Herb and Cheese-Stuffed Chicken Breasts

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Here is another great recipe and this time we are using Laughing Cow cheese rather than Goat cheese. Serve with fresh spinach sautéed with crushed red pepper. 

Servings: 4 

Per serving: 

One Leaner Protein 

1/4 snack 

1 fat 

1 condiment 

1 vegetable serving 

Preparation Time: 20 minutes 

Ingredients: 

· 1 packet Medifast crackers, crushed 

· 2 tablespoons chopped fresh mint 

· 2 tablespoons chopped fresh flat-leaf parsley 

· 4 wedges Light Laughing Cow cheese 

· 4 (8-ounce) skinless, boneless chicken breast halves 

· 1/2 teaspoon kosher salt, divided 

· 2 teaspoons olive oil, divided 

· 1/4 teaspoon crushed red pepper 

· 4 cups fresh spinach 

Preparation 

1. Preheat broiler to high. 

2. Combine first 4 ingredients in a small bowl. Cut a horizontal slit through thickest portion of each breast half to form a pocket. Stuff 2 tablespoons cheese mixture into each pocket; close opening with a wooden pick. Sprinkle chicken with 1/4 teaspoon salt. 

3. Heat a large nonstick skillet over medium-high heat; add 1 teaspoon olive oil to pan. Add chicken to pan, and cook for 2 minutes on 1 side or until browned. Arrange chicken on a baking sheet (browned side up); broil for 8 minutes or until done. 

4. Heat skillet over medium-high heat. Add remaining 1 teaspoon oil, red pepper, and spinach; cook for 2 minutes or until spinach wilts. Stir in the remaining 1/4 teaspoon salt.

 

Source: yourdietdiva.com

Chicken Stuffed with Spinach, Cheese and Pine Nuts

Servings: 4 (serving size: 1 stuffed chicken breast half)

Per serving
One Leaner protein serving
One fat
2 condiments
1.25 vegetable servings

Ingredients:
5 ounces fresh spinach, chopped
1/2 cup (2 ounces) crumbled low fat goat cheese
2 tablespoons pine nuts, toasted
1 teaspoon fresh thyme, minced
2 teaspoons fresh lemon juice
2 garlic cloves, minced
4 (8-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
1/2 cup fat-free, lower-sodium chicken broth

Directions:

1. Preheat oven to 350°.

2. Heat a large nonstick ovenproof skillet over medium-high heat. Add spinach to pan; cook 1 minute or until spinach wilts, tossing constantly. Place spinach in a colander; press until barely moist. Wipe pan clean.

3. Combine spinach, cheese, nuts, thyme, juice, and garlic. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff 3 tablespoons filling into each pocket. Seal with wooden picks. Sprinkle chicken with salt and pepper.

4. Heat oil in pan over medium-high heat. Add chicken; cook 3 minutes on each side or until brown. Add broth, and cover pan. Place pan in oven. Bake at 350° for 15 minutes or until done.

Revised recipe from Cooking Light - SEPTEMBER 2010
Source: yourdietdiva.com

Herbed Arugula-Tomato Salad with Chicken

Dress up quick-cooking cutlets with a homemade vinaigrette and freshproducefor an easy Mediterranean-inspired meal.

Servings: 4

Per serving
One Leaner serving
3 condiments
1 fat
2 ¼ vegetable servings

Ingredients

· 5 teaspoons extra-virgin olive oil, divided
· 1 teaspoon grated lemon rind
· 1 tablespoon fresh lemon juice
· 4 (8-ounce) chicken breast cutlets -
· Cooking spray
· 3/4 teaspoon salt, divided
· 1/2 teaspoon freshly ground black pepper, divided
· 2 cups halved cherry tomatoes
· 1 (5-ounce) package baby arugula
· 1 1/2 tablespoons white wine vinegar
· 1 teaspoon dried herbs de Provence –
· 1/2 teaspoon Dijon mustard
· 1 garlic clove, minced

 Directions:
1. Combine lemon rind, juice, and chicken cutlets; let stand 5 minutes.
2. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Sprinkle chicken evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Add chicken to pan; cook 2 minutes on each side or until done. Remove from heat; keep warm.
3. Combine tomatoes and arugula in a large bowl. Combine vinegar, herbes de Provence, mustard, garlic, remaining 1/4 teaspoon salt, and remaining 1/4 teaspoon pepper; gradually add 5 teaspoons of oil, stirring vinaigrette constantly with a whisk. Drizzle the vinaigrette over salad; toss gently to coat. Divide salad evenly among 4 plates. Cut chicken cutlets across the grain into thin slices; arrange 1 sliced cutlet over each salad.

Modified from recipe found at Cooking Light MAY 2010
Source: yourdietdiva.com

Wok-Seared Chicken & Vegetables

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Serves: 4 

Per serving: 

1 leaner protein 

1 vegetable serving 

3 condiments 

1 fat 

Ingredients: 

1 teaspoon coriander seeds 

1 teaspoon cumin seeds 

1 teaspoon fennel seeds 

1/4 teaspoon salt 

1/2 teaspoon ground turmeric 

2 pounds boneless, skinless chicken breasts, trimmed and cut into 1-inch cubes 

4 teaspoons canola oil, divided 

1 1/2 cups green bell pepper, cut into 1-inch cubes 

1 cup sliced spring onion 

4 large cloves garlic, thinly sliced 

3 dried red chilies, such as Thai, cayenne or chile de arbol, stemmed 

2 teaspoons lime juice 

1/2 cup firmly packed fresh mint leaves, finely chopped

Directions 

1. Grind coriander, cumin and fennel seeds in a spice grinder (such as a clean coffee grinder) or a mortar and pestle until the mixture resembles coarsely ground pepper. Transfer to a medium bowl and add salt and turmeric; stir to combine. Add chicken and stir until coated with the spice mixture. 

2. Preheat a wok or a well-seasoned cast-iron skillet over high heat. Add 2 teaspoons oil. When the oil is shimmering, bell pepper, onion, garlic and chilies. Cook, stirring until the vegetables begin to brown, 4 to 6 minutes. Transfer to a plate. 

3. Reduce heat to medium-high and add the remaining 2 teaspoons oil to the pan. Add the chicken and seasonings from the bowl and cook, stirring, until no longer pink in the middle, 5 to 7 minutes. Stir in the vegetables, lime juice and mint and cook until heated through, about 30 seconds. 

Calories 271 per serving

Serve over 1 cup of shirataki noodles per serving. This will add 2 vegetable servings.

Source: yourdietdiva.com

Roast Chicken with Balsamic Bell Peppers

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 Servings: 4 servings 

Per Serving: 

1 Leaner protein 

3 condiments 

1 fat 

1.5 vegetables 

Ingredients: 

 3/4 teaspoon salt, divided 

1/2 teaspoon fennel seeds, crushed 

1/2 teaspoon black pepper, divided 

1/4 teaspoon garlic powder 

1/4 teaspoon dried oregano 

4 (8-ounce) skinless, boneless chicken breasts 

4 teaspoons olive oil, divided 

10 sprays Cooking spray 

2 cups thinly sliced red bell pepper 

1 cup thinly sliced yellow bell pepper 

1 tablespoon sliced shallots 

1 1/2 teaspoons chopped fresh rosemary 

1 cup fat-free, less-sodium chicken broth 

1 tablespoon balsamic vinegar 

Directions: 

1. Preheat oven to 450°. 

2. Heat a large skillet over medium-high heat. Combine 1/2 teaspoon salt, fennel seeds, 1/4 teaspoon black pepper, garlic powder, and oregano. Brush chicken with 1 1/2 teaspoons oil; sprinkle spice rub over chicken. Add 1 1/2 teaspoons oil to pan. Add chicken; cook 3 minutes or until browned. Turn chicken over; cook 1 minute. Arrange chicken in an 11 x 7–inch baking dish coated with cooking spray. Bake at 450° for 10 minutes or until done. 

3. Heat remaining olive oil over medium-high heat. Add bell peppers, shallots, and rosemary; sauté 3 minutes. Stir in broth, scraping pan to loosen browned bits. Reduce heat; simmer 5 minutes. Increase heat to medium-high. Stir in vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook 3 minutes, stirring frequently. Serve bell pepper mixture over chicken.

 

Source: yourdietdiva.com

Sticky Chicken

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Servings: 4 

Per Serving: 

1 Leaner serving 

3 condiments 

This roasted chicken gets its sticky coating from the juices it releases while being baked. 

Ingredients: 

1 large roasting chicken (3-4 lbs.) 

1/2 teaspoon salt - 2 condiments 

1 1/2 teaspoon paprika – 3 condiments 

1/2 teaspoon cayenne pepper 1 condiment 

1 teaspoon onion powder – 2 condiments 

1 teaspoon thyme – 1 condiment 

1/2 teaspoon white pepper -1 condiment 

1/2 teaspoon garlic powder – 1 condiment 

1/2 teaspoon black pepper – 1 condiment 

Directions 

1. In a small bowl, thoroughly combine all the spices. Remove giblets from chicken & clean the cavity well and pat dry with paper towels. Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin. Place in a re-sealable plastic bag, seal and refrigerate overnight. 

2. When ready to roast chicken, place in a shallow baking pan. Roast, uncovered, at 250° F for 5 hours. After the first hour, baste the chicken occasionally (every half hour or so) with pan juices. The pan juice will start to caramelize on the bottom of the pan and the chicken will turn golden brown. If the chicken contains a pop-up thermometer, ignore it. Let chicken rest about 10 minutes before carving.

Slow Cooked Marinara Chicken with Vegetables

 

Prep time: 15 minutes

Cook time: 6 to 7 hours

Ingredients:

2 pounds boneless, skinless chicken breasts

4 cloves garlic, peeled and crushed

2 cups fresh or low sodium canned tomatoes, drained

4 medium ribs celery, diced (1 cup)

2 small zucchini, diced (2 cups)

1 cup bell pepper, cored, seeded, and diced

1 ½ cups Walden Farms Marinara Sauce – Walden Farms (If you use regular marinara sauce you can only use 2 tablespoons)

1 tsp dried basil

1 tsp dried thyme 

Directions:

Place the chicken in the slow cooker; add the garlic, tomatoes, celery, zucchini, and pepper.  Pour the marinara sauce over all, and sprinkle the basil and thyme on top.  Set the slow cooker on low and cook for 6 to 7 hours. Before serving, shred the chicken with a fork.

Yield: 4 servings

Per serving: 

1 Leaner protein 

3 condiments 

3 vegetable servings 

Feta Chicken and Vegetables

Feta Chicken and Vegetables

Crumbled feta cheese and fresh vegetable strips bring the flavor of the Mediterranean to the table in no time with this quick all-in-one dish.

Makes 4 servings.

Ingredients:

1 Tb crushed Medifast Multigrain Crackers 

1/2 teaspoon dried marjoram or thyme 

1/4 teaspoon black pepper 

1/8 teaspoon salt 

2 (6-ounce) skinned, boned chicken breast halves 

1 teaspoon olive oil 

5 sprays of cooking spray 

1 cup red bell pepper strips 

1/2 cup vertically sliced red onion 

1/3 cup fat-free, less-sodium chicken broth 

1 teaspoon white wine vinegar 

1/4 cup (1 ounce) crumbled low fat feta cheese, divided 

Oregano sprigs (optional) 

Preparation:

Combine first 4 ingredients in a shallow dish. Dredge chicken in flour mixture. Heat oil in a nonstick skillet coated with cooking spray over medium-high heat. Add chicken, and cook 4 minutes on each side or until browned. Remove chicken from pan; keep warm. Add bell pepper, onion, broth, and vinegar to pan; cook 5 minutes or until vegetables are soft, stirring frequently. 

Spoon bell pepper mixture into a bowl; stir in 2 tablespoons cheese. Return chicken to pan, and sprinkle with 2 tablespoons cheese. Cover; cook over low heat 2 minutes or until cheese melts. Divide the vegetable mixture evenly between 2 plates, and top each serving with a chicken breast half. 

Garnish with oregano sprigs, if desired.  

Per serving:

1 lean serving 

3 condiments 

¼ of a vegetable serving 

Source: yourdietdiva.com