Wednesday, December 21, 2011

Lighter honey mustard chicken!

This dish is easy to prepare - mix all ingredieants (and salt and/or pepper to taste) and marinate with chicken for 10 minutes up to 24 hours before (refrigerate if marinating more than 20 minutes). F

Recommend preparing this for a family or, for multiple meals to be used in salads, with pasta, veggies and more.

Number of Servings: 7


    1.3 lbs of skinless, boneless chicken breast (or adjust as available) 2 tbsp Extra virgin olive oil 2 tbsp mustard, recommend dijon or stone ground 2 tbsp tarragon - dry 2 tbsp honey (any kind)

** Sometimes when I don't have enough time I will just used my Newmans Own Lighten up Honey mustard instead of the mustard and honey and oil. works just as good!


Mix wet ingredients with chicken in dish or plastic bag.
Marinate chicken for up to 24 hours before
Preheat oven to 350 for 20 minutes.
Place chicken in glass dish or pan, using remaining marinade to put beneath chicken (for easy cleanup line with aluminum foil).
Bake chicken for approx 30 minutes*.
*To check for doneness, make sure a puncture produces clear juice from chicken. If chicken starts to look too brown before being done, cover in aluminum foil loosely until chicken is done.

Makes approx 7 servings. Calories 138, protein 19 :)


Instead of making scrambled eggs every day I wanted to do something like this and experimented and found this recipe. I love it!

  • 6 whole eggs
  • 1/4 cup of fat free parmesan cheese
  • 1 tbsp olive oil
  • 1 small white onion, diced
  • 1/2 red pepper, diced
  • 1/2 tsp fresh thyme, chopped
  • Sea salt and fresh cracked pepper, to taste
  • Non-stick cooking spray or butter for greasing the cupcake tin
This is the recipe I follow. But there are so many different ways to cook your eggs! You can add WHATEVER veggies you like, and WHATEVER meat. if you choose bacon, try to stick to turkey bacon. low sodium turkey is another good choice! Or if you want hamburger, try out fresh Bison instead. SOO good! you won't even know the difference once its cooked. 

Noodle Substitue! Garlic and olive oil Spaghetti Squash!

only 181 calories a serving, this can replace garlic and olive oil spaghetti. Plus, bonus- it qualifies are your veggies!

Number of Servings: 2


    1 Spaghetti Squash (a.k.a. Winter Squash, Spaghetti)
    3-4 cloves of garlic (minced)
    2 table spoons olive oil
    1/4 cup water
    salt & pepper to taste


Cut squash in half, lengthwise. Scoop out seeds, being careful to preserve as much of the inside as possible. In a casserole dish (Spray with Pam), like squash face down, add 1/4 cup of water. 
Bake at 375 for 30 minutes, then turn squash over and cook for another 30 minutes or until soft.
As squash is cooling, sautee garlic and olive oil in pan. 
Using a serving fork, scrape squash out and into the pan with the garlic and olive oil. (Using long strokes, the fork should make the squash come out in long, thin, spaghetti like strands. 
Cook for another 3-5 minutes. (Until Garlic is the color you like best!) Add salt and pepper. 
This serves 2 people as a main course, 4 as a side dish. (Kids love to be the "squash scraper") 

Number of Servings: 2

Broccoli Casserole!

I recommend adding more veggies into this recipe! Ideas of what to add at the bottom of the recipe.


    1lb chicken breast boneless, skinless 1 package frozen broccoli, broken apart 1 can REDUCED FAT (or  healthy choice) cream of mushroom soup 3 T. FAT FREE mayo 3/4 cup REDUCED FAT shredded cheddar cheese

TRY to add more veggies into this. like.. cauliflower, zucchini, onion, eggplant... YUM :)


Boil chicken breast until done and drain. When cool enough to handle, cut into 1-inch pieces. In a square or round casserole dish, mix mayo and soup. Add broccoli and chicken and mix well. Sprinkle with cheese. Bake at 350 for 20 minutes or until cheese is melted. Serves 4.

Nutrition Facts: One serving: 265 calories, 6 grams of fat, sodium 800 (BE CAREFUL WITH THIS!) carbs, 15 g.

Green Chile Chicken!


2-1/2 to 3 lbs boneless, skinless chicken breast or boneless, skinless chicken thigh, cubed
8 oz store-bought or homemade tomatillo (green) salsa ( I used green chile enchilada sauce)
2 cloves garlic, smashed
1 tsp ground cumin
4-oz can roasted green chiles


Stir all ingredients together in a 3-quart slow cooker. Set the cooker to LOW for 6-8 hours. Taste, and adjust seasoning with salt and pepper.
If you would like a thicker sauce, remove chicken pieces and turn the slow cooker to HIGH. Cook for 30 minutes, or until the sauce has reduced to the desired consistency.
You can shred the chicken with two forks, or leave in chunks. Serve with black beans and rice, and salsa fresca, in or out of a burrito.
You can serve it as it is (in chances) or shred it with two first. Serve either on the side with rice and beans (Brown rice, and fat free refried beans, or reduced sodium black beans) or serve in a corn tortilla with lettuce, tomatoes, fat free cheese, salsa, and whatever else you'd like! 
I do not yet have the nutrition facts, but just look at this recipe! its very simple, and its going to be very low in calories if you have just the chicken. make sure you read label when making rice and beans, or using a corn tortilla.