Tag: chicken

Grilled Chicken Caesar Salad with Creamy Lemon Caesar Dressing

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Have your croutons and eat them too with this lighter version of Caesar salad that’s high in protein but low in calories.

Grilled Chicken Caesar Salad w Lemon Caesar Dressing Recipe

Grilled Chicken Caesar Salad with Creamy Lemon Caesar Dressing

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 6 servings

Ingredients:
3 romaine lettuce heads, chopped (or torn)
12 oz grilled chicken breast, boneless, skinless, sliced
¾ cup Creamy Lemon Caesar Dressing
¼ cup whole wheat croutons
¼ cup shaved Parmesan cheese (about ¾ oz)

Preparation:
1. Place lettuce and chicken in a large serving bowl.
2. Drizzle with dressing; toss gently to blend.
3. Sprinkle with croutons and cheese.

Nutritional Information (per Serving):
Calories: 239
Total Fat: 10 g
Total Carbohydrates: 14 g (Fiber: 7 g; Sugar: 6 g)
Protein: 25 g

Chicken and Veggie Fajitas

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It’s officially summer… and today is TACO TUESDAY! Let’s celebrate with this Mexican-inspired delicious restaurant favorite that is easy to make at home! Our fajita version is healthy and packed with a rainbow of vegetables.

Chicken and Veggie Healthy Fajitas Recipe

Chicken & Veggie Fajitas

Total Time: 53 min.
Prep Time: 15 min.
Cooking Time: 7 min.
Yield: 4 servings, 2 fajitas each

Ingredients:
1 tsp. chili powder
1 dash sea salt
½ tsp. ground cumin
½ tsp. garlic powder
2 tsp. olive oil, divided use
4 (4-oz.) raw chicken breasts, boneless, skinless, cut into ½-inch strips
½ medium green bell pepper, cut into thin strips
½ medium red bell pepper, cut into thin strips
½ medium yellow bell pepper, cut into thin strips
½ medium red onion, thinly sliced
1 yellow (or orange) carrot, sliced thin
1 Tbsp. fresh lime juice
8 (6-inch) whole wheat (or corn) tortillas, warm
½ cup fresh tomato salsa (pico de gallo)
Lime wedges (for garnish; optional)

Preparation:
1. Combine chili powder, salt, cumin, garlic powder, and 1 tsp. oil in large re-sealable plastic bag.
2. Add chicken; mix gently to coat. Refrigerate for 30 minutes.
3. Heat remaining 1 tsp .oil in large nonstick skillet over medium-high heat. Empty contents of bag into skillet; cook, stirring frequently, for 2 to 3 minutes.
4. Add bell peppers, onion, and carrot; cook, stirring frequently, for 3 to 4 minutes, or until chicken is cooked through and vegetables are tender-crisp. Remove from heat.
5. Add lime juice; mix well.
6. Top each tortilla evenly with chicken mixture and salsa; garnish with lime wedges if desired.

Nutrition Facts (per serving):
Calories: 326
Total Fat: 9 g
Total Carbs: 32 g (Fiber: 3 g; Sugars: 3 g)
Protein: 28 g

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Roasted Chicken and Butternut Squash Soup

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Butternut squash and corn give naturally sweet flavor to this savory chicken soup. Using rotisserie chicken makes it an easy meal to prepare on a busy weeknight.

Tip: Freeze leftover soup in individual portions using large muffin tins. Spray muffin tin with nonstick spray, then ladle soup into cups and freeze. When frozen, remove portions to a plastic bag or storage container. One serving equals about 2 frozen pieces.

Roasted Chicken and Butternut Squash Soup Recipe

Roasted Chicken and Butternut Squash Soup

Total Time: 38 min.
Prep Time: 15 min.
Cooking Time: 23 min.
Yield: 8 servings, about 1 cup each

Ingredients:
1 tsp. olive oil
1 medium onion, chopped
1 medium red bell pepper, chopped
4 cups low-sodium organic chicken broth
2 Tbsp. chopped fresh thyme (or 2 Tbsp. dried thyme)
Sea salt (or Himalayan salt) and ground white pepper (to taste; optional)
8 oz rotisserie chicken breast, boneless, skinless, shredded
1 cup frozen corn (or roasted corn)
2 cups cubed butternut squash

Preparation:
1. Heat oil in medium saucepan over medium-high heat.
2. Add onion and bell pepper; cook, stirring frequently, for 3 to 5 minutes, or until onion is translucent.
3. Add chicken broth and thyme. Season with salt and pepper if desired; cook, stirring occasionally, for 10 minutes.
4. Add chicken, corn, and squash; cook, stirring occasionally, for 5 to 8 minutes, or until squash is soft.
5. Divide evenly between eight serving bowls.

Nutritional Information (per serving):
Calories: 168
Total Fat: 3 g
Total Carbs: 23 g (Fiber: 3 g; Sugar: 2 g)
Protein: 13 g

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Chicken and Pear Salad

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Spinach, honey, and pears make this dish sweet, savory, and delicious. The skin of a pear contains about four times as many phytonutrients as the flesh, and about half of the fruit’s total fiber, so if you prefer to, you can leave the skin on in this recipe.

Chicken and Pear Salad

Chicken and Pear Salad Recipe

Total Time: 10 min.
Prep Time: 10 min.
Cooking Time: None
Yield: 4 servings

Ingredients:
1 Tbsp. extra-virgin olive oil
2 Tbsp. balsamic vinegar
1 tsp. raw honey
6 cups fresh spinach
8 oz cooked chicken breasts, boneless, skinless, chopped
2 medium pears, peeled, sliced
¼ cup chopped raw walnuts
1 oz crumbled feta cheese

Preparation:
1. Combine oil, vinegar, and honey in a small bowl; whisk to blend. Set aside.
2. Place spinach, chicken, pears, and walnuts in a large bowl; mix well.
3. Drizzle salad with dressing; toss gently to blend.
4. Divide evenly between 4 plates; sprinkle evenly with cheese.

Nutrition Facts (per serving):
Calories: 264
Total Fat: 12 g
Total Carbs: 19 g (Fiber: 4 g; Sugars: 12 g)
Protein: 21 g

Buffalo Chicken Tenders with Blue Cheese Dip

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These tangy, spicy chicken tenders dipped in creamy blue cheese sauce are delicious enough to make you forget they’re only 158 calories per serving.

Healthier Buffalo Chicken Tenders

Buffalo Chicken tenders with blue cheese dip

Total Time: 50 min.
Prep Time: 5 min.
Cooking Time: 15 min.
Yield: 4 servings

Ingredients:
4 Tbsp. hot pepper sauce (like Frank’s®), divided use
2 Tbsp. white vinegar
1 tsp. garlic powder
1 tsp. paprika
1 dash cayenne pepper (to taste; optional)
1 lb. raw chicken tenders
¼ cup nonfat plain yogurt
1 Tbsp. crumbled blue cheese
4 medium celery stalks, cut into sticks

Preparation:
1. Combine 1 Tbsp. hot sauce, vinegar, garlic powder, paprika, and cayenne in a small bowl; mix well.
2. Add chicken; toss to coat. Marinate, covered, in refrigerator for 30 minutes.
3. Preheat oven to 375° F.
4. Place chicken in a baking dish. Discard any remaining marinade. Bake for 12 to 15 minutes, or until chicken is no longer pink in the middle.
5. Combine yogurt and cheese in a small bowl; mix well. Set aside.
6. Combine chicken and remaining 3 Tbsp. hot sauce in a large bowl; toss gently to blend.
7. Serve chicken with dip and celery.

Nutritional Information (per serving):
Calories: 158
Total Fat: 4 g
Total Carbohydrates: 3 g (Fiber: 1 g;  Sugar: 2 g)
Protein: 26 g

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