Spinach and Artichoke Chicken

Ingredients:

• 8 (4 oz each) raw boneless, skinless chicken breast cutlets (2 lbs total weight)
• Salt and pepper to taste
• 4 oz of 1/3 less fat cream cheese, softened
• ½ cup fat free plain Greek yogurt
• 2 cloves garlic, minced
• ¼ cup chopped onion
• 14 oz can artichokes packed in water-based brine (not oil), chopped
• 10 oz package of frozen spinach, thawed and squeezed dry
• ½ cup grated Parmesan cheese (the kind that comes in a can)
• ½ cup shredded 2% Mozzarella cheese

Directions:

1. Preheat oven to 375 degrees. Lightly mist a 9 x 13 baking dish with cooking spray.

2.  Lay the chicken breast cutlets across the bottom of the dish in a single layer. Sprinkle them with salt and black pepper and place them in the oven to bake for 15 minutes.

3. While the chicken bakes, combine the yogurt and softened cream cheese in a large bowl and mix together until thoroughly combined. Add all the remaining ingredients and stir together until everything is well mixed.

4. Remove the chicken from the oven after the 15 minutes (it will not be fully cooked yet). If the chicken has released a lot of excess liquid at this point then drain it out or soak it up with paper towels and discard.

5. Using a large spoon or a spatula, spread the cream cheese mixture evenly over the chicken in a nice thick layer.

6.. Place the dish back into the oven and continue to bake for another 20-25 minutes until the chicken is cooked through.

Nutritional Mumbo Jumbo Per Serving (serves 8):

Calories: 232
Fat: 8g
Carbohydrates: 6g
Fiber: 2g
Protein: 35g
WWP+: 6 points

Monterrey Chicken

Ingredients:

• 1lbs chicken breasts, boneless, skinless
• seasoning: salt, pepper, garlic powder, & onion powder
• 1/3 c. barbecue sauce
• 1/2 c. cheddar cheese, shredded
• 2 green onions, diced
• (optional add-ons- tomatoes, mushrooms)

Instructions:

1. Preheat oven to 450°.  Line a baking sheet with foil and spray lightly with olive oil/ cooking spray.
2. If desired, lightly pound chicken so that it is more uniform in thickness.  Spray with olive oil cooking spray.  Sprinkle seasoning over each side of chicken. 
3. Place on baking sheet and bake 10 minutes.
4. Remove from oven and turn chicken over.
5. Bake 5 more minutes.  
6. Spoon equal amounts of barbecue sauce over each piece chicken.  Sprinkle with onions and topping all of it with cheese.
7. Return to oven and bake 5 more minutes.  Let cool 5 minutes before serving.

Nutritional Mumbo Jumbo Per Serving (serves 4):

Calories: 300
Fat: 9g
Carbohydrates: 31g
Fiber: 0g
Protein: 24g

Italian Chicken Pie

Ingredients
• 2 cups cubed cooked chicken
• 1/3 cup thinly sliced green or red bell pepper
• 1/2 cup pizza sauce
• 4 oz mozzarella cheese (1 cup)
• 1/2 cup Bisquick mix
• 1 cup milk
• 1 egg

Directions

• Heat oven to 400°F. Spray 9-inch pie plate with cooking spray or grease with shortening.

• Stir chicken, bell pepper and pizza sauce in pie plate; arrange evenly. Sprinkle with cheese. Stir remaining ingredients in small bowl with fork or wire whisk until blended. Pour into pie plate.

• Bake 25 to 30 minutes or until knife inserted in center comes out clean. Let stand 5 minutes before serving.

Servings Per Recipe: 5
Amount Per Serving: Calories: 275; Total Fat: 12g; Total Carbs: 16g; Dietary Fiber: 1g; Protein: 26g

Skinny Lemon-Garlic Chicken

Ingredients
• No-Stick Cooking Spray
• 1/2 cup Italian-style bread crumbs
• 1/2 teaspoon garlic salt
• 1 teaspoon lemon pepper
• 1/4 cup lemon juice
• 2 tablespoons Canola Oil
• 4 boneless skinless chicken breasts

Directions

• Preheat oven to 375°F. Spray shallow baking pan with cooking spray. Combine bread crumbs, garlic salt and lemon pepper in recloseable food storage bag. Combine lemon

• Add chicken to bag with lemon juice mixture; toss to coat. Place each breast in bag with crumb mixture; shake to coat. Place coated chicken in single layer in baking pan. Sprinkle any remaining crumbs over chicken, if desired.

•Spray tops of chicken with cooking spray. Bake 20 to 25 minutes or until chicken is no longer pink in centers (165°F).

Servings Per Recipe: 4
Amount Per Serving: Calories: 203; Total Fat: 7g; Total Carbs: 6g; Dietary Fiber: 0g; Protein: 27g

Fiesta Lime Chicken

Ingredients
• 4 skinless, boneless chicken breast cut in 1/2
• 1 cup salsa
• 10 tablespoons Kraft Fat Free Ranch Dressing
• 3 Garlic Cloves
• 1 cup Kraft Finely Shredded 2% Cheddar
• Juice of 1 1/2 limes

Directions

• Spray Skillet with cooking spray.

• Brown chicken in skillet, add Garlic

• In a bowl mix lime juice, salsa, and ranch dressing together. Smooth on top of chicken.

• Top with shredded cheddar. Cover and simmer until chicken is tender. Make sure heat isn't too hot or cheese with burn.

Servings Per Recipe: 8
Amount Per Serving: Calories: 215; Total Fat: 5g; Total Carbs: 9.8 g; Dietary Fiber:0.7 g; Protein: 31.6 g

Chicken Stuffed Spinach Rolls

Ingredients
• 8 thin chicken cutlets, 3 oz each
• 1/2 cup whole wheat Italian seasoned breadcrumbs
• 1/4 cup grated parmesan cheese, divided
• 6 tablespoons (3 oz.) egg whites or egg beaters
• 5 oz frozen spinach, squeezed dry of any liquid
• 6 tbsp part skim ricotta cheese
• 6 oz shredded mozzarella
• olive oil non-stick spray
• 1 cup marinara sauce
• salt and pepper to taste

Directions

• Preheat oven to 450. Wash and dry cutlets, season with salt and pepper. °. Lightly spray a baking dish with non-stick spray.

• Combine breadcrumbs and 2 tbsp parmesan cheese in one bowl and 1/4 cup egg beaters or egg whites in another.

• Combine 2 oz of mozzarella cheese and remaining parmesan cheese, spinach (make sure you squeeze it dry), 2 tbsp egg beaters, and ricotta cheese.

• Lay chicken cutlets down on a working surface and spread 2 tbsp of spinach-cheese mixture on each cutlet. Loosely roll each one and keep seam side down.

• Dip chicken in egg mixture, then in breadcrumbs and place seam side down in a baking dish (no toothpicks needed). Repeat with the remaining chicken.

• Bake 25 minutes. Remove from oven, top with sauce then cheese.

• Bake until cheese is melted and bubbling, about 3 more minutes. Serve with additional sauce and parmesan cheese on the side.

Servings Per Recipe: 8
Amount Per Serving: Calories: 195; Total Fat: 7g; Total Carbs: 7.2 g; Dietary Fiber:1.5 g; Protein: 24.2 g

Crock Pot Taco Chicken Chili

Ingredients
• 1 onion, chopped
• 1 16-oz can black beans
• 1 16-oz can kidney beans
• 1 8-oz can tomato sauce
• 10 oz package frozen corn kernels
• 2 14.5-oz cans diced tomatoes w/chilies
• 1 packet taco seasoning
• 1 tbsp cumin
• 1 tbsp chili powder
• 24 oz (3-4) boneless skinless chicken breasts
• chili peppers, chopped (optional)
• 1/4 cup chopped fresh cilantro (optional)


Directions

• Combine beans, onion, chili peppers, corn, tomato sauce, cumin, chili powder and taco seasoning in a 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.

Servings Per Recipe: 10
Amount Per Serving: Calories: 204; Total Fat: 1.4g; Total Carbs: 33.3 g; Dietary Fiber:10 g; Protein: 17 g

Chicken Veggie Nuggets

Ingredients
• 1 (14 oz.) package California Blend Veggies, thawed
• 1 egg
• 1/2 lb. ground chicken
• 1 tsp. onion salt
• 2 c. panko bread crumbs
• Salt & pepper to taste

Directions

• Put the veggies and egg in a blender. Blend until pureed. Pour puree into a large bowl. Add the ground chicken and onion salt. Mix together with a fork until well mixed.

• On a large cutting board, spread a thin layer of the panko crumbs, salt and pepper them lightly.

• Spread chicken mixture on top of the crumb mixture until it’s about 1/2″ thick. Sprinkle more panko crumbs, salt, and pepper on top of the chicken mixture.

• Use a cookie cutter (or just a knife) to cut the chicken into shapes (Shapes are cute, but I'm normally in a hurry and just cut the slab into squares)

• Transfer to a cookie sheet which has been lightly sprayed with nonstick cooking spray

• Bake in an oven preheated to 400 degrees for 14-16 minutes, or just until the chicken is cooked through.

**NOTE: THESE FREEZE SO WELL!!!***

Servings Per Recipe: 8
Amount Per Serving: Calories: 193; Total Fat: 7g; Total Carbs: 21 g; Protein: 9 g

Skinny Buffalo Chicken Wraps

Ingredients
• 12 egg roll wrappers (roughly 4 square inches)
• 1 cup (6 oz.) cooked and shredded chicken
• 1/2- 2/3 cup Hot Sauce
• 1 cup (4 oz.) crumbled blue cheese
• 1 cup broccoli slaw or cole slaw (dry)
• Small bowl of water
• Nonstick cooking spray
• Fat Free Blue cheese dressing, for serving

Directions

• Preheat oven to 400 degrees F. Lay egg roll wrappers on a clean work surface. In a small bowl, stir/toss chicken and hot sauce until well coated, using more or less sauce depending on your spice preference. The meat should be moist with sauce.

• Begin by placing one tablespoon of the broccoli slaw on the diagonal of the bottom right corner of one of the wrappers. Next, place 2 tablespoons of shredded spicy chicken evenly on top of the slaw. Spoon 1 tablespoon of the blue cheese crumbles over the chicken. Do not overfill.

• To fold: Fold the bottom right corner over the stuffing mixture so that it covers it completely, with the tip of the corner now pointing to the center of the egg roll wrapper. Fold in the bottom left corner, followed by the right, so that you now have formed an envelope. Roll the wrap upward one time, leaving the top left corner open. Wet your index finger in the small bowl of water and press to moisten the top left corner. Now fold that down on top of the filled roll, sealing it like you would an envelope.

• Repeat with remaining rolls.

• Place the rolls on a wire rack set on top of a cookie sheet (or just on a greased cookie sheet) coated with nonstick cooking spray. Spritz each roll evenly with nonstick cooking spray. Bake for 12-15 minutes, or until the rolls crisp and turn a light golden brown.

Servings Per Recipe: 12 (1 serving = 1 wrap)
Amount Per Serving: Calories: 103; Total Fat: 3.2g; Total Carbs: 9.9 g; Dietary Fiber:0.5 g; Protein: 8.1 g

Skinny BBQ Chicken Cups

Ingredients

• 1 package baked mini phyllo dough shells

• 2 oz. smoked cheddar cheese, cut into 1/2-inch cubes

• 3/4 cup cooked shredded BBQ chicken (I buy pre-made to save time)

• 3 Tbsp sour cream

• fresh cilantro as garnish

Directions

• Preheat the oven to 375 degrees F.

• Place phyllo dough shells on a baking sheet and place a cheese cube into each shell. Divide your shredded BBQ chicken evenly among shells.

• Bake, uncovered, for about 20 minutes or until heated through. Top with a 1/2 teaspoon of sour cream and garnish with cilantro. Enjoy!

Servings Per Recipe: 15 (1 serving = 1 chicken cup)
Amount Per Serving: Calories: 60; Total Fat: 3g; Total Carbs: 4 g; Dietary Fiber: 1.2 g; Protein: 3 g

Slow Cooker Chicken Marinara

• 2 pounds boneless, skinless chicken breasts
• 4 cloves garlic, peeled and crushed
• 4 tomatoes, chopped or one 14.5-ounce can low-sodium tomatoes, drained
• 4 medium ribs celery, diced (1 cup)
• 2 small zucchini, diced (2 cups)
• 1 bell pepper, cored, seeded, and diced
• One 18-ounce jar low-sodium marinara sauce
• 1 tsp dried basil
• 1 tsp dried thyme

Directions

• Place the chicken in the slow cooker; add the garlic, tomatoes, celery, zucchini, and pepper. Pour the marinara sauce over all, and sprinkle the basil and thyme on top.

• Set the slow cooker on low and cook for 6 to 7 hours. Before serving, shred the chicken with a fork.


Servings Per Recipe: 8
Amount Per Serving: Calories: 164.2; Total Fat: 2.1g; Total Carbs: 7.9 g; Dietary Fiber: 1.8 g; Protein: 27.3 g

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Teresa's Chicken Divan

• 1lb chicken breast boneless, skinless
• 1 package (3 cups) frozen broccoli, broken apart
• 1 can reduced fat cream of mushroom soup
• 2 T. fat free mayo
• 1 cup shredded cheddar cheese
• 1 serving reduced fat cheese its (or 130 cal substitute)

Directions

• Cut chicken into bite size pieces and cook

• In a casserole dish, mix mayo and soup. Add broccoli and chicken and mix well. Sprinkle with cheese.  Top with crushed cheese its.

• Bake at 350 for 20 minutes or until cheese is melted.


Nutritional Mumbo Jumbo Per Serving (serves 5):

Calories: 276
Fat: 12g
Carbohydrates: 14g
Fiber: 2g
Protein: 27g

Salsa Chicken

Ingredients

• 4 skinless, boneless chicken breast halves
• 4 teaspoons taco seasoning mix
• 1 cup salsa
• 1 cup shredded Cheddar cheese
• 2 tablespoons sour cream (optional)

Directions

• Preheat oven to 375 degrees F (190 degrees C)

• Place chicken breasts in a lightly greased 9x13 inch baking dish. Sprinkle taco seasoning on both sides of chicken breasts, and pour salsa over all.

• Bake at 375 degrees F (190 degrees C) for 25 to 35 minutes, or until chicken is tender and juicy and its juices run clear.

• Sprinkle chicken evenly with cheese, and continue baking for an additional 3 to 5 minutes, or until cheese is melted and bubbly. Top with sour cream if desired, and serve.

Servings Per Recipe: 4
Amount Per Serving: Calories: 287; Total Fat: 12.4g; Cholesterol: 101mg; Sodium: 863mg; Total Carbs: 6.8 g; Dietary Fiber: 1g; Protein: 35.5g

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Slow Cooker Chicken Stroganoff

Ingredients

• 4 boneless, skinless chicken breast halves - cubed
• 1/8 cup margarine
• 1 (0.7oz.) package dry Italian-style salad dressing mix
• 1 (8oz.) package cream cheese
• 1 (10.75oz.) can of condensed cream of chicken soup

Directions

Put chicken, margarine, and dressing mix in slow cooker; mix together and cok on low for 5 to 6 hours.

Add cream cheese and soup, mix together and cook on high for another 30 minutes or until heated through and warm.

Servings Per Recipe: 4

Amount Per Serving: Calories: 456; Total Fat: 31 g; Cholesterol: 136 mg; Sodium: 1603 mg; Total Carbs: 9.5 g; Dietary Fiber: 0 g; Protein: 33.4 g

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Chicken Enchiladas

Ingredients

• 16 oz. fat free sour cream
• 1 can fat free cream of chicken soup
• 1 tbls. fresh chopped cilantro (1/2 tbls. dried)
• 2 1/2 cups cooked shredded chicken breast
• 1 can Mexican Rotel
• 1 cup chopped onions
• 16 corn tortillas
• 8 oz. shredded pepper jack and colby cheese blend
• 1 can diced green chiles

Directions

In a saucepan, mix together sour cream, soup and cilantro. Heat through and set aside. Combine the chicken, Rotel, onions and green chiles in a pan sprayed with cooking spray. Heat until onions are transparent.

Warm the tortillas until flexible. Then, fill each tortilla with about 2 tbls. of the chicken mixture and about 1 tbls. of the cheese. Roll tortilla up and place seam side down in a 8x11 dish sprayed with cooking spray. Pour over the sour cream sauce and top with the remaining cheese.

Bake in a 350 degree oven for about 30 minutes or until heated through.

Servings Per Recipe: 8

Amount Per Serving: Calories: 392.1; Total Fat: 12.4 g; Cholesterol: 77.6 mg; Sodium: 753.0 mg; Total Carbs: 40.1 g; Dietary Fiber: 3.0 g; Protein: 31.7 g

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Slow Cooker Chicken Pot Pie

Ingredients

• 1 lb - 5 pieces chicken thigh
• 1 tbsp onion powder
• 1/4 tsp black pepper
• 1 (10 3/4 oz) can Campbell's Cream of Chicken (98% Fat Free)
• 1 (10 3/4 oz) can Campbell's Cream of Chicken with Herbs (I can only find this sometimes, so I just double up on Cream of Chicken if I can't)
• 1 package Grands biscuits
• 1 (14 oz) bag Birds Eye Classic Mixed Vegetables

Directions

Place chicken in 3.5 to 4 quart slow cooker. Mix soups in bowl and add onion powder and black pepper. Mix until smooth; pour over chicken. Cover and cook on LOW heat setting 8 to 10 hours.

About 30 minutes before serving, make and bake biscuits as directed on package. While biscuits are cooking, gently stir frozen vegetables into chicken mixture, breaking meat apart as well.

Increase heat setting to HIGH. Cover and cook 15 minutes.

For each serving, split biscuit and place in soup bowl or tart pan. Spoon about 1 cup of chicken mixture on top.

Servings Per Recipe: 8

Amount Per Serving: Calories: 223; Total Fat: 4.4 g; Cholesterol: 9.9 mg; Sodium: 901.5 mg; Total Carbs: 38.5 g; Dietary Fiber: 2.4 g; Protein: 6.9 g

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Cheesy Chicken and Veggie Mac

Ingredients

• 1 pkg. (7-1/4 oz.) KRAFT Macaroni & Cheese Dinner
• 1 pkg. (10 oz.) frozen mixed vegetables
• 1/4 cup Fat-free milk
• 2 tsp.Butter
• 1/2 lb.Boneless skinless chicken breasts, cooked, chopped (about 1 cup)
• 1/8 tsp. Garlic powder

Directions

Cook Macaroni in large saucepan as directed on package, adding the vegetables to the boiling water along with the macaroni. Drain; return to pan.

Add Cheese Sauce. Mix and remaining ingredients; mix well.

Reduce heat to low; cook 1 to 2 min. or until heated through, stirring occasionally.

Servings Per Recipe: 4

Amount Per Serving: Calories 320; Total fat 6 g; Saturated fat 3; Cholesterol 50 mg; Sodium 490 mg; Carbohydrate 46 g; Dietary Fiber 4; Sugars 8 g; Protein 22 g

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Crispy Bean & Cheese Burritos

Ingredients

• 1 bag (3.5 oz.) boil-in-bag brwn rice
• 1 cup salsa
• 1/3 cup chopped cilantro (I leave this out if I don't already have it)
• 1 ripe avocado - cut into 1/2 inch pieces
• 1 tablespoon lime juice
• 6 soft taco sized tortillas
• 1 cup shredded pepper jack cheese (or cheddar if you prefer)
• 1 can (15.5 oz.) black beans, drained and rinsed

Directions

Prepare rice according to package directions, about 10 minutes. Drain and place in a medium-size bowl. Stir in salsa and cilantro; set aside. In a small bowl, gently stir together avocado pieces with lime juice; set aside.

Place tortillas on work surface and sprinkle 2 tablespoons cheese in center of each, from left to right. Top cheese with a heaping 1/4 cup black beans. Place a heaping 1/3 cup rice mixture over beans then divide avocado pieces among tortillas. Fold up like an envelope; repeat with remaining tortillas.

Heat a large nonstick skillet over medium-high heat. Coat top and bottom of burritos with nonstick cooking spray. Place 3 burritos in skillet, seam-side down; cook for 1 to 2 minutes or until lightly browned and crisp. Turn burritos over and cook another 2 minutes. Repeat with remaining burritos, reducing heat if they get too browned.

Servings Per Recipe: 6 servings

Amount Per Serving: Calories 415; Total Fat (g) 15; Saturated Fat (g) 4; Cholesterol (mg) 17; Sodium (mg) 761; Carbohydrate (g) 54; Fiber (g) 7; Protein (g) 15

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