Chicken Alfredo Bake

Real prep time: 10 minutes
Cook time: 30 minutes
Serves: 4
Side dish suggestions: green vegetable, garlic bread

Supplies:

• 2 quart casserole dish
• Small frying pan
• Large bowl
• Cutting board

From the fridge:

• Chopped leftover chicken

From the pantry:

• 1 jar alfredo sauce
• 1 box penne noodles

Suggested ingredient additions:

• 2 c broccoli florets and 1/2 c shredded cheddar
• 1 c chopped sundried tomatoes and 1/2 c toasted pine nuts (shown)
• 1 bag frozen California mix veggies
• 2 c chopped spinach and 1/4 bacon bits

Preparation:

1. Cook pasta according to package directions.
2. Toss chicken, pasta, and any other additions into large bowl. Cover in sauce and toss.
3. Spray casserole dish with nonstick spray. Pour in pasta mixture.
4. Bake at 350 for 30 minutes.

This recipe is perfect for making ahead and putting in the fridge to bake later.

Darla's Enchiladas

Real prep time: 15 minutes
Cook time: 60 minutes divided
Serves: 6-8
Side dish suggestions: Spanish Rice, Corn Bread, Salad, Fruit

Supplies:

• Jelly Roll Pan
• Large Sauce Pan
• Spoon
• ½ Cup measuring cup
• 9x13 Glass Pan or two 8x6 Glass Pans (Use one, freeze one)

From the freezer:

• 3 Cups Cubed Chicken

From the pantry:

• 2 Cans Chili (or 1 each Cream of Chicken and Cream of Mushroom Soup)
• 1 Can Chopped or Sliced Olives
• Tortillas (8 Flour or 10 Corn)
• Cooking spray

Fresh:

• 2 C. Sour Cream
• 1 C. Shredded Cheddar Cheese

Preparation:

1. Put frozen chicken breasts on a jelly roll pan and broil until cooked through and juices run clear, flipping once after maybe 12-15 minutes.
2. While chicken is cooking heat sour cream, chili, and olives in a sauce pan, stirring occasionally.
3. Cube chicken and add to the sauce pot.
4. Spray glass pan. Scoop 1/4c.-1/2c. chicken mixture (with measuring cup) on a tortilla, roll up and place in pan. When pan is full pour the rest of the sauce over enchiladas. Sprinkle with cheese.
5. Bake until heated through @ 350 for 20-30 minutes. Enjoy!

Extra info...

I use turkey chili, mozzarella cheese, and corn tortillas to cut down on calories!

Parmesan-Crusted Chicken

Real prep time: 20 minutes
Cook time: 10 minutes
Serves: 2 adults and 2 toddlers
Side dish suggestions: roasted red potato wedges, green beans

Supplies:
• 1 large nonstick pan or electric griddle
• 2 shallow bowls

From the freezer:
• 1# chicken breasts OR chicken cutlets

From the pantry:
• 1 c bread crumbs
• ½ tsp salt
• ¼ tsp black pepper
• 2 tbl cooking oil

Fresh:
• 2 eggs
• 2 c finely grated parmesan cheese
• 1 tbl mustard (any variety)

Preparation:
1. If using chicken breasts, pound to even thickness with a kitchen mallet, then cut into strips. If using chicken cutlets, skip this step. Rinse strips and pat dry with a paper towel.
2. Whisk together egg and mustard in one bowl. Mix bread crumbs, parmesan, salt, and pepper together in another bowl.
3. Heat oil in pan or griddle to medium high heat.
4. Dip strips of chicken into egg mixture, then into bread crumb mixture. Place in hot oil.
5. Cook strips for 3-5 minutes per side.

Cheesy Pesto Chicken Rolls

A little something different from your average weeknight chicken.

Real prep time: 15 minutes
Cook time: 50 minutes
Serves: 4
Side dish suggestions: green salad and dinner rolls

Supplies:

• meat mallet/tenderizer
• toothpicks
• baking dish, lightly greased

From the fridge:

• 4 skinless, boneless chicken breast halves
• 1 cup pesto
• 4 thick slices of mozzarella cheese
• 1 egg

From the pantry:

• Italian bread crumbs

Preparation:

1. Preheat oven to 350
2. Flatten chicken breasts to ¼ inch thickness
3. Spread 2 to 3 tablespoons of the pesto sauce onto each flattened chicken
breast. Place one slice of cheese over the pesto. Roll up tightly, and secure with toothpicks
4. Brush with egg wash and lightly coat with bread crumbs
5. Place in a lightly greased baking dish.
6. Bake uncovered for 45 to 50 minutes in the preheated oven, until chicken is nicely browned and juices run clear.

Ranch Chicken

Easiest. Chicken. Ever.

Real prep time: 5 minutes
Cook time: 25 minutes
Serves: Varies
Side dish suggestions: Rice pilaf, green vegetable

Supplies:

• Baking pan or dish
• Cooking spray
• Gallon resealable bag

From the freezer:

• Chicken breast(s)

From the pantry:

• Ranch dressing (premade or make your own)

Preparation:

1. Add 1/4 c ranch dressing per chicken breast to bag. Add chicken breasts to bag and smash around to coat. Let marinate in fridge overnight.
2. Bake chicken breast(s) on greased baking sheet at 375 degrees for 20-25 minutes or until chicken is barely browning on top and has no pink inside.  

Crock Pot Chicken Taco Chili

I know that summer is upon us and chili isn't a food you think to make on a warm evening but, since our spring has been dreary and cold, I've made this more than once over the last few months. I've been becoming more familiar (and adventurous) with my crock pot this year. I've sort of fallen in love--it's so darn easy! I found this recipe on a food blog I love: http://www.skinnytaste.com/ The blog's author, Gina, takes recipes and lightens them up without sacrificing taste. Everything I've made from her site is delicious. Take a moment to check it out. Ok, on to her super yummy chicken taco chili....

Real prep time: 15 minutes
Cook time: low for 10 hours, high for 6 hours
Serves: 10 1 1/4 cup servings (it makes A LOT)
Side dish suggestions: tortilla chips, fresh fruit

Supplies:
• Crock Pot
• Can Opener
• Measuring spoons

From the freezer:
• 10 oz package of frozen corn kernels
• 3-4 boneless, skinless chicken breasts

From the pantry:
• 1 16-oz can black beans
• 1 16-oz can kidney beans
• 1 8-oz can tomato sauce
• 2 14.5-oz cans diced tomatoes w/chilies (I like Rotel)
• 1 packet taco seasoning
• 1 tbsp cumin
• 1 tbsp chili powder

Fresh ingredients:
• 1 onion, chopped
• Chile peppers, chopped (optional)
• ¼ cup fresh cilantro, chopped

From the fridge:
• Low fat cheese (optional)
• Low fat sour cream (optional)

Preparation:

Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream

Extra info...
The creator of the recipe recommends serving the chili over white rice. I haven’t tried it yet, but I think it sounds like a great idea. For dinner the next night we’ve wrapped leftovers in a tortilla—a quick and easy burrito!

Calories: 203.7 • Fat: 1.4 g • Carb: 33.3 g • Fiber: 10.0g • Protein: 16.9 g
(chili w/o optional additions)

Mango Wraps

Real prep time: 25 minutes
Cook time: 10 minutes
Serves: 4
Side dish suggestions: black beans with lime, garlic, and cilantro

Supplies:

• Medium skillet

From the freezer:

• 1# london broil, chicken breast, or pork loin, sliced

From the pantry:

• 4 whole wheat tortillas
• cooking oil

Fresh:

• 4 oz spinach leaves, washed and dry
• 1 mango, peeled and thinly sliced
• 1 red bell pepper, thinly sliced
• 1/4 c sour cream
• 1/2 tsp cumin
• 1 tsp lime juice
• Optional: shredded carrot

Preparation:

1. Heat oil in skillet over medium-high heat. Cook meat until no longer pink (8-10 minutes). Set aside on a paper towel on a plate.
2. Meanwhile, whisk together sour cream, cumin, and lime. Add mango and bell pepper and toss to coat (also add carrot; optional)
3. On tortillas, layer spinach leaves and mango/pepper mixture. Top with meat. Roll and slice diagonally.
4. Serve warm or refrigerate and eat cold.

Approx calories: 350 for one wrap as shown (london broil, no carrot)

Cayenne Chicken with Cucumber-Avocado Salsa

Real prep time: 15 minutes
Cook time: 10 minutes
Serves: 4
Side dish suggestions: tomato rice, mango slices

Supplies:

• Large skillet
• Small bowl

From the freezer:

• 4 boneless skinless chicken breasts, thawed

From the pantry:

• 1 tbl chili powder
• 1 tsp ground cayenne pepper
• 1/4 tsp salt
• 1/4 tsp black pepper

Fresh:

• 1 cucumber, seeded and chopped
• 1 avocado, diced
• 1/4 c chopped cilantro
• 1 tbl lime juice

Preparation:

1. Mix spices together; rub all over chicken.
2. Heat oil in a large skillet over medium-high heat. Add chicken. Cook 4-5 minutes per side, until cooked through.
3. Meanwhile, mix together fresh ingredients.
4. Top chicken with cucumber-avocado salsa to serve.

Approx. calories: 200 for one six-ounce chicken breast and 1/2 c salsa

Peanut Chicken Stir Fry

Real prep time: 20 minutes
Cook time: 10 minutes
Serves: 4
Side dish suggestions: egg rolls, fruit cups

Supplies:

• Large skillet
• Rice cooker or small pot

From the freezer:

• 1# boneless skinless chicken breast, cut into 1-inch chunks

From the pantry:

• 2 c brown rice
• 1 tbl garlic, minced
• 3 tbl soy sauce
• 1 tbl brown sugar
• 1/4 c peanut butter
• 1 tbl cornstarch
• 1 tbl cooking oil

Fresh:

• 3 c broccoli florets

Preparation:

1. Cook rice according to package directions.
2. Heat oil in a large skillet over medium-high heat. Cook garlic in oil for 1 minute. Add chicken and cook until no longer pink, 3-5 minutes.
3. Meanwhile, mix together in a small bowl: 1/2 c water, peanut butter, soy sauce, and brown sugar. Set aside.
4. Add broccoli. Stir into chicken. Cover and cook for 3-5 minutes, until broccoli is crisp tender.
5. Add peanut butter mixture to skillet. Stir to coat.
6. Mix together 1 tbl water and cornstarch in peanut butter mixture bowl. Pour into skillet. Reduce heat to medium and stir until sauce thickens.
7. Serve over rice.

Approx. calories: 300 per serving (1/2 c rice plus 1 c topping)

Stuffed Chicken Breast

Real prep time: 15 minutes
Bake time: 30 minutes
Serves 4
Side dish suggestions: rice, asparagus

Supplies:

• 1 baking dish or pan

From the freezer:

• 4 boneless, skinless, chicken breasts, thawed

From the pantry:

• 2 slices whole wheat bread, made into crumbs OR 1/2 c store bought crumbs

Fresh:

• 2 oz Neufchatel cheese
• 4 slices turkey bacon
• 2 tbl chopped green onions
• 1 egg

Preparation:

1. Preheat oven to 350 degrees.
2. Cook bacon according to package directions; crumble into pieces.
3. Slice chicken open (filet style) by cutting through the middle of the chicken so it opens like a book.
4. Add 1/2 ounce strip of cheese, add 1 strip of bacon crumbles, and 1 tsp green onions.

1. Fold chicken over. Coat with egg and breadcrumbs. Place in baking dish (use parchment paper underneath for easy clean up!).

1. Bake at 350 degrees for 30 minutes.

Approx. calories: 200 per serving

Fajitas

Real prep time: 10 minutes
Cook time: 10 minutes
Serves: 4
Side dish suggestions, corn on the cob, grapes

Supplies:

• Large skillet

From the freezer:

• 1# boneless skinless chicken breast OR red meat (sirloin, top round, flank steak all work)

From the pantry:

• 1 packet fajita seasoning
• 4 whole wheat tortillas
• 1 tbl cooking oil

Fresh:

• 2 bell peppers, thinly slices (I use one green and one red)
• 1/2 yellow onion, sliced into thin strips
• Optional: sour cream, shredded cheese

Preparation:

1. Heat oil in skillet over medium-high heat. Add meat; sprinkle with half the fajita seasoning and stir fry until no pink shows. Remove meat.
2. Immediately add vegetables to skillet. Sprinkle with remaining fajita mix. Stir and cover for 3 minutes.
3. Remove cover and add meat back to pan. Stir until combined and vegetables reach desired tenderness.
4. Scoop filling onto tortillas. Top with sour cream and cheese, if desired.

Approx. calories: 400 per fajita, as shown

Apricot Veggie Stir Fry

Real prep time: 20 minutes, including cooking
Serves 4
Side dish suggestions: seasonal fresh fruit, Hawaiian rolls

Supplies:

• Large skillet
• Small saucepan

From the freezer:

• 1# boneless pork loin OR boneless skinless chicken breast, cut into small chunks
• 1 10 oz bag stir fry vegetables, frozen

From the fridge:

• 2 tbl soy sauce
• 1/3 c sugar free apricot preserves

From the pantry:

• 1 tbl cornstarch
• 2 c whole grain rice
• 1 tbl cooking oil

Preparation:

1. Cook rice according to directions. (Buy instant if you're aiming for short cook times!)
2. In a small bowl, stir together apricot preserves, soy sauce, cornstarch, and 2 tbl water. Set aside.
3. In a large skillet, heat cooking oil over medium-high heat. Add meat and cook until no pink remains, about 3 minutes.
4. Add vegetables. Stir. Cover for 3 minutes. Stir and cook for 2 more minutes, or until vegetables are hot through.
5. Add apricot mixture to skillet and reduce heat to medium. Cook for 2 minutes, stirring, while sauce thickens. Serve over rice.

Approx. calories: 400 per serving (1/2 c rice with 1 c topping)

Chicken Enchiladas

Real prep time: 20 minutes
Bake time: 30 minutes
Serves: 8
Side dish suggestions: black beans and rice, corn

Supplies:

• 9x13 baking dish, glass or metal

From the pantry:

• 1 small can diced green chilies
• 1 regular can refried beans
• 1 regular can enchilada sauce
• 1 small can sliced olives, optional
• nonstick cooking spray

Fresh:

• 4 c shredded chicken breast
• 8 oz Monterey Jack cheese, shredded
• 8 whole wheat soft taco size tortillas

Preparation:

1. Preheat oven to 350 degrees.
2. Mix chicken, refried beans, chilies, half of the enchilada sauce, half of the cheese, and half of the olives in a bowl. Spray baking dish with nonstick spray.
3. Add 1/2 c mixture to each tortilla. Roll up and place in prepared baking dish.
4. Top with remaining sauce, olives, and cheese.
5. Bake for 30 minutes.

Approx. calories: 325 per enchilada

Cashew Chicken with Pineapple

Real prep time: 10 minutes
Cook time: 5 minutes
Serves 2
Side dish suggestions: steamed vegetables, couscous

Supplies:

• Food processor or mini-chopper
• Medium skillet

From the freezer:

• 2 boneless skinless chicken breasts, cut into 1" wide strips

From the pantry:

• 1 small jar chunked pineapple
• 1/4 c cashews (or substitute peanuts)
• 1 slice whole wheat bread
• 1/4 tsp salt
• 1 tbl cooking oil

Fresh:

• 1 tbl chopped cilantro
• 1 tsp lime juice (or from the fridge if you buy the little green lime juice thing like I do)

Preparation:

1. Combine cashews and bread slice in a food processor. Pulse until fine crumbs form. Sprinkle onto a plate.
2. Coat all sides of the chicken strips with the cashew mixture.
3. Heat a large skillet over medium high heat. Add cooking oil. Add chicken strips. Cook for 5-6 minutes, turning once, or until done.
4. Combine pineapple chunks, cilantro, and lime juice in a small bowl. Serve on top of chicken strips.

Approx. calories: 225 for 1 chicken breast and 1/2 c pineapple mixture

Chicken Stir Fry

Real prep time: 15 minutes
Serves: 4
Side dish suggestions: egg rolls, fruit salad

Supplies:

• Medium pot
• Large skillet

From the freezer:

• 1 bag (16 oz) stir fry vegetables

From the pantry:

• 2 packages chicken Ramen noodle soup
• 1 tbl cooking oil

Fresh:

• 1 store-bought rotessierie chicken

Preparation:

1. Shred or chop meat from chicken breasts on rotessierie chicken.
2. Cook noodles according to package directions, except do not add spice packet. Drain and set aside.
3. Heat oil in large skillet over medium high heat. Add vegetables and spice packet from noodle soup. Cook for 3-5 minutes, until vegetables are cooked but still crisp.
4. Add shredded chicken and noodles to vegetables. Toss together.

Approx. calories per serving: 250

Greek Scampi

Real prep time: 30 minutes
Serves: 4
Side dish suggestions: spinach-strawberry salad, crusty garlic bread
Note: My husband hates shrimp, so I make his half with chicken. The recipe is yummy either way!

Supplies:

• Colander
• Medium pot
• Large skillet

From the freezer:

• 1# peeled deveined medium shrimp (or 1# boneless skinless chicken breast)

From the pantry:

• 8 ounces pasta - angel hair, linguine, or spaghetti all work fine
• 1 tsp olive oil
• 1 can diced tomatoes with basil, garlic, and oregano (Italian style)
• 1/8 tsp black pepper
• 1/4 tsp salt

Fresh:

• 1/2 c chopped green bell pepper
• 2 cloves garlic, minced
• 1/4 c crumbled feta cheese

Preparation:

1. Cook pasta according to package directions. Drain and set aside.
2. Heat oil in large skillet over medium-high heat. Add shrimp and green bell pepper and cook for until shrimp are done (bright pink all over). Add garlic and tomatoes, salt, and pepper; heat through.
3. Spoon tomato-shrimp mixture over pasta. Sprinkle with feta cheese.

Approx calories: 375 per serving

Parmesan Chicken Pasta

Real prep time: 30 minutes
Cook time: 35 minutes
Serves: 4
Side dish suggestions: roasted vegetables (shown)

Supplies:

• 2.5 quart baking dish
• large skillet
• large pot
• colander

From the freezer:

• 4 small boneless skinless chicken breasts, thinly sliced into strips

From the pantry:

• 1# linguine, whole wheat or semolina
• 1 small jar quartered marinated artichoke hearts
• 1 tsp thyme
• 1/2 tsp salt
• 1/4 tsp black pepper
• 1 c chicken broth
• 1 tbl cooking oil
• 1/3 c white wine
• cooking spray

Fresh:

• 1/8 c half-and-half or cream
• 1/2 c grated Parmesan cheese
• 1/2 c chopped onion
• 1 tbl garlic cloves (2), minced

Preparation:

1. Heat oven to 450 degrees. Cook pasta for 6 minutes in boiling water. Drain; set aside.
2. Heat oil in large skillet over medium high heat. Sautee onion and garlic for about two minutes. Stir in artichoke hearts and wine. Cook for thirty seconds or until wine is almost evaporated. Remove from heat. Add pasta and toss to coat.
3. Spray baking dish with cooking spray. Spread pasta mixture into dish. Arrange chicken on top of pasta, overlapping as little as possible.
4. Combine chicken broth, cream, thyme, salt, and pepper in a small bowl. Pour over top of chicken.
5. Cover and bake for thirty minutes. (Now is a great time to slice the vegetables!)
6. Uncover and top with cheese. Bake five minutes more. (Now is a great time to roast the vegetables!)

Approx. calories: 500 per serving

Chicken Puttanesca with Pasta

Real prep time: 30 minutes
Serves 2
Side dish suggestions: Steamed broccoli with cheese, Caesar salad, breadsticks

Supplies:

• 1 medium saucepan
• 1 medium skillet

From the freezer:

• 1/2 lb boneless skinless chicken breast (2 medium)

From the pantry:

• 2 c tomato-basil marinara sauce
• 1 tbl extra virgin olive oil
• 4 oz pasta - lingiune, angel hair, spaghetti, or fettucine
• 1/2 tsp salt

Optional extras (all, one, or some!):

• 1/4 c sliced black, green, or kalamata olives
• 1 tbl capers
• 1/4 tsp crushed red pepper flakes
• 1/4 c shredded Parmesan cheese
• Fresh basil sprigs

Prep:

1. Cook pasta according to package directions. Drain and keep warm.
2. Cut chicken into bite-size pieces.
3. Heat oil in skillet over medium-high heat. Add chicken to pan; sprinkle with salt.
4. Cook chicken until lightly browned and has no pink (7 minutes), stirring occasionally.
5. Stir in pasta sauce. If using, add olives, capers, and red pepper flakes. Heat through.
6. Place pasta on plates and top with chicken in sauce. Add Parmesan and basil sprigs for garnish.

This recipe reheats well. Approx. 500 calories per serving. Use whole wheat pasta for best nutritional value.

Chicken Pot Pies

Real prep time: 30 minutes
Baking time: 15 minutes at 400 degrees
Serves 4

Side dish suggestions: green salad, applesauce

Supplies:

• 4 small ramekins or one regular size pie pan
• metal baking dish to fit above items

From your freezer:

• 1# boneless skinless chicken breast
• 1 1/2 c frozen mixed vegetables
• pie crust dough (homemade or Pillsbury)

From your pantry:

• 1 can cream of chicken soup
• cooking spray
• 2 tbl cooking oil (I use canola)
• 2 tbl flour
• 1/4 tsp salt, 1/4 tsp pepper
• 1 tsp sage (okay, if you don't have it, leave it out... or substitute rosemary or thyme)

Fresh:

• 1 c mushrooms, quartered and stemmed

Prep:

1. Combine flour, sage, salt, and pepper in a bowl.
2. Cut chicken into bite-sized chunks. Dump in bowl and mix around until chicken is covered in flour.
3. Heat a large pan over medium high heat. Add cooking oil. Add chicken and cook until no pink inside (5 minutes).
4. Stir in water, scraping pan to loosen bits.
5. Stir in vegetables, mushrooms, and soup. Bring to a boil.
6. Reduce heat to low and simmer for 10 minutes.
7. While the filling is simmering... roll out pie crust dough. Turn ramekins or pie pan upside down and trace around outside with knife.
8. Spray ramekins or pie pan with cooking spray. Fill with filling and lie crust across top.
9. Place ramekins or pie pan into another baking dish to catch any bubbling filling from messing up the bottom of your oven.

*Stop here to refrigerate until dinner time, or continue on.*

Bake:

1. Bake at 400 degrees for 15 minutes, or until crust is golden brown and filling is bubbling.
2. Serve hot!

Got an extra 30 seconds? Use a small cookie cutter to cut a shape out of the middle of the pie crust top. I used a star. It makes kids more interested to eat it!

Approx calories: 350 per ramekin or 1/4 of pie