Tag Archives: chicken

Summer Salad with Vinaigrette

This salad…is amazing!  I had a version of it while on vacation in Indy earlier this month.  Artisan lettuce (no iceberg) with fresh strawberries, mandarin oranges, pecans, crumbled/cubed cheese, and grilled chicken.  Delicious!

Salads are wonderful for a variety of things…you can get seriously creative with them.  Fruits, nuts, cheeses, meats, etc.  Nothing is really “wrong” on a salad…with the exception of dressing.  Some people go crazy with dressing, and drown the flavor (and health value) out of a perfectly good salad.

I have been experimenting with creating everyday food items from scratch.  First up…vinaigrette.  Specifically the vinaigrette that accompanied this salad in Indy.  A poppyseed vinaigrette.  The waitress was nice enough to tell me it had these things included:

-poppyseeds (of course)
-oil
-wine vinegar
-sugar*
-red onion

She followed it up with, “It’s really quite simple to mix up.”  So, I did.  I did; however, switch up the sugar for honey (as noted by the *).  I used two different kinds of oil, olive and canola.  The dressing had a pink hue to it, so I figured she probably meant red wine vinegar.  Putting this dressing together took me all of five minutes…and it is delicious!  Best of all, I know *exactly* what is in it, and I know it is fresh!

What kinds of salads do you enjoy?  Have you ever made your own dressing?

-Erica

Seafood and Mushroom Pasta

This is another recipe from my Facebook friend, Amy…and another I want to try.  Although I am not a big fan of clams, so I would probably substitute chicken instead.  I think it would still be equally delicious with chicken anyway.

 

 

SEAFOOD AND MUSHROOM PASTA

1 tablespoon olive oil
1 tin (10 ounces) baby clams, with juice
1 pound shrimp, peeled and deveined
2 cups sliced mushrooms
2 large tomatoes, peeled and coarsely chopped
2 cloves garlic, minced
1 tablespoon fresh dill
salt
ground black pepper
8 ounces whole wheat linguine
1/3 cup grated Parmesan cheese

Alternate:
If you blanch your tomatoes, their skins will slip off easily. Begin by coring the tomatoes with a paring knife, removing the stems and white middles. Then cut an X in the bottom of each tomato, cutting only the skin. Bring a pot of water to a boil and add the tomatoes to the water. Boil for about 30 seconds. Remove the tomatoes from the pot and immediately plunge them into ice water to stop the cooking process. when the tomatoes are cool enough to handle, use the edge of the knife to slip off the skin.

Directions
1. Warm the oil in a large saucepan over medium-high heat. When it’s hot, add the clams, shrimp, and mushrooms. Cook, stirring occasionally, for about 5 minutes, or until the shrimp are pink and the mushrooms are soft. Add the tomatoes, garlic, and dill. Reduce the heat to low and simmer for about 10 minutes, or until the juice from the tomatoes evaporates a bit. Season to taste with the salt and pepper. 2. Meanwhile, in a large pot, cook the linguine according to package directions. Drain the pasta and place it in a large bowl. Add the shellfish mixture and toss gently to combine. Sprinkle with the cheese and additional dill, if using, and serve. 

Here’s the dirt: 
489.5 calories
11.7 fat (3.8 saturated)
239 mg cholesterol 
757 mg sodium 
53 g carbs 
6 g fiber 
49 g protein

-Erica

Thursday Dinner

After a successful dinner on Wednesday, I was certainly up for another batch of new recipes on Thursday.  My family was excited.

We had mushroom cheese chicken, veggie cheese casserole, and oven roasted corn on the cob.  It was all absolutely delicious!

The chicken was tender and moist.  The cheesy filling was fabulous.


The veggie cheese casserole was quite different than any way I have ever prepared broccoli before.  My husband and chicklets loved it, though!  This shot was taken before I put it in the oven.

As it baked, it had the best aroma.  Mixed with the smell of the chicken baking, my house smelled wonderful.  When the casserole came out of the oven it looked amazing.  The parmesan cheese had melted and the top was a light golden brown.  My chicklets called it broccoli cake.

We had quite a bit of the casserole left over (as you can see), so I would probably cut this recipe in half next time to avoid having to store so much of it.

Unfortunately, I never remembered to take any pictures of the corn (before or after baking).  That is a shame, I will say, because it was beautiful.  The green of the cilantro against the bright yellow and white looked incredible – and it was so yummy.

MUSHROOM CHEESE CHICKEN

4 boneless skinless chicken breast halves (5 ounces each)
1/2 tsp salt
dash pepper
2 Tbsp all-purpose flour
1/2 c reduced-fat plain yogurt
1/2 c shredded aprt-skim mozzarella cheese
1/2 c canned mushroom stems and pieces
1 Tbsp diced pimientos
1 Tbsp minced fresh parsley
1 Tbsp minced chives

1 Tbsp reduced-fat plain yogurt
1 Tbsp dry bread crumbs
1/8 tsp paprika

Flatten chicken to 1/8-inch thickness; sprinkle with salt and pepper.  In a small bowl, combine the flour and yogurt until smooth.  Stir in the cheese, mushrooms, pimientos, parsley, and chives.  Spread down the center of each piece of chicken.  Roll up and tuck in ends; secure with toothpicks.  Place seam side down in an 11 X 7-inch baking dish coated with cooking spray.

Brush yogurt over chicken.  Combine bread crumbs and paprika; sprinkle over the top.  Bake, uncovered, at 350 F for 20 to 25 minutes or until chicken juices run clear.  Discard toothpicks before serving.

Here’s the dirt:
4 servings

222 calories
5 g fat (2 g saturated fat)
92 mg cholesterol
544 mg sodium
4 g carbs
trace fiber
39 g protein

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VEGGIE CHEESE CASSEROLE

3 c frozen chopped broccoli, thawed and drained
1/2 c  reduced-fat biscuit/baking mix
1 c reduced-fat sour cream
1 c reduced-fat cottage cheese
2 eggs
1/4 c butter, melted
1/4 tsp salt
1 large tomato, thinly sliced and halved
1/4 c grated Parmesan cheese

Arrange the broccoli in a greased 8-inch square baking pan; set aside.

In a large bowl, beat the biscuit mix, sour cream, cottage cheese, eggs, butter, and salt; pour over the broccoli.  Arrange tomato slices over the top; sprinkle with Parmesan cheese.

Bake, uncovered, at 350 F for 35 to 40 minutes or until a knife inserted near the center comes out clean.  Let stand for 5 minutes before cutting.

Here’s the dirt:
9 servings

158 calories
9 g fat (6 g saturated fat)
72 mg cholesterol
354 mg sodium
10 g carbs
1 g fiber
8 g protein

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OVEN-ROASTED CORN ON THE COB

2 Tbsp finey chopped fresh cilantro
2 Tbsp fresh lime juice
1 Tbsp olive oil
1 Tbsp water
4 ears of corn, shucked

Preheat the oven to 450 F.  Tear off 4 (12-inch square) sheets of heavy-duty foil.

In a shallow bowl, combine the cilantro, lime juice, olive oil, and water.  Roll the corn in the cilantro oil, then place on the foil; brush with any remaining cilantro oil.  Wrap the foil around the corn securely, then place directly on an oven rack.  Bake, turning occasionally, until tender (about 25 minutes).

Here’s the dirt:
4 servings

109 calories
4 g fat (1 g saturated fat, 0 g Trans fat)
0 mg cholesterol
14 mg sodium
18 g carbs
3 g fiber
3 g protein
3 mg calcium

-Erica

Spinach and Mushroom Smothered Chicken

This is a recipe I have had my eye on for a while.  I am putting it on the menu this week and thought I would share.

SPINACH AND MUSHROOM SMOTHERED CHICKEN

3 c. fresh baby spinach
1-3/4 c. sliced fresh mushrooms
3 green onions, sliced
2 Tbsp. chopped pecans
1-1/2 tsp. olive oil
4 boneless skinless chicken breast halves (4 ounces each)
1/2 tsp. rotisserie chicken seasoning
2 sliced reduced-fat provolone cheese, halved

1. In a large skillet, saute the spinach, mushrooms, onions, and pecans in oil until mushrooms are tender.  Set aside and keep warm.

2. Coat grill rack with cooking spray before starting the grill.  Sprinkle the chicken with seasoning; grill, covered, over medium heat for 4 or 5 minutes on each side or until juices run clear.

3. Top with cheese.  Cover and grill 2 or 3 minutes longer or until cheese is melted.  To serve, top each chicken breast with reserved spinach mixture.

Here’s the dirt on this recipe:
4 servings

203 calories
9 g. fat (2 g. saturated fat)
68 mg. cholesterol
210 mg. sodium
3 g. carbs
2 g. fiber
27 g. protein

-Erica

Cucumber Chicken Salad

I prefer to have quick lunches because our days are usually busy.  In the past this led to me eating something very unhealthy just because it was quick.  Now, I am starting to make tomorrow’s lunch today, which takes away that excuse.  This is a recipe I have tried, and I truly enjoy.

CUCUMBER CHICKEN SALAD

1 c. cubed cooked chicked breast
1/3 c. chopped seeded peeled cucumber (I did not de-seed mine and it was fine – for me)
1/4 c. fat-free mayo
1/4 tsp. salt
1/8 tsp. dill weed

Combine all ingredients in a small bowl and chill.

*Try this on a bun with lettuce and tomato (and I usually add a piece of swiss cheese because I just love it).

Here’s the dirt on this recipe (these facts include lettuce, tomato, and bun without cheese):
2 servings

350 calories
8 g. fat (3 g saturated)
57 mg. cholesterol
930 mg. sodium
42 g. carbs
3 g. fiber
28 g. protein

-Erica

Fettuccine with Chicken and Broccoli Rabe

This recipe has become a favorite at our house.  The chicklets love it (they do pick out the onion, though) and my husband just cannot get enough of it.  It is a little “time intensive” at somewhere between 40 and 50 minutes to prepare, so it is definitely not for nights when a quick meal is needed.

FETTUCCINE WITH CHICKEN AND BROCCOLI RABE

1 bunch broccoli rabe, cleaned and chopped (we have used regular broccoli and it was fine)
6 ounces spinach fettuccine
4 tsp. olive oil (we use EVOO)
4 (4-ounce) skinless boneless chicken breasts
1 tsp. salt
1 tsp. dried oregano
1/4 tsp. crushed red pepper
1 onion, thinly sliced and separated into rings
4 garlic cloves, minced
1 head radicchio, shredded (we sometimes use regular red cabbage)
2 Tbsp. grated parmesan cheese
1/4 tsp. ground pepper
1/4 c. chopped fresh basil

1. In a large pot of boiling water, cook the broccoli rabe 2 minutes.  Spoon the broccoli out, reserving the water in the pan.  Cook the fettuccine according to package directions in the broccoli water; drain.

2. In a large nonstick skillet, heat 2 tsp. of the oil. Add the chicken, salt, oregano, and red pepper and saute until cooked through (about 4 or 5 minutes on each side).  Transfer to plates.

3. In the skillet, heat the remaining 2 tsp. of oil; saute the onion and garlic until tender (about 3 or 4 minutes).  Stir in the broccoli rabe and radicchio; cook, stirring frequently, until tender (about 4 or 5 minutes).  Add the fettuccine, then sprinkle with the cheese and black pepper.  Serve topped with the chicken and sprinkled with the basil.

Here’s the dirt on this recipe:
4 servings

339 calories
8 g fat (2 g saturated, 0 g Trans fat)
92 mg cholesterol
746 mg sodium
37 g carbs
5 g fiber
29 g protein
147 g calcium

-Erica