Chicken Entrees

Crock Pot Mexican Shredded Chicken

Ingredients:

2 pounds chicken breast
14.4 ounce can of Rotel
15 ounce reduced sodium black beans, drained and rinsed
1 yellow pepper, diced
1 orange pepper, diced
1/4 cup chopped cilantro
14.4 ounce can reduced sodium chicken broth
3 scallions, chopped
1 teaspoon garlic powder
1 teaspoon onion powder
1 teaspoon cumin
cayenne pepper to taste
salt and fresh ground pepper to taste
Optional toppings:
1/4 avocado, mashed
Dollop of plain greek yogurt 
1/4 cup reduced fat shredded cheese
Directions: Combine all ingredients, except chicken breasts, in the crock pot. Lightly salt chicken breasts and lay on top. Cook on low for 8-10 hours or high for 4-6 hours. Approximately 30 minutes before serving, remove chicken from crock pot and shred (should be easily done with two forks). Return chicken to crock pot for remaining 30 minutes. Eat plain with your favorite toppings, or on top of quinoa, brown rice or white corn tortillas. Serves 8, 3/4 cup servings
Nutrition Information per Serving (chicken mixture only): 
Calories: 367   Protein: 39g  Carbs: 51g  Fat: 2g

Spaghetti Squash Chow Mein

Ingredients:

1 spaghetti squash (large)
1/4 cup low sodium soy sauce 
3 cloves garlic (minced)
1 tablespoon brown sugar 
2 teaspoons ginger (freshly grated)
1/4 teaspoon white pepper
2 tablespoons extra virgin olive oil
1 onion (diced)
3 celery stalks (sliced)
1 red pepper (diced)
1 orange pepper (diced)
2 cups cole slaw mix (shredded cabbage and carrots)
8 oz. can of water chestnuts (drained)
16 - 20 oz. cooked chicken breast (diced) 

Directions: Cut the spaghetti squash in half length wise and scoop out seeds. Lay skin side up in a 13 x 9 baking dish, pouring 1/2 inch of water in the bottom of the pan. Bake at 400 degrees for 30-40 minutes, until flesh is tender. Once cooled enough to handle, shred flesh with a fork and set aside. 

For the sauce, whisk together soy sauce, garlic, brown sugar, ginger and white pepper in small bowl and set aside.

Heat olive oil in a large skillet over medium high heat. Add onion, celery, and peppers and saute, until tender, about 3-4 minutes. Stir in cabbage and water chestnuts until heated through, about 1 minute.

Stir in spaghetti squash, cooked chicken and sauce mixture until well combined, about 2 minutes.

Serve immediately, serves 4.

Nutrition Info Per Serving:
Calories: 344   Protein: 45.6g  Carbs: 15.1g  Fat: 10.5g

Bruschetta Chicken

Ingredients:
4 chicken breasts
2 large tomatoes , diced
1/2 medium red onion, chopped
1 clove garlic , minced
1 T olive oil
1 T balsamic vinegar
salt and pepper to taste
Handful basil , chopped
 
Directions: Preheat oven to 375F. Pat chicken dry and sprinkle with salt and pepper to taste.  Cover with foil and bake for 35 to 40 minutes, or until no longer pink.  While chicken is cooking, add remaining ingredients to a bowl and stir to combine, seasoning with salt and pepper to taste.  Keep mixture cold until ready to serve.  Once chicken is cooked through, add to serving plates and top with tomato mixture.  Serves 4. 
 
Nutritional Info Per Serving:  
Calories: 213   Protein: 32g  Carbs: 6g

Taco Chicken with Avocado-Corn Salsa

Ingredients:
For Grilled Chicken:
1 pound chicken breasts
2 T olive oil
2 T lime juice
1 teaspoon minced garlic
2 teaspoons ground cumin, separated
1/4 teaspoon paprika
2/3 teaspoon chili powder
For Avocado and Corn Salsa:
1 T lime juice
1 ripe avocados diced
1 small red onion diced
1 cup diced bell pepper, mixture of red, yellow, orange or green
1 cup grape tomatoes, cut in half
1 tablespoon cilantro, or preferably handful of fresh cilantro
1 tablespoon minced garlic
1/2 can low-sodium corn, or grill 1 large corn on the cob
Salt and pepper to taste
red pepper flakes, if desired
 
Directions: Prepare marinade by mixing 2 T olive oil, 2 T lime juice, minced garlic, 1 teaspoon cumin, paprika, chili powder, and salt and pepper to taste. Once the mixture is well combined, place in large Ziploc bag with raw chicken and set aside, marinating up to 2-3 hours for extra flavor.  Preheat a grill to medium-high heat.  Grill the chicken 4-6 minutes per side, until cooked through. Transfer the chicken to a plate to let rest, covering with foil to retain heat.  While chicken is cooking, prepare the veggies for salsa. Dice all and toss together in a large bowl, adding 1 T lime juice, 1 teaspoon cumin, minced garlic, and for extra heat, crushed red pepper flakes.  Add salt and pepper to taste, and serve over grilled chicken.  Serves 4. 
 
Nutritional Info Per Serving:  
Calories: 374   Protein: 36g  Carbs: 20g

Cauliflower Crust Chicken Pizza

Ingredients:
For Crust:
1 bag frozen plain cauliflower rice
½ cup low-fat mozzarella, shredded
½ teaspoon oregano
½ teaspoon basil
1/4 tsp garlic powder
½ teaspoon salt
1 egg
Topping Suggestions:
Fresh basil, sliced tomatos, chicken, lowfat mozzarella OR
Light pesto, chicken, roasted red peppers, broccolli
 
Directions: Preheat oven to 500 degrees.  Prepare cauliflower rice according to package directions and let cool.  Once cooled, pour onto clean towel or paper towels and wring out as much moisture as possible.  Place cauliflower in a large bowl and combine with mozzarella, oregano, basil, salt, garlic powder, and egg and stir to combine.  Line a baking sheet with parchment paper and spray with cooking spray. Place cauliflower mixture in the middle, spreading out to form a circle, and pushing along the outside to raise the edges.  Bake for 15 minutes, or until the crust has become golden brown.  Top with your favorite toppings, but be careful not to overload the delicate crust.  Bake for an additional 5 minutes if desired to warm toppings and melt cheese.   Serves 2.
 
Nutritional Info Per Serving:  
Calories: 146   Protein: 15g  Carbs: 9g

Cauliflower Rice Burrito Bowl

Ingredients:
1 bag frozen cauliflower rice
4 chicken breasts, cut into bite size pieces
olive oil cooking spray
1 large onion, sliced
2-3 bell peppers, any color, sliced
2 cloves garlic minced
½ tsp. garlic powder
1 tsp. cumin
½ tsp. oregano
1 can black beans, rinsed and drained
1 tomato diced
1 small avocado, sliced
salt & pepper to taste
lime wedges, salsa, or fresh cilantro, if desired
 
Directions: Prepare cauliflower rice according to package directions. Meanwhile heat large pan over medium heat and spray with olive oil cooking spray.  Add peppers, onion and garlic and cook until fragrant, about 2 minutes. Add chicken, garlic powder, cumin, oregano, cayenne pepper and salt & pepper to taste. Cook, stirring frequently about 8-10 minutes, or until chicken is cooked through and vegetables are soft.  Add prepared cauliflower rice and black beans and stir until fully combined.   Divide mixture equally into 4 bowls, topping with tomatoes and avocado.  If desired, drizzle with lime juice, and add salsa or fresh cilantro.  Serves 4.  
 
Nutritional Info Per Serving:  
Calories: 339   Protein: 35g  Carbs: 34g

Rosemary Chicken Skewers

Ingredients:
skewers for grilling
4 boneless, skinless chicken breasts, cut into 1 inch chunks
2-3 bell peppers, any color, cut into 1 inch chunks
1 large onion, any color, cut into 1 inch chunks
1 container whole mushrooms
1/4 cup chopped white onion
3 cloves minced garlic
1/2 teaspoon crushed red pepper, or to taste
1 teaspoon minced rosemary
1 teaspoon dried oregano
1/4 cup lemon juice
1/4 cup olive oil
salt and pepper to taste
 
Directions: In a large bowl, combine the onion, garlic, crushed red pepper, minced rosemary, oregano, lemon juice and olive oil; set aside 1/4 cup of the marinade. Season the chicken with salt and pepper to taste and add it to the bowl of marinade. Coat chicken in marinade, cover and place in fridge for 30 minutes. Preheat grill and coat with nonstick cooking spray.  Remove the chicken pieces from the marinade and thread onto skewers, alternating with the chunked peppers, onions, and whole mushrooms.  Discard the marinade remaining in the bowl. Grill the chicken over medium heat, turning occasionally and basting with the 1/4 cup of marinade, until chicken is cooked through and veggies are charred, about 15-20 minutes. Serves 4. 
 
Nutritional Info Per Serving:  
Calories: 289   Protein: 27g  Carbs: 11g

Chicken Fajita Zucchini Noodles

Ingredients:
4 chicken breasts
4 medium zucchini, spiralized
2 medium bell peppers - 1 red, 1 yellow, cut into strips
1 large tomato, cut into chunks
1 large onion, cut into strips
1 package sliced mushrooms
1 Tablespoon olive oil
1 Teaspoon cumin
1 Teaspoon chipotle powder
1 Teaspoon chili powder
salt and pepper to taste
lime wedges for serving (optional)
 
Directions: Following directions for spiral slicer, cut the zucchini into noodles (hint: thicker zucchini produces the best noodles).  Lightly pat the noodles dry with paper towels to extract any moisture.  Place to the side while preparing other ingredients.  Heat olive oil in a large skillet over medium high heat.  When the oil is hot, sear chicken for 3-4 minutes on each side.  Turn heat to low and and cover, cooking an additional 8-10 minutes.  Once chicken is cooked through, remove to a plate and cover with foil.   Return the pan to medium-high heat and add peppers, onions, mushroom, tomato and the spice mixture.   Saute 3-4 minutes until veggies begin to soften, turn the heat to high and add the zucchini noodles.  Cook 2 minutes, until noodles are just slightly wilted.  Cut chicken into bit size pieces and toss with noodles and veggies.  Serve the fajita noodles with lime wedges for topping.  Serves 4.
 
Nutritional Info Per Serving: 
Calories: 336   Protein: 48g  Carbs: 17g


Curry Greek Yogurt Chicken

Ingredients:
6 chicken breast tenderloins, diced
3 scallions, diced
3 stalks celery, diced
2 medium carrots, peeled and sliced into rounds
1 bundle thin asparagus spears, trimmed and chopped
1/2 cup non-fat Greek Yogurt
2 tsp. yellow curry powder
1 tsp. garlic powder
1 tsp. Jamaican jerk seasoning
Green Giant Cauliflower Rice Medley
salt and pepper to taste
 
Directions: Heat a large skillet to high heat and coat with olive oil cooking spray.  Add chicken and seasonings, stirring until combined.  Cook chicken 2-3 minutes, then add carrots and celery, cooking an additional 4 minutes. Stir frequently until chicken is fully cooked, being careful not to over-cook. Stir in scallions and asparagus and turn off heat. Stir in Greek yogurt and1 tablespoon water, scraping the bottom of the pan.  Stir until all ingredients are coated with the sauce.  Cover and allow the veggies to steam for 2-3 minutes before serving over cauliflower rice medley. Serves 4. 
 
Nutritional Info Per Serving: 
Calories:  239  Protein: 45g  Carbs: 14g

Cauliflower 'Fried' Rice

Ingredients:
 1 Tbsp olive oil
1/2 Small onion, diced
2 Cloves garlic, minced
1/2 Cup shredded carrots
1/4 Cup peas
1 medium head cauliflower
1 Large Egg and 2 Egg Whites
2-3 Tablespoon low-sodium soy sauce
4 Tablespoons scallions, chopped
Salt and pepper to taste
Add 1 pack clean protein - shrimp, chicken, flank steak
Directions: To grate the cauliflower, place florets into the bowl of a food processor and pulse 20-25 times.  The cauliflower will have a rice-like consistency.  Set aside and keep warm.  Add the olive oil to a large pan and saute the onion and garlic on medium heat until the onion is soft and translucent and garlic is fragrant.  Add the peas and carrots and continue cooking on medium heat for 2 minutes.  Add the soy sauce, raise the heat to high and add the cauliflower.  Saute for 2 minutes until the cauliflower is heated through.  Mix together the egg and egg whites.  Make a well in the center of the pan and pour egg mixture.  Whisk until the eggs scramble and distribute throughout the mixture.  Season with salt and pepper, top with the scallions.  Top with your favorite clean protein from Betsy's Pantry and serve hot.  Makes approximately 4 servings.
 
Nutritional Info Per Serving: (not including clean protein):
Calories: 120  Fat: 3 g  Carbs: 14 
  

Chicken and Rainbow Veggies

Ingredients:
1 pack of chicken from Betsy's Pantry
2 cups bell pepper, chopped (red, yellow, green, or a mixture)
1 onion, chopped
1 yellow squash and/or zucchini, chopped
1 1/2 cup broccoli florets
1 cup grape tomatoes
3-4 tablespoons olive oil
2 teaspoons italian seasoning
salt and pepper to taste
Directions: Preheat oven to 500 degrees (this allows for a fast cooking time).  Cube the raw chicken and chop the veggies into large pieces. Place the chicken and veggies onto a sheet pan lined with foil. Add the olive oil, Italian seasoning, salt and pepper to the mixture and toss. Bake for 15 minutes or until the veggies are charred and chicken is cooked.  Serves 4. 
Nutritional Info Per Serving:
Calories: 240  Protein: 20g  Carbs: 7g