Healthy Chicken Lettuce Wraps

Nutrition Information
Calories – 298Protein – 27 gTotal Fat – 9 gSaturated Fat – 2 gCholesterol – 80 mgSodium – 610 mgCarbohydrate – 34 gFiber – 5 g

INGREDIENTS
• 4 medium carrots, peeled and finely diced
• 2 stalks celery, finely diced
• 1 large red bell pepper, seeded and finely diced
• 1 (8-ounce) can water chestnuts, drained and finely diced
• 3 scallions (white and green parts), thinly sliced
• 2 tablespoons grated or finely minced fresh ginger
• 4 cloves garlic, minced
• 1 pound ground chicken (at least 90% lean)
• 1/4 teaspoon kosher salt
• 1/4 teaspoon black pepper
• 1/3 cup bottle Chinese plum sauce
• 2 tablespoons reduced-sodium soy sauce
• 2 tablespoons rice vinegar
• 1 teaspoon hot chili paste, such as sriracha (or to taste)
• 1/4 cup unsalted roasted cashews, chopped
• 1/4 cup minced fresh cilantro, plus extra for garnish (optional)
• 1 head Boston or Bibb lettuce

DIRECTIONS
Liberally coat a large skillet with oil spray, and preheat it over medium-high heat.
Add the carrots, celery, bell pepper, water chestnuts, scallions, ginger, and garlic. Sauté, stirring occasionally, until the vegetables soften slightly, about 5 minutes, adding a tablespoon of water at a time as necessary to prevent scorching.
Reapply oil spray if necessary, and add the ground chicken to the skillet. Cook until the chicken is no longer pink, breaking the meat into a fine crumble with a wooden spoon as it cooks. Season with the salt and pepper.
Add the plum sauce, soy sauce, vinegar, and chili paste and stir to coat. Reduce the heat to low and simmer until heated through.
Remove the skillet from the heat, and stir in the cashews and cilantro. Allow the mixture to cool slightly, about 5 minutes.
Clean the lettuce and break off 12 individual leaves (trim away the stem end of the leaves if they are tough). Fill each lettuce cup with roughly ½ cup of the chicken mixture. Garnish with additional cilantro if desired.

Apple stuffed Chicken Breast

This is one of my favorites! Looks and sounds really fancy but is really healthy and low-cal!

• 2 skinless, boneless chicken breasts
• 1/2 cup chopped apple
• 2 tablespoons shredded Cheddar cheese
• 1 tablespoon Italian-style dried bread crumbs
• 1 tablespoon butter
• 1/4 cup apple juice/cider
• 1/4 cup water
• 1 tablespoon water
• 1 1/2 teaspoons cornstarch
• 1 tablespoon chopped fresh parsley, for garnish
• 
  

1. Combine apple, cheese, and bread crumbs. Set aside.
2. Flatten chicken breasts between sheets of waxed paper to 1/4 inch thickness. Divide apple mixture between chicken breasts, and roll up each breast. Secure with toothpicks.
3. Melt butter or margarine in a 7 inch skillet over medium heat. Brown stuffed chicken breasts. Add juice and 1/4 cup water. Cover. Simmer for 15 to 20 minutes, or until chicken is no longer pink.
4. Transfer chicken to a serving platter. Combine 1 tablespoon water and cornstarch; stir into juices in pan. Cook and stir until thickened. Pour gravy over chicken, and garnish with parsley. Serve.

Lime chicken soft tacos

This is super easy to make and pretty affordable!

• 1 1/2 pounds skinless, boneless chicken breast meat - cubed
• 1/8 cup red wine vinegar
• 1/2 lime, juiced
• 1 teaspoon white sugar
• 1/2 teaspoon salt
• 1/2 teaspoon ground black pepper
• 2 green onions, chopped
• 2 cloves garlic, minced
• 1 teaspoon dried oregano
• 10 (6 inch) whole wheat tortillas
• 1 tomato, diced
• 1/4 cup shredded lettuce
• 1/4 cup shredded Monterey Jack cheese (i leave this out to help save on even more calories)
• 1/4 cup salsa
• 
  

1. Saute chicken in a medium saucepan over medium high heat for about 20 minutes. Add vinegar, lime juice, sugar, salt, pepper, green onion, garlic and oregano. Simmer for an extra 10 minutes.
2. Heat an iron skillet over medium heat. Place a tortilla in the pan, warm, and turn over to heat the other side. Repeat with remaining tortillas. Serve lime chicken mixture in warm tortillas topped with tomato, lettuce, cheese and salsa.

Finally-- a new post! What I am making for dinner tonight.... Cream Cheese Crockpot chicken

Sorry, i have been so bad about posting new recipes and stuff--- moving and settling in a new state caused me to be a slacker on my blogging. But I had some time today to plan a healthy meal for my family and wanted to take a minute to document it on this blog. This meal is healthy as long as you have the correct portions and keep it balanced. Most of your plate should be filled with veggies with only about a 1/3 with this recipe. Enjoy & eat slowly!

Cream cheese crock-pot chicken!

1 packet of Italian salad dressing mix

1 can 98% fat free cream of chicken soup

1/2 cup chicken broth

5-6 peices of boneless skinless chicken

8 oz fat free cream cheese

1 small onion diced

1 clove of garlic chopped

Dump all into a crock pot and let cook on low for about 6-7 hours. Serve over brown rice. A correct portion of this would be about a 1/2 cup of rice, and about 3/4 cup of the chicken mix. Add a healthy salad on the side of a complete meal.

Chicken and Pesto Rolls

Ingredients:

8 skinless, boneless, chicken breasts halves
6 cups, 98% fat free, no-salt-added canned chicken broth
basil for garnish
pesto
2/3 cup (156 ml) tightly packed basil leaves
3 scallions, chopped
1 clove garlic, cut into quarters
1 teaspoon dry-roasted sunflower seeds (optional)
salt (optional)
freshly grated pepper
3 to 4 teaspoons 98% fat free, no-salt-added canned chicken broth
1 tablespoon grated Parmesan cheese
3 tablespoons dried unseasoned bread crumbs

Instructions:

One at a time place the chicken halves between two pieces of waxed paper. Pound to 1/4-inch thickness.

Cut pieces of cheese cloth into eight 8-inch (20 cm) squares.

Prepare the pesto: Place the basil leaves, scallion, garlic, sunflower seeds, salt (if using), and pepper in a blender or food processor fitted with a metal blade. Pulse on and off until minced. Slowly add enough broth to make a smooth thin mixture. Stir in cheese and bread crumbs.

Season the chicken breasts with salt (if using) Divide the pesto among the breasts leaving a border around each edge of each breast. Starting with the short end, roll up each breast enclosing the pesto completely. Place in cheese cloth and tie each end with kitchen twine tightly.

Place the chicken broth in a skillet. Bring to a boil, Reduce the heat and add the chicken rolls. Simmer about 20 minutes in a single layer until firm to the touch. Remove from the stock and remove and discard the cheese cloth.

Arrange on a platter and slice on the diagonal to serve. Garnish with extra basil.

Spicy Chicken Tacos

8 whole wheat tortillas

1 pound boneless, skinless chicken breasts, trimmed of fat and cut into thin strips

1/4 teaspoon salt, or to taste

2 teaspoons canola oil, divided

1 large onion, sliced

1 large green bell pepper, seeded and sliced

3 large clov garlic, minced

1 jalapeño pepper, seeded and minced

1 tablespoon ground cumin

1/2 cup prepared hot salsa, plus more for garnish

1/4 cup chopped fresh cilantro

Sliced scallions, chopped fresh tomatoes and reduc, for garnish

Step 1
Preheat oven to 300°F. Wrap tortillas in foil and bake until heated through, 10 to 15 minutes.

Step 2
Meanwhile, season chicken with salt. Heat 1 teaspoon oil in a large heavy skillet over high heat until very hot. Add chicken and cook, stirring until browned on all sides, about 6 minutes. Transfer to a bowl.

Step 3
Reduce heat to medium and add the remaining 1 teaspoon oil to skillet. Add onion and cook, stirring, until they start to brown around the edges, 3 to 5 minutes. Add bell pepper, garlic, jalapeño and cumin. Cook, stirring, until peppers are bright green but still crisp, 2 to 3 minutes more.

Step 4
Stir in salsa and reserved chicken. Cook, stirring, until chicken is heated through, about 2 minutes. Remove from heat and stir in cilantro. Spoon into warmed tortillas and garnish with scallions, tomatoes and sour cream.

Honey Mustard Chicken

So simple but super yummy. You can even do this in a crockpot for Sunday dinner. Really good to mix with some brown rice!

Ingredients:

6 boneless skinless chicken breasts

1/4 cup honey

1 tablespoon Dijon mustard

1 tablespoon low-sodium soy sauce

1/4 teaspoon ground ginger

2 teaspoons shallot, minced

1 tablespoon parsley, chopped

Instructions:

Combine honey, mustard, soy sauce, ginger and minced shallot.

Preheat broiler. Spray broiler pan with non-stick cooking spray. Place chicken breasts on pan and brush generously with honey-mustard mixture. Broil 5 to 6 inches from heat for 5 minutes.

Turn, baste again and broil 5 minutes longer, or until chicken is no longer pink when cut into. Brush with remaining sauce, remove to warm serving platter, and sprinkle with chopped parsley.

Chicken Fajita Wraps

8 ounces boneless, skinless chicken breast, trimmed of fat

1 tablespoon lime juice

1/4 teaspoon salt, divided

1/8 teaspoon freshly ground pepper

2 tablespoon reduced-fat sour cream

1 1/2 teaspoons chopped fresh cilantro

Sever dashes of hot sauce, to taste

1/8 teaspoon ground cumin

1 small onion, thinly sliced

2 whole-wheat tortillas, heated (see Tip)

1/2 cup shredded lettuce

1 plum tomato, thinly sliced

Step 1
Preheat broiler.

Step 2
Place chicken in a shallow dish and sprinkle with lime juice, 1/8 teaspoon salt and pepper. Let stand at room temperature for 10 minutes.

Step 3
Whisk sour cream, cilantro, hot sauce, cumin and the remaining 1/8 teaspoon salt in a small bowl.

Step 4
Place the chicken and onion on a lightly oiled baking sheet and broil for 3 to 5 minutes. Turn the chicken over and stir the onion. Broil until the chicken is no longer pink in the middle, 3 to 5 minutes more. Transfer to a cutting board and cut into thin slices.

Step 5
To assemble wraps: Place the tortillas on a work surface or plate. Top each with half of the chicken, onion, lettuce and tomato. Top each with half of the sour cream mixture and roll into wraps. Serve immediately.

Chicken Pot Pie

Ingredients:
1/2 teaspoon salt
2 sprigs fresh thyme, or 1/2 teaspoon dried
8 boneless, skinless chicken breasts, about 4 ounces each
4 cups low-sodium chicken broth
4 carrots, peeled and cut into 1/2-inch pieces
2 turnips, peeled and cut into 1/2-inch pieces
8 small red potatoes, cut into quarters
2 cups green beans, cut into 1-inch lengths
1 pound mushrooms, quartered
2 tablespoons butter
1/2 cup whole wheat flour
freshly ground black pepper
1 9-inch pie crust

1. In a sauce panl combine the salt and thyme. Add the chicken breasts and enough broth to cover them. Bring the liquid to a boil, reduce the heat and simmer for 15 minutes. Remove the saucepan from the heat and let the chicken cool in the liquid for 10 minutes.

2. Remove the chicken from the broth with tongs and set aside. When the chicken is cool enough to handle, cut it into small pieces and place it in a large casserole baking dish.

3. Meanwhile, add the carrots, parsnips and potatoes to the broth and heat over high heat. Simmer until they are just tender, about 10 minutes. Transfer them to the baking dish with a slotted spoon. Add the green beans and mushrooms to the simmering broth and cook until they are just tender, about 3 minutes and then transfer them with the slotted spoon to the baking dish.

4. Strain the broth and reserve it in a bowl. Melt the butter in the now empty saucepan over medium heat. Add the flour and stir for 3 or 4 minutes. Whisk in the reserved broth, slowly at first and then more quickly. Bring the sauce mixture to a boil and cook until the mixture thickens enough to coat a spoon. Pour the sauce into the baking dish and season well with salt and pepper.

5. Roll out the dough until it is 1/4 of an inch thick.
(This can be done in advance and stored separately in the refrigerator for 1 day.)

6. Preheat the oven to 400ºF.

7. Place the dough on top of the baking dish and trim it so that it fits inside the dish. Cut a few slits in the dough to allow the steam to escape. Place the pie in the oven and bake until the crust is golden brown and the sauce is bubbling. Let the pot pie stand for 10 minutes before serving.

This may seem time consuming but it is REALLY yummy and filling. It serves 8!

Healthy Chicken "fried" rice

Ingredients

1 1/4 cups low-sodium low-fat chicken broth
1/4 low-sodium low-fat chicken broth
3/4 cup brown rice (I used brown basmati)
1 teaspoon seasame oil
2 boneless skinless chicken breasts, diced into small, bite-sized pieces
1 cup chopped mushrooms
2 green onions, chopped
1 cup carrots, diced
2 stalks celery
1/4 cup light soy sauce
2 cups FRESH bean sprouts (optional)

Directions

You can use brown rice or brown basmati rice. Cook rice according to package directions, but instead of boiling rice in water, boil it in stock. You will need 3/4 cup DRY rice and add 1 1/4 cups stock. Other than that, follow the package directions.

In a large non-stick skillet, heat sesame oil over medium-high heat and cook chicken and mushrooms for 8 minutes, stirring frequently, until chicken is no longer pink.

Once the rice has cooked for 25 minutes or until liquid has been absorbed, add green onions, carrots, celery, and cooked rice to the chicken and mushroom skillet.

Cook, stirring about 2 minutes, to combine all ingredients.

Add remaining 1/4 cup of chicken stock and 1/4 cup of soy sauce and cook for an additional 5 minutes.

Add FRESH bean sprouts (optional).

Albino Chicken pasta

This is a super simple and easy recipe. You can pretty much add anything to it as well. Ingredients 1 (16 ounce) package dry whole wheat penne pasta 4 tablespoons olive oil 1 teaspoon minced garlic 1/3 cup low fat grated Parmesan cheese Diced chicken Cooked broccoli Directions Bring a large pot of lightly salted water to a boil. Add penne pasta and cook for 8 to 10 minutes or until al dente; drain. In small saucepan, saute garlic a small amount of oil. Combine garlic, olive oil, and pasta in a bowl. Mix in parmesan cheese, chicken and broccoli.

Whole wheat chicken (or beef or turkey) enchiladas

So easy to make and SO easy to make healthier

Choose either 96/4 ground beef, ground turkey, or chicken breast for the meat. Cook the meat prior.

Soup mixture:

-1/2 c. skim milk

-1 can 98% fat free cream of chicken

-1 c. fat free sour cream

-1 can green chillis

Using whole wheat tortillas for this recipe is a great way to get your healthy carbs.

Place a little of the soup mixture on a 9x13 pan

-In the tortilla, place the meat and a little soup mixture & roll and place in the pan

-When finished with the tortilla, pour the remaining soup mixture over enchiladas. You can use a little low fat cheese shredded on top but you really don't have to have it.

Bake for 30 minutes at 350. Enjoy!

Lime Garlic Chicken

• This is really good with some brown rice or a nice side salad. Very filling & good for any time of year!
• 
  
• 3/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/4 teaspoon cayenne pepper
• 1/8 teaspoon paprika
• 1/4 teaspoon garlic powder
• 1/8 teaspoon onion powder
• 1/4 teaspoon dried thyme
• 1/4 teaspoon dried parsley
• 4 boneless, skinless chicken breast halves

• 1 tablespoon olive oil
• 2 teaspoons garlic powder
• 3 tablespoons lime juice

Directions

1. In a small bowl, mix together salt, black pepper, cayenne, paprika, 1/4 teaspoon garlic powder, onion powder, thyme and parsley. Sprinkle spice mixture generously on both sides of chicken breasts.
2. Heat butter and olive oil in a large heavy skillet over medium heat. Saute chicken until golden brown, about 6 minutes on each side. Sprinkle with 2 teaspoons garlic powder and lime juice. Cook 5 minutes, stirring frequently to coat evenly with sauce.

Chicken Tortilla Soup

Chicken Tortilla Soup

Totally just made this up but Geoff says it is amazing so try it for yourself

1 can chicken broth

1 can 98% fat free cream of chicken

chicken breast cooked & cubed

2 cans corn (do not drain)

2 cans black beans

1/2 diced yellow onion

1-2 cans of green chillies

1 packet of fat free ranch seasoning

1/2 c fat free sour cream

1 tsp oregono

1 tsp chili powder

1 tsp cumin

salt & pepper to taste

dump everything in and let simmer

bag of tortilla strips (can buy them where the croutons are)-- you only need to sprinkle a few of these on the soup. Not too much of it won't be so low cal anymore! A cup of this soup is all you really need to be satisfied without stuffing yourself.

*Big healthy living tip is watching your SERVING SIZE. In America everything is super-sized. One reason obesity is out of control! Geoff and I measure EVERYTHING we eat. Right down to our morning oatmeal or cereal. You can weigh your meat by getting a food scale for less than $10 at Walmart and also just by using a plain old measuring cup. It really lets you know how much food you're consuming and is a great tool in weight loss!