Category: Chicken

Grilled Chicken Over Lemon & Garlic Pasta

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Grilled Chicken Over Lemon & Garlic Pasta-Mimi's Fit Foods

I bought a bag of lemons at Costco.  I’m not entirely sure what I was thinking when I bought them, but I certainly wasn’t using them fast enough!  So, I started searching for recipe ideas to use them up and this version of chicken and pasta jumped to the top of my list.  I love lemony and savory food.  It always tastes so fresh and clean to me.  This was also a DELIGHT to have right now because it reminded me of spring and while it certainly doesn’t feel like spring right now, it was fun to pretend.

This came together is a snap!  That pasta took all of 10 minutes and that was the perfect amount of time to throw some chicken on the indoor grill.  Both were practically ready at the same time.  A delicious dinner in 10-15ish minutes?  Oh, yeah!

Grilled Chicken Over Lemon & Garlic Pasta
Heavily Adapted From food.com

For the Pasta:
4 ounces whole wheat thin spaghetti
1/2 teaspoon dried parsley
freshly grated lemon zest from 1 lemon
3-4 garlic cloves, minced
2 tablespoons extra-virgin olive oil
juice of 1 lemon (about 2-3 tablespoons)
salt & pepper, to taste
1 cup sugar snap peas
1/4 cup grated parmesan cheese

For the Grilled Chicken:
4 (4-ounce) chicken breasts, fat removed
seasoning of choice (lemon pepper, Santa Maria seasoning, Johnny’s Garlic Spread, etc.)

Cook pasta according to package directions.  Drain.

While pasta is cooking, preheat grill (indoor or outdoor).  Wash chicken breasts and pat dry with a paper towel.  Season both sides of chicken breasts with your choice of seasoning (just about any herb goes well with lemon, so you’re pretty safe here).  Lightly oil the grill.  Grill chicken for approximately 6-8 minutes on each side, or until juices run clear (or until meat reached 165 degrees).  Remove from heat, cool slightly, and slice.

Meanwhile (while pasta and chicken are cooking), heat oil in a large skillet over medium heat.  Sauté parsley, lemon zest and garlic in oil until garlic is tender (be careful not to burn the garlic).

Add the drained pasta to the skillet.  Add the sugar snap peas and sprinkle with lemon juice and season with salt and pepper, to taste.

Divide pasta among four plates.  Top each plate with 1 tablespoon parmesan cheese and sliced chicken breast.

Serves 4.

Nutritional Information (Per Serving)
Calories:  224
Protein:  28.5g
Carbs:  24.1g
Fat:  2.9g
Fiber:  3.5g
Sugars:  1.6g

Slow Cooker Sesame Chicken

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Mimi's Fit Foods

I’m always on the hunt for good, flavorful and healthy slow cooker recipes.  I really kind of love my slow cooker.  Dinner time is sometimes hard to predict, especially after adding a little person to the household.  Perhaps there’s been a night (or SEVERAL) when I just couldn’t get around to dinner because of other demands.   Thus, the slow cooker saves us most of those nights (and some of those nights we get saved otherwise).    I’m SURE none of you have ever had this happen, but just in case you’re in my same boat and can relate, I will share my newest slow cooker find.

This is definitely a great addition to the slow cooker recipe family.  I love the rich, Chinese flavors.  I’m a huge fan of Asian cooking and flavors and this recipe didn’t let me down.  In fact, I’ve been enjoying it for a few days thanks to all the leftovers (which also saves us on some of those chaotic nights).

Slow Cooker Sesame Chicken
Adapted from Greatest.com and Emily Loves Food

24 oz. skinless, boneless chicken breasts (about 4 large)
1/2 an onion, finely chopped
2 cloves garlic, minced
1/2 cup honey
1/2 cup low-sodium soy sauce
1/4 cup tomato paste
2 teaspoons sesame oil
1 tablespoon cornstarch
1/4 cup water

To serve (Optional):
2 cups broccoli florets, chopped into bite sized pieces and briefly steamed
brown rice  (My favorite method to prepare is to bake it!)
toasted sesame seeds

Place the chicken breasts in the bowl of a slow cooker.

Combine the onion, garlic, honey, soy sauce, tomato paste and oil in a bowl, and pour over the chicken. Cook on low for at least four hours, preferably six.

20 minutes before you want to serve remove the chicken from the slow cooker. (If using, You’ll want to make sure your rice is nearly done at this point and broccoli is ready to be steamed.)

Combine the cornstartch and water in a cup or small bowl to create a slurry, and add it to the remaining sauce in the slow cooker, turning the temperature up to high to allow the sauce to thicken. While it thickens up, shred the chicken with a fork.

Add the shredded chicken back to the thickening sauce, turning the mixture occasionally.

When ready to serve, lay the broccoli over the rice, and top with 3 ounces of the chicken/sauce mixture, then sprinkle with sesame seeds. Couldn’t be easier.

Serves 8.

Nutritional Information (Per Serving = 3 ounces of Sesame Chicken)
Calories:  170
Protein:  18.7g
Carbs:  20.9g
Fat:  1.9g (0.2g = Sat.)
Fiber:  0.4g
Sugars:  18.4g

Nutritional Information
(Per Serving = 3 ounces of Sesame Chicken + 1/2 cup brown rice)
Calories:  278
Protein:  20.9g
Carbs:  43.4g
Fat:  2.9g (0.4g = Sat.)
Fiber:  2.2g
Sugars:  18.4g

Mexican Chicken Quinoa

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Mexican Chicken Quinoa-Mimi's Fit Foods

I’ve been on a bit of a quinoa kick lately. . . thus, two quinoa posts in the same week.  I love the stuff, especially when I know how to make it taste yummy instead of bland.  I knew that having “Mexican” in the title meant that this quinoa would be FAR from bland.  And, that was indeed the case.  It had just the right amount of flavor to add a Mexican flair to the quinoa without over-powering the quinoa itself.  I mean, how can you not fall in love with a dish that has black beans, corn, tomatoes, cilantro, and lime in it!?

This made for a quick and delicious weeknight meal.

Mexican Chicken Quinoa
Adapted from Annie’s Eats

1 teaspoons extra virgin olive oil
2 cloves garlic, minced
3-4 jalapenos, seeded and finely chopped
1 cup uncooked quinoa, rinsed well and drained
1 ¼ cups low sodium vegetable broth
1 can (1 ½ cups) black beans, drained and rinsed
1 (14.5 oz.) can diced tomatoes, with juices
1 cup frozen corn
1/2 teaspoon kosher salt
1 lb. cooked and shredded chicken
1/3 cup shopped fresh cilantro
1 quarter of a lime, juiced

Optional toppings:
reduced fat shredded cheese, light sour cream, salsa, and/or avocado

Heat olive oil in a medium saucepan over medium-high heat.  Add garlic and jalapenos to the pan and sauté until fragrant, about 1 minute.  Stir in the quinoa, veggie broth, beans, diced tomatoes, corn, salt, and chicken to the pan.  Bring to a boil.  Reduce the heat to medium0low and cover.  Simmer for about 25 minutes, or until the liquid is fully absorbed.  Remove from the heat.  Stir in the cilantro and lime juice.  Serve as desired with cheese, salsa, avocado, and/or sour cream.

Serves 6.

Nutritional Information (Per Serving = 1/6 the Recipe or about 1 full cup.)
Calories:  306
Protein:  25.1g
Carbs:  43.7g
Fat:  5.3g (1.1g = Sat.)
Fiber:  6.7g
Sugars:  5.7g

Note:  If you cut the black beans and the corn in half, it drops the overall calorie count to 266 (and carbohydrates change to 34g). 

Vegetarian Option:  Omit chicken.  This drops the overall calorie count to 226 (and protein changes to 9.1g). 

Stuffed Mexican Sweet Potato Skins

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Sweet Potato, Corn, Black Beans, Chipotle

Here’s a creative and delicious recipe for you!  I had a good friend who turned me on to these and I had a blast making them over to suit a better macronutrient/nutritional balance.    The result was absolutely delicious.  The filling has just enough spice, just enough smokiness, and it tastes creamy and sweet too.  The recipe calls for both corn and black beans, but you can totally use all corn or all black beans if that’s what you have on hand or if that’s what you prefer.  I think next time (there is TOTALLY going to be a next time!) I’ll just use all black beans because I love black beans . . . especially when paired with sweet potatoes.

These delicious sweet potatoes are packed with nutrition and the filling is, well . . . filling!  The serving size is just one of these babies, and it was enough for me.  We ate these with a nice little side salad and it was a fabulous meal.  If you like sweet potatoes and you like Mexican food, then you’re going to LOVE these!

P.S.  These call for chipotle peppers in adobo sauce. You can find these on the Mexican isle in your grocery store.  If you want other recipes to help use them up, you might want to try this, this, and this.

Stuffed Mexican Sweet Potato Skins
Adapted by Pinch of Yum   

 2 medium sweet potatoes
1/3 cup frozen corn, thawed and patted dry
1/3 cup black beans, rinsed and drained
1/2 teaspoon extra virgin olive oil
1/2 yellow onion, chopped
1 canned chipotle pepper in adobo sauce, minced or pureed
1/4 cup low fat cottage cheese (I used 2%)
1/4 cup nonfat Greek yogurt, plain
1/2 teaspoon salt (+ more to taste)
1 teaspoon taco seasoning
1/4  cup cilantro, roughly chopped
10 ounces cooked & shredded chicken breast
4 tablespoons reduced fat shredded cheese (I used part skim Mozzarella)

Preheat oven to 350 degrees. Bake the sweet potatoes for 45-60 minutes.

While sweet potatoes are baking, place corn in a heavy cast-iron skillet over medium-high heat with no butter or oil. Do not stir! Let corn roast for several minutes before stirring. Let it roast for a few more minutes before stirring again. Continue this for about 10 minutes, until corn is browned and roasted on the outside. Set aside in a small bowl with the black beans.

Sauté the onion in the olive oil over medium heat until soft and translucent. Set aside.

Remove sweet potatoes from the oven when fork-tender. Let cool for 5-10 minutes. Cut the sweet potatoes in half. Scrape the flesh out of three of the halves of sweet potatoes, leaving the skins intact. Scrape the flesh out of the remaining sweet potato half, but reserve for another use (you won’t be using it here, so save it for your lunch tomorrow).  Sometimes leaving a thin layer of potato inside of the skins helps them hold together better.

Place the flesh of the three halves of sweet potatoes with the cottage cheese, Greek yogurt, chipotle peppers, taco seasoning and salt in a food processor (or blender).  Process until well-mixed and fairly smooth/creamy and then gently stir in the black beans, roasted corn, sautéed onions, chicken, and cilantro.

Scoop the filling into the skins and top each with 1 tablespoon shredded cheese. Broil for about 5 minutes or until cheese is melted.  (If your filling has cooled a bit, you may want to put the potatoes back in the oven for about 5 minutes at 350 degrees, then top with cheese and broil.)

Serves 4.

Nutritional Information (Per Serving = 1 Filled Potato Skin)
Calories:  251.7
Protein:  24.8g
Carbs:  31.6g
Fat:  3.8g (2g = Sat.)
Fiber:  5.1g
Sugars:  10.1g

Fit & Easy Chicken Pot Pie

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Chicken Pot Pie with a Crumble Biscuit Topping

I kind of can’t believe that I haven’t shared this recipe yet.  It’s one of our family favorites.  I love making this for company too because everyone seems to love it, it goes a long way, and it’s healthy (without being completely obvious to guests).  I mean, who doesn’t love a classic chicken pot pie?!

This healthier chicken pot pie is so fantastic because we are able to cut calories by cutting out the traditional crust.  And, to be completely honest, I totally prefer this crumble biscuit topping anyway!  I had you at “crumble,” didn’t I?  It is everything that a crumble topping should be.  It requires one extra step, but it’s WAY worth it (and you can skip it if you really don’t care).  You partially bake the crumble separately from the filling, then scatter it over the top and slide it back in the oven to finish baking.  This increases the crunch factor (no soggy topping).

Now, this is an easy version of pot pie.  It goes in the slow cooker for starters.  I used frozen veggies (instead of freshly chopped), condensed soup (instead of making my own roux. . . which for the record, it’s always healthier to make your own roux), and there are no fresh herbs.  That being said, it’s still a winner in my book because the flavor is superb . . . especially when you consider the ease it takes to throw together.  It tastes very traditional and classic.  And, since I have a baby on my hip these days, my time doesn’t always allow for gourmet.  (I’ll share my gourmet version one of these days . . . which isn’t much different other than the fact that I use fresh veggies, make my own roux, and add fresh herbs.  So, you can pretty much do that on your own if you’re handy and have the time.)

This can be stretched to 6 servings if desired (making each serving 264 calories).  It can easily be doubled to go in a 9×13 pan as well.  I do this quite often when I have people over or when I am taking a meal into somebody.

It’s pretty awesome, tasty, and comforting.  Enjoy!

P.S.  This is a great use for leftover turkey.  Since the holidays are coming and you just might be left with some leftover turkey meat, you may want to consider using it in this recipe.


Fit & Easy Chicken Pot Pie
Mimi’s Original

Filling:
2 small red potatoes, cubed
2 cups frozen mixed veggies (my favorite mix is peas & carrots)
1 cup chopped onions (1 medium onion)
1/2 teaspoon chicken seasoning
(such as McCormick’s Grill Mates, Johnny’s Garlic, or Santa Maria)
1/4 teaspoon cracked black pepper
12 ounces cooked, cubed chicken breast (about 2 large breasts)
1 (10-oz) can Cream of Chicken Soup (98% fat free)

Crumble Biscuit Topping:
1 tablespoon sugar
1/8 teaspoon salt
1 1/4 teaspoon baking powder
2/3 cup whole wheat flour
1/4 cup milk (I use 1%)
2 1/2 tablespoons canola oil

In a large bowl, thoroughly combine all ingredients for filling.  Transfer filling mixture to slow cooker (before filling slow cooker, I usually spray it with cooking spray to make cleanup a little easier).  Cook on low for 6 hours or on high for 3 hours.

Towards the end of cooking time, preheat oven to 450 degrees and make biscuit topping.   Combine sugar, salt, baking powder, and wheat flour in a small mixing bowl.  Stir with a fork to combine.  Add milk and oil and gently stir with a fork until combined.  Drop pieces of dough (crumble the dough into irregularly shaped pieces that are roughly the same size) on a greased or parchment-lined rimmed baking sheet (I line a jelly roll pan with a silicone baking mat).  Bake for 6 minutes (crumbles will barely be getting brown).  Remove from oven.

While crumble topping starts baking, gently stir filling mixture to evenly distribute heat.  Transfer mixture to an 8×8 baking dish (this can easily be doubled to fit a 9×13 baking dish).  Once crumble topping is removed from oven scatter it evenly over top of filling.  Place in a 450-degree oven and bake an additional 6 minutes or until crumble topping is golden brown.

Serves 5.

Nutritional Information (Per Serving = 1/5 the Recipe)
Calories:  316.8
Protein:  21.2g
Carbs:  38.9g
Fat:  10.2g (2g = Sat.)
Fiber:  5.8g
Sugars:  5.6g

Green Enchilada Soup

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Slow Cooker Enchilada Soup - Salsa Verde

Well, surprise!  Another soup option.  Yep, we still love soup in our house and this is one of my go-to favorites.  It’s full of flavor, fast, and easy!  What else can we really ask for, right?  I got a version of this soup from a friend and have adapted it a bit to make my happy in the nutritional information area.  Plus, I think it tastes pretty darn awesome.  I actually whipped this up for lunch (that’s saying something because I don’t really like to cook for lunch) and enjoyed EVERY bite!

Green Enchilada Soup

1 lb. chicken breasts, cooked and shredded
3 cups chicken broth (99% fat free)
1 1/2 cups green salsa (such as La Victoria Salsa Verde)
1 cup frozen corn
1 cup black beans (drained and rinsed)
1/2 teaspoon cumin
toppings, optional

Heat on high in slow cooker for 2 hours or until heated through or heat in pot on the stove.  If desired (and if you can afford the calories) serve with toppings such as multi-grain tortilla chips, reduced fat grated cheese, light sour cream, chopped tomatoes, chopped green onions, avocado, and/or olives.

Serves 5.

Nutritional Information – (Per Serving/No Toppings = Approx. 1 Cup)
Calories:  198
Protein:  24.6g
Carbs:  22.1g
Fat:  2.3g (1.2g = Sat)
Fiber:  4.5g
Sugars:  4g

Tuscan Tomato & Chicken Soup

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Tuscan Chicken Soup from D’Amico & Sons

This soup is g-double oh-d!  GOOD!  I love me some good soup whenever there is a chill in the air, and this soup just jumped into my favorites category.  I love tomato based soups, and this one is awesome.  I created this recipe from a version I found on another food blog and I figured it had to be tasty because it was a remake of a favorite soup from their favorite Italian restaurant (D’Amico & Sons).  It took me all of two seconds to plan to make it with my own healthy twist.  I’m so glad I did because Beau and I looooooved to eat this and we loved the leftovers even more (the pasta soaked up more flavor as well as some of the broth, so we just added more broth to take it back to a soup-like consistency)!

I’m already planning when to make it next.  All I know is it’s gonna be soon!

Tuscan Tomato & Chicken Soup
Adapted from Peanut Blossom

12 ounces shredded chicken breast
1 medium yellow onion (medium dice)
2 carrots (peeled, washed, and medium dice)
2 stalks celery (washed and medium diced)
2 zucchini (washed and medium diced)
3 cloves fresh garlic (chopped finely)
1 teaspoon dried oregano
1 teaspoon dried basil
1 tablespoon extra virgin olive oil
1 (28-0z) can crushed tomatoes
3 cups chicken broth (99% fat free)
kosher salt-to taste
fresh ground black pepper -to taste
1/2 cup (2 ounces) Acini de pepe pasta (dry)

In a large pot add olive oil and saute onions, celery, and carrots over medium high heat for 8-10 minutes.  Add zucchini and garlic.  Saute until tender about 4-6 minutes.

Add chicken stock, tomatoes, basil, oregano, chicken. Simmer soup for 20 minutes, vegetables should be tender. Add the pasta and cook right in the soup for another 10 minutes. Season with salt and pepper.

Serves 6.

Nutritional Information (Per Serving = Approx. 1 1/2 Cups)
Calories:  213
Protein:  17.5g
Carbs:  29.6g
Fat: 4.1g (1.1g = Sat.)
Fiber:  5.2g
Sugars:  3.7g

Slow Cooker Chile Verde

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Tomatillo Chile Verde

I’ve already confessed my love for tomatillos.  We grow them in our garden because we love them so!  Here’s another FABULOUS use for them.  Of course, if you don’t grow your own, you can easily find them in your grocery store (which is what I do during the winter months).

I love chile verde!  I always want to order it when I eat out at Mexican restaurants, but I hesitate to do so because I’m always worried about how they actually prepare it.  Here is a great way to enjoy it at home without any of the worry.  This is SUPER tasty and I’m so glad that my sister Becca shared the recipe with me.  Becca is a wonderful cook and when she gave me this recipe I had no doubt the I would love it.  It’s just what chile verde should taste like.  The tomatillos combined with onion, garlic, green chiles, and cumin is unbeatable.  The white beans add a nice dimension of flavor and texture as well.  (You’ll just want to note that the beans count toward your carb count so don’t overdo it on your rice/tortilla portion.)  Oh!  It’ll make your house smell sooooo good too!

Here’s to a home-cooked chile verde that is as good (or better, I dare say) than what you would find at a restaurant!

Slow Cooker Chile Verde
Recipe Source:  My Sister, Becca

1 lb. chicken (or turkey or pork)
4-6 cloves garlic
1 lb. tomatilloes, peeled and diced
14 oz. chicken broth, low sodium & 99% fat free (Swanson’s)
4 oz. green chiles
1 teaspoon cumin
1 large onion, diced
1 can great northern beans, drained & rinsed
cilantro, chopped (optional)

Mix all ingredients together and cook in slow cooker for 4 hours on high or 6 hours on low.  15-20 minutes before serving, shred meat and add ½ cup fresh cilantro, if desired.  Serve in tortillas or over rice.

Serves 6.

Nutritional Information (Per Serving)
Calories:  149.7
Protein:  20.2
Carbs:  14.9
Fat:  1.6g (0.2g = Sat.)
Fiber:  4.6g
Sugars:  3.1g

Curried Chicken Pita With Cranberries & Pear

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Curried Chicken Pita with Cranberries & Pear

This was such a delicious addition to my lunch rotation!  I loved having something different and something new.  The chicken salad came together in a jiffy and I love how the curry goes so well with the sweetness of the cranberries and pear.  This lunch got me a little excited for fall to make an appearance (although I am still not ready to let summer go) thanks to those delicious cranberries and pear! To assist in making this EVEN EASIER to make than it already is, I used the packaged grilled chicken that already comes cooked.  I diced it up and had this yummy pita to eat in less than 5 minutes.

If you’re looking for a new lunch idea, throw this one in the mix.  It’s pretty darn tasty!

Curried Chicken Pita with Cranberries & Pear
Adapted from Greatist.Com

2 whole-wheat pitas
4 oz. cooked chicken breast, diced
1/2 cup non-fat Greek yogurt
1/4 cup dried cranberries
1 medium pear, diced
2 teaspoons honey mustard
1 teaspoon curry powder
1 squeeze lemon juice

Combine all ingredients, except the pita, in a small bowl.  Gently stir to combine.  Put half of the mixture in one pita and put the remaining mixture in the other pita.

Serves 2.

Nutritional Information (Per Serving = 1 Filled Pita)
Calories:  320.5
Protein:  25.8g
Carbs: 41.2g
Fat:  2.5g (0g = Sat.)
Fiber:  7g
Sugars:  19.9g

Balsamic Chicken Noodles

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Soba Noodles with Balsamic Dressing and Chicken

This dish is oh, so easy and oh, so delicious!  Well, I guess I think it’s tasty because I am a sucker for just about anything with balsamic vinegar and basil and cheese.  Oh, and I suppose I love pasta too.  The dressing/sauce that goes over your pasta and chicken is punched with flavor thanks to the balsamic vinegar, garlic, and basil.  YUM!  And really, does it hurt to have two different kinds of cheeses sprinkled on top?  Well, maybe it does increase the calories a little, but if you can afford theses calories . . . they are SO worth it.  If you can’t, eliminate the cheeses (which still yields a delicious final dish) and you’ll save yourself 50 calories per serving.

I used soba noodles here.  They are made with buckwheat (which makes them healthy, adds protein, and they are also gluten free).  They are usually found on the Asian isle of your grocery store and are almost always sold in all health food stores (like Good Earth or Sunflower Market).  If you haven’t cooked or eaten soba noodles, don’t let that deter you from this recipe.  They are worth a try.  They taste WAY better than they look and they cook up WAY faster than other pastas.

I hope you love this as much as I did.  If you make it, will you call me over?

Balsamic Chicken Noodles
Adapted from Mel’s Kitchen Cafe

INGREDIENTS:
9 ounces soba noodles (dry)
1 red pepper, cut into thin strips
3 tablespoons balsamic vinegar
5 garlic cloves, finely minced
1/2 teaspoons salt
1/4 teaspoons ground black pepper
5 tablespoons extra virgin olive oil
1 1/2 tablespoons dried basil (can substitute 1 cup fresh basil)
2 cups cooked, shredded chicken
1/2 cups shredded mozzarella cheese (part-skim)
1/2 cup reduced fat feta cheese

DIRECTIONS:
Heat a large pot of water to a boil. Add the soba noodles and and cook until just tender according to package directions. Drain.

In a small bowl, whisk together vinegar, garlic, basil, salt and pepper. When combined, slowly whisk in the olive oil until the dressing is completely combined.

While the pasta is boiling, heat 1 teaspoon olive oil in a 12-inch non-stick skillet over medium heat and add the bell pepper. Cook briefly until crisp-tender. Add the cooked chicken and cook for 1-2 more minutes, until the chicken is heated through.

When the noodles have been drained, add the hot noodles to the skillet with the red pepper and chicken and toss. Add the shredded or cubed mozzarella and toss quickly to combine before the cheese melts. Pour the dressing over the top and toss with tongs to coat all the ingredients with the dressing. Serve warm or at room temperature.

Serves 6.

Nutritional Information (Per Serving = 1/6 of Recipe)
Calories:  372
Protein:  26.1g
Carbs:  35.6g
Fat:  15.6g (3.7g = Sat.)
Fiber:  0.6g
Sugars:  1g