August 8th, 2017

Whole Wheat Pancakes

1 cup whole wheat flour
1 tablespoon sugar
2 teaspoons baking powder
1/4 teaspoon salt
1 egg
1 cup milk
2 tablespoons oil
additional oil for frying

  1. Oil a frying pan (nonstick pans are very helpful).
  2. Mix the flour, sugar, baking powder and salt in one bowl.
  3. In another bowl, scramble the egg, then add the milk and the 2 tablespoons of oil.
  4. Mix the dry and wet ingredients together, well enough to eliminate dry spots but no more.
  5. Heat the frying pan to medium temperature.
  6. Pour a pancake, about 4 inches in diameter using about a 1/4 cup of batter.
  7. The pancake will bubble. When the bubbling settles down and the edges are slightly dry, flip the pancake.
  8. When the pancake looks done, remove it and start another one.

These are slightly healthier than pancakes made with white flour, as they have more fiber. Be creative and don’t limit yourself to just maple syrup – how about a fruit topping, depending on the season? Of course, you could just put the fruit on the side and still have a very good breakfast, but combining them can be fun too.

August 8th, 2017

Pineapple Barbeque Chicken

2 cups barbeque sauce
1 15 oz can pineapple chunks
4 boneless, skinless chicken breasts
1 chopped bell pepper

Combine barbeque sauce and juice from pineapple chunks in a bowl.

Place chicken in slow cooker. Pour sauce over it.

Cook on low for 6-8 hours, adding pineapple and bell pepper late in the cooking.

Editor’s Note:

I always recommend adding fruits and vegetables late in the cooking with a slow cooker if you like them a little crunchy. Add them early on and they tend to lack flavor.

August 8th, 2017

Pesto Breaded Chicken

4 boneless, skinless chicken breasts
2-3 tbsp pesto
1/2 cup bread crumbs

  1. Preheat oven to 375 degrees F
  2. Coat chicken with pesto then cover with bread crumbs.
  3. Place in baking pan and bake uncovered until chicken is no longer pink, about 35-45 minutes.

August 8th, 2017

Mediterranean Chicken Un-salad

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.

August 8th, 2017

Italian Chicken and Potatoes

4 boneless skinless chicken breasts
1 cup Italian salad dressing
2 tsp. Italian seasoning
1 cup grated parmesan
8 potatoes; peeled, cut into wedges

Directions

  1. Place chicken in bottom of crockpot.
  2. Sprinkle with half Italian dressing, spices, and the grated cheese.
  3. Put potatoes over chicken. Sprinkle with remaining ingredients.
  4. Cook on low 6-8 hours.

August 8th, 2017

Honey Rosemary Chicken

1/4 cup honey
1/4 cup balsamic vinegar
1-2 tbsp dried rosemary
2 tbsp olive oil
6 skinless chicken breasts
1/2 tsp salt
1/4 tsp pepper

  1. Mix honey, vinegar, rosemary, and oil.
  2. Place chicken in resealable plastic bag. Pour in mixture. Seal and turn the bag over to coat the chicken. Refrigerate for at least two hours.
  3. Preheat oven to 350 degrees F.
  4. Place chicken in 9×13 baking pan. Sprinkle with salt and pepper.
  5. Bake for about one hour, basting occasionally with marinade.

August 8th, 2017

French Potato and Chicken Salad

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.

August 8th, 2017

Easy Chicken Fajitas

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.

August 8th, 2017

Easy Breaded Chicken

4 skinless, boneless chicken breasts
1 cup Italian salad dressing
1-1/2 cups Italian style dry bread crumbs
1/2 cup grated Parmesan cheese
1-2 cloves minced garlic

Directions

  1. Marinate chicken in salad dressing for 1/2-2 hours (optional, otherwise dip chicken in dressing)
  2. Preheat oven to 350 degrees.
  3. Mix bread crumbs, Parmesan cheese and garlic.
  4. Coat chicken breasts with bread crumbs.
  5. Place in lightly greased baking dish. Bake about 30 minutes or until chicken is done.

Note: I like to cut the chicken into smaller pieces and make chicken nuggets. They freeze well for quick lunches and my kids love them.

August 8th, 2017

Country Captain Chicken with Rice (Slow Cooker)

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.

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