HEALTHY CHICKEN TETRAZINNI

This is a hearty meal, though it’s very different from the chicken spaghetti my daughter-in-law makes with Velveeta and Rotel Tomatoes.  It may not taste as good as that, but it’s definitely better for me.

Here’s what you need:
Green onions, 1/2 cup chopped
Celery, 3 stalks, chopped
Mushrooms, (1) 8 oz. can sliced
Cream of Mushroom soup, 2 cans, 98% fat free
Chicken, 1 pound, cut into bite size pieces
Spaghetti noodles, 12 oz.
Olive oil, 1tablespoon
Cheddar cheese, 1 cup grated
garlic salt to taste
pepper to taste

Preparation:

  • Heat olive oil in a large skillet on medium heat.  Add chicken, green onions, and celery.  Cook until chicken is no longer pink.  Add mushrooms, salt, and pepper and simmer for five minutes.
  • While chicken is cooking, prepare spaghetti according to package directions.
  • Combine soup, spaghetti, and chicken mixture in a large casserole or lasagna pan.
  • Top with grated cheese.
  • Bake at 375 degrees for 25 minutes.

Serves 6.
316 calories, 22 grams of carbs, 19 grams of fat, and 29 grams of protein.
Enjoy!

CHICKEN CHOW MEIN

CHICKEN CHOW MEIN
3 tablespoons peanut oil
1 bunch green onions, sliced
1 cup sliced celery
5-6 cups shredded Napa cabbage
1 cup bean sprouts
1/2 cup sliced carrots
2 cups chicken broth
2 tablespoons soy sauce
3 teaspoons sesame oil
1 teaspoon sugar
2 tablespoons cornstarch
4 tablespoons cold water
1-2 cups shredded chicken pieces
1 teaspoon red pepper flakes +/-
1 pound spaghetti or vermicelli

  • Prepare spaghetti according to package directions.
  • Over a medium high flame heat the peanut oil in a heavy skillet.
  • Saute’ the celery, onions, bean sprouts and cabbage until cabbage is wilted.
  • Remove with a slotted spoon.
  • Add a bit more oil and saute’ chicken pieces.
  • Remove with a slotted spoon.
  • Add the broth, sesame oil, soy sauce and sugar. Simmer for several minutes.
  • Whisk the cornstarch into the cold water until smooth.
  • Add to the broth mixture and bring to a boil.
  • Add vegetable mixture and chicken pieces back in, heat through and coat well.
  • Toss with prepared pasta and heat through.




I use my salad spinner for draining pasta to get all the excess water out.


BLACK BEAN CHICKEN BURRITOS

BLACK BEAN CHICKEN BURRITOS
corn tortillas
black beans, drained well
KNORR creamy rice mix
4 ounce green chiles, drained well
2 cups rotisserie chicken pieces
15 ounce can HATCH green enchilada sauce
2 cups shredded cojack cheese
sour cream

  • Preheat oven to 350 degrees.
  • Spray a large baking dish.
  • Prepare KNORR rice mix as directed.
  • In a large bowl combine chicken pieces, black beans, green chiles, rice and 1/3 of the cheese.
  • Spread sour cream on each tortilla.
  • Add a scoop of the chicken mixture.
  • Layer in baking dish seam side down.
  • When baking dish is full, evenly pour the enchilada sauce over the enchilads.
  • Sprinkle cheese evenly over all enchiladas.
  • Bake 30 minutes.
  • Enjoy.

GREEN CHILI CHICKEN ROLL-UPS

GREEN CHILI CHICKEN ROLL-UPSadapted from Shay @ Paper Plates & China Jalapeno Popper Chicken Roll-ups

1 1/2 pounds of chicken tenderloins
8 ounces of cream cheese**
1 (4 ounce) can of diced green chilies, well drained
2 teaspoons of Worcestershire sauce
Bacon slices (same amount as tenderloins)
About 2 teaspoons of liquid smoke
toothpicks
Salt and Pepper to taste

  • Preheat oven to 350 degrees.
  • Mix cream cheese, green chilies, liquid smoke and Worcestershire sauce together until well blended.  You can roast your own jalapenos if you’d like.
  • Spread about 1-2 Tablespoons of cream cheese mixture over one side of chicken tenderloin.
  • Roll each piece of cream cheese layered chicken up like a sleeping bag and then roll a bacon strip around it, securing it with a toothpick.
  • Spray a casserole dish with PURE. 
  • Layer any remaining cream cheese mixture in the bottom.
  • Top the chicken roll-ups.
  • Salt and pepper as desired.
  • Bake 25-30 minutes until chicken is cooked through and bacon is crisp.

**I used philly cream cheese savory sauce because I was out of plain and it worked well.

      PAN SEARED CHICKEN TENDERS & TRI-COLOR COUSCOUS with COCONUT LOBSTER SAUCE ~ MARX FOOD CHALLENGE

      I ran across a MARX foods Recipe challenge – what fun!  I signed up and they sent me a box full of yumminess.  My box included tri-color couscous, coconut sugar, dehydrated lobster mushrooms, DeArbol chilies and Pasilla Negro Chilies.

      The rules are that I had to use at least two ingredients from my box to create a new recipe.  I really wanted to try and use all five ingredients, but was only able to work in four of them.

      Now for full disclosure. hubby hates mushrooms, especially cooked mushrooms.  He goes out of his way to avoid mushrooms.  He declared he would hate this recipe before its inception.  Seeing a pattern here?  I HAD to use the mushrooms just to prove him wrong, plus I LOVE mushrooms even more than he hates them.  This recipe is proof that you can mount your dislikes and change them with the right combination of ingredients.

      PAN SEARED CHICKEN TENDERS & TRI-COLOR COUSCOUS with COCONUT LOBSTER SAUCE

      2 pound chicken tenders
      3/4 cup chardonnay
      1/2 cup chicken broth
      2 tablespoons MARX coconut sugar
      1 dried MARX Pasilla Negro Chilie, chopped
      safflower oil
      salt and pepper to taste
      4 tablespoons butter
      3 tablespoons flour
      5-7 tablespoons heavy cream

      • Whisk together the chardonnay and chicken broth until well blended.
      • In a medium bowl combine mushroom pieces and chile pieces.  Pour the chardonnay mixture over the mushroom mixture.  Allow to set for 2-3 hours to rehydrate the mushrooms and chilies.  Stir them around every now and then so all surfaces are able to absorb the liquid.
      • When ready, drain mushrooms and chiles through a sieve, reserving the liquid.
      • Whisk coconut sugar into reserved liquid.  Set aside.
      • In a small food processor pulse mushroom and chile pieces into a fine grind.
      • In a medium sauce pan, melt butter.
      • Add flour 1 tablespoon at a time until roux is a golden brown.
      • Gradually add the reserved liquid until well blended.
      • Add in the mushroom and chile pieces, stirring until well distributed.
      • Add cream 1 tablespoon at a time until desired consistency.
      • Simmer gently while preparing couscous and chicken.
      • Coat a large skillet with safflower oil.
      • While oil is heating, wash and pat dry chicken pieces.
      • Pan sear chicken pieces, salt and peppering as needed until golden outside and cooked through.
      • Pour 1 cup of couscous in a large bowl.  Pour 1 ¼ cups boiling water over top.  Cover the bowl and let it sit for five minutes, then fluff with a fork to separate the granules. 
      • Plate couscous in the in the center of serving platter.
      • Arrange chicken pieces around the couscous.
      • Spoon sauce over couscous and chicken.
      • Serve immediately.

      By the way, hubby who was so dead sure this recipe would suck gave it 2 thumbs up and then proceeded to eat it 2 nights in a row.

      CREAMY CHICKEN SPAGHETTI CASSEROLE

      Creamy Chicken Spaghetti Casserole
      2 cups shredded rotisserie chicken
      1 stick butter
      16 ounces mushrooms, sliced
      ¼ +¼ cup chardonnay
      sea salt and pepper to taste
      ¼ cup flour
      2 cups chicken broth
      1-½ cup whole milk
      1 cup grated Parmesan cheese
      3/4 cup roasted red peppers, minced
      1 pound Thin Spaghetti

      • Melt 2 tablespoons butter in a large skillet. 
      • Add mushrooms, 1/4 cup white wine, and sprinkle with salt and pepper. 
      • Cook over medium heat for 8 to 10 minutes, or until liquid has totally evaporated. 
      • With a slotted spoon remove mushrooms from skillet. Set aside. 
      • Bring broth to a boil. Break spaghetti into thirds (shorter pieces). Add spaghetti pieces to boiling broth and cook. 
      • Drain when al dente reserving broth.
      • Return large skillet to medium-low heat. 
      • Add 6 tablespoons butter. 
      • Sprinkle flour over butter, whisking to combine until roux turns golden.
      • Add broth gradually and whisk to combine. 
      • Pour in milk, additional 1/4 cup wine, salt and pepper to taste, then cook and bubble until thick. 
      • Turn off heat, add Parmesan cheese, stirring until well blended. 
      • Add in the mushrooms, chicken, and roasted red peppers. 
      • Stir to combine and check seasonings. 
      • Add cooked spaghetti and toss until well blended. 
      • Turn into a 9 x 13 casserole pan. 
      • Bake at 350 degrees or until golden brown and bubbly. 
      • Serve with salad and warm, crusty bread.

      BLACK BEAN CHICKEN BURRITOS

      BLACK BEAN CHICKEN BURRITOS
      corn tortillas
      black beans, drained well
      KNORR creamy rice mix
      4 ounce green chiles, drained well
      2 cups rotisserie chicken pieces
      15 ounce can HATCH green enchilada sauce
      2 cups shredded cojack cheese
      sour cream

      • Preheat oven to 350 degrees.
      • Spray a large baking dish.
      • Prepare KNORR rice mix as directed.
      • In a large bowl combine chicken pieces, black beans, green chiles, rice and 1/3 of the cheese.
      • Spread sour cream on each tortilla.
      • Add a scoop of the chicken mixture.
      • Layer in baking dish seam side down.
      • When baking dish is full, evenly pour the enchilada sauce over the enchilads.
      • Sprinkle cheese evenly over all enchiladas.
      • Bake 30 minutes.
      • Enjoy.

      CHICKEN COUNTRY CASSOULET

      CHICKEN COUNTRY CASSOULET
      3 boneless, skinless chicken breasts, cut into bite sized pieces
      1/2 pound thick-cut bacon, diced
      1 pound fat sausages of choice, cut into bite sized pieces
      3 tablespoons butter
      1 large Vidalia onion, diced
      4 garlic cloves, minced
      4 carrots, sliced
      1/2 pound snap peas, washed and deveined
      1/4 cup fresh minced parsley
      1 14-ounce can petit diced tomatoes, basil, garlic & oregano
      1 tablespoon Classico sun-dried tomato puree
      1/2 teaspoon dried sage
      1/2 teaspoon dried oregano
      2 tablespoons chopped fresh thyme or 1 tablespoon dried
      2 +/- cups chicken stock
      2 cups seasoned bread crumbs**
      salt and ground black pepper

      •  Preheat oven to 325 degrees.
      • Brown the bacon until browned and crumbly in Dutch oven casserole dish.  Remove with a slotted spoon and drain on paper towels.
      • Add chicken and sausages and brown on all sides. Remove from fat and set aside. 
      • Add the onions and garlic and cook 3-4 minutes until softened. 
      • Add the carrots, snap peas and parsley, sauteing 3-4 more minutes.
      • Add tomatoes, tomato puree, spices and salt and pepper to taste.
      • Add meat back in.
      • Add enough of the stock to just cover the meat and veggies, you don’t want things swimming around too much.  You can always add more stock during the cooking if needed. 
      • Cover dish and cook 1 hour.
      • Add more stock if necessary. Spread crumbs over the top and cook uncovered for 40 more minutes or until browned. 
      • Try adding other vegetables such as broccoli or white beans for variety.  

      **I used crushed ritz crackers today and they worked reallllllllllllllly well as a substitute!

      CHICKEN AND SPINACH NOODLE CASSEROLE

      Chicken and Spinach Noodle Casserole
      1tablespoon butter
      1 medium onion, finely chopped
      1 clove garlic, finely chopped
      10 ounces package frozen chopped spinach, partially thawed
      15 ounces container Ricotta cheese, part skim
      3 tablespoon grated Parmesan cheese
      Pinch of freshly grated nutmeg
      Freshly ground pepper to taste
      6 ounces wide noodles, not egg noodles

      • In a small saucepan, heat 1 teaspoon of the butter. 
      • Add the onion and garlic, cover and cook over low heat until the onion is tender, about 8 minutes. 
      • Add the spinach, increase heat to medium, cover and cook until the spinach has completely thawed. 
      • Uncover the spinach and stir it over slightly higher heat until all the excess liquid has evaporated. Let it cool slightly.
      • In a large mixing bowl, stir together the spinach mixture, Ricotta and Parmesan. Season with nutmeg and pepper.
      • Meanwhile, cook the noodles in a large pot of boiling water. Do not salt water. Do not add oil to water. Season with onion powder and stir in keep from sticking. 
      • Drain and immediately stir into the cheese and spinach mixture.
      • Butter a deep 1 to 1 1/2 quart baking dish with 1 teaspoon of butter and pack in the mixture. 
      • Dot the top with the remaining 1 teaspoon of butter and bake in preheated 375 degree oven for 45 minutes, or until the top is brown and crusty. Let the casserole stand for 5 minutes before serving.

      Modifications:

      -I decided at the last minute to add some chicken to this dish so I cut up 2 chicken breasts.
      -I used 2 garlic cloves.
      -I added a handful of fresh, chopped parsley.
      -I used about 1/2 cup of Parmesan cheese.

      Here’s what you’ll need:
      • Preheat the oven to 375 degrees.
      • Put a pot of water on to boil for the noodles.
      • Chop up an onion and 2 garlic cloves.

      • Melt 1 tablespoon of butter in a pan.
      • Chop up the chicken breasts and brown in the melted butter.
      • Add the onion and garlic cloves and let it all cook for about 7-8 minutes.
      • Add 3 big handfuls of semi-defrosted chopped spinach.
      • Cover it and let it cook for another 6-7 minutes to totally defrost. I then uncovered it and cooked for a couple of more minutes.
      • Put a container of ricotta cheese and about 1/2 cup of Parmesan cheese in a bowl. 
      • Add the noodles to the boiling water and cook until al dente.  I used about 1/2 of a bag of egg noodles. 
      • Uncover the chicken mixture and throw in some fresh chopped parsley.
      • Put the chicken mixture into the same bowl as the cheeses.
      • Drain the noodles and add them in with the chicken and cheese.
      • Spray a 9×9 baking dish (anything this size will work) and put the entire mixture in the dish.
      • Cut up some pads of butter and put them on top.
      • Bake at 375 degrees for 45 minutes.
      Here’s what you’ll end up with:
      This dish was really good. I’m definitely glad that I added the chicken breasts to this as it made it a little more heartier.  This dish has the potential to be a little dry so add a bit more butter on top and then let it melt down. You could also add maybe 1/2 of a can of cream of chicken soup.  Add a can of artichokes to make it a chicken, spinach and artichoke pasta.

      CHICKEN MILANO

      CHICKEN MILANO
      4 tablespoons butter, divided*
      2 pounds chicken tenders
      1 cup sun-dried tomatoes, chopped**
      3-4 cloves garlic, minced
      1 bunch green onions, sliced thin
      2 cups chicken broth
      2 cups heavy cream
      1 pound fettucini
      salt and pepper, to taste
      2 tablespoons chopped basil

      • In a large skillet, melt 2 tablespoons of butter over medium heat.  Add garlic and saute until fragrant.
      • Add onions and saute until soft.
      • Add tomatoes and 3/4 cup of the chicken broth. Simmer 10minutes.
      • Add the cream and bring to a boil, stirring constantly.
      • Reduce heat to a simmer and cook until sauce is thickened to desired consistency.
      • Meanwhile prepare pasta per package directions.
      • In another skillet melt remaining butter over medium heat.
      • Wash chicken pieces and pat dry.
      • Sprinkle chicken with salt and pepper generously.
      • Add chicken to butter and saute on both sides until cooked through.
      • Plate chicken.
      • Toss fettuccini and sauce together until well coated. Add to plated chicken.
      • Sprinkle with basil.
      • Enjoy.

      * I use butter or safflower oil

      **next time I will probably puree them slightly

      CHICKEN MILANO

      CHICKEN MILANO
      4 tablespoons butter, divided*
      2 pounds chicken tenders
      1 cup sun-dried tomatoes, chopped**
      3-4 cloves garlic, minced
      1 bunch green onions, sliced thin
      2 cups chicken broth
      2 cups heavy cream
      1 pound fettucini
      salt and pepper, to taste
      2 tablespoons chopped basil

      • In a large skillet, melt 2 tablespoons of butter over medium heat.  Add garlic and saute until fragrant.
      • Add onions and saute until soft.
      • Add tomatoes and 3/4 cup of the chicken broth. Simmer 10minutes.
      • Add the cream and bring to a boil, stirring constantly.
      • Reduce heat to a simmer and cook until sauce is thickened to desired consistency.
      • Meanwhile prepare pasta per package directions.
      • In another skillet melt remaining butter over medium heat.
      • Wash chicken pieces and pat dry.
      • Sprinkle chicken with salt and pepper generously.
      • Add chicken to butter and saute on both sides until cooked through.
      • Plate chicken.
      • Toss fettuccini and sauce together until well coated. Add to plated chicken.
      • Sprinkle with basil.
      • Enjoy.

      * I use butter or safflower oil
      **next time I will probably puree them slightly

      SLOW COOKED BUFFALO CHICKEN WRAPS

      You want quick and easy?  You got it!
      You want something super, duper tasty!  This is it!
      This may be my new favorite meal.  It took very little effort and it was SO good!  I’ve actually made this several times and it seems to get better and better. 
      My favorite is Frank’s buffalo wing sauce.  It’s a good flavor and it works perfect in this. 
      I spooned a bit of light ranch over mine because I am a condiment junkie.  Hubs thought his was fine as it was.  Blue cheese would be good too.
      Buffalo Chicken Wraps Recipe

      2 pounds boneless skinless chicken breasts
      1/2 teaspoon salt
      3/4 cup Franks Buffalo Wing Sauce
      3/4 cup ranch dressing, light
      10 – 100 calorie whole wheat tortillas
      Lettuce

      • Place chicken and salt in the crock pot.  
      • Cover and cook for 6 – 7 hours on low.  
      • Remove chicken and empty crock pot of water. 
      • Shred the chicken and add back to the slow cooker.  
      • Mix ranch and buffalo wing sauce in a small bowl.  
      • Add the sauce to the chicken and stir.  
      • Serve on tortillas with lettuce.

      Total calories = 2755 calories
      10 servings = 276 calories per wrap

      **I didn’t measure how much meat went on the tortillas but I THINK that we got 10 wraps out of this.