Cajun Chicken Pasta (Light)

I was looking for a different way to make chicken than the usual ways I've been doing. I stumbled on this recipe and adapted it to my dairy free diet and what I had on hand. It was delicious and even better the next day for lunch (when all the cajun seasoning really soaked in...mmm) Another winner from skinny taste.

Cajun Chicken Pasta
Servings: 5 • Serving Size: 1 1/2 cups • Old Points: 6 pts • Points+: 8 pts
Calories: 323.8 • Fat: 6.2 g • Protein: 25.9 g • Carb: 44.1 g • Fiber: 6.3 g • Sugar: 3.2 g
Sodium: 126.5 mg (without salt)


Ingredients:

8 ounces uncooked linguine
1 pound chicken breast strips
1-2 tsp Cajun seasoning (or to taste)
1 tbsp olive oil
1 medium red bell pepper, thinly sliced
1 medium yellow bell pepper, thinly sliced
1 zuchinni, thinly sliced
1/2 red onion, sliced
3 cloves garlic, minced
2 medium tomatoes, diced (I didn't have any in mine, I just forgot)
1 cup fat free low sodium chicken broth
1/3 cup milk (I used almond milk)
1 tbsp flour
fresh cracked pepper
2 scallions, chopped
salt to taste
cooking spray

Directions:

Prep all your vegetables. In a small blender make a slurry by combining milk, flour and cream cheese. Set aside. Season chicken generously with Cajun seasoning, garlic powder and salt

Prepare pasta in salted water, per package directions.

Heat a large heavy nonstick skillet over medium-high heat; spray with cooking spray and add half of the chicken. Sauté 5 to 6 minutes or until done, set aside on a plate and repeat with the remaining chicken. Set aside

Add olive oil to the skillet and reduce to medium; add bell peppers, zuchinni, onions, and garlic to skillet, sauté 4-6 minutes till tender. Season with 1/4 tsp salt, garlic powder and fresh cracked pepper to taste

Reduce heat to medium-low; add chicken broth/milk mix and pour in slurry stirring about 2 minutes.

Return chicken to skillet; adjust salt and Cajun seasoning to taste, cook another minute or two until hot, then add linguine; toss well to coat. Top with chopped scallions and enjoy!

Chicken Kale Pies

I found a large bunch of kale in this week's CSA box. I have only used kale in soups in the past and wanted to do something different this time. I discovered this Martha Stewart recipe and thought it sounded delicious!

Chicken and Kale Pies
Serves: 6, Serving Size: 1 pie
Nutritional Info (per serving):Calories 305.1, Total Fat 17.6g, Saturated Fat 6.2g, Cholesterol 54.3 mg, Sodium 462.3 mg, Potassium 186.9mg, Total Carbohydrate 26.0g, Dietary Fiber 1.1, Sugars 5g, Protein 10.2 g


Ingredients
•Flaky Pie Dough (double crust), homemade or store-bought
•2 tablespoons all-purpose flour, plus more for rolling
•1 tablespoon unsalted butter
•1 leek (white and light-green parts only), halved lengthwise, cut crosswise 1/4 inch thick, and rinsed well
•1 small bunch black (Tuscan) kale, tough stems removed, coarsely chopped
•1 teaspoon fresh thyme, leaves
•Coarse salt and ground pepper
•1 cup low-sodium chicken broth
•1 cup cooked chicken, torn into bite-size pieces (about 5 ounces)
•1 large egg, lightly beaten

Directions
1.Preheat oven to 350 degrees. Divide dough in half. On a floured sheet of parchment paper, roll out one half to a 14-inch round. With a knife or biscuit cutter, cut out six 4 1/4-inch circles (rerolling dough once if necessary) and transfer, on parchment, to a baking sheet. Repeat with remaining dough, cutting out six (larger) 4 1/2-inch rounds. Chill rounds on sheet until ready to use.
2.In a large skillet, melt butter over medium-high. Add leek and cook, stirring, until soft, 3 minutes. Add kale and thyme, season with salt and pepper, and cook until kale wilts, 3 minutes. Sprinkle flour over mixture and stir to combine. Add broth and bring to a boil. Cook, stirring often, until mixture thickens, 2 minutes. Transfer to a medium bowl, season with salt and pepper, and stir in chicken. Let cool slightly.
3.Place a heaping 1/4 cup chicken mixture on each of the smaller dough rounds, leaving a 1/2-inch border. Brush edges with egg and top with larger dough rounds; using fingers, press edges firmly to seal. Cut a small vent in each pie. Bake until browned and crisp, 30 minutes, rotating sheet halfway through. Let cool slightly on sheets on a wire rack. Serve warm or at room temperature.

Source: Martha Stewart Living

Chicken Carbonara

A very filling Italian meal, this chicken dish is by no means light but is well worth the splurge. This is a great meal to make for guests as this recipe easily serves 6-8 people. Serve it with a salad and some garlic bread for a wonderful Italian feast. You could also leave out the chicken and maybe add some broccoli for a filling vegetarian meal.

Chicken Carbonara
Serves: 6-8
Nutritional Info (per 1/8 serving): Calories 769.2, Total Fat 47.9g, Saturated Fat 23.6g, Cholesterol 375.2mg, Sodium 533.3mg, Potassium 291.5 mg, Total Carbohydrate 42.1g, Dietary Fiber 4.6g, Sugars 1.4g, Protein 41.4 g

Ingredients
2 teaspoons olive oil
4 ounces thinly sliced pancetta, chopped
2 teaspoons minced garlic
2 1/2 cups whipping cream
1 cup freshly grated Parmesan
8 large egg yolks
1/4 cup chopped fresh basil leaves
1/4 cup chopped fresh Italian parsley leaves
Salt
1 pound spaghetti
4 cups coarsely shredded chicken (from 1 roasted chicken)
Freshly ground black pepper
1/2 cup chopped walnuts, toasted
1 tablespoon finely grated lemon peel

Directions
Heat the oil in a heavy large frying pan over medium heat. Add the pancetta and garlic and saute until it is brown and crisp, about 8 minutes. Cool slightly.

In a large bowl, whisk together the cream, cheese, yolks, basil, and parsley to blend.

Meanwhile, bring a large pot of salted water to a boil over high heat. Add the spaghetti and cook until it is just tender but still firm to the bite, stirring occasionally, about 10 minutes. Drain.

Add the chicken to the pan with the pancetta and stir to combine. Next, add the spaghetti and the cream mixture and toss over medium-low heat until the chicken is heated through and the sauce coats the spaghetti thickly, about 4 minutes (do not boil or you might end up scrambling the eggs). Season the pasta, to taste, with pepper and salt if needed (the pancetta will likely add all the salt you need). Transfer the pasta to a large wide serving bowl. Sprinkle the walnuts and lemon zest over, and serve.


Source: Giada De Laurentiis of Food Network

Baked Pastina Casserole

This is an Italian inspired casserole dish. The great thing about casseroles is that while they bake you have time to do other things: set the table, do the dishes, which isn't the case with other types of dishes. I just made this for the first time tonight. The family enjoyed this so much I think this will be made a lot more often. Note: the recipe calls for pastina or any type of small pasta, I used a small spiral pasta, but in a pinch you could break spaghetti into small pieces to make it work too.


Baked Pastina Casserole
Serves: 4, Serving Size: 1/4 pan
Nutritional Info: Calories 392.9 Total Fat 22.5 g Saturated Fat 10.4 g Polyunsaturated Fat 1.2 g Monounsaturated Fat 8.7 g Cholesterol 45.4 mg Sodium 406.1 mg Potassium 110.9 mg Total Carbohydrate 28.5 g Dietary Fiber 2.3 g Sugars 3.8 g Protein 20.3 g

Ingredients
1 cup pastina pasta (or any small pasta)
2 tablespoons olive oil
1/2 cup cubed chicken breast (1-inch cubes)
1/2 cup diced onion (about 1/2 a small onion)
1 clove garlic, minced
1 (14.5-ounce) can diced tomatoes with juice
1 cup shredded mozzarella
1/4 cup chopped fresh flat-leaf parsley
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
1/4 cup bread crumbs
1/4 cup grated Parmesan
1 tablespoon butter, plus more for buttering the baking dish


Directions
1. Preheat the oven to 400 degrees F.
2. Bring a medium pot of salted water to a boil over high heat. Add the pasta and cook until just tender, stirring occasionally, about 5 minutes. Drain pasta into a large mixing bowl.
3. Meanwhile, put the olive oil in a medium saute pan over medium heat. Season chicken with salt and pepper. Add the chicken to the pan and cook for 3 minutes. Add the onions and garlic, stirring to combine, and cook until the onions are soft and the chicken is cooked through, about 5 minutes more.
4. Put the chicken mixture into the bowl with the cooked pasta. Add the canned tomatoes, mozzarella cheese, parsley, salt, and pepper. Stir to combine. Place the mixture in a buttered 8 by 8 by 2-inch baking dish. In a small bowl mix together the bread crumbs and the Parmesan cheese.
5. Sprinkle over the top of the pasta mixture. Dot the top with small bits of butter. Bake until the top is golden brown, about 30 minutes.

Source: Giada De Laurentiis at Food Network

Martha's Modified Chicken Piccata

There was an Italian restaurant nearby where I grew up that had the best Chicken Piccata! I have never had anything close until I tried this recipe. Originally from Martha Stewart's site, I have modified it to make it a little lighter. Also, when making this the first time I didn't have any white wine on hand and decided to substitute with Mountain Dew. The citrus in the soda helps boost the lemon flavor. This is usually served with pasta; I typically use farfalle (bowtie) to mimic my restaurant favorite. Enjoy!

Chicken Piccata
Serves:4 Serving Size: 1 cutlet with 1/4 sauce-topping
Calories: Calories 119.5 Total Fat 6.3 g Saturated Fat 3.7 g Cholesterol 36.1 mg Sodium 156.6 mg Potassium 124.9 mg Total Carbohydrate 6.8 g Dietary Fiber 0.5 g Sugars 0.0 g Protein 9.2 g

Ingredients:
1/4 c. all-purpose flour
Coarse salt and freshly ground pepper
4 chicken cutlets, pounded to an even thickness (about 1/4-inch thick)
Nonstick Spray (i.e. Pam)
3 Tablespoons Diet Mountain Dew (or a dry white wine)
1/4 c. lemon juice
2 Tablespoons capers (soaked for 20 min in water, rinsed, drained)
1 Tablespoon fresh flat-leaf parsley, chopped
2 Tablespoons butter

Directions:
1. Spread flour in a shallow dish; add 3/4 teaspoon salt and 1/4 teaspoon pepper and whisk to combine. Place chicken in seasoned flour, turning to coat thoroughly, then tap off excess.
2. Heat a large skillet over medium-high heat for 2-3 minutes. Spray a light coat of cooking spray. Cook the chicken in batches, if necessary, to avoid crowding the pan (the cutlets should fit snugly in a single layer) until golden and cooked through, 2 to 3 minutes for each side. The cooking time will depend on the thickness of the cutlet. Transfer the chicken to a platter.
3. Return pan to medium heat and add soda (or wine), scraping up any browned bits from the bottom of the pan with a wooden spoon. Cook until the liquid is reduced by half, about 30 seconds. (If the liquid is reducing too quickly -- before all the browned bits have been incorporated -- take the pan off the heat.) Remove pan from heat. Add lemon juice, capers, and butter and swirl until melted and combined, then add parsley and season with salt as desired.
4.Serve

Adapted from Martha Stewart Living

Chicken Parmesean (Light)

In my book all Italian food is delicious but my favorite has always been Chicken Parmesean. I've been trying to make a healthier version for sometime but oven frying has proved difficult. The bottom crust always stuck to the pan and seemed soggy, not "fried-like" at all. That was until I discovered the Cook's Illustrated version. Using toasted Panko Crumbs (Japanese bread crumbs) and putting the breaded chicken on a rack (to allow the air to circulate and preventing the bottoms from losing the breading; all worked together to create a delicious oven-fried chicken. I now can have my favorite dish without breaking the calorie bank. ;-)


Lighter Chicken Parmesan
Yields: 6 servings; Serving Size: 1 chicken piece w/ 2 TBSP Sauce
Nutrition Info (per serving): Cal 310/ Fat 8g/ Sat Fat 2.5g/ Chol 20g/ Protein 38g/ Fiber 1g/ Sodium 790mg/ WW Points approx 7 points

Tomato Sauce
1 28 oz can of Diced Tomatoes
4 minced Garlic Cloves
1 Tbs Tomato Paste
1 tsp Olive Oil
1/4 teaspoon Red Pepper Flakes
1 Tbs minced Basil
Salt and Pepper to taste

Chicken
1 1/2 c Panko Crumbs
1 Tbs Olive Oil
1 oz Grated Parmesan
1/2 c Flour
1 1/2 tsp Garlic Powder
Salt and Pepper
3 Large Egg Whites
1 Tbs Water
3 Large Boneless skinless Chicken Breasts (about 8oz each), trimmed of excess fat and sliced into 6 servings
3 oz reduced-fat mozarella
1 Tbs minced Basil

1. Cook garlic, tomato paste, oil and red pepper flakes in a medium saucepan over medium heat until the paste begins to brown. Pour in tomatoes and cook until thickened. Turn off heat and add the basil and salt and pepper.

2. Preheat the oven to 475 degrees.

3. Toast the breadcrumbs and oil in a a 12-inch skillet over medium heat until golden. Spread the bread crumbs in a shallow bowl and allow to cool, then stir in Parmesan.

4. In a second dish , combine flour, garlic powder, 1 Tbs salt, and 1/2 tsp of pepper. In a third dish, whick together egg whites and water.

5. Line a baking sheet with foil and place a wire rack on top. (The rack is imperative if you want the bottom of the chicken to be crispy.) Pat chicken dry then season with salt and pepper. Dredge the chicken the flour mixture (shaking off the excess), then egg whites, then coat with bread crumbs. Lay chicken on the rack. Repeat with each piece.

6. Quickly spray tops of the chicken with cooking spray. Bake until the meat is no longer pink and then center feels firm, about 15 minutes

7. Remove the tray from the oven. Spoon 2 Tbs of the tomato sauce then a 2tbs of shredded mozzarella to the top of the chicken and return to the oven until the cheese has melted, about 5 minutes. Sprinkle with basil and serve.

Source: Cook's Illustrated The Best Light Recipe Book

Chicken Carbonara

A great Italian dish: Chicken Carbonara! I've tried several recipes and this one is my favorite although it is definitely not a light or low fat recipe - but that is to be expected of Carbonara!

Chicken Carbonara
Serves: 6
Nutritional Info (per serving): Calories 730.7, Total Fat 51.7g, Saturated Fat 26.6g, Cholesterol 490.7 mg, Sodium 278.2mg, Potassium 362.1 mg, Total Carbohydrate 23.9g, Dietary Fiber 1.3g, Sugars 0.3g, Protein 42.0g


INGREDIENTS
2 t. Olive Oil
4 oz. Pancetta or Bacon
2½ c Whipping Cream
1 c. Parmesan, grated
8 Egg yolks
1/4 c Basil, chopped
1/4 c. Parsley, chopped
2 t. Garlic, minced
4 c. Chicken, shredded
1 lb Spaghetti
1 T Lemon Zest

DIRECTIONS
1.Heat oil in lg. frying pan (med. heat). Add bacon and sauté till crisp. Cool till lukewarm. Whisk in cream, cheese, yolks, basil, parsley, and garlic.
2.Stir in chicken. Meanwhile, bring lg. pot of salted water to boil, cook spaghetti, drain.
3.Add spaghetti to cream mix and toss over medium heat until heated through and sauce coats spaghetti thickly (about 4 minutes). Do not boil.
4.Season with salt, pepper, and lemon zest.

Source: Giada De Laurentiis of Food Network

Garlic Citrus Roasted Chicken

This was the recipe I used in my first attempt roasting a whole chicken. The Orange Juice reduction sauce definitely gives this recipe a different approach and complements the chicken well.

Garlic Citrus Roasted Chicken
Serves: 6
Nutritional Info (per serving - skin removed): Calories 229.8, Total Fat 4.5g, Saturated Fat 1.1g, Cholesterol 103.4mg, Sodium 423.0mg, Potassium 567.0mg, Total Carbohydrate 12.3g, Sugars 3.0g, Protein 34.8g


INGREDIENTS
1 (5 to 6-pound) whole roasting chicken, neck and giblets discarded
Salt and freshly ground black pepper
1 orange, quartered
1 lemon, quartered
1 head garlic, halved crosswise, plus 3 garlic cloves, chopped
2 (14-ounce) cans reduced-sodium chicken broth
1/4 cup frozen orange juice concentrate, thawed
1/4 cup fresh lemon juice
2 tablespoons olive oil
1 tablespoon chopped fresh oregano leaves
Kitchen string or butcher twine

DIRECTIONS
1.Preheat oven to 400. Sprinkle cavity with salt and pepper. Stuff chicken with orange and lemon slices, and garlic ½’s. Using twine tie legs together. Sprinkle outside with salt and pepper.
2.Place chicken breast side up and roast for 1 hour basting occasionally.
3.In medium bowl whisk OJ, lemon juice, oil, oregano and chopped garlic. Brush chicken occasionally with mix; until thermometer on inner thigh reads 170. (approx 45 minutes).
4.Add drippings to sauce, put in sauce pot on medium heat and reduce to about 1 c.
5.Serve sauce over chicken.

Source: Giada De Laurentiis of Food Network

Grilled Chicken & Spinach Salad with Spicy Pineapple Dressing

Serves 4
Calories: 313, Fat 15.2g, Protein 28g, Carbs: 16.8, Fiber : 4.3


1 lb. Skinless, boneless chicken breast
1 tsp. Chili Powder
½ tsp. Salt
Cooking Spray
1¼ c. Cubed Fresh Pineapple
2 TB Chopped fresh cilantro
2 TB Fresh Orange Juice
4 tsp Apple Cider Vinegar
½ tsp Minced Habanero Pepper
1 garlic clove, minced
¼ c. extra-virgin olive oil
¾ c. julienne-cut peeled jicama
2/3 c. thinly sliced red pepper
½ c. thinly sliced red onion
1 pkg. Fresh Baby Spinach (about 5oz or 8 cups)


1. Heat a grill pan over medium high heat. Place chicken between 2 sheets of plastic wrap and pound to an even thickness using a meat mallet or small heavy skillet. Sprinkle both sides of chicken evenly with chili powder and salt. Lightly coat chicken with cooking spray. Add chicken to pan; cook for 3 minutes on each side or until done. Remove from pan, set aside.
2. Combine half of the pineapple, cilantro, orange juice, vinegar, habanero, and garlic in a blender; process until smooth. With blender on gradually add olive oil until well blended.
3. Combine remaining pineapple, jicama, and remaining ingredients in a large bowl. Drizzle with ¾ c. dressing, and toss gently to coat. Divide salad evenly among 4 plates. Cut chicken across the grain into thin slices; divide chicken evenly over salads. Drizzle salads evenly with remaining ¼ cup dressing.


Source: Cooking Light Magazine, July 2010 issue

Jumbalaya Bake

This is a simple dish that tastes anything but simple! Because of it's simplicity you can change up some of the ingredients (like adding some cooked shrimp).

Jumbalaya Bake
Serves: 6
Nutritional Info (per serving): Calories 278.1, Total Fat 9.5 g, Saturated Fat 4.0g, Cholesterol 26.9 mg, Sodium 973.9 mg, Potassium 30.2 mg, Total Carbohydrate 34.6 g, Dietary Fiber 1.8 g, Sugars 3.0g, Protein 12.0g

INGREDIENTS
1 lb Boneless, skinless, chicken breast (cut in 1 inch pieces)
1 can Diced Tomato (14oz)
¾ c. Diced onion
8oz. Hot sausage
1 box Zataran jumbalaya mix
1 can Reduced sodium chicken broth (14oz)

DIRECTIONS
1.Preheat oven to 350.
2.In a 2 quart casserole dish stir all ingredients till thoroughly combined.
3.Cover tightly with foil
4.Bake for 70-85 minutes
Tip: I usually stir it at about 70 minutes and let bake for another 5-10 minutes


Source: Slow-Cooker Meals Book1/Semi-Homemade by Sandra Lee

Chicken Taco Soup

This is another great crock pot meal. A favorite in our house! Leftovers keep very well (if you have any left!), and if you already have leftover cooked chicken you could use it in place of the uncooked and have this delicious soup in an instant.

Chicken Taco Soup
Serves: 4 - 6
Nutritional Info (1/4 serving): Calories 375.8, Total Fat 3.1g, Saturated Fat 0.9g, Cholesterol 30.9mg, Sodium 1,539.3mg, Potassium 864.4mg, Total Carbohydrate 62.9g, Dietary Fiber 15.6g, Sugars 5.4g, Protein 29.1g


INGREDIENTS
1 Onion, Chopped
1 can Chili Beans (16 oz)
1 can Black Beans (16 oz)
1 can Whole Kernal Corn (drained), 16 oz.
1 can Tomato Sauce (8oz)
1 can Chicken Broth (10 oz)
2cans Diced Tomatoes w/ green chilles, undrained
1pkg Lawry’s Taco Seasoning
3 Boneless, Skinless Chicken Breasts

DIRECTIONS
1.Place the onion, chili beans, black beans, corn, tomato sauce, broth, and diced tomatoes in a slow cooker. Add taco seasoning, and stir to blend. Lay chicken breasts on top of the mixture, pressing down slightly until just covered by the other ingredients. Set slow cooker for low heat, cover, and cook for 5 hours.
2.Remove chicken breasts from the soup, and allow to cool long enough to be handled. Shred chicken (I use two forks to save time on cooling). Stir the shredded chicken back into the soup, and continue cooking for 2 hours.

Source: Safeway.com recipe section - Modified by Erica Marlin

Asian Glazed Chicken

The original recipe calls for drumsticks - which I have made and they are awesome, but this time I diced up chicken breast (2) instead. I do this (and occasionally double to recipe) to ensure leftovers. The left overs make great lettuce wraps for lunch the next day. All credit for this delicious dish goes to Gina at skinnytaste.com be sure to check out her blog on amazing Weight Watcher Recipes (see link below).

Servings: 4 • Serving Size: 2 drumsticks Points: 5 ww pts
Calories: 213 • Fat: 4.7 g Protein: 27.5 g Carb: 12.7 g Fiber: 0.4 g

Ingredients:
• 8 med. Chicken drumsticks, skin removed
• Pam spray oil
• 1 cup water
• 1 tbsp Sriracha hot sauce (more or less to taste)
• 1/2 cup balsamic vinegar
• 1/2 cup soy sauce
• 4 tsp agave nectar (or sugar)
• 3 cloves garlic
• 1 tsp ginger, grated
• 2 tbsp chives or scallions, chopped
• 1 tsp sesame seeds

In a heavy large saucepan, brown chicken on high for 3-4 minutes with a little spray oil. Add water, balsamic, soy sauce, agave, garlic, ginger, hot sauce and cook on high until liquid comes to a boil. Reduce heat to low and simmer, covered for about 20 minutes. Remove cover and bring heat to high, allowing sauce to reduce down, about 8 minutes until it becomes a thick glaze, turning chicken occasionally. (Keep an eye on glaze, you don't want it to burn when it start becoming thick) Transfer chicken to a platter and pour glaze on top. Top with chives and sesame seeds and serve

Source: Gina at www.skinnytaste.com