Category: Chicken

Mushroom, Garlic & White Wine Chicken

2 Comments

Doesn’t this sound like such a fancy dish?  I can attest that it tastes kind of fancy, but it’s not all that fancy to prepare.  The mushrooms, garlic and white wine do WONDERS when it comes to flavoring this chicken.  It is tasty!

Not only that, this dish comes together in a flash!  It’s great for any day of the week.  You can definitely use regular chicken breasts and just cut them into strips if you do not have chicken tenderloins on hand.  You’ll notice that I used white cooking wine in this recipe (usually found on the vinegar isle of your grocery store).  You can certainly use regular white wine if you have it.  Or, you can simply substitute chicken broth if you don’t have either.

This is SUPER tasty served over baked brown rice.  Give it a try because I am pretty confident that you’re going to love it.

Mushroom, Garlic & White Wine Chicken
Adapted from skinnytaste.com

16 oz of chicken tenderloins (about 8 tenderloins)
2 tsp light butter (such as Land O Lakes)
2 tsp extra virgin olive oil
1 tablespoon all purpose flour* (use rice flour if gluten free)
3-4 cloves garlic, minced
12 oz sliced mushrooms
1/4 cup white cooking wine
1/3 cup fat free chicken broth
salt and fresh pepper to taste
1/4 cup chopped fresh parsley

Preheat oven to 200°. Season chicken with salt and pepper. Lightly dredge in flour. (I usually pour about 1/4 cup of flour in a bowl so that it’s easier to lightly coat the chicken.  However, only about 1 tablespoon actually gets used.)

Heat a large skillet on medium heat; when hot add 1 tsp butter and 1 tsp olive oil. Add chicken to the skillet and cook on medium heat for about 5 minutes on each side, or until chicken is no longer pink. Set aside in a warm oven.

Add additional oil and butter to the skillet, then garlic and cook a few seconds; add mushrooms, salt and pepper stirring occasionally until golden, about 5 minutes.

Add cooking wine, chicken broth, parsley; stir the pan with a wooden spoon breaking up any brown bits from the bottom of the pan. Cook a few more minutes or until the liquid reduces by half. Top the chicken with the mushroom sauce and serve.

Serves 4.

Nutritional Information (Per Serving = 1/4 of the Recipe)
Calories:  165.6
Protein:  26.2g
Carbs:  6.8g
Fat:  4.5g (0.7g = Sat.)
Fiber:  1.1g
Sugars:  1.4g

Slow Cooker Mexican Chicken & Tomatillo Stew

Leave a comment

What’s not to love about this Mexican stew?  It’s made in the slow cooker so you really don’t have to do much, it has a smokey cumin flavor, it has sweet potatoes, and it has tomatillos!  I absolutely loved the sweet potatoes in this and couldn’t believe I hadn’t thought of using them before in similar recipes.  They were perfect when paired with the other ingredients.

You’ll see that there are optional toppings for this delicious stew.  As you can see in my picture above, I didn’t use any of them simply for the sake of counting calories.  So, depending on where you’re at . . . you can decide if you need any extra toppings.

This was hearty and delicious.  When I made it we didn’t eat it with anything else and we were very satisfied. When you get a chance, you should throw this in the slow cooker and enjoy it as much as I did.

Slow Cooker Mexican Chicken & Tomatillo Stew
Adapted from allrecipes.com

1 1/2 cups peeled and diced sweet potatoes
1 cup chopped celery
3/4 cup chopped onion
3 cloves finely minced garlic
1 tablespoon cumin
5 cups lower sodium chicken broth
16 oz. shredded or chopped cooked chicken
2 cups diced tomatillos
1/2 cup chopped cilantro, optional

Put all ingredients in a slow cooker, except for the cilantro.  Cook on low for 6 to 8 hours, or on high for 3 to 4 hours.

Serve in individual bowls and, if desired, sprinkle with chopped cilantro.  (Other optional toppings might include diced avocado, cheese, and crispy tortilla strips.  I left them out for calorie-counting purposes.)

Serves 4 very hearty portions.
(It can really stretch to serve 8, so if you have small people (kids) to feed who don’t need large portions, add a little extra chicken to your portion to ensure you get enough protein.)

Nutritional Information (Per Serving = Approx. 2 Cups)
Calories:  211
Protein:  22.3g
Carbs:  26.5g
Fat:  2g (1.1g = Sat.)
Fiber:  2.7g
Sugars:  4.9g

Mexican Pita Pizza

Leave a comment

Who says we can’t eat pizza for dinner?  I love making pizza on whole wheat pita rounds because it saves on calories, fats, and lots of other stuff you probably don’t want me to ramble on about right now.  I created this Mexican version and Beau & I love it!  You know what is super cool about these pizzas?  They have a black bean paste on them.  I really love black beans, so making a paste (to use instead of pizza sauce) seemed like such an amazing idea!  It’s tasty . . . especially in this Mexican version of pizza!  You can pretty much top it with whatever veggies you see fit, but I went ahead and gave you the ones that I used.  This version is with lean ground beef, but you can make these pizzas with ground turkey or chicken.  I’ve used each of these meats and they all work fantastically!

I hope you enjoy this healthy pizza twist for dinner some time soon.  I’m kind of wishing I could eat them for dinner tonight! (By the way . . . if you haven’t ever purchased Ro-Tel tomatoes, they are found in the Mexican isle at the grocery store.)

Mexican Pita Pizzas
Mimi Original

1 can (15-ounce) black beans, drained & rinsed
1 can Ro-Tel diced tomatoes with lime juice & clinatro
12 ounces lean ground beef (or ground turkey or shredded chicken)
1 1/2 tablespoons taco seasoning
4 whole wheat pita rounds (120 calories each)
1/4 cup reduced fat (low-moisture skim) mozzarella cheese
1/4 cup reduced fat cheddar cheese
1 bell pepper, diced (any color)
red onion, diced – to taste
chopped cilantro, optional

Preheat oven to 425 degrees.

Heat a medium skillet over medium heat.  Put black beans in skillet to warm.  Meanwhile, drain tomatoes but reserve all liquid.  Pour 1/2 cup of reserved liquid into skillet with black beans.  Once black beans and tomato liquid are warm, mash with a potato masher until a paste is formed.  Remove from skillet and set aside.

Add ground beef (or other meat of choice) and taco seasoning to the skillet.  Break meat apart while cooking and cook until done or until it is no longer pink throughout.  Add remaining tomato liquid to the skillet and let simmer until slightly thickened (this does not take long).  Remove from heat.

Assemble each pita pizza as follows:
Take 1/4 of the black bean paste and spread it evenly over the pita (this acts kind of like pizza sauce).
Top with 1/4 of the cooked ground beef, 1 tablespoon mozzarella cheese, 1 tablespoon reduced fat cheddar cheese, bell pepper, red onion, 1/4 of tomatoes, and cilantro.

Once all pita pizzas are assembled, place in oven and cook for about 10-14 minutes or until cheese is melted.

Serves 4.

Nutritional Information (Per Serving = 1 Pita Pizza)
Calories:  407
Protein:  29.5g
Carbs:  39.4g
Fat:  12.4g (4.8g = Sat.)
Fiber:  10g
Sugars: 4g

Sun-Dried Tomato & Balsamic Chicken Wraps

1 Comment

I do love sun-dried tomatoes.  So, I bought a big jar (at Costco) and now I’ve been trying to get creative on how to use them up.  I’ve LOVED everything I’ve made with them thus far and so I’m sharing with you.

This is a very tasty wrap!  It comes together in a cinch (so long as you’ve already cooked your chicken) and the zing of flavor that comes from the combination of sun-dried tomatoes, balsamic vinegar, and basil will amaze you!

I used Flatout’s Sundried Tomato Wrap here, but you can easily put this filling into another type of wrap, a pita, or even between bread.  I’ve tried them in all of these ways and each was delicious!  If you’re looking for a non-boring sandwich option for lunch, look no further and try this!

Sun-Dried Tomato and Balsamic Chicken Wraps
Adapted slightly from Mel’s Kitchen Cafe

2 tablespoons balsamic vinegar
1 1/2 tablespoons sun-dried tomato oil
2 tablespoons chopped & drained oil-packed sun-dried tomatoes
1/4 teaspoon freshly ground black pepper
1 garlic clove, minced
12 ounces shredded cooked chicken breast (2-3 chicken breasts)
1 cup chopped tomato (about 1 medium)
1/2 cup (2 ounces) grated Parmesan cheese
1/4 cup thinly sliced fresh basil
6 Light Flat-Out, Sundried Tomato Wraps (90 calories each)
2 cups mixed baby greens

Combine first 5 ingredients in a medium bowl.  (If wondering, you’ll just take the sun-dried tomato oil right from the bottle that the sun-dried tomatoes come in.)  Stir in chicken, tomato, cheese, and basil.

Line each wrap with 1/4 cup greens. Divide chicken mixture evenly among wraps.

Serves 6.

Nutritional Information (Per Wrap)
Calories:  229.6
Protein:  25g
Carbs:  21.2g
Fat:  9.6g (2.8g = Sat.)
Fiber:  9.6g
Sugars:  1.9g

*Don’t forget that if you don’t have the wraps you can always turn these into pitas or sandwiches.  Yum!

Sun-Dried Tomato Topped Chicken

1 Comment

I’m always looking for new ways to make my chicken tasty, and this one is a total keeper!  I love sun-dried tomatoes and they are super delicious when paired with herbs and balsamic vinegar.  This recipe is perfect for weeknight dinners, but I would totally serve this to company too.  It looks stunning and tastes better than it looks!  Besides – it’s easy to prepare too.  I’m really wishing I had some leftovers right about NOW!

Sun-Dried Tomato Topped Chicken
Adapted slightly from Cooking Light

1 (8-ounce) jar oil-packed sun-dried tomato halves
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
1 cup fat-free, less-sodium chicken broth
1 teaspoon dried oregano
1/2 teaspoon balsamic vinegar

Drain sun-dried tomatoes in a sieve over a bowl, reserving oil. Set aside 1 1/2 tablespoons reserved oil to cook chicken. Finely chop 1/4 cup tomatoes; set aside for sauce. Place remaining oil and tomatoes in sun-dried tomato jar; reserve for another use.

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with 1/8 teaspoon salt and pepper.

Heat 1 1/2 tablespoons reserved oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done (if using a thermometer, cook until it reaches 165 degrees). Remove chicken from pan; keep warm.

Add chopped sun-dried tomatoes, 1/8 teaspoon salt, broth, oregano, and vinegar; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 cup (about 3 minutes). Top each chicken breast with approximately 2 tablespoons of sauce.

Serves 4.

Nutritional Information (Per Serving = 1 Topped Chicken Breast)
Calories:  254
Protein:  40.4g
Carbs:  2.3g
Fat:  8.2g
Fiber:  0.6g

Chicken Stock From Scratch

2 Comments

This is not a “glamorous” post, by any means!  But, it’s a post that I hope you find to be useful.

Making your own chicken stock from scratch is super easy and super inexpensive!  Homemade chicken stock will always taste WAY better than what you buy in the store.  And, as always when making homemade versions, you get to control the flavor and seasonings.

The basic method behind making your own chicken stock is to take the bones, skin, and juices from a cooked chicken and boil it in water for hours.  You can make your stock much more flavorful by adding veggies and seasoning to the pot.  My favorite combination of stock ingredients is listed below.  However, I probably only do that half the time because I am too busy (or lazy) to pull it all together . . . thus, the other half of the time I just boil the chicken stuff in water.

Every once in a a while when I am strapped for time I grab a rotisserie chicken from Costco.  I take all the meat off of it and use it as I wish (we either eat it plain off the bones or I shred it and use it in recipes).  Once that’s done I’m left with all the bones, skin, and juices.  I almost always make stock from all those leftover remnants because it takes little-to-no effort and costs nothing!

My favorite way to use homemade chicken stock is in soups, especially chicken noodle soup.  However, you can use it in any recipe in which it is called for.  I often freeze the stock so I can pull it out as needed.

Now, make this.  You’ll not only taste the improved difference in your recipes, but you’ll feel super industrious for doing so!

Homemade Chicken Stock

5-6 quarts water
1 cooked chicken with meat removed
3 carrots (or 2 handfuls of baby carrots)
3 celery stalks, leaves included
1 large onion, quartered
1/2 – 1 tablespoon salt
1 1/2 teaspoons pepper
garlic or garlic powder, optional
celery salt, optional
bay leaves, optional
lemon pepper, optional
Italian seasoning, optional

Place chicken in large stock pot.  Make sure you include everything. . . bones, skin, juices from container/roasting pan, etc.  Add carrots, celery, and onion.  Fill stock pot with water about 3/4 full (usually about 5-6 quarts).  Add salt, pepper, and other seasonings if you desire.  (If you’re short on veggies, definitely add the extra seasonings.)  Bring to a boil.  Cover and simmer for 3-4 hours.  Strain broth through a colander and discard veggies and bones, etc.  Allow broth to cool and refrigerate or freeze for future use.  (If there is a significant amount of fat on the top of your broth, go ahead and skim it off once broth has cooled.)

The Fit Lady’s Chicken Noodle Soup

Leave a comment

I love chicken noodle soup in the winter!  There’s something about it that is so comforting.  Some time ago I stumbled across this recipe created by Paula Deen, realized it had 5 stars and I couldn’t resist making it.  Quite honestly, if any of you know Paula Deen then you are probably wondering how in the world this recipe can even be counted as healthy!  She’s the butter and cream queen.  However, I made a few modifications to the recipe and it balances out perfectly.

This is a chicken noodle soup on flavor steroids!  The seasonings in it are fantastic.  Plus you get to add in some Parmesan cheese that basically melts and sticks to the chicken and noodles while in the pot.  Oh, it is sooooooo good!  The Parmesan cheese is optional and if you’re looking to cut more calories, then cutting out the cheese is the place to start.  But, if you can afford a smidge extra calories, it is SO worth it.

This recipe makes a lot!  I love to make it and then share it with others.  If there aren’t others to share it with, then I cut the recipe in half and Beau and I still have leftovers for a few days (which makes me SUPER happy).  So, adjust it as you need/want to and then just sit in amazement at how delicious it is.  I do that every time I eat it.  Oh, and as a bonus, I actually tallied up the cost for this recipe (because of a class I was teaching) and found that I could make the entire recipe for only $6.59.  That’s only 44 cents per serving.  Just picture me sitting there eating my soup with a big smile because it tastes SO yummy and it cost less than half a buck.  Now that’s satisfaction!

The Fit Lady’s Chicken Noodle Soup
Adapted from Paula Deen

3 quarts chicken stock
1-2 teaspoons Italian seasoning
1 teaspoon lemon pepper seasoning
2 bay leaves
2 cups sliced carrots
2 cups sliced celery, with leafy green tops
2 1/2 cups uncooked whole wheat wide noodles
2 cups chicken, cooked and shredded
1 cup sliced mushrooms
3 tablespoons chopped fresh parsley (or 1 T. dried)
1/3 cup cooking sherry
1 teaspoon dried rosemary (or 2 tsp. fresh)
1 cup grated Parmesan, optional
salt & pepper to taste

Place stock, Italian seasoning, lemon pepper seasoning, and bay leaves in a large soup pot; bring to a boil.  Add carrots and cook for approximately 3 minutes.  Add celery and continue to cook for 5 to 10 minutes.  Add egg noodles and cook according to directions on package.  When noodles are done, add chicken, mushrooms, parsley, sherry, and rosemary.  Add Parmesan if using.  Cook another 2 minutes.  Adjust seasoning, if needed, by adding salt and pepper. (Remove bay leaves before serving.)

Serves 15.

Nutritional Information (Per Serving – 1 Overflowing Cup or 1.5 Cups)
Calories:  163
Protein:  14g
Carbs:  16.3g
Fat:  5.4 g (2.2g = Sat.)
Fiber:  0.8 g
Sugars:  3.8 g

Classic Chicken Salad Sandwich

Leave a comment

I have always loved eating chicken salad sandwiches!  Unfortunately, they are usually full of terrible fat, calories, and come on croissants!  Because I love them so much, I came up with a much healthier version that I don’t have to feel guilty about eating.

Despite the calorie and fat cut, this chicken salad is still full of flavor and has good crunch (thanks to the celery).  I love putting this on some homemade wheat bread and enjoying it for lunch.  I hope you can too now . . . without all the guilt!

Classic Chicken Salad

3 tablespoons light mayonnaise
2 tablespoons fresh lemon juice
1 teaspoon extra-virgin olive oil
pinch of celery salt
salt and pepper
12.5 oz. can of chicken breast (I used Kirkland), drained
1-2 celery ribs, chopped fine
1 scallion, minced
1 tablespoon minced fresh parsley

Whisk the mayonnaise, lemon juice, olive oil, celery salt, 1/4 teaspoon salt, and 1/4 teaspoon pepper together in a medium bowl until smooth.

Stir in the chicken, celery, scallion, and parsley until well combined.  Season with salt and pepper to taste and let sit until the flavors have blended, about 15 minutes, before serving.

Serves 4.

Nutritional Information (Per serving = 1/4 of the recipe)
Calories:  105
Protein:  11.7g
Carbs:  2.1g
Fat:  5.8g (0.7g = Sat.)
Fiber:  0.5g
Sugars:  0.5g

Nutritional Information for Chicken Salad Sandwich
Per Serving = 1/4 of recipe plus 2 slices Sara Lee Delight Bread
Calories:  195
Protein:  17.7g
Carbs:  20.1g
Fat:  6.8g (0.7g = Sat.)
Fiber:  5.5g
Sugars:  2.5g

Fit Chicken Corn Chowder

1 Comment

Are any of you soup fans?  I love my food, and soup is of no exception.  I feel kind of lucky that my husband will eat soup as a main course because I have several friends who claim that their husbands don’t really call soup a meal.  Whatever their arguments may be, it doesn’t matter because I have a man that will eat soup so I love to make it!

With that being said, I definitely make my soups hearty.  I am quick to make sure that there is enough protein which always helps to make them more dinner-worthy.  This chowder is one of our favorite soups around our house.  I can hardly believe that it’s even appropriate for a light meal, considering it has the word “chowder” in the title, but I’ve trimmed it up a bit to lower the calories to be just about right!

This soup is creamy, the veggies give it such great flavor, and the ham/chicken combination is fantastic in it.  I’m gonna say that the cream cheese is probably what gives this soup that over-the-top, give-me-more appeal. I know the list of ingredients seems long, but don’t let that scare you.  The soup comes together in a flash and it’s TOTALLY worth it!

Before my grandma passed away, Beau and I would visit her at least once a month.  We would take her dinner and this soup was her #1 requested meal.  Of course she also loved to eat it with my biscuits, but we’ll have to save that recipe for another time.

Fit Chicken Corn Chowder
Adapted from Mel’s Kitchen Cafe

1 tablespoons extra virgin olive oil
2 stalks of celery, finely chopped
1 red bell pepper, finely chopped
1 medium onion, finely chopped
1 jalapeno, finely chopped, seeds and membrane removed (this is important for flavor – but doesn’t add heat because the seeds and membranes are removed and it is cooked with the other veggies)
1/2 cup (3 oz.) thinly sliced or cooked chopped ham (lean)
3 cloves garlic, minced
4 cups reduced sodium chicken broth
3 tablespoons flour
1 cup frozen corn kernels
12 oz. of chicken breasts, cooked and shredded
4 oz. softened light cream cheese
1 cup lowfat milk (1%)
1/2 teaspoon salt
1/4 teaspoon pepper
3/4 cup reduced fat shredded cheddar cheese

Place olive oil in a large pot over medium heat. Sauté celery, bell pepper, onion and jalapeno until tender, about 5 minutes. Stir in the garlic and ham; cook for another 3 minutes. Whisk the broth with the flour in a liquid measuring cup or bowl and then stir into the soup. Stir in the corn and chicken. Bring to a low boil and reduce heat. Whisk together the cream cheese and milk in a large bowl until smooth (to avoid major lumps, soften the cream cheese until almost melted in the microwave). Whisk the cream cheese/milk mixture into the soup along with the salt, pepper and cheddar cheese. Simmer on low until ready to serve.

Serves 6.

Nutritional Information (Per Serving = 1.5 Cups)
Calories:   252
Protein:  23.2g
Carbs:  19.6g
Fat:  10g (4.8g = Sat.)
Fiber:  2.1g
Sugars:  5.7g

Bruschetta Chicken

Leave a comment

This is a great way to use Bruschetta!  The fresh tomatoes, basil, onion, and vinegar help make this grilled chicken far from bland!  It was simple to throw together too!

Bruschetta Chicken
Adapted from Skinny Taste

3 medium vine ripe tomatoes
2 small cloves garlic, minced
1/4 cup chopped red onion
2 tbsp fresh basil leaves, chopped
1 tbsp extra virgin oil
1 tbsp balsamic vinegar
kosher salt and fresh cracked pepper to taste
4 4-oz. chicken breasts
Combine onion, olive oil, balsamic, salt and pepper. Set aside a few minutes.

Chop tomatoes and place in a large bowl. Combine with garlic, basil, onion-balsamic combo and additional salt and pepper to taste. Set aside and let it sit at least 10 minutes or as long as overnight.

Season chicken with salt and fresh pepper. Grill the chicken cutlets on your indoor or outdoor grill, top with bruschetta and serve.

Serves 4.

Nutritional Information (Per Serving =  1 Breast + Bruschetta)
Calories:  159.5
Protein:  24.1g
Carbs:  6.6g
Fat:  4.9g (0.5g = Sat.)
Fiber:  1.5g
Sugars:  1g