"BLT" Chicken Parmesan Pasta

     

by Tara Wright

Yields 4 servings

Ingredients: 

  • 2-3 decent sized boneless skinless chicken breasts, diced
  • 3 cups whole wheat or brown rice pasta, cooked and drained
  • 1 carton grape, cherry, or mini heirloom tomatoes, halved or quartered
  • 10-15 large fresh basil leaves, cut into chiffonade(<——-click for instructions)
  • 4 strips turkey bacon
  • 1 15 oz can petite diced tomatoes, no salt added
  • 2 cups spinach, washed, dried & chopped 
  • 2 cloves fresh garlic, chopped
  • 4 tbsp extra virgin olive oil
  • fresh shredded parmesan cheese
  • salt & pepper to taste

Directions:

Prepare basil, spinach, garlic, tomatoes, pasta and chicken as directed above; set each item aside until further notice.  Start cooking chicken in a non-stick skillet with a spritz of nonstick spray or olive oil.  Prepare turkey bacon (skillet w/nonstick is probably your best bet here too); be sure it is a bit on the crisp side without burning; set aside to cool.  Once diced chicken is cooked through, add canned diced tomatoes, chopped garlic and spinach.  Season a bit with salt, pepper, and dried basil to taste (I used frozen basil cubes by Dorot—available at Trader Joe’s); remove from heat or turn to low once spinach is wilted.  Portion out the cooked pasta, top each pasta plate first with basil chicken mixture, then fresh cut tomatoes, sprinkle with basil chiffonade pieces.  Top with 1 tbsp of fresh shredded parmesan cheese per serving, add a sprinkle of crushed red pepper flakes on top.  Finish the dish by chopping up your crispy turkey bacon and sprinkling the bits on top, then drizzle up to 1 tbsp of extra virgin olive oil per serving.  Toss a bit and serve!    

Suggestion:

I had leftover chicken when I prepared mine, and I turned around and used it for a salad using everything but the noodles the next day for lunch, adding a bit of low cal/fat italian dressing instead of olive oil.  Delish!

Enjoy:)

Garlic Cilantro Lime Chicken Bowl

    

by Sarah Blakley

Yields 4 servings

Ingredients:

  • 2 8-0z. chicken breasts, boneless and skinless
  • 4 ripe tomatoes, chopped
  • 1 small onion, diced
  • 4 garlic cloves, finely diced
  • 1 red bell pepper, chopped
  • 1 cup chopped cilantro 
  • zest and juice of 2 limes 
  • 1 tablespoon of cotija cheese per bowl (Mexican cheese found in most supermarkets)
  • 1 cup cooked brown rice 
  • 1 bag of butter lettuce or romaine (prepared and chopped)
  • 2 green onions, chopped (optional, for garnish)
  • Salt and pepper to taste

Directions:

Heat a large skillet at medium heat and spray with cooking spray.  Cut chicken breasts into bite-size chunks, and season with salt and pepper.  Brown and cook the chicken through in the skillet, for about 6-8 minutes until cooked completely. Transfer to a bowl and set aside.  In the same skillet, add the chopped onions, sprinkle with salt and pepper and cook over medium heat for about 5 minutes, or until softened.  Add the bell peppers and cook for an additional 3 minutes.  Add the garlic, cilantro and lime juice, stirring quickly so the garlic doesn’t burn.  Stir for about 1 minute, then add the chicken back into the skillet.  Stir in brown rice and gently fold the mixture together until combined.  Remove the skillet from the stove top.  

Put lettuce in one layer of each bowl, and top with the warm chicken mixture. Sprinkle with the cotija cheese and green onions and enjoy!  

Suggestions:

You could also easily do this entire recipe with ground turkey!  

If your diet does not call for brown rice, easily take it out and add another green veggie like zucchini!  

You can also take this mixture and stuff a roasted pasilla pepper!  This is one of my husband’s favorites…just spoon the chicken mixture into a roasted pepper, put in the oven for about 10 minutes on 375 degree heat to warm through.  Yum!

Enjoy!!

Skinny Fiesta Taco Salad

    

by Tara Wright & Sarah Blakley

Yields 4 servings

Everyone has at least one type of food that ALWAYS sounds good.  Mexican is definitely one of those for us.  Tacos, enchiladas, fajitas, taquitos—you name it, we like it.  Unfortunately, the calories, carbs, and fat typically consumed while enjoying a plate of tacos with rice and beans are not worth the indulgence.  When you are hit with a craving, the key to satisfying it (while still behaving) is to mimic a flavor enough for you to feel like you are giving in to the craving but not the cheat and all the guilt that comes with it!  Here is our take on a filling taco salad….gone skinny;)  

Ingredients:

  • 4 Mission corn tortillas 
  • 1 package ground turkey (usually 1.25 lbs each)
  • 1 head leafy green lettuce, washed (we used red leaf here)
  • 1/2 red onion, diced
  • 1 large ripe tomato, diced (heirloom works beautifully with the flavors)
  • 1 medium ripe avocado, diced
  • 2 1/2 cups restaurant style salsa (not the sugary jar stuff!)
  • 1/3 cup 2% lowfat Greek yogurt 
  • 1/2 small can of sliced black olives
  • 1 tsp ground cumin
  • 1 tsp chili powder
  • 1 tsp onion powder
  • Tapatio (or your favorite hot sauce)
  • salt & pepper 

Directions:

Preheat oven to 375 degrees.  Cut all 4 corn tortillas into “chips” by slicing like a pizza, 8 ways.  Spray cookie sheet with nonstick cooking spray, arrange all 32 chips onto sheet and mist lightly with another round of spray.  Sprinkle a conservative amount of salt & pepper over the tortillas.  Pop them into the oven for 8-10 minutes.  You want them to be crisp and light browning on the edges is ok.  If they appear a bit pliable still at 10 mins, they will likely crisp up after cooling off.  Throw the meat into a skillet and cook until browned.  In a small bowl, add one cup of salsa and 1 teaspoon each of cumin, onion powder, and chili powder.  Stir, add a dash of Tapatio if desired, a smattering of salt and pepper and pour it into the pan with the turkey; incorporate and turn to med-low.  While the meat is simmering (give it at least a good 10 minutes to get the flavor going), shred or tear your entire head of lettuce and place in large salad bowl.  Throw in diced red onion and tomato, toss.  In a medium bowl, pour the remaining 1 1/2 cups of salsa and 1/3 cup of Greek yogurt; mix well.  The yogurt is acting as a substitute for sour cream, and together they make a delicious, creamy, and healthy dressing!  Next, place a healthy bed of lettuce mixture onto each plate, followed by a scoop of ground turkey (measure according to diet specifications).  Scoop up to 1/4 cup of salsa dressing onto the top and finish with diced avocado and 10-15 olive slices. Serve with 8 chips per plate (crush as a topping or arrange them in the salad as desired). Enjoy!

Suggestions:

This salad would also be delicious with black beans!  Most of us can’t allow both the beans AND the chips as carbs in one meal, so you can choose one and measure according to your diet needs:)  

If you like spicy, go ahead and top with a few jalapenos!  It will add a little kick and be the perfect accent to the meal.  

When it comes to Mexican cooking, cilantro is your friend.  If you are a fan of the flavor, chop some of that up and throw it in!