Healthy Chicken Recipes

Ginger Coconut Chicken

2010-01-13T16:22:00.002-06:00

Ingredients:

1 tablespoon yellow split peas
1 teaspoon coriander seeds
1-2 dried red chiles, such as Thai, cayenne or chiles de arbol
1/4 cup “lite” coconut milk, (see Ingredient note)
2 tablespoons minced fresh ginger
4 medium cloves garlic, minced
2 tablespoons finely chopped fresh cilantro
1/2 teaspoon salt, or to taste
4 boneless, skinless chicken breast halves, (1-1 1/4 pounds total), trimmed

Directions:

Toast split peas, coriander seeds and chiles in a small skillet over medium heat, shaking the pan occasionally, until the split peas turn reddish-brown, the coriander becomes fragrant and the chiles blacken slightly, 2 to 3 minutes. Transfer to a plate to cool for 3 to 5 minutes. Grind in a spice grinder or mortar and pestle until the mixture is the texture of finely ground pepper.
Combine coconut milk, ginger, garlic, cilantro, salt and the spice blend in a shallow glass dish. Add chicken and turn to coat. Cover and refrigerate for at least 30 minutes or overnight.
Preheat broiler. Coat a broiler-pan rack with cooking spray. Place the chicken (including marinade) on the rack over the broiler pan. Broil chicken 3 to 5 inches from the heat source until it is no longer pink in the center and the juices run clear, 4 to 6 minutes per side.

Nutritional Info:
Per serving: 152 calories; 3 g fat (1 g sat, 0 g mono); 66 mg cholesterol; 4 g carbohydrates; 27 g protein; 1 g fiber; 371 mg sodium; 327 mg potassium.

Tags: healthy chicken recipes, healthy recipes, ginger coconut chicken

Chicken Vegetable Soup

2010-01-09T08:22:00.004-06:00

Ingredients:

1 tablespoon extra-virgin olive oil
8 ounces chicken tenders, cut into bite-size chunks
1 small zucchini, finely diced
1 large shallot, finely chopped
1/2 teaspoon Italian seasoning blend
1/8 teaspoon salt
2 plum tomatoes, chopped
1 14-ounce can reduced-sodium chicken broth
1/4 cup dry white wine
2 tablespoons orzo, or other tiny pasta, such as farfelline
1 1/2 cups packed baby spinach

Directions:

Heat oil in a large saucepan over medium-high heat. Add chicken and cook, stirring occasionally, until browned, 3 to 4 minutes. Transfer to a plate.
Add zucchini, shallot, Italian seasoning and salt and cook, stirring often, until the vegetables are slightly softened, 2 to 3 minutes. Add tomatoes, broth, wine and orzo (or other tiny pasta); increase heat to high and bring to a boil, stirring occasionally. Reduce heat to a simmer and cook until the pasta is tender, about 8 minutes, or according to package directions. Stir in spinach, the cooked chicken and any accumulated juices from the chicken; cook, stirring, until the chicken is heated through, about 2 minutes.

Nutritional Info:
Per serving: 261 calories; 8 g fat (1 g sat, 5 g mono); 72 mg cholesterol; 12 g carbohydrates; 31 g protein; 2 g fiber; 335 mg sodium; 483 mg potassium.

Grilled Chicken Tostadas

2009-12-14T05:03:00.002-06:00

Ingredients:

4 (6-ounce) skinless, boneless chicken breast halves
1 tablespoon fresh lime juice
1 tablespoon 40% less-sodium taco seasoning (such as Old El Paso)
1/2 teaspoon sugar
Cooking spray
6 (8-inch) flour tortillas
6 cups packaged coleslaw
1 (7-ounce) can green salsa
4 cups chopped tomato
1/4 cup sliced ripe olives, chopped
1 1/4 cups fat-free refried beans
1/2 cup (2 ounces) crumbled feta cheese
6 tablespoons reduced-fat sour cream
1/4 cup fresh cilantro leaves
1/4 cup unsalted pumpkinseed kernels, toasted (optional)

Directions:

Prepare grill, or heat a grill pan over medium-high heat.

Brush chicken with juice; sprinkle with seasoning and sugar. Place chicken on grill rack or grill pan coated with cooking spray; grill 4 minutes on each side or until chicken is done. Cool slightly. Cut chicken into 1/4-inch strips; set aside. Place tortillas on grill rack or grill pan coated with cooking spray; grill 30 seconds on each side or until golden brown.

Combine coleslaw and salsa; toss to coat. Combine tomato and olives; toss gently.

Spread about 3 tablespoons beans over each tortilla; divide chicken evenly among tortillas. Top each serving with about 2/3 cup slaw mixture, 2/3 cup tomato mixture, 4 teaspoons cheese, 1 tablespoon sour cream, and 2 teaspoons cilantro. Sprinkle each serving with 2 teaspoons pumpkinseeds, if desired.

Nutritional Information

Calories: 361 (23% from fat)
Fat: 9.2g (sat 3.6g,mono 1.5g,poly 1.2g)
Protein: 28.7g
Carbohydrate: 43g
Fiber: 6.8g
Cholesterol: 65mg
Iron: 3.7mg
Sodium: 844mg
Calcium: 221mg

Sweet And Sour Chicken

2009-11-03T15:08:00.002-06:00

Ingredients:

1 tablespoon olive oil
1 tablespoon bottled minced garlic
1 teaspoon bottled ground fresh ginger (such as Spice World)
1/4 teaspoon crushed red pepper
1 1/2 pounds skinless, boneless chicken breast, cut into 1/2-inch pieces
3/4 cup chopped onion
1/2 cup chopped celery
1/2 cup chopped red bell pepper
1 (15 1/4-ounce) can pineapple chunks in juice, undrained
1/3 cup reduced-sodium soy sauce
2 tablespoons dry sherry
1 1/2 tablespoons cornstarch
2 teaspoons brown sugar
1/4 cup dry-roasted chopped cashews

Directions:

Heat oil in a large nonstick skillet over medium-high heat. Add garlic, ginger, red pepper, and chicken to pan; sauté 5 minutes or until chicken is done. Remove chicken mixture from pan; set aside.

Add onion, celery, and bell pepper to pan, and sauté 4 minutes or until crisp-tender. Drain pineapple, reserving 1/2 cup juice. Add 1 cup pineapple chunks to pan; cook 30 seconds. Reserve remaining pineapple for another use. Combine the reserved 1/2 cup juice, soy sauce, sherry, cornstarch, and sugar in a bowl, stirring with a whisk until smooth.

Return chicken mixture to pan. Stir in juice mixture; bring to boil. Cook 1 minute. Sprinkle with cashews.

Nutritional Info:

Calories: 388 (27% from fat)
Fat: 11.6g (sat 2.4g,mono 6.2g,poly 2g)
Protein: 41.5g
Carbohydrate: 28.9g
Fiber: 2.1g
Cholesterol: 101mg
Iron: 2.7mg
Sodium: 858mg
Calcium: 58mg

Chicken Florentine

2009-10-12T16:24:00.001-05:00

Ingredients:

3/4 cup dry bread crumbs
1/4 cup Parmesan cheese
3 whole chicken breasts, skinned, boned and split
1/2 cup sliced green onion
2 tbsp butter
2 tbsp flour
1 cup milk
1 10-ounce package frozen chopped spinach, thawed

Directions:

Combine breadcrumbs and cheese. Dip chicken breast halves in crumb mixture to coat lightly. Arrange in baking dish.
In a saucepan, cook onion in butter until tender. Blend in flour. Stir in milk all at once. Cook and stir until thick and bubbly. Cook and stir 1 minute more. Stir in spinach. Spoon spinach mixture over chicken and sprinkle with rest of crumb mixture.
Bake uncovered at 350F for 40-45 minutes.

Cheesy Chicken Enchilada's

2009-10-08T14:12:00.002-05:00

Ingredients:

2 1/2 cups chopped cooked chicken breast
2 cups (8 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese
1 2/3 cups plain low-fat yogurt
1/3 cup butter, melted
1/4 cup chopped onion
1 teaspoon minced garlic
1/4 teaspoon freshly ground black pepper
1 (10 3/4-ounce) can condensed reduced-fat, reduced-sodium cream of chicken soup (such as Healthy Request), undiluted
1 (4.5-ounce) can chopped green chiles, drained
8 (8-inch) flour tortillas
1 tablespoon canola oil
Cooking spray
1/2 cup (2 ounces) finely shredded reduced-fat sharp cheddar cheese
1/4 cup chopped green onions

Directions:

1. Preheat oven to 350°.

2. Combine first 9 ingredients in a large bowl. Remove 1 cup chicken mixture; set mixture aside.

3. Heat a large skillet over medium-high heat. Working with 1 tortilla at a time, brush oil over both sides of tortilla. Add tortilla to pan; cook 5 seconds on each side or until toasted and soft. Remove from pan; arrange 1/2 cup chicken mixture down center of tortilla. Roll jelly-roll style; place filled tortilla, seam side down, in a 13 x 9–inch baking dish coated with cooking spray. Repeat procedure with remaining 7 tortillas, remaining oil, and remaining chicken mixture. Spread reserved 1 cup chicken mixture evenly over enchiladas. Cover and bake at 350° for 20 minutes. Uncover; sprinkle evenly with cheddar cheese and green onions; bake an additional 5 minutes or until cheese melts.

Serves 8

Chicken Casserole Recipe

2009-10-05T07:19:00.002-05:00

Ingredients:

4 c. cooked chicken
1 bell pepper, diced
1 onion, diced
1 can Healthy Request cream of mushroom soup
1 (8 oz.) container low fat sour cream
2 ribs celery, finely diced

Directions:

Saute onion, pepper and celery in skillet sprayed with Pam. Stir to keep from sticking. Mix chicken, vegetables, soup and sour cream together. Salt to taste. Pour into 2 quart casserole dish. Top with crushed corn flakes. May garnish with paprika and parsley flakes. Bake at 350 degrees for 30 minutes.

Broccoli Cheese Chicken

2009-10-02T20:40:00.002-05:00

Ingredients:

4 boneless skinless chicken breast
1 can Broccoli & Cheese soup
3/4 lb rice
1 tbsp butter
Cooking spray
1/2 cup milk

Directions:

Begin cooking rice according to package directions.
Spray a 10-inch skillet with cooking spray and add butter to melt.
Cut chicken breasts into cubes; place in heated pan. Cook chicken until white on all sides Drain off butter and chicken on paper towels.

Spray more cooking spray onto drained skillet. Add chicken back to skillet on low heat.
Add soup and milk to skillet. Cover and simmer about 10 minutes or until heated through; stirring as needed.
Pour mixture over rice and serve.

Chicken Enchilada's

2009-10-01T11:28:00.003-05:00

Ingredients:

Two cans of (10 ounces each) mild diced tomato and green chilies with juice (divided)
2 cups chopped cooked chicken
One package (8 ounces) reduced-fat sour cream
Four thinly sliced green onions
One container (8 ounces) reduced-fat softened cream cheese
Eight flour tortillas, 98% fat-free
1/2 cup reduced-fat shredded sharp cheddar cheese
Chopped tomatoes and shredded lettuce for garnish

Directions:

Heat oven to 350-degrees. Coat a 13-by-9-inch baking dish with vegetable oil spray. Mix together 1/4-cup of the tomato and green chilies, chicken, cream cheese and green onions. In another bowl, mix the remaining diced tomato and green chilies and sour cream. Wrap tortillas in a damp white paper towel and microwave 15 seconds on high or until warm.

Arrange chicken mixture evenly down center of tortillas; roll and place, seam side down, in baking dish. Bake, covered, for 30 minutes. Pour sour cream mixture over enchiladas; top with cheese. Recover and bake ten more minutes; let stand 15 minutes. Garnish with tomatoes and lettuce.

Makes 8 Servings

Tags: healthy chicken recipes, chicken enchiladas recipe, chicken recipes, healthy recipes

Chicken Marsala

2009-09-29T08:02:00.002-05:00

Ingredients:

4 skinless, boneless chicken breast halves
1/4 tsp. salt
1/4 tsp. black pepper
2 Tbsp. all-purpose flour
2 Tbsp. olive oil
1 cup sliced mushrooms
1/2 cup Marsala wine
2 Tbsp. fresh lemon juice
1/2 cup chicken broth

Directions:

Place chicken breasts between two sheets of plastic wrap and pound to 1/4-inch thickness. Season chicken with salt and pepper. Dredge in flour, shaking off excess.

Heat olive oil in a large skillet over medium-high heat. Add chicken to skillet, cooking 3-5 minutes on each side or until cooked through. Remove chicken to a plate.

Add mushrooms to skillet and saute 2-3 minutes. Add wine, lemon juice and chicken broth to skillet, scraping up browned bits. Bring to a boil, then lower heat to medium low. Return chicken to skillet, spooning sauce over. Simmer 2-3 minutes or until warmed through.

Serves 4

Tags: healthy chicken recipes, chicken marsala recipe, healthy recipes, chicken recipes

Grilled Chicken Salad

2009-09-27T18:43:00.003-05:00

Ingredients:

1/4 cup grape seed oil or olive oil
3 tablespoons balsamic vinegar
1 tablespoon dried dillweed
1 large clove garlic, minced
1/4 teaspoon freshly ground black pepper
1/4 teaspoon dried oregano, crushed
4 medium skinless, boneless chicken breast halves
Montreal steak seasoning or Kansas City steak seasoning
8 cups mesclun or spring salad greens or spinach
3/4 cup seedless red grapes, halved
1/3 cup crumbled goat cheese
1/4 cup pine nuts, toasted

Directions:

1. For vinaigrette, in a screw-top jar combine oil, vinegar, dillweed, garlic, pepper, and oregano. Cover and shake well; let stand 1 hour.

2. Meanwhile, sprinkle chicken breast halves lightly with steak seasoning. Grill chicken on the rack of an uncovered grill directly over medium coals for 12 to 15 minutes or until tender and no longer pink (170 degree F), turning once. Cool slightly.

3. Arrange salad greens on 4 plates; top with grapes, goat cheese, and pine nuts. Slice each chicken breast and arrange one sliced breast on each salad. Shake dressing and drizzle over the salads.

Chicken Cordon Bleu

2009-09-26T10:17:00.002-05:00

Ingredients:

2 thin chicken cutlets (3 ounces each)
2 slices each turkey-ham and reduced-fat Swiss cheese (1/2 ounce each)
1 tbsp plus 2 tsp Dijon mustard, divided
1 tsp honey
1/2 cup plus 2 tsp plain dried bread crumbs
2 tsp vegetable oil
1/2 cup canned low-sodium chicken broth
2 tsp all-purpose flour
1 tbsp sour cream

Preheat oven to 375 F. Top each chicken cutlet with 1 slice turkey-ham and 1 slice cheese; starting from the narrow end, roll each cutlet jelly-roll fashion. Secure with toothpicks.
In small mixing bowl combine 1 tbsp mustard and the honey; spread half of the mixture evenly over each chicken roll.

On sheet of wax paper arrange bread crumbs; turn chicken rools in bread crumbs, coating all sides and using all of the bread crumbs. Arrange chicken rolls on nonstick baking sheet and drizzle each with 1 tsp oil. Bake until chicken is cooked through, 25 minutes.

While chicken is baking prepare sauce. In small saucepan combine broth and flour, stirring to dissolve flour. Cook over medium-high heat, stirring, until mixture thickens, 4 minutes.
Reduce heat to low and stir in sour cream and remaining mustard; cook, stirring, 4 minutes longer (do not boil).
To serve, remove toothpicks and cut each chicken roll crosswise into 4 equal slices. Onto each of 2 serving plates pour half of the sauce and top with 4 chicken roll slices.

Serves 2

Tags: healthy chicken recipes, chicken cordon bleu, healthy recipes, chicken recipes

Oven Fried Chicken

2009-09-25T06:06:00.002-05:00

Ingredients:

2 - 3 pounds of chicken parts
White bread torn into pieces - 4 slices
Garlic - 4 cloves
Parmesan cheese - 1/4 cup grated
Dry crumbled thyme - 1 teaspoon
Salt - 1 teaspoons
Pepper - 1/2 teaspoon
Poly unsaturated margarine (low fat kind) - 2 tablespoons
Skimmed milk - 1/4 cup

Directions:

Preheat oven to 375F.
Put garlic in food processor to chop it. Then add in bread, parmesan, thyme, salt, and pepper. Process until the bread is all crumbled.
Then add butter, and process until the butter is well mixed. Place into a large bowl.
Take a piece of chicken and dip it in milk, then coat with the bread mix you just made.
Bake until the chicken is cooked. About 45 minutes to 1 hour
Serves 4

Spicy Chicken Pizza

2009-09-24T08:24:00.001-05:00

Ingredients:

2 teaspoons cooking oil
12 ounces skinless, boneless chicken breasts, cut into thin strips
1 medium sweet red pepper, cut into thin strips
10 ounce package refrigerated pizza dough
1/2 cup mild picante sauce
1/2 cup shredded sharp cheddar cheese
1/2 medium red onion, thinly sliced
Nonstick cooking spray

Directions:

Preheat the oven to 400 degrees F. In a large nonstick skillet, heat cooking oil. Cook chicken strips in the oil over medium-high heat for about 5 minutes, or until no longer pink. Remove from skillet. Add red pepper and onion; cook about 5 minutes, or until tender. Remove from skillet; set aside.

Coat a 15-x-10-x-1-inch baking pan with nonstick cooking spray. Unroll pizza dough in pan; press to form a 12-x-8-inch crust. Pinch edges of dough.

Spread crust with picante sauce. Top with chicken and vegetables; sprinkle with cheddar cheese. Bake for 13 to 18 minutes, or until crust is brown and cheese is melted.

Chicken Stew

2009-09-24T05:32:00.002-05:00

Ingredients:

1 pound(s) mushrooms, stems trimmed, caps wiped out
1/2 cup(s) finely chopped shallots
2 teaspoon(s) extra-virgin olive oil
1/2 cup(s) water
4 cup(s) reduced-sodium chicken broth
1 cup(s) thinly sliced carrots
1 teaspoon(s) fresh thyme leaves
2 bay leaves
2 pound(s) boneless, skinless chicken thighs
2 1/4-inch-thick lemon slices , including peel, seeded
1/2 teaspoon(s) freshly grated lemon zest
2 tablespoon(s) cornstarch
1/4 cup(s) whipping cream
2 tablespoon(s) lemon juice
1/2 teaspoon(s) salt
Freshly ground pepper, to taste
1 1/2 cup(s) frozen green peas
1/2 cup(s) chopped fresh parsley

Directions:

Combine mushrooms, shallots, oil and 1/4 cup water in a 5- to 6-quart Dutch oven. Cover and cook over high heat, stirring often, until mushrooms are juicy, 3 to 4 minutes. Uncover and cook, stirring often, until the mushrooms are lightly browned, 8 to 10 minutes. Add broth, carrots, thyme and bay leaves; bring to a boil.
Place chicken in a 5- to 6-quart slow cooker and lay lemon slices on top. Turn heat to high. Carefully pour in the vegetable mixture. Cover and cook until the chicken is very tender, 3 1/2 to 4 hours.
With a slotted spoon, transfer the chicken and vegetables to a bowl; discard bay leaves and lemon slices. Skim fat and pour the juices into a large saucepan; add lemon zest. Bring to a boil over high heat. Boil until reduced to 2 cups, 15 to 20 minutes.
Mix cornstarch with remaining 1/4 cup water in a small bowl. Add to the pan and cook, stirring, until slightly thickened. Add cream and lemon juice; stir until boiling. Return the chicken and vegetables to the sauce and heat through. Season with salt and pepper. Just before serving, stir in peas and parsley.
Simmered Stew variation: Total: 1 1/2 hours In Step 1, use only 1 1/2 cups broth. In Step 2, add chicken, lemon slices and lemon zest to the Dutch oven. Cover and simmer gently over low heat until the chicken is very tender, about 45 minutes. Discard lemon slices and bay leaves. Omit Step 3.
Continue with Step 4, cooking everything in the Dutch oven over medium-high heat.

Tags: healthy chicken recipes, chicken stew recipe, chicken recipes, healthy recipes

Crockpot Country Chicken

2009-09-23T15:43:00.001-05:00

Ingredients:

1 pound small white potatoes, halved
8 ounces baby carrots (half a 16-ounce bag)
1 medium onion, sliced
2 large ribs celery, sliced
8 ounces sliced mushrooms
1 1/4 pounds skinless, boneless chicken breasts, cut into pieces
2 tsp dried mixed herbs
1 14.5 ounce can crushed tomatoes
1/2 cup fat-free, low-sodium chicken broth

Directions:

Coat the inside of a 4-5 quart crockpot with nonstick cooking spray. Place vegetables in base of crockpot. Sprinkle with dried herbs. Add chicken pieces, then finish with canned tomatoes and broth. Cook on low for 6-8 hours, until vegetables are tender and chicken is cooked.

If you want to thicken the juices, make a cornstarch slurry of 2 tablespoons of cornstarch to 1/4 cup of broth or water and stir in half an hour before the end.

Serves 6.

Per Serving: Calories 224, Calories form Fat 18, Total Fat 2g (sat 0.3g), Cholesterol 55mg, Sodium 194mg, Carbohydrate 25.5g, Fiber 5.2g, Protein 26g

Cheesy Baked Chicken

2009-09-22T20:22:00.004-05:00

Ingredients:

6 boneless skinless chicken breast halves (4 to 6 ounces each)
Two slightly beaten egg whites
2/3 cup Italian seasoned bread crumbs
One jar of (26 ounces) marinara sauce
1 teaspoon dried basil
1-cup reduced-fat shredded mozzarella cheese

Directions:

Preheat oven to 400-degrees.

Dip chicken into egg whites, then bread crumbs, coating well. Arrange chicken in a 13-by9-inch baking dish. Bake ten more minutes or until chicken is no longer pink.

Yield 6 Servings.

Nutritional information per serving:
Calories: 268
Carbohydrates: 19g
Protein: 37g
Fat: 4g
Fiber: 3g
Sodium: 801mg

Asian Chicken Noodle Salad

2009-09-22T15:09:00.002-05:00

Ingredients:

4 cups of thinly cut or shredded cooked chicken
1/4 cup of peanut butter (creamy is best)
1/4 cup reduced sodium soy sauce
2 tbsp rice vinegar
2 tbsp chili garlic sauce
1 tbsp sugar
1 tbsp minced ginger
3 tbsp fat free, low sodium chicken broth or water
12 ounces linguine
2 carrots, grated
4 scallions, chopped
1 small red pepper, cut into small strips
1/3 cup fresh cilantro, chopped

Directions:

Boil linguine in a large pot of water until tender (al dente). Drain and rinse with cold water. Place linguine in a large bowl. While pasta is cooking, blend or process the peanut butter, soy sauce, vinegar, chili garlic sauce, sugar, ginger and broth until smooth.

Add chicken, carrots, scallions, pepper strips and chopped cilantro to bowl of linguine and toss. Pour peanut sauce over the pasta mixture and toss well to coat. If sauce is too thick, thin with extra broth or a little water.

Serves 4-6

Per Serving: Calories 423, Calories from Fat 84, Total Fat 9.3g (sat 1.9g), Cholesterol 64mg, Sodium 468mg, Carbohydrate 50.7g, Fiber 3.9g, Protein 34.2g

Chicken Enchilada Casserole

2009-09-22T06:11:00.002-05:00

Ingredients:

3/4	cup water
1/2	cup chopped onion
1/2	teaspoon instant chicken bouillon granules
2	cloves garlic, minced
1/8	teaspoon ground black pepper
1/2	cup light dairy sour cream
2	tablespoons nonfat dry milk powder
1	tablespoon all-purpose flour
1 1/2	cups shredded cooked chicken breast or turkey breast (about 8 ounces)
1	8-ounce can no-salt-added tomato sauce
1	4-ounce can diced green chile peppers, drained, or 1 or 2 canned jalapeño chile peppers, rinsed, seeded, and fin
2	tablespoons snipped fresh cilantro or 1/2 teaspoon ground coriander
	Nonstick cooking spray
4	6-inch corn tortillas, cut into 1-inch-wide strips
1	cup canned black beans or kidney beans, rinsed and drained
1/2	cup shredded reduced-fat Monterey Jack cheese (2 ounces)
	Fresh cilantro leaves (optional)

Directions:

1. Preheat oven to 350 degrees F. For chicken filling: In a medium saucepan, combine the water, onion, bouillon granules, garlic, and black pepper. Bring to boiling; reduce heat. Cover and simmer about 3 minutes or until onion is tender. Do not drain. In a small bowl, combine sour cream, nonfat dry milk powder, and flour; add to onion mixture. Cook and stir until thickened and bubbly. Remove from heat; stir in chicken. Set filling aside.

2. In another small bowl, combine tomato sauce, chile peppers, and snipped cilantro. Set aside.

3. Coat a 2-quart baking dish with nonstick cooking spray. Arrange tortilla strips in the baking dish. Top with chicken filling. Top with beans. Top with tomato sauce mixture.

4. Bake for 25 to 30 minutes or until heated through. Sprinkle with cheese. If desired, garnish with cilantro leaves. Let stand for 5 minutes before serving.
Makes 6 Servings.

Nutrition Facts Per Serving:

Servings: 6 (1-cup) servings
Calories 219
Total Fat (g) 6
Saturated Fat (g) 3
Cholesterol (mg) 43
Sodium (mg) 420
Carbohydrate (g) 23
Fiber (g) 5
Protein (g) 19

Tags: healthy chicken recipes, chicken enchilada casserole, chicken recipes, healthy recipes

Chicken Noodle Soup

2009-09-21T19:16:00.003-05:00

Ingredients:

4 cups low-sodium chicken broth
4 cups water
1 large onion, diced
3 celery ribs, chopped
1 cup sliced carrots
3/4 cup sliced parsnips
6 oz. medium egg noodles
1-1/2 cups cooked Rotisserie chicken breast, shredded
salt and pepper to taste

Directions:

Bring chicken broth and water to a boil in a large stockpot or dutch oven. Add onion, celery, carrots and parsnips. Reduce heat to medium-low and simmer, covered, 15-20 minutes. Add egg noodles and allow to simmer 15 more minutes or until noodles are cooked. Add chicken and heat 5 minutes. Season with salt and pepper to taste.

Serves 8.

Per serving: 169 calories, 3 g fat, 40 mg cholesterol, 376 mg sodium, 22 g carbohydrate, 2 g fiber, 14 g protein, 56% Vitamin A, 8% Vitamin C, 4% calcium, 9% iron.

Chicken Chili

2009-09-21T12:07:00.002-05:00

Ingredients:

Nonstick cooking spray
8 ounces skinless, boneless chicken breast halves, cut into 1-inch pieces
1 15-ounce can white kidney beans (cannellini beans) or Great Northern beans, rinsed and drained
1-1/4 cups reduced-sodium chicken broth
1/4 cup chopped onion
1/3 cup chopped green sweet pepper
1/2 of a small fresh jalapeño chile pepper, seeded and finely chopped*
1/4 teaspoon ground cumin
1/4 teaspoon dried oregano, crushed
1/8 teaspoon ground white pepper
1 clove garlic, minced
2 tablespoons chopped tomato (optional)
2 tablespoons sliced green onion (optional)
2 tablespoons shredded Monterey Jack cheese (1 ounce) (optional)

Directions:

1. Lightly coat an unheated medium skillet with nonstick cooking spray. Preheat skillet over medium-high heat. Brown chicken in hot skillet; drain off fat.

2. In a 1-1/2-quart slow cooker, combine chicken, drained beans, broth, onion, sweet pepper, chile pepper, cumin, oregano, white pepper, and garlic.

3. Cover and cook on low-heat setting for 5 to 6 hours or on high-heat setting for 2-1/2 to 3 hours. If no heat setting is available, cook for 4 to 5 hours.

4. If desired, sprinkle individual servings with tomato, green onion, and cheese. Makes 2 servings.

Nutrition Facts

Calories 275,
Total Fat (g) 2,
Saturated Fat (g) 0,
Cholesterol (mg) 66,
Sodium (mg) 750,
Carbohydrate (g) 33,
Fiber (g) 11,
Protein (g) 40

Tags: healthy chicken recipes, chicken chili recipe, chicken recipes, healthy recipes

Chicken Fajita Wraps

2009-09-21T08:50:00.000-05:00

Ingredients:

1 tablespoon lime juice
1/4 teaspoon salt, divided
1/8 teaspoon freshly ground pepper
2 tablespoons reduced-fat sour cream
1 1/2 teaspoons chopped fresh cilantro
Several dashes of hot sauce, to taste
1/8 teaspoon ground cumin
1 small onion, thinly sliced
2 whole-wheat tortillas, heated (see Tip)
1/2 cup shredded lettuce
1 plum tomato, thinly sliced

Directions:

Preheat broiler.
Place chicken in a shallow dish and sprinkle with lime juice, 1/8 teaspoon salt and pepper. Let stand at room temperature for 10 minutes.
Whisk sour cream, cilantro, hot sauce, cumin and the remaining 1/8 teaspoon salt in a small bowl.
Place the chicken and onion on a lightly oiled baking sheet and broil for 3 to 5 minutes. Turn the chicken over and stir the onion. Broil until the chicken is no longer pink in the middle, 3 to 5 minutes more. Transfer to a cutting board and cut into thin slices.
To assemble wraps: Place the tortillas on a work surface or plate. Top each with half of the chicken, onion, lettuce and tomato. Top each with half of the sour cream mixture and roll into wraps. Serve immediately.

Per serving : 299 Calories; 7 g Fat; 1 g Sat; 1 g Mono; 66 mg Cholesterol; 29 g Carbohydrates; 28 g Protein; 3 g Fiber; 529 mg Sodium; 346 mg Potassium

2 Carbohydrate Serving

Tags: healthy chicken recipes, chicken recipes, chicken fajita wrap, chicken wrap recipes