Mediterranean Baked Chicken

Mediterranean Baked Chicken
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Mediterranean Baked Chicken
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Servings Prep Time Cook Time
8 15 30
Servings Prep Time
8 15
Cook Time
30
Ingredients
  • 6 oz Rotini Pasta cooked according to package directions
  • 3 tbs butter
  • 3 large shallots
  • 1/4 cup flour
  • 1 14.5oz can chicken broth
  • 8 oz mushrooms sliced
  • 4 oz Swiss Cheese grated
  • 2 lbs chicken breasts cooked and cubed
  • 1 can artichoke hearts in water drained and coarsely chopped
  • 1/2 cup sun dried tomatoes drained and patted dry
  • 2 tbs fresh parsley
Servings:
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Ingredients
  • 6 oz Rotini Pasta cooked according to package directions
  • 3 tbs butter
  • 3 large shallots
  • 1/4 cup flour
  • 1 14.5oz can chicken broth
  • 8 oz mushrooms sliced
  • 4 oz Swiss Cheese grated
  • 2 lbs chicken breasts cooked and cubed
  • 1 can artichoke hearts in water drained and coarsely chopped
  • 1/2 cup sun dried tomatoes drained and patted dry
  • 2 tbs fresh parsley
Servings:
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Instructions
  1. Preheat oven to 375* F
  2. Melt butter in a large skillet over medium-high heat. Add shallots and cook until tender. Add pasta and cook for an additional 2-3 minutes. Add flour and stir until pasta mixture is coated. Add chicken broth. Cook and stir continuously until sauce is thickened. Remove from heat.
  3. Add mushrooms, cheese, chicken, artichokes and tomatoes to pasta mixture. Stir until well combined. Top with parsley and bake for 25-30 minutes.
Recipe Notes

Nutrition Facts
Mediterranean Baked Chicken
Amount Per Serving
Calories 339 Calories from Fat 99
% Daily Value*
Total Fat 11g 17%
Sodium 350mg 15%
Total Carbohydrates 27g 9%
Dietary Fiber 3g 12%
Sugars 4g
Protein 31g 62%
* Percent Daily Values are based on a 2000 calorie diet.

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Southwest Style Salmon and Sweet Potatoes

Southwest Style Salmon and Sweet Potatoes
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Southwest Style Salmon and Sweet Potatoes
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Servings Cook Time
4 30
Servings
4
Cook Time
30
Ingredients
  • 4 5 oz each salmon fillets
  • 12 oz sweet potatoes cut into 1/4-inch slices
  • 2 tsp canola oil
  • 1/2 tsp dried oregano
  • 1/2 tsp ground ancho chili pepper or chili powder
  • 1/2 tsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • nonstick cooking spray
  • 1 medium Orange peeled and coarsely chopped
Servings:
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Ingredients
  • 4 5 oz each salmon fillets
  • 12 oz sweet potatoes cut into 1/4-inch slices
  • 2 tsp canola oil
  • 1/2 tsp dried oregano
  • 1/2 tsp ground ancho chili pepper or chili powder
  • 1/2 tsp ground cumin
  • 1/4 tsp salt
  • 1/4 tsp ground black pepper
  • nonstick cooking spray
  • 1 medium Orange peeled and coarsely chopped
Servings:
Units:
Instructions
  1. Preheat oven to 350 degrees F. Thaw fish, if frozen. Rinse fish and pat dry with paper towels; set aside. In a medium bowl, toss sweet potato slices with oil. In a small bowl, combine oregano, chile pepper, cumin, salt, and black pepper. Sprinkle 1 teaspoon of the oregano mixture evenly on the salmon. Add remaining oregano mixture to sweet potatoes and toss to coat.
  2. Tear off four 18-inch squares of heavy foil. Lightly coat one side of each foil square with nonstick cooking spray. In the center of each foil square, arrange one-fourth of the sweet potato slices, overlapping slightly. Top each sweet potato mound with a salmon fillet and arrange orange pieces atop salmon.
  3. For each packet, bring up two opposite edges of a foil square and seal with a double fold. Fold ends to completely enclose fish and vegetables, leaving space for steam to build. Place the packets, seam sides up, on a very large baking sheet.
  4. Bake for 30 to 35 minutes or until fish flakes easily when tested with a fork and sweet potatoes are tender. Open the packets carefully when checking doneness. Transfer contents of each packet to a dinner plate.
Recipe Notes

Nutrition Facts
Southwest Style Salmon and Sweet Potatoes
Amount Per Serving
Calories 361 Calories from Fat 153
% Daily Value*
Total Fat 17g 26%
Sodium 280mg 12%
Total Carbohydrates 21g 7%
Dietary Fiber 4g 16%
Protein 30g 60%
* Percent Daily Values are based on a 2000 calorie diet.

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Healthier Chicken Marsala

Healthier Chicken Marsala
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Healthier Chicken Marsala
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Servings Prep Time Cook Time
4 10Minutes 20Minutes
Servings Prep Time
4 10Minutes
Cook Time
20Minutes
Ingredients
  • 1/4 cup AP flour for coating
  • 1/4 tsp black pepper
  • 1/2 tsp dried oregano
  • 4 chicken breast halves boneless, skinless, pounded 1/4 inch thick
  • 4 tbs butter
  • 1 cup mushrooms sliced
  • 2 tbs Marsala red wine
  • 2 tbs red wine
  • 1 tbs sherry to taste
  • 1/4 cup chicken broth
Servings:
Units:
Ingredients
  • 1/4 cup AP flour for coating
  • 1/4 tsp black pepper
  • 1/2 tsp dried oregano
  • 4 chicken breast halves boneless, skinless, pounded 1/4 inch thick
  • 4 tbs butter
  • 1 cup mushrooms sliced
  • 2 tbs Marsala red wine
  • 2 tbs red wine
  • 1 tbs sherry to taste
  • 1/4 cup chicken broth
Servings:
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Instructions
  1. Mix flour, salt, pepper, and oregano together in a shallow dish or bowl. Coat chicken pieces in flour mixture, shaking off excess.
  2. Melt butter over medium heat in a large skillet; pan-fry chicken in butter until lightly brown, 3 to 4 minutes. Turn over chicken and add mushrooms. Pour Marsala wine, red wine, and sherry into the skillet. Cover skillet and simmer, turning once, until chicken is no longer pink and juices run clear, about 10 minutes.
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Grilled Chicken with Mustard-Tarragon Sauce

Grilled Chicken with Mustard-Tarragon Sauce
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Servings
4
Servings
4
Ingredients
  • 4 chicken breast halves boneless, skinless
  • 1/2 tsp salt and pepper to taste divided
  • 1/4 tsp black pepper divided
  • Cooking spray
  • 3 tbs minced shallots
  • 2 tbs red wine vinegar
  • 2 tbs water
  • 1 tbs extra-virgin olive oil
  • 1 tsp fresh tarragon chopped
  • 1/2 tsp sugar
  • 4 cups gourmet salad greens
Servings:
Units:
Ingredients
  • 4 chicken breast halves boneless, skinless
  • 1/2 tsp salt and pepper to taste divided
  • 1/4 tsp black pepper divided
  • Cooking spray
  • 3 tbs minced shallots
  • 2 tbs red wine vinegar
  • 2 tbs water
  • 1 tbs extra-virgin olive oil
  • 1 tsp fresh tarragon chopped
  • 1/2 tsp sugar
  • 4 cups gourmet salad greens
Servings:
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Instructions
  1. Heat a grill pan over medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/8 teaspoon pepper. Coat pan with cooking spray. Place chicken in pan; cook 6 minutes on each side or until done.
  2. Combine remaining 1/4 teaspoon salt, remaining 1/8 teaspoon pepper, shallots, and next 6 ingredients (through sugar) in a bowl, stirring well with a whisk. Serve chicken over greens with sauce.
Recipe Notes

Nutrition Facts
Grilled Chicken with Mustard-Tarragon Sauce
Amount Per Serving
Calories 231 Calories from Fat 72
% Daily Value*
Total Fat 8g 12%
Cholesterol 94mg 31%
Total Carbohydrates 4g 1%
Dietary Fiber 1g 4%
Protein 36g 72%
* Percent Daily Values are based on a 2000 calorie diet.

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Grilled Chicken and Vegetable Quesadillas

Grilled Chicken and Vegetable Quesadillas
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Grilled Chicken and Vegetable Quesadillas
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Servings
4
Servings
4
Ingredients
  • 1 1/2 tsp paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp dried oregano
  • 1/2 tsp grond cumin
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 boneless chicken breast halves skinless
  • 1 small onion cut into thick slices
  • 1 small orange bell pepper cut into thick slices
  • Cooking spray
  • 3 oz Monterey Jack cheese shredded
  • 4 flour tortillas
  • 1/4 cup sour cream reduced fat
Servings:
Units:
Ingredients
  • 1 1/2 tsp paprika
  • 1/2 tsp Garlic Powder
  • 1/2 tsp dried oregano
  • 1/2 tsp grond cumin
  • 1/4 tsp salt
  • 1/4 tsp black pepper
  • 2 boneless chicken breast halves skinless
  • 1 small onion cut into thick slices
  • 1 small orange bell pepper cut into thick slices
  • Cooking spray
  • 3 oz Monterey Jack cheese shredded
  • 4 flour tortillas
  • 1/4 cup sour cream reduced fat
Servings:
Units:
Instructions
  1. Preheat grill to medium-high heat
  2. Combine paprika, garlic powder, oregano, cumin, salt, and black pepper in a small bowl. Rub paprika mixture evenly over chicken; let stand 10 minutes.
  3. Arrange chicken, onion, and bell pepper on grill rack coated with cooking spray. Cook vegetables 4 minutes on each side or until tender. Cook chicken 6 minutes on each side or until done. Remove chicken and vegetables from grill; coarsely chop vegetables. Let chicken stand 5 minutes; thinly slice chicken.
  4. Sprinkle about 3 tablespoons cheese over half of each tortilla; divide vegetables and chicken evenly over cheese. Fold each tortilla in half over filling; lightly coat tortillas with cooking spray.
  5. Heat a large nonstick skillet over medium heat. Place 2 quesadillas in pan; cook 2 to 3 minutes on each side or until cheese melts and tortillas are lightly browned. Repeat procedure with remaining 2 quesadillas. Cut each quesadilla into 2 wedges; serve with sour cream.
Recipe Notes

Nutrition Facts
Grilled Chicken and Vegetable Quesadillas
Amount Per Serving
Calories 310 Calories from Fat 117
% Daily Value*
Total Fat 13g 20%
Total Carbohydrates 20g 7%
Dietary Fiber 2g 8%
Protein 27g 54%
* Percent Daily Values are based on a 2000 calorie diet.

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