Tag Archives: chicken

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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Lo Mein

Panda Express’s lo mein is one of my favorite fast foods. A few weeks ago, I needed a quick dinner for my family on a night where I hadn’t planned ahead well. I realized quickly that I had most of the ingredients for lo mein already on hand. It was a great night, and much cheaper than running to my local restaurant. Enjoy!

Lo Mein (Serves 4)

Lo Mein

½ package whole wheat thin spaghetti
1 chicken breast, chopped
2 cloves garlic
1 inch ginger root, peeled and grated or minced small
½ large onion, sliced
1 rib celery, sliced
¾ cup julienne carrot
½ cabbage, shredded
1 zucchini, sliced
⅓ cup low sodium soy sauce
1 teaspoon brown sugar
dash sriracha

1. Cook pasta according to package directions, minus salt or oil. Drain and set aside.

2. Heat a large nonstick skillet or wok over medium high heat. Add chicken. Cook until done about 5-7 minutes. Remove to a plate.

3. Add garlic, ginger, onion, celery, and carrot to pan. Saute for 5-7 minutes, until vegetables are mostly softened. Stir frequently to prevent any burning. Add cabbage and zucchini. Cook 3-5 minutes more.

4. In a small bowl, combine soy sauce, brown sugar, and sriracha.

5. Add chicken and noodles to vegetables in skillet. Add soy sauce mixture. Stir and cook over heat until well combined, about 2 minutes. Serve hot.

Nutritional Information (Amount per serving):

Calories: 318
Protein: 27 g
Fat: 3 g
Saturated Fat: 1 g
Cholesterol: 50 mg
Carbohydrates: 50 g
Fiber: 9 g
Sodium: 853 mg

Source: adapted from several sources online

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Chicken Shawarma

As part of my schooling, I participated in several cultural sensitivity programs. Food and diet are a huge part of every culture, so it was important to try to understand different cultural groups before trying to treat them. However, I think the thing I learned most from these programs was how culturally insensitive we all are, on purpose and completely on accident.

Ethnic-inspired recipes on this site are an area where I verge on being culturally insensitive. I hesitate to even use the traditional name for dishes, since I know that I have made changes to each dish. So please be aware, dishes on my site are often inspired by flavors from around the globe. But I don’t feel restricted from adding my own personal flair to dishes.

Chicken shawarmas are no exception. I first ate shawarma in London and fell in love. Juicy meat, chewy bread, an assortment of vegetables I didn’t recognize, and some sort of sauce that leaked out purple on my hands came together in a beautiful harmony. I’ve tried a few at a variety of restaurants since, but none have lived up to the one in my memory. This recipe is more of an homage than trying to recreate what I had in London. But it makes for a delicious, hearty dinner. Enjoy!

Chicken Shawarma (Serves 4)

Chicken Shawarma

2 tablespoons lemon juice
1 teaspoon curry powder
2 teaspoons olive oil
¾ teaspoon salt
½ teaspoon black pepper
1 teaspoon ground cumin
3 garlic cloves, minced
1 pound skinless, boneless chicken breast, cut into strips
4 whole grain pitas or flatbreads
1 cup plain nonfat Greek yogurt
2 tablespoons tahini
1 tablespoon lemon juice
¼ cucumber
1 garlic clove, minced
¼ recipe of roasted red pepper hummus
2 cups chopped romaine lettuce
12 tomato slices
½ red onion, thinly sliced

1. Combine lemon juice, curry powder, oil, salt, pepper, cumin, and cloves in a large, resealable plastic bag. Add chicken. Toss to coat. Allow to marinate for at least an hour, up to 24 in the fridge.

2. Heat grill to medium-high heat. Grill chicken until cooked through, about 4-5 minutes per side. Once chicken is done, lightly grill pitas until just warmed through.

3. Combine yogurt, tahini, lemon juice, cucumber, and garlic in a food processor. Blend until combined.

4. To serve, spread about 1 tablespoon of hummus on flatbread. Top with chicken, lettuce, tomato, onion, and yogurt sauce.

Nutritional Information (Amount per serving):

Calories: 453
Protein: 43 g
Fat: 12 g
Saturated Fat: 2 g
Cholesterol: 87 mg
Carbohydrates: 47 g
Fiber: 7 g
Sodium: 816 mg

Recipe Notes: You could marinate and grill the chicken breasts whole, and then slice when ready to serve. They will just take longer to cook that way. I was too lazy to make or buy pitas when I took this picture. This was some leftover naan bread I warmed up from the freezer. Not traditional in any way, but a decent substitute. You will not use all of the yogurt sauce. But it is delicious on salads, sandwiches, etc.

Source: adapted from Cooking Light

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