Tag Archives: chicken

Tin Foil Chicken and Vegetables

Tin foil chicken and vegetables is one of my favorite week night meals.  This recipe is quick, simple, good for you and delicious.  I love the way I can mix up the flavors by simply switching out one or two ingredients.  Using the ingredients below, each serving is home to less than 300 calories, packed with muscle building protein and very filling.

Tin Foil Chicken and Vegetables
Servings – 2-4
Prep Time – 10 minutes
Cook Time – 30 minutes
Difficulty – 1

Ingredients
2-4 boneless, skinless chicken breasts (to lower cook time, divide into sections)
1 cup frozen corn (thawed)
2/3 cup black beans drained and rinsed
2/3 cup halved cherry tomatoes
1/4 cup diced green pepper
1/4 cup diced yellow onion
1 Tablespoon extra virgin olive oil
2-4 Tablespoons taco seasoning
2-4 teaspoons cayenne pepper
2-4 large squares of tin foil

Instructions
Pre-heat oven to 375.
Add olive oil, peppers and onion to sautee pan and cook until onions start to become clear.
Place each chicken breast in center of one tin foil sheet.
Season chicken with taco and cayenne powders.
Top each chicken breast with tomatoes, corn, black beans, green pepper and onion.
Fold tin foil into packet around chicken with small opening to vent.
Place in oven for 25-20 minutes or until juice runs clear.
Serve by carefully opening foil packets and pouring chicken, vegetables and juice onto a plate.chicken and vegetablesThis simple chicken and vegetables recipe can be switched up for winter by adding squash and carrots or swapping out taco flavors for basil and thyme.  If you want to find out how the calorie count would change, plug in your ingredients here.  I love using fresh vegetables for a colorful meal that’s great all year long and with very easy cleanup, this delicious dinner won’t take away from family time.  Give this tin foil chicken and vegetables recipe a try.
I love it and know you will too!

Meredith

What’s your go-to weeknight meal?  What vegetables would you use?

Not Fried Chicken Strips with Steamed Broccoli

Fried chicken is delicious, but it’s not very healthy.  Not Fried Chicken Strips are not only not fried, they aren’t the least bit greasy, the chicken stays incredibly juicy and you can flavor them to whatever you’re in the mood for by adding seasonings to the bread crumbs.  This is my recipe for breaded, not fried chicken strips, which taste wonderful and make sure the meals on my table are pretty good for me.  Sometimes I’ll chop it up and put it on a salad, but tonight I just dipped it in ketchup and munched away.  I also took mashed potatoes out of the freezer, steamed a little broccoli to dress up my plate and had a good for me dinner that was quick, simple and tasty.

BasicsNot Fried Chicken Strips
Serves:  2 – 4
Prep Time: 10 minutes
Cook Time: 15 minutes
Difficulty: 3

Not Fried Chicken StripsIngredients
1 1/2 pounds boneless, skinless chicken breasts
2 large eggs, beaten
2 cups seasoned bread crumbs
1/3 cup all purpose flourNot Fried Chicken Strips

Instructions
1) Preheat oven to 375, grease baking sheet
2) Place rinsed broccoli in steamer, bring water to boil and leave on low heat
3) Season chicken with salt and black pepper, season bread crumbs with salt and black pepper in shallow dishNot Fried Chicken Strips
4) Place beaten egg in a second shallow dish and bread crumbs in a third
5) Coat chicken in flour, shaking off any excess
6) Dip floured chicken strips into egg then finish by dipping in bread crumbs
7) Place breaded chicken strips on baking sheet and bake for 13-16 minutes, or until golden brown
8) Check broccoli and remove from heat or continue to steam to taste

Not fried chicken stripsThere you have it!  Quick, easy and healthy, Not Fried Chicken Strips with Steamed Broccoli is a great week night meal that makes good leftovers for lunch.

Meredith

What are your favorite quick, weeknight meals?

Chicken and Quinoa Casserole

Quinoa for Chicken and Quinoa CasseroleChicken and Quinoa Casserole is a healthy replacement for the Mac n Chicken I love so much and very similar to the Chicken and Rice casserole everyone is familiar with.  By making a few easy changes to a classic Chicken and Rice recipe, and this simple meal not only becomes better for you, but makes great leftovers, too!  To make this more healthy than my normal Mac n Chicken, I removed almost a cup of cheese, all of the milk the recipe requires and replaced the macaroni, or white rice, with the super food quinoa.  By almost eliminating dairy, I’ve lowered the fat content in my meal and by using quinoa rather than white rice or pasta, all processed carbs and refined grains are gone.

Basics:
Prep Time: 10 minutes
Cook Time: 15 minutes
Servings: 4
Difficulty (1-10):  5

Cooked Quinoa Chicken, Broccoli, Soup

Ingredients:
2 chicken breasts, thawed and cubed
1 can Campbells Healthy Choice Cream of Chicken Soup
1 cup frozen broccoli
1 cup uncooked quinoa
2 tablespoons olive oil
Salt and pepper

Instructions:
Bring one cup of quinoa and two cups of water to a boil, adding a small amount of salt
-Simmer for 10-12 minutes or until you can see the germ separating from the seed
-Heat oven to 375
-Brown cubed chicken over medium heat with olive oil
-Completely thaw broccoli and mix with browned chicken.  Using frozen that isn’t thawed can make the mixture watery.
-Pour cream of chicken soup over chicken and broccoli, heat
-Mix cooked quinoa into casserole then add in chicken, soup and broccoli, stir
-Top with low fat cheese if desired, season with salt and pepper as desired
-Heat in oven for 10 minutes or until cheese in bubbling

Let stand to cool, serve.

That’s my brand new Chicken and Quinoa Casserole recipe, and it is delicious.  Give it a try, add your own flavors and let me know how I could make Chicken and Quinoa Casserole even better!

Meredith