The Anti-Chicken Fingers Movement - Lemon Chicken Stir-Fry

I love lemon and chicken - and this has got to be one of my favorite recipes.  The original recipe calls for mushrooms and carrots, I substitute broccoli and serve on brown rice. 



Lemon Chicken Stir-Fry
1 lemon
1/2 cup reduced-sodium chicken broth
3 tablespoons reduced-sodium soy sauce
2 teaspoons cornstarch
1 tablespoon canola oil
1 pound boneless, skinless chicken breasts, trimmed and cut into 1-inch pieces
1 cup broccoli
2 cups snow peas, (6 ounces), stems and strings removed
1 bunch scallions, cut into 1-inch pieces, white and green parts divided
1 tablespoon chopped garlic


PREPARATION
Grate 1 teaspoon lemon zest and set aside. Juice the lemon and whisk 3 tablespoons of the juice with broth, soy sauce and cornstarch in a small bowl.


Heat oil in a large skillet over medium-high heat. Add chicken and cook, stirring occasionally, until just cooked through, 4 to 5 minutes. Transfer to a plate with tongs. Add broccoli to the pan and cook until the carrots are just tender, about 5 minutes. Add snow peas, scallion whites, garlic and the reserved lemon zest. Cook, stirring, until fragrant, 30 seconds. Whisk the broth mixture and add to the pan; cook, stirring, until thickened, 2 to 3 minutes. Add scallion greens and the chicken and any accumulated juices; cook, stirring, until heated through, 1 to 2 minutes.


Buon appetito! Leah

The Anti-Chicken Fingers Movement ~ Chicken & Mushrooms in Garlic White Wine Sauce

Hello low calorie, and lower carb if you wish to serve without the whole grain rice!  This meal was a huge hit at our house.  My husband prefers beef over chicken and hates rice...so I was more than surprised when he (he, being an understater, and never an overstater) told me three times how much he enjoyed the meal, asked me to make it again, and let me know it had the perfect amount of spices in it.  Callie asked for seconds, "more mushrooms please!" and Clayton lapped his up as well.  Score!

• 8 chicken tenderloins, 16 oz total
• 2 tsp butter
• 2 tsp olive oil
• 1/4 cup whole wheat flour
• 3-4 cloves garlic, minced
• 12 oz sliced mushrooms
• 1/4 cup white wine
• 1/3 cup fat free chicken broth
• salt and fresh pepper to taste
• 1/4 cup chopped fresh parsley (I didn't use this)
• Cooked Brown Rice (desired amount to serve with Chicken)

Preheat oven to 200°. Season chicken with salt and pepper. Lightly dredge in flour. 

Heat a large skillet on medium heat; when hot add 1 tsp butter and 1 tsp olive oil. Add chicken to the skillet and cook on medium heat for about 5 minutes on each side, or until chicken is no longer pink. Set aside in a warm oven.

Add additional oil and butter to the skillet, then garlic and cook a few seconds; addmushrooms, salt and pepper stirring occasionally until golden, about 5 minutes.

Add wine, chicken broth, parsley; stir the pan with a wooden spoon breaking up any brown bits from the bottom of the pan. Cook a few more minutes or until the liquid reduces by half. Top the chicken with the mushroom sauce and serve.  ~ Happy Eating Friends! Trina

The Anti-Chicken Fingers Movement ~Cheese & Jalapeño Baked Stuffed Chicken

This meal is officially one of my favorites, healthy...and delicious.  I have to admit the kids weren't crazy about the southwest salad, and I made their chicken without the jalapeno mixture, just in case it was too spicy.  I will definitely be making this yummy dish again!

Ingredients for chicken: 

·                     2 slices center cut bacon, cooked and crumbled (I used Turkey)

·                     3 jalapeños, chopped (removed seeds for mild)

·                     3 oz 1/3 less fat cream cheese, softened

·                     4 oz reduced fat shredded cheddar jack 

·                     8 thin sliced skinless chicken breast cutlets, 3 oz each-or four full breasts, sliced in 1/2

·                     1 1/2 to 2 cups Italian seasoned whole wheat breadcrumbs (or regular whole wheat bread crumbs with italian seasoning mixed in, or regular italian seasoning breadcrumbs)

·                     1 1/2 juicy limes, juice of (I used 3 limes)

·                     1 tbsp olive oil

·                     salt and fresh pepper

·                     olive oil non-stick spray

Ingredients for southwest bean and corn salad: 

• 1 1/2 to 2-cups corn
• 1-can black beans, rinsed & drained
• 1/2-small or med red onion, minced
• 1-Avocado, chopped
• 1/8 to 1/4 cup of chopped fresh cilantro
• 2-Tbl Oil
• garlic salt to taste

Directions Chicken:

Wash and dry chicken cutlets, season with salt and pepper.  Preheat oven to 450°. Lightly spray a baking dish with non-stick spray.

Combine cream cheese, cheddar, scallions, jalapeño and bacon crumbles in a medium bowl.

Lay chicken cutlets on a working surface and spread 2 tbsp of cream cheese mixture on each cutlet. Loosely roll each one, secure the ends with toothpicks to prevent the cheese from oozing out.

Place breadcrumbs in a bowl; in a second bowl combine olive oil, lime juice, salt and pepper.

Dip chicken in lime-oil mixture, then in breadcrumbs and place seam side down on a baking dish. Repeat with the remaining chicken. When finished, lightly spray the top of the chicken with oil spray.
Bake 22-25 minutes, serve immediately

Directions southwest bean and corn salad:

mix all ingredients together & serve w/chicken!

Happy Healthy Eating Friends! ~ Trina