Avocado Chicken Salad

Ingredients

  • 2 cups chicken breast, chopped from store bought rotisserie chicken
  • 1 avocado, split and scooped out
  • 1/2 lemon ( zest and juice )
  • 1 cup cannellini beans
  • 1 apple, chopped
  • 1/4 cup red onion, chopped
  • 1 red pepper, chopped
  • 2 stalks celery, chopped
  • 1/4 cup walnuts, chopped
  • 1 tablespoon dill, chopped
  • 1/2 tablespoon dijon mustard
  • 1 tablespoon olive oil
  • salt and pepper to taste
  • 6 cups salad greens

Directions

Prep: 1. Chop chicken. 2. Split avocados and scoop out flesh. 3. Zest and juice lemon. 4. Chop apple, onion, pepper, celery, walnuts, and dill. Make: 1. In a bowl, mash avocado with lemon juice. 2. Add all other ingredients except the olive oil, mix add olive oil and salt and pepper to taste. Serve in on top of salad greens with extra lemon.
Makes 4 servings

Nutrition Information (Per Serving)

Calories 382
Protein 28.51 g
Fat 17.44 g
Carbs 30.69 g
Fiber 10.46 g
Sugar 7.68 g
Source: gatheredtable.com

Asian Chicken Lettuce Wraps

INGREDIENTS

1 can (8 ounces) bamboo shoots, drained and minced
1 can (8 ounces) water chestnuts, drained and minced
3 tablespoons sherry cooking wine
2 tablespoons hoisin sauce
1 tablespoon unsalted peanut butter
2 teaspoons low-sodium soy sauce
2 teaspoons hot pepper sauce, such as Sriracha
2 packets (.035 ounce each) sugar substitute (such as Splenda)
1 tablespoon minced garlic
1 cup minced onion
½ pound ground chicken breast
1 teaspoon minced ginger
¼ teaspoon salt
1 teaspoon toasted sesame oil
8 small leaves butter lettuce
1 whole green onion, chopped
1 small cucumber, seeded and sliced into 1″ strips

DIRECTIONS

  1. In a medium bowl, combine the bamboo shoots, water chestnuts, sherry, hoisin sauce, peanut butter, soy sauce, hot-pepper sauce, and sugar substitute. Mix well. Set aside.

  2. Mist a large, nonstick skillet with cooking spray and set over medium heat.

  3. Add the onion and cook for 4 minutes or until onions are fragrant and softened.

  4. Add the garlic and cook for a minute more.

  5. Increase the heat to medium-high and add the ground chicken, ginger, and salt.

  6. Cook, breaking up the chicken with a spatula or wooden spoon, for 3 to 4 minutes, until no longer pink.

  7. Add the bamboo shoot and water chestnut mixture.

  8. Cook for 2 minutes, or until heated through.

  9. Stir in the toasted sesame oil.

  10. Remove the pan from the heat.

  11. To serve, divide the chicken mixture evening onto each of the 8 lettuce leaves.

  12. Top with chopped green onion and cucumber. Serve immediately.

Makes 4 servings

NUTRITION PER SERVING (Serving size: 2 lettuce wraps):
Calories: 155
Cholesterol: 33 mg
Carbohydrates: 11 g
Sodium: 637 mg
Fat: 4 g
Protein: 16 g
Dietary Fiber: 5 g
Sugar: 4 g

 

Source: froedtert.com

Crunchy Chicken with Oven-Roasted Broccoli

Ingredients

Crunchy Chicken
2 1/2-to-3-pound whole chicken
2 Tbsps. Dijon mustard
2 cups Cheerios, crushed
1/4 teaspoon each salt and black pepper

Oven-Roasted Broccoli
1 pound fresh broccoli crowns, rinsedand trimmed
1 1/2 tsp. minced garlic or 2 tsps.minced from jar
2 tsps. low-sodium soy sauce
1 tsp. extra-virgin olive oil
1/4 tsp. black pepper
3 Tbsps. chopped unsalted- unoiled-nuts(almonds, pecans or walnuts suggested– whatever is on sale will work)

Directions

Crunchy Chicken
1. Heat oven to 400 degrees. Rinse chicken and pat dry. Remove giblets and neck and discard. Quarter chicken and remove and discard skin.
2. In a medium bowl, toss the chicken and mustard to coat. (If you’re using chicken breasts, just rinse and pat dry.)
3. In a large bowl, mix the crushed cereal, and 1/4 teaspoon each salt and pepper.
Coat the chicken with the cereal mixture and bake on a baking sheet until golden and cooked through, 45 to 50 minutes.

Oven-Roasted BroccoliPresentation1
1. Heat oven to 400 degrees. (or can use same oven as chicken). Rinse broccoli, trim stalks into 1/8 inch-thick chunks and cut florets into bit sized pieces. Place in a mixing bowl and toss with soy sauce, oil, pepper, and garlic.
2. Sprinkle the chopped nuts evenly in to a 9×13-inch casserole dish. Place in the oven 3-4 minutes until lightly toasted. Remove from oven and toss into broccoli mixture.
3. Transfer broccoli mixture to casserole dish and roast 10-12 minutes until broccoli is tender. Serve warm.

Makes 4 regular servings. Note: Bariatric patients might only tolerate 1/2 of a regular serving.  

Source: heart.org

Cilantro-Lime Chicken with Avocado Salsa

Ingredients:

2 tablespoons minced, fresh cilantrocilantro-lime-chicken-avocado-salsa

2 ½ tablespoons fresh lime juice

1 ½ tablespoons olive oil

4 (6-ounce) skinless, boneless chicken breast halves

¼ teaspoon salt

Cooking spray

1 cup chopped plum tomato

2 tablespoons finely chopped onion

2 teaspoons fresh lime juice

¼ teaspoon salt

1/8 teaspoon freshly ground pepper

1 avocado, peeled and finely chopped

Directions:

  1. To prepare chicken, combine first 4 ingredients in a large bowl; toss and let stand 3 minutes. Remove chicken from marinade; discard marinade. Sprinkle chicken evenly with 1/4 teaspoon salt. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Add chicken to pan; cook 6 minutes on each side or until done.
  2. To prepare salsa, combine tomato, chopped onion, lime juice, salt and pepper in a medium bowl. Add avocado; stir gently to combine. Serve salsa over chicken.

Nutrition Information Per Serving: 289 calories, 13.2 g fat(7.5 g monounsaturated fat, 1.9 g polyunsaturated fat, 2.4 g saturated fat), 35.6 g protein, 6.6 g carbohydrates, 3.6 g fiber, 94 mg cholesterol, 383 mg sodium.

*Makes 4 Servings

*Bariatric surgery patients may not be able to consume the suggested serving size for this recipe. If you are able to consume half (a 3-oz. portion), you will be getting 145 calories, 6.6 g fat, 18 g protein, 3.3 g carbohydrates, 1.8 g fiber, 47 mg cholesterol, and 192 mg sodium.

Recipe from www.myrecipes.com and www.cookingclassy.com

 

 

 

Grilled Chicken Tenders with Cilantro Pesto

Grilled Chicken Tenders with Cilantro Pesto from EatingWellIngredients:

  • 1/4 cup lime juice
  • 1/4 cup reduced-sodium soy sauce
  • 1 Tablespoon canola oil
  • 1 teaspoon chili powder
  • 1 pound chicken tenders
  • 2 cups loosely packed fresh cilantro leaves
  • 2 scallions, sliced
  • 2 Tablespoons toasted sesame seeds

Directions:

  1. Whisk lime juice, soy sauce, oil and chili powder in a large bowl. Reserve 2 tablespoons of the marinade in a small bowl. Add chicken to the remaining marinade; toss to coat. Marinate in the refrigerator for 20 minutes or up to 1 hour.
  2. Preheat grill to medium-high.
  3. Meanwhile, place cilantro, scallions, sesame seeds and the reserved marinade in a food processor and process until fairly smooth.
  4. Oil the grill rack. Remove the chicken from the marinade (discard marinade) and grill until cooked through and no longer pink in the middle, about 2 minutes per side. Serve the chicken with the cilantro-sesame pesto.

Recipe makes 4 servings.

Nutrition Information Per Serving: 168 Calories, 6 g Total Fat (1 g Saturated Fat, 3 g Monounsaturated Fat), 63 mg Cholesterol, 299 mg Sodium, 3 g Carbohydrates, 0 g Sugar, 1 g Fiber, 24 g Protein.

Recipe from www.eatingwell.com.

Grilled Peanut Chicken

Grilled Peanut Chicken from AllrecipesIngredients:

  • 2 Tablespoons reduced-fat peanut butter
  • 1 Tablespoon fresh lime juice
  • 2 teaspoons soy sauce
  • 1 clove garlic, chopped
  • 1/3 teaspoon curry powder
  • 1 dash ground cayenne pepper
  • 4 skinless, boneless chicken breast halves

Directions:

  1. Preheat grill for high heat.
  2. In a bowl, mix the peanut butter, lime juice, soy sauce, garlic, curry powder and cayenne pepper.
  3. Lightly oil the grill plate. Place chicken on grate, and brush with 1/2 the sauce. Grill 6 to 8 minutes. Turn chicken and brush with remaining sauce. Continue grilling 6 to 8 minutes, until chicken juices run clear.

Recipe makes 4 servings.

Nutrition Information Per Serving: 176 Calories, 5.6 g Total Fat, 67 mg Cholesterol, 253 mg Sodium, 3.6 g Carbohydrates, 0.7 g Fiber, 27 g Protein.

Recipe from http://allrecipes.com.

Chicken Kabobs Mexicana

Chicken Kabobs MexicanaIngredients:

  • 2 Tablespoons olive oil
  • 1 teaspoon ground cumin
  • 2 Tablespoons chopped fresh cilantro
  • 1 lime, juiced
  • Salt and ground black pepper to taste
  • 2 skinless, boneless chicken breast halves cut into 1-inch cubes
  • 1 small zucchini, cut into 1/2-inch slices
  • 1 onion, cut into wedges and separated
  • 1 red bell pepper, cut into 1-inch pieces
  • 10 cherry tomatoes

Directions:

  1.  In a shallow dish, mix together olive oil, cumin, chopped cilantro, and lime juice. Season with salt and pepper. Add chicken, and mix well. Cover, and refrigerate for at least one hour.
  2. Preheat grill for high heat.
  3. Thread chicken, zucchini, onion, red bell pepper, and tomatoes onto skewers.
  4. Brush grill with oil, and arrange skewers on hot grate. Cook for approximately 10 minutes, or until chicken is cooked through, turning to cook evenly.

Recipe makes 4 servings.

Nutrition Information Per Serving: 166 Calories, 7.9 g Fat, 34 mg Cholesterol, 49 mg Sodium, 9.4 g Carbohydrates, 2.4 g Fiber, 15.2 g Protein.

Recipe from http://allrecipes.com/Recipe/Chicken-Kabobs-Mexicana/Detail.aspx?evt19=1&referringHubId=16374.

Chicken with Whole-Grain Mustard & Zucchini in Packets

Chicken with Whole grain mustard and zucchini packetsIngredients:

  • 4 boneless, skinless chicken breasts, (1 1/4-1 1/2 pounds), trimmed and tenders removed
  • 2 tablespoons whole-grain mustard
  • 2 small zucchini, thinly sliced
  • 2 sweet banana peppers, cut into 1-inch pieces
  • 2 shallots, thinly sliced
  • 1 1/2 cups halved grape or cherry tomatoes
  • 4 teaspoons extra-virgin olive oil
  • 1 tablespoon chopped fresh thyme, or 1 teaspoon dried
  • 1/2 teaspoon salt
  • 1/4 teaspoon freshly ground pepper

Directions:

  1. Preheat oven to 400°F or preheat grill.
  2. To prepare packets, start with four 20- to 24-inch-long pieces of parchment paper or foil. Fold in half crosswise. With the parchment or foil folded, draw half a heart shape on one side as you would if you were making a Valentine. Use scissors to cut out the heart shape. Open up the heart.
  3. Place a chicken breast on one side of each open heart fairly close to the crease and leaving at least a 1-inch border around the edges for folding and spread with mustard.
  4. Toss zucchini, peppers, shallots, tomatoes, oil, thyme, salt and pepper in a large bowl. Place about 1 1/4 cups of the vegetable mixture on top of each piece of chicken.
  5. Close the packet to cover the ingredients. Starting at the top, seal the packet by folding the edges together in a series of small, tight folds. Twist the tip of the packet and tuck it underneath to help keep the packet closed. If baking them, place the packets on a large rimmed baking sheet. If grilling, carefully place packets directly on grill. Bake or grill until the vegetables are tender and an instant-read thermometer inserted into the thickest part of the chicken registers 165°F, about 25 minutes.

Recipe makes 4 servings.

Nutrition Information Per Serving: 243 Calories, 9 g Total Fat, 2 g Saturated Fat, 5 g Monounsaturated Fat, 78 mg Cholesterol, 522 mg Sodium, 7 g Carbohydrates, 2 g Fiber, 0 g Added Sugars, 30 g protein.

Recipe from www.eatingwell.com.

Karen's Potless Chicken Pie

Karen's Potless Chicken PieIngredients:

  • 4 frozen chicken breast tenderloins
  • ½ bag frozen mixed vegetables (approx. 2 cups)
  • 1 packet chicken/poultry gravy mix (low sodium)
  • 1 cup low fat shredded mozzarella cheese
  • Cooking spray

Directions:

FOR CROCK-POT:

  1. Place frozen chicken and frozen veggies in the crock-pot on low for 6 hours. Do NOT add any water or juices.
  2. 30 minutes before the crock-pot is finished, preheat oven to 375 degrees and begin stirring your chicken to shred it. Do NOT drain any juices.
  3. Continue stirring until the chicken is finely shredded.
  4. Add packet of chicken/poultry gravy mix. Stir until mixed well. Do NOT add any water.
  5. Use about ½ of your cheese and stir into the chicken/veggie mixture.
  6. Spray your glass pie dish or square casserole dish with non-stick cooking spray. Spoon the mixture into the glass dish and top with remaining cheese.
  7. Bake in the oven for 15-20 minutes or until cheese is golden.

FOR STOVE TOP:

  1. Thaw chicken and vegetables.
  2. Preheat oven to 375 degrees.
  3. Cut chicken into small pieces and cook in skillet over medium/high heat until cooked through.
  4. Remove chicken from skillet and chop or shred into fine pieces. (tip: place chicken and juices in a Kitchenaid mixer and stir until finely shredded)
  5. Add veggies to skillet cook until the veggies are soft. Do NOT drain any juices
  6. In a mixing bowl, combine your shredded chicken and cooked veggies with the juice from the skillet.
  7. Add packet of poultry gravy mix and stir until mixed well.
  8. Stir in ½ of your shredded cheese.
  9. Spray glass pie baking dish with cooking spray.
  10. Spoon mixture into dish and top with remaining shredded cheese.
  11. Bake for 15-20 minutes or until cheese is melted and golden.

Recipe makes 6 servings.

Nutrition  Information Per Serving: 179 Calories, 6 g Total Fat, 27 mg Cholesterol, 697 mg Sodium, 16 g Carbohydrate, 0 g Fiber, 0 g Sugar, 13 g Protein.

This recipe was created by one of our own HOAB employees, Karen.

Cheesy Chicken Skillet Dinner

Cheesey Chicken Skillet DinnerIngredients:

  • 1 teaspoon canola oil
  • 1 1/4 pound boneless, skinless chicken breasts, cut into 3/4-inch pieces
  • 2 large carrots, cut into 1/8-inch slices (2 cups)
  • 1 medium zucchini, cut into 1/8-inch slices (2 cups)
  • 2 Tablespoons soy sauce
  • 8 medium green onions, sliced (1/2 cup)
  • 2 cups reduced-fat shredded cheddar cheese

Directions:

  1. Heat 12-inch nonstick skillet over medium high heat. Add oil; tilt skillet to coat bottom. Add chicken; cook 4 to 5 minutes or until no longer pink in center, stirring frequently. Remove from skillet; cover to keep warm.
  2. In same skillet, cook carrots and zucchini 5 minutes or until crisp-tender, stirring frequently. Add chicken and soy sauce; toss until chicken and vegetables are coated with soy sauce. Remove from heat.
  3. Sprinkle with onions and cheese. Cover; let stand 2 minutes to melt cheese.

Recipe makes 6 servings.

Nutrition Information Per Serving: 210 Calories, 7 g Total Fat, 730 mg Sodium, 6 g Carbohydrates, 3 g Sugar, 31 g Protein.

Recipe from http://www.bettycrocker.com/recipes/cheesy-chicken-skillet-dinner/71734c1a-d6ac-4b4b-b9c2-4b22eb6967de.

 

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