Tag Archives: Chicken

Healthier Chicken Cordon Bleu

16 Feb

A French-inspired meal that’s easy on the waist line without sacrificing flavor? Prove it!

My take on Cooking Light’s Chicken Cordon Bleu, adding spinach inside the rolls not only adds a vibrant color to the dish, but also provides an excellent source of vitamin K, vitamin A, magnesium, folate, manganese, iron, calcium, vitamin C, vitamin B2, potassium, and vitamin B6. It’s a very good source of protein, phosphorus, vitamin E, zinc,fiber, and copper. Plus, it’s a good source of selenium, niacin, and omega-three fatty acids (source).

Ingredients:

  • chicken breast (I buy the “skinny” ones, they’ve already been pounded out)
  • 1/2c. chicken broth
  • 3T. melted butter
  • 1 garlic clove, minced
  • 1/2c. Italian breadcrumbs
  • 1T. parmesan cheese
  • 1t. paprika
  • salt, pepper, Italian seasoning
  • thin slices of ham
  • spinach leaves
  • mozzarella cheese

Prep:

  1. combine chicken broth, melted butter, and garlic in a shallow dish.
  2. mix breadcrumbs, parmesan cheese, and paprika in a separate dish.
  3. sprinkle each chicken breast with salt, pepper, and Italian seasoning.
  4. place 1-2 slices of ham on each chicken breast. sprinkle a generous amount of cheese on top of the ham (remember, you have to be able to roll them!). place a couple of spinach leaves on top of the cheese.
  5. roll each chicken breast up. dip into the broth mixture (both sides). cover with the breadcrumb mixture.
  6. please each roll seam side down on a baking dish sprayed with cooking spray.
  7. pour the remaining broth and breadcrumb mixture over the rolls.
  8. bake at 35odegrees for ~27 minutes.

Serve with a side of sweet potato fries (2-3 sweet potatoes, cut into thin slices. olive oil, salt, and pepper. bake at 425degrees for ~25-40 minutes (depending on your oven)) and green beans for a delicious yet nutritious French-inspired dinner on the table in under 40 minutes!

 

 

Mayo-less Chicken Salad

17 Oct

I despise mayonnaise. The look, smell, sound of mayonnaise makes me ill. BUT, everything that’s made with mayonnaise looks appetizing! I got to thinking, what can I substitute in the recipes that call for mayonnaise?

Greek yogurt! It’s texture is similar to mayonnaise, but much healthier and appealing :).

Mayo-less Chicken Salad

  • 2c. shredded chicken breast (rotisserie chicken works wonders here!)
  • 1c. plain low-fat yogurt
  • 1T. Dijon mustard
  • 1T. lemon juice
  • 1T. balsamic vinegar (you can use white wine vinegar if you prefer)
  • 1t. honey
  • 1/2c. chopped celery
  • 1/2c. sweetened cranberries
  • 1/4c. slivered almonds
  • salt & pepper to taste

Combine all ingredients in a bowl. Refrigerate. Dig in!

FitBit*

When a recipe calls for mayonnaise, try subbing low-fat plain greek yogurt. You won’t even notice the difference, and the yogurt adds extra protein, healthy fat, and creaminess!

Sun-dried Tomato & Feta Stuffed Chicken

21 Aug

Flavorful sun-dried tomatoes combined with tangy feta cheese, basil, and Italian seasoning make this stuffed chicken dish delectable!

This recipe makes 4 servings, but if you’re like me, I only cook for 1 so I prepare the chicken breasts and freeze them for another time. I do this with a lot of recipes; it’s a great tip when you’re cooking for 1 and doesn’t force you to eat the same thing for days!

Ingredients:

  • 1/2c. sun-dried tomatoes*(*bring water to a boil-add tomatoes-turn off heat, cover for 5 mins-drain)
  • 1/2c. feta cheese (I like sun-dried tomato and basil flavored)
  • 2t. chopped basil (fresh or dry)
  • 1t. Italian seasoning
  • 1t. minced garlic
  • black pepper
  • 4 chicken breasts
  • salt
  • 2T. butter
  • 1/4c. chicken broth
Prep:
  • combine tomatoes, feta, basil, seasoning, and garlic in a bowl.
  • make a horizontal split in chicken breasts (be careful not to slice all the way through!).
  • stuff ~1/4c. of mixture into each chicken breast-sprinkle with salt.
  • take 4 sheets of aluminum foil and spray with cooking spray. place 1 stuffed breast on each piece, lay 1/2t. butter on top, and drizzle with chicken broth.
  • fold ends of foil tightly and place in the oven at 425degrees for 20 minutes.
Easy to prepare (and clean-up), flavorful, and healthy! I served this with a side of Trader Joe’s 5-grain medley and roasted asparagus.DeLiSh :-}