Healthy Chicken Salad

4 cups cooked chicken
1 cup diced celery (about 4 large stalks)
1/2 cup diced red onion (about 1/3 medium onion)
1 cup halved grapes or diced apples
2 handfuls cashews (or almonds or walnuts)
1 cup plain nonfat greek yogurt
2 tsp dijon mustard
1 tsp white vinegar (or other light vinegar)
juice of 1 lemon
1/2 tsp salt
black pepper, garlic powder, and dill to taste

Combine chicken, celery, onion, and grapes in a large bowl. In a separate, smaller bowl stir together yogurt, mustard, vinegar, lemon juice, salt, pepper, garlic powder, and dill. Taste dressing and make any adjustments. Add dressing to the chicken bowl and stir to combine. If your chicken is warm from cooking, refrigerate salad for an hour or two to chill. Stir in cashews or other nuts before serving. Serve with quinoa (optional) on salad greens, or make sandwiches.

Serves 4 as salad, or 6 as sandwiches.

Slow Cooker White Chicken Chili (dairy free)

1.5-2 lbs chicken
2 cans cannellini beans, rinsed and drained
1 can pinto beans, rinsed and drained
1 can black beans, rinsed and drained
1 can corn, drained
1 yellow onion, diced
2 cloves garlic, minced
1 16oz jar salsa verde
1 Tbsp cumin
1 tsp dried oregano
1/4 tsp black pepper
4 cups chicken broth or stock
limes
avocado
cilantro

Add everything except the limes, avocado, and cilantro to a slow cooker and give it a quick stir. Cook on high for 4 hours. After 4 hours, remove the chicken and shred, then place it back into the slow cooker and stir it all together. Top each bowl with fresh squeezed lime juice, cubed avocado, and cilantro.

Jambalaya

1 pkg andouille sausage, sliced
1 lb chicken breast, cubed
4 garlic cloves, minced
2 yellow onions, diced
2 green peppers, diced
1 head cauliflower, riced
1 6oz can tomato paste
2 14oz cans diced tomatoes, undrained
2 cups chicken broth or stock
4 Tbsp olive oil
2 tsp paprika
2 tsp dried oregano
1 tsp dried thyme
1 tsp dried parsley
Salt and pepper to taste

Heat olive oil in a large pot over medium-high heat. Add garlic until it becomes fragrant then add onion and green bell pepper to begin to cook down. Once onion in translucent, add cauliflower, broth, chicken, and sausage. Mix together. Cover and let cook for about 5 minutes. Add tomatoes, tomato paste, and spices. Stir to incorporate. Cover and let cook for another 5-8 minutes or until cauliflower is tender and meats are cooked through.

This makes great leftovers and freezes really well!

Serves 6-8

Notes: To rice my cauliflower I put it through the shredder attachment of my food processor. The only thing spicy in this recipe is the sausage - If you want it spicier add 1 tsp cayenne. Would be great with  shrimp added!

Lemon Couscous with Veggies and Chicken

1 lb chicken breast
1 10-oz package plain couscous
1/4 cup + 1 Tbsp olive oil
4 medium carrots, coarsely chopped
2 medium zucchini and/or yellow summer squash, quartered lengthwise and sliced
6 green onions, sliced into 1-inch pieces
1/2 cup lemon juice (or lime juice)
1 Tbsp honey
1 tsp salt
1/2 tsp black pepper

1) Preheat oven to 375. Sprinkle chicken with salt and pepper. Place in a baking dish and bake uncovered for 25-30 minutes. Remove and chop into bite-sized pieces.

2) Prepare couscous according to package directions.

3) Meanwhile, in a large skillet over medium-high heat, cook and stir carrots in 1 Tbsp oil for 2 minutes. Add zucchini and green onion and cook and stir for 6 minutes or until vegetables are tender.

4) Transfer couscous to a bowl and fluff with a fork. Add veggie mixture and chopped, cooked chicken.

5) In a bowl or screw-top jar combine lemon (or lime) juice, 1/4 cup oil, honey, salt, and black pepper; whisk/shake well. Pour over couscous mixture, toss to combine.

Makes about 8-10 cups. Serves 4-6 as a main course.

You can use quinoa or rice instead of couscous to make this gluten-free (or healthier!). I used 2 cups of dry quinoa last time I made it - it tastes great but isn't quite as fluffy as couscous. Can be served hot or cold, but I prefer room temperature. Excellent topped with sriracha.

Coconut Crusted Chicken

1/2 C extra virgin olive oil (or enough to fill the pan 1/8-1/4" deep)
2 pounds boneless, skinless chicken breasts
2 eggs
1/4 C orange juice (optional)
1/2 C tapioca flour or corn starch
1 C almond meal
1 C finely shredded dry coconut, unsweetened
1 tsp garlic powder
1 tsp dry onion powder
1 tsp curry powder
1/2 tsp pepper
1/2 tsp salt

Heat olive oil in a large skillet or griddle over medium-high heat.

Cut the chicken into strips or chunks. Beat the eggs and juice in a shallow dish. Put the starch in another shallow dish and then mix the remaining ingredients in yet another shallow dish. Dip each piece of chicken first in the starch, then the egg mix and then into the coconut mix to coat.

Cook the coated chicken pieces in the oil, turning every few minutes until all the sides are golden brown and the chicken is cooked through.

Serve with your favorite Asian dipping sauce- we prefer peanut sauce, which is on the blog.

Serves 6.

Hawaiian Grilled Chicken

• 3 pounds of boneless skinless chicken thighs or breast
• 1 cup soy sauce (See Note; the soy sauce and water just needs to be a 1:1 ratio)
• 1 cup water
• 2 Tablespoons honey
• 1 white onion, chopped
• 1 teaspoon minced garlic
• 1 teaspoon of sesame oil
• 1 (13.5 ounce) can of coconut milk (light or regular)

Mix everything except the chicken in a large, resealable bag or container. Add chicken and refrigerate 8 hours or overnight.

Pour out marinade and grill chicken (and onions if you want) over low heat until cooked through. Serve over rice.

Note: You can make this using the broiler. For my chicken breasts, it took 8 min/side with a high broiler and the pan 3" from the flame.

Mango Chicken Curry with Coconut Rice

This takes a little planning ahead. The meat should marinate at least a couple hours, or overnight. The rice takes about an hour and fifteen minutes to prepare. It's worth the effort, though. If you want to save on calories or groeries, the curry would be good over plain rice as well. {Thanks to my friend, Laura, for the base of this recipe}

Serves 4.

For the chicken curry:

2-3 boneless skinless chicken breasts, cut into chunks

2-3 Tbsp. hot curry paste

Veg. oil

Cider vinegar

1 onion, chopped

1-2 bell peppers, sliced and cut into 1" pieces

Fresh cilantro, chopped

2 mangos, chopped

Coconut rice (see below)

Make a marinade with the curry paste, a little oil, some cider vinegar, and a little water.  Add the chicken and let it marinade for a few hours.

Cook the onion and peppers in a little oil.  When done, add the chicken with marinade.  When the chicken is cooked, add the cilantro and mango chunks.  Stir over heat a few more minutes.  Serve over rice.

For the rice:

1 1/2 cups brown jasmine or basmati rice
2 cups good-quality coconut milk (preferably regular, not 'lite')
2 cups water

1/2 tsp. salt

2 1/2 Tbsp. dry shredded coconut (optional)

1 Tbsp. coconut oil, or other vegetable oil

Rub the oil over the bottom of a large saucepan. Add the rice, coconut milk, water, salt, and shredded coconut. Stir and set over high heat. Bring to a bubbling (but not rolling) boil. Immediately reduce heat to low and cover. Cook for 1 hour, or until the coconut-water has been absorbed by the rice. Remove from heat and allow to sit for 10 min. Fluff with a fork.

Baked Chicken Flautas

{makes 8}

1/3 cup cream cheese, softened (or plain yogurt)
1/4 cup salsa
1 Tbs lime juice
1/2 tsp cumin
1/2 tsp chili powder
1/2 tsp onion powder
1/4 tsp garlic powder
3 Tbs chopped fresh cilantro
2 Tbs chopped green onion
2 cups shredded cooked chicken
1 cup grated cheese
8 medium tortillas or 12 small tortillas

Heat oven to 425. Line a baking sheet with foil and ightly spray with oil. Mix everything but the tortillas in a bowl. Lay the tortillas out and place a line of filling down the center, staying about 1/2" from the edges. Roll up as tightly as you can and place seam-side down on the baking sheet, arranging so they aren't touching. Spray tops with oil and sprinkle with salt. Bake 15-20 min, or until crisp and starting to brown. Serve with something to dip in: sour cream, salsa or guacamole.

Chicken Shawarmas

{like a gyro}

3 chicken breasts, cut into thin strips
1 cup plain yogurt
2 T lemon juice
1/2 tsp coriander
1/2 tsp cumin
1/2 tsp salt
1/4 tsp black pepper
1/4 tsp cinnamon
1/4 tsp paprika
1/4 tsp cayenne
3 cloves minced garlic
1 Tbs oil

3 slices of pita bread, cut in half to make pockets
veggies (such as cucumber and tomato), sliced
hummus (optional)
plain yogurt (optional)



Mix chicken through oil together in a container and marinate for 8 hours, or overnight. Remove chicken from marinade and cook in a skillet.

Fill pitas with chicken, veggies, hummus and yogurt.

Serves 6.

Magic Chicken

2 teaspoons salt

1 teaspoon paprika

1/2 teaspoon onion powder

1/2 teaspoon dried thyme

1/4 teaspoon cayenne pepper

1/4 teaspoon black pepper

1/4 teaspoon garlic powder

1 onion, quartered

4 pound Whole Chicken
Directions

1.In a small bowl, mix together salt, paprika, onion powder, thyme, white pepper, black pepper, cayenne pepper, and garlic powder. Remove and discard giblets from chicken. Rinse chicken cavity, and pat dry with paper towel. Rub each chicken inside and out with spice mixture. Place 1 onion into the cavity of each chicken. Place chicken in a resealable bag or double wrap with plastic wrap. Refrigerate overnight, or at least 4 to 6 hours.

2.Preheat oven to 250 degrees F (120 degrees C).

3.Place chicken in a roasting pan. Bake uncovered for 5 hours, to a minimum internal temperature of 180 degrees F (85 degrees C). Let the chicken stand for 10 minutes before carving.

Chicken Wild Rice Cranberry Soup

8 T. unsalted butter
2 carrots, finely chopped
2 celery stalks, finely chopped
1 c. onion, finely chopped
6 T. flour
6 c. chicken stock
3 c. cooked wild rice
2 - 12.5oz cans of chicken (or about 2 cups cubed or shredded chicken)
1 c. dried cranberries
2 c. milk or half-and-half
4 T. dry sherry
Few dashes of Worchestershire sauce
S & P to taste

Melt butter in Dutch overn over medium heat. Add the carrot, celery, and onion; cook, stirring occasionally, until the carrot is tender, about 8 minutes. Add the flour and stir until smooth. Gradually add the stock, whisking constantly to prevent lumps. Increase the heat to medium-high and stir until the soup is thickened, about 5 minutes. Stir in the chicken, rice and cranberries. Reduce heat; cover and simmer, stirring occasionally, until the cranberries are softened and plumped, about 15 minutes. Stir in all the reminaing ingredients. Stir occasionally until warmed through. Season to taste.

Serves 6-8.

{From Michael's cousin Marija}

Thai Chicken Tacos

For Chicken:

2 T lime juice
1 lb boneless, skinless chicken breasts or tenders, cut into 1/2" pieces
1/4 C fresh cilantro, chopped
1 large shallot, chopped
3 cloves garlic, minced
2 tsp soy sauce
1/2-1tsp crushed red pepper
1/2-1 tsp chili sauce
2 Tbs vegetable oil (or olive)

For Slaw:

2 C shredded napa cabbage
1/2 C shredded carrot
1/2 cucumber, cut into matchsticks
10 snap peas, cut in quarters
1/2 C sliced green onions
1/4 C fresh cilantro, chopped
1/4 C peanut butter
1/4 C + 2 Tbs rice vinegar

16 corn tortillias, heated

To make Chicken, combine everything except the oil and marinate at least one hour, up to overnight. Heat oil in a medium skillet, pour in chicken mixture and cook until done, about 5 min.

To make Slaw, combine veggies in one bowl. Mix peanut butter and vinegar with a whisk in a small bowl. Pour vinegar mixture over cabbage mixture, toss to coat.

To serve, layer 2 tortillias. Top with chicken and slaw. Serve with remaining slaw and garnish with lime wedges if desired.

Amy's Penne Gorgonzola

2 chicken breasts, pounded thin
salt and pepper
6 slices of bacon
1 sweet vidalia onion, chopped
8ox penne pasta
1 cup whole milk
d8 oz gorgonzola, roughly chopped
1/4 cup fresh parsley, chopped
1/3 cup walnut pieces
shredded parmesan for garnish

Bake or grill chicken seasoned with salt and pepper

In a large saute pan, fry the bacon until crisp. Remove and drain on paper towels, set aside to cool. Crumble into pieces. Drain grease from pan and heat a tablespoon of olive oil. Add the onion, season with salt and pepper and sautee until soft.

Cook pasta according to directions (start when chicken is 1/4 done)

Add the milk and thyme to the onion. Bring to a slow boil, add the cheese and parsley. Heat until the cheese is melted and sauce begins to thicken. Turn off heat and add drained pasta, tossing to coat.

Slice the chicken. Serve the pasta topped with sliced chicken, crumbled bacon, walnuts and parmesan.

Veggie Cheese Pasta Bake

1 pound whole wheat penne pasta, uncooked
10 oz bag frozen stir-fry veggies (peppers, mushrooms, green beans, etc)
1 cup cherry tomatoes, halved
4 Italian chicken sausages, sliced

2 cups milk
8 oz mozzarella, cut into chunks or shredded
6 oz parmesan cheese, divided
1 tsp minced garlic
1 tsp pepper
1 tsp dry parsley

In a greased 9x13 in pan, layer pasta, veggies and sausage in order. Set aside.

Heat milk, mozzarella, half of the parmesan and spices in a medium sauce pan over low heat until the cheese is mostly melted. Pour over the pasta and veggies, top with remaining parmesan, cover and bake at 350 for 1 hour.

Lime Garlic Chicken with Rice

1.25 pounds bone-in skinless chicken thighs
1/4 cup fresh lime juice (2 limes)
1-1/2 cups chicken broth
2 cloves garlic, finely chopped
1/2 tsp dried thyme leaves
1/4 tsp pepper
2 Tbs butter or margarine
1 cup uncooked instant rice
Chopped fresh parsley, if desired

Place chicken in a 3- to 4-quart slow cooker. Add remaining ingredients except rice and parsley. Cover and cook on low heat setting for 8-10 hours.

During the last 15 minutes of cooking, stir in rice.

Remove chicken from cooker. Place cooked rice on each serving plate. Top with chicken. Spoon any remining juices over chicken. Garnish with parsley. 6 servings.

Nutrition per serving:
Calories: 215
Fat: 9g
Protein: 16g

Note: I have not made this recipe but it sure sounds good!

Chicken Alfredo

1/4 cup butter
1 cup chopped mushrooms
1 cup cream
1 clove garlic, minced
1 1/2 cups shredded parmesan cheese
2 chicken breasts, cubed and cooked
3 roma tomatoes, seeded and diced
1/4 cup fresh, chopped parsley

1 pound penne pasta

In a large sauce pan, melt butter. Add mushrooms and cook until tender. Reduce heat to low and add cream, garlic and parmesan. Heat on low, stirring often, until cheese melts- this will take a while. Add chicken, tomatoes and parsley- keep warm.

Bring a large pot of water to a boil and cook penne according to package instructions. Drain and toss with sauce. Serve.

Serves 6-8

Bachelor's-Prize Chicken

4 Bone-in chicken breast halves (approx. 10 oz each)
1 c. nonfat plain yogurt
4 tablespoons creamy peanut butter
1/4 teaspoon ground red pepper

Preheat oven to 375 degrees. Line baking pan with heavy foil.

Remove skin from chicken.

In a small bowl, blend yogurt, peanut butter and pepper until smooth. Dip the chicken in the mixture to coat eavenly and arrange pieces, rib side down, in a single layer on prepared pan.

Bake on top shelf of the oven for 35-45 minutes, or until the chicken is richly browned and the juices are clear when the breast is pierced with a fork. Serves 4. Serve hot or cold.

Per serving: 350 calories; 12.8 grams total fat; 2.9 grams saturated fat; 116 mg. cholesterol; 220 mg. sodium; 49.4 grams protein; 8.4 grams carbohydrates; 1 gram dietary fiber.

NOTE: I just use boneless skinless chicken breasts, about 5 ounces each. Works fine. Yum!

Coconut Curry Chicken

2 Chicken breasts
Salt and Pepper to taste
1/4 C unsweetened, shredded coconut
1 T Canola (or other flavorless) oil

3/4 C light coconut milk
1 T curry powder (or to taste)
1/4 t garam marsala
2 t lime juice
1/2 t fish sauce (optional)
salt and pepper to taste
2 green onions, sliced

Pre-heat oven to 350. Season chicken with salt and pepper. Dredge in coconut. Heat oil in a skillet over medium heat and add the chicken, cooking until golden browwn, about 4 min per side. Transfer chicken to a baking sheet or a piece of foil and bake in oven for 15-20 min, or until cooked through.

Combine remaining ingredients in the pan you cooked the chicken in. Simmer over medium heat until it is reduced by nearly half and slightly thickened- about 10 min. Plate chicken and pour sauce over the top. Serves 2.


Amount Per Serving
Calories 322
Calories from Fat 179

Total Fat 19.9g (31%)
Saturated Fat 8.9g (44%)
Cholesterol 72mg (24%)
Sodium 203mg (8%)
Total Carbohydrates 6.5g (2%)
Dietary Fiber 2.4g (9%)
Sugars 2.6g
Protein 27.5g
Vitamin A 4% • Vitamin C 8%
Calcium 7% • Iron 16%
Nutrition Grade C+

Notes: You could cut out a lot of the sat. fat by skipping the coconut "breading" and just sautee the chicken in the oil, naked. It'd still be yummy and it'd be healthier, but the coconut gived it a little crunch and makes it prettier. Leaving out the coconut brings it down to 287 calories, 16.5g of fat and 6 grams of saturated fat.

Baked Pesto Chicken

4 (6oz) boneless, skinless chicken breasts
1/2 cup prepared pesto
1/2 cup shredded mozaralla cheese
salt and pepper to taste

Heat oven to 375

Season chicken with salt and pepper. Spread 1/4 cup of the pesto in a 9x13" baking dish. Lay chicken over pesto in an even layer. Spread with remaining pesto.

Cover and bake 20-25 min, until chicken is cooked through. Uncover and top with cheese. Bake until cheese is melted, about 5 min. Serve hot.

4 servings:
Cal: 390
Fat: 20g
sat: 5g
Protein: 46g
Carb: 2g
fiber: 0g
Sodium: 450mg

Turkey (or chicken) Parmesan

2 cups marinara sauce
1/2 cup pine nuts, coarsely chopped
1 oz grated Parmesan cheese (1/4 c)
1/2 t dry Italian seasoning
1 pound turkey or chicken cutlets, about 1/3" thick in 4 pieces
2 t olive oil
2 oz shredded mozzarella

Heat oven to broil. Heat sauce on stove and keep warm. Combine pine nuts, parmesan and Italian seasining in a wide, shallow dish. Season meat on both sides with salt and pepper, then dredge in the mixture, pressing to adhere.

Heat oil in a large skillet. Add meat and cook until coating is golden brown and juices run clear, about 4 min per side. If nuts are browning too quickly, reduce heat.

Place meat in a baking pan and top evenly with cheese and broil until cheese is melty, less than 1 min. Spoon 1/2 cup of sauce on each plate and top each with a piece of meat.

Serves 4:
Cal: 380
Fat: 21
sat: 4
Protein: 39g
Carb: 10g
fiber: 3g
Sodium: 650mg