Tag Archives: chicken

Sheet Pan Ratatouille

True story: Ever since the Disney Movie, Ratatouille, I’ve been mildly obsessed with making ratatouille. In the movie, it looked SOOO good. Which is funny, because I haven’t been a historically big fan of zucchini and other summer squashes. I’m coming around as an adult, but it’s still got to be GOOD.

This sheet pan “ratatouille” is perfect for summer. Easy, flexible, uses seasonal produce, and super delicious. Chop up the veggies, lightly coat with oil, season generously, and then cook. If you don’t want to turn on your oven, you could put the sheet pan on a medium heat grill as well. Timing would likely vary that way. As pictured below, you can also cook some chicken or fish on top for the last half to make it a full meal. Enjoy!

Sheet Pan Ratatouille (Serves 4-6)

Sheet Pan Ratatouille

1 large eggplant, peeled and cut into 1 inch pieces
2 summer squash (yellow or zucchini or a mix), cut into 1 inch pieces
2 bell peppers, cut into 1 inch pieces
4 tomatoes, chopped
1 medium onion, chopped
3 cloves garlic, minced
2 tablespoons canola oil
1 teaspoon dried thyme (1 tablespoon fresh)
½ teaspoon dried basil (1-2 teaspoons fresh)
¼ teaspoon salt
½ teaspoon pepper

1. Preheat oven to 425 degrees. Line a rimmed baking sheet with foil and spray lightly with cooking spray.

2. Toss vegetables with oil and seasonings. Spread onto sheet into an even layer. Roast for 25-40 minutes, until vegetables are desired degree of doneness. Stir at least once during cooking time.

3. If adding chicken or fish, lightly season protein and place on vegetables after 25 minutes of cooking time. Return to oven and bake until done (165 degrees for chicken , 145 degrees for fish).

Nutritional Information (Amount per serving):

Calories: 156
Protein: 4 g
Fat: 8 g
Saturated Fat: 1 g
Cholesterol: 0 mg
Carbohydrates: 21 g
Fiber: 8 g
Sodium: 160 mg

Recipe notes: The vegetables here can be fairly fluid. Onion, tomato, and garlic should likely stay. But I’ve thrown cauliflower and broccoli in here as well. Use up what you have!

Source: Adapted from America’s Test Kitchen

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African Tomato and Peanut Chicken Stew

It is African Heritage Week and Black History Month. What a great time to learn about other heritages and cultures through food. This week, I’ll be highlighting some dishes inspired by African flavors and seasonings. I hope you enjoy them!

Today, it seems to be a fairly straightforward tomato and chicken stew, but then you season it with peanut butter. But it really works. And don’t be afraid of exotic foods when feeding kids. All of the not grumpy kids at my house asked for seconds of this. Serve it as is or with some rice. Enjoy!

African Tomato and Peanut Chicken Stew (Serves 6)

African Tomato and Peanut Chicken Stew

1 pound boneless, skinless chicken thighs, chopped into small pieces
2 teaspoons olive oil
1 large onion, diced
1 large green bell pepper, diced
1 tablespoon minced garlic (about 3-4 cloves)
2 teaspoons ground ginger
¼ teaspoon cayenne pepper
2 tablespoons peanut butter
2 (14.5 ounce cans) fire-roasted diced tomatoes

1. Add olive oil to a medium saucepan over medium-high heat. Add chicken and cook for 1½ minutes, then toss and add onion, bell pepper and garlic. Sauté for 3 to 4 minutes, stirring often.
2. Reduce heat to medium. Add ginger and cayenne pepper, and peanut butter, stirring to combine. Cook for 30 seconds.
3. Add tomatoes and bring to a boil. Reduce heat to simmer and cook for 15 to 20 minutes, until chicken reaches an internal temperature of 165°F and sauce thickens slightly.

Nutritional information:

Calories: 220
Protein: 21 g
Fat: 11 g
Saturated Fat: 2 g
Cholesterol: 107 mg
Carbohydrates: 11 g
Fiber: 2 g
Sodium: 274 mg

Source: slightly adapted from Stone Soup

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Buffalo Chicken Wings

The Super Bowl is this Sunday! I’m not a particularly huge football fan, but I do enjoy watching games with my husband. I also like all the food that goes along with watching the Super Bowl. It’s a fun time to make a spread of yummy snacks and spend time together.

Chicken wings are a classic game day food. With the skin on and frying them, these are typically not the healthiest snack. This recipe skips the frying to lower the fat content. If you put the wings on a rack during the broiling, some of the fat will also drain off. Top with whatever sauce you like. I used buffalo sauce for a traditional approach. This recipe is just a general guideline, so there won’t be any nutrition analysis this time. Enjoy!

Buffalo Chicken Wings

Buffalo Chicken Wings

Chicken Wings – with the joint separated
Buffalo Sauce
Celery
Ranch or Bleu Cheese Dressing

1. Place chicken wings in slow cooker with ½ a cup of sauce. Cook on low for 4-6 hours, until tender.

2. Heat broiler to hi. Line a baking sheet with foil. If possible, place metal rack on top of foil.

3. Carefully put wings on prepared baking sheet. Lightly coat each wing with sauce. Broil on high for 2-4 minutes, just until outside is crisping. You can turn partway through if needed to crisp all the sides.

4. Serve with additional sauce, celery, and dressing.

Recipe notes: You could use whatever sauce you like. The slow cooker makes the wings very tender and juicy. By cooking them in the sauce, the flavor is in the meat already, so you don’t need to coat them with as much sauce later.

What is your favorite game day food? Did you make this recipe? Let me know in the comments.

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Chinese New Year – 3 recipes

This coming Saturday (January 25th) is Chinese New Year.  I love celebrating holidays like this in even a small way with my family.  Food is a great way to introduce our families to other cultures.  It gives our children even a small insight into how people might live differently than us.  They have different food, clothes, holidays, traditions, etc.  This variety is what makes life and the world interesting.

Today I have 3 recipes that make for a fun asian inspired dinner.  Sweet and sour is my kids’ favorite thing.  So I knew I needed to find a way to make this at home.  They don’t eat most of the vegetables when we get sweet and sour from a restaurant, so I put a spin on broccoli that I knew they would like.  If you are doing keto or lo carb, this zoodle lo mein is a really quick and tasty option.  Enjoy!

Sweet and Sour Chicken (serves 4)

Sweet and Sour Chicken with Soy Ginger Broccoli

1 tablespoon canola oil
2 chicken breasts, chopped into bite size pieces
6 tablespoons red wine vinegar
1 (20 ounce) can pineapple chunks in juice, 6 tablespoons of juice saved
2 tablespoons sugar
3 tablespoons ketchup
1 tablespoon cornstarch
red food coloring, optional

1. Heat oil in large skillet over medium-high heat. Add chicken pieces. Cook until cooked through (about 5-7 minutes, depending on the size of your pieces).

2. While chicken cooks, mix remaining ingredients minus pineapple chunks together well. Whisk to remove clumps of cornstarch. Add red food coloring if desired to get that traditional bright red color.

3. When chicken is done, stir in pineapple. Reduce heat to medium. Cook for 1-2 minutes, just to heat through. Add sauce mixture. Cook, stirring until desired thickness, 2-3 minutes. Serve immediately.

Nutrition information:

Calories: 296
Protein: 31 g
Fat: 7 g
Saturated fat: 1 g
Cholesterol: 100 mg
Carbohydrates: 25 g
Fiber: 1 g
Sodium: 180 mg

Source: adapted from America’s Test Kitchen

Soy Ginger Broccoli (serves 4)

1 teaspoon olive oil
2 heads of broccoli, chopped into florets (about 4 cups)
1 clove garlic, minced
1-2 teaspoons grated fresh ginger
1 tablespoon low sodium soy sauce

1. Heat olive oil in medium skillet over medium high heat.

2. Add broccoli. Cook stirring frequently, for 2-3 minutes. Add garlic and ginger. Cook stirring frequently for 1 more minute.

3. Stir in soy sauce. Remove from heat and serve immediately.

Source: own recipe

Nutrition information:

Calories: 45
Protein: 3 g
Fat: 1 g
Saturated fat: less than 1 g
Cholesterol: 0 mg
Carbohydrates: 7 g
Fiber: 2 g
Sodium: 158 mg

Zoodle Lo Mein (serves 4)

Zoodle Lo Mein

3 zucchini
½ tablespoon canola oil
½ onion, diced
2 cloves garlic, minced
2 teaspoons fresh grated ginger
1 cup diced carrots
1 cup chopped cauliflower
½ cup water
2 tablespoons hoisin sauce
2 tablespoons low sodium soy sauce

1. Create “zoodles” with a spiralizer.

2. Heat oil in a large skillet over medium high heat. Add onion through cauliflower. Saute about 5 minutes. Add water, cover, and cook until water is evaporated and vegetables are tender.

3. Add zoodles. Saute 2-3 minutes until all ingredients combined.

4. Add hoisin sauce and soy sauce. Stir to coat and cook until heated through. Serve immediately.

Recipe notes: You need medium-large zucchini. You are better off with more zucchini than less, so err on the side of more if your zucchini are smallish. You can make zucchini ribbons with a veggie peeler if you don’t have a spiralizer. They might take a minute or two longer to cook. Lo mein is great for cleaning out the fridge of vegetable odds and ends, Sub in 2-3 cups of whatever you like for the carrots and cauliflower. If the hoisin has too much carbs for your diet, you could do all low sodium soy sauce instead.

Nutrition information:

Calories: 90
Protein: 4 g
Fat: 3 g
Saturated fat: less than 1 g
Cholesterol: less than 1 g
Carbohydrates: 15 g
Fiber: 3 g
Sodium: 428 mg

Source: own recipe

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Apple Chicken Salad

Lunch is one of the hardest meals of the day for me. I want to eat healthy, preferably without cooking. I don’t want to use up my leftovers most of the time. I want something quick. And obviously, it has to be delicious.

Various types of chicken salad have become a bit of a go to for me. I can use it on crackers, as a sandwich, as lettuce wraps, or on a salad. It gives me several days of lunch with one day of effort. All wins. And it is tasty.

Apple Chicken Salad (Serves 4)

Apple Chicken Salad

1 can of chicken, drained well
1 apple, chopped small
¼ cup walnuts, chopped
2 tablespoons blue cheese
¼ cup mayo
2 tablespoons dijon mustard

1. Mix all ingredients until well combined.

Nutritional information (amount per serving):

Calories: 165
Protein: 11 g
Fat: 10 g
Saturated fat: 3 g
Cholesterol: 19 mg
Carbohydrates: 8 g
Fiber: 2 g
Sodium: 335 mg

Recipe notes: There are lots of ways to serve this, as I mentioned above.

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Greek Chicken Bowl

Spring is here! Fall is my favorite season, but spring has to be a close runner up. It’s so great to have the sun out more, a little warmer weather, and feel like everything is coming alive again. I have definitely spent more of my waking hours today outdoors than in, and I love it.

Spring also feels like a great time for some lighter, faster meals. Still filling, but with a fresh feeling. I love these Greek chicken bowls for lunch or dinner. Easily adaptable to whatever tastes you have in your house. Also easy to use some store bought ingredients to save yourself some time. Enjoy!

Greek Chicken Bowls (Serves 4 at least)

Greek Chicken Bowl

1 cup quinoa
2 cups low sodium chicken broth
3 tablespoons lemon juice
4 sweet potatoes, peeled and diced
2 chicken breasts
1 tablespoon olive oil
½ tsp salt
½ tsp pepper
¼ tsp garlic powder
½ tsp oregano
1 cup nonfat plain greek yogurt
¼ tsp garlic powder
2 tsp lemon juice
½ seedless cucumber, diced small
½ cup hummus
¼ red onion, thinly sliced
2 tomatoes, diced
½ seedless cucumber, diced small
½ cup feta cheese
kalamata olives, optional

1. Preheat oven to 400 degrees. Line 2 baking sheets with foil.

2. Combine quinoa, broth, and lemon juice in a pot. Cook quinoa as long as package directs. Fluff with a fork.

3. Place sweet potatoes on one baking sheet and chicken on another. Drizzle sweet potatoes with oil. Combine salt, pepper, oregano, and garlic. Toss half over potatoes, rub half on chicken. Bake for 20 minutes or until potatoes are tender and chicken is 165 degrees (rotate pans halfway through cooking time).

4. Combine yogurt through chopped cucumber in a blender, pulse until combined. (tzaitziki sauce)

5. To serve, place 1/2 cup quinoa, 1/2 sliced chicken breast, 1/4 of the sweet potatoes, 2 tablespoons hummus, some red onion, some tomatoes, some cucumber, and 2 tablespoons feta in a bowl. Drizzle with tzaitziki sauce and olives to taste.

Nutritional Information (Amount per serving):

Calories: 652
Protein: 54 g
Fat: 18 g
Saturated Fat: 5 g
Cholesterol: 120 mg
Carbohydrates: 70 g
Fiber: 10 g
Sodium: 787 mg

Recipe notes: This recipe looks complicated. You can simplify if you have rotisserie chicken meat on hand. Also, buy storebought hummus (any flavor) and tzaitziki sauce if you like. The toppings listed here are yummy, but you could also throw in some spinach or any vegetables you like.

Source: adapted from Everyday Reading

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Chicken Fajitas, two ways

I love making big spreads of Mexican food. Much of it is easy to prepare and not incredibly time consuming. Mexican food is also a crowd pleaser – people can choose their own toppings to make everything customized. And let’s be honest, it’s delicious.

A friend told me recently about oven baking her fajita mix. I tried it, and it worked really well. Time wise, I think it takes about the same amount of time. But it is less hands on if you that helps in these hectic dinner times. Who knew winter could be so busy?

Chicken Fajitas (Serves 4)

Chicken Fajitas

½ tablespoon canola oil
1 onion, thinly sliced
2 bell peppers, thinly sliced
½ jalapeno, diced
2 cloves garlic, minced
2 tomatoes, sliced
3 large chicken breast, cut in strips
1 tablespoon chili powder
1 teaspoon cumin
½ teaspoon oregano
½ cup shredded cheddar cheese
4 large whole wheat flour tortillas

Stove top:

1. Heat a large skillet over medium high heat. Add oil. When hot, add chicken. Cook for about 3-5 minutes, until done. Remove to a plate.

2. Return skillet to heat. Add onion and peppers, cook until beginning to soften. Add garlic, chili powder, cumin, and oregano. Cook, stirring until fragrant 1-2 minutes.

3. Stir in tomatoes and chicken. Cook until most of moisture is gone from tomatoes. Serve on tortillas with cheese.

Oven:

1. Line a large baking sheet with foil. Spray lightly with cooking spray. Preheat oven to 375 degrees F.

2. Combine vegetables, chicken, oil, and seasonings in a large bowl. Toss to combine.

3. Spread in one layer on prepared baking sheet. Bake at 375 for 10-12 minutes, or until chicken reaches 165 degrees F.

4. Serve on tortillas with cheese.

Nutritional information (amount per serving):

Calories: 489 kcal
Protein: 59 g
Fat: 16 g
Saturated Fat: 6 g
Cholesterol: 163 mg
Carbohydrates: 29 g
Fiber: 7 g
Sodium: 501 mg

Recipe notes: You can obviously mixup the toppings here. I just kept it simple. You could also increase the amounts of peppers and tomatoes if you like them. Mixing up the colors of you peppers is fun, too.

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Pressure Cooker Honey Sesame Chicken

So this makes the third recipe in a row that requires a pressure cooker. But I feel like almost everyone has an Instant Pot at this point (or is getting one for Christmas). I actually don’t, but I do own a stove top pressure cooker.

The awesome part of pressure cookers is how quickly things come together. I love using mine to make brown rice in about 30 minutes, much faster than the hour suggested on the package.

Meat dishes are a little trickier since you can’t know if it is “done” without opening it. But the chicken pieces in this dish cook quickly so that isn’t a concern.

This dish is as good as take out. And can be made very quickly, if you are in a rush (which who isn’t this time of year?). Enjoy!

Pressure Cooker Honey Sesame Chicken (Serves 6)

Pressure Cooker Honey Sesame Chicken

4 boneless skinless chicken breasts, cut into bite-size pieces
½ tablespoon canola oil
½ onion, diced
2 cloves garlic, minced
½ cup low sodium soy sauce
¼ cup ketchup
¼ teaspoon red pepper flakes
2 teaspoon sesame oil
½ cup honey
2 tablespoons cornstarch
3 tablespoons cold water
2 green onions, chopped
4 cups cooked brown rice

1. Preheat pressure cooker. When hot, add the oil, onion, garlic, and chicken to the pot. Sauté for about 3 minutes, stirring occasionally, until the onion softens.

2. Stir in the soy sauce, ketchup, and red pepper flakes. Lock the lid in place. Once the cooker comes to pressure, cook for 3 minutes.

3. When the cook time ends, a quick pressure release. When the valve drops, carefully remove the lid. Add the sesame oil and honey to the pot and stir to combine.

4. In a small bowl, whisk the cornstarch and cold water until smooth. Add to the pot. Simmer, stirring constantly, until the sauce thickens. Stir in the green onions. Serve over rice

Recipe Notes: I really like to serve this with a cooked bag of stir fry vegetables as well. Really rounds out the meal.

Nutritional Information (amount per serving):

Calories: 531
Protein: 47 g
Fat: 9 g
Saturated Fat: 2 g
Cholesterol: 132 mg
Carbohydrates: 66 g
Fiber: 3 g
Sodium: 945 mg

Source: Two Peas and Their Pod

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Chicken and Wild Rice Soup

When I was in college, the food court had these amazing bread bowls with soup. My favorite was on Wednesdays – Chicken and Wild Rice Soup. It was delicious soup made even more delicious when it would soak into the bread bowl. (Why can I remember what soup they served on what day but I can’t remember what I’m doing once I walk into a room?)

I’ve searched for soup like it and never really found it. I figured it was nostalgia’s fault – I just remembered it being super amazing. But then I tried this recipe. It is even better than I remember the other soup being, which is saying something. Even better, it doesn’t take long to make. Since they are forecasting several inches of snow and ice tomorrow at my house, I will probably be making this to warm up. Enjoy!

Chicken and Wild Rice Soup (Serves 6)

Chicken and Wild Rice Soup

5 bacon slices, chopped
1 medium onion, chopped
1 cup thinly sliced carrot
1 cup thinly sliced celery
1 tsp dried thyme
4 cloves garlic, minced
4 cups low sodium chicken broth
1 cup water
4 cups lightly packed chopped kale or other dark leafy green
½ teaspoon black pepper
6 ounces shredded cooked chicken breast
2 cups cooked wild rice
1 cup nonfat half and half
⅓ cup all-purpose flour

1. Heat a large pot over medium-high heat. Add bacon; cook until crisp. Remove from pan, draining on paper towels. Reserve 1 tablespoon of bacon drippings in pot, discard the rest.
2. Add onion, carrot, and celery. Saute 3-5 minutes, until they begin to soften. Add garlic, cook 2 minutes more. Add chicken broth and water. Bring to a boil. Reduce heat, and simmer 8 minutes.
3. Add kale, salt, pepper, chicken and rice. Cook 3 more minutes. .
4. Combine half-and-half and flour in a small bowl. Stir into soup. Cook until thickened, about 2-5 minutes. Stir in bacon and serve.

Nutritional Information (Amount per serving):

Calories: 292
Protein: 17 g
Fat: 13 g
Saturated Fat: 4 g
Cholesterol: 36 mg
Carbohydrates: 29 g
Fiber: 3 g
Sodium: 150 mg

Recipe notes: In the soup pictured above, I used spinach because that is what I had on hand. I’ve also used kale. Whatever leafy green you like and have on hand works here. I have also substituted evaporated milk for the half and half with good results.

Source: adapted from Cooking Light

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Chicken Kebabs with Blueberry Salsa

I hope you had a great Fourth of July, full of food, family, fireworks, and fun.

When you hear “barbecue” what do you think of? Smoked meat? Burgers? Grilled meats? I find all of the above come to my mine in different ways.

These kebabs were some of the best “barbecue” I’ve made in a while. I was so busy making and then eating them, I forgot to take a picture. Sorry. I threw some veggies on other kebabs and had dinner ready with very few dishes. Win!

Chicken Kebabs with Blueberry Salsa (Serves 4)

1 clove garlic
¼ cup chopped parsley
¼ cup chopped cilantro
2 tablespoons olive oil
grated rind of 1 lemon
juice of 1 lemon
¼ teaspoon pepper
¼ teaspoon salt
2 boneless, skinless chicken breasts cut into bite sized pieces
1 pint blueberries
2 tablespoons balsamic vinegar
½ teaspoon honey
2 tablespoons finey chopped red onion
1 teaspoon minced jalapeno pepper (or to taste)

1. Combine garlic, parsley, cilatnro, oil, lemon rind, lmeon juice, salt, and pepper in a food processor until well chopped. Combine mixture with chicken in a resealable bag. Refrigerate for 1 hour.

2. Combine ½ of the blueberries, vinegar, and honey in a small pan over medium heat. Bring to a boil, then reduce heat and simmer for 10 minutes, occasionally pressing on blueberries with a spoon to break them up. Place in a medium bowl.

3. Place remaining blueberries in a food processor; pulse 5 times. Add to cooked berries along with onion and jalapeno.

4. Heat grill to medium-high heat. Thread chicken pieces onto skewers, not packing them in tightly. Grill for 10 minutes, turning occasioally. Serve with blueberry salsa.

Nutritional Information (Amount per serving):

Calories: 268
Protein: 31 g
Fat: 10 g
Saturated Fat: 2 g
Cholesterol: 102 mg
Carbohydrates: 15 g
Fiber: 2 g
Sodium: 202 mg

Adapted from Cooking Light

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