BBQ Chicken Pizza

 recipe courtesy of HFPN

Ingredients: 

2 teaspoons vegetable oil
1 small skinless, boneless chicken breast half
1/2 cup plus 2 Tbsp. barbecue sauce
1 (11-inch) pizza crust (14 oz. package)
1/2 cup grated smoked Gouda
1/2 cup grated mozzarella
3 tablespoons sliced red onion
2 tablespoons chopped cilantro
Preparation: 

Warm oil in a skillet over medium heat. Add chicken and cook, turning once, 5 to 6 minutes per side, until just cooked through. Transfer to a cutting board. When cool enough to handle, cut into 1/2-inch cubes. Toss chicken with 2 Tbsp. barbecue sauce in a bowl.

Position a rack in bottom of oven and preheat to 450°F. Place pizza crust on a large baking sheet and spread with remaining 1/2 cup barbecue sauce. Sprinkle with half of both cheeses, arrange chicken on top, and then add remaining cheese and onion.

Bake until cheese is melted and golden brown, 20 minutes. Let rest for 5 minutes. Sprinkle with cilantro, cut into slices and serve hot.

Nutrition Facts (per serving)
Calories       596
Fat (g)     41
Saturated Fat (g)     12
Cholesterol (mg)     22
Sodium (mg)     771
Carbohydrate (g)     45
Fiber (g)     4
Protein (g)     12
Calcium (mg)     -

Basil & Chive Chicken Breast

recipe courtesy of HFPN

Ingredients: 

1/3 oz. Sweet Basil – Dried
¼ oz. Chives – Dried
¼ Cup Fresh Lemon Juice
¼ Cup White Wine
½ oz. Garlic – Fresh, Minced
½ Tsp Ground Black Pepper
½ Cup Olive Oil
1 tsp coarse salt
6, 4 oz. Chicken Breasts – Boneless, Skinless, Raw

Instructions: 

1. Combine basil, chives, lemon juice, white wine, garlic, black pepper and olive oil for marinade. Whisk until well-blended.
2. Pour marinade over chicken, turning to evenly coat. Refrigerate for 24 hours to marinate. Drain and discard excess marinade.
3. Arrange chicken on baking sheets. Bake in a 350 degree F. standard (325 degree F. convection) oven for 20 to 25 minutes or until chicken is thoroughly cooked.

Serves: 6
Serving Size: 1 Chicken Breasts
Nutrition Facts (per serving)
Calories       168  
Fat (g)     6.1
Saturated Fat (g)     1.3
Cholesterol (mg)     70
Sodium (mg)     62
Carbohydrate (g)     0.6
Fiber (g)     0.2
Protein (g)     25.8
Calcium (mg)     20

Zesty Orange Chicken

This Week's Recipe is courtesy of Team Beachbody®

    * 4 boneless, skinless chicken breasts
    * 2 Tbsp. honey
    * 1 Tbsp. orange juice
    * 1 Tbsp. ground cumin
    * 1 Tbsp. garlic, minced
    * Salt and pepper

Preheat oven to broil. Mix honey, orange juice, cumin, garlic, and salt and pepper to taste. Dip chicken breasts in cumin mixture. Broil chicken for 4 minutes. Turn chicken over and brush on more of the cumin mixture. Broil until done, approximately 4 more minutes. Remove from heat and serve.

Makes 4 servings.
Preparation Time: 10 minutes

Cooking Time: 8–10 minutes
Nutritional Information: (per serving)

Calories: 120
Protein: 17 g
Fiber: 0 g
Carbs: 10 g
Fat Total: 1 g
Saturated Fat: 0 g

Cranberry Chicken Salad Pita

Ingredients: 

4 oz. cooked chicken breast, chopped
2 T. dried cranberries or dried cherries
2 T. chopped celery
1 T. low-fat mayonnaise
dash of celery salt
dash of poultry seasoning
1 (4 oz.) whole wheat pita (halved) or 2 (2 oz.) pita bread
1 pickle or cucumber, sliced thin
2 Roma tomatoes, sliced thin
2 tsp. nonfat red wine vinegar dressing 

Instructions:

Mix first six ingredients together and chill. Stuff each Pita with half of chicken mixture, half of pickle or cucumber slices, and Roma tomato slices.

Serves: 2
Serving Size: ½ recipe, 1 stuffed pita 
Nutrition Facts (per serving)
Calories       317
Fat (g)     5
Saturated Fat (g)     1
Cholesterol (mg)     50
Sodium (mg)     600
Carbohydrate (g)     45
Fiber (g)     6
Protein (g)     24
Calcium (mg)     12

Tuscan Style Grilled Chicken Kabobs

recipe courtesy of The American Heart Association

Description
These grilled chicken-and-vegetable kebabs feature the flavors of sunny Tuscany -- lemon, rosemary, garlic, and oregano.

Ingredients

1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
1 tablespoon chopped fresh rosemary or 1 teaspoon dried rosemary, crushed
2 teaspoons olive oil
2 medium garlic cloves, minced
1 teaspoon dried oregano, crumbled
1/4 teaspoon crushed red pepper flakes
1 pound boneless, skinless chicken breast halves, all visible fat discarded, cut into 16 cubes
16 whole button or cremini mushrooms (about 1/2 ounce each), ends trimmed
1 medium green bell pepper, cut into 16 pieces
16 cherry tomatoes
Cooking spray
1/2 cup uncooked instant brown rice
1 cup fat-free, low-sodium chicken broth
1/4 cup dry-packed sun-dried tomatoes, cut into 1/4-inch squares

Cooking Instructions

In a medium nonmetallic bowl, stir together the lemon zest, lemon juice, rosemary, oil, garlic, oregano, and red pepper flakes. Add the chicken, stirring to coat. Cover and refrigerate for at least 15 minutes. The chicken can marinate for up to 8 hours for even more flavor. Turn several times if marinating for more than 30 minutes.

Soak eight 8-inch wooden skewers for at least 10 minutes in cold water to keep them from charring, or use metal skewers. Preheat the grill on medium high.

Drain the chicken and discard the marinade. Alternately thread the chicken, mushrooms, bell pepper, and tomatoes on the skewers. Lightly spray all sides with cooking spray.

In a medium saucepan, bring the broth and tomatoes to a boil over high heat. Stir in the rice. Reduce the heat and simmer, covered, for about 10 minutes. Remove from the heat and let stand for about 5 minutes. Fluff with a fork.

Meanwhile, grill the kebabs for 2 to 3 minutes on each side (8 to 12 minutes total), or until the chicken is no longer pink in the center and the vegetables are tender. Serve with the rice on the side.

Nutritional Information Per serving:
Calories Per Serving 213
Total Fat 2.5 g, Saturated Fat 0.5 g, Trans Fat 0.0 g, Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g, Cholesterol 66 mg, Sodium 16 g,
Carbohydrates 16 mg, Fiber 3 g, Sugar 4 g, Protein 31 g

Dietary Exchanges:
1/2 starch, 1 vegetable, 3 very lean meat

Healthified Lighter Fried Chicken

Original Recipe courtesy Paula Deen. 
Revised recipe courtesy of Bobby Deen and the Paula Deen Test Kitchen

Serves 8

Ingredients:

8 skinless boneless chicken thighs, trimmed of all visible fat (about 1 1/2 lbs)
1/2 tsp Paula Deen’s House Seasoning (1/4 tsp salt, 1/8 tsp ground black pepper, 1/8 tsp garlic powder)
1/4 cup light mayonnaise
Zest and juice of 1 lemon
1 egg white
1/2 tsp hot sauce
1 1/4 cups cornflake crumbs

Directions:

Preheat the oven to 375°F. Spray a large shallow baking pan with non-stick spray. Sprinkle the chicken with the house seasoning. In a large bowl, combine the mayonnaise, lemon zest, juice, egg white, and hot sauce. Add the chicken; toss to coat.

Place the cornflake crumbs on a sheet of wax paper. Dip the chicken into the crumbs pressing so the crumbs adhere. Place the chicken in the pan and lightly spray with nonstick spray.

Bake until the chicken is golden brown and cooked through, 40 – 45 minutes. Do not turn.

Nutrition Facts:

Per Serving:
227 calories, 25g protein, 11g total fat, 3g saturated fat, 4g monounsaturated fat
5g carbohydrates, 0g fiber, 0g sugar, 13mg calcium, 1mg iron
288mg sodium, 87mg cholesterol

Fajita Ranch Chicken Wraps

recipe courtesy of BHG.com

 

 

Ingredients:

    * 12  ounces  skinless, boneless chicken breast strips for stir-frying
    * 1/2  teaspoon  chili powder
    * 1/4  teaspoon  garlic powder
    *  Nonstick cooking spray
    * 1  small  red, yellow, or green sweet pepper, seeded and cut into thin strips
    * 2  tablespoons  bottled reduced-calorie ranch salad dressing
    * 2  10-inch  whole wheat, tomato, jalapeño, or plain flour tortillas, warmed*
    * 1/2  cup  Easy Fresh Salsa*
    * 1/3  cup  reduced-fat shredded cheddar cheese

Directions:

Sprinkle chicken strips with chili powder and garlic powder. Coat a medium nonstick skillet with nonstick spray; heat over medium-high heat. Cook chicken and sweet pepper strips in hot skillet over medium heat for 4 to 6 minutes or until chicken is no longer pink and pepper strips are tender. Drain if necessary. Toss with salad dressing.

Divide chicken and pepper mixture between warmed tortillas. Top with Easy Fresh Salsa and cheese. Roll up; cut in half.

To warm tortillas: Wrap tortillas tightly in foil. Heat in a 350°F oven about 10 minutes or until heated through.

Easy Fresh Salsa: In a medium bowl combine 2 seeded and chopped tomatoes, 1/4 cup finely chopped red onion, 1/4 cup chopped yellow or green sweet pepper, 2 to 3 teaspoons snipped fresh cilantro, 1/2 teaspoon minced garlic, 1/8 teaspoon salt, a dash of black pepper, and, if desired, a few drops bottled hot pepper sauce. Serve immediately or cover and chill for up to 3 days. Stir before serving. Makes 1 2/3 cups.

Nutrition Facts:
Servings Per Recipe 4 servings
Calories 224, Total Fat (g)7, Saturated Fat (g)2, Cholesterol (mg)59, Sodium (mg)316, Carbohydrate (g)15, Fiber (g)1, Protein (g)25, Starch (d.e.)1, Very Lean Meat (d.e.)3, Fat (d.e.)1,

Percent Daily Values are based on a 2,000 calorie diet

Savory Baked Chicken & Potato Dinner

 from eatbetteramerica.com

Prep Time:15 min
Start to Finish: 50 min
makes: 2 servings

TIP: Savory Baked Pork and Potato Dinner:

Substitute 2 boneless pork chops, 1/2 inch thick (about 1/2 pound) for the chicken.

Bisquick Heart Smart® mix creates a crispy coating for oven-baked chicken that's cooked with pretty peppers and potatoes.

 

2        tablespoons grated Parmesan cheese
1/2     teaspoon paprika
3        tablespoons water
2        tablespoons Dijon mustard
1/2     lb small red potatoes, cut into 1/2-inch cubes (1 1/2 cups)
1/2     medium bell pepper, cut into bite-size strips (1/2 cup)
1/2     medium onion, cut into 16 wedges (1 cup)

Cooking spray
2     boneless skinless chicken breasts (about 1/2 lb)
3     tablespoons Bisquick Heart Smart® mix

1.     Heat oven to 400°F. Spray 13×9-inch pan with cooking spray. In small bowl, mix Parmesan cheese and paprika; set aside. In medium bowl, mix water and 1 tablespoon of the mustard. Stir potatoes, bell pepper and onion into mustard mixture. Spoon vegetable mixture in single layer onto half of the pan. Spray cooking spray over top; sprinkle with half of the cheese mixture. Bake 15 minutes.
2.     Meanwhile, brush chicken breasts with remaining 1 tablespoon mustard; coat with Bisquick mix. Add chicken to pan. Spray chicken with cooking spray; sprinkle with remaining cheese mixture.
3.    Bake 15 to 18 minutes longer or until potatoes are tender and juice of chicken is clear when center of thickest part is cut (170°F).


High Altitude (3500-6500 ft): Heat oven to 425°F.

 

Nutritional Information
1 Serving: Calories 330 (Calories from Fat 80);
Total Fat 8g (Saturated Fat 2 1/2g, Trans Fat 0g);
Cholesterol 75mg; Sodium 660mg;
Total Carbohydrate 33g (Dietary Fiber 4g, Sugars 4g);
Protein 31g
Percent Daily Value*: Vitamin A 10%; Vitamin C 35%;
Calcium 15%; Iron 20%
Exchanges: 1 1/2 Starch; 1/2 Other Carbohydrate; 0 Vegetable;
4 Very Lean Meat; 1 Fat; Carbohydrate Choices: 2

*Percent Daily Values are based on a 2,000 calorie diet.

Zesty Chicken with Brown Rice

recipe courtesy of team beachbody
Makes 4 servings.

Preparation Time: 15 minutes

Cooking Time: 45 minutes 

    * 2 cups brown rice
    * 4 cups water
    * 4 skinless, boneless chicken breast halves, cut into 1-inch strips
    * 1 can diced tomatoes, low-sodium
    * 1 cup chili sauce, low-sodium
    * 1-1/2 cups green pepper, chopped
    * 1-1/2 cups cups celery, chopped
    * 1/4 cup onion, chopped
    * 2 cloves garlic, minced
    * 1 Tbsp. fresh basil, chopped (or 1 tsp. dried)
    * 1 Tbsp. fresh parsley, chopped (or 1 tsp. dried)
    * 1/4 tsp. crushed red pepper
    * 3/4 tsp. salt
    * 3 Tbsp. olive oil

Heat 2 Tbsp. of olive oil in a large pot on medium heat. Add rice and stir until it starts to crackle (about 2 minutes). Add water and 1/2 tsp. of salt. Cover pot and bring to a boil, then reduce heat and allow to cook for about 30 minutes, until rice is soft. In a deep skillet, add 1 Tbsp. of olive oil and preheat over high heat. Cook chicken in skillet until no longer pink (about 4 minutes). Reduce heat and add all other ingredients. Bring to a boil, then reduce to a simmer and cover for 10 minutes. Serve over the cooked brown rice.

Nutritional Information: (per serving)
Calories: 310
Protein: 31 g
Fiber: 5 g
Carbs: 43 g
Fat Total: 6 g
Saturated Fat: 1 g