Chicken Piccata

Courtesy of BH&G

2 8oz chicken breasts, cut in half horizontally
1/4 tsp salt
1/4 tsp pepper
1 tbs butter
2 cloves garlic, minced
1/2 c reduced sodium chicken broth
1 med lemon, thinly sliced
2 tbs capers
1 tbs snipped fresh parsley

1) Pound chicken lightly until about 1/4 inch thick, sprinkle with sale and pepper
2) Melt butter over medium head. Add chicken, cook 6-8 minutes or until browned and no longer pink in center (turn once halfway). Remove from skillet, set aside.
3) Add garlic to skillet, cook for 30 seconds. Add chicken broth, scraping up browned bits. Bring to a boil. Add lemon slices and capers. Cover, reduce heat to low. Cook for 4-5 minutes or until lemon slices are softened and releasing their juices. Return chicken, heat through.
4) to serve, spoon caper mixture over chicken. Sprinkle with fresh parsley.

4 servings (1 chicken, 3 tbs caper mixture) 161 cal, 4g fat, 2g fat fat, 73mg chol, 440 mg sodium, 4g carbs 2g fiber 27g protein

Cajun Chicken Pasta

Courtesy of Pioneer Woman

• 3 whole Boneless, Skinless Chicken Breasts, Cut Into Cubes
• 3 teaspoons Cajun Spice Mix, More To Taste
• 1 pound Fettuccine
• 2 Tablespoons Olive Oil
• 2 Tablespoons Butter
• 1 whole Green Bell Pepper, Seeded And Sliced
• 1 whole Red Bell Pepper, Seeded And Sliced
• ½ whole Large Red Onion, Sliced
• 3 cloves Garlic, Minced
• 4 whole Roma Tomatoes, Diced
• 2 cups Low Sodium Chicken Broth
• ½ cups White Wine
• 1 cup Heavy Cream
• Cayenne Pepper To Taste
• Freshly Ground Black Pepper, To Taste
• Salt To Taste
• Chopped Fresh Parsley, To Taste

Preparation Instructions

Cook pasta according to package directions. Drain when pasta is still al dente; do not overcook!

Sprinkle 1 1/2 teaspoons Cajun spice over chicken pieces. Toss around to coat. Heat 1 tablespoon oil and 1 tablespoon butter in a heavy skillet over high heat. Add half the chicken in a single layer; do not stir. Allow chicken to brown on one side, about 1 minute. Flip to the other side and cook an additional minute. Remove with a slotted spoon and place on a clean plate.
Repeat with remaining chicken. Remove chicken, leaving pan on high heat.

Add remaining olive oil and butter. When heated, add peppers, onions, and garlic. Sprinkle on remaining Cajun spice, and add salt if needed. Cook over very high heat for 1 minute, stirring gently and trying to get the vegetables as dark/black as possible. Add tomatoes and cook for an additional 30 seconds. Remove all vegetables from the pan.

With the pan over high heat, pour in the wine and chicken broth. Cook on high for 3 to 5 minutes, scraping the bottom of the pan to deglaze. Reduce heat to medium-low and pour in cream, stirring/whisking constantly.

Cook sauce over medium-low heat for a few minutes, until cream starts to thicken the mixture. Taste and add freshly ground black pepper, cayenne pepper, and/or salt to taste. Sauce should be spicy!

Finally, add chicken and vegetables to sauce, making sure to include all the juices that have drained onto the plate. Stir and cook for 1 to 2 minutes, until mixture is bubbly and hot. Add drained fettuccine and toss to combine.

Creamy Tomato Basil Chicken

-Stephanie Timiney

2 large chicken breasts cubed
3 fresh Garlic cloves
2 green onions or 1/4 yellow onion
1 tbsp olive oil
1/2 cup of fresh Basil
1 tsp oregano
1 can crushed tomatoes or petite diced (unseasoned)
1/2 cup heavy cream

1.Cook the chicken, onion, and garlic in 1 tbsp olive oil. Once chicken is cooked add tomatoes, cream, and basil and oregano.
2. Serve over your choice of pasta and top with Parmesan Cheese or Italian Cheese. It's also good with 1/2 cup of fresh spinach.
3. Add more seasonings if you want to zest it up some. Some of my faves to add are dashes of Pesto, Tarragon, Savory, and Herbes De Provence. You can also substitute dried Basil for the fresh, but it doesn't taste nearly as good. I would guess 2 tsp of basil to 1 tbsp.

Chicken Fajita Lettuce Cups

Courtesy of Hungry Girl

3 leaves romaine, butter, or green leaf lettuce
3 oz chicken breast, sliced
1/2c sliced red and green bell peppers
1/2c sliced onions
2 tbs guacamole
1 tbs salsa
1 tbs fat free sour cream
1 1/2 tsp dry fajita seasoning mix

1. Place chicken, peppers, onions in a medium bowl. In a separate dish, blend fajita seasoning mix with 3 tbs water
2. Pour seasoning mixture over chicken and veggies. Stir until chicken and veggies are thoroughly coated. Let marinate for 5 min.
3. Spray a medium pan with nonstick spray and bring to medium-high heat. Pour chicken-veggie mixture-including any excess marinade into the pan.
4. Stirring occasionally, saute until chicken is cooked through and veggies are slightly browned (about 6 min). Transfer mixture to a bowl.
5. Load each lettuce cup with one-third of the chicken/veggie mixture and top with guacamole, salsa, and sour cream.

Nutritional Info: 1 serving, 3 lettuce cups-190 calories, 2.5g fat, 562mg sodium, 18g carbs, 4g fiber, 7g sugars, 23g protein

Tomato Basil Chicken

Courtesy of Hungry Girl

1 lb raw boneless skinless lean chicken breast tenders
1 1/2 c (half a 28oz can) crushed tomatoes with basil
1 1/2 c thinly sliced onions

1. Preheat oven to 350
2. Bring a pan sprayed with nonstick spray to high heat on the stove. Add onions and cook just until they begin to brown, about 3 minutes.
3. Pour half the tomatoes (one-fourth of the can) into a medium baking pan. Lay chicken in the pan and top with onions
4. Pour the rest of the tomatoes (another one-fourth of the can) evenly over chicken and onion. Bake in the oven for about 30 minutes, until chicken is cooked through.
5. Allow chicken to cool and sauce to thicken slightly before serving

Nutritional Info: 4 servings-175 calories, 1.5g fat, 251mg soidum, 11g carbs, 2g fiber, 6g sugars, 28g protein

Cilantro-Grilled Chicken Sandwiches

Courtesy of Weight Watchers

2 tbs chopped fresh cilantro
2 tsp chopped onion
2 tbs chopped red bell pepper
2 tbs chopped tomato
1 tbs fresh lime juice
1 1/2 tsp olive oil
1 1/2 tsp soy sauce
Dash of ground red pepper
1 garlic clove, peeled
2 (4oz) chicken breast halves
Cooking Spray
2 curly leaf lettuce leaves
4 (1/2 oz) slices Italian bread, toasted

1. First 9 ingredients in a food processor until minced.
2. Place 3 tbs cilantro mixture and chicken in a small zi-top bag and marinate for 4 hours.
3. Remove remaining cilantro mixture from fridge and grill 4 min on each side or until done.
4. Place lettuce on each side and top with a breast. Spoon remaining mixture evenly over chicken.

Nutritional Info: 2 servings, 5 points-248 Calories, 29.6g Protein, 5.9g Fat, 17.9g Carbs, 1.4g Fiber, 565mg Cholesterol, 1.9mg Iron, 571mg Sodium, 46mg Calcium

Baja Taco Blitz

Courtesy of Hungry Girl

2 small corn tortillas
4 oz raw chicken breast cut into strips
1/2 small onion, sliced
1/4 large red bell pepper, sliced
1/8 avocado (2 small slices)
1/2 c chopped iceberg lettuce
2 tbs shredded fat-free cheese (cheddar or monterey jack)
2 tbs fat free sour cream
1 tbs salsa
1 tsp chopped cilantro
Salt and Pepper to taste

1. Spray pan with nonstick spray and set stove to medium heat. Cook onion slices in the pan for 2 minutes.
2. Add pepper slices to the pan and continue to cook for addtl 2 minutes until veggies are a little crisp. Remove from pan and place them in a bowl.
3. Cook chicken strips in the pan until cooked throughout and then add them to the bowl with the onions and peppers.
4. Heat tortillas in the pan for 20 sec on each side. Remove and plate tortillas.
5. Season the onions, peppers, and chicken to taste with sale and black pepper, and then place evenly into the center of each tortilla.
6. Place one slice of avocado on each tortilla. Finish by topping with lettuce, cheese, sour cream, salsa, and cilantro.

Nutritional info: 2 tacos-347 calories, 6.5g fat, 380mg sodium, 36g carbs, 6.5g fiber, 5g sugars, 36g protein

Fried Chicken Strips

Courtesy of Hungry Girl

6 oz raw skinless boneless lean chicken breast, cut into 8 strips
1/2 c Fiber One bran cereal (original)
1/4 c ff liquid egg substitute
1/4 tsp garlic salt
Black pepper, to taste

1. Preheat oven to 375
2. Using a blender or food processor, grind Fiber One to breadcrumb-like consistency. Add garlic salt and black pepper. Place crumbs in one small dish and egg substitute in another.
3. Next, coat raw chicken-first with egg and then with crumbs. Place strips on a baking pan sprayed with nonstick spray. Add a light mist of spray on top and place in the oven.
4. Cook for 10 minutes then turn strips over. Spritz with another light mist of spray and cook for addtl 7-10 min, until chicken is fully cooked and crumb coating looks crispy.

Nutritional Info: 277 calories, 3g fat, 696mg sodium, 26g carbs, 14g fiber, 0g sugars, 47g protein

Smothered Burrito

Courtesy of Hungry Girl

1 medium low-fat flour tortilla (about 110 calories with at least 6g fiber)
2 oz shredded chicken
1 c broccoli florets
1/4 c canned black beans
1/4 c green enchilada sauce
2 tbs fat-free cream cheese
2 tbs fat-free sour cream
1/4 tsp lemon pepper seasoning
1/2 tsp parsley

1. Preheat oven to 375.
2. Steam Broccoli. Drain any remaining water and set aside.
3. Microwave tortilla until slightly warm.
4. Combine meat, cream cheese, sour cream, parsley, and lemon pepper seasoning. Put mixture in the center of the tortilla. Top with broccoli and black beans.
5. Roll tortilla up tightly and place seam-side down on a baking dish sprayed lightly with nonstick spray.
6. Place dish in the oven and cook for 10 minutes or until insides are thoroughly heated and tortilla is slightly toasted. Meanwhile, warm the enchilada sauce in the microwave for 8-10 seconds.
7. Remove burrito and cover with sauce. Top with ff sour cream, if desired.

Nutritional Info: 300 calories, 4.5g fat, 1,472mg sodium, 47g carbs, 13.5g fiber, 4g sugars, 25g protein.

Kickin' Chicken Tortilla Soup

Courtesy of Hungry Girl

3 c fat-free chicken broth
4 oz cooked lean skinless boneless chicken breast, shredded
1 c canned diced tomatoes, undrained
1/2 c canned sweet corn kernels
1/2 c chopped onions
1 tbs chopped jalapeno peppers
1 tbs lime juice
1 tbs fajita seasoning mix
1 tsp minced garlic
1/4 tsp ground cumin
1/4 tsp chili powder
6 baked tortilla chips, crushed
Optional toppings: cilantro, ff sour cream, ff or lf shredded cheese

1. In a medium pot sprayed with nonstick spray, cook onions, garlic, seasoning, and spices over medium heat until onions soften. 3-5 minutes.
2. Add chicken broth and bring to a boil. Then reduce heat to low and simmer for 10 minutes.
3. Add the corn and diced tomatoes, and continue to cook for 5 minutes.
4. Add chicken, jalapeno, and lime juice. Stir for 2-3 minutes to thoroughly blend flavors.
5. Once ready to serve, top each serving with crushed chips and optinoal toppings.

Nutritional Info: 4 servings-101 calories, 1g fat, 650mg sodium, 13g carbs, 1.5g fiber, 4g sugars, 11g protein.

Hot Chick BBQ Chop

Courtesy of Hungry Girl

For Salad:
3 c chopped romaine lettuce
3 oz cooked boneless skinless lean chicken breast, chopped
1/2 med cucumber, chopped
1/2 c chopped tomatoes
1/3 c chopped jicama
1/4 c chopped red onions
2 tbs canned sweet corn kernels
2 tbs canned black beans
1 tbs chopped cilantro
For Sauce:
1/4 canned tomato sauce
2 tbs ketchup
2 tsp brown sugar (not packed
2 tsp cider vinegar
1/2 tsp garlic powder

1. Combine all sauce ingredients in a small bowl. Coat chicken in sauce. Heat, if desired.
2. Place all other ingredients in a bowl and toss until mixed.
3. Top salad with BBQ chicken and enjoy!

Nutritional Info: 320 calories, 2.5g fat, 929mg sodium, 48 carbs, 10g fiber, 26g sugars, 32g protein

Buffalo Chicken Choppity Chop

Courtesy of Hungry Girl

3 cups chopped romaine lettuce
3 oz cooked boneless skinless lean chicken breast, chopped
1 tbs Frank's RedHot Original Cayenne Pepper Sauce
1 tbs reduced fat grated Parmesan Cheese
1/2 c chopped carrots
1/4 c chopped celery

1. Please chicken in a small microwave safe dish. Top with hot sauce and Parmesan. Stir until chicken is coated, then heat for 45 seconds in the microwave
2. Please lettuce, carrots, and celery in a large bowl, and then top with the chicken mixture

Nutrition: 192 calories, 3g fat, 848 mg sodium, 15g carbs, 5g fiber, 5g sugars, 29g protein

Sprouts Baked Chicken with Toasted Sesame Seeds

Baked Chicken with Toasted Sesame Seeds Makes 4 servings

Ingredients 1/3 C toasted sesame seeds and all-purpose flour Salt and cayenne to taste 3 lb chicken, cut into serving pieces 1 T unsalted butter 2 T vegetable oil 3 T flour 1 1/2 C chicken stock, heated 1/2 C heavy cream or milk 1 T Dijon mustard, or to taste fresh bread crumbs to taste Directions Preheat the oven to 350°. In a shallow dish combine the sesame seeds, flour, salt and cayenne to taste. Dredge the chicken in the mixture, gently patting the coating onto it. In a large skillet, heat the butter and oil over moderate heat until hot. Add the chicken and cook it for 4 minutes on each side, or until golden brown. Transfer chicken to a platter. Add the flour to the skillet and cook it for 2 minutes. Add the chicken stock and cream and bring the mixture to a boil, stirring. Simmer the mixture until lightly thickened and season with the mustard and salt and pepper to taste. Arrange the chicken in a buttered baking dish, spoon the sauce over it and sprinkle with the bread crumbs. Bake, covered, with foil, for 30 minutes. Uncover and bake for 10 to 15 minutes more.

Sprouts Baked Chicken with Biscuits

Baked Chicken with Biscuits Serves 6

Ingredients 2 cloves garlic, mined 1 16-oz can crushed tomatoes 1 10-oz package frozen corn 1/2 cup reduced-sodium chicken broth 1/2 teaspoon ground cumin 1/2 teaspoon black pepper 4 skinless, boneless chicken breast halves (4 oz each), cooked and shredded Directions Preheat oven to 400 F. Spray a large, shallow baking dish with vegetable cooking spray In a large nonstick skillet, combine all ingredients except chicken. Simmer, covered, over medium heat for 10 minutes. Add chicken; mix well. Transfer mixture to prepared dish. To prepare biscuits, in a medium bowl, combine dry ingredients. Stir in yogurt, water, and green onion until a soft dough forms. On a lightly floured surface, pat dough to a 1/2-inch thickness. Using a 2-inch biscuit cutter, cut out biscuits. Repeat with trimmings. Place biscuits on top of chicken mixture. Bake until heated through and biscuits are golden, about 20 minutes. Serve immediately. For the Biscuits Ingredients 3/4 cup all-purpose flour 1/2 cup yellow cornmeal 1/2 teaspoon bakig powder 1/3 cup plain nonfat yogurt 1/4 cup cold water 1/4 cup green onion

Sprouts Southwest Chicken Pasta

Southwest Chicken Pasta Makes 4 servings

Ingredients 1 T salt (optional) 8 oz. bow-tie noodles (or other shape) 1 T vegetable oil 1 onion, diced (about 1 C) 1 lb boneless, skinless chicken, preferably thighs 2 T chopped green olives 10 to 14 oz. tomatoes with green chiles 8 oz. canned tomato sauce 1/4 tsp. red pepper flakes or cayenne pepper 1 C extra-sharp shredded Cheddar cheese Directions Bring large pot of water to a boil. Add salt, if using, and noodles. Cook until done, about 9 minutes. Meanwhile, heat oil in wide skillet. Add onion. Cook over medium-high heat, stirring occasionally, until wilted and turning golden, about 5 minutes. As onions cook, cut chicken into 1-inch pieces. Add to skillet and cook 2 or 3 minutes, stirring. Add olives, tomatoes with chiles, tomato sauce and red pepper. Cook 5 minutes on low heat. When noodles are done, drain well. Combine noodles and chicken mixture, and stir to combine. Serve sprinkled with Cheddar cheese. Note: Approximate values per serving (without salting water): 527 calories, 16 g fat, 95 mg cholesterol, 42 g protein, 52 g carbohydrates, 3 g fiber, 892 mg sodium, 28 percent calories from fat.

Sprouts Asian Spicy BBQ Chicken

Asian Spicy Barbecue Chicken Makes 4 to 6 servings

Ingredients 1 tablespoon sesame oil 1 tablespoon peanut oil 1/2 cup minced onion 1 teaspoon minced garlic 1 teaspoon minced ginger 1/4 stick cinnamon 1/2 star anise 1/4 cup lime juice 2 tablespoons soy sauce 1/2 cup plum sauce 1/2 teaspoon crushed red pepper flakes 1/4 cup water 1 teaspoon dry mustard 1/2 teaspoon Chinese five spice powder 2 teaspoons kosher salt 1 whole chicken, cut into 8 pieces 1/2 lime, juiced Directions Preheat the oven to 400 degrees F. In a small saucepan set over medium-high heat, add the sesame and peanut oils. Once the oils are hot, about 30 seconds, add the onions to the pan and cook, stirring often until the onions are soft and slightly translucent, about 3 to 4 minutes. Add the garlic, ginger, cinnamon and star anise to the pan and cook for 30 seconds. Deglaze the pan with the lime juice and soy sauce. Once the juice has reduced by half, add plum sauce, crushed red pepper flakes, water and mustard. Reduce the heat to a gentle simmer and cook the sauce for 5 minutes. Remove the sauce from the heat and discard the cinnamon stick and star anise. Reserve the sauce until ready to use. Combine the kosher salt and Chinese five spice in a small bowl and stir to mix well. Season the chicken with the salt mixture and set aside for 20 minutes. Cook the chicken on a medium hot grill for 4 minutes then turn 45 degrees and cook for an additional 4 minutes. Turn the chicken over and cook for 4 minutes before rotating it 45 degrees to cook for a final 5 minutes. Remove the chicken from the grill and place on a sheet pan that has been lined with aluminum foil. Squeeze lime juice over chicken, brush the chicken with the barbecue sauce, and place the sheet pan in the oven. Cook the chicken for 10 minutes, remove from the oven and serve while warm.