Honey Garlic Chicken

Good low-calorie crock pot recipe.  Easy to put together and ready in about four hours.

HONEY GARLIC CHICKEN

Recipe Notes

From the blog slenderkitchen.com.  Nutritional information below is for chicken only.  Does not include information for rice as seen above.

Nutritional Information (per serving - serves 6)

201 calories - 1 g. fat - 17 g. carbohydrates - 33 g. protein - 0 g. fiber

Ingredients

• 2 lb. boneless, skinless chicken breasts, cut into small chunks
• 3 garlic cloves, minced
• 3/4 tsp. dried basil
• 1/3 c. low-sodium soy sauce (Do not use regular.  The result is too salty.)
• 1/3 c. ketchup
• 1/4 c. honey
• 1/8 tsp. red pepper flakes

Instructions

1.  Whisk together garlic, basil, soy sauce, ketchup, and honey.

2.  Add chicken to crock pot.

3.  Pour sauce over chicken and mix everything together.

4.  Cook on low for 3-4 hours or until chicken is cooked through but not dry.

5.  Remove chicken from sauce to a baking sheet covered with foil.

6.  Broil for 5 minutes to create a crispy outside.

7.  Return to sauce and serve over rice.

Sweet & Spicy Bacon Chicken Wraps

This little gem is courtesy of a nice little blog called The Little Kitchen That Could.  These are a great appetizer for both a fancy dinner party and a casual get-together.  Easy to put together (just allow some time for assembly because the cutting and wrapping can take awhile).

SWEET & SPICY BACON CHICKEN WRAPS

Recipe Notes

The original recipe calls for bacon slices to be divided into thirds.  I have found that this preparation makes the bacon slices too tall for the chicken pieces.  I have halved the bacon slices lengthwise first, then slice vertically into thirds, and I find that this works better.

Ingredients

• 1 to 1-1/4 lb. skinless, boneless chicken breasts, cut into one-inch cubes
• 1 package sliced bacon (I use center cut)
• 2/3 c. firmly-packed brown sugar
• 2 tbsp. chili powder
• Toothpicks (for assembly/serving)

Instructions

1.  Preheat oven to 350 degrees.

2.  Cut each bacon slice lengthwise and then into thirds vertically (you will have six total pieces of bacon from each original slice off the slab).

3.  Wrap bacon pieces around chicken pieces and secure with a toothpick.

4.  Mix brown sugar and chili powder.

5.  Toss chicken/bacon wraps in brown sugar/chili powder mixture.

6.  Arrange wraps on a broiler pan lined with foil and coated with Pam.

7.  Bake 35-40 minutes or until bacon is crisp.

Grilled Chicken Salad with Strawberries & Feta

This is a very simple summer salad that is both healthy and a great way to repurpose grilled chicken leftovers.  Just grill a couple of extra chicken breasts the night before and dinner is halfway made the next evening.

GRILLED CHICKEN SALAD WITH STRAWBERRIES AND FETA

Recipe Notes

Recipe courtesy of Cooking Light.

Nutritional Information (per serving - serves 4)

358 calories - 17.3 g. fat - 39 g. protein - 10 g. carbohydrates - 2 g. fiber

Ingredients

• 3 tbsp. extra-virgin olive oil, divided
• 3 tbsp. white balsamic vinegar, divided
• Four 6-oz. boneless, skinless chicken breasts
• 1/2 tsp. salt
• 1/2 tsp. pepper
• 1/8 tsp. sugar
• 2 c. halved strawberries
• 4 c. baby arugula
• 1/2 small red onion, thinly sliced
• 1/3 c. feta cheese (crumbled)

Instructions

1.  Combine 2 tbsp. olive oil and 2 tbsp. white balsamic vinegar in a zip-top plastic bag.  Add chicken and seal.  Marinate for 10 minutes, turning occasionally.

2.  Heat grill pan or grill.  Sprinkle chicken with 1/4 tsp. salt and 1/4 tsp. pepper.  

3.  Grill until chicken is done (approximately 5 minutes on each side).  Let cool and thinly slice.

4.  Combine remaining 1 tbsp. olive oil, 1 tbsp. white balsamic vinegar, 1/4 tsp. salt, 1/4 tsp. pepper, and sugar in a large bowl.  Stir with a whisk until well incorporated.

5.  Add strawberries and toss to coat. 

6.  Add arugula and red onion to strawberry mixture.  Toss gently to combine.

7.  Divide salad among four plates and sprinkle with feta cheese.  Top evenly with sliced chicken and serve.

Oven-Fried Chicken Tenders

This is one of my mom's go-to meals for family get togethers.  Serve with BBQ beans and a big salad.

OVEN-FRIED CHICKEN TENDERS

Recipe Notes

I like to use the Kellogg's corn flake crumbs in a box (instead of crushing corn flakes myself).  The pre-boxed crumbs are almost pulverized so they coat the chicken nicely.

Ingredients

• 1-1/2 lb. chicken tenders
• 1 c. buttermilk
• 1 tsp. Tabasco sauce (I used Cholula)
• 1-3/4 tsp. salt, divided
• 1/2 tsp. pepper
• 2 c. cornflake crumbs
• 1/2 tsp. cayenne pepper
• 1 tbsp. olive oil

Instructions

1.  Combine buttermilk, Tabasco, 3/4 tsp. salt, and pepper in a large zip-top plastic bag.

2.  Add chicken tenders, seal, and refrigerate overnight or let sit for at least one hour at room temperature.

3.  Mix cornflake crumbs, cayenne pepper, 1 tsp. salt, and olive oil with fingertips until olive oil is evenly distributed.

4.  Dredge chicken fingers in coating and arrange on a rimmed baking sheet coated with cooking spray.

5.  Bake at 375 degrees for 25-30 minutes or until golden brown and crisp.

Gwyneth Paltrow's Japanese Chicken Meatballs

This recipe was relatively easy and fast.  I served the meatballs over rice with a green salad.

JAPANESE CHICKEN MEATBALLS

Recipe Notes

Gwyneth's original recipe calls for making your own hoisin sauce (recipe here).  I did make my own when I tried the recipe, but considering how expensive red miso paste is and considering that good-quality hoisin sauce is available without having to make it, I will likely just buy hoisin sauce next time.

Ingredients

• 1 lb. ground chicken (I used 99% lean ground turkey because I couldn't find chicken)
• 1/2 tsp. coarse salt
• 1/2 tsp. freshly-ground black pepper
• 1 garlic clove, finely minced
• 1 tsp. freshly-grated ginger
• 1 tbsp. soy sauce
• 2 tsp. good-quality maple syrup
• 2 tbsp. neutral oil (canola or grapeseed)
• Hoisin sauce for serving

Instructions

1.  Mix chicken with salt, pepper, garlic, ginger, soy sauce, and maple syrup.

2.  Roll chicken mixture into golf ball-sized meatballs (20-24 total).

3.  Heat oil in a large skillet and add meatballs.  Pan-fry until cooked through.

4.  Serve with hoisin sauce.

Honey Mustard Chicken

 

I found this recipe on Pinterest (courtesy of inspireddreamer.com), but my mom made a version of this chicken growing up that I hadn't had in years.  The recent recipe posting called it "The World's Best Chicken", but I've always known it as Honey Mustard Chicken, so that's what you are getting here!  Serve this saucy chicken with white rice and a big salad. 

 

HONEY MUSTARD CHICKEN

 

Recipe Notes

The original recipe calls for cooking the dish uncovered at 425 degrees for 30-40 minutes.  I found it to work best to cook (covered with foil) for 35 minutes in a 400 degree oven, but my oven runs hot because it's a convection oven.

 

Ingredients

• 4 boneless, skinless chicken breasts
• 1/2 c. Dijon mustard
• 1/4 c. pure maple syrup
• 1 tbsp. red wine vinegar
• Salt & pepper
• Rosemary for serving (optional)

 

Instructions

1.  Preheat oven to 400 degrees.

2.  In a small bowl, whisk together mustard, maple syrup, and vinegar.

3.  Grease a 9x13 baking dish with cooking spray.  Place chicken breasts in dish and season generously with salt and pepper.

4.  Pour mustard mixture over chicken (make sure each chicken breast is well-coated).

5.  Bake, covered, for 30-40 minutes, depending on your oven.

 





Sadie's Corner: Rosemary Chicken and Corn Quinoa

This Southern Living meal (recipe here) looked really great.  It has a great flavor combination (corn and kale) and good, complimentary herbs (rosemary) for the chicken breast.  However, there are two lessons here that I considered before I tried the recipe, and I wish that I'd listened more closely:

1.  This recipe needs a sauce.  When I was reading the ingredient list, it was clear that there was no sauce component to the dish, just a small amount of lemon juice squeezed over it at the end to boost flavor.  My fears were confirmed when we tried the dish: it really needed a sauce.

2.  Never, ever believe the recipe for the amount of time it will take to cook chicken in a pan.  This particular recipe suggested 6 minutes per side.  I left the chicken in the pan for a total of 18+ minutes and Corey's (which was a thicker chicken breast than mine) was unsafely pink when he cut into it.  There is a very fine line between cooking chicken in a pan thoroughly and either burning it or drying it out.  My advice?  Bake chicken (or pan sear it and then finish it in the oven) when possible.  It will maintain more moisture and stand a better chance of cooking through.

Sadie was very excited that she got to try my chicken.  Doesn't she look deserving of some leftovers?

Orange and Mixed Green Salad with Chicken

This recipe is a great use for leftover grilled chicken.  Slice it thin along the grain.  Very light, very healthy weeknight meal that takes very little time.  Weight Watchers Points Plus on this meal is 6 PP+.

 

ORANGE & ARUGULA SALAD WITH CHICKEN

 

Recipe Notes

The original recipe called for watercress, but I like an herb mix salad blend with a little arugula for this meal.

 

Nutritional Information (per serving - serves 4)

214 calories - 9 g. fat - 13 g. carbs - 2 g. fiber - 21 g. protein

 

Ingredients

• 2 grilled skinless, boneless chicken breast halves, sliced thinly
• 2 tbsp. chopped fresh chives
• 1 tbsp. olive oil
• 1 tbsp. honey
• 1 tbsp. lemon juice
• 1 tbsp. water
• Dash of salt
• 4 c. torn mixed lettuces or watercress (I prefer herb mix salad blend)
• 2 medium navel oranges, peeled, seeded, and sliced crosswise
• 1 tbsp. toasted hazelnuts, chopped
• 1/4 c. crumbled feta cheese

Instructions

1.  Toast hazelnuts in a 350 degree oven for 8-10 minutes or until lightly toasted.  Place hazelnuts in a kitchen towel or paper towel and rub until brown paper skins come off.

2.  Whisk together chives, olive oil, honey, lemon juice, water, and salt.

3.  Add dressing to salad greens and toss to coat.

4.  Divide salad among four plates. 

5.  Arrange chicken and oranges on plate. 

6.  Sprinkle with feta cheese and hazelnuts.  Sprinkle with ground black pepper, if desired.  Serve and enjoy!



 

 

 



Crusted Honey Mustard Chicken

Here is another take on crusted chicken - this time with corn flakes and bottled honey mustard sauce.  I never thought that honey mustard, dill, and green onions would go well together, but I loved this recipe and so (surprisingly) did Corey.  This is a Weight Watchers recipe and the Points Plus value is 10.

CRUSTED HONEY MUSTARD CHICKEN

Recipe Notes

I made extra cornflake crumbs to make it easier to bread the chicken.  To make the cornflake crumbs, I just took plain cornflakes and pulsed them in my Cuisinart.

Ingredients

• 2/3 c. light honey mustard dressing (I used Newman's Own)
• Salt & pepper
• 2 tsp. fresh dill, chopped
• 1 medium uncooked green onion, finely sliced
• 1 c. cornflake crumbs
• 1 lb. boneless skinless chicken breasts (4 oz. each)

Instructions

1.  Preheat oven to 425 degrees.  Line a shallow pan with foil and spray with cooking spray.

2.  In a small bowl, combine honey mustard dressing, salt, pepper, dill, and scallions.  Remove 1/3 c. honey mustard mixture (approx. half) and set aside for serving.

3.  Place cornflake crumbs on a plate.

4.  Dip chicken first in dressing mixture and then in cornflake crumbs.  Coat chicken breasts thoroughly with cornflakes.  Place chicken in the prepared pan.

5.  Bake until chicken is golden and cooked through, or approximately 13-15 minutes.

6.  Serve with remaining honey mustard mixture.

Honey Mustard Pretzel-Crusted Chicken

This chicken dish is good with a simple salad and mashed potatoes.

HONEY MUSTARD PRETZEL-CRUSTED CHICKEN

Recipe Notes

The original recipe calls for bottled water and clover or orange blossom honey to make the homemade honey mustard.  I don't know what planet the author lives on, but on my planet, we're on a budget, so I used tap water and plain old Burleson's honey.  This recipe makes lots more pretzel/panko crumbs than you will need, but it is nice to have the extra to make sure that your chicken breasts get coated properly.

Ingredients

• 2 c. panko crumbs
• 2 c. pretzel crumbs (pretzels pulsed in a Cuisinart until coarsely ground)
• 1/2 c. olive oil
• 1/2 c. Dijon mustard
• 1/3 c. honey
• 1/4 c. water
• 3 tbsp. red wine vinegar
• 1 lb. boneless, skinless chicken cutlets (4 oz. each)
• 1/2 c. flour

Instructions

1.  Preheat oven to 400 degrees.  Spray a cookie sheet covered with aluminum foil with cooking spray.

2.  Combine panko crumbs and pretzel crumbs in a medium bowl.

3.  Combine oil, mustard, honey, water, and vinegar in a food processor and pulse until smooth.

4.  Season chicken cutlets with salt and pepper.

5.  Prepare three dredging stations: one with flour, one with 1/2 of the honey mustard dressing, and one with the pretzel crumb mixture.

6.  Dredge chicken breasts one at a time in flour, then in honey mustard (allowing for excess to drip off), and finally in pretzel crumbs.  Place on the greased baking sheet.

7.  Bake for 16-25 minutes (mine took approx. 20 minutes) until cooked through.  Let chicken sit for five minutes before serving.

8.  Serve with additional honey mustard dressing.

Crock Pot Salsa Chicken Tacos

I also found these Crock Pot chicken tacos on Pinterest and thought they looked healthy and flavorful.  They were very easy to assemble and I was able to leave everything in the morning and had dinner almost finished when I got home that afternoon!

Recipe Notes

The original recipe calls for cooking the recipe on high for four hours.  I made the chicken breasts on low for eight hours (as directed here) and they came out great.  We served these with both corn and flour tortillas.  The flour tortillas probably had the best flavor, but the corn tortillas were a bit more healthy.

Ingredients

• Four boneless, skinless chicken breast halves
• 1 packet taco seasoning mix
• 1 c. salsa (I used Pace mild)
• 1 can Healthy Request 99% fat free cream of chicken soup
• 1/2 c. sour cream
• Flour or corn tortillas for serving

Instructions

1.  Place chicken breasts in the bottom of your Crock Pot.  Sprinkle with taco seasoning mix.

2.  Combine salsa and cream of chicken soup in a small bowl.  Pour over chicken breasts.

3.  Cook on low for 8 hours.  Chicken breasts should be fork-tender and easy to shred.

4.  Shred chicken breasts and stir in sour cream.

5.  Serve with tortillas.

Grilled Chicken with Chorizo Confetti

This recent Cooking Light recipe was a hit.  It takes quite a bit of time to assemble (especially if you're making other components to the dinner such as sides), and Corey and I preferred to grill the chicken outside instead of pan grilling it as the recipe suggests.

GRILLED CHICKEN WITH CHORIZO CONFETTI

Recipe Notes

Instead of pan grilling the chicken, Corey grilled it outside for me after marinating the chicken breasts in Ken's Light Northern Italian dressing, Worchestershire sauce, and Dijon mustard.

Nutritional Information (per serving - serves 4)

254 calories - 8.2 g. fat - 1.2 g. fiber - 3.6 g. carbs - 39.2 g. protein

Ingredients

• Four (6 oz) boneless, skinless chicken breast halves
• Kosher salt and pepper
• 1/4 c. Mexican pork chorizo, casings removed (about 1/2-2/3 of one link)
• 1/4 c. minced onion
• 2 tbsp. diced carrots
• 1/4 c. diced red bell peppers
• 1/4 c. diced yellow bell peppers
• 2 tbsp. diced green bell peppers
• 1/4 c. chicken stock
• 1 tbsp. chopped fresh cilantro (or more, depending on your taste)

Instructions

1.  Grill chicken either in a grill pan or outdoor grill until desired doneness.

2.  Meanwhile, heat a skillet over medium high heat.  Add chorizo and cook, stirring to crumble.

3.  Add salt and pepper, onion, and carrot.  Cook 2 minutes or until softened, stirring occasionally.

4.  Add bell peppers, cook 1-2 minutes or until crisp-tender.

5.  Add chicken stock and simmer until chicken stock almost evaporates.  Stir to loosen browned bits.

6.  Spoon chorizo over grilled chicken and sprinkle with cilantro.



Walnut & Rosemary Oven Fried Chicken - Follow Up

I posted the recipe for Walnut Rosemary Oven Fried Chicken earlier this month - here is the photo that my blogging program wouldn't let me post!  Enjoy!

Walnut & Rosemary Oven-Fried Chicken

For some reason, my blogging program is not allowing me to add a photo right now....one will follow when I am able!  I believe this recipe (from a 2010 edition of Cooking Light) recently resurfaced in their "Best Of" issue.  This was an easy chicken dish that works well with potatoes and a nice big salad or green vegetable.  Easy and fast!  Enjoy!

WALNUT & ROSEMARY OVEN-FRIED CHICKEN

Recipe Notes

I did not have the time or patience to saute the panko breadcrumbs before assembling and it still tasted great.  Do what works for you with the time you have available.

Nutritional Information (per serving - serves 4)

292 calories - 9.6 g. fat - 42.7 g. protein - 0.9 g. fiber - 6.8 g. carbs

Ingredients

• 1/4 c. lowfat buttermilk
• 2 tbsp. Dijon mustard
• 4 chicken cutlets (6 oz. each)
• 1/3 c. Japanese breadcrumbs/panko
• 1/3 c. finely chopped walnuts
• 2 tbsp. grated fresh Parmesan cheese
• 3/4 tsp. minced fresh rosemary
• Salt & pepper to taste
• Cooking spray

Instructions

1.  Preheat oven to 425 degrees.

2.  Heat a small skillet over medium high heat.  Add panko and cook 3 minutes or until golden brown, stirring frequently.  (I skipped this step).

3.  Combine panko, walnuts, Parmesan, rosemary, and salt and pepper in a shallow dish.

4.  Combine buttermilk and mustard in a zip top plastic bag.  Add chicken and stir chicken to coat.

5.  Remove chicken from buttermilk mixture and discard buttermilk.  Dredge chicken in panko mixture. 

6.  Coat a baking sheet with cooking spray and arrange chicken on baking sheet.  Bake at 425 degrees for 13 minutes or until chicken is done.  Garnish with rosemary leaves, if desired.

Lemony Chicken Saltimbocca

This little Cooking Light recipe has appeared in several editions of the magazines, including at least one "greatest hits".  I figured it was time that we tried the recipe, especially considering that it was pretty quick and only required one pan.  I served this with rice and green beans.

LEMONY CHICKEN SALTIMBOCCA

Recipe Notes

Corey thought the whole sage leaves were a bit off-putting, but I loved them.  If you don't like to eat the actual sage leaves, just discard when you are cutting your chicken.

Nutritional Information (per serving - serves 4)

202 calories - 7.5 g. fat - 30.5 g. protein - 0.2 g. fiber - 2.3 g. carbohydrate

Ingredients

• Four (4 oz.) chicken cutlets
• 1/8 tsp. salt
• 12 fresh sage leaves
• 2 oz. thinly-sliced prosciutto, cut into 8 thin strips
• 4 tsp. extra-virgin olive oil, divided
• 1/3 c. fat free chicken broth
• 1/4 c. fresh lemon juice
• 1/2 tsp. cornstarch
• Lemon wedges (optional)

Instructions

1.  Sprinkle chicken with salt.  (I also added a little pepper.)

2.  Place 3 sage leaves on each cutlet and wrap two prosciutto slices around each cutlet to secure sage leaves in place.

3.  Heat a large skillet over medium heat.  Add 1 tbsp. oil to pan and swirl to coat. 

4.  Add chicken to pan, cook for 2+ minutes on each side or until done.  Remove chicken from pan and keep warm.

5.  Combine chicken broth, lemon juice, and cornstarch to the pan, stirring with a whisk until smooth.  Add remaining 1 tsp. olive oil and bring to a boil, continuing to stir.

6.  Cook for one minute or until slightly thickened, stirring constantly with a whisk.

7.  Spoon sauce over chicken.  Serve with lemon wedges, if desired.

Chicken Enchiladas Verdes

 





These chicken enchiladas were recently featured in Southern Living.  I am lazy and didn't want to make my own tomatillo salsa, so I modified this a bit and also used bottled tomatillo salsa (I used Herdez).  I also cut the cheese to make them a bit more healthy as well.  Corey LOVED these and so did I!

 

CHICKEN ENCHILADAS VERDES

 

Recipe Notes

These can be assembled the day before and refrigerated until ready to cook.  Be sure to stop after Step 7 below if making ahead.

 

Ingredients

•   1 c. diced sweet onion
•   3 garlic cloves, minced
•   1 tbsp. canola oil
•   2 c. chopped fresh baby spinach
•   2 (4.5 oz.) cans chopped green chiles, drained
•   3 c. shredded cooked chicken breast
•   8 oz. (1 package) reduced-fat cream cheese
•   6 oz. (1-1/2 c.) shredded hot pepper jack cheese
•   8 (8 inch) soft taco-sized flour tortillas
•   1/3 c. chopped fresh cilantro
•   Bottled tomatillo salsa
•   1 medium avocado, diced

Instructions

1.  Preheat oven to 350 degrees.

2.  Saute onion and garlic in canola oil for five minutes or until tender.

3.  Add spinach and green chiles.  Saute until spinach has wilted (1-2 minutes).

4.  Add chicken and reduced-fat cream cheese.  Stir constantly until cheese melts.

5.  Add salt and pepper to taste.

6.  Spoon approx. 1/2-3/4 c. chicken mixture down the center of each tortilla. 

7.  Sprinkle pepper jack cheese over chicken mixture, then roll up tortillas and place in a 9x13 glass baking dish coated with cooking spray.  Tortillas should be placed seam-side down.

8.  Lightly spray tortillas with Pam cooking spray.

9.  Bake at 350 degrees for 30-35 minutes or until golden brown.

10.  Top with tomatillo salsa, followed by avocado and chopped cilantro.

 

Crock Pot Chicken Chili

Found this recipe on Pinterest....it was a really easy Crock Pot dinner worth mentioning.  It's very healthy too - no added fat, butter, or oil.  I served this over rice with a big salad.

CROCK POT CHICKEN CHILI

Recipe Notes

According to the original poster, this recipe makes approximately eight servings with about 200 calories per serving.  I have not verified the nutritional information, but considering the ingredients, it sounds about right. 

Ingredients

• One can of black beans
• One can of kidney beans
• One can of corn
• 16 oz. tomato sauce
• 28 oz. diced tomatoes
• One packet of taco seasoning
• 1 tbsp. of chili powder
• 3 boneless, skinless chicken breasts

Instructions

1.  Add all ingredients to Crock Pot.

2.  Cook for 6 hours high or 10 hours on low.

3.  Shred chicken breasts, mix well, and serve with sour cream, shredded cheese, etc.

Mango & Avocado Salsa

My husband liked this salsa over chicken so much, he told me the dinner was one of his "Top 2 Favorite Dinners Ever".  Serve this over chicken or fish or as a taco topping.  Because it is mostly fruits and vegetables, one serving has less than 100 calories and lots of "good" fats.  Thanks Martha Stewart Food for this great recipe.

MANGO & AVOCADO SALSA

Recipe Notes

Make this immediately before serving so that the avocado doesn't start to turn brown.  Also, I think that one of the keys to the red onion is the fine dice - mince as small as possible.

Nutritional Information (per 1/2 c. serving - serves 6)

91 calories - 6.9 g. fat - 8.2 g. carbs - 0.9 g. protein - 2.7 g. fiber

Ingredients

• 1 avocado (halved, peeled, pitted, and diced medium to small)
• 1 ripe mango (peeled, pitted, and diced medium to small)
• 1 small red onion, diced fine
• 1/4 c. finely-chopped fresh cilantro
• 1 jalapeno pepper, minced
• 2 tbsp. fresh lime juice (approx. 2 small limes or 1 medium lime)
• 1 tbsp. olive oil
• 1/2 tsp. coarse salt 

Instructions

1.  In a bowl, combine all ingredients.
2.  Serve immediately.

Deviled Chicken

This is a quick and easy Cooking Light dinner. I served it with steamed broccoli and herbed cous cous pilaf and it all went very well together.

DEVILED CHICKEN

Recipe Notes

I didn't have any prepared mustard or dijon mustard on hand, so I used honey mustard this last time I made this recipe and it turned out great. Just a little sweetness to go with the tang and the spice!

You can also use chicken cutlets (as I did here). Your chicken goes farther, the portions are more reasonable, and the recipe cooks more evenly.

Ingredients

• Four 8-oz. boneless, skinless chicken breast halves


• 1/2 tsp. black pepper


• 1/4 tsp. salt


• 2 tbsp. prepared, dijon, or honey mustard


• 1/2 tsp. ground red pepper


• Two 1-oz. slices of French bread baguette (I used white sandwich bread)

Instructions

1. Preheat oven to 475 degrees.

2. Sprinkle chicken with salt and pepper. Lightly coat with cooking spray.

3. Place chicken breasts on a rack of a broiler pan or roasting pan coated with cooking spray. Bake at 475 degrees for 15 minutes, remove pan from oven.

4. Combine mustard and red pepper and brush the mixture over the chicken.

5. Pulse bread in a Cuisinart until crumbs form (approx. 1 cup).

6. Sprinkle breadcrumbs evenly over chicken and mustard mixture. Press lightly to adhere and lightly spray with cooking spray to prevent breadcrumbs from burning.

7. Return pan to oven and bake for 10 minutes more (or until breadcrumbs are browned).

Chicken Rollatini with Spinach & Parmesan

Found this on Pinterest and Corey loved it. It's also very diet-friendly. The recipe is originally from skinnytaste.com.

CHICKEN ROLLATINI WITH SPINACH & PARMESAN

Recipe Notes

Requires some prep work, so make this on a night when you're not in a hurry for a meal. I saved some time by having my butcher make four large-ish chicken breasts into cutlets for me at the store.

Nutritional Information (per serving - serves 8)
195 calories - 7 g. fat - 24.2 g. protein - 7.2 g. carbohydrates - 1.5 g. fiber

Ingredients

• 8 thin chicken cutlets


• 1/2 c. Italian seasoned breadcrumbs


• 1/4 c. grated or shredded parmesan cheese, divided


• 6 tbsp. egg whites (from approximately 3 large eggs)


• 5 oz. frozen spinach (1/2 box), squeezed dry of any liquid


• 6 tbsp. part-skim ricotta


• 6 oz. part-skim mozzarella (shredded)


• 1 c. marinara sauce (bottled)


• Salt & pepper to taste

Instructions

1. Preheat oven to 450 degrees.

2. Season chicken cutlets with salt and pepper.

3. Combine breadcrumbs and 2 tbsp. Parmesan cheese in a bowl. In a second bowl, add the whites of two eggs.

4. Combine 4.5 oz. shredded mozzarella with remaining Parmesan, ricotta, spinach (squeezed dry), and remaining egg whites.

5. Lay chicken cutlets on a working surface and spoon 2 tbsp. spinach/ricotta mixture into the center of each cutlet. Loosely roll each one and keep the seam side down.

6. Dip rolled-up chicken in egg whites, then roll breadcrumbs. Place breaded chicken cutlets seam side down in a glass baking dish sprayed with non-stick cooking spray.

7. When finished, lightly spray the tops of the chicken cutlets with non-stick cooking spray. Bake 25 minutes.

8. Remove from oven and top with sauce and remaining mozarella cheese.

9. Bake until cheese is melted and bubbling, approximately 5 minutes. Serve with additional sauce and grated cheese on the side, if desired.