recipe: black bean chicken

This recipe originally came through on my email from sparkpeople.com a few years ago and whenever I'm short on time this is a go-to recipe for us. (I can't believe I haven't posted it here before...) I love that I can cook it with frozen chicken and I always have these things on hand, it seems. Everyone loves it including my super picky children.

INGREDIENTS
2 cans black beans, undrained
16 oz jar salsa
1/2 cup brown rice, uncooked
1 lb frozen chicken breast

DIRECTIONS
Place frozen chicken breasts in slow cooker.
Pour beans, rice and salsa over chicken.
Cook low 8-10 hours and serve.

That's it, people! It doesn't get any easier than that.

recipe: lemon-glazed chicken

This is pretty yummy. My son and I enjoyed ours cut up and mixed with rice and veggies. My husband and daughter ate theirs with traditional sides. It's great both ways.

Lemon-Glazed Chicken
Serves 4

1/2 cup brown rice bread crumbs
2 garlic cloves, minced
1/4 tsp salt
1/4 tsp pepper
1 lb boneless skinless chicken breasts
1/4 cup lemon juice
1/4 cup honey
1.5 tbsp extra virgin olive oil

In a shallow dish combine the bread crumbs, garlic, salt and pepper and blend together. Dredge both sides of the chicken in the crumb mixture.

In a small bowl combine the lemon juice and honey. Set aside.

In a large non-stick pan heat the olive oil over medium heat. Add the chicken, cover and saute until browned on both sides and cooked through, about 10-12 minutes. Remove the chicken from the pan.

Add the lemon and honey glaze to the pan. Cook for 1-2 minutes until the glaze becomes syrupy. Return cooked chicken to pan, flipping the chicken once to coat with the glaze.

Remove from pan and serve.

Modified from this recipe on active.com. My version is not spicy.

recipe: italian spinach & chicken skillet

I love one dish meals. They make my life so easy. This one is amazing. And if my 6 year old will eat it you KNOW it's good.

Original recipe can be found here: Taste of Home

Italian Spinach and Chicken Skillet
Servings: 4
Total time to table: 30 minutes (bonus!)

2 cups uncooked yolk-free whole wheat noodles
2 cups sliced fresh mushrooms
2 tsp olive oil
1 garlic clove, minced
1 can (14-1/2 oz) no-salt-added diced tomatoes, undrained
1 can (10-3/4 oz) reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
3/4 cup spaghetti sauce
2 cups cubed cooked chicken breast
1 package (10 oz) frozen chopped spinach, thawed and squeezed dry
1/4 cup shredded Parmesan cheese
1-1/2 tsp Italian seasoning
1/2 cup shredded part-skim mozzarella cheese

Cook noodles according to package directions. Meanwhile, in a large skillet, saute mushrooms in oil until tender. Add garlic; cook 1 minute longer. Stir in the tomatoes, soup, spaghetti sauce, chicken, spinach, Parmesan cheese and Italian seasoning. Cook for 5-8 minutes or until heated through, stirring occasionally.

Drain noodles; toss with chicken mixture. Sprinkle with mozzarella cheese.

ENJOY!

Nutrition info: 1-1/2 cups = 389 cal, 12 g fat, 38 g carbs, 7 g fiber, 35 g protein.

recipe: crock pot santa fe chicken

This? Is delicious served over brown rice and super easy to throw together the night before. Turn your slow cooker on in the morning and voila!

Original recipe can be found here: Gina's Skinny Recipes | Skinnytaste.com (LOVE her recipes!)

Crock Pot Santa Fe Chicken
Servings: 8
Size: 1 cup
Points Plus: 4
Calories: 190, Fat 1.5 g, Fiber 5.6 g, Carbs 23.1 g, Protein 21 g

24 oz (1.5 pounds) chicken breast
14.5 oz can diced tomatoes with mild green chilies
15 oz can black beans
8 oz frozen corn
2 tbsp dried cilantro (I didn't have fresh)
14.5 oz fat-free chicken broth
1/2 cup scallions, chopped
1 tsp garlic powder
1 tsp onion powder
1 tsp cumin
1 tsp cayenne pepper (to taste)
salt to taste

Combine chicken broth, beans, corn, tomatoes, cilantro, scallions, garlic powder, onion powder, cumin, cayenne pepper and salt in the crock pot. Season chicken breast with salt and lay on top. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Adjust salt and seasoning. Serve over rice (extra Points).

chicken pot pie soup & a video review!

It makes me happy when my children enjoy eating things that are good for them. This recipe for chicken pot pie soup is no exception. First, the recipe. Then, a video review from my 6 year old.

Chicken Pot Pie Soup

(link to original recipe from skinnytaste.com)

POINTS Plus: 6
Serving Size: 1.5 cups
Servings: 6

1/4 cup flour (to make gluten-free use 2 tbsp cornstarch instead)
2 cups water
4 cups fat-free milk
1 large celery stalk, chopped
1/2 medium onion, chopped
8 oz sliced baby portabella mushrooms
2 chicken bouillons
fresh ground pepper
pinch of thyme
10 oz frozen classic mixed veggies (peas, carrots, green beans, corn)
2 potatoes, peeled and cubed small
16 oz cooked chicken breast, diced small
salt

Create a slurry by combining 1/2 cup of the cold water with flour (or cornstarch) in a medium bowl and whisk until well blended. Set aside.

Pour remaining water and milk into a large pot and slowly bring to a boil. Add celery, onion, mushrooms, chicken bouillon, thyme, fresh pepper, frozen veggies and return to a boil. Partially cover and simmer on low until vegetables are soft, about 20 minutes. Remove lid, add potatoes and cook until soft, about 5 minutes. Add chicken, and slowly whisk in slurry, stirring well as you add. Cook another 2-3 minutes, until soup thickens, adjust salt and pepper to taste and serve.

Calories 253.8, Fat 1.8g, Protein 27.7g, Carbs 31.9g, Fiber 3.4g

And now? What my 6 year old thinks of the soup:

a new favorite - crock pot chicken taco chili

Guys, you MUST try this recipe. For realz. It is DELICIOUS. My 6 year old will eat at least 2 servings and he's a picky, picky eater.

I served ours over brown rice but you could get creative and serve it over tortilla chips, pasta, etc. Just remember to count the extra Points/calories. Or serve it as is. It's delicious that way, too!

Crock Pot Chicken Taco Chili

(link to original recipe from skinnytaste.com)

POINTS Plus: 5
Serving Size: 1-1/4 cups
Servings: 10

1 onion, chopped
16 oz can black beans
16 oz can kidney beans
8 oz tomato sauce
10 oz frozen corn kernels
2 – 14.5 oz cans diced tomatoes with chilies
1 packet taco seasoning (I make my own - recipe can be found here.)
1 tbsp cumin
1 tbsp chili powder
24 oz (3-4) boneless skinless chicken breasts
Chili peppers, chopped (optional)
¼ cup chopped fresh cilantro

Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in slow cooker. Place chicken on top and cover. Cook on low for 10 hours or on high for 6 hours. Half hour before serving, remove chicken and shred. Return chicken to slow cooker and stir in. Top with fresh cilantro. Also try it with low fat cheese and sour cream (extra Points+).

Calories 203.7, Fat 1.4g, Protein 16.9g, Carbs 33.3g, Fiber 10.0g

recipe: lemon-glazed chicken

I'm always on the lookout for healthy yet delicious recipes. I don't remember when it was but Cool Running tweeted the link to a recipe for Fiery Lemon-Glazed Chicken. At the time I just sent the link to my email and forgot about it. I realized last night (when cleaning out my inbox) that I actually had everything on hand to make this so I made it for dinner tonight. I did modify it for what I had in my pantry so here's my version.

Lemon-Glazed Chicken
Serves: 4

1/2 cup brown rice bread crumbs
2 garlic cloves, minced
1/4 tsp salt
1/4 tsp pepper
1 lb boneless skinless chicken breasts
1/4 cup lemon juice
1/4 cup honey (the honey in my cupboard had hardened so I ended up using Lemon Creme Honey for Tea by Republic of Tea)
3-4 shakes Tabasco sauce
1.5 tbsp extra virgin olive oil

In a shallow dish combine the bread crumbs, garlic, salt and pepper and blend together. Dredge both sides of the chicken in the crumb mixture.

In a small bowl combine the lemon juice, honey and Tabasco. Set aside.

In a large non-stick pan heat the olive oil over medium heat. Add the chicken, cover and saute until browned on both sides and cooked through, about 10-12 minutes. Remove the chicken from the pan.

Add the lemon and honey glaze to the pan. Cook for 1-2 minutes until the glaze becomes syrupy. Return cooked chicken to pan, flipping the chicken once to coat with the glaze.

Remove from pan and serve.

If you try it let me know. We loved it and will definitely be having it again. The glaze is amazing and it took less than 30 minutes.