Lemon Chicken

Unthaw as many chicken breasts as your family will need.  Preaheat over to 400 degrees.  Line a cookie sheet with aluminum foil and place unthawed chicken breasts on it.

Squirt chicken breasts with enough lemon to “puddle” the cookie sheet.  Cut up 1-2 lemons in round slices and layer on top of the chicken breasts.  Sprinkle with pepper.

Cook chicken through (approx. 30 min depending on how many breasts are used).  Serve hot over brown rice or with mixed vegetables (as a stir fry).

Turkey Chili

 

1 lb ground turkey

2 can red kidney beans

2 can cannaneli (white) kidney beans

2 can black beans

2 can corn

2 lg can of tomato sauce (or diced tomatoes)

2 tbsp of tomato paste

2-3 cups water

2 pkt low-sodium chili seasoning

                    

Brown ground turkey and drain any excess liquid.  While the meat is browning, rinse all beans.

 

In large pot, combine all beans, corn, tomato sauce, paste, water and turkey.  Add chili seasoning and stir.  Let simmer 1 hr stirring every 20 min.

 

Serve garnished with a sprinkling of low-fat cheese and fat free sour cream (or fat free plain yogurt)

 

Enchilada Soup

1 tbsp olive oil

6 garlic cloves, minced

1 tbsp cilantro, chopped

8 corn tortillas, divided

2 lb cooked chicken breast, cut into bite size pieces

1 can (15 oz) pureed tomatoes

2 onions, finely chopped (I used yellow)

6 c. fat free, reduced sodium chicken broth

2 c. water

1 can (6 oz) tomatoes paste

1 tbsp ground cumin

1 tbsp chili powder

2 bay leaves

Ground red pepper (1/2 tsp or to taste)

2/4 c. reduced fat cheddar cheese, shredded

1 avocado, pitted and diced

Sauté garlic and cilantro in olive oil in pot for 3 min.  Chop 4 tortillas in 1” squares and add to pot.  Sauté approx. 5 min.

Add cooked chicken, pureed tomatoes, onions, broth, water, tomato paste, cumin, chili powder and bay leaves to pot.  Bring to a boil, then reduce heat to low.  Add red pepper and simmer 30 min, stirring occasionally.

Preheat oven to 400 degrees F.  Cut 4 tortillas into ¼ “ strips and bake on cookie sheet about 7 min.  Remove bay leaves from soup and serve sprinkled with cheese, avocado and tortilla strips.  Serves 8.

Caribbean Chicken Salad

1 lb chicken breast

2 tsp McCormick Montreal Seasoning (or other chicken seasoning of choice)

1 bag of romaine lettuce blend and 1 bag of baby romaine

1 sliced cucumber

1 red onion, sliced

1 c. radishes, sliced

1 red bell pepper, diced

1 tomatoes, diced

1 can mandarin oranges, drained

1 can pineapple tidbits, drained

½ c. reduced fat cheese, shredded

½ c. Light Honey Dijon Mustard dressing

Preheat grill on high.  Season chicken and cook about 6 minutes on each side or until cooked through. 

While chicken cooks, combine salad greens, cucumber, onion, radishes, bell peppers and tomatoes in a bowl.  Mix well.

Divide salad mixture onto 4 plates.  Top with ¼ mandarin oranges and pineapple tidbits, shredded cheese.  Slice chicken into ½ in strips and place on top of salad mix.  Drizzle dressing over chicken.

Turkey Goulash

8 oz whole grain egg noodles

1 onion, chopped

1 red bell pepper, seeded and sliced

1 zucchini, sliced

1 lb lean ground turkey

2 c. tomato sauce

2 tbsp fresh basil, chopped

1 tbsp red wine (optional)

Prepare egg noodles as directed on package.  While they are cooking, coat skillet with non-stick spray.  On medium heat, sauté onions for 2 min.  Add bell pepper and sauté 2 more minutes.  Add zucchini and sauté 2 more minutes.  Remove vegetables and set aside.

Brown ground turkey (approximately 10 min).  Return vegetables to skillet.  Add tomato sauce, basil and wine.  Cook until heated through or about 5 minutes.

Serves 4

Green Chili Soup

8 c. fat free, reduced sodium chicken broth

1 onion, finely chopped

2 lb chicken breast

2 packs of roasted chicken gravy mix

3 can (7 oz each) of diced green chilies

6 cloves garlic, minced

½ c. fresh cilantro, chopped

½ tsp ground cumin

2 jalapenos, seeded and chopped

1 can (28 oz) white hominy, drained

8 6-in flour tortillas (I like the Carb Control)

1 tomato, diced

½ c. fat free sour cream (optional)

In large pot combine broth, onions and chicken.  Heat to boiling on high.  Reduce heat to low and simmer about 20 min.  Remove chicken and set aside to cool.

Using whisk, blend gravy mix into broth.  Add chilies, garlic, cilantro, cumin, jalapenos and hominy.  Bring to boil over medium high heat.  Reduce heat to low.  Shred chicken and add back to broth.  Cover and simmer 40 minutes.

Warm tortillas.  Spoon soup into bowls and top with diced tomatoes and sour cream.  Serve with a warm tortilla. 
Serves 8