Chicken Schwarma Pitas and the Time I Had to Cut My Pants Off

Once, a long long time ago I was at work.  I was wearing a pair of fitted cropped pants with a hidden side zipper (you know the kind I am talking about?) and had started my day by drinking two large coffees.  So naturally, I had to pee.  I got to the stall and encountered a problem.....my zipper was seriously stuck!  I struggled for a good five minutes trying to get it down, to no avail.  By this time, I reallllly needed to go.  So I ran down the hall to enlist the help of my friends in the lab.  

3 people tried with no success.  One of the men even grabbed a pair of pliers and was trying to get the zipper down (you want akward? Imagine having to pee so bad you have a male co-worker try to wrench your pants off with a pair of pliers).  At this point, I couldn't hold it any longer...it was starting to come out.  I did the only thing I could, I grabbed a pair of scissors, ran to the bathroom, and cut my pants off, emergency room-style.  I had never felt relief so sweet.  

Thankfully one of my friends had her dry cleaning in her car, and just so happened to have a pair of black dress pants in my size (spending the day in dirty pants was much better than spending the day in pants held together with duct tape...thanks Jeri!).

The moral of this story....those hidden side zippers are the worst.  And it never hurts to have a back up pair of pants.  

You know what else?  It never hurts to have yet another simple chicken meal.  I feel like I am going on overkill with these, but we eat a TON of chicken, so variety is great.  I originally got this recipe from one of my lady magazines...but I can't remember which one.  Maybe Woman's Day....maybe Good Housekeeping.  

Either way, these are quick and easy and full of flavor, and they make great lunches the next day.  In the summer I grill the chicken, in the winter I just cook it in a pan with a little cooking spray.  Both ways work just fine. 

Also...look at the nutritional info...go ahead, have 2.  These are incredibly healthy!

Chicken Schwarma Pitas

Makes 8 Servings

190 cals / 4 g fat / 20g carbs / 19g protein

1 - 1 1/2 lb chicken breast, thinly sliced

1/4 cup plus 1/2 cup plain fat-free Greek yogurt

6 cloves garlic

1 lemon

1 tsp cumin

1/2 tsp crushed red pepper

2 tsp salt

1 tsp pepper

1/4 cup tahini

4 whole wheat pita pockets

cucumber, lettuce, tomato, red onion, feta for garnish (all are optional)

1.  Mince garlic.  Trim fat from chicken.

2. Combine 4 cloves minced garlic with 1/4 cup yogurt, zest from 1 lemon, juice from 1/2 lemon, crushed red pepper, cumin, 1 tsp salt, and 1/2 tsp pepper.  Coat chicken in sauce and allow to set at room temp for 20-30 min.

3.  While chicken is marinating....chop/cut any veggies you are using for garnish, make tahini sauce:  mix 1/2 cup yogurt with remaining 2 minced cloves of garlic, juice from remaining lemon half, 1 tsp salt, 1/2 tsp pepper, and tahini.  Mix well and set aside.  Cut pitas in half and warm, if you want.

4.  Cook chicken on grill (or in pan) until cooked through, about 3-4 min per side.  Slice into thin strips, and serve by filling a pita half with chicken, any of the veggies you want, and a good serving of the sauce.

Jamaican Grilled Chicken and Plantains

This is one of my all time favorite summer meals, originating from the geniuses at Epicurious.

It is quick, easy, and delicious.  And who doesn't need another simple chicken recipe in their arsenal...right?

Also, my sister-in-law is from Jamaica.  And I made this for her once.  And she liked it...so it is at least a little bit authentic.

Jamaican Grilled Chicken and Plantains

Makes 6 Servings

455 cals / 6g fat / 68g carbs / 28g protein

1/4 cup molasses

1/4 cup red wine vinegar

2 TB tomato paste

1/2 small onion

3 cloves garlic

2 tsp fresh thyme leaves

1/2 tsp cayenne pepper (this will be spicy, add less if you don't want the heat)

1/2 tsp ground allspice

1/2 tsp salt

6 chicken breasts (about 1 1/2 lbs...mine comes with 3 in the pack and I slice them in half horizontally to get 6)

6 large plantains (make sure they are ripe...slightly soft and blackened peels)

1 TB olive oil

salt and pepper

1.  In a blender, combine the molasses, vinegar, tomato paste, onion, garlic, thyme, cayenne, allspice, and salt.  Process until smooth (I like to leave mine a little chunky, but it works both ways).

2.  Trim the chicken breasts, then season both sides with salt and pepper.  Place in a shallow dish and coat with enough sauce to coat.  You should have 1/2 to 1/3 of the sauce left over.  Let chicken sit at room temp to marinate for 20-30 minutes.

3.  Peel and slice the plantains on a diagonal about 1/2 inch thick.  Brush each side lightly with olive oil and season generously with salt and pepper.

4.  Grill chicken and plantains until done.  Chicken will take about 5-8 minutes per side and plantains will take about 3-6 minutes per side.  Serve with extra sauce on the side.

Citrus Grilled Chicken with Citrus Rice Salad

Another day, another picnic-perfect summer meal.

Consider this for summer al fresco dinners, pot lucks, or picnics.  I am including directions for both the chicken and the rice, but you can easily make one without the other.

I made the salad with leftover grains I had in the pantry (quinoa, brown rice, wheat berries), but it would work with anything you have on hand.

As far as meal plans go for this week, I plan on spending lots of time at the pool (hopefully the weather agrees with me), so I don't have much of a meal plan.  We are having teriyaki steaks with sugar snap peas and rice, these Mediterranean Pizzas, and a big batch of this Quinoa Salad, which has quickly become my latest obsession.  I am keeping my summer meal plans laid back, just the way a summer vacation should be.

Citrus Grilled Chicken with Citrus Rice Salad
Makes 8 Servings
280 cals / 3g fat / /34g carbs / 34g protein

1/2 cup orange juice

1 TB olive oil

1/4 cup lemon juice

2 TB white wine vinegar

2 oranges (3 TB orange zest + the orange segments)

2 tsp salt

1 tsp pepper

1 bunch green onions

1 bunch mint, about 1/4 cup chopped

2 lbs chicken breasts

1 cup shredded carrot

1 red pepper

4 cups cooked rice (or any combination of grains)

1.  Trim all the fat and junk off the chicken and place in a large zip loc bag.

2.  Whisk together the orange juice, olive oil, lemon juice, vinegar, orange zest, salt, and pepper.  Thinly slice the green onions.  Add half the onions to the liquid and stir.  Reserve the rest for the rice.  Pour about half the marinade over the chicken, squeeze out any excess air, and seal tightly.  Allow chicken to marinate 2 - 24 hours.  Then grill chicken until done, about 4 minutes per side (may be longer depending on how thick your chicken is).  Thinly slice.

3.  Chop the mint and thinly slice the red pepper.  Cut the peel and pith from the oranges and cur out the segments.  Combine the remaining green onions, mint, orange segments red pepper, carrots, and rice together in a large bowl.  Add the remaining marinade and stir until well mixed.  Serve chicken over the rice salad, warm, at room temp, or cold.

And here it is, all packed up for a picnic at the zoo....

Curried Chicken Quinoa Salad

Mother Nature is being a serious B to those of us here int he Midwest.  Seriously.  It is the middle of June and it was 58 on Tuesday.  Fifty.  Eight.  Meanwhile it is over 80 in Alaska.  Ughhhhh. I never thought I would be jealous of Alaska weather.  This just isn't right.

On the plus side, it is cool enough to enjoy long mornings at the park with the kids, picnics in the afternoon, and evening bike rides.  As long as you have a jacket.  

Soooo, the next couple recipes I have to share is food I consider perfect picnic or potluck food.  In that you can make it ahead of time, and it is good served warm, room temp, or cold.  

This first one is my favorite.  I got the idea for this dish thanks to a couple of quickly ripening mangos in the fruit bowl, a tub of shredded chicken I the fridge I needed to use up, and L's constant request for tikka masala.  The result was deeeeeelicious.  This might be my favorite quinoa concoction ever.  Which is big.  I ate this right after I made it, warm, and loved it.  But then had it again the next day cold and thought it was even better.  The perfect picnic food!

Curried Chicken Quinoa Salad

Makes 8 servings

195 cals / 5g fat / 27g carbs / 9g protein

1 cup dry quinoa (I used a mix of red and white)

2 cups water

1/3 cup lemon juice (about 1 lemon)

1 TB honey

1 TB olive oil

2 tsp curry powder

1 tsp cumin

1 1/2 tsp salt

1 small red onion

1 bunch mint leaves (~1/4 cup chopped)

1 mango

2 cups cooked chicken breast

1.  Combine quinoa and water in saucepan over medium high heat.  Bring to boil, then cover, reduce heat to medium low and continue to simmer until quinoa is done and water is absorbed.  Set aside to cool.

2.  Mince onion and mint.  Dice mango and chicken.  Set aside.  

3.  In a large bowl, whisk together lemon juice, honey, oil, curry powder, cumin, and salt.  Add quinoa, chicken, mango, onion, and mint, tossing to coat.  

Enjoy!

Quick and Easy Crunchy Ranch Chicken

I was a little hesitant to share this recipe because is is so basic. But then I thought about it and realized that that is exactly why I should share it....everyone needs a delicious but quick dinner every now and then...especially one that gets inhaled by the kids, right??

And just how simple is this....well, the other day I wrote out these instructions for B and he pulled it off just fine. Not to mention how proud he was of the fact that he made a good tasting dinner beyond his "Daddy Pasta." If B can make this, anyone can!

Crunchy Ranch Chicken
Makes 4 servings
265 cals / 3g fat / 25g carbs / 33g protein

1 lb thinly sliced chicken breasts (or tenders)
1/2 cup fat-free plain Greek yogurt
1 packet dry ranch seasoning
1 tsp garlic powder
1 cup bread crumbs
Salt and pepper, cooking spray

1. Heat oven to 415. Generously spray a baking sheet with cooking spray, set aside.

2. Mix dry ranch seasoning and yogurt together, set aside. Combine bread crumbs and garlic powder on a plate, set aside.

3. Coat each piece of chicken in the yogurt mix to cover (you will probably have some leftover).

4. Take each coated piece of chicken and press into breadcrumbs to cover, shaking off excess. Lay evenly on baking sheet. Season each piece with salt and pepper, then liberally spray the tops of each chicken piece with cooking spray. Bake for 15 minutes, the turn each piece over and bake for 8-10 minutes more.

Family Dinner: Baked Chicken with Potatoes and Artichokes

If you are anything like me, you are incredibly incredibly good looking stark raving mad lazy about housework eat a lot of chicken. If so, then like me, you are probably always on the lookout for ways to make that chicken new and exciting. Kind of like a marriage?.....but we won't go there.

Anyhoo....I made this the other week, and decided it was easy and good enough to share. A nice change from other baked chicken breast meals. Plus it has the veggies with it, so you don't really need to add a side, unless you want to. I wanted to, so I roasted up some green beans too.

Baked Chicken with Potatoes and Artichokes
Makes 6 servings
300 cals / 6g fat / 26g carbs / 38g protein

~2 lbs chicken breasts (the pack that comes with 3)
1.5 lbs baby red potatoes (or new or baby Yukon)
1 10 oz box frozen artichoke hearts
15 peeled cloves of garlic
4 tsp olive oil, divided
1 lemon
1/2 cup white wine (or omit and just use 1 cup broth)
1/2 cup chicken broth
2 TB fresh oregano
6 tsp reduced-fat crumbled feta
Salt and Pepper

1. Mince 3 cloves of the garlic and add to a large dish, zip loc bag, or bowl (for marinating the chicken). Stir in zest and juice from the lemon. Add 1 TB chopped oregano, 2 tsp olive oil, wine (if using), and broth. Mix well. Trim the fat and gross stuff off the chicken breasts, then split in half horizontally to make 6 pieces. Add chicken to the marinade, cover and refrigerate at least one hour and up to overnight.

2. Heat oven to 425. Spray a rimmed baking pan with cooking spray.

3. Wash and cut the potatoes into quarters or halves, depending on size. And add to large bowl. Add 12 whole peeled garlic cloves, 1 TB chopped oregano, 2 tsp olive oil, and frozen artichoke hearts. Season liberally with salt and pepper. Toss to coat and mix we'll, then spread evenly in prepared baking dish. Bake for 25-30 minutes, then remove from oven.

4. Drain marinade from chicken and lay on top of partially baked potatoes. Season each chicken breast with salt and pepper, then return to oven and bake for 25 minutes, until chicken is done and juices are clear. Top each breast with 1 tsp feta and serve.

Family Dinner: Thai Chicken Curry Stew

I don't know if it is obvious yet, but stews comprise 20% of my winter-time cooking. I make at least one a week, and with good reason. They are fairly simple and healthy one-pot meals chock full of veggies and protein. Not to mention they are hearty, filling, and make a ton...so there are always leftovers for B (and myself and the kids, sometimes....he eats a lot!) to have for lunch. What's not to love?

This one is especially good with some Siracha sauce for a spicy kick. I served this over some brown rice.

Thai Chicken Curry Stew
Makes 8 servings
220 cals / 5g fat / 31g carbs / 16g protein

1 tsp olive oil
1 lb chicken breast
1 onion
3 large russet potatoes
6 carrots
1 red bell pepper
4 cloves garlic
1 small jar red curry paste (4 oz)
1 cup chicken broth
1 can light coconut milk (13.5 oz)
1/4 cup cilantro

1. Trim fat from chicken, cut into ~1 inch pieces, set aside. Peel and chop potatoes and carrots into small cubes (~1/2 inch). Dice onion and bell pepper and chop garlic. Set veggies aside.

2. Heat oil in a large pot over medium heat. Add onions, bell pepper, garlic, and carrots. Cook until onions are soft, about 5 minutes. Stir in potatoes and continue to cook, stirring frequently, until they begin to soften, about 5-10 minutes more. Add chicken and cook until just done, about 5 minutes. Stir in curry paste and cook until fragrant, 2-3 minutes. Add coconut milk and chicken broth and simmer until potatoes and carrots are tender, about 15-20 minutes more. Serve over rice, garnish with cilantro.

Family Dinner: Crock Pot Buffalo Chicken Sandwiches with Bleu Cheese and Celery Spread

This meal is sooooo easy.  I don't really know how else to describe it.  It is, after all, a chicken sandwich.   Easy....good....I am at a loss beyond this.  My go-to side dish for this is an apple and carrot salad (recipe here).

The spread is what really makes this sandwich...it is the bees knees.  In fact, it is so good, that while you are cleaning up the dinner mess you might find yourself hovering over the crock pot plopping spoonfuls of this spread onto the chicken and eating it straight.  And then doing the same thing to the leftovers in the fridge later that night (and the next morning).  I may or may not know this from experience.

If you don't like bleu cheese, you can skip the cheese in the spread (But that would be a big mistake.  Big.  Seriously....can't you at least try to like bleu cheese?  The spread is what kicks this sandwich up to the next level of awesomeness.)

Crock Pot Buffalo Chicken Sandwiches with Bleu Cheese and Celery Spread
Makes 8 Servings
265 cals / 5g fat / 23g carbs / 33g protein


2 lbs chicken breasts
1/2 cup chicken broth
1 tsp garlic powder
1/2 packet dry ranch seasoning
1/2 bottle Frank's Buffalo Wing Sauce (or more to taste)
2 oz 1/3 fat cream cheese
4 TB fat-free plain greek yogurt
2 stalks celery
3 TB minced red onion
1/3 cup reduced-fat bleu cheese crumbles
8 sandwich buns (I use Arnold Sandwich Thins)

1.  Trim all the fat and other gross stuff on the chicken breasts.  Place in the crock pot, top with chicken broth and garlic powder.  Cook on low for 6-8 hours.  Shred cooked chicken using 2 forks.  Stir in ranch seasoning and buffalo wing sauce.  Allow to cook for 15 min more.

2.  Soften cream cheese in a small bowl in microwave.  Stir yogurt into cream cheese and mix until smooth.  Mince celery and red onion and stir into cream cheese mixture along with bleu cheese crumbles.  Mix well.  Serve chicken on bun with ~2 TB spread on each sandwich.

Family Dinner: Chicken Jambalaya

Another cajun-type meal for the upcoming Mardi Gras celebration...or any night you need something yummy, spicy, and low in calories and fat.

This is one that has been in our dinner rotation for many years now. I don't know where I originally got the recipe from, but I now find it in an email that I sent to my personal account from my work account the day I was laid off. That means that this recipe was an important one, because as I was cleaning out my files I decided I needed resume and cover letter versions, job accomplishments, performance reviews, my green belt and PMP info, and jambalaya.

This is great because it is a one-pot meal, and easy to throw together (once you get all the chopping out of the way).  I almost always cook this with just chicken, but you can add andouille sausage or shrimp, or both, if you want to be authentic.

 And yes, another meal I eat with Frank's Red Hot Sauce. Is it obvious how much I love this stuff? If not, all you need to do is look here, here, or here.  I feel like I put this of everything!

Chicken Jambalaya
Makes 6 Servings
225 cals / 2g fat / 31g carbs / 23g protein 

1 lb chicken breast
1 onion
4-5 stalks of celery
1 TB thyme leaves
2 green peppers
3 cups chicken broth
1 6oz can tomato paste
2 TB Worcestershire sauce
1 can diced tomatoes
2 TB Franks Pepper Sauce (or to taste)
1 1/2 cup instant brown rice
1 tsp salt
1 tsp garlic powder
1/2 tsp paprika
1/2 tsp black pepper
1/4 tsp white pepper
1/4 tsp cayenne pepper (or to taste)

1. Dice onions and celery. Heat large pot over medium heat and spray with cooking spray. Add onions, celery, and thyme and cook, stirring occasionally until softened, about 10 minutes.

2. While onions are cooking, cut fat and stuff off chicken and cut into 1/2 inch pieces, dice green peppers, and combine all the spices in a small bowl. Once onions and celery are soft, add chicken, green peppers, and spices, and continue to cook until chicken is done and peppers begin to soften, about 5-7 minutes.

3. Add broth, tomatoes, Worcestershire, hot sauce, and tomato paste. Stir to mix well. Bring mixture to a boil and add rice. Reduce heat to medium-low, cover, and continue to cook until rice is done. Serve with Frank's on the side.

Family Dinner: Crock Pot Creamy Green Chile Chicken Tacos

This meal happened by accident, sort of. I was using up stuff we had around the kitchen, trying to recreate the flavors of some enchiladas I had made a while ago, and I came up with this. It was shocking how good it was. Even my sometimes-wanna-be-vegetarian son asked for seconds.

Another plus? If you didn't plan dinner and only have frozen chicken (like I did), it is fine.

I served this taco-style in low carb tortillas with some avocado and black beans on the side. But I think it would be good over rice or on its own as well.

Crock Pot Creamy Green Chile Chicken Tacos
Makes 8 servings
160 cals / 5g fat / 4g carbs / 27g protein

2 lbs chicken breast
1 small onion
4 cloves garlic
1/2 cup chicken broth
1 tsp cumin
1/2 tsp salt
1/4 tsp pepper
2 cans diced green chiles
4 oz reduced fat cream cheese
2 TB cilantro
1/4 cup reduced-fat shredded Italian cheese (optional)

1. Trim the fat and other crap off the chicken. Place in the bottom of your slow cooker.

2. Cut the onion into quarters and thinly slice each quarter. Chop the garlic. Add to crock pot along with broth, cumin, salt, pepper, chiles, and cream cheese. Cook on low 6-8 hours.

3. Chop cilantro leaves, and stir chicken to mix all ingredients and shred up chicken. Add cilantro and let cook for 10 additional minutes. Serve each taco with 1/2 TB cheese on top.

Family Dinner: Cajun Chicken Pasta

With the next holiday approaching being Mardi Gras, I thought I would share this family favorite pasta dish. You know, just in case your life is like mine and your idea of a Mardi Gras celebration is making something spicy. Wooooooooo.

Of course, this is just as good any other night too. A word to the wise, we all (kids included) like things on the spicier side, so adjust the amount of cayenne to your own preference.

Laissez les bon temps rouler!

Cajun Chicken Pasta
Makes 6 servings
385 cals / 7g fat / 54g carbs / 29g protien

1 box whole grain pasta (I like penne best)
1 lb chicken breast
1 green pepper
2 red pepper
1 red onion
1 tsp thyme
1 tsp garlic powder
1/2 tsp black pepper
1/2 tsp white pepper
1 tsp paprika
1/2 tsp salt
1/4 - 1/2 tsp cayenne pepper (more or less, up to you)
1 cup chicken broth
1/2 cup milk
2 TB flour
4 oz 1/3 fat cream cheese, softened
salt and pepper to taste

1. Cook pasta in a large pot according to package and drain.

2. While water is boiling and pasta is cooking, cut all the fat and junk off the chicken. Cut the chicken into 1/2 inch pieces. Mix thyme, garlic powder, black pepper, white pepper, paprika, salt, and cayenne pepper together. Toss chicken in spice mixture. Set aside.

3. Cut bell peppers and onions into thin strips. Heat large sautée pan over medium high heat. Coat with cooking spray and cook chicken until done, 5-7 minutes. Remove chicken from pan and set aside. Coat the same pan with more cooking spray and sautée peppers and onion until softened, about 5 minutes.

4. While vegetables are cooking, blend the broth, milk, flour, and cream cheese until smooth.

5. Return chicken to pan with vegetables, cook 1-2 minutes, then stir in broth mixture. Bring to a simmer and stir until sauce is thickened slightly. Stir in cooked pasta. Serve with some Franks on top.

Family Dinner: Chicken Tagine with Apricots and Almonds

This is another Weight Watchers favorite. It comes together quickly, but I will admit that it it does kill me to have to use 4 pans. I suppose I could re-use one, and do this in steps. But that would require too much thought, and a mid-cooking washing. And maybe I am a little lazy.

Anyways, I digress.....this is a great weeknight dinner. I make this with chicken, pork, or lamb. Versatility! I serve this over whole wheat couscous that I cook with some garlic, onions, and dried cranberries. But plain couscous or even rice would work as well.

Chicken Tagine with Apricots and Almonds
Makes 4 Servings
235 cals / 6g fat / 18g carbs / 21g protein

1/2 cup dried apricots (about 10 halves)
1 cup chicken broth
1 onion
1 lb chicken breasts
1 TB flour
1/2 tsp cinnamon
1 TB honey
1/2 tsp salt
1/4 tsp pepper
1/4 cup slivered blanched almonds

1. Cut the apricots into quarters and place in a small saucepan with the chicken broth. Bring these to a simmer over medium heat, then set aside.

2. While the apricots are cooking, cut any fat and gross chickeny things off the chicken, and cut into bite sized pieces, then toss with flour to coat. Coat a frying pan with cooking spray over medium-high heat. Add the chicken and cook until golden, about 5-7 minutes.

3. While chicken is cooking, dice the onion. Once chicken is cooked through, lower heat to medium and add diced onion to chicken and continue to cook until onion is soft, about 10 minutes more. Once onions are done, stir in cinnamon, honey, and apricots in broth. Continue to cook until sauce thickens, 5-10 minutes.

4. While everything else is cooking, add the slivered almonds to a small pan and heat over medium heat until light toasted, stirring occasionally.

5. Serve chicken over couscous, topped with 1 TB toasted almonds.

Family Dinner: Spaghetti Squash Alfredo Casserole

Here's the deal with spaghetti squash: I really like it.  It is easy to make, low in calories and carbs, and tasty.  But it is in no way whatsoever a substitute for pasta. People who tell you otherwise are dirty lying liars. 

That being said, it doesn't have a lot of flavor, so it goes well with lots of things that pasta would....like in this case, low-fat Alfredo sauce and bacon (duh. What doesn't go with bacon??).  Toss in some chicken and a salad on the side, and you have yourselves a meal.

Spaghetti Squash Alfredo Casserole
Makes 8 servings
240 cals / 10g fat / 17g carbs / 19g protein

1 serving low-fat Alfredo sauce (recipe here)
2 small spaghetti squash
1 small onion, diced
4 cloves garlic, minced
8 slices center cut bacon
2 cups cooked and shredded chicken breast
1 TB parsley, minced
1/2 cup reduced fat shredded mozzarella
Salt and pepper to taste

Heat your oven to 375 and spray a 13x9 pan with cooking spray.

Pierce both squash several times with a knife and microwave until done, about 15 minutes. (squash will be softened, and compress in the middle when pushed)

While squash is cooking, cook bacon slices in a medium frying pan until crispy. Remove bacon and cook onions and garlic until soft, about 5 minutes. Crumble bacon into a large bowl, and add cooked onions and garlic, chicken, and parsley.

Once squash is done, use a large knife to cut them in half length-wise, then scoop out and discard the seeds and pulp. Using 2 forks or tongs, shred the inside of the squash and add to to bowl. Mix in the Alfredo sauce and stir to mix well. Season with salt and pepper.

Spread squash mixture in dish and top with mozzarella cheese. Bake uncovered until hot and bubbly, 25-30 min.

Family Dinner: Healthier Chicken Spinach and Artichoke Lasagna with Low-Fat Alfredo Sauce

Wwwwwhhaaaaa? Low-fat Alfredo? This is almost too good to be true.

You know I am a Wisconsin girl at heart, which means that I will take my cheese any way I can get it, but I feel a little better knowing this low fat version won't end up on my ass. And no, it isn't as good as the real deal, but it my humble opinion, it is a close second. And it is way better than having to go out and buy new fat clothes.

And this healthified sauce is made even better by combining it with this lasagna....think warm spinach and artichoke dip all to yourself. With some chicken for a protein filler. This is another recipe made faster (and lazier) by pre-cooked and shredded chicken breasts and my food processor. As always, if you don't have one, then you need to get one you can still make this, easy-peasy.  You will just need to spend some extra time chopping.

Low-Fat Alfredo Sauce
Makes 8 Servings
115 cals / 7g fat / 6g carbs / 8 g protein

1 TB butter
2 garlic cloves, minced
2 TB flour
2 cups fat-free milk
1/2 tsp nutmeg
1/2 tsp salt
1/4 tsp pepper
1 cup grated Parmesan cheese

In a large sauce pan, heat the butter over medium heat until beginning to bubble. Add the garlic and cook until fragrant, about one minute. Stir in the flour and cook until thick and smooth and slightly darkened. Using a whisk, slowwwwwwly stir in the milk. Continue whisking until smooth. Raise the heat to medium-high, and continue to stir with a whisk. Add the cream cheese, nutmeg, salt, and pepper. Continue to cook, stirring constantly until cream cheese is blended in smooth and sauce is thickened, about 10 minutes. Once thickened, remove from heat and stir in Parmesan cheese until smooth.

Chicken Spinach and Artichoke Lasagna
Makes 12 Servings
290 cals / 12g fat / 22g carbs / 22g protein

4 cloves of garlic
1/2 medium onion
1 box frozen chopped spinach, 10 oz, thawed and squeezed dry
1 can artichoke hearts in water, drained
1 container part-skim ricotta cheese
2 cups cooked and shredded chicken breast
1 egg
1/2 cup Parmesan cheese
1 1/2 cups reduced fat shredded Mozzarella cheese
12 no-boil lasagna noodles (I like the flat ones)
1 recipe low fat Alfredo sauce (see above)

Pre-heat oven to 375. Spray a 13x9 pan with cooking spray and set aside. In a food processor, process the garlic cloves until finely chopped. Add the onion and process until diced. Add the spinach and artichoke hearts and pulse it all together until everything is chopped up into little pieces and well-mixed.

In a separate bowl, beat the egg, then add ricotta, spinach mixture, shredded chicken breasts, and Parmesan cheese. Season with salt and pepper.

Spread ~1 1/2 cup Alfredo sauce on the bottom of the dish (enough to cover the bottom). Lay 4 lasagna noodles over the sauce (these will expand as they cook). Top with 1/2 ricotta filling, spread evenly over the noodles to the sides of your dish, then sprinkle with 1/4 cup Mozzarella cheese. Repeat layering with 4 more noodles, the remaining 1/2 of the ricotta mixture, and 1/4 cup Mozzarella. Top with last 4 noodles. Pour the remaining Alfredo sauce evenly over the top, then sprinkle with the remaining 1 cup of Mozzarella.

Cover dish with foil and bake for 45 minutes. Remove foil and bake on covered for an additional 10-15 minutes, until top begins to brown. Let sit for 5 minutes before cutting.

Family Dinner: Chicken and Avocado Soup

So, my kids are small.  Like really small. 0-10th percentile small. They eat.  I swear, they eat.  But still, they are tiny. This is a constant source of stress for me. I try not to worry, but when it is kid related, I guess worrying is part of life.

To alleviate some of this, I try to incorporate lots of healthy fats into our diets. By far the most popular is avocados. The kids love avocado, so this soup is a quick dinner that they will inhale.  Winner winner...

If you don't have shredded chicken on-hand you can make some by cooking 2 breasts in the broth over medium heat for 15-20 minutes, then remove them and shred with 2 forks.

Chicken and Avocado Soup
Serves 4
250 cals / 15g fat / 8g carbs / 19g protein

1 tsp olive oil
2 cloves garlic, minced
6 green onions, sliced
1 tsp cumin
1 tsp chili powder
4 TB cilantro, chopped
1 lime
5 cups chicken broth
salt and pepper to taste
3 cups shredded chicken breasts
2 avocados, diced

Heat the olive oil in a large saucepan over medium heat. Add the garlic and green onions, and cook until soft and fragrant, about 3 minutes. Stir in cumin, chili powder, cilantro, and salt and pepper, cook an additional minute then add juice from 1/2 the lime and chicken broth. Allow to simmer about 15-20 minutes.  While broth is simmering, divide chicken, a lime wedge, and avocado between 4 bowls. Top with finished broth and extra green onions or cilantro, if desired.

I served this with some quick cheese quesadillas. We also like it with some warmed up tortillas on the side.

Pictures of mine and J's bowls.

Family Dinner: Pan Seared Chicken with Pears and Bleu Cheese

This is a quick easy way to dress up some chicken, and another way to incorporate some bleu cheese into my diet.  Like I am in need of another excuse to eat cheese.  I based this one off a Whole Foods recipe.  The kids eat theirs without the cheese.  Not the best decision, but sometimes you have to let them fail so they learn, right?

Pan Seared Chicken Pears and Bleu Cheese
Serves 6
250 cals / 5g fat / 15g carbs / 37g protein

2 lbs chicken breasts (the pack that comes with 3), with all the fat and gross veiny things cut off, then sliced in half horizontally to make 6
1 1/2 tsp thyme
1 tsp olive oil
1 TB apple Cider vinegar
3 red pears, cored and sliced into 1/4 inch slices
1/2 cup apple juice
1/2 cup chicken broth
3 TB chopped fresh parsley
6 TB reduced-fat bleu cheese crumbles
salt and pepper

Heat oven to 350.  Liberally season each side of the chicken pieces with salt, pepper, and 1/4 tsp thyme.  Heat olive oil over medium-high heat, and sear chicken until browned on each side (~2-3 min per side).  Place chicken on cookie sheet and cook in oven ~15 minutes.  While chicken is cooking,  add vinegar to same pan, stirring up any brown bits that might be stuck on the bottom.  Add pear slices and cook until pears begin to brown and soften, about 5 minutes.  Add apple juice, chicken broth, and parsley.  Turn heat up to high and cook until liquid is reduced by half, about 10 minutes.  Top each piece of chicken with pears and sauce and 1 TB bleu cheese before serving.

I served this with some spinach sautéed with olive oil and garlic.

Family Dinner: Chicken Enchilada Casserole

I have seen several versions of these all over the Internet, but this is mine.  I think I need to be upfront and let you know that our kids are not picky....or really, they try to be, but I am not having that crap.  And they also enjoy a little spice, so this recipe has a little heat, but you can adjust that easily to your own preference. I love casseroles, especially as the weather gets cooler. A simple one dish meal, a little effort to get all the ingredients together, and then you can chuck it in the oven and get to whatever you need to get done, which in my case is some driveway chalk drawings and soaking up the last bit of sun and warmth before we are forced indoors for the winter (ughhhhh).

I make my own enchilada sauce, but you can easily buy cans of sauce or the seasoning packet and save a few minutes. Another note, often I will cook a big batch of chicken breasts in the crock pot to shred and use in a couple of recipes throughout the week.  I didn't do that here, because I didn't plan ahead, but if you do, then this is reallllllly quick to throw together.

Chicken Enchilada Casserole
1 1/2 lbs boneless skinless chicken breasts (or this amount already cooked shredded)
3 cups chicken broth (if you have your chicken cooked already, you just need 1 cup)
1 can tomato sauce (15 oz)
2 cloves of garlic, minced
2 chipotle chiles in adobo, finely minced
1/2 tsp chipotle chile powder
1 tsp ground cumin
1 tsp salt
1/2 tsp pepper
2 cloves garlic, minced
1 green pepper, diced
1 small onion, diced
1 tomato, diced
1/4 cup cilantro (a small handful), minced
1 can black beans, rinsed
6 fat-free flour tortillas, cut into 1/8ths
1 cup reduced-fat shredded cheddar cheese
6 green onions, sliced
1 small can sliced black olives, drained

First, if you need to cook your chicken, cut off all the fat and gross vein-ey looking things, place your chicken breasts in a saucepan and cover with chicken broth.  Cook over medium-low heat until done, about 20-25 minutes.  Shred with forks, and set aside.  Reserve 1 cup of the broth for the enchilada sauce, and give the pan a quick rinse and wipe.


Next, you will need a large frying pan and your sauce pan.  Spray each pan with cooking spray, then I like to mince all my garlic at once.  Split the garlic between the two pans.  Next I like to make the sauce:  turn the saucepan on to medium, and sautee the garlic, about 2 minutes, stirring occasionally.  While the garlic is cooking, mince up your chipotle peppers.  Add those to the pan, cook for another minute or so, then add tomato sauce, 1 cup of chicken broth, chipotle chile powder, cumin, salt, and pepper.  Continue to cook over medium-low heat about 10 minutes.

Next, while the sauce is cooking, I dice my onion and add it to the frying pan with the garlic.  Begin to cook these over medium heat, stirring occasionally, until starting to soften, about 3 minutes.  While the onions are cooking, I dice up my green pepper, then add it to the pan, and cook an additional 3 minutes or so.  While this is cooking, I rinse my beans and dice my tomato and cilantro.  After the pepper starts to soften, I add the diced tomatoes, beans, and cilantro, mix and cook for another minute or 2, then stir in the shredded chicken.

Pre-heat the oven to 400, and spray a casserole dish with cooking spray.  Cover the bottom with half the cut up tortillas, then top with half the enchilada sauce.  Add the chicken mixture, the cover with the remaining tortilla strips.  Top with the remaing sauce, sprinkle with cheese, sliced green onions, and olives.  Cover with foil and bake until hot, 25-30 minutes.