Make Healthy Meals

2 tsp lemon pepper
1/3 cups white all-purpose flour
1 pounds uncooked boneless, skinless chicken breast cut in four 4 oz pieces
4 medium scallions, chopped
3 Tbsp fresh lemon juice, (juice of 1 lemon)
1/8 tsp curry powder
3 Tbsp fat free Italian salad dressing
1/2 cups avocado, peeled and diced
3 small plum tomatoes, diced
7 medium olives, jumbo pitted,chopped

Preheat oven to 400F. Coat a baking dish with cooking spray.

Combine seasoning and flour in a large mixing bowl. Lightly coat chicken with cooking spray, then dip and coat each breast with flour mixture. Place chicken in prepared dish and bake until cooked through, about 20 minutes.

In a small bowl, combine scallions, lemon juice, curry powder, dressing, avocado, tomatoes and olives.

Divide chicken breasts between four plates and top with avocado salsa.

1 pound uncooked red potatoes, small, scrubbed
1 spray cooking spray
2 pounds uncooked boneless, skinless chicken breast
3/4 pounds green snap beans
2 medium celery, stalks, thinly sliced
4 oz grapes, green, seedless, halved (about 1 cup)
1/4 cup fresh lemon juice
1/4 cup reduced-sodium chicken broth
1 Tbsp Dijon mustard
3 Tbsp fresh tarragon, leaves, chopped
1/2 tsp table salt
1/4 tsp black pepper, freshly ground
1/4 cup olive oil

Place potatoes in a large pot of boiling water over high heat; cook until tender when pierced with a fork – about 20 minutes. Using a slotted spoon or strainer, remove potatoes from water and set aside but maintain waters boil.

Meanwhile, coat broiler rack with cooking spray; preheat broiler. Broil chicken five inches from heat, turning occasionally, until cooked through – about 10 minutes; set aside

Add green beans to boiling water and blanch until tenderly crisp – about 1 1/2 to 2 minutes; using a colander drain over sink.

Slice cooled chicken into bite-size chunks and place in a large serving bowl. Slice potatoes into 1-inch chunks and cut green beans into 1-inch pieces; gently toss with chicken. Add celery and grapes.

To prepare the dressing: in a small bowl, whisk lemon juice, broth and mustard; whisk in tarragon, salt and pepper. Drizzle in oil in a slow stream, whisking all the while, until dressing turns creamy, about 1 minute. Toss salad with dressing, taking care not to break up potatoes. If desired, cover and refrigerate for up to 2 days.

Makes about 1 1/2 cups per serving.

8 medium tortillas, flour, fat-free, regular or whole wheat
2 tsp olive oil
1 pound(s) marinated chicken breast strips*
1 pound(s) frozen mixed vegetables, fajita-style
1/2 cup(s) fat-free sour cream
1/2 cup(s) salsa

Preheat oven to 300F.

Heat olive oil in a large skillet over medium-high heat. Add marinated chicken and saute until cooked through, stirring frequently, about 3 to 5 minutes. Transfer chicken to a serving plate, cover with foil and transfer to oven to keep warm.

In same skillet over medium-high heat, saute frozen vegetables until tender-crisp, about 3 minutes. Serve chicken and vegetables with warm tortillas, sour cream and salsa.

* You can purchase chicken already marinated with fajita seasoning or use the quick and easy recipe below.

Easy fajita chicken

Cut boneless, skinless chicken breast or thighs into strips. In a large mixing bowl, pour 2 tablespoons of Worcestershire sauce, 2 tsp. Mrs. Dash Extra Spicy Seasoning, 2 tsp. garlic powder and 1 tsp. black pepper.

Coat chicken strips in sauce until completely covered; place in plastic storage baggie; pour leftover sauce in baggie and refrigerate for at least 4 hours.

2 cups shiitake mushroom(s), sliced
1 cup onions, chopped
1/2 cups celery, chopped
1 medium garlic clove, minced
1 pound boneless, skinless chicken thighs, cut into bite-size pieces
1 Tbsp all-purpose flour
1/4 cups fat-free chicken broth
1 1/2 tsp curry powder
1 tsp table salt
1/4 tsp black pepper
1/4 tsp paprika
3 cups canned crushed tomatoes
1/4 cups golden raisins
2 cups cooked brown rice

Add mushrooms, onion, celery and garlic in a large skillet coated with cooking spray and saute until vegetables are tender-about 5 minutes. Place vegetables in slow cooker and add chicken.

In a cup, stir together flour and chicken broth until smooth. Add to slow cooker. Add the seasonings, crushed tomatoes and raisins, and stir in. Cover and cook on low for 5 hours.

To serve, spoon 1/2 cup rice onto each of 4 plates. Top each with chicken and sauce and serve.

12 oz uncooked whole-wheat egg noodles
1 spray cooking spray
2 Tbsp fat-free margarine, divided
3 Tbsp vinegar, tarragon-flavored
1 pound mushrooms, sliced (about 6 cups)
1 1/2 cups fat-free chicken broth
1 cup fat-free skim milk
4 tsp arrowroot powder
1 tsp dried thyme
1 tsp dried tarragon
salt to taste
black pepper to taste
1/4 cup fat-free sour cream
3 cups cooked chicken breast, cut into bite-sized pieces
1 cup frozen peas and carrots, thawed
3 Tbsp Grated Parmesan Style Soy Cheese, or similar product

Cook egg noodles according to package directions; drain and set aside.

Preheat oven to 375F. Coat a 9 X 13-inch pan with cooking spray.

In a large nonstick skillet, heat 1 tablespoon of the margarine and all of the vinegar together over medium heat. Add mushrooms and cook until soft, stirring; about 5 minutes. Remove mushrooms and set aside.

In a medium-size saucepan, whisk broth, milk and arrowroot together until smooth. Stir in remaining margarine and set over medium heat. Stirring with a wooden spoon, cook until thickened and boiling, about 8 minutes. Stir in thyme, tarragon, salt and pepper. Remove sauce from heat and stir in sour cream.

In a large bowl, combine cooked noodles, chicken, mushrooms, peas and carrots, and sauce. Pour into prepared 9 x 13 pan; sprinkle with grated topping. Bake until bubbling and hot, and top is starting to brown, about 20 minutes. Slice into 8 pieces and serve.

1 spray olive oil cooking spray
1 pound uncooked boneless, skinless chicken breast, thinly pounded (four 4-oz pieces)
2 large egg whites, lightly beaten
1/2 cup dried bread crumbs
1 Tbsp Italian seasoning
1/2 tsp table salt, or to taste
1 tsp olive oil
1 1/2 cups canned tomato sauce
1/2 cup part-skim mozzarella cheese, shredded
1 Tbsp grated Parmesan cheese

Preheat oven to 350F. Coat an 8-inch square pan with cooking spray.

Place egg whites in a shallow bowl.

Combine bread crumbs with Italian seasoning and salt and pour into another shallow bowl.
Coat chicken in egg whites and then in bread crumb mixture.

Over medium-high, heat large skillet with coated with cooking spray and add oil. When hot, add chicken and lightly brown until no longer pink in center – about 4 minutes per side.

Into prepared baking dish, pour 1/2 cup of sauce; place chicken in dish and pour remaining sauce evenly over chicken. Sprinkle with cheeses and bake until chicken is cooked through and cheese is bubbly-about 25 minutes.

6 medium garlic cloves, peeled and smashed with a knife
1 pound uncooked boneless, skinless chicken breast, washed, patted dry (four 4 oz pieces)
1 tsp table salt
1 tsp black pepper, freshly ground
1 spray cooking spray
1/2 cup canned chicken broth
1/4 cup heavy whipping cream
1/4 cup whole milk plain yogurt, Greek-variety
1/8 tsp table salt, for cooking pasta
8 oz uncooked whole-wheat fettuccine pasta
1/2 cup grated Parmesan cheese
1/4 cup parsley, fresh, finely chopped, divided

Heat a large, heavy skillet over medium heat.

Rub garlic over chicken then reserve garlic. Rub in salt and pepper with your hands; set aside.

Remove skillet from heat and coat with cooking spray, then set over medium-low heat. Saute garlic about 1 minute. Add chicken and cook until golden, flipping once – about 5 minutes per side.

Meanwhile, in a small bowl, combine broth, heavy cream and yogurt; pour over chicken and scrape bottom of skillet with a wooden spoon to incorporate seasonings. Simmer chicken gently, turning once, about 30 minutes.

While chicken is cooking,cook pasta according to package directions; drain.

Remove chicken from cream sauce and set aside. Add Parmesan cheese to cream sauce and mix until combined. Add cooked pasta and 3 tablespoons of parsley; toss well.

Serve pasta topped which chicken and rest of parsley.

1 1/4 pounds uncooked boneless, skinless chicken breast, cut into 1-inch pieces
1/8 tsp table salt, or to taste
1/8 tsp black pepper, or to taste
2 Tbsp all-purpose flour
1/2 tsp table salt
1/4 tsp black pepper
2 tsp vegetable oil
4 medium leeks, white and light green parts only), thinly sliced
4 medium shallots, thinly sliced
2 medium carrots, sliced into thin rounds
2 medium celery, stalks, sliced
1 piece bay leaf
1 tsp thyme
2 1/2 cups fat-free chicken broth
2 Tbsp all-purpose flour
2 Tbsp uncooked cornmeal
3/4 tsp baking powder
1/4 tsp table salt
1 1/2 tsp parsley, minced
1/4 cup 1% low-fat milk
1/2 cup apple juice
1/2 cup frozen green peas, thawed

Using 1/8 teaspoon each salt and pepper, Season chicken. Mix flour with 1/2 teaspoon salt and 1/4 teaspoon pepper. Sprinkle chicken with 1 tablespoon of seasoned flour. In a large skillet, heat oil and lightly brown chicken. Remove from pan.

In the same skillet, saute leeks and shallots until lightly golden-about 3 minutes. Add carrots, celery, bay leaf and thyme and cook another 3 minutes. Stir in remaining tablespoon of seasoned flour and cook until it begins to color – about 1 minute. Pour in chicken broth and apple juice. Return chicken to pot. Bring to boil; reduce heat and simmer, partially covered, until chicken is cooked through, 5 to 7 minutes.

To make dumplings:
Sift 2 tablespoons flour, cornmeal, baking powder and 1/4 teaspoon salt together into a bowl. Stir in parsley. With a fork, stir in milk until dough just comes together. Drop dumpling mixture with a teaspoon into chicken mixture. Simmer, covered, about 6 to 8 minutes. Add peas, and cook until dumplings are done, another 2 to 4 minutes. Makes six 1-cup portions.

1 2/3 oz Enchilada Sauce Mix (use a 1.62 oz package)
6 oz canned tomato paste
8 cups water, divided
2 Tbsp canola oil
1 cup chopped onions
1/2 cup chopped green peppers
1 medium garlic cloves, minced
1 1/2 cups uncooked yellow cornmeal
1 sprays cooking spray
15 oz canned black beans, drained and rinsed
15 oz canned yellow corn, drained and rinsed
2 cups cooked chicken breast, skinless, diced
1 1/2 cups Fat Free Shredded Cheddar Cheese

Preheat oven to 350F. Prepare enchilada sauce according to package directions using tomato paste and 3 cups of water. (You will end up with 3 cups of sauce total.)

In a large saucepan, heat oil over medium heat. Add onion, pepper and garlic. Cook, stirring until translucent – about 5 minutes. Remove 1 cup of onion mixture and place in a large mixing bowl; set aside. Stir 3 cups of water into remaining onion mixture and bring to a boil.

Add cornmeal to remaining 2 cups of water in a medium bowl and stir to combine. Gradually add cornmeal mixture to boiling water/onion mixture. Cook over low heat, stirring constantly, until cornmeal is thickened – about 4 to 6 minutes.

Coat a 9 X 13-inch glass baking dish with cooking spray. Spread cornmeal mixture evenly over bottom of dish.

Spoon beans, corn and chicken into reserved onion mixture; combine thoroughly.

Spread half of enchilada sauce over cornmeal layer. Top with all of bean mixture and then remaining enchilada sauce; sprinkle with cheese. Bake until heated through and cheese is melted – about 45 minutes. Slice into 8 pieces and serve.

(Note: For a firmer consistency, reduce the amount of enchilada sauce by 1/2 to 1/3.)

2 tsp vegetable oil
3 Tbsp balsamic vinegar
2 tsp Dijon mustard
1 large garlic clove(s), crushed
1 pound(s) uncooked boneless, skinless chicken breast, four 4-oz pieces
2 cup(s) mushroom(s), small, halved
1/3 cup(s) canned chicken broth
1/4 tsp dried thyme, crumbled

Heat 1 teaspoon of oil in a non-stick skillet

In a medium bowl, mix 2 tablespoons of the balsamic vinegar, the mustard and garlic. Place each chicken breast in the mixture to coat.

Saute chicken in the skillet, along with the remaining marinade, until cooked through, about 3 minutes on each side. Transfer chicken to a platter and keep warm by covering with aluminum foil.

Heat remaining teaspoon of oil in skillet. Saute mushrooms for 1 minute. Add broth, thyme and remaining tablespoon of vinegar. Cook, stirring occasionally, until mushrooms are deep brown, about 2 minutes longer.

Top chicken with mushrooms and serve.