A Chicken Dish That Doesn’t Taste ‘Just Like Chicken’

Chicken with Sun-dried Tomatoes, Mushrooms, Zucchini and Basil

Vegetables are actually the shining star of this flavorful chicken dish! This dish boast almost 40 grams of protein per serving with only 12 grams of carbs, along with a plate full of lycopene and vitamin C. I like to prepare this dish on a Sunday night and have leftovers for the busy week – although it is also a beautiful presentation for company.

I served mine over brown rice

I served mine over brown rice!

Ingredients (serves 4):

4 4-ounce chicken breasts

1 C sun-dried tomatoes (not packed in oil)

1 1/2 C mushrooms, chopped

1 large zucchini

2 cloves garlic

4 Tbsp chopped basil

1/4 C olive oil

dash salt

1 tsp ground black pepper

1/8 tsp cayenne pepper

1/2 tsp garlic powder

1/2 tsp onion powder

Nonstick vegetable oil cooking spray

IMG_2092Directions:

1. Preheat oven to 350 degrees Fahrenheit.

2. Chop zucchini. Cut sundered tomatoes so that the pieces are still fairly large. Chop garlic. Set aside.

3. Spray 9 x 13 inch casserole dish with nonstick vegetable oil cooking spray. Place chicken in casserole dish and drizzle 2 Tbsp olive oil over chicken. Top chicken with salt,  garlic powder, onion powder and 1/2 tsp ground black pepper. Bake in oven for about 30 minutes, until chicken is cooked through (the chicken should reach an internal temperature of 165 degrees Fahrenheit.

4. Pour remaining 2 Tbsp olive oil in large saucepan and warm over medium heat. Add mushrooms and zucchini and cook for 8-10 minutes, stirring occasionally. Add chopped garlic, sun-dried tomatoes and remaining 1/2 tsp ground black pepper and cook for another 5. minutes. Add chopped basil and stir. Remove saucepan from heat.

5. Remove chicken from oven and pour saucepan contents over chicken. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 366 calories, Total Fat 19 g, Saturated fat 3 g, Cholesterol 96 mg, Carbohydrates 12 g, Fiber 3 g, Protein 39 g, Sodium 414 mg, Calcium 54 mg

 

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Two Bean Baked Chicken

Baked Chicken with Green Beans, Navy Beans and Tomatoes

This dish offers protein, fiber and a ton of vitamins and minerals for minimal calories (and minimal prep time)! Tomatoes offer lycopene, beta carotene and vitamin C, while green beans are a rich source of vitamins K, C, folate and manganese. Navy beans add even more protein to this chicken dish, as well as heart-healthy fiber, to keep you feeling full. I like to make this dish at the beginning of the week so I have healthy, easy leftovers for the beginning of the busy week.

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Ingredients (serves 4):

16 oz thin-sliced chicken breast, raw (4 pieces weighing 4 oz each)

1 1/2 C navy beans, rinsed and strained (I like Eden Navy Beans, No Salt Added)

1 1/2 C green beans, sliced into small pieces (about .5 inches)

1 1/2 C grape or cherry tomatoes, cut into quarters

3 Tbsp olive oil

dash salt

3/4 tsp ground black pepper

1 1/2 tsp garlic powder

1 1/2 tsp onion powder

dash cayenne pepper

Ready to bake in the oven!

Ready to bake in the oven!

Directions:

1. Preheat oven to 360 degrees Fahrenheit.

2. Spray 9 x 13 inch casserole dish with nonstick vegetable oil cooking spray. Place chicken in casserole dish.

3. Evenly distribute the salt, cayenne pepper, 1 tsp garlic powder, 1 tsp onion powder and 1/2 tsp ground black pepper among each chicken breast. Drizzle 2 Tbsp olive oil over chicken breast and place in oven. Bake until chicken is cooked through – approximately 25-30 minutes. the chicken should reach an internal temperature of 165 degrees Fahrenheit.

4. Steam green beans until brightly colored and soft but still tender. *This can be done either by using a steamer or by placing cut green beans in a microwave-safe bowl covered in parchment paper for approximately 1 minute and 30 seconds.

5. Remove chicken from oven. Add navy beans, tomatoes and green beans to casserole dish and distribute so toppings gather around the sides of the casserole dish. Add remaining 1/4 tsp ground black pepper, 1/2 tsp garlic powder and 1/2 tsp onion powder. Drizzle remaining 1 Tbsp olive oil over dish and place casserole dish in oven.  Bake for an additional 10 minutes. Enjoy!

I served mine with a side salad of spinach, bell pepper, tomato, cucumber, avocado and a handful of walnuts!

I served mine with a side salad of spinach, bell pepper, tomato, cucumber, avocado and a handful of walnuts!

 

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 328 calories, Total Fat 12 g, Saturated Fat 2 g, Cholesterol 66 mg, Carbohydrates 22 g, Fiber 8 g, Protein 33 g, Sodium 169 mg, Calcium 97 mg

Yum!

Yum!

 

Baked Chicken Parmesan

Baked Chicken Parmesan

In these chilly temperatures, I’m craving comfort food. However, I don’t want to eat food that isn’t healthful – I just want to eat a warm, hearty meal. This chicken parmesan is baked, instead of being pan fried, and uses olive oil instead of egg to glue the breadcrumbs to the chicken. And did I mention the breadcrumbs are whole wheat? If you have thirty minutes, you have time to make this amazing twist on a traditional comfort dish.

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Ingredients (serves 2):

2 chicken breasts, approximately 8-10 oz. (I like using thin sliced chicken breasts)

2 cloves garlic, minced

2 Tbsp extra virgin olive oil

1 C marinara sauce (I like Classico Marinara with Plum Tomatoes)

1/3 C whole wheat breadcrumbs, seasoned (or use plain whole wheat breadcrumbs and season them yourself with garlic powder, salt and pepper)

1/3 C shredded part-skim mozzarella cheese

nonstick vegetable oil cooking spray

IMG_0547Directions:

1. Preheat oven to 365 degrees Fahrenheit

2. Warm olive oil and minced garlic in small pan over medium heat (approximately 3-4 minutes).

3. Spray casserole dish with nonstick vegetable oil cooking spray (light coating)

4. Place breadcrumbs in bowl. Set aside. Place chicken breast in skillet, one piece at a time, and coat both sides with garlic and olive oil (be careful – the pan is hot!!!). Transfer chicken breast to bowl with breadcrumbs and coat. Place chicken breast in casserole dish.

5. Bake chicken in preheated oven for 20-25 minutes (the chicken should reach an internal temperature of 165 degrees Fahrenheit)

6. Remove chicken from oven. Add sauce and cheese and bake chicken for another 5-10 minutes, until cheese is melted.  Enjoy!

The Goods: What’s Inside?

ready to be baked in the oven!

ready to be baked in the oven!

Nutritional Analysis Per Serving (1 serving is one chicken breast with half of the ingredients listed above)

Calories 489, Total Fat 25 g, Saturated Fat 6 g, Cholesterol 106 mg, Carbohydrate 22 g, Fiber 4 g, Protein 45 g, Sodium 962 mg, Calcium 245 mg

 

 

 

Don’t Be Chicken To Make This Staple More Exciting!

Chicken with Spinach and Goat Cheese Topping

This dish is a cinch to make and tastes like you’ve been cooking for hours! Chicken is an excellent source of lean protein and the vegetables top this dish off with a ton of nutrients! Spinach offers folate, vitamin C, vitamin K, iron and many other vitamins and minerals to fuel your body right! Tomatoes not only add color to this dish – the pigment that supplies the red color also gives your body a healthy dose of vitamin A! Goat cheese offers a creamy, satiating feeling to this dish, plus delivers calcium! Don’t let chicken seem like the boring dinner – spice things up and enjoy this dressed up staple!

IMG_0524

Ingredients (serves 2):

2 skinless, boneless chicken breasts (approximately 4 oz each)

3 C spinach, raw

1 small onion

1.5 C cherry tomatoes

1.5 oz chevre (soft goat cheese)

2 Tbsp extra virgin olive oil

1/8 tsp cayenne pepper

dash salt

1/4 tsp ground black pepper

1/4 tsp paprika

1/4 tsp garlic powder

Directions:IMG_0521

*Note: This recipe uses a skillet to cook the chicken. If you would like, you can also bake the chicken in an oven. Drizzle 1 Tbsp olive oil over chicken and add spice rub. Bake at 350 degrees (F), until chicken reaches an internal temperature of 165 degrees (F). Then proceed to step #4.

1. Add 1 Tbsp olive oil to medium skillet and warm over medium heat.

2. Rub chicken with spices (cayenne pepper, black pepper, salt, paprika, garlic powder)

3. Cook chicken in skillet until chicken reaches an internal temperature of 165 degrees (F). You will need to flip the chicken when the sides begin turning white.

IMG_05204. Add remaining 1 Tbsp olive oil to a different medium skillet. Warm over medium heat. Chop onion and add to skillet, stirring occasionally. Cook approximately 5-7 minutes.

5. Chop tomatoes in halves or quarters and add tomatoes to skillet with onions. Cook another 5 minutes.

6. Add spinach to skillet and allow to wilt, approximately 3 minutes. Add goat cheese and cook 1 minute.

7. Remove chicken from skillet. Place on plate over paper towel to allow excess oil to drain. Transfer to plate. Pour contents of skillet (spinach, onions, tomatoes, goat cheese) over chicken. Serve hot.

The Goods: What’s Inside?IMG_0522

Nutritional Analysis Per Serving:

Calories 358 calories, Fat 21 g, Saturated Fat 6 g, Cholesterol 76 mg, Carbohydrate 13 g, Fiber 4 g, Sugar 6 g, Protein 33 g, Sodium 278 mg, Calcium 113 mg.