Lemon Grilled Chicken

Lemon Grilled Chicken, posted to my Facebook from Becca

Manchurian Roasted Cauliflower

adapted from Cinnamon Spice

Roasted cauliflower tossed in a spicy, savory tomato sauce.* might be great with some white beans or shredded chicken!

Ingredients
1 big head fresh cauliflower
olive oil
coarse sea or kosher salt and fresh black pepper
1 onion, finely chopped
1 (15 ounce) can petite diced tomatoes
1 tablespoon red wine vinegar
1 tablespoon balsamic or white wine vinegar
3 teaspoons sugar
4 large cloves of garlic, minced
1/2 teaspoon chile powder
3 scallions, chopped, for garnish




Instructions:
Preheat oven to 400 degrees F. 

Break or cut the cauliflower into florets that are fairly even in size. 

Place on a large baking sheet and drizzle with 2 tablespoons olive oil, 1 teaspoon coarse salt and lots of black pepper. 

Use your hands to massage the oil into the florets then arrange in a single layer. Roast until fork tender.

Meanwhile in a large skillet, throw in a tablespoon or 2 of oil & saute garlic for a minute or two - just until fragrant - not browned. Add the onion over medium-low heat, saute until soft. 

Add the tomatoes, juice included along with both vinegars, the sugar and a couple pinches of salt. 

Bring to a boil, then simmer for 20-25 minutes. You can puree it smooth if you like or lightly smash it with a potato masher leaving it a little chunky.

Turn the heat up to medium, stir in chile powder and season well with salt and pepper to taste.

Add the florets and toss well until they are completely coated. 

Garnish with scallions. Serve immediately.

Marinades & Rubs, Betty Crocker style

Spicy Wine Marinade

1/2 cup EVOO
1/4 cup white whine
1 tsp thyme
1/2 tsp cayenne
1 clove garlic, finely chopped
1 tsp EVOO

Mix all ingredients together except 1 tsp. EVOO
Combine chicken and marinade in a plastic bag or shallow glass container- refrigerate 4-24 hours.
Remove chicken from marinade. Heat 1 tsp EVOO in nonstick skillet, medium heat. And cook chicken for 8-10 minutes, turning once, until no longer pink in the middle
--

Sante Fe Rub

1 Tbsp chili powder
1 Tbsp EVOO
1 tsp cumin
1/4 tsp salt
1/4 tsp cayenne (or chipotle chilies, ground)
1 large clove garlic, finely chopped
2 Tbsp. EVOO

Mix all ingredient except 2 Tbsp EVOO.
Rub both sides of chicken with rub.
Heat remaining oil in a nonstick skillet, medium heat. And cook chicken for 8-10 minutes, turning once, until no longer pink in the middle

--

Sesame Marinade

1/4 cup seasoned rice wine vinegar
2 Tbsp EVOO
2 Tbsp sesame oil
1/2 tsp sugar
1 tsp EVOO
1 Tbsp. sesame seeds, toasted

Mix all ingredients together except 1 tsp. EVOO and sesame seeds
Combine chicken and marinade in a plastic bag or shallow glass container- refrigerate 4-24 hours.
Remove chicken from marinade. Heat 1 tsp EVOO in nonstick skillet, medium heat. And cook chicken for 8-10 minutes, turning once, until no longer pink in the middle.
Sprinkle with sesame seeds.
--

Teriyaki Marinade

1/4 cup maple syrup
1/4 cup soy sauce
1 Tbsp EVOO
1 tsp ginger
2 cloves garlic, finely chopped
1 tsp EVOO

Mix all ingredients together except 1 tsp. EVOO.
Combine chicken and marinade in a plastic bag or shallow glass container- refrigerate 4-24 hours.
Remove chicken from marinade. Heat 1 tsp EVOO in nonstick skillet, medium heat. And cook chicken for 8-10 minutes, turning once, until no longer pink in the middle.
--

Indonesian Marinade

1 can (14 ounces) coconut milk, not cream of coconut
1 Tbsp cider vinegar
1 tsp soy sauce
1 Tbsp curry powder
2 tsp sugar
1 tsp salt
1/2 tsp ground red pepper (cayenne)
1 tsp EVOO

Mix all ingredients together except EVOO
Combine chicken and marinade in a plastic bag or shallow glass container- refrigerate 4-24 hours.
Remove chicken from marinade. Heat 1 tsp EVOO in nonstick skillet, medium heat. And cook chicken for 8-10 minutes, turning once, until no longer pink in the middle

--

Lemon Basil Marinade

1/4 cup EVOO
3 Tbsp lemon juice
1/4 cup chopped fresh or 1 tsp dried basil leaves
1/2 tsp lemon pepper seasoning
1 tsp EVOO

Mix all ingredients together except 1 tsp. EVOO
Combine chicken and marinade in a plastic bag or shallow glass container- refrigerate 4-24 hours.
Remove chicken from marinade. Heat 1 tsp EVOO in nonstick skillet, medium heat. And cook chicken for 8-10 minutes, turning once, until no longer pink in the middle

Baked Chicken Parmesan

Why fry chicken cutlets when you can enjoy an even tastier version by baking them in the oven? To make your own whole wheat bread crumbs, set out a slice of whole wheat bread in the morning. Later in the day, break it into pieces and give it a whirl in the food processor. One slice will make approximately half a cup of crumbs.

Serves: Prep: 10min Cook: 20min Total: 30minINGREDIENTS
1 egg
1 tablespoon water
1/2 cup pine nuts, finely chopped
1/4 cup whole wheat bread crumbs
1/2 teaspoon italian seasoning
4 chicken cutlets (about 3 ounces each)
2 cups prepared marinara sauce
1/4 cup shredded part-skim mozzarella cheese (about 2 ounces)


DIRECTIONS
1. Preheat the oven to 425°F. Coat a baking sheet with cooking spray.

2. Whisk the egg with the water in a shallow dish. Combine the pine nuts, bread crumbs, and seasoning in another shallow dish. Dip the chicken into the egg and then the nut mixture. Arrange on the prepared baking sheet and coat with cooking spray.

3. Bake for 10 minutes. Turn over the breasts and top each with 1/2 cup of the marinara sauce and some of the cheese. Bake for 5 to 10 minutes longer or until the cheese has melted and the chicken is cooked through.


NUTRITIONAL FACTS PER SERVING
CALORIES 335.4 CAL
FAT 18.3 G
SATURATED FAT 3.1 G
SODIUM 689.5 MG
CARBOHYDRATES 15.9 G
TOTAL SUGARS 1.3 G
DIETARY FIBER 3.1 G
PROTEIN 29.3 G

from The Flat Belly Diet Cookbook

Cashew Chicken Stir-Fry

Serves: Prep: 15min Cook: 15min Total: 30min

INGREDIENTS
1/2 cup reduced-sodium chicken broth
1 tablespoon hoisin sauce
1 tablespoon reduced-sodium soy sauce
2 teaspoons cornstarch
1 teaspoon sesame oil
2 teaspoons canola oil
12 ounces boneless, skinless chicken thighs, cut into 1/2" pieces
1 onion, chopped
1 tablespoon grated fresh ginger
2 cloves garlic, minced
1/2 red bell pepper, chopped
1/2 cup roasted cashews


DIRECTIONS1. Combine the broth, hoisin sauce, soy sauce, and cornstarch in a small bowl. Stir until smooth and set aside.

2. Heat the sesame oil and canola oil in a large nonstick skillet over medium-high heat. Add the chicken and cook, stirring, for about 4 minutes or until lightly browned and cooked through.

3. Add the onion, ginger, and garlic and cook, stirring, for 2 minutes longer or until the onion is slightly softened. Add the pepper and cook for 3 minutes longer or until slightly softened. Stir in the cashews and cook for 1 minute longer. Add the reserved hoisin mixture and cook for 1 to 2 minutes longer or until the sauce reaches a boil and thickens.


NUTRITIONAL FACTS PER SERVING
CALORIES 271.7 CAL
FAT 15 G
SATURATED FAT 2.8 G
SODIUM 310.5 MG
CARBOHYDRATES 14.7 G
TOTAL SUGARS 5 G
DIETARY FIBER 1.4 G
PROTEIN 20.7 G

Sesame Chicken with Snow Peas

Serves: Prep: 15min | Cook: 20min | Total: 35min

Ingredients
1 pound boneless, skinless chicken breasts, cut into 1/2" pieces
2 tablespoons reducedsodium soy sauce, divided
4 teaspoons cornstarch, divided
1/2 cup reduced-sodium chicken broth
1/4 cup freshly squeezed orange juice
1 tablespoon canola oil, divided
3 cloves garlic, minced
1 onion, chopped
1 orange bell pepper, sliced
3/4 cup snow peas, cut crosswise into thirds
1 can (8 ounces) sliced water chestnuts, drained and chopped
1/2 cup walnuts, coarsely chopped
1 teaspoon sesame oil

Directions
1. Combine the chicken, 1 tablespoon of the soy sauce, and 2 teaspoons of the cornstarch in a bowl. Combine the broth, orange juice, and remaining 1 tablespoon soy sauce and 2 teaspoons cornstarch in a separate bowl. Set aside.
2. Heat 2 teaspoons of the canola oil in a large nonstick skillet or wok over mediumhigh heat. Add the chicken and cook, stirring often, for 4 to 5 minutes or until cooked through. Transfer to a plate and set aside.
3. Add the remaining 1 teaspoon canola oil to the skillet. Add the garlic and cook for 15 seconds. Stir in the onion and pepper and cook for 1 to 2 minutes longer or until the vegetables just begin to soften. Stir in the snow peas and water chestnuts and cook for 1 to 2 minutes longer or until the snow peas are bright green. Add the walnuts and sesame oil and cook for 1 minute longer.
4. Stir in the reserved chicken and broth mixture. Cook for 1 to 2 minutes longer or until the sauce reaches a boil and thickens.

Nutritional Facts per serving

CALORIES 355.9 CAL
FAT 16.2 G
SATURATED FAT 1.8 G
CHOLESTEROL 65.8 MG
SODIUM 360.5 MG
CARBOHYDRATES 22.6 G

TOTAL SUGARS 6.1 G
DIETARY FIBER 5.6 G
PROTEIN 31.8 G

From the Flat Belly Diet Cookbook

Sonoma Diet Salads [4 recipes]

Chicken Orange Salad

10 ounce mixed salad greens
8 ounces cooked chicken breast, sliced
1/3 cup bottled vinaigrette salad dressing
11 ounce can mandarin orange sections, drained
3 Tbsp sliced almonds, toasted

Calories: 230
---

Chicken Tossed Salad

3 skinless, boneless chicken breast halves (about 1.25lb total)
2 Tbsp EVOO
1/4 tsp garlic-pepper seasoning
8 cups mixed salad greens, torn
1 medium yellow or red bell pepper, cut into bite-sized strips
1 medium tomato, cut into wedges
1/2 cup bottled reduced-calorie berry or roasted garlic vinaigrette salad dressing
1/4 cup crumbled feta cheese (1 ounce)
1/4 cup whole wheat croutons (optional)

1. Brush chicken breasts with olive oil, sprinkle with garlic-pepper.
    Cook in a large nonstick skillet over medium heat for 8-10 minutes, turning once.
    Cut up the chicken into pieces, set aside

2. Combine salad greens, bell pepper and tomato in large serving bowl. Pour salad dressing over and toss.
    Top with chicken, feta, and, if desired, croutons.
----

Steak Salad

1/2 cup bottled red wine vinaigrette
1 Tbsp chopped fresh tarragon or 1/2 tsp dried
1/2 tsp ground black pepper
2 heads Boston lettuce
8 ounces lean cooked beef, cut into bite sized strips
1 cup red or yellow baby pear tomatoes or cherry tomatoes
1 cup broccoli florets
1/2 medium red onion, thinly slices
1/4 cup crumbled blue cheese (1 ounce)
1/2 cup whole wheat croutons

1. For dressing, combine salad dressing, tarragon and pepper, set aside.
2. Line four dinner plates with lettuce leaves. Arrange beef, tomatoes, broccoli, and red onion on lettuce.
3. Sprinkle with blue cheese, drizzle with salad dressing, and top with croutons.

Calories: 292
----

Mediterranean Beef Salad with Lemon Vinaigrette

1 pound beef sirloin steak, cut 1 inch thick
salt and pepper
4 cups romaine, torn
1 small cucumber, sliced
1/2 of a small red onion, thinly sliced and separated into rings
1 cup halved cherry or grape tomatoes
1 cup cannellini beans (white kidney beans), rinsed and drained
1/2 cup crumbled feta cheese (2 ounces)
1 recipe lemon vinaigrette

1. Cook beef sirloin however you prefer. Thinly slice meat.
2. Divide torn romain among four dinner plates.
   Top with sliced meat, cucumber slices, red onion, tomatoes, cannellini beans, and feta cheese.
    Drizzle with Lemon Vinaigrette. If desired, garnish with parsley.

Calories: 370

Lemon Vinaigrette Dressing: (makes about 1/2 cup)

1/4 cup EVOO
1/2 tsp. shredded lemon peel
3 Tbsp lemon juice
1 Tbsp chopped fresh oregano
2 cloves garlic, minced (1 tsp minced garlic)

Combine all ingredients in a screw top jar & shake!
Season to taste with salt and pepper

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.

Open-Face Chicken Caprese Sandwiches

Ingredients (serves 2)

2 small chicken breasts (or 1 large breast)
4 slices hearty bread (french or country)
2 vine-ripened tomatoes, cut into 1/4″ slices
4-5 fresh basil leaves, torn into small pieces
2oz fontina or mozzarella cheese, cut into slices
butter
sea salt and freshly ground pepper

Instructions
1. Season chicken with salt & pepper on both sides, then saute in a non-stick sprayed skillet over medium-heat until chicken is no longer pink in the center, about 3-4 minutes a side. Remove to a plate, and set aside.

2. Position oven rack in the second slot under the broiler, about 6-7 inches away from the heat.

Lightly butter one side of each bread slice, then place on a foil-lined baking sheet. Broil until golden brown around the edges.

3. Place cooked chicken on top of toasted bread slices, then top with tomatoes, basil, and cheese.

Place back under the broiler until cheese is melted. Crack black pepper over the top, then serve.

Read the original Iowa Girl Eat recipe here

Tosca Reno's Eat Clean Chicken Picadillo

Makes 8 one-cup servings

Ingredients:
4 Tbsp best quality extra virgin olive oil
1 Large yellow onion, peeled and coarsely chopped
1 Large green bell pepper, seeded and deveined, coarsely chopped
1 1/2 Tbsp chili powder
2 cups fresh tomatoes coarsely chopped (use low-sodium canned diced tomatoes if you don't have fresh)
5 cloves garlic, peeled, and passed through a garlic press.
1/2 tsp ground cumin
1 tsp sea salt
1 tsp dried oregano
2 chicken breast, cooked and diced
1/2 cup raisins (optional)
pinch of fresh ground pepper
1 bunch green onions, trimmed and chopped, for garnish
Handful chopped fresh cilantro for garnish

Instructions:

Heat Olive Oil in a large skillet over medium-high heat.

Add onion and pepper and cook until onion is soft--about 5 minutes.

Add chili powder, tomatoes, garlic, cumin, oregano, and sea salt. Cook for several minutes until mixture becomes fragrant.

Add chicken and raisins. Heat through for another 10 minutes. Adjust seasoning with salt and pepper.

Serve over rice.

Garnish with fresh chopped green onion and cilantro.


Nutrition info (for a one-cup serving):
Calories: 151

Total fat: 8g

Carbs: 14g

Protein: 8g

Fiber: 2g

Sodium: 237mg

Sugar: 8g

*** Sugar decreases greatly if you don't add the raisins***

Moroccan Stewed Chicken, from Men's Health Magazine

INGREDIENTS

1 lb boneless skinless chicken breast
1 large zucchini, diced
1 (16 ounce) can garbanzo beans
1 (14 1/2 ounce) can diced tomatoes
1 cup water
1/2 tablespoon olive oil
1/2 teaspoon cayenne pepper
2 teaspoons ground cumin
1/2 teaspoon cinnamon
salt and pepper
1/2 cup cilantro, chopped



Heat the oil in a deep saute pan over med-high heat. Salt and pepper the chicken place it in the pan.

Cook chicken for 2-3 minutes each side until browned. Add zucchini and continue cooking, stirring occasionally.

When the zucchini begin to brown add the garbanzo beans, water, tomatoes, cayenne, cumin, and cinnamon. Lower the heat and simmer for 15-20 minutes until the chicken is tender and cooked through. (do not cover the pan).

Season to taste with more salt and pepper and sprinkle with cilantro.

Serve With: 1/2 cup cooked couscous (prepared per package instructions) tossed with 2 Tbsp golden raisins, 2 Tbsp toasted pine nuts, and 1/4 cup chopped cilantro



NUTRITION (not including "serve with" suggestions)
Calories 320
Cholesterol 65.8 mg
Fiber 7.7 g
Sodium 648 mg
Protein 33.8 g
Saturated Fat 0.8 g
Unsaturated Fat 4.1 g
Total Fat 4.9 g
Total Carbs 35.7 g
Sugar 5.2 g

Grilled Mexican Chicken Salad with Cumin Lime Vinaigrette

For the salad:

2 boneless skinless chicken breasts
1 T. extra virgin olive oil
1/2 tsp. ancho chili powder
1/2 tsp. ground cumin
1/2 tsp. kosher salt
1/2 tsp. ground black pepper
1 package (10 ounces) torn romaine lettuce
1 c. canned black beans, drained and rinsed
2 c. halved cherry tomatoes
1 red bell pepper, cut into 1/4″ slices
2 c. cooked sweet corn, cut from the cob
1 c. shredded cheddar cheese

For the vinaigrette:
1/4 c. extra virgin olive oil
3 T. cider vinegar
2 tsp. grated lime peel
1 T. fresh lime juice
1/2 tsp. honey
2 tsp. chopped cilantro leaves
1 tsp. ground cumin
1 tsp. Dijon mustard
1/2 tsp. garlic powder
1/8 tsp. ground cayenne pepper
1/2 tsp. kosher salt
1/4 tsp. ground black pepper

Preheat grill to medium-high heat. Make sure your grill grates are clean.

Coat chicken with the tablespoon of olive oil. In a small bowl, combine chili powder, cumin, salt, and pepper. Sprinkle chicken evenly with this mixture. Grill chicken until done, then remove to a plate to cool. Once cooled, slice into thin strips.

Spread the lettuce on a large serving platter. Arrange chicken, black beans, cherry tomatoes, red bell pepper, sweet corn, and cheese over the lettuce.

For the vinaigrette, combine all ingredients in a small bowl with a wire whisk until well blended. Makes about 1 cup.

Serve with tortilla chips and guacamole.

Source: The vinaigrette was adapted from Cat Cora for McCormick.

Curried Chicken with Peas

1 cup brown rice

1 Tbsp olive oil

1/2 cup chopped scallions

2 cloves garlic, minced

1 lb boneless, skinless chicken breast, cubes

2 Tbsp. mild or hot curry paste

1 cup low-sodium chicken broth

1/2 cup frozen green peas (do not thaw)

2 Tbsp. chopped fresh cilantro

sea salt & fresh ground black pepper, to taste

1. Cook rice according to package directions

2. Meanwhile, heat oil in a large skillet on medium-high. Add scallions and garlic, cook for 1 minute stirring frequently.

3. Add chicken and cook for 2 minutes, stirring frequently, until golden brown on all sies.

4. In a small bowl, whisk curry paste into broth. Add curry mixture to skilley and bring to a simmer over the same heat. Simmer for 2 minutes, until chicken is cooked though.

5. Add peas and cook for 30 seconds, until just tender. Remove from heat, stir in cilantro and season with salt and pepper.

6. Serve chicken over rice.

Nutrients per serving (1 cup chicken mixture and 1/2 cup rice):

Calories 337, Total Fat 7g, Carbs 37g, Fiber 3g, Sugars 2g, Protein 32g, Sodium 393mg, Cholesterol 66mg

Source: "The Best of Clean Eating 2" Cookbook, pg. 144

Chicken Marinade

Jamie Eason's

2T. brown mustard

2T. balsamic vinegar

3T. lemon juice

2 cloves of garlic, mined

1t. paprika

*Combine & begin marinating chicken for at least 1 hour.

Clean Eating Crock Pot Pineapple Chicken

(Makes 4 servings)

Ingredients
2 large chicken breasts, boneless and skinless
1 (12 oz.) jar of clean salsa
4 small raw zucchini, halved, quartered, then sliced (shredding works too)
1/4 medium, fresh pineapple

Directions

1 – Turn on a crock pot to the low setting and put in the chicken and salsa. Cook for about 4-6 hours. Crock pots vary, so base the time on that. The chicken should fall apart easily when finished.

2 – Shred the chicken using two forks and mix in your raw zucchini and fresh pineapple.Eat and Enjoy!

Nutritional Content
1 serving = 1/4 of the recipe

Calories: 151
Total Fat: 2 gm
Cholesterol: 57 mg
Carbohydrates: 13 gm
Sodium: 889 mg
Protein: 22 gm

Please note: I was surprised to find that this dish was so high in sodium. Most of the sodium in this recipe comes from the salsa. If this is an issue for you, find a clean, low sodium salsa and this will magically become a lower sodium dish!

* find it here

Roasted Tomatoes with Chicken and Feta

Serves 6 | Hands-On Time: 15m | Total Time: 40m

Ingredients 
1 1/2 pounds chicken 
5 large tomatoes, cut into eights
3 tablespoons EVOO
2 tablespoons minced garlic
kosher salt and black pepper
1/2 cup chopped fresh parsley
2 tablespoons lemon juice
1 cup Feta, crumbled
crusty bread, for serving

Directions 

Heat oven to 450° F. Place the tomatoes in a large baking dish and spoon the olive oil and garlic over them.

Sprinkle with ¾ teaspoon each salt and pepper and toss. Roast on top rack of oven for 10 minutes.

Remove baking dish from oven and stir in the chicken, parsley, and lemon juice. Sprinkle with the Feta.

Return the dish to oven until the chicken is cooked through, 20 to 25 minutes. Serve warm with the bread.


Nutritional Information (Per Serving) Calories 325
Calories From Fat 133
Fat 15g
Sat Fat 5g
Cholesterol 195mg
Sodium 697mg
Protein 28g
Carbohydrate 10g
Sugar 5g
Fiber 2g
Iron 4mg
Calcium 206mg

*  Find it here

Fast & Easy Chicken Bean Stew

Fast & Easy Chicken Bean Stew

Serves 8 Serving Size 1.25 cups
Prep time: 30 minutes
Cook time: 1 hour

Baby it’s cold outside! And when it is cold we want something hot and hearty to fill up our bellies and warm us up. Stews are perfect and Winter is the best time to enjoy them. Plus the recipes allow you to use almost whatever is in the fridge.

A cassoulet is typically made with meats such as duck, pork or goose, cooks for hours and is rather high in fat! So in keeping with one of my mini-goals to eat healthier I modified a simple cassoulet recipe I found. Since I changed the type of meat used and the cooking vessel I could not commit a culinary sin and call this a cassoulet. Hence, you have a filling stew that was prepared in less than 30 minutes with only an hour of cook time.

2 skinless boneless chicken breasts, sliced 1/2 inch chunks
1 15 oz can of Red Kidney Beans
1 15 oz can of White Kidney Beans
1 15 oz can of Black Beans 50 less sodium
1 24 oz jar of Pasta Sauce
(I used Safeway Select Spicy Red Bell Pepper Pasta Sauce)
25 Baby Carrots, raw chopped
8 Red Pearl Onions, chopped
1 Red Bell Pepper, chopped
1 Portobello Mushroom cap chopped
1 tsp of fresh Thyme

Heat oven to 350 degrees.

Mix all ingredients in 3 quart baking dish. Cover and bake for 50 minutes to 1 hour or until carrots are tender.

Let rest for 10 minutes. Serve and enjoy!

Southwestern Chicken Pile-Up

Ingredients:

1 teaspoon salt-free Southwest seasoning
1/4 teaspoon garlic powder
1 small (1/4-pound) boneless,
skinless chicken breast,
trimmed of visible fat
1 whole-wheat pita (6 1/2" diameter)
2 tablespoons hummus, preferably red-pepper flavor
2 tablespoons no-salt-added canned black beans, drained
Several red onion strips
Several red bell pepper strips
2 tablespoons chopped tomato
2 tablespoons chopped fresh cilantro leaves
2 tablespoons finely shredded Cabot 75% Light Cheddar Cheese
4 teaspoons guacamole or fat-free sour cream (optional)

Directions:

Preheat the oven to 450°F. Preheat a grill to high heat.
Sprinkle the seasoning and garlic powder evenly over the chicken. Place the chicken on the grill rack. Reduce the heat to medium. (If it is not possible to reduce the heat, cook the chicken away from direct heat.) Grill for 3 to 5 minutes per side, or until no longer pink and the juices run clear. Transfer to a cutting board and let stand for 5 minutes. Chop the chicken into bite-sized pieces. Set aside.

Meanwhile, place the pita on the grill rack. Cook for 1 to 2 minutes per side, or until lightly toasted. Place the pita on a nonstick baking sheet. Spread evenly with the hummus. Top evenly in layers with the beans, the reserved chicken, onion, red pepper, tomato, cilantro, and cheese.

Bake for 6 to 8 minutes, or until the cheese is melted. Let stand for 5 minutes. Transfer to a serving plate. Slice into 4 wedges. Top each wedge with a teaspoon of guacamole or sour cream, if desired.


Nutrition Values: Makes 1 serving
356 calories, 38 g protein, 38 g carbohydrates, 6 g fat (1 g saturated), 68 mg
cholesterol, 8 g fiber, 489 mg sodium

 --  check out this and more Biggest Loser Recipes here

Slim & Spicy Tandoori Chicken

INGREDIENTS:

• 1 tbsp garam masala
• 2 tsp mild curry powder
• 1 tsp paprika
• 1/4 tsp cayenne pepper
• 2 cloves garlic, minced
• 1 tbsp grated ginger root
• 2 tbsp lemon juice
• 1 tsp raw honey
• 1/2 cup low-fat plain yogurt
• 4 5-oz boneless, skinless chicken breasts
• 1 cup brown basmati rice
• 1/2 tsp sea salt

HERBED YOGURT SAUCE:

• 1/2 cup nonfat plain yogurt
• 1 tbsp lemon juice
• 2 tsp minced fresh mint leaves
• 2 tsp minced fresh cilantro leaves

INSTRUCTIONS:

1. In a small bowl, combine garam masala, curry powder, paprika and cayenne. Heat a small dry skillet for 1 minute over medium heat. Add spice mixture and cook, stirring for 1 minute or until spices become fragrant. Immediately transfer spices to a medium mixing bowl and let cool.
2. Add garlic, ginger, lemon juice, honey and yogurt to bowl with spices and whisk together until well combined.
3. Rinse chicken and pat dry with paper towels. Using a sharp knife, make 3 diagonal slits 1/4-inch deep into top of each chicken breast. Add chicken to bowl with spice-yogurt mixture and toss until chicken is thoroughly coated. Cover bowl with plastic wrap and place in refrigerator to marinate for a minimum of 30 minutes or up to 12 hours.
4. Meanwhile, prepare rice according to package directions, set aside. Make the Herbed Yogurt Sauce: In a small bowl, whisk together all ingredients and refrigerate for at least 15 minutes before serving.
5. Preheat oven to 425°F. Remove chicken from marinade and place breasts on a rack inside a roasting pan. Sprinkle chicken evenly with salt. Bake for 25 to 30 minutes, flipping chicken once halfway through baking time, or until internal temperature of thickest breast is 165°F. Serve warm with rice and Herbed Yogurt Sauce.

Nutrients per serving (5 oz chicken, 3/4 cup brown rice and 2 tbsp herbed yogurt sauce): Calories: 343, Total Fat: 3.5 g, Sat. Fat: 0.5 g, Monounsaturated Fat: 0.5 g, Polyunsaturated Fat: 0.5 g, Carbs: 41 g, Fiber: 3 g, Sugars: 6 g, Protein: 39 g, Sodium: 369 mg, Cholesterol: 83 mg

Here's a link to the recipe at Clean Eating Magazine

Scroll through 25 slimming chicken recipes here!

Slow Cooker Chicken Tikka Masala

Chicken Tikka:
1 cup plain yogurt
1 tbsp lemon juice
2 tsp cumin
1/4-1 tsp cayenne (depending on how spicy you like it)
1 tsp cinnamon
1 tsp pepper
1 tsp salt
6-8 chicken thighs (skin on, bone-in)

Stir all ingredients except chicken into the bottom of a large plastic container. Add the chicken and coat the chicken completely with the marinade, cover and place in the fridge for at least an hour or overnight.

Masala:
1 can 28 oz. diced tomatoes
1 can 5.5 oz tomato paste
2 inches fresh ginger, grated (store your ginger in the freezer and it will be super easy to grate)
2 garlic cloves, minced
1 onion, diced
1 tbsp garam masala
1 tbsp tikka paste (could use mild curry paste instead, but then also add about a tbsp of lemon juice)
1 tsp cumin
1 tsp chili powder
1 tsp dried coriander
1/2 tsp cumin
1/2 tsp chili powder
1/2 tsp garam masala
Salt
1 cup cream
2 tbsp fresh cilantro, chopped

Turn your oven to broil. Cover a baking sheet with aluminum foil and place a rack over top. Take the chicken out of the marinade (discard the marinade) and place on the baking rack. Place under the broiler about 6-10 inches from the heating element and broil on each side about 10 minutes. You could also do this on the BBQ. You don't have to worry about cooking the meat all the way through, you are just looking for a nice browned color.

While the chicken is broiling, in a pan over medium high heat, add about a tsp or two of oil. Add the onion and saute for a few minutes to soften. Add the garlic and ginger and saute for a few more minutes until the mixture is nice and fragrant. Place the mixture into your crockpot. To that, add the diced tomatoes, tomato paste, garam masala, tikka paste, cumin, chili powder and coriander. Stir together. When the chicken is done broiling, add them straight to the slow cooker and stir into the masala (sauce). I have cooked and experimented with this dish quite a few times, and it by far tastes the best when the chicken is first broiled and then slow cooks in the masala sauce. It gives the sauce a real richness of flavor. Slow cook on high for 4-6 hours or on low 6-8 hours.

Before serving stir in 1/2 tsp cumin, 1/2 tsp chili powder, 1/2 tsp garam masala and salt if it needs it. I find this just brightens up the spice flavors a bit. Then stir in the cream and fresh cilantro. Serve a chicken thigh with lots of sauce over basmati rice or Yellow Basmati Rice: 2 cups basmati, 4 cups water, salt, and 1/2 tbsp of turmeric. Stir together and prepare as you normally would. When the rice is done, stir in 1/2 cup frozen peas.

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