Grilled Lime Coconut Curry Chicken

Grilled Lime Coconut Curry Chicken - Mimi's Fit Foods

You guys!  This is chicken is sooooo good!  I mean, the flavors are so tasty and the combination of flavors definitely give this dish the “wow” factor!  We’re talking lime, coconut, curry, and a few other awesome ingredients that make the marinade out-of-this-world.  The marinade is super easy to throw together and I was SUPER happy when dinner time rolled around because all of the prep. work was done and all I had to do was throw the chicken on the grill.  The marinade not only made the chicken YUMMY, but it also made it TENDER.  

Oh, and did I mention you get to use the leftover marinade as a sauce.  Well, you do!  And, it makes this dish even THAT much yummier.  

I like to cut my chicken into smaller pieces (rather than use the entire chicken breast as a whole).  I also slice any pieces that may be extra thick (I usually slice them in half . . . like a hamburger bun).  This helps the chicken to soak up the marinade better, which offers a more intense overall flavor.  It also helps give all my pieces a more uniform size so that they all cook for about the same amount of time.

I served this with a side of Baked Coconut Brown Rice (you want the recipe for that too, don’t you?).  We were all VERY happy with dinner and even happier that we have leftovers.  Add this to your summer grilling menu . . . NOW!  (I’m really not that bossy.  But, seriously!  Now would be the best time!)

Grilled Lime Coconut Curry Chicken
Slightly Adapted from Mel’s Kitchen Cafe

3 tablespoons canola oil
zest and juice of 1 lime
1 teaspoon ground cumin
1 1/2 teaspoons ground coriander
2 tablespoons low-sodium soy sauce
1 1/2 teaspoons salt
2 tablespoons sugar
2 teaspoons curry powder
1/2 cup canned light coconut milk
pinch cayenne pepper
2 pounds boneless, skinless chicken breasts (see note above)
1/4 cup chopped fresh cilantro
fresh limes, cut into wedges

In a large liquid measuring cup or medium bowl, whisk together the oil, lime zest, lime juice, cumin, coriander, soy sauce, salt, sugar, curry powder, coconut milk, and cayenne pepper. Place the chicken in a large ziploc bag and pour the marinade over the chicken. Seal the bag and refrigerate for at least 2 hours and up to 8 hours.

Preheat a charcoal or gas grill to medium-high heat. Grill the chicken for 6-7 minutes per side (actual time will depend on the thickness of the chicken). While the chicken is cooking, pour the marinade into a small or medium saucepan. Bring the mixture to a rolling boil and boil for 10 minutes, stirring occasionally.

Place the grilled chicken on a serving platter or plate. Drizzle with sauce (reserve the remaining sauce to serve separately) and sprinkle fresh cilantro over the top. Serve with lime wedges and additional sauce.

Serves 8.

 
Nutritional Information (Per 4-Oz. Serving & Approx. 1 Tab. Sauce)
Calories: 174
Protein:  23,3g
Carbs:  4.3g
Fat:  7.2g (1.3g = Sat.)
Fiber:  0.2g
Sugars:  3.5g

Chicken and Soba Spring Rolls With Peanut Dipping Sauce

Chicken and Soba Spring Rolls - Mimi's Fit Foods

So, I totally went searching for new and refreshing lunch options and knew I just had to try these out.  I’m SUPER glad I did because they are SUPER delish!  The spring rolls have flavor, crunch, and plenty of freshness.  The Peanut Dipping Sauce is so perfect for these and has all those Thai flavors that I absolutely love.  This is definitely one of my new favorite lunch items.  They just taste light, healthy and fresh without sacrificing flavor.  I’m glad I found these in time for summer because they will definitely become a summer favorite.  Perfect!  Perfect!  Perfect!  Beau and I both had them two days in a row and we are already wanting to make more.  I’m not even kidding when I tell you that I think they are restaurant worthy and I will have a very hard time ordering spring rolls when dining out in the future.  It’s just hard to justify spending money on something that I know I can make better at home.  We obviously love them!

P.S.  If you want a little cooking tip on the chicken, I will share with you what I learned from a Chinese chef.  She taught me to always marinate my chicken in approximately 1 teaspoon each of soy sauce, rice cooking wine, and cornstarch.  This makes the chicken incredibly moist and adds a touch of flavor.  It doesn’t even have to marinate for long . . . at least 15 minutes, but can marinate overnight.  Thus, I do this nearly EVERY time I put chicken into Asian meals.  I adjust the proportion of the marinade depending on the amount of chicken I cook, but I know that it is always equal in parts.  I truly believe this is a difference maker in my Asian meals.  Per Chef’s instruction, I had to go to an Asian market to buy the Rice Cooking Wine (which really isn’t wine in the alcoholic sense), but it’s totally been worth it!

Chicken and Soba Spring Rolls2 - Mimi's Fit Foods

Chicken and Soba Spring Rolls With Peanut Dipping Sauce
Adapted from Nutritionist in the Kitch

Rolls:
10 sheets rice paper
3 oz soba noodles (dry)
12 oz. chicken breast, cooked and sliced
3/4 cup shredded carrots
1 bell pepper, julienned
2 green onions, cut into strips
small bunch cilantro
small bunch lettuce
1 1/2 teaspoons low sodium soy sauce
1/2 teaspoon sesame oil

Peanut Sauce:
1/4 cup creamy peanut butter
1/2 lime, juice
1 teaspoon sesame oil
1 teaspoon rice vinegar
1 tablespoon low sodium soy sauce
1 tablespoon honey
1 clove garlic, minced
1 tablespoon fresh ginger
1/4 cup water

For Rolls: In a large pot heat about 2 cups of water to boil and cook noodles according to package instructions. Run cooked noodles under cold water and drain. Mix in soy sauce and sesame oil with noodles. Set noodles aside.

Fill a shallow dish with warm water (I used a pie plate). Place one sheet of rice paper in dish until it is submerged, soak for 1 minute or so until it becomes soft, carefully set on a clean surface, such as a cutting board, and make sure the sheet does not bend or fold.

Place about 1-2 tablespoons of cooked soba noodles in the middle of the rice paper sheet, top with chicken, shredded carrot (about 1 tablespoon per roll), pepper, onion, a few sprigs of cilantro, and a couple leafs of lettuce.

Fold the top of the rice paper sheet over the filling, then fold in each side, then roll until the opposite end has closed the roll, put on a plate and repeat the process until you have ten spring rolls! (It’s like folding a burrito.  Learning this process may take a little patience, but after the first couple rolls you will get the hang of it!)

For Sauce: Combine all ingredients in a food processor and blend until smooth.  Serve with cold rolls.  Enjoy!

Serves 5.

Nutritional Information (Per Serving = 2 Rolls with 2 T. of Sauce)
Calories:  333.4
Protein:  24.4g
Carbs:  41.5g
Fat:  8.8g (1.2g = Sat.)
Fiber:  3.9g
Sugars:  7.6g

(Somewhat) Spicy Thai Noodles With Chicken

Spicy Thai Noodles with Chicken - Mimi's Fit Foods

This meal was so fast to throw together and it was YUMMY!  It tasted so flavorful and fresh.  You hardly even cook the veggies so they offer a fresh, crisp taste.  Plus, the green onions and the cilantro really add a fantastic punch to help finish everything off.  My cute sister-in-law tried the recipe first and then told me that I MUST try it too because it was so tasty.  She was absolutely right!

I added a few tweaks to make it a smidge healthier than the original version.  I also added some extra veggies to the mix because I like to be healthy like that.  Ha, ha!

There’s a little trick with the red pepper flakes.  This is where the (somewhat) spicy comes in.  You can really make this dish as spicy as you wish.  The original recipe calls for at-least-double what I used (and put in the recipe below).  I’m a spicy gal, so I prefer a little more spice but was VERY leery on giving that spicy factor to my one-year-old.  So, I went very easy on the red pepper flakes and think that the amount of spice I got was perfect for all (kids and adults alike).  There was a little bit of spice, but nothing crazy.  (Me myself, I would prefer more spice.)  So, make this as spicy as you desire . . . or as your guests/family desire.

Whatever you do, you should totally add this to your menu.  It’s a great meal year-round, but I think it fits particularly well in the spring/summer because it’s fast, fresh, and doesn’t require the oven.

(Somewhat) Spicy Thai Noodles With Chicken
Adapted from Mel’s Kitchen Cafe

6 ounces whole wheat linguine
1/2 tablespoon crushed red pepper flakes
1/4 cup regular sesame oil
1 tablespoon rice vinegar
2 tablespoons honey
3 tablespoons low-sodium soy sauce
16 ounces chicken breast, chopped in 1/2-inch pieces
1/2 red bell pepper, chopped
1 cup shredded carrots
chopped green onions, chopped cilantro,  fresh lime juice for topping

In a large pot of boiling, salted water, cook the linguine according to package directions. Drain the noodles and return them to the pot or to a large bowl.

Meanwhile, in a medium skillet, heat the sesame oil and red pepper flakes on low heat for 10-15 minutes. Pour the oil through a fine strainer into a liquid measuring cup and discard the pepper flakes. To the warm oil, whisk in the or vinegar, honey and soy sauce. Set aside.

Return skillet to the stove, turn heat up to medium and add chopped chicken.  Sauté and cook until no longer pink (5 to 8 minutes).  Add the bell pepper and carrots to the skillet.  Sauté until vegetables are barely warmed through, about 45 to 60 seconds.

Add oil dressing and chicken mixture to the noodles.  Toss to coat.

Serve the noodles warm, room temperature or cold with the desired toppings sprinkled on top.

Serves 6.

Nutritional Information (Per Serving = 1/6 the Recipe – About 1 Cup)
Calories:  284
Protein:  19.5g
Carbs:  28.5g
Fat:  10.3g (1.3g = Sat.)
Fiber:  2.9g
Sugars:  7.5g

Cream Cheese Stuffed Chicken

Cream Cheese Stuffed Chicken - Mimi's Fit Foods

I saw this recipe floating around Pinterest and I just knew I had to remake it in a healthier way.  So, I went right to work and I gotta say . . . I think the remake is pretty darn goooooood!  Seriously . . . a breaded chicken breast with cream cheese in it?  Yeah, it’s even better than it seems.  That cream cheese filling has onion, fresh parsley, and garlic in it . . . talk about awesome flavor!  The slight crispiness from the bread crumbs just helps to top this little chicken roll right off.

I ended up using 4 large chicken breasts (the size you get in those big bags of chicken from Costco), which allowed me to cut them all in half.  I started with about 2 1/2 pounds of chicken and that yielded me 8 fabulous chicken rolls.  There was plenty of enough filling for each and the serving size was just perfect!

Hurry!  Add these to your “MUST TRY” list.  You won’t regret it!

Cream Cheese Stuffed Chicken2 - Mimi's Fit Foods

Cream Cheese Stuffed Chicken
Adapted from the Happy Lil’ Homemaker

4 large boneless, skinless chicken breasts
4 ounces light cream cheese (1/3 less fat), room temperature
1 tablespoon of chopped parsley
1 tablespoon of onion, minced
2 teaspoons of lemon juice
1/2 teaspoon garlic salt
1/8 teaspoon pepper
1/2 cup Italian style bread crumbs
canola cooking spray

Pre-heat oven to 350.  Prepare a baking sheet by lining a jelly roll pan with aluminum foil (this helps make clean-up a cinch) and then placing an oven-safe cooling rack on the foil.  (You can also cook the chicken in a baking dish if you prefer.  You will just end up with a less crispy bottom on the chicken.)

Place chicken breasts between sheets of plastic wrap. Use a meat mallet (or a rolling pin works if you don’t have a meat mallet) to flatten around 1/4 inch thick.  Cut each breast in half.  In a bowl, beat cream cheese, parsley, onion, garlic salt and pepper and lemon juice until blended. Dividing the mixture between the 8 pieces of chicken breasts, spoon the cream cheese mixture on each piece of chicken and spread it over the chicken (but no need to go right up to the edges). Roll chicken. Coat rolls with canola cooking spray then roll in bread crumbs. Place chicken rolls on prepared baking sheet. Lightly spray the coated chicken breasts with more canola cooking spray. Bake for 35-40 minutes or until chicken is fork tender and juices run clear (or, if using a thermometer, when chicken reaches 165 degrees).

Serves 8.

Nutritional Information (Per Serving = 1 Stuffed Chicken Roll)
Calories:  189
Protein:  30.8g
Carbs:  6.2g
Fat:  4.6g (2g = Sat.)
Fiber:  0.4g
Sugars:  1.1g

Green Chile Verde Enchiladas

Green Chile Verde Enchiladas1 - Mimi's Fit Foods

One of my good friends (and a client too) introduced these to me and boy, am I glad!  They are soooo good that it’s hard to believe that they qualify as healthy.  They are packed with an intense flavor due to the salsa verde and cilantro.  Plus, they have a nice heartiness and creaminess due to the cream cheese (yeah . . . cream cheese!!) and Mexican cheese blend.  Besides all of that, they are easy to throw together and are FAST (so long as you’ve cooked and shredded your chicken beforehand, and even if you haven’t . . . the process is still pretty quick).  We’ve eaten these twice in the last two weeks, which is saying something because the leftovers last us for a couple of days.

I totally think you should try these . . . TONIGHT!

Green Chile Verde Enchiladas - Mimi's Fit Foods

Green Chile Verde Enchiladas
Adapted from Dinner to the Rescue

1 pound cooked chicken breast, shredded
2 green onions, chopped
3 tablespoons light cream cheese, room temperature
1 cup reduced fat Mexican cheese blend, divided
14 ounces salsa verde (green salsa)
2 tablespoons chopped green chiles (I used canned)
1/2 cup fresh cilantro, chopped
1/3 cup nonfat half and half
12 corn tortillas (I used Mission Thin)

Preheat oven to 350 degrees.  In a medium bowl, thoroughly combine the meat, green onions, cream cheese, and 1/2 cup cheese.  Set aside.

In a blender or food processor, combine salsa verde, chiles, cilantro, and half and half.  Blend until smooth.

Soften tortillas before filling them so they’ll roll nicely for you without breaking to pieces.  (I do this in the microwave in batches.  I place two damp paper towels in the microwave, put 2-3 tortillas between the towels, and heat for 30-40 seconds.)

Place a heaping 1/4 cup of the chicken mixture in the center of each tortilla.  Roll tightly and place, seam side down, in a baking dish.  Pour the salsa verde sauce over the enchiladas and sprinkle the reaming 1/2 cup cheese over the top.

Bake until heated through and bubbly, about 20-25 minutes.  Serve immediately.

Serves 6.

Nutritional Information (Per Serving = 2 Enchiladas)
Calories:  261
Protein:  24.9g
Carbs:  20.4g
Fat:  9g (4.1g = Sat.)
Fiber:  2.4g
Sugars:  3.8g

Spinach and Grape Pasta Salad

Spinach and Grape Pasta Salad - Mimi's Fit Foods

I was introduced to this salad about one year ago.  Thanks to my friend Valerie (Thanks Valerie!), it has now become one of my most favorite pasta salads.  It’s so tasty!  All the veggies help to make this filling, there is just the right amount of pasta, the peas make it taste so fresh (and springy), and the grapes and dressing offer a little sweetness. Everything comes together so well and, for me, it’s the perfect pasta salad for spring!

You can TOTALLY add chicken to this salad if you want to make it a main course.  Valerie said she prefers to cook her chicken with McCormick’s Zesty Herb Marinate (dry package) when she puts the chicken in this salad.  I usually make it as a side dish (and have taken it to several pot-luck functions and have had many compliments), but I’ve tried the salad with the chicken and it’s deeeelish!

I hope you plan to add this to your spring/summer menus because it’s yummy and fresh!

Spinach and Grape Pasta Salad
Adapted from my friend, Valerie

For the Salad:
3 cups spinach, roughly chopped (or torn)
2 cups Veggie Pasta, dry (I used Wacky Mac)
2 celery stalks, chopped
1 cup grapes
1 cup frozen peas, defrosted
2 tomatoes, chopped
2 green onions, chopped

For the Dressing:
1/4 cup canola oil
2 tablespoons sugar
1 tablespoons white vinegar
1 tablespoon fresh parsley, chopped
1/2 teaspoon salt
1 teaspoon lemon juice
1/4 teaspoon onion powder

Cook pasta according to package directions (for al dente).  Drain and rinse with cold water.  Add pasta to other salad ingredients in a large bowl.

In a separate bowl, combine all the dressing ingredients and whisk until combined (I like to whisk until the sugar is mostly dissolved).

Toss salad with dressing shortly before serving.

Serves 10.

Nutritional Information (Per Serving = Approx. 1 Cup)
Calories:  124.6
Protein:  3g
Carbs:  16.3g
Fat:  5.9g
Fiber:  1.6g
Sugars:  4.8g

Thai Peanut and Chicken Salad

Thai Peanut and Chicken Salad - Mimi's Fit Foods

You guys!  This is such a delicious salad!  Surprisingly enough, I’m not a HUGE salad lover when it comes to the main dish (I do however, love them on on the side . . . weird, I know).  The salad has to be unique enough, filling enough, and tasty enough to ever count for the main attraction.  Well, this one fits the bill!

It has fresh greens that include romaine and nappa cabbage, a fabulous array of fresh vegetables, and noodles.  Yeah, noodles!  Man, they are so good in this salad.  All of the textures mixed together are magical.  And, don’t even get me started on the salad dressing.  It is sooooooo awesome!  I love peanut flavored stuff, and this was NO exception.  The dressing is made primarily with peanut butter and then a bunch of Thai flavors get mixed in which gives the dressing a nice zing and powers up the flavors.  I’m not going to lie; when I’m on maintenance I totally add more than 1 tablespoon of the dressing to my salad because I could probably drink the stuff.  The cashews on top really help to finish the salad off.  (Unfortunately the cashews didn’t make it in the photo.  Oops!)

I am seriously in love with this salad!  When I made it I doubled everything (salad ingredients and dressing) so I could eat leftovers for my lunch for days.  I mean, cutting up the veggies takes the most time so I just dedicated one lunch time to cut everything up.  This meant that the following days included NO preparation and all I had to do was put my salad on a plate and drizzle on the dressing.  The veggies and greens stay good for days so in my humble opinion it was SO WORTH THE TIME!

Make this TODAY for your lunch!  You won’t regret it.  Well, unless you’re allergic to nuts.  But, that’s the only reason I can ever imagine why someone wouldn’t fall in love with this salad.

Thai Peanut and Chicken Salad - Mimi's Fit Foods

Thai Peanut Salad
Adapted from Studio 5 and the Unconventional Kitchen

Salad Ingredients:
4 ounce whole wheat pasta
(spaghetti, angel hair, linguine, or brown rice noodles all work great)
3 cups romaine, chopped
3 cups nappa cabbage, chopped
2 cups thinly sliced purple cabbage
1 red bell pepper, thinly sliced
1 medium carrot, cut in little matchsticks
1 medium cucumber, halved and sliced
3 green onions
12 ounces cooked chicken breast, chopped
1/4 cup cashews, chopped (or cashew pieces)

Dressing Ingredients:
1/4 cup peanut butter, natural no hydrogenated oils and sugar added
1/2 lime, juiced and zested
1 teaspoons sesame oil
1 1/2 tablespoons seasoned rice wine vinegar
1 tablespoons soy sauce, reduced sodium (or Lite)
1 1/2 tablespoons honey
1 cloves garlic, roughly chopped
1 1/2 teaspoons fresh ginger, minced
1/4 cup roughly chopped cilantro (stems and all)
1/8 teaspoon sea salt
1-2 teaspoons Sriracha chili sauce (depends on your spice tolerance)
1 tablespoons water

For the Salad:
Cook noodles according to package directions (be sure to add salt to your boiling water, which should be included in package directions). 

While you are waiting for your noodles to cook, chop all of your veggies. 

When the noodles are done run cold water over them. When the noodles are cool, drain. Toss all of the salad ingredients together and serve with Thai Peanut Salad Dressing.

For the Dressing:
Put all of the ingredients in a blender and blend until smooth. 

If you want the dressing spicier add more Sriracha, if you aren’t into spice, start out with 1 teaspoon and add to taste from there.  The dressing makes approximately 3/4 cup (or 12 tablespoons).

Serves 4.

Nutritional Information (Per Serving = 1/4 the Salad Recipe – No Dressing)
Calories:  245.7
Protein:  23.5g
Carbs:  33.1g
Fat:  5.3g (0.5g = Sat.)
Fiber:  7.2g
Sugars:  4.2g

Nutritional Information – Dressing Only (Per Serving = 1 Tablespoon)
Calories:  47.7
Protein:  1.4g
Carbs:  3.4g
Fat:  3g (0.5g = Sat)
Fiber:  0.3g
Sugars:  2.4g

Nutritional Information (Per Serving = 1/4 the Salad Recipe plus 1 Tablespoon Dressing)
Calories:  293.4
Protein:  24.9g
Carbs:  36.5g
Fat:  8.3g (1g = Sat.)
Fiber:  7.6g
Sugars:  6.6g

Baked Southwestern Egg Rolls

Baked Southwestern Egg Rolls - Mimi's Fit Foods

What a fabulous idea, right?  I saw these on Annie’s website quite a while ago and have had them on my list to try.  I’m kind of mad I waited so long to make them because they are goooooood!  Oh, and super duper easy!

I love the nutritional benefit from these egg rolls.  They are packed with all sorts of nutrients and fiber (thank you spinach and black beans).  And, I must admit that I wondered if two egg rolls would be enough for my tummy and I found that two was just right.  They are filling.

You’ll notice that the recipe calls for pre-cooked chicken.  So, plan ahead for that.  (I usually just throw chicken in my slow cooker earlier in the day and then it’s ready to go at dinner time.  I also pop the cooked chicken into my food processor to shred it if I am short on time, pulsing until it’s just right.)

I’m telling you, these come together in a breeze, the spices offer just enough flavor, and the texture of the egg roll is perfect.  I’m pretty sure these are going to make a regular appearance in my home from now on!

Baked Southwestern Egg Rolls - Mimi's Fit Foods2

Baked Southwestern Egg Rolls
Adapted from Annie’s Eats

1 pound boneless, skinless chicken breast, cooked & shredded
1 (15-oz.) can black beans, rinsed and drained
1 (16-oz.) package frozen chopped spinach, thawed and squeezed dry
1 cup reduced fat shredded Mexican cheese blend
1 (4-oz.) can diced green chiles
4 green onions, chopped
1 teaspoon ground cumin
1/2 teaspoon chili powder
1 teaspoon salt
1/2 teaspoon pepper
1/4 teaspoon cayenne pepper
20 egg roll wrappers (1 package)

In a large bowl, combine everything but the egg roll wrappers.  Mix well to blend.  Lay an egg roll wrapper out on a work surface so that one of the corners is pointing toward you and place 1/3 cup of the filling in the center.  Fold the top closest to you up over the filling, roll a bit, then take the points pointing outward and fold them in toward the center.  Continue rolling into an egg roll shape until a small part of the remaining point is still free.  Dip a finger in water and lightly brush on the edges of the free corner.  Finish rolling and press to seal closed.  Repeat with the remaining wrappers and filling.

Preheat the oven to 425 degrees.  Lightly oil a baking sheet with cooking spray.  Place the sealed egg rolls on the baking sheet seam side down and spray the tops of the egg rolls with cooking spray.  Bake for about 15-20 minutes, or until lightly brown, turning the egg rolls over halfway through baking.  Serve warm with salsa.

Serves 10.

Nutritional Information (Per Serving = 2 Egg Rolls)
Calories:   230
Protein:  20.2g
Carbs:  32.8g
Fat:  3.4g (1.2g = Sat.)
Fiber:  3.7g
Sugars:  1g

Lighter Chicken Marsala

Lighter Chicken Marsala - Mimi's Fit Foods

First off . . . sorry for my absence over the last week-ish.  We’ve had a lot of changes going on around our household.  We actually moved!  We didn’t move far, just up the road, but moving is still a process none-the-less.  We’ve been swimming in a sea of boxes, had a delay in getting internet set up at the new house (so blogging wasn’t on the agenda), and in the meantime my little precious baby caught a cold.  So, we’ve just been trying to survive around here.  So, I hope you’ll forgive me for the delay in new recipes.  That all being said, I now have a functional kitchen and a little more energy so cooking new meals is back in the works.  Thank goodness!!

So, let’s start by talking about Chicken Marsala today, shall we?  Chicken Marsala is a restaurant favorite.  I mean, it’s delicious!!  It’s one of the top sellers at the Cheesecake Factory, but it comes in at a whopping 1,475 calories.  What in the world!?!?

So, let’s lighten this favorite dish up a little bit, like to around 189-ish calories.  That’s a little better, isn’t it?  I found a version to start from, made some tweaks, and my household was happy with the results.  It has great Italian flair and the sauce is very flavorful with that traditional sweet/acidic flavor that comes from the cooking wine.

The sauce adds some calories (but, how can you have Chicken Marsala without the sauce?!), so it’s not ideal to eat a full serving carbohydrate with your meal if you’re trying to lose weight.  But, if you’re maintaining your weight, then add a healthy portion of brown rice.  That’s what we did and we gobbled it right up!

I guess you can have a delicious and restaurant-worthy meal right in your own kitchen.

Note:  The chicken does need to be marinated, so prepare for that extra time.

Lighter Chicken Marsala
Adapted from Taste of Homes

6 (4-ounce) boneless skinless chicken breast halves
1 cup fat-free Italian salad dressing
1 teaspoon Italian seasoning
1/2 teaspoon garlic powder
1/4 teaspoon paprika
1/4 teaspoon pepper
1 1/2 tablespoons extra virgin olive oil, divided
1 tablespoon butter
1/2 cup reduced-sodium chicken broth
1/2 cup Marsala cooking wine
8 ounces sliced fresh mushrooms
1/2 cup minced fresh parsley

Flatten chicken to 1/2-inch thickness.  Place in a large resalable plastic bag; add salad dressing.  Seal bag and turn to coat; refrigerate for 8 hours or overnight.

Drain and discard marinate.  Combine the Italian seasoning, garlic powder, paprika and pepper; sprinkle over both sides of chicken.  In a large nonstick skillet coated with nonstick cooking spray, cook chicken in 1 tablespoon oil and butter for 2 minutes on each side or until browned.  Transfer to a 13”x9” baking dish coated with nonstick cooking spray.

Gradually add broth and cooking wine to skillet, stirring to loosen browned bits.  Bring to a boil; cook and stir for 2 minutes.  Strain sauce; set aside.  In the same skillet, cook mushrooms in remaining 1/2 tablespoon of olive oil for 2 minutes; drain.  Stir sauce into mushrooms; heat through.  Pour over chicken; sprinkle with parsley.  Bake, uncovered at 350 degrees for 25-30 minutes or until chicken juices run clear (or thermometer reaches 165 degrees).

Serves 6.

Nutritional Information (Per Serving = 1 breast and 1/6 of Sauce)
Calories:  189.8
Protein:  24.1g
Carbs:  4g
Fat:  6.8g (1.7g = Sat.)
Fiber:  1.1g
Sugars:  3.4g

Slow Cooker Lemon Chicken

Slow Cooker Lemon Chicken-Mimi's Fit Foods

Here’s a nice and fresh slow cooker recipe that I certainly appreciate.  While I love slow cooker dishes that resemble comfort, I also love this dish because it tastes light and fresh.  Of course, this is mostly because of the lemon flavor.  I mean, what is ever made with lemon that doesn’t taste fresh?

I first tried this dish on one of my slow cooker nights (I typically have one slow cooker night a week) and I knew I had to make some adjustments to ramp up the flavor.  So, I tried again and I am much happier with the results.  It seems that adding a little lemon zest and fresh parsley right before serving is definitely the trick!  This helped the lemon flavor to shine and took the freshness to an entirely new level.  I also added a little extra lemon juice mixed with cornstarch to thicken the sauce slightly so I could fully appreciate the sauce with every bite.

If you’re looking for something easy, delicious, and fresh . . . try this!

Slow Cooker Lemon Chicken
Adapted from SparkRecipes

1 teaspoon oregano
1/4 teaspoon lemon pepper
1 1/2 pounds boneless, skinless chicken breasts
1 tablespoon extra virgin olive oil
1/2 cup low-sodium chicken broth
3-4 tablespoons lemon juice (juice of 1 lemon)
1-2 teaspoons lemon zest (zest of 1 lemon)
3 cloves garlic, minced
1 teaspoon dried parsley

For Finishing:
1-2 teaspoons lemon zest (zest of  1 lemon)
2 tablespoons lemon juice
1 tablespoon cornstarch
1/4 cup fresh parsley, chopped

Mix oregano and lemon pepper and sprinkle evenly over chicken pieces.

In a large non-stick skillet, using medium heat, brown chicken evenly on both sides in olive oil.  Place chicken in slow cooker.

In a small bowl, mix remaining ingredients (except for the finishing ingredients) and pour over chicken.  Cover, and cook on low for 6 hours (or on high for 3 hours).

For Finishing:
Remove chicken from the slow cooker and pour juice/sauce into a medium microwave-safe bowl (I used a large liquid measuring cup).  In a separate bowl combine the lemon zest, lemon juice and cornstarch and whisk to combine.  Add to the slow cooker juice/sauce along with the chopped parsley.  Microwave on high for approximately 1 minute to allow sauce to thicken slightly.

Divide chicken amongst 6 plates and evenly distribute the sauce over each plate.  (I love to serve this over Baked Brown Rice.  It’s only 110 extra calories for 1/2 cup and it makes for a perfect, light meal.)

Serves 6.

Nutritional Information (Per Serving of Chicken & Sauce)
Calories:  132.7
Protein:  23.3g
Carbs:  3.1g
Fat:  3.4g (0.3g = Sat.)
Fiber:  0.3g
Sugars:  0.3g