Posts Tagged ‘chicken’


In case you thought this was a thing of the past…think again!  No sugar added, high in protein, fill-you-up goodness that will stand up to the restaurant stuff any day of the week.

A pot of Jasmine rice for your family and a crisp green salad with toasted almonds is all you need.

Don’t be discouraged because it looks like a lot of work…it’s really not.  (And the results would be worth it, anyway.)  This is one of my most popular recipes and has gotten great reviews.  TRY IT!




1/2 cup orange juice
1 teaspoon orange zest
2 teaspoons low-sodium soy sauce
1/4 teaspoon sesame seed oil
1/2 teaspoon salt

1 pound chicken breast tenders, cut into 1-inch chunks
1/2 cup cornstarch

3/4 cup orange juice
1 teaspoon orange zest
1/2 cup low-sodium chicken broth
5 teaspoons Splenda granular
4 teaspoons sugar-free OR regular honey OR Agave
1 tablespoon low-sodium soy sauce
2 teaspoons vegetable oil
2 cloves garlic, minced
2 teaspoons apple cider vinegar
Pinch red pepper flakes
2 teaspoons cornstarch
Kosher salt

Sliced green onions
Sesame seeds

Marinade: In a medium bowl combine orange juice, orange zest, soy sauce, sesame oil, and salt. Add chicken tenders and stir to coat. Allow to marinate for 25-30 minutes.

Sauce: In a small saucepan combine orange juice, orange zest, chicken broth, Splenda,  honey, soy sauce, oil, garlic, and apple cider vinegar. Bring to a boil; lower heat to a simmer and cook until liquid is reduced by 1/4. Season with salt to taste. Stir the 2 teaspoons cornstarch with a small amount of cold water and add to the sauce. Bring back to a boil and cook for 1-2 minutes, or until thickened. Set aside, but keep warm.

In a large bowl or ziplock bag add the 1/2 cup of cornstarch. Drain the chicken and toss with the cornstarch, shaking off excess. In a large skillet heat 2 tablespoons vegetable oil over medium-high. Add chicken and cook until golden and meat is cooked through. Gently toss cooked chicken with the sauce and serve. Makes 4 servings.  (About 1/2 cup each.)

Per Serving: Calories 222; Protien 27 g; Fat 4 g; Carbs 18 g; Fiber 0 g; Sugar 6 g; Sodium 171 mg

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This has been one of my most popular recipes and for as elegant and yummy as this is, it’s very quick to put together.  For a special someone…for a dinner party…for yourself with a favorite TV program…it’s a winner!

I’ve paired it with some fresh green beans, roasted with minced garlic and olive oil – a little sea salt and black pepper sprinkled over.

This makes a dinner for two – double or triple at will!!




Two skinless, boneless chicken breast halves
Kosher salt and black pepper
Two ounces Havarti cheese, deli sliced
One green onion, thinly sliced
1/2 cup fresh baby spinach leaves
1/2 cup finely chopped pecans, divided
1 egg
1 tablespoon water
1/4 cup flour
2 tablespoons olive oil or butter


Flatten each chicken breast half to 1/8-inch thickness. Season with salt and pepper. Place one slice of cheese on each. Sprinkle each piece with half of the green onions and spinach and a teaspoon of chopped pecans. Tightly roll each breast into a spiral, pressing edges to seal.

In a shallow dish, beat together the egg and water. Place flour in another shallow dish and pecans in a third. Coat each chicken roll with flour, dip into egg, and roll in nuts to coat. Preheat oven to 400 degrees. In a skillet over medium heat, cook chicken in olive or butter about 5 minutes or until golden on all sides. Place in a baking dish and bake for 15-18 minutes or until no longer pink. Allow to rest for 2-3 minutes, slice and serve.  Makes two rolls.

WLS serving is 1/2 roll. Per Serving: 244 Cal; 19 g Protein; 12 g Tot Fat; 6 g Carb; 2 g Fiber; 1 g Sugar; 103 mg Sodium

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I love this chowder – thick, rich, without being full of fat and calories.  Chicken chunks paired with chewy wild rice – just a touch, enough to give the illusion without too many added carbs…easy and filling.  The ingredients list is long, but it’s quick to put together!

Serve this with warm whole grain rolls for your family and maybe a chopped green salad.




1/4 cup wild rice
3/4 cup water
2 tablespoons olive oil
2 teaspoons butter
1 medium onion, diced
3 cloves garlic, minced
2 carrots, shredded
1 stalk celery, diced
1 small zucchini, diced
1/4 cup flour
4 cups low-sodium chicken broth
1 1/2 cups 2% milk (Skim would work…will be less rich, but will taste fine, if you’d rather)
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 bay leaf
1/2 teaspoon dried chives
1/2 teaspoon dried thyme
1/4 teaspoon sage
1/8 teaspoon freshly grated nutmeg
3/4 teaspoon yellow curry powder
2 cups shredded chicken breast (or vege: use the Morningstar Chicken meal-starters, shredded)
2 teaspoon fresh, minced parsley


In a small saucepan bring wild rice and water to a boil. Reduce heat and simmer, covered, for 25 minutes or until tender. Drain if necessary. Set aside.


Over medium heat in a large pot add olive oil, butter, onion, and garlic. Cook for 15 minutes or until golden and soft, stirring occasionally. Add carrots, celery, and zucchini. Cook for 10 minutes. Stir in flour very well and cook for an additional minute. Add the cooked wild rice, chicken broth, milk, salt, black pepper, bay leaf, chives, thyme, sage, nutmeg, and curry powder.


Reduce heat to low and simmer for 25-30 minutes or until vegetables are tender and soup is thickened. Remove bay leaf. Stir in chicken and fresh parsley. Heat through. Makes approx eight 1-cup servings.


Per Serving: 167 Cal; 16 g Protein; 7 g Tot Fat; 10 g Carb; 1 g Fiber; 4 g Sugar; 387 mg Sodium


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Thick, hearty, sort of spicy-sweet…this stew is very filling and maybe a little different than you’re used to. Serve it on top of couscous made with chicken broth and lots of black pepper for you family.

This is very good topped with the Almond-Cilantro Pesto, but traditional store-bought pesto is great, too.



6 boneless, skinless chicken thighs, cut into chunks
1/2 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon ground cumin
1 teaspoon smoked paprika
1 tablespoon olive oil
1 tablespoon butter
2 large carrots, sliced
1 small onion, diced
1 2/3 cup chicken broth
3 tablespoons apple cider vinegar
1/2 cup garbanzo beans
1 tablespoon golden raisins
Almond-Cilantro Pesto
Goat Cheese or Parmesan cheese

In a small bowl mix together the salt, pepper, cumin, and paprika. Season the chicken thighs, using all of the spice mixture. In a large saucepan or Dutch oven, over medium heat, melt the butter and oil. Add the chicken to the pot and cook until browned on all sides, stirring occasionally.

Add the carrots, onion, broth, and vinegar. Cook at a simmer for about 15-20 minutes or until the chicken is very tender. Stir in the garbanzo beans and raisins and cook for an additional 5 minutes. Serve topped with pesto and crumbled or grated cheese. Makes 6 servings, about 2/3 cup each.

Per Serving: Calories 158; Protein 10 g; Fat 8 g; Carbs 9 g; Sugar 2 g; Sodium 279 mg

Almond-Cilantro Pesto

2 cups packed fresh cilantro leaves
1 cup packed fresh parsley
1/4 cup almonds
2 cloves garlic
1/3 cup olive oil
1/2 teaspoon salt
1/8 teaspoon fresh black pepper

Combine the cilantro, parsley, almonds, and garlic in a food processor or blender and process until coarsely chopped. Add oil, salt, and pepper and process until smooth. (If storing carefully pour another tablespoon of olive oil onto the top and then cover with plastic wrap and store in the refrigerator.) Makes 12 servings.

Per Serving: Calories 57; Protein 0 g; Fat 6 g; Carbs 1 g; Sugar 0 g; Sodium 47 mg

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Never enough variations on this theme…

This one is not spicy, just mellow and sorta sweet with the crispy almonds, and succulent grapes.  The flavors get more pronounced as it rests, so making it ahead is always nice.

Wrapped up in some buttery lettuce leaves or on a whole grain roll for you family, it’s very filling and full of protein.




1/4 cup mayonnaise

1 teaspoon Curry powder (I use the sweet yellow from Penzey’s)

Zest and Juice of half a lime

2 teaspoons sugar-free honey, agave nectar, or honey

Pinch of garlic powder

Salt & pepper to taste

2 cups diced, cooked rotisserie chicken

1/2 cup quartered grapes

1/4 cup diced red pepper

2 tablespoons sliced almonds

1 stalk celery chopped


In a large bowl combine the mayonnaise, curry powder, lime zest and juice, sugar-free honey, garlic powder, and salt and pepper. Stir in the chicken, grapes, red pepper, almonds, and celery. Mix well, cover and chill for at least 1 hour. Makes 4 servings.

Per Serving: 208 Cal; 23 g Protein; 10 g Tot Fat; 6 g Carb; 1 g Fiber; 4 g Sugar; 167mg Sodium

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ChicPotPie43lg wm


So beautiful!   Homey-old-fashioned gets updated and elegant in this dish.

I’ve taken my family-favorite casserole and removed the carby crust – kept the gorgeous filling and simply rolled it in my higher-protein-lower-carb crepes.

You can’t go wrong with this.  Even if you didn’t tackle the crepe making and just ate the filling – it’s still great!





4 eggs

1/2 cup ricotta

4 tablespoons flour

Pinch of salt

3 tablespoons milk


In a medium bowl beat the Ricotta with the eggs. Beat in the flour, salt, and milk. Allow to sit for 15 minutes.

Heat an 8-inch nonstick skillet over medium-low heat. Coat with vegetable cooking spray when hot. Pour in 2 tablespoons of batter and swirl the pan to coat the entire surface in a thin layer. Allow to cook, without turning, until completely done. The top should be no longer shiny and when you touch it it’s not wet. The bottom will be have a very slight golden color. If it’s too dark, lower the heat.

(These can be impossible to flip and they don’t need to be, so don’t try if you don’t want to.  I do sometimes to get the same color on each side, but they are done when it’s dry on the top.) Gently loosen the edges with a spatula and slide out of the pan onto a plate. Very lightly spray the top with vegetable spray – this way you can stack them on top of each other.

Lightly coat the pan with cooking spray before each crepe. Proceed with above directions until batter is gone. Allow the crepes to cool to room temperature and then wrap the plate tightly with plastic wrap. These keep well in the fridge – unfilled – for several days.



3 tablespoons butter

1/4 cup diced onion

1/4 cup finely diced celery

1/2 cup finely diced, or shredded carrots

3 tablespoons flour

1/2 teaspoon salt

1/4 teaspoon black pepper

1/2 teaspoon sage

1 teaspoon thyme

1 teaspoon Splenda/sugar (brings out the flavors, yes it does!)

Dash grated fresh nutmeg

3/4 cup chicken broth

3/4 cup ff half & half

1 cup frozen peas, thawed

2 cups diced or shredded, cooked chicken


Melt butter over medium-low heat. Add onion, celery, and carrots, and slowly cook until soft, about 5-7 minutes. Stir in flour and cook for one minute. Add salt, pepper, sage, thyme, Splenda, and nutmeg. Whisk in chicken broth and cream. Cook until bubbly and boil for one minute, stirring constantly. Remove from heat and stir in peas and chicken. Cook for one minute to heat through. Makes twelve 1-crepe servings.

Per Weight loss surgery-size serving: 150 Cal; 13 g Protein; 7 g Tot Fat; 8 g Carb; 1 g Fiber; 1 g Sugar; 290 mg Sodium

A normal sized serving would be doubled.


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Moist, spicy, cheesy…and really pretty quick! Serve with a bowl of cool pico de gallo and some Spanish rice for your family.




Vegetable cooking spray
3/4 pound chicken breast halves (4 pieces)
Kosher salt and black pepper
3/4 cup shredded Colby Jack cheese
3 tablespoons finely minced onion
3 tablespoons minced fresh cilantro
1 teaspoon Penzey’s Chili 9000 or chili powder
One 4-ounce can diced green chilies
1 egg, beaten
1 tablespoon milk
1/4 fine dry bread crumbs
1 tablespoon flour
1 teaspoon Penzey’s Chili 9000 or chili powder
1/2 teaspoon salt
1 tablespoon olive oil

Preheat oven to 350 degrees. Spray a baking sheet or shallow baking dish with vegetable cooking spray and set aside.
Rinse chicken and pat dry. Between two pieces of plastic wrap pound each chicken breast half to 1/4 inch thickness. Lightly sprinkle one side with salt and pepper. Set aside.

In a small bowl combine shredded cheese, onion, cilantro, chili mix or chili powder, and green chilies. Divide this mixture evenly over flattened chicken and spread to within 1/4 inch from the edges. Roll up chicken, folding in the edges. Secure with toothpicks if needed.

In a shallow dish combine the egg and milk. In another shallow dish mix together the bread crumbs, flour, chili mix, and salt. Dip the chicken rolls into the egg mixture and then into the crumbs. Placed on prepared baking sheet. Brush or drizzle olive oil over the rolls. Bake, uncovered for 25-30 minutes or until chicken is no longer pink. Makes 4 servings.

Per Serving: 242 Cal; 30 g Protein; 10 g Tot Fat; 8 g Carb; 1 g Fiber; 2 g Sugar; 476 mg Sodium

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So familiar!



Please don’t judge the recipe by the photo!  (I still didn’t know what I was doing with my camera…one of these days I’ll make it again and we’ll make prettier!).  This is such a good recipe – it’s been in every hometown cookbook and continues to be a favorite.

Sounds odd and weird – but it works!  I’ve done it with tofu, also.  Cut slabs of firm tofu and let it soak in the sauce…then baked it off.  REALLY good!

Serve this over a bed of herbed rice for your family and a steamed, fresh vegetable.




Vegetable cooking spray
1 cup sugar free apricot preserves
1/2 cup Catalina (or Russian) dressing
1/4 cup reduced-fat mayonnaise
1 envelope dehydrated Onion Soup & Recipe mix
1 pound skinless, boneless chicken breast halves or thighs

Preheat oven to 350 degrees. Coat a 9×13 inch baking dish with vegetable spray and set aside.

In a medium bowl, whisk together jam, dressing, mayonnaise, and onion soup mix. Spread 1/2 cup of jam mixture onto the bottom of baking dish. Arrange chicken pieces in dish and pour remaining sauce over chicken. Cover and bake for 45 minutes. Uncover and continue baking for 15-20 minutes. Makes 8 WLS servings.

Per Serving: Calories 188; Protein 22 g; Fat 4 g; Carbs 10 g; Sugar 2 g; Sodium 163 mg

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One dish meal…



In this comforting recipe, the chicken is complimented with bacon, onions, tomatoes and white beans. It gets thick and rich and very tender. Instead of the traditional bread crumb crust, I topped it with some shredded cheese.

Prepare a wonderful, crunchy green salad and maybe a plate of whole-grain crackers for your family and you’ve got an easy, time-friendly meal.




2 tablespoons olive oil
4 slices turkey bacon, chopped
1 onion, diced
2 cloves garlic, minced
1 pound boneless, skinless chicken thighs, quartered
One 14-ounce can diced tomatoes, undrained
1/4 cup chicken broth
1 teaspoon dried thyme
1/2 teaspoon dried basil
1/2 teaspoon dried oregano
Dash cayenne
Kosher salt and black pepper to taste
One 15-ounce can Great Northern beans, drained

In a large skillet over medium heat cook turkey bacon in olive oil until it begins to brown. Add onion, and garlic and cook 3-5 minutes, stirring occasionally, until onions turn light golden. Add chicken and cook 5 minutes, browning on all sides. Stir in tomatoes, broth, thyme, basil, oregano, cayenne, salt and pepper. Bring to a boil, stirring occasionally; cover and simmer 10 minutes. Stir in beans and simmer, uncovered 10 more minutes, until mixture is slightly thickened and chicken is very tender. Makes 6 servings.

Per Serving: Calories 241; Protein 28 g; Fat 9 g; Carbs 8g; Sugar 2 g; Sodium 237 mg

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ChickMush12sm framed


If you want something that looks like you took forever making it – but didn’t – this is it.  It would be great for a dinner party or dinner in your pajamas.

Try omitting the mushrooms and using broccoli – sounds good to me!



Vegetable cooking spray
1 pound skinless, boneless chicken breast halves
4 tablespoons flour
Kosher salt and black pepper
2 tablespoons olive oil
2 tablespoons butter
2 cups sliced mushrooms
1/2 cup white wine
1/3 cup low-sodium chicken broth
1/2 cup shredded mozzarella cheese
1/3 cup shredded or grated Parmesan cheese
1/4 cup thinly sliced green onions

Preheat oven to 375 degrees. Coat a long baking dish with vegetable spray. Cut each breast half in half again lengthwise. Place each piece between heavy plastic wrap and pound flat to 1/8-inch thickness. Sprinkle very lightly with salt and black pepper and dredge lightly in flour.

In a large skillet over medium heat melt half of the butter with half of the olive oil. Add half of the chicken pieces and cook for 4 minutes or until golden and crispy, turning once. Transfer to baking dish and repeat with remaining butter, oil and chicken. To skillet add the mushrooms; cook and stir until tender. Add wine and broth and bring to a boil. Boil gently 5 minutes or until mixture is reduced to half and thickened; pour over chicken. Sprinkle with mozzarella, Parmesan and green onions. Bake, uncovered, for 15-20 minutes. Makes 6 servings.

Per Serving: Calories 241; Protein 30 g; Fat 10 g; Carbs 6 g; Sugar 0 g Sugar; Sodium 203 mg

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