Green Coriander Marinated Chicken

Submitted by: Jessica Cunha
Original Recipe Found Here: Grow, Eat, Cook by Willi Galloway

Serves 4

Ingredients:

  • Four 8-oz boneless, skinless chicken breasts
  • 3 Tbs green coriander seeds (harvest from your own Cilantro plants if you can!)
  • 1 garlic clove, minced
  • 1 hot chile, such as serrano, seeded and minced
  • 1 tsp lemon zest
  • 2 Tbs white wine vinegar
  • 1/4 c extra-virgin olive oil

Directions:

Rinse chicken breasts under cool water and pat dry with paper towel.

Crush the criander seeds with the back of a knife and place in a resealable plastic bag, along with the garlic, chile, lemon zest, vinegar and oil. Seal the bag and shake to mix the ingredients well.

Open the bag, add the chicken, then re-seal and shake until the chicken is well coated.  Marinate for 1 hour at room temperature, shaking and turning the bag occassionally.

Preheat the broiler to high, or an outdoor grill to medium-high heat.  If using the broiler, position the rack 4 inches below the heating elements.  Place chicken on a foil-lined baking sheet and broil until browned on both sides (4-6 minutes per side, depending on how thick the chicken is).  If using the grill, place chicken on rack and cook on medium-high heat, 4-6 minutes per side (again, depending on the thickness of the chicken).  In both cooking methods, allow the chicken to rest 5 minutes under loose foil before serving.

Red, White and Green Chicken Chili

Submitted by Jessica Cunha

Ingredients:

  • 4-6 chicken thighs
  • 1/2 medium onion, chopped
  • 1/2 green pepper, chopped
  • 1 (15.5 oz) can of diced tomatoes (fire roasted is best)
  • 1 (10 oz) package chopped spinach, defrosted and drained
  • 1 (15.5 oz) can of your favorite white beans
  • 4-6 cups of veggie or chicken stock
  • the following spices, to your taste: salt & pepper, garlic & onion powder, curry powder, paprika, chili powder, cajun seasoning, red pepper flake, hot sauce

Directions:

Cook chicken in a small crock-pot/slow-cooker for 3-4 hours, until meat is falling off the bone (or is easy to pull apart, if using boneless thighs).  Remove chicken to a plate to cool.

In a large sauce pan, over medium heat, cook the onion and pepper in a little oil or spray oil until softened (about 2 minutes).  Add the diced tomatoes, spinach, beans and 4 cups of stock.  Once bubbling, add the spices and cover.  Cook for 10 minutes to combine flavors.

Tear cooled chicken up into small pieces and add to the pot of chili.  Stir and cook another 5 minutes.

Serve topped with a little cheese, Greek yogurt, etc. and a few tortilla chips.

Baked Buffalo Chicken Nuggets

Submitted by Crystal Cabral

Original Credit: skinnytaste

Servings: 4 • Size: 10 nuggets • Points +: 5 pts • Smart Points: 4
Calories: 211 • Fat: 6 g • Carb: 11 g • Fiber: 2 g • Protein: 28 g • Sugar: 0 g
Sodium: 379 mg • Cholesterol: 83 mg

Ingredients:

  • 1/2 tsp garlic powder
  • 1/2 tsp paprika
  • 1/2 tsp chili powder (use ground cayenne to make it hotter)
  • 1/8 tsp black pepper
  • 6 tbsp whole wheat Italian seasoned breadcrumbs
  • 1/4 cup panko
  • olive oil spray (I used my Misto)
  • 2 tbsp Frank’s Hot Sauce (or Tabasco if you want it HOT)
  • 2 tsp olive oil
  • 1 lb skinless chicken breast, cut into 40 small bite sized pieces
  • 4 celery stalks, trimmed to 4 inch strips
  • optional: 1/2 cup skinny blue cheese dressing (additional points)

Directions

Preheat oven to 425°F. Spray a baking sheet with olive oil spray.

Combine garlic powder, paprika, chili powder, black pepper, bread crumbs and panko in a medium bowl and toss well.

Place the hot sauce in another medium bowl with the oil. Dip the chicken into the hot sauce mix, then into the crumbs and place on the baking sheet. Spray the top generously with olive oil spray then bake 8 – 10 minutes. Turn over then cook another 4 – 5 minutes or until cooked though.

Serve with celery sticks and blue cheese dressing if desired.

White Chili

Submitted by Meg McCarthy

Ingredients:

  • 2 (15 oz) cans of white beans, drained
  • 4 cups of fat-free chicken broth
  • crushed garlic (to taste)
  • 1 (4 oz) can of diced green chili
  • a small bag of frozen corn (approx 14 oz)
  • 1 to 1 1/2 lbs of cut up chicken or turkey breast
  • 1 packet of low sodium taco seasoning.
  • fresh cracked pepper and cumin, to taste.

Add all ingredients to a crock-pot.  Cook on low for 6-8 hrs. The meat will get tender and you can shred it to make the chili thicker. Enjoy!

Chicken, Broccoli, & Rice Casserole

Submitted by: Heather Trahan-Martins
This is a healthier version of chicken , broccoli, and rice casserole. I am allergic to dairy, so it uses dairy-free butter. Low fat cheese could also be added to the top layer in step 7. You can make it gluten free by using gluten free flour and breadcrumbs. You can also make it vegetarian by using white beans instead of chicken.
Ingredients
  • 2 chicken breasts (4-6 oz each), cubed
  • 1 cup uncooked rice of your choice
  • 2 cups chicken or veggie broth
  • 3 ½ cups of broccoli cut into small pieces (or use a bag of frozen broccoli)
  • 1/4 cup dairy free butter + 1 tablespoon for breadcrumbs
  • 1 medium carrot, peeled and finely chopped
  • 2 T flour
  • salt and pepper to season
  • 1/2 cup bread crumbs
Instructions
  1. Bring 2 cups of broth to a boil. Add in rice. Cook over medium heat until done. When done, set aside.
  2. Meanwhile, steam or boil broccoli. Or heat up frozen broccoli in microwave. Pick your method and set your cooked broccoli aside.
  3. In a large pot melt your dairy free butter add in your carrots (if you love veggies you could also add onions, mushrooms, and/or celery), cook for 3-4 minutes.
  4. Add chicken, cook until done.
  5. Add your flour to the carrots/chicken mixture, stir to mix.
  6. In a slightly oiled casserole dish, place the cooked rice, broccoli, carrot/chicken mixture and mix together.
  7. Melt 1 T of your dairy free butter and mix with your breadcrumbs. Stir to combine, then put this mixture on top of your casserole.
  8. Bake at 350 for 20 minutes covered with foil, then remove foil and bake an additional 15 minutes or until your have a perfect golden brown layer on top!
  9. ENJOY!

Chipotle Chicken

Submitted by: Nicole Cabral

Ingredients:

  • 1.25 lbs of chicken breast tenders
  • 2-3 tsp chipotle powder (to your taste)
  • 1 tbsp olive oil
  • 1 tbsp white wine vinegar
  • 2 tbsp dijon mustard
  • 2 tbsp chopped cilantro
  • 2 garlic cloves, minced
  • 1/4 tsp black pepper
  • 1.5 tbsp honey or 1/2 tbsp stevia

Directions:

Combine all of the above ingredients into a sealed container or ziploc bag and marinate the chicken in the refrigerator for several hours.

Heat a large, non-stick skillet over medium heat. Pour the chicken and the marinade into the skillet and cook until browned on both sides and the chicken is cooked through. About 4 -5 minutes on each side.

Chicken Piccata

Submitted by: Jessica Cunha

Original Credit: Rocco DiSpirito, Now Eat This! Italian

Prep time: 15 mins   Cook time: 20 mins

Serves 4

Ingredients:

  • olive oil cooking spray
  • 8 boneless/skinless thin chicken cutlets
  • salt and freshly ground pepper, to taste
  • 1 1/2 cups fat-free, reduced sodium chicken broth
  • 1 Tbs cornstarch dissolved in 1/4 cup cold water
  • 1 tsp chopped fresh rosemary
  • the juice of one lemon
  • 1 Tbs capers
  • 1 Tbs unsalted butter

Preheat the oven to 350 degrees.  Place a wire rack over a baking sheet lined with aluminium foil for easy clean-up.

Coat a large oven-proof skillet with 8 seconds of cooking spray and place over high heat.  Season the chicken cutlets with salt and pepper on both sides.  Brown two cutlets at a time in the skillet, about 2 minutes per side.  Remove cutlets to prepared baking sheet with wire rack while you brown the other cutlets.

Once all cutlets are browned, add the chicken broth to the hot pan (be careful of the steam) and let it simmer.  Add the cornstarch slurry and lemon juice and whisk until thickened.  Return the chicken to the pan, adding the rosemary and capers.  Simmer gently for 3 minutes to finish cooking the chicken.

Place two cutlets on each of the 4 plates.  Add the butter to the sauce and reduce for about 1 minute.  Spoon the thickened sauce over the chicken and serve.

193 Cal, 5 g of fat

Chicken Parmigiana

Submitted by: Jessica Cunha

Original Credit: Rocco DiSpirito, Now Eat This! Italian

Prep time: 20 mins     Cook time: 20 mins

Makes 4 servings.

Ingredients:

  • 3/4 cup whole wheat panko breadcrumbs
  • salt and freshly ground pepper, to taste
  • 4 large egg whites
  • 2 (8 oz) boneless/skinless chicken breasts, cut in half lengthwise
  • olive oil cooking spray
  • 2 cups no-sugar-added marinara sauce
  • 4 cups arugula
  • 1/2 Tbs red wine vinegar
  • 4 oz fresh mozzarella, cut into 8 even slices
  • 1 oz Parmigiano-Reggiano, grated

Preheat your oven’s broiler.  Position a rack in the middle of the oven, about 18 inches below the heating element.  Line a baking sheet with aluminium foil and place a wire rack on top of it.

Put the breadcrumbs in a shallow dish and season with salt and pepper.

Beat the egg whites in a large bowl until foamy.

Season the chicken with salt and pepper.

Then, one cutlet at a time, coat the chicken in the egg whites, then the bread crumbs.  Coat the chicken with 4 seconds of cooking spray on each side, then lay them on the wire rack.  Place the cutlets under the broiler and cook until browned, about 8 minutes, then flip, and cook the other side for another 7-8 minutes.

In the meantime, bring the sauce to a low simmer on the stove.  Also, place the arugula in a chilled bowl and dress with the vinegar and some salt and pepper.

Once the chicken is browned on both sides, remove from the broiler and place in a large oven-proof skillet.  Top each cutlet with tomato sauce and 2 slices of the mozzarella.  Return the cutlets to the broiler and cook until the mozzarella is melted.  Once melted, remove the skillet and top the chicken with the grated Pamigiano-Reggiano.

Divide the chicken and arugula onto 4 plates and serve.

324 cal, 11 g fat

Chicken Marsala

Submitted by: Jessica Cunha

Original Credit: Rocco DiSpirito, Now Eat This! Italian

Prep time: 20 mins    Cook time: 35 mins

Makes 4 servings.

Ingredients:

  • 3 lbs chicken thighs, boneless/skinless
  • salt and freshly ground pepper, to taste
  • olive oil cooking spray
  • 1 cup sliced onion
  • 24 baby bella (cremini) mushrooms, cut into quarters
  • 1/2 cup plus 2 Tbs sweet Marsala wine
  • 1 tsp fresh thyme
  • 1 cup fat-free, reduced sodium chicken broth

Preheat oven to 350 degrees.

Coat a large non-stick, oven safe, skillet with 9 seconds of olive oil cooking spray and heat over high heat.  Add the chicken pieces, season with salt and pepper, and brown both sides, about 3 mins per side.  Remove the chicken to a plate and set aside.

Turn the heat to medium and return the pan to the heat.  Add the onions and mushrooms and cook for 5-7 minutes so they soften.  Pull the skillet off the heat and add the Marsala – be careful if the wine flames up.

Add the chicken back to the skillet and add the thyme.  Stir and place in the oven for 15 minutes.

Remove the skillet from the oven and divide the chicken onto 4 plates.

Put the skillet back on medium heat and add the chicken broth – bring to a simmer and let it reduce, about 2 minutes.  Pour the sauce over the divided chicken and serve.

321 cal, 5.5 g of fat