’m going to make this again. Was great leftovers too.

Ingredients:

– 1/2 lb boneless, skinless chicken breast. Cubed into about 1/2 in x 1/2 in.
– 12 oz of turkey smoked sausage, cut into 1 inch slices.
– 1 can of beef broth (14 oz appx)
– 1 onion, diced
– 2 ribs of celery, sliced into 1/2 inch slices
– 1 can of diced tomatoes, undrained (14 oz appx)
– 1/3 cup tomato paste
– 3 tablespoons of minced garlic
– 1 tbsp. dried parsley
– 1 1/2 tsp dried basil
– 1 1/2 tsp cayenne pepper
– 1 tsp salt
– 1 tsp pepper
– 1 tsp dried oregano
– 12 oz cookied shrimp, peeled and deveined
– 2 1/2 cups of cooked rice

Directions:

1. Place everything above, starting with chicken, and ending with oregano, into your crockpot. If you have a textural issue with somewhat crunchy onions… throw those into the microwave for 25 seconds in a bowl before adding them.

2. Cook on low 6-8 hours, stirring periodically.

3. Cook rice according to package.

4. 15 min prior to serving, stir in cooked rice and shrimp. When it’s all stirred up, cover, and allow to cook remaining 15 minutes before serving.

Makes 6 healthy sized portions= 345 Calories per serving

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Chicken and Broccoli Mac and Cheese

6 Dec

I found a different variation of this on http://www.skinnytaste.com, however I made a few adjustments, and this was REALLY good. I’m not usually a big “casserole” fan, but I will definitely be making this again- often. My kids LOVED it. I’m thinking about trying it with a couple cans of Tuna next time for a tuna casserole.

Ingredients:
– 3/4 lb of boneless chicken breasts
– 12 oz pasta (elbow macaroni, shells or rotini)
– 1/2 an onion, chopped
– 1 tablespoon butter
– 1/4 cup flour (see my note below)
– 1 cup 1% milk
– 1 Can chicken broth
– 2 heads worth or 1 bag of fresh broccoli florets
– 2 tbsp. shredded parmesan cheese
– 2 cups cheddar cheese, shredded
– 1/4 cup Italian seasoned breadcrumbs

Directions:

1. Dice Chicken, and sauté in a skillet, or boil it, or bake it… just make sure it’s seasoned with salt and pepper, however you choose to cook it.

2. Meanwhile, start boiling the water for your noodles and broccoli. Be sure to add salt to the water for flavor. Cook the noodles and broccoli together In the pot until noodles are al dente and then drain them well.

3. Melt Butter in a heavy skillet. Cook onions in butter for 2-3 minutes, until translucent. Add flour, and mix well. This won’t be enough fat to create a true “roux” so once you get the flour mixed in well, you’ll need to be ready to add the chicken broth pretty soon.

4. When flour is all mixed in, begin slowly adding chicken broth, stirring until smooth along the way. I added in about 1/2 cup increments (about 4 equal portions, stirring until smooth in between each one).

5. Once Chicken broth is all incorporated, it should begin to thicken. Once all lumps are gone, add milk and continue to stir. Once the sauce has thickened, stir in parmesan cheese, then cheddar. Stir until smooth.

6. Mix Chicken, pasta and broccoli, and sauce all together. Once blended, pour into a greased 9×13 pan. Sprinkle bread crumbs evenly across top and cover with foil. Bake 20 min at 375.

7. Remove foil, and continue cooking 10 min. If crumbs do not brown, feel free to broil for a couple of minutes, until golden brown.

6 Servings= 330 Calories per serving

Note: On the flour, I used a seasoned flour rom the old mill in Gatlinburg. It has some unnamed spices in it to add flavor, and I think this really makes a difference. If I used plain flour, i’d probably add salt, pepper, and a little garlic powder.

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Weight Watchers Mexican Chicken

27 Nov

This is so easy, I was sure it wasn’t going to be good. Seems like it would be salty and overpowering, but it was really yummy. I really liked it with Spanish rice and a southwest slaw.

Ingredients:
– 1 1/3 lbs boneless chicken breast, cut into chunks
– 1 envelope taco seasoning*
– 1 cup salsa or picante sauce

Directions:

1. Place chicken chunks into a large ziplock baggie with taco seasoning. Shake until chicken is well coated.

2. Place chicken into a pan that has been sprayed with nonstick spray. I just used a small oval pan. I wouldn’t recommend anything larger than 9×9.

3. Bake at 375 for about 20 min. Pour Salsa over chicken and continue baking 10 more minutes.

As is: 4 servings= 247 Calories per serving

Approximately 6 weight watchers points plus per serving.

 

I think this is best If you top each serving with either 2 tablespoons shredded cheddar, or 2 tablespoons reduced fat sour cream or plain greek yogurt. DELICIOUS.

Editors note:  Shave off 20 calories per serving by using our homemade taco seasoning, instead of storebought!

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Grilled Chicken,Cranberry, and Goat Cheese Salad

15 Oct

Ingredients:
– 3 cups mixed greens or romaine hearts
– 1 1/2 tablespoons honey roasted slivered almonds
– 1/3 of an apple, chopped or sliced
– 3 Tbsp goat cheese
– 2 tbsp. craisins
– Sliced Red onion
– 3 oz grilled chicken breast (seasoned with salt, pepper, etc)
– 4 TBSP raspberry Vinaigrette

Directions:
1. Arrange Lettuce, almonds, apples, cheese, craisins and red onions on a plate. Top with Chicken and vinaigrette.

Salad= 415 Calories

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Crockpot Chicken Enchilada Soup

8 Oct

Ingredients:
-1 1/4 lb skinless, boneless chicken breast
– 1 can Rotel tomatoes with chiles
– 1 Can black beans
– 1 can chicken broth
– 1 can Red Enchilada sauce
– 1 Cup frozen Corn
– 1 can of diced green chiles
– 1 can 98% fat free cream of chicken soup
– 1/2 tbsp. salt
– 1 tsp ground cumin

Directions:
1. Mix all ingredients in a crock pot and cook on low for 8 hours.
2. remove chicken, shred, and return to pot.
3. Serve with garnish of: Greek yogurt (or sour cream), Shredded cheese, tortilla strips, jalapenos, black olives, green onion, etc.

Makes 8 (1 cup) servings: 211 Calories per Cup
with 2 tbsp. greek yogurt, 2 tbsp. 2% shredded cheddar, and 2 tbsp. tortilla strips: 315 Calories

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Chicken Enchiladas

5 Oct

Of all the many, many things I’ve cooked (some healthy, some not-so-healthy) over the years, this is my husband’s favorite meal. If I had time to make this once a week, he would not complain. It is pretty darn yummy, and makes great left overs too.

Ingredients:
-1.25 lbs chicken breast (boneless)
– 1 8 oz block fat free cream cheese
– 1/2 can of 98% fat free cream of chicken soup
– can of chopped green chiles
– 8 flour tortillas, fajita size (the size that’s about 90 cal each)
– 1 cup 2% shredded cheddar cheese- reduced fat
– 1 can red enchilada sauce
– salt and pepper to taste

Directions:
1. Cook chicken and shred it (I leave it in the crockpot for about 7 hours and it shreds easily)
2. Mix chicken with cream cheese, soup, green chiles, and salt and pepper.
3. wrap 4 tortillas in a napkin and microwave for 20 seconds to warm and soften. Remove them and repeat with remaining 4 tortillas.
4. Divide chicken mixture evenly between the 8 tortilla shells. About 1/3 cup filling per tortilla.
5. Fold tortilla over filling and tightly roll tortilla around filling. Do not fold in edges.
6. Spray a pyrex baking pan with nonstick spray, and line enchiladas side by side across pan.
7. Pour enchilada sauce evenly over enchiladas, and top with shredded cheese.
8. Bake at 350 for 20-25 min.
9. Serve with reduced fat sour cream or plain greek yogurt! yum.

8 servings= 265 Calories per serving

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enchilada 2

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Chicken Marsala

16 Sep

Ingredients:
-4 (4 0z) chicken cutlets
-1 1/2 tablespoons EVOO
– 2 tablespoons flour (+ 1 tbsp. flour separated, 3 tbsp. total)
– 1 tsp Italian seasoning
– 1/2 tsp paprika
– 1/2 tsp garlic powder
– 1/2 tsp black pepper
– salt (to taste)
– 2 cups raw, sliced mushrooms
– 1/2 can of 98% ff chicken broth
– 1/2 cup marsala wine
– 2 tbsp. water

Directions:
1. use a meat mallot to pound out each chicken breast, into about 1/4 inch thick slices.

2. Sprinkle Salt onto chicken breasts.

3. Mix flour, Italian seasoning, paprika, garlic powder, and pepper together. Sprinkle mixture evenly over both sides of all 4 breasts.

4. Preheat oven to 350.

5. Heat EVOO in a large skillet to med-high temp (6-7 on my stove)

6. Place chicken breasts into oil and cook until golden brown crust forms on both sides.

7. Remove chicken and place in an oven safe dish. Keep in 350 degree oven to keep chicken warm.

8. Slowly pour wine and broth into skillet, and use a spatula to scrape drippings off pan, into broth.

9. Add mushrooms, and cook until about 1/2 of liquid has cooked off.

10. in a small cup, mix remaining 1 tbsp. flour with 1 tbps water. Stir to make a thick paste with no significant lumps. Add additional 1 tbsp. of water and mix until smooth. This makes a “slurry”.

11. Slowly add “slurry” mixture to broth and cooked mushrooms, stirring to incorporate.

12. Keep stirring until sauce reaches desired consistency.

13. Remove chicken breasts and place on a plate, with 1/4 of sauce mixture.

Make 4 generous servings= 235 Calories per serving.

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Cajun Chicken Pasta

23 Jul

I have to say, I have had this recipe in my “to make” list for a LONG time… like, a few years. For some reason, I never made it. I guess I was skeptical of the idea of making alfredo sauce for some reason. Tonight, I’m SO glad I made this. It’s a delicious alternative to one of the most prohibitive pasta dishes. I hope you enjoy as much as I did 🙂

Ingredients:

-1 lb chicken breast (I used tenders this time)
– Cajun Seasoning (I used Old Bay)
– 1 box (8 oz) whole wheat fetuccini or linguini
– steamed broccoli (I made 1/2 a bag from the produce section)
– Sautéed peppers, onion (I made red, and yellow peppers, and purple onion)

Sauce Ingredients:

– 6 wedges laughing cow cheese- original swiss, lite
– 1 cup 1% milk
– 2 tbsp. unsalted butter

– 2 tablespoons parmesan cheese
– 1 tsp garlic
– 1/2 tsp salt

Directions:

1. Season chicken with the desired amount of blackening seasoning (I was generous, I like spicy)

2. Preheat grill or oven for chicken

3. Sautee veggies on stovetop.

4. Start a pan of boiling water for pasta.

5. Mix all ingredients for sauce together in a small sauce pan, and heat on low, stirring often. Cook sauce until all ingredients are blended, melted, and somewhat thickened. About 20 min.

6. In the meantime, when water begins to boil, break noodles in half, and cook until done to your preference.

7. While noodles, veggies, and sauce continue to cook, grill or broil the chicken until done.

8. Steam Broccoli toward end of cooking process.

9. When everything is done, pour drained noodles into large pan or bowl, and pour sauce over noodles. Add Peppers and onions here if you like. Stir all these items together.

10. Portion out into 4 equal portions, and top with sliced chicken. Add broccoli on top, or as a side.

4 Servings= 575 Calories per serving

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Caribbean Jerk Chicken Kabobs

20 Jul

Ingredients:

– 1 cup Caribbean Jerk Marinade (I love the Kroger brand)
– 1 Purple Onion, quartered and divided into 8 pieces
– 1 lb boneless, skinless chicken breast, cut into cubes about 1.5 x 1.5 inches
– 1 fresh pineapple, cut into cubes about 1.5 x 1.5 inches

-4 wooden or metal skewers, soaked for about 10 min in water before prepping.

Directions:
1. Place chicken pieces and marinade in a large ziplock back. Marinate at least 30 min. I usually do this about 8 hours.

2. Preheat Grill to Medium heat.

3. Alternate Chicken, Onion, and Pineapple onto skewers.

4. Grill, turning regularly, for about 12 minutes on medium, or until chicken is cooked through.

5. Turn grill up to high, and cook an additional 5 min or so, turning regularly. This allows pineapple to caramelize a bit, and onion and chicken to get a nice char on them.

Serves 4= 205 Calories per serving

*As you can see, I used the “before” pic, but forgot it when actually making the kabobs….*sigh*…. there’s always next time.

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Crockpot Chicken and Stuffing

10 Jul

Ingredients:

-1 1/4 lbs of chicken breasts (boneless)
-1 box of stovetop stuffing, any flavor
-1/3 cup skim milk
-2/3 cups water
-1 can of 98% fat free cream of mushroom Soup

Directions:
1. place chicken breasts in crockpot.
2. Mix milk and Soup together and pour over soup.
3. Mix stuffing mix and water together in a separate bowl.
4. Spread wet stuffing mixture over top of chicken and soup.
5. Cook on low 6-7 hours.

Note: THIS LOOKS TERRIBLE… it’s not at all pretty to look at. So, consider yourself warned (lol) BUT it tastes great. Just scoop it all out and eat it together with a veggie on the side.

4 Servings= 475 Calories per serving

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