slow cooker tex mex chicken and beans

Ingredients

• 1 cup dried pinto beans, rinsed
• 1 jar (11 ounces) mild or medium salsa (1 1/2 cups)
• 2 tablespoons chopped canned chipotle chiles in adobo sauce
• 2 tablespoons all-purpose flour
• 1 1/2 pounds boneless, skinless chicken thighs (about 8)
• Coarse salt and ground pepper
• 1 medium red onion, chopped
• 1 red bell pepper (ribs and seeds removed), chopped
• 1/4 cup reduced-fat sour cream, for serving
• 1/4 cup chopped fresh cilantro, for serving

Directions

1. In a 5- to 6-quart slow cooker, stir together beans, salsa, chiles, flour, and 1 cup water. Season chicken with salt and pepper; arrange on top of bean mixture. Scatter onion and bell pepper on top of chicken.

2. Cover and cook on low heat for 8 hours. (Do not open lid or stir.)

3. Remove chicken from stew; shred into large pieces and return to stew. Serve topped with sour cream and cilantro.

Variations

Oven method: Preheat oven to 350 degrees. Follow step 1, using a 5-quart Dutch oven or large pot, substituting 2 cans (15 ounces each) pinto beans, drained and rinsed, for dried beans, and increasing water to 2 cups. Cover pot and bring to a simmer on top of the stove. Transfer to oven, and cook until chicken is tender, 1 1/2 to 2 hours. Proceed with step 3.

slow cooker chil chicken tacos

marthastewart.com

Ingredients

• 2 pounds boneless, skinless chicken thighs (about 6)
• 4 garlic cloves, thinly sliced
• 1/2 cup prepared tomato salsa, plus more for serving (optional)
• 1 to 2 tablespoons chopped canned chipotle chiles in adobo
• 1 tablespoon chili powder
• Coarse salt and ground pepper
• 8 hard corn taco shells
• Cilantro, shredded cheese, lime wedges, and sour cream, for serving (optional)

Directions

1. In slow cooker, combine chicken, garlic, salsa, chiles, chili powder, 1 teaspoon salt, and teaspoon pepper. Cover; cook on high, 4 hours (or on low, 8 hours).

2. Transfer chicken to a serving bowl, and shred, using two forks; moisten with cooking juices. Serve in taco shells, with toppings, if desired.

Cook's Note

Oven method: preheat oven to 350 degrees. In step 1, use a 5-quart Dutch oven or ovenproof pot with a tight-fitting lid; add 2 cups water. Cover; bake until chicken is fork-tender, about 2 hours. Proceed with step 2.

Chicken Tomatillo Tostadas

Marthastewart.com

Ingredients

1 cup vegetable oil, for frying
6 to 12 small corn tortillas
Tomatillo Chicken*
Cabbage-Pepper Slaw**
Refried Black Beans***
Sour cream, for serving
Cilantro leaves, for serving
Cherry tomatoes, quartered, for serving
Grated queso fresco, for serving
Grated Monterey Jack cheese, for serving
Lime wedges, for serving

Directions

Heat vegetable oil in a medium skillet over medium-high heat until it reaches 350 degrees on a deep-fry thermometer. Add tortillas to skillet, one at a time, and fry, turning once, until golden and crisp, about 1 minute per side. Transfer to a paper towel-lined plate and set aside.

To serve, layer tostadas with chicken, slaw, and black beans. Garnish with sour cream, cilantro, tomatoes, queso fresco, and cheese. Serve with lime wedges.

*Tomatillo Chicken

ngredients

4 bone-in skin-on chicken breast halves
1 tablespoon olive oil
2 pounds tomatillos
2 serrano chiles
1/2 head garlic, unpeeled, cloves separated
1 large onion, quartered
2 small poblano peppers
1/2 bunch fresh cilantro
1/2 teaspoon cumin
Juice of 2 limes, plus more if desired
Coarse salt and freshly ground pepper

Directions

Preheat oven to 350 degrees.

Place chicken breast, skin side up, on a rimmed baking sheet; drizzle with olive oil and generously season with salt and pepper. Transfer to oven and bake for 40 minutes. (Chicken may not be cooked through.)

Remove from oven and let stand until cool enough to handle. Using your fingers or a fork, remove meat from bones and shred into large pieces; set meat aside, discarding bones.

Preheat broiler. Place tomatillos on a rimmed baking sheet. Place chiles, garlic, onion, and poblano peppers on another rimmed baking sheet. Transfer both baking sheets (one at a time, if necessary) to broiler and broil, turning once, until vegetables are charred and softened, about 10 minutes.

Transfer poblanos to a small bowl and cover with plastic wrap; let steam for 10 to 15 minutes. Let remaining vegetables cool slightly and peel garlic. Uncover poblanos and, using a paper towel, remove skins. Remove seeds and stems and coarsely chop. Transfer chopped poblanos to the jar of a blender along with tomatillos, chiles, garlic, onion, cilantro, cumin, and lime juice; blend until slightly smooth but a few chunks remain and season with salt and pepper.

Transfer pureed tomatillo mixture to a large saucepan and add reserved chicken; place over medium heat and simmer until chicken is no longer pink and completely warmed through. Season with salt and pepper and add more lime juice, if desired. Keep warm until ready to use.

**Cabbage Pepper Slaw

Ingredients

2 oranges
1/2 cup apple cider vinegar
2 teaspoons sugar
2 tablespoons vegetable oil
Coarse salt and freshly ground pepper
1/2 head red cabbage, thinly sliced on a mandoline
1 red bell pepper, stemmed, seeded, ribs removed, and julienned
1/2 cup fresh cilantro leaves

Directions

Slice the top and bottom of both oranges with a paring knife. Set one of the flat sides on your work surface. From top to bottom, following the curve of the fruit, cut away peel and white pith. Trim off any remaining pith. Holding the orange over a bowl, cut along both sides of each segment, staying close to the membrane, to release. Repeat process with remaining orange; set segments aside.

In a large bowl whisk together vinegar and sugar until well combined. Slowly whisk in vegetable oil and season with salt and pepper. Add cabbage, pepper, orange segments, and cilantro; toss to coat. Keep slaw refrigerated until ready to use, up to 2 hours.

***Refried Black Beans

Ingredients

2 tablespoons olive oil
2 small onions, very finely chopped
1 dried bay leaf
Coarse salt and freshly ground pepper
2 cloves garlic, chopped
1 teaspoon chili powder
3 cans black beans, drained and rinsed

Directions

In a medium saucepan, heat olive oil over medium-high heat. Add onions and bay leaf; season with salt and pepper. Cook, stirring, until onion is translucent, about 6 minutes. Add garlic and chili powder; cook, stirring, until garlic is softened and mixture is fragrant, about 3 minutes.

Remove bay leaf and discard. Add 2/3 of the black beans and stir to coat. Add 2/3 cup water and mash mixture using a potato masher. Add remaining black beans and stir to combine; add water, if necessary to thin. Season with salt and pepper and keep warm until ready to use.

chicken ragu

Ingredients

* Salt
* 1 pound whole-wheat or whole-grain rigatoni or other short cut pasta
* 3 tablespoons EVOO – Extra Virgin Olive Oil
* 1/4 pound pancetta, a couple thick slices, cut into fine dice
* 1 1/2 pounds chicken thighs, chopped into small bite-sized pieces
* 1 medium to large onion, chopped
* 1 carrot, peeled
* 2 to 3 sprigs of fresh rosemary, leaves stripped and finely chopped
* 1 bay leaf
* 2 to 3 garlic cloves, finely chopped
* Black pepper
* 1/2 cup Marsala, a couple glugs
* 1 (28 ounce) can San Marzano tomatoes
* Grated Parmigiano-Reggiano cheese
* A handful of fresh basil leaves, torn


Yields: Serves 4
Preparation

Heat a large pot of water to a boil for the pasta. Salt the water when it boils and cook the pasta to al dente.

In a large skillet, heat 2 tablespoons of the EVOO over medium-high heat. Brown the pancetta for 3 to 4 minutes, then add another tablespoon of EVOO. Add the chicken and brown evenly for 5 to 6 minutes. Add the onions, rosemary, bay leaf, and garlic, then season with salt and pepper, then grate the carrot with a box grater directly into the pan and stir in. Cook until the vegetables are soft, 5 to 6 minutes.

Add the wine to the chicken and vegetables, stir and reduce for a minute, then add the tomatoes and crush them with a wooden spoon. Simmer for a few minutes to thicken the sauce and combine the flavors.

Drain the pasta and toss with the chicken ragu and cheese. Discard the bay leaf. Garnish with some torn basil. Serve immediately.

chicken pouches with rice

* 1/4 cup Wish-Bone® Light Italian Dressing
* 1/4 cup barbecue sauce
* 1 lb. boneless, skinless chicken breasts or thighs, cut into 1/2-inch cubes
* 1 medium onion, coarsely chopped
* 1 medium red bell pepper, coarsely chopped
* 1 can (15 oz.) black beans, rinsed and drained
* 1 Tbsp. chopped fresh cilantro
* 2 cups cooked brown rice

1. 1. Preheat oven to 425°.
2. 2. Stir together Wish-Bone® Light Italian Dressing and barbecue sauce in large bowl. Add chicken, onion, red pepper and beans and toss to coat.
3. 3. Evenly divide mixture on four 12 x 18-inch pieces heavy-duty aluminum foil. Wrap foil loosely around chicken mixture, sealing edges airtight with double fold. Arrange pouches seam-side-up on baking sheet. Bake 20 minutes or until chicken is thoroughly cooked.
4. 4. Carefully open pouches and sprinkle with cilantro.
5. 5. Serve with hot cooked rice.

Preparation Time 15 Minute(s) | Cook time: 20 Minute(s) | Servings: 4

Nutrition Information per serving with chicken breasts

• Calories 350 |
• Calories From Fat 30 |
• Total Fat 3.5g |
• Saturated Fat 0.5g |
• Trans Fat 0g |
• Cholesterol 65mg |
• Sodium 900mg |
• Total Carbohydrates 48g |
• Dietary Fiber 8g |
• Sugars 9g |
• Protein 34g |
• Vitamin A 20% |
• Vitamin C 70% |
• Calcium 6% |
• Iron 15%

Rachel Ray's pecan crusted chicken

Ingredients:

• 1 cup pecans. toasted
• 1/2 cup bread crumbs
• 1 teaspoon dried basil
• 4 skinless, boneless chicken breasts (about 1 1/2 pounds total)
• 1/4 cup honey mustard

Directions:

1. Preheat the oven to 400°. Using a food processor, grind the pecans into fine crumbs. Transfer to a wide, shallow bowl and stir in the bread crumbs and basil. Season with salt and pepper. Rub each chicken breast with honey mustard, then coat with the pecan mixture. Place on a nonstick baking sheet and drizzle with 2 tablespoons olive oil. Bake until the juices run clear, 15 to 20 minutes.

Miriam's Super Easy Enchaladas

Super Easy Enchiladas - recipe from my Mom, my favorite enchilada recipe

1 or 2 Chicken breasts cooked and shredded
1 can cream of mushroom or chicken soup
1 can (10 oz) red enchilada sauce (I use Old El Paso – Mild)
1 can (10 oz) tomato soup
1 sm can diced green chilies
Olives (optional)
Cheese
Flour tortillas

Cook chicken. I put the frozen chicken breasts in the crockpot for 2-3hrs on LOW. Shred after it cools. Set aside 1/3 of Enchilada sauce and mix the rest with the crm of mushroom, tomato soup, and green chilies. Add shredded chicken. Spoon mixture into tortillas adding a little cheese in each one. Place in a 9 X 13 dish when finished pour remaining enchilada sauce over the enchiladas and sprinkle with cheese. Bake for 30 min. at 350 degrees.

Miriam's Easy Skillet Italian Chicken

Easy Skillet Italian Chicken – Ryan and the girls favorite meal

2 Tbsp. oil
1 or 2 Chicken breasts cut into bite size pieces
1 sm onion, chopped
1-2 cloves garlic
1 (14 ½ oz) can chicken broth or 2 chicken bouillon cubes and 16 oz water
1 (14 ½ oz) can Italian diced tomatoes
2 C water
1 (16 oz) box shell noodles

In a large skillet, heat oil over med-hi heat. Brown chicken. Add onion and garlic; sauté until tender. Stir in chicken broth, tomatoes, and water. Bring to a boil. Add pasta (make sure the water just barely covers all of the pasta – add more water if you need to). Reduce heat to med- low , cover and simmer for 10 min. or until pasta is tender. Stir occasionally.

BBQ chicken

BBQ Chicken

Okay, this is my favorite meal! I love this chicken and so does my husband.

1 C. ketchup
1/2 C. vinegar
1 C. sugar
6 TBSP soy suave
1 TBSP mustard
1 TBSP cornstarch (possibly more)

Brown the chicken. Combine ingredients and pour over the chicken in covered baking dish. Bake @300 for about 1 1/2 hours. Then enjoy! I would just use about three chicken breasts for the recipe above, but I like a lot of sauce.

Chipolte Chicken Quesadilla

Ingredients

• CHIPOTLE CHICKEN FILLING
• 3 tablespoons olive oil
• 1 red onion, finely chopped (about 1 1/2 cups)
• Sea salt and freshly ground black pepper
• 3 garlic cloves, finely chopped
• 5 chipotle chiles in adobo sauce, finely chopped
• 3 vine-ripened tomatoes (about 1 1/4 pounds total), diced
• 3 green onions, thinly sliced
• 1 tablespoon honey
• 3 cups coarsely shredded roasted chicken breast
• QUESADILLAS
• 4 10-inch-diameter flour tortillas
• 3 cups shredded white cheddar cheese (about 12 ounces)
• 2 avocados, peeled, pitted, sliced
• 1/2 cup fresh cilantro leaves
• 1/3 cup Mexican crema or sour cream
• 4 lime wedges

Cooking Instructions

Heat the oil in a large sauté pan over medium heat. Add the onion, sprinkle with salt, and sauté until tender, about 3 minutes. Add the garlic and sauté until the onions are translucent, about 2 minutes.

Stir in the chipotle chiles then the tomatoes. Cook until most of the liquid from the tomatoes has evaporated and the mixture begins to thicken, stirring often, about 20 minutes.

Stir in the green onions and honey. Stir in the chicken. Season to taste with salt and pepper. Keep warm.

Heat a large flat griddle pan over medium-low heat. Lay 2 tortillas on the griddle and cook until hot but not crisp, about 2 minutes. Turn the tortillas over. Sprinkle 1/2 cup of the cheese over the bottom halves of the tortillas. Spoon about 3/4 cup of the chicken mixture in an even layer atop the cheese over each tortilla. Top each with 1/4 cup of cheese then with half of the avocado slices. Fold the tortillas over to cover the fillings and form a half-moon shape. Cook until the tortillas are crisp and golden and the cheese has melted, about 3 minutes on each side. Repeat to make 2 more quesadillas.

Open the quesadillas and scatter the cilantro over the filling. Drizzle the crema over the filling then close the quesadillas.

Cut the quesadillas into wedges. Serve with lime wedges and enjoy immediately.

Chicken Chimichangas with Chipoltle salsa

makes 8 chimichangas

Ingredients

• 2 tablespoons vegetable oil, plus 8 cups for frying
• 1/2 cup diced white onion
• 1 1/2 teaspoons minced garlic
• 1 tablespoon plus 1/2 teaspoon chili powder
• 1/4 teaspoon ground oregano
• 1/2 teaspoon ground cumin
• 1 1/2 pounds cooked chicken breast, shredded while warm
• 1 teaspoon salt
• 1/2 teaspoon freshly ground black pepper
• 1 (4.5-ounce) can chopped green chiles, drained
• 8 (10-inch) flour tortillas, warmed
• 1 cup shredded Monterey Jack
• Wooden toothpicks
• Chipotle Salsa, recipe follows
• Sour cream, for garnish
• Fresh cilantro sprigs, for garnish

Directions

Heat 2 tablespoons of vegetable oil in a large saute pan over medium-high heat. Add onions and saute until slightly softened, about 2 minutes. Add the garlic, chili powder, oregano, and cumin and cook, stirring, until fragrant, about 1 minute. Add the shredded chicken. Season with salt and pepper. Stir in the green chiles. Cook mixture for about 5 minutes, or until heated through. Set aside and cool slightly.

One at a time, place the tortillas on a work surface, keeping the remaining tortillas covered with a damp towel. (For pliable tortillas, sprinkle lightly with 1/4 teaspoon water and cover with a damp paper towel. Microwave for 10 to 20 seconds just before ready to stuff, and keep covered until ready to roll.) Spread 1/2 cup of the chicken mixture in a rectangle in the center of the tortilla. Sprinkle with 1 to 2 tablespoons of cheese. Fold the bottom of the tortilla over the filling and then fold the sides over. Fold the top of the tortilla over the folded sides and secure the sides with wooden toothpicks. Place folded side down.

Heat the remaining vegetable oil in a deep stockpot or deep fryer to 360 degrees F. Using tongs, lower the chimichangas folded side down, 1 at a time into the hot oil. (It is helpful to hold the chimichanga with the tongs until it has "sealed" together.) Cook until golden brown on all sides, about 3 minutes. Drain on a paper towel-lined plate and continue with remaining chimichangas.

Remove toothpicks from the chimichangas and serve immediately with Chipotle Salsa, sour cream, and fresh cilantro.

Chipotle Salsa:

3 1/2 cups chopped ripe tomatoes

1/3 cup diced sweet onions

1 teaspoon chopped garlic

2 tablespoons plus 1 teaspoon fresh lime juice

1 tablespoon chopped chipotle peppers in adobo

1/4 cup chopped fresh cilantro leaves

1/2 teaspoon salt

Combine tomatoes, onions, garlic, lime juice, chopped peppers and cilantro in a medium bowl. Season with salt. Cover and chill until ready to serve.

Serve chilled or at room temperature with chicken chimichangas.

Yield: about 4 cups

Grilled Chicken Fajitas

Grilled Chicken Fajitas

Who doesn't love poultry with a tangy Mexican twist? From The South Beach Diet Taste of Summer Cookbook

Makes 4 servings

1 1⁄2 pounds boneless, skinless chicken breasts

2 tablespoons fresh lime juice

3 garlic cloves, minced

1⁄2 small jalapeño, seeded and minced

Salt and freshly ground black pepper

1 large red bell pepper, quartered

1 large green bell pepper, quartered

1 large red onion, cut into 1⁄2-inch-thick rounds

2 teaspoons extra-virgin olive oil

4 (8-inch) whole-wheat tortillas

In a resealable plastic bag, combine chicken, lime juice, garlic, and jalapeño; turn to coat well. Marinate chicken at room temperature for 20 minutes or refrigerate overnight. Remove chicken from marinade and season lightly with salt and black pepper.

Lightly coat a grill or grill pan with cooking spray and heat to medium-high. Grill chicken until cooked through, about 5 minutes per side. Transfer to a cutting board.

While chicken is cooking, in a medium bowl toss bell peppers and onion with oil. Using a grill basket or grill topper, if necessary, grill vegetables, turning occasionally, until softened and lightly charred, 15 to 20 minutes. Transfer onions to a platter. Transfer peppers to a cutting board and cut into thin strips; transfer to the platter with onions.

Grill tortillas until warm and lightly browned, about 30 seconds per side. Wrap in foil to keep warm.

Slice chicken breasts into 1⁄2-inch-thick pieces. Place on the platter with vegetables and serve with warmed tortillas. Top with a dollop of salsa and nonfat or low-fat plain yogurt, if you like.

Nutrition at a Glance

Per serving: 350 calories, 7 g fat, 1 g saturated fat, 43 g protein, 28 g carbohydrate, 5 g fiber, 340 mg sodium

New Orleans Rubbed Chicken with Apricot Mustard sauce

NEW ORLEANS RUBBED CHICKEN WITH APRICOT MUSTARD SAUCE

Ingredients:

1	tablespoon dried thyme
1/2	tablespoon ground black pepper
1	teaspoon garlic powder
1/2	teaspoon cayenne, to taste
1/8	teaspoon salt
4	small (4 ounces each) boneless, skinless chicken breasts, trimmed of visible fat
1	teaspoon extra virgin olive oil
1/3	cup apricot 100% fruit preserves
2	tablespoons spicy brown mustard
Instructions Preheat the grill to high heat. In a small bowl, combine the thyme, black pepper, garlic powder, 1/2 to 1 teaspoon cayenne to taste, and salt. Mix to blend. Place the chicken on a large plate or platter. Drizzle with the oil. Rub to coat the chicken evenly with the oil. Sprinkle the reserved seasoning mixture over the chicken. Rub to coat evenly. Cover with plastic wrap. Refrigerate for at least 10 minutes for the seasonings to flavor the chicken. Meanwhile, spoon the preserves into a small microwaveable bowl. Cook on low power in 15-second intervals, or until melted. Stir in the mustard until well blended. Set aside. Place the chicken on the grill and reduce the heat to medium move away from direct heat. Cook for 3 to 5 minutes per side, or until no longer pink and the juices run clear. Serve each breast with 2 1/2 tablespoons of the reserved sauce spooned over the top. Makes 4 servings

Chicken and Cheese Chimichangas

Chicken and Cheese Chimichangas
- Powered by Rhodes from LDS Living Magazie

Your favorite Mexican taste treats have just come home to you and are so easy when you start with convenient frozen dough.

Prep Time: 30 minutes (not including thaw time)
Skill Level: Intermediate
Servings: 12

• 12 Rhodes Texas™ rolls, thawed and risen
  
• 1/4 cup chopped onion
  
• 1 clove garlic, minced
  
• 1 tablespoon vegetable oil
  
• 1-1/2 cups shredded, cooked chicken
  
• 1 cup grated cheddar cheese
  
• salsa
  
• vegetable oil for frying
  
• salsa, sour cream and grated cheese, if desired

Sauté onion and garlic in oil. Add chicken and cook over low heat until heated thoroughly. Remove from heat and add cheese. Flatten each roll to a 5-inch square. Spread each square with 2 teaspoons salsa. Spoon 1/4 cup chicken mixture onto half of each square. Fold over the other half and pinch the edges to seal. Pour oil 2 to 3-inches deep into a small sauce pan or an electric frying pan and heat to medium high setting or 375°F. Fry each chimichanga approximately 3 minutes on each side. Serve with salsa, sour cream and grated cheese, if desired.

Variation: Instead of frying, these can be baked at 350°F 20 minutes

Grilled Chicken with Warm Mango Salsa

from the biggest loser

Serves 4
231 calories per serving

PAM spray
4 large boneless skinless chicken thighs, about 1-1/2 pounds
Nu-Salt and fresh ground pepper to taste
1 medium red onion, small dice
1 small jalapeno, chopped fine
1 medium tomato, small dice
1 large mango, small dice
juice and zest of 2 limes
2/3 cup chopped fresh cilantro

DIRECTIONS

1. Preheat grill or grill pan over high heat. Spray chicken thighs lightly with PAM and season with Nu-Salt and pepper. Grill about 4 minutes per side, or until just cooked through.

2. Meanwhile, heat a large nonstick pan over med-high heat. Spray with PAM and add onions. Season onions with Nu-Salt and pepper and cook until almost tender.

3. Add jalapeno, tomato and mango to the pan. Cook, tossing often, until just heated through.

4. Add lime juice and zest and cilantro and adjust seasonings, if necessary.

5. Slice chicken and serve with warm salsa. Although no actual salt is called for in this recipe, please add it as you see fit.

Biggest Loser "fried" Chicken

Serves 8

2 pounds chicken tenders
1 quart lowfat buttermilk
2 cups whole wheat breadcrumbs
1 cup cornstarch
2 teaspoons paprika
1 Tablespoon + 1 teaspoon organic seasoning Salt
1 tablespoon ground black pepper
Large pinch cayenne pepper
4 egg whites, beaten to very soft peaks
Pam cooking spray or olive oil

DIRECTIONS

1. Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.

2. Drain and blot with paper towels to remove excess buttermilk.

3. Meanwhile, preheat oven to 325 degrees Farenheit.

4. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool.

5. Increase oven heat to 450 degrees Farenheit.

6. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish - mix well.

7. Dredge drained and blotted chicken tenders in seasoned starch.

8. Next, coat dredged tenders thoroughly with beaten egg whites.

9. Last, dip tenders in toasted panko to fully coat.

10. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired.

11. Bake for about 12 - 15 minutes or until outside is crispy and chicken is just cooked through and juicy.

For Eight Servings
Nutrient Analysis – per serving
Calories: 270
Fat calories: 40
Total Fat: 4g
Sat Fat: 1g
Chol: 65mg
Sodium: 210mg
Total Carb: 27g
Fiber: 2g
Sugars: 4g
Protein: 28g

Rocco's Chicken Ceaser Salad

from the Biggest Loser

291 Calories/Serving

Yield: Serves 4

Ingredients

• Pam spray
• 4 large garlic cloves, 3 of them chopped
• 4 slices Ezekiel Bread
• 4 boneless skinless chicken breasts, about 1-1/3 pounds
• Nu-Salt and freshly ground pepper to taste
• 1 cup fat-free sour cream
• 1 tablespoon Dijon mustard
• juice and zest of 2 lemons
• 2 tablespoons grated pecorino-romano
• 1 large head romaine, cleaned and cut into bite-size pieces

Instructions

1. Preheat oven to 350
2. Place bread on a baking sheet and bake until golden brown and very crisp, about 8 minutes
3. Lightly bruise 1 whole garlic clove and rub it over the surface of each piece of bread
4. Cut bread into 1-inch cubes and set aside
5. Meanwhile, preheat a grill or grill pan over high heat
6. Season chicken breasts with Nu-Salt and pepper and spray lightly with Pam
7. Grill about 4 minutes per side, or until charred on the outside and just cooked through
8. Remove from grill and keep warm, Slice
9. Meanwhile, together the 3 chopped garlic cloves with the fat-free sour cream, Dijon mustard, lemon juice and zest and pecorino
10. Season with freshly ground black pepper and Nu-Salt
11. To serve, toss together the romaine with the sliced chicken, dressing and croutons
12. Adjust seasoning, if necessary
13. Although no actual salt is called for in this recipe, please add it as you see fit

Mediterranean Chicken Salad

From allrecipes.com

INGREDIENTS

* 1 1/2 cups sun-dried tomato and oregano salad dressing
* 4 skinless, boneless chicken breast halves
* 2 red bell peppers, halved and seeded
* 1 head romaine lettuce - rinsed, dried, and torn into bite-size pieces
* 1 cup black olives, drained
* 4 ounces feta cheese, crumbled
* 1/2 cup sun-dried tomato and oregano salad dressing

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* add a personal note Add a Personal Note


DIRECTIONS

1. In a shallow dish, arrange chicken breasts and evenly cover with 1 cup of the salad dressing. Cover tightly and marinate in the refrigerator for 20 minutes to an hour.
2. Preheat your grill to high heat. While grill is preheating, arrange lettuce, olives and feta cheese in a salad bowl.
3. Remove chicken from marinade and place on grill. Cook chicken breasts for 6 to 8 minutes per side. Arrange peppers on grill, and baste with the reserved 1/2 cup dressing. (Don't use the leftover chicken marinade!) The peppers will need only a few minutes - be careful not to burn them!
4. Remove chicken and peppers from the grill and, when cool enough to handle, slice into strips. Arrange peppers and chicken on top of the salad and serve with the last 1/2 cup of dressing.

Easy Pesto Pasta

Pasta (Rotini or Penne)
Store bought Pesto
Roasted Veggies (I usually use red and yellow peppers and zucchinni or squash)
Chicken, cooked (or can be made without)

Super fast, super easy, super yummy

PF Changs Chicken Lettuce Wraps

Ingredients

* 3 tablespoons oil
* 2 boneless skinless chicken breasts
* 1 cup water chestnut
* 2/3 cup mushroom
* 3 tablespoons chopped onions
* 1 teaspoon minced garlic
* 4-5 leaves iceberg lettuce

Special Sauce

* 1/4 cup sugar
* 1/2 cup water
* 2 tablespoons soy sauce
* 2 tablespoons rice wine vinegar
* 2 tablespoons ketchup
* 1 tablespoon lemon juice
* 1/8 teaspoon sesame oil
* 1 tablespoon hot mustard
* 2 teaspoons water
* 1-2 teaspoon garlic and red chile paste

Stir Fry Sauce

* 2 tablespoons soy sauce
* 2 tablespoons brown sugar
* 1/2 teaspoon rice wine vinegar

Directions

1. Make the special sauce by dissolving the sugar in water in a small bowl.
2. Add soy sauce, rice wine vinegar, ketchup, lemon juice and sesame oil.
3. Mix well and refrigerate this sauce until you're ready to serve.
4. Combine the hot water with the hot mustard and set this aside as well.
5. Eventually add your desired measurement of mustard and garlic chili sauce to the special sauce mixture to pour over the wraps.
6. Bring oil to high heat in a wok or large frying pan.
7. Saute chicken breasts for 4 to 5 minutes per side or done.
8. Remove chicken from the pan and cool.
9. Keep oil in the pan, keep hot.
10. As chicken cools mince water chestnuts and mushrooms to about the size of small peas.
11. Prepare the stir fry sauce by mixing the soy sauce, brown sugar, and rice vinegar together in a small bowl.
12. When chicken is cool, mince it as the mushrooms and water chestnuts are.
13. With the pan still on high heat, add another Tbsp of vegetable oil.
14. Add chicken, garlic, onions, water chestnuts and mushrooms to the pan.
15. Add the stir fry sauce to the pan and saute the mixture for a couple minutes then serve it in the lettuce"cups".
16. Top with"Special Sauce".