Creamy Chicken with Toasted Parmesan

Ingredients:

  • 2 chicken breasts, cut into 1 1/2 inch cubes
  • 6 oz plain Greek yogurt
  • 1/2 tsp garlic salt
  • 1/2 tsp onion powder
  • 1 tsp Italian seasoning
  • 4 tbs parmesan
  • dash of black pepper & chili powder

Directions:

  1. Preheat oven 375 degrees.
  2. Mix chicken breast, Greek yogurt, garlic salt, onion powder, Italian seasoning, and 2 tbs parmesan in a bowl.
  3. Pour the chicken into a oven-safe dish and bake for 35 minutes.
  4. While the chicken bakes, combine remaining parmesan, black pepper, and chili powder in a small bowl.
  5. Lay parchment paper on a baking sheet and spoon the parmesan mix into 2 mounds onto the parchment paper.
  6. Use the back of the spoon to flatten the mounds. Add the parmesan to the oven during the last 5-8 minutes of the chicken’s baking time until the parmesan is golden brown.
  7. Plate the chicken and crumble the parmesan on top.

 

 

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Chicken Fajita Strips

I have some issues with chicken. I hate prepping it and I hate even more to cook it. I’m always so paranoid of undercooking it that I end up overcooking it. Either that or I cut it open several times during the cooking process to check if it’s done. Yes, amateur cook is I.

I eat it because I know its health benefits but rarely ever order it when I go out. To be perfectly honest, I think chicken is plain and boring. So, when I find an easy chicken recipe that tastes good, it’s like finding a four leaf clover.  Below is one of those recipes. It is semi-homemade so the prepping and cooking process is quick. Also, I find that cutting the chicken into strips, seasoning it, then cooking it seals in the juices much better than cooking a whole chicken breast.

Ingredients:

  • 1 lb chicken breast
  • 1 packet chicken fajita seasoning
  • 1/2 white onion, sliced
  • 8 oz roasted red peppers (from the jar)
  • 1/2 tbs minced garlic
  • cooking spray

Directions:

  1. Slice chicken breasts into 1-inch strips and place in a bowl.
  2. Spray the chicken with cooking spray for one second and add the fajita seasoning (leave 1-2 tablespoons of seasoning for the vegetables). Use your hands to rub the seasoning into the chicken.
  3. Preheat a pan over medium heat or indoor grill at 350º with cooking spray.
  4. Place the chicken strips on the cooking surface and cook for about 2 minutes on each side. Set the chicken to the side.
  5. Preheat a pan over medium heat with cooking spray. Add garlic and saute until fragrant.
  6. Add onions and 1/2 of the remaining seasoning and cook until they begin to soften. Stir in roasted red peppers and the rest of the seasoning and cook for 1 minute.

I left my vegetables separate from the chicken but you can add the chicken into the pan with the vegetables to combine and reheat the chicken. You can also use fresh bell peppers instead of the canned. Of course, you would have to cook fresh bell peppers for a bit longer. Omit the vegetables for attack phase or pure protein days.

If you want to add some oat bran to the meal, consider eating this dish with some oat bran tortillas. Recipe here.

Chicken w/ Rosemary Cream Sauce

Ingredients:

  • 4 chicken breast halves
  • 1/2 cup fat free chicken broth
  • 1/2 cup chopped green onions
  • 1/4 cup white wine
  • 1 tsp fresh rosemary – minced
  • 1/2 cup fat free half and half
  • salt and pepper
  • cooking spray

Directions:

  1. Heat pan over medium heat with cooking spray.
  2. Season both sides of chicken breasts with salt and pepper.
  3. Add chicken to pan and cook for 3 minutes per side.
  4. Add green onions, wine, and rosemary and cook for 30 seconds.
  5. Add chicken broth and cook for 2 minutes.
  6. Stir in half and half and cook for 2 minutes.

Note: This is a thin, light cream sauce. If you prefer your sauce thicker, dissolve a tsp or two of cornstarch in hot water and add it to the sauce. Heat it to the simmer and take it off the stove to thicken.

 

(Source: http://www.myrecipes.com/recipe/chicken-with-rosemary-sauce-10000000491533/)

 

Caramelized Onion Chicken

Caramelized Onion Chicken

Ingredients:

  • 4 chicken breast halves
  • 2 large onions, sliced
  • 4 cloves garlic, minced
  • 1/3 cup splenda brown sugar
  • 2 tbs white wine vinegar
  • salt and pepper to taste

Directions:

  1. Use cooking spray to grease a large baking dish.
  2. Place chicken in the dish and sprinkle with salt and pepper.
  3. Preheat oven at 425 degrees F.
  4. Heat pan on medium with cooking spray.
  5. Add garlic and onions and top with more cooking spray.
  6. Cook onions until soft. Then, add brown sugar, vinegar, and salt to taste.
  7. Cook for about 7 minutes and remove from heat.
  8. Place onions on top of chicken breasts and bake for 20 minutes.

(source: http://americanfood.about.com/od/meatsandpoultry/r/caronichic.htm)

Garlic-Herb Chicken

Garlic-Herb Chicken

Ingredients:

  • 4 chicken breasts
  • 1/3 cup white wine
  • 1.5 cups fat free chicken broth
  • 1 onion, chopped
  • 3 garlic cloves, minced
  • 1 tsp italian-herb seasoning
  • 4 tbs corn starch
  • salt and pepper to taste

Directions:

  1. Heat a large pot on medium heat with cooking spray and brown chicken breasts on both sides.
  2. Pour in chicken broth, garlic, onions, garlic-herb seasoning, salt and pepper.
  3. Increase heat to high and bring to a boil.
  4. Cover and simmer for 15 minutes until chicken is cooked through but still tender.
  5. Remove chicken breasts, cut into 1 inch cubes, and keep warm.
  6. Dissolve corn starch in 4 tbs hot water and add mixture to pot.
  7. Bring to a boil, stirring constantly.
  8. Remove from heat and add chicken back in.

Chicken Thighs in Chipotle Cream Sauce

Chicken thighs were on sale at my local groceries store this week and you know how I love to save money so, guess what? You’ve got some chicken thighs recipes coming your way! Earlier tonight, we made chicken thighs in a gorgeous chipotle cream sauce. Personally, I’ve never cooked with chipotle peppers before so I was surprised when the spiciness of this sauce snuck up on me! No, chipotle peppers aren’t exactly ghost chilis but they actually have a nice kick. With that said, this dish is for all the spicy food lovers out there.

Chicken Thighs in a Chipotle Cream Sauce

Ingredients:

  • 6 chicken thighs, skin removed
  • 1.5 cups skim milk
  • 1 cup fat free sour cream
  • 2 chipotle peppers in adobo sauce
  • 2 tbs chicken bouillon granules
  • salt, pepper, & paprika to taste

Directions:

  1. Preheat oven 375 degrees.
  2. Spray baking sheet with cooking spray.
  3. Place chicken thighs on sheet and lightly season with salt, pepper, & paprika.
  4. Bake chicken thighs for 50 minutes.
  5. While chicken is baking, use blender to puree chipotle peppers, sour cream, milk, and chicken granules until smooth.
  6. Spray large pan with cooking spray and heat on medium. Then, add sauce and season with salt to taste.
  7. Bring sauce to a simmer and reduce to low heat.
  8. Once chicken is done baking, add thighs to the sauce and simmer for 10 minutes.

 

(source: http://allrecipes.com/recipe/chicken-with-chipotle/detail.aspx)

Kung Pao Chicken

Kung Pao Chicken

Ingredients:

  • 1 lb chicken breasts, cut into 1 inch cubes
  • 2 tbs white wine
  • 2 tbs soy sauce
  • 2 tbs cornstarch, dissolved in 2 tbs water
  • 1 oz hot chile paste
  • 1 ts white vinegar
  • 2 ts splenda brown sugar
  • 1/2 cup chopped green onions
  • 1 tbs garlic, chopped

Directions:

  1. Combine 1 tbs wine, 1 tbs soy sauce, and 1 tbs of cornstarch/water mixture.
  2. Toss in chicken and allow to marinade in the fridge for 30 minutes.
  3. In a separate bowl, combine 1 tbs wine, 1 tbs soy sauce, 1 tbs cornstarch/water mixture, brown sugar, chili paste, and vinegar. Set aside.
  4. Heat skillet on medium with cooking spray.
  5. Remove chicken from marinade and brown in skillet until cooked through.
  6. In a separate skillet, slowly heat sauce made in step 3 until aromatic.
  7. Add chicken and allow to simmer in sauce for a few minutes.
  8. Serve with fresh chopped green onions as garnish.
   

(source: http://allrecipes.com/recipe/kung-pao-chicken/)