We had this chicken for the second time in a week tonight. I love that the gravy has that little lemon zing...it's different and springlike. And, am I ever ready for spring??
Chicken in Creamy Gravy
1 lb BSCB
1 T. Canola oil
1 can FF cream of chicken w/broccoli soup
1/4 c. FF milk
2 t. lemon juice
1/8 t. pepper
4 lemon slices
In large nonstick skillet, cook chicken in oil until browned on both sides, approx 10 min; drain. In large bowl combine soup, milk, juice and pepper. Pour over chicken. Top each chicken breast with a lemon slice. Reduce heat; cover and simmer until chicken is done, about 5 minutes.
*I used cream of chicken because I didn't have the broccoli soup and served it with rice and green beans. If you wanted a stronger lemon flavor I would use lemon pepper on the chicken as you browned it.
4 servings
NI: 232 cal; 7 g fat; 5 g fiber...less fiber if you use plain cream of chicken.
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Thursday, April 9, 2009
Monday, April 6, 2009
Cookies and Cream Banana Bread
I know that I have posted another banana bread recipe but this is quite simply the best ever. I've made it twice in a week! Oh yeah baby!
Cookies and Cream Banana Bread
Cookies and Cream Banana Bread
1 1/2 sticks margarine
1 c. white sugar
2 eggs
4 medium bananas smashed well
1 1/2 t. vanilla
1 c. flour
1/2 t. baking soda
1/2 t. cinnamon
1/4 t. salt
15 Oreo cookies, broken into pieces (Brianne liked Double Stuff better than regular because it made it gooier)
Glaze:
1 C. powdered sugar
2-3 T. milk
1. Preheat oven to 350 degrees. Cream butter and sugar together. Add eggs one at a time mixing well. Add vanilla and bananas and combine
2. Add dry ingredients and mix just until combined
3. Gently fold in Oreos
4. Pour batter into 2 loaf pans sprayed with PAM
5. Bake 28-35 mins or until toothpick inserted in center comes out clean
6. Turn out onto wire rack, cool
7. Whisk powdered sugar and milk together until drizzling (yes that is a word, I'm sure of it) consistency
8. Drizzle glaze over loaves
16 slices per loaf
Cal 131; Fat 6 g; Fiber .6g per serving
Monday, March 16, 2009
Cheese Vegetable Chowder
Have you ever eaten at the Lion House?? It is so good, I love to go there and eat myself silly. One of my favorite things there is the Cheese Vegetable Chowder. However, in true fat chick fashion I always am going through it in my head making changes and wondering what would happen if I added this or that or what if I did this instead....it's a sickness I am sure.
This soup recipe is adapted from the Lion House Cheese Chowder recipe but I have added way more vegetables, more cheese, changed out part of the milk for half and half...you get the idea! :) The beauty of this one is you truly can make it your own and it's impossible to mess up. If you are a food storage user upper this is fine with powdered milk, bouillion cubes, cheese powder and dehydrated or canned veggies etc.
Cheese Vegetable Chowder
approx 10 servings
1 cup onion, chopped
1/3 cup margarine
1/4 cup flour
2 1/2 Tbls cornstarch
1 tsp salt
1 tsp white pepper
1/2 tsp paprika
1/4 tsp cayenne pepper
5 cups chicken broth
2 cups half and half
2 cups milk
1 1/2 cups carrots
1 1/2 cups celery
2 cups potatoes, chopped
1/4 cup chopped celery
2 cups sharp cheddar cheese
Cook vegetables in chicken broth for approx 20 min or until cooked through.
Saute onion in melted butter until transparent but not brown, add flour and cornstarch, parprika, cayenne, salt and pepper. Cook for 5-10 min to cook out flour taste. Add to vegetables and broth. Add half and half and milk. Cook stirring constantly until thickened. Add cheese and stir until melted. I usually dump everything into the crock pot at this point on low. Add parsley just before serving so it is pretty and green. Garnish with bacon bits if you like. (Bacon isn't included in the nutrional info)
Calories 307; Total Fat 20g; Total Carbs 17.6g; Fiber 1.9g; Protein 12.5g
This soup recipe is adapted from the Lion House Cheese Chowder recipe but I have added way more vegetables, more cheese, changed out part of the milk for half and half...you get the idea! :) The beauty of this one is you truly can make it your own and it's impossible to mess up. If you are a food storage user upper this is fine with powdered milk, bouillion cubes, cheese powder and dehydrated or canned veggies etc.
Cheese Vegetable Chowder
approx 10 servings
1 cup onion, chopped
1/3 cup margarine
1/4 cup flour
2 1/2 Tbls cornstarch
1 tsp salt
1 tsp white pepper
1/2 tsp paprika
1/4 tsp cayenne pepper
5 cups chicken broth
2 cups half and half
2 cups milk
1 1/2 cups carrots
1 1/2 cups celery
2 cups potatoes, chopped
1/4 cup chopped celery
2 cups sharp cheddar cheese
Cook vegetables in chicken broth for approx 20 min or until cooked through.
Saute onion in melted butter until transparent but not brown, add flour and cornstarch, parprika, cayenne, salt and pepper. Cook for 5-10 min to cook out flour taste. Add to vegetables and broth. Add half and half and milk. Cook stirring constantly until thickened. Add cheese and stir until melted. I usually dump everything into the crock pot at this point on low. Add parsley just before serving so it is pretty and green. Garnish with bacon bits if you like. (Bacon isn't included in the nutrional info)
Calories 307; Total Fat 20g; Total Carbs 17.6g; Fiber 1.9g; Protein 12.5g
Monday, March 9, 2009
Biggest Loser Chicken Strips
One of my favorite TV shows is Biggest Loser. As I sit there on the couch eating my ice cream it's hard to not get just a little bit motivated to try harder in my own weight loss. Well, OK. If I were TRULY motivated I would probably choose a different, more healthy snack to eat while watching but it is all about baby steps after all, right?
Last week they had guest chef Rocco De Spirito on the show and he showed the contestants how to make chicken fingers more healthy. This is my take on his recipe. It is basically the same but I have swapped out the whole wheat bread crumbs for Panko because I can't find whole wheat organic in my local grocery store and I like the crunch of the Panko. I also increased the cayenne pepper a bit and reduced the buttermilk. Cause really, a whole quart seems like a huge waste to me.
When you get to the baking step it works best to cook the strips in 2 batches so that they are not squished together on the baking rack. If you have a baking sheet large enough to put 2 racks on that would be ideal. The chicken needs the air circulation to crisp up correctly. So, don't be in a rush and try to do it all at once....I wouldn't know anything about that.
Biggest Loser "Fried" Chicken
Serves 8
2 pounds chicken tenders
1 pint lowfat buttermilk
2 1/2 cups breadcrumbs
1 cup cornstarch
2 teaspoons paprika
1 Tablespoon + 1 teaspoon organic seasoning Salt
1 tablespoon ground black pepper
1/4 teaspoons cayenne pepper
4 egg whites, beaten to very soft peaks
Pam cooking spray or olive oil
DIRECTIONS
1. Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.
2. Drain and blot with paper towels to remove excess buttermilk.
3. Meanwhile, preheat oven to 325 degrees Fahrenheit.
4. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool. (You don't absolutely have to do this but it gives the crumbs that nice caramel color tricking your senses into thinking they have been fried. If pale, Caucasian, chicken strips don't bother you by all means skip this step)
5. Increase oven heat to 450 degrees Fahrenheit.
6. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish - mix well.
7. Dredge drained and blotted chicken tenders in seasoned starch.
8. Next, coat dredged tenders thoroughly with beaten egg whites.
9. Last, dip tenders in toasted Panko to fully coat.
10. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired.
11. Bake for about 12 - 15 minutes or until outside is crispy and chicken is just cooked through and juicy.
For Eight Servings
Nutrient Analysis – per serving
Calories: 270; Total Fat: 4g; Total Carb: 27g; Fiber: 2g; Protein: 28g
Last week they had guest chef Rocco De Spirito on the show and he showed the contestants how to make chicken fingers more healthy. This is my take on his recipe. It is basically the same but I have swapped out the whole wheat bread crumbs for Panko because I can't find whole wheat organic in my local grocery store and I like the crunch of the Panko. I also increased the cayenne pepper a bit and reduced the buttermilk. Cause really, a whole quart seems like a huge waste to me.
When you get to the baking step it works best to cook the strips in 2 batches so that they are not squished together on the baking rack. If you have a baking sheet large enough to put 2 racks on that would be ideal. The chicken needs the air circulation to crisp up correctly. So, don't be in a rush and try to do it all at once....I wouldn't know anything about that.
Biggest Loser "Fried" Chicken
Serves 8
2 pounds chicken tenders
1 pint lowfat buttermilk
2 1/2 cups breadcrumbs
1 cup cornstarch
2 teaspoons paprika
1 Tablespoon + 1 teaspoon organic seasoning Salt
1 tablespoon ground black pepper
1/4 teaspoons cayenne pepper
4 egg whites, beaten to very soft peaks
Pam cooking spray or olive oil
DIRECTIONS
1. Soak chicken tenders in refrigerator, in buttermilk, for 6 hours or overnight.
2. Drain and blot with paper towels to remove excess buttermilk.
3. Meanwhile, preheat oven to 325 degrees Fahrenheit.
4. Lay bread crumbs out on a baking sheet and bake until golden brown, stirring occasionally, about 40 minutes. Cool. (You don't absolutely have to do this but it gives the crumbs that nice caramel color tricking your senses into thinking they have been fried. If pale, Caucasian, chicken strips don't bother you by all means skip this step)
5. Increase oven heat to 450 degrees Fahrenheit.
6. Combine cornstarch, paprika, seasoning salt, black pepper, and cayenne in a large Pyrex dish - mix well.
7. Dredge drained and blotted chicken tenders in seasoned starch.
8. Next, coat dredged tenders thoroughly with beaten egg whites.
9. Last, dip tenders in toasted Panko to fully coat.
10. Place chicken tenders on a foil-lined baking sheet, fitted with a baking rack. Lightly spray chicken on both sides with Pam and season lightly with salt, if desired.
11. Bake for about 12 - 15 minutes or until outside is crispy and chicken is just cooked through and juicy.
For Eight Servings
Nutrient Analysis – per serving
Calories: 270; Total Fat: 4g; Total Carb: 27g; Fiber: 2g; Protein: 28g
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