Freezer Friendly Bacon-Wrapped Chicken

This is one of my favorite go-to freezer friendly dishes.  These moist Bacon-Wrapped Chicken breasts are stuffed with onion and chive cream cheese then wrapped in bacon.  My family always gobbles them up.

This recipe reminds me of the first time we invited an Italian family (Davide and Ester and their two kids) over for lunch after church.  My older son, Graham, had gotten to know Davide through his involvement in the youth group.  They seemed like such a sweet family, and we really wanted to get to know them better.

Davide and Ester speak very good English, but sometimes communication could still be a little challenging, but I guess that can be true even when both parties speak English as their first language.  At the time, we all attended chapel services on base.  The chapel offered two Sunday morning services.  We typically attended the earlier service, and Davide and Ester attended the later service.  When I invited them for lunch I explained that we would attend the early service, but let them know if they wanted to attend the late service they could meet us at the house.  Davide said they would attend both services and meet us after church; at least that is what I thought he said.  Attending two Sunday morning services didn't make a lot of sense to me, but who am I to judge, and besides it would give me enough time to have lunch ready.  Much to my surprise they met up with us after the early service and were ready to go.

Typically when entertaining I like to get everything ready before the guests arrive so that I can relax and enjoy my guests.  I definitely don't like to put my guests to work especially the first time I have them over.  However, I had lots to do before we could eat so I reluctantly asked Ester to help prepare the Bacon-Wrapped Chicken.  We had a great time in the kitchen together, and she loved learning to cook American style.  I think we had more fun cooking than we would have had just sitting and talking.

We became very good friends during our time in Italy.  At our going away party Ester was wearing a lovely turquoise necklace, which is one of my favorite colors.  I told her that I thought it was really cute.  As she was getting ready to leave she insisted that I have her necklace.  I was so touched by her thoughtfulness, but told her that I could not take her necklace.  Ester is sweet but stubborn, and she wouldn't hear of it.  After some persuasion, I accepted the gift. I love it.  Every time I look at it or wear it I think of sweet Ester.  She will always be in my heart regardless of how many miles or years separate us.

Freezer Friendly Bacon-Wrapped Chicken

yields: 12 servings

12 boneless skinless chicken breasts halves

2 cartons (8 ounces each) whipped cream cheese with onion and chives

2 Tbsp butter (I typically leave out the butter.)

Salt to taste

12 bacon strips 

1. Flatten chicken breasts to 1/2 inch thickness. 
2. Spread 3 Tbsp cream cheese over each. 

1. Dot with butter and sprinkle with salt; roll up. 
2. Wrap each with a bacon stip. 
3. Place seam side down, in a greased pan. 

1. Bake, uncovered, at 400 degrees for 35-40 minutes or until juices run clear. 
2. Broil 6 inches from the heat for 5 minutes or until bacon is crisp. 

Freeze these uncooked. 

Baked Chicken Chimichangas

Once upon a time I used to do a lot of freezer cooking. It was a peaceful and joyful time in my cooking "career". Peaceful because I knew what was for dinner everyday. In the morning I would take the dish out of the freezer to thaw and in the evening bake/cook as directed by the recipe. Preparing side dishes, bread, and occasionally a dessert was a breeze since the main dish was already done. It was joyful because I could share meals with others since I had food ready to go in the freezer. Not only does freezer cooking save time but saves money too. By planning meals, it eliminates the last minute takeout dinner or errand to the store to purchase pricey readymade meals that are often loaded with preservatives. I truly love freezer cooking, but since I do not have much freezer space here in Italy, I am not able to do as much as I would like. I hope to do more freezer cooking again when we move back to the states.

These chicken chimichangas are one of my favorite freezer meals. When freezing, prepare chimichangas per directions, then wrap in foil and freeze. When ready to cook, simply thaw and following baking instructions.  

Chicken Chimichangas

From: Southern Living

Yield: 20 servings

1 (16 ounce) jar picante sauce or salsa, divided

7 cups chopped cooked chicken - great tip for shredding chicken, place cooked chicken in a kitchen aid mixer and mix for a couple of minutes and you will have perfectly shredded chicken.

1 small onion, diced

2 to 2 ½ teaspoons ground cumin

1 ½ teaspoons dried oregano

1 teaspoon salt

20 (8 inch) tortillas

3 cups (12 ounces) shredded Cheddar cheese

Toppings: guacamole, sour cream, shredded lettuce, diced tomato

Combine 1 ½ cups picante sauce and next 5 ingredients in a Dutch oven (I don't have a dutch oven so I use a skillet); cook over medium-low heat, stirring often, 25 minutes or until most of liquid evaporates.

Spoon 1/3 cup mixture below center of each tortilla; top with 2 tablespoons cheese.

Fold in 2 sides of tortillas to enclose filling. Fold over top and bottom edges of tortillas, making rectangles. Secure with wooden picks. I did this for the blog, but I don't really think it is necessary to use toothpicks. I just lay the seam side down and it works just fine.

Place, folded side down, on greased baking sheets. Coat chimichangas with cooking spray.

Bake at 425° for 8 minutes; turn and bake 5 more minutes. Remove picks; top with remaining picante sauce and desired toppings.

Chicken Chimichangas

From: Southern Living

Yield: 20 servings

1 (16 ounce) jar picante sauce or salsa, divided

7 cups chopped cooked chicken

1 small onion, diced

2 to 2 ½ teaspoons ground cumin

1 ½ teaspoons dried oregano

1 teaspoon salt

20 (8 inch) tortillas

3 cups (12 ounces) shredded Cheddar cheese

Toppings: guacamole, sour cream, shredded lettuce, diced tomato

Combine 1 ½ cups picante sauce and next 5 ingredients in a Dutch oven; cook over medium-low heat, stirring often, 25 minutes or until most of liquid evaporates. Spoon 1/3 cup mixture below center of each tortilla; top with 2 tablespoons cheese.

Fold in 2 sides of tortillas to enclose filling. Fold over top and bottom edges of tortillas, making rectangles. Secure with wooden picks. Place, folded side down, on greased baking sheets. Coat chimichangas with cooking spray.

Bake at 425° for 8 minutes; turn and bake 5 more minutes. Remove picks; top with remaining picante sauce and desired toppings.

Buon Appetito!

Easy Sweet and Sour Chicken (updated with photo)

I am reposting this recipe because the original post didn't include a photo. This is one of my favorite easiest dishes to prepare. The dish only calls for 4 ingredients. A friend of mine suggested adding pineapple chunks to the sauce. I think that sounds delightful!

Sweet and Sour Chicken

serves 4-6

2 to 3 lb. chicken breasts

12 oz. jar apricot preserves

1 pkg. dry onion soup mix

8 oz. Russian salad dressing

Place chicken in a shallow baking pan. Mix soup mix, dressing, and preserves and pour over chicken. Bake at 350 degrees for 1 1/2 hours. Serve with white rice.

Spigola al Sale (Sea Bass in Salt)

Yesterday I posted on facebook that I was having serious blogging withdrawals. BTW- you can check out my new facebook cooking page here.  It is a simple and quick way to share cooking information and tips. I love the interaction that facebook offers. Sometimes I feel like I am all alone talking to myself in blog land . I am only 2 clicks away from 200 "likes" on my page. I may be a nerd, but that totally excites me.

Ok, back to what I was saying about having blogging withdrawals. It has been about 1 1/2 weeks since my last post. I have been super busy with my volunteer job, schoolwork, and taking care of my family while attempting to keep my house from becoming a pigsty that I haven't had time to blog. I find it rather ironic that I have such a strong desire to write. This is from someone who absolutely can't stand, hates, loathes to write. I have always found it to be so laborious. I don't even like to email, which my friends and family can attest to since I often send short emails and replies. In high school I was supposed to do a research paper, but calculated that I would still get a C without doing the paper so I didn't do it. I am glad that my boys don't read my blog :) Funny how things change! I still don't enjoy writing in general, but I do enjoy cooking and sharing so I guess that overrides the dislike of writing.

I am really excited to share this Spigola al Sale or Sea Bass in Salt recipe with you. I first learned about this technique for cooking fish at the Italian cooking school. We cooked a huge whole Sea Bass stuffed with spices, incased in salt, and then baked. It was super moist and absolutely delicious. You might think it would be salty, but it wasn't at all. The skin keeps the salt away from the meat so there is no salty taste.  I even tried this technique with a whole chicken and it turned out great too!

A few weeks ago I decided to make it at home. This recipe is not an exact science so I will just share with you how I made it.

Spigola al Sale
(Sea Bass in Salt)

3 whole Sea Bass, gutted and rinsed- (Size doesn't matter, but you may need to adjust cooking time for a smaller fish. I think these fish were about 1 1/2 pounds)

3 lb. box of kosher salt or sea salt

 4 egg whites

lemon slices

garlic cloves

spices- I used dried spices for fish. You could use rosemary, parsley, thyme (fresh is best)

Prepare fish by placing whole garlic, lemon slices and spices inside the fish. Not sure if it is necessary, but I used toothpicks to keep the fish closed so the salt wouldn't get inside.

Beat egg whites with either a stand or hand mixer on high speed using a whisk attachment until stiff peaks form. Fold egg whites into the salt until thoroughly mixed and the salt is wet. Spread salt on a baking sheet or dish about 1/2 inch deep.

Lay fish on the salt. 

Completely cover fish with salt.

Bake the fish at 375-400 degrees for 30 minutes. Remove from oven and let sit for about 10 minutes.

Crack salt and place on serving dish for a great presentation before breaking open the salt.

Remove salt before eating.

We were so excited to try it that we forgot to take any pictures of the meat. I can assure you that it was absolutely amazing! This is the best way to bake fish in my opinion. You can do this technique with Red Snapper, Grouper, Bream, or I venture to say any other whole fish.

Here's the chicken version. The meat is succulent and very aromatic.

Simply put the spices into the cavity of the chicken or under the skin. Cover bottom of a casserole dish or roasting pan with salt mixture then cover chicken with salt. Bake at 450 for 90 minutes. Remove from oven and let sit for 10 minutes.

Crack open salt.

Unlike this picture, the chicken should be place in the pan breast up. It might not look too pretty, but it tasted mighty fine!

Buon Appetito!

Preventing Holiday Weight Gain Part 1 ~ featuring Registered Dietician, Jenny Cooper (including recipes for Spinach Dip and Baked Balsamic Chicken)

The Holidays are here! With the bustle of decorating, shopping, spending time with friends and family and eating delicious food who wouldn’t agree that this is the most wonderful time of the year? But along with the fun and celebration of the holidays also comes worry and stress around holiday weight gain. The good news is, you can enjoy all of your favorite holiday foods without stretching your waist line.  The key to preventing weight gain during the holidays is the same as preventing weight gain any other time of the year: limit the amount of calories you take in through foods and beverages while also burning extra calories through physical activity. Where most of us get in trouble during the holidays is when we overindulge on holiday goodies for two months straight and we allow the busyness of the holiday season and the colder temperatures to interfere with our usual efforts in staying physically active. To help keep you on track this year in preventing those sneaky pounds from piling on, check out these top three ways to prevent unwanted holiday weight gain:

1.       Avoid Overindulging During the Holidays

It’s perfectly okay during the holidays to enjoy your favorite holiday goodies, but try to limit the amount of high calorie foods you eat by practicing portion control. This can be accomplished by eating from a small salad plate versus a regular sized dinner plate and by filling half of your plate with fruits and vegetables, a fourth of your plate with a lean protein food such as turkey or beans and the other fourth of your plate with a starchy carb food like a dinner roll or mashed sweet potatoes. At that holiday meal, you can also save your calories by choosing to eat only your favorite dishes and fight the urge to “sample” everything. For dessert try to choose your top two favorite desserts offered and cut very small slices of each to enjoy.

Avoid skipping breakfast to “save” calories for the big meal later. This will only cause you to overindulge during the meal. Have a breakfast consisting of protein, a whole grain and a piece of fruit. The protein and fiber from the breakfast meal will curb your appetite and control blood sugar until your next snack or meal. If your holiday meal is later in the day, be sure to have a healthy snack 1-2 hrs before the meal to, again, prevent you from overeating at the meal. Your snack should also contain some type of protein and fiber such as low fat cheese slices and whole grain crackers, unsalted trail mix with nuts and dried fruit or raw veggies and hummus.

Be sure to eat a healthy meal before heading out for that last minute shopping trip or when hitting the major after holiday sales, and carry a healthy snack with you to prevent being tempted by unhealthy fast food and convenient store snacks. White meat turkey on whole grain bread with veggies or tossed into a salad makes a great pre-shopping trip meal!   

Stay tuned for part 2...

                                                                                                 
                                                                                                           Jenny Cooper, RD, LDN

 Hi! It's Joy.

Jenny was talking about the importance of eating a well balance breakfast. I have a hard time finding something for breakfast that will stick with me all morning.  Recently, a friend told me about Bagel Thins. They are just like a bagel, but thinner (duh, I am sure you could have figured that out) and have about 1/2 the calories of a regular bagel.

I now eat a Bagel Thin sandwich and drink an 8 oz. glass of skim milk every morning for breakfast:

• 1 whole wheat bagel thin toasted
• 2 fried egg whites (mix 3/4 tsp. sugar with leftover egg yolks and freeze for later use)
• 1 slice of lowfat cheese 

This meal has approximately 300 calories, and it sticks with me until lunchtime even on days when I run 5 miles or more.

Jenny also mentioned eating a healthy snack a couple of hours before a big meal to curb your appetite. One of my favorite snacks is spinach dip with fresh veggies. Just look at these beautiful veggies at the local Italian market.

Spinach Dip

2 cups light or nonfat sour cream

1 pkg. frozen spinach (chopped, thawed, and drained)

1/4 cup chopped onion

3/4 tsp. dried basil

1/2 tsp. dried oregano

• Combine ingredients in a bowl and chill for at least an hour.
• Serve with raw carrots, broccoli, cauliflower, cucumber, celery, bell peppers, tomatoes, asparagus, sun-dried tomatoes, zuchinni, squash, snap peas or any veggie of your choice. 
• Can also be served in a round bread loaf.
• Also makes a great spread for sandwiches.

Jenny says that we need to include lean meats in our diet. Here is a really easy and juicy chicken dish to help you maintain your weight during the holidays. It is great hot out of the oven with veggies. Leftovers would be perfect tossed in a salad for that preshopping meal!

Balsamic Baked Chicken

Source: www.food.com

4 chicken breast halves, bone-in or skinless

1/4 cup balsamic vinegar

1 Tablespoon olive oil

1 1/2 tsp dried oregano

1 tsp kosher salt

1/2 tsp fresh ground black pepper

• Preheat oven to 400 degrees.
• Arrange the chicken bone side down in a 9 x 13 inch baking dish.
• Pour the vinegar over them and sprinkle evenly with the oil, oregano,  salt, and pepper.
• Bake the chicken 20 minutes and baste with the vinegar juices.
• Bake 20 minutes more (depending on size of breast) or until juices run clear.
• Serve chicken with juices spooned over them.

Servings one breast (94 g.)

calories 170.2

fat 10.1

protein 15.2

fiber <1 g

Buon Appetito!

Mrs. Patsy's Chicken Salad

This southern girl loves some chicken salad, but I don't love how traditional chicken salad recipes are loaded with fat. Mayonnaise is very fattening and when paired with a buttery croissant, a chicken salad sandwich can sabotage a healthy diet. Speaking of croissants, have you ever cooked or watched someone make them? If you have, I am sure you were as shocked as I was at the amount of butter used. Croissants look so light, fluffy, and totally innocent, but a 3 oz. croissant has 270 calories and 17 grams of fat! I assure you that the law of conservation of matter which states, "mass cannot be created or destroyed", applies to croissants. All that butter goes somewhere, and for me, it’s "through the lips, straight to the hips". 

Never fear! You can still enjoy delicious chicken salad without the guilt. Here are a few tips on how to make traditional chicken salad healthier.

• White meat contains less fast than dark meat, so try using white meat instead.
• Use light mayo. It has 1/2 the fat of regular mayo.
• Adding fresh fruit like grapes or pineapple to chicken salad adds bulk and flavor with no fat.
• Dried fruit, like raisins or craisins, are good options as well, but are higher in calories than fresh fruit.
• Add nuts for extra protein, fiber, and antioxidants. Nuts are high in fat so be careful about how much you add.
• Eliminate the bread and serve on a bed of lettuce instead. You can cut approximately 250 calories by simply substituting lettuce for the bread.
• If you really want bread, try pita bread (my favorite way to eat chicken salad) or a low fat flat bread, but beware of flat bread. It looks healthy but can pack as much as 9 grams of fat per piece!

This recipe is from my bff's mom, Mrs. Patsy. I got this recipe from her about 15 years ago, and it is still my favorite chicken salad recipe. It is perfect for summertime, and I like to serve it when I have friends over for lunch. Every time I make it, I have requests for the recipe. I hope you enjoy it as much as I do!

Buon Appetito!

Mrs. Patsy's Chicken Salad

2 1/2 cups cooked chicken

1 cup chopped celery

1 cup green grapes, halved

2 T. fresh parsley

1/2 cup mayo

1 T. lemon juice

1T. cider vinegar

1 1/2 T. mustard

1/2 tsp. sugar

1/2 tsp. salt

1/8 tsp. pepper

Mix together. Chill. If you like your salad wetter simply add more of the last 7 ingredients.



Poppy Seed Chicken

"And now my beauties, something with poison in it I think, with poison in it... attractive to the eye and soothing to the smell. Poppies, poppies, poppies will put them to sleep, sleep. Now they'll sleep"

Do you know what famous movie this line is from? I will give you a hint. Growing up it was my favorite movie. I had a friend that I often slept over with and she had this movie, and I would ask her to watch it every time I spent the night. I know that she got tired of it, but she was kind enough to humor me. Okay, I guess if you don't know me that well that isn't a very good hint. So, I'll just tell you. I am sure most of you know exactly what movie that is from. If you guessed The Wizard of Oz, ding, ding, ding, you are right!

I can assure you this recipe doesn't have poison it, just deliciousness. This is another one of my go-to recipes. My entire family loves this one so much that I usually double the recipe. It is also freezer friendly meaning you can assemble, and then freeze before baking. When ready to use, simply thaw and bake according to directions.

Here are a few tips:

This recipe calls for 4 to 6 chicken breasts. I like to use a whole chicken. It is cheaper than boneless skinless chicken breasts and adds more flavor. I like to put the chicken in the crockpot overnight on low, and when I wake up it is done. You can add water if you like, but it is not necessary since the chicken will make its own juices. I just let it cool, and then pull it apart.

This recipe calls for one stick of melted butter. I don't know about you, but I would rather not take the chance of all that butter going straight to my thighs! So, I cut the butter in thin slices and place on the casserole. It melts and works just as well.

When crushing the crackers, keep them in the sleeve unopened. Place ends of the sleeve in each palm and press palms together.  This is an easy way to crush the crackers. Then just open the bag and pour over the dish.

Warning! Poppy seeds can show positive for opium on a drug test. I have to make half the casserole with no seeds since the Navy does random drug testing. It wouldn't look good if the head pharmacist on base tests positive for drugs. That is one hassle he would like to avoid.

I hope you enjoy this dish as much as we do! I would love to hear the results.

Poppy Seed Chicken

4 to 6 chicken breasts (I use a whole chicken)

2 cans of cream of chicken soup

1 pkg. roll crushed Ritz crackers

1 cup sour cream

2 T. poppy seeds

1 stick of butter, melted

Cook chicken and cut into bite-sized pieces. Mix chicken, soup, and sour cream. Put into a casserole dish. Mix crackers and poppy seeds. Spread over top of chicken mixture. Pour melted butter over top. Bake 30 minutes at 350°.

Easy Chicken Pot Pie

Don't you just love the all-in-one printers we have these days. Printer, fax machine, copier, and scanner capability in the same machine. It's genius. I remember when we first got our all-in-one printer, I LOVED it. The copier option was my favorite. No more running to the library or office supply store to make copies. It was great! I don't use the fax capability much at all, but the other three options I use all the time. So I would be just as content without the fax machine, which would make it a three-in-one printer instead of an all-in-one printer.  

I think of this Chicken Pot Pie dish as an all-in-one dish. It includes the meat, veggies, and the crust which could take the place of dinner rolls or bread. The only thing that is not included is the dessert, and depending on whether or not you usually eat dessert with your meals, it may be a three-in-one recipe just like my printer. This recipe is one that my mom used to make often while I was growing up. It is so easy and really delicious. Since it calls for frozen pie shells for the crust there is no mixing or rolling of dough, and canned or frozen vegetables make this dish a snap to prepare.

Chicken Pot Pie

3 to 4 chicken breasts or whole chicken, cooked and deboned
1 can Veg-all vegetables, drained
1 small box broccoli, cooked and drained
1 can cream of chicken soup
1 can cream of celery soup
¾ cup milk
2 pie crusts (Pillsbury frozen in a box)

Put one pie crust in the bottom of a large pie pan. Mix together other ingredients and put into pie shell. Top with second pie crust and pinch closed. Bake at 350 for one hour to one hour and 10 minutes. Check after one hour and cook until browned.

It's that easy! Enjoy!

Crockpot Chicken

This recipe comes from a friend that I met in what seems like a lifetime ago when I had preschoolers. Some of you can relate to the endless tiresome days that are spent chasing a little one around and attempting to get other things done in the process. There were days if I didn't throw something in the crockpot in the morning, there wasn't enough time left at the end of the day to cook anything other than chicken strips and fries, which according to my boys is a perfectly good meal!

This Crockpot Chicken recipe is one of my go-to recipes. My family really enjoys it, and I often make it for new moms since it is so simple and delicious. I like to use bowtie pasta and serve with salad and garlic bread for a quick delicious meal.

Crockpot Chicken

6 or 7 boneless chicken breasts

1 can cream of mushroom soup

¼ cup butter

8 oz pkg. cream cheese

½ cup chicken broth

1 envelope Italian dressing mix
16 oz. pkg. noodles of your choice prepared according to directions

Cut raw chicken into small bite size pieces. Add all ingredients except chicken and pasta to Crockpot and stir. Add chicken, uncooked and stir.

Cook on low for 6 hours.

Serve on top of noodles.

Mediterranean Chicken Couscous

I was first introduced to couscous a few years ago, and it has become one of my favorite foods. It is really healthy, versatile, and super quick to make. Most of the couscous you find in the grocery store is instant and is cooked by simply adding boiling water or broth and letting it sit for 5 minutes. Instant couscous has been pre-steamed and dried. By soaking it in liquid it simply re-hydrates the couscous.

Couscous is small pasta that is made from semolina flour. The origin of couscous is not known, but it most likely originated from North Africa. According to Wikipedia, the dish is a traditional staple food throughout West Africa, Sahel, France, Spain, the Canary Islands, Portugal, Madeira, and Italy (particularly in western Sicily's Province of Trapani), as well as many other countries in the Mediterranean, the Middle East and India.

We recently made a trip to Trapani, Sicily where fish couscous is very popular. It was pretty fishy tasting so it wasn't my favorite kind of couscous.

The recipe below has a very good mix of flavors. The fresh basil, lemon juice, and lemon rind flavors are very light and a nice compliment to the feta cheese and other ingredients. It is figure friendly and a perfect quick meal.

Mediterranean Chicken Couscous

1 3/4 cups low-sodium fat-free chicken broth

1 (5.6 ounce) package toasted pine nuts and couscous mix

3 cups chopped cooked chicken (about 1 rotisserie chicken)

1/4 cup chopped fresh basil

1 (4 ounce) package crumbled feta cheese

1 pint grape tomatoes, halved

1 1/2 T. fresh lemon juice

1 tsp. grated lemon rind
1/4 tsp. pepper

Garnish with fresh basil leaves

Heat broth and seasoning packet from couscous in the microwave on high for 3 to 5 minutes or until broth begins to boil. Place couscous in a large bowl, and stir in broth mixture. Cover and let stand 5 minutes. Fluff couscous with a fork; stir in chicken and next 6 ingredients. Serve warm or cold. Garnish if desired. 

Tip: You'll need to buy a 2/3 ounce package of fresh basil and 1 rotisserie chicken to get the right amount of basil and chicken for this recipe. Substitute 4 tsp. of dried basil if you can't find fresh.

Bourbon Chicken

My family LOVES this Chinese inspired dish!! I have to double it whenever I cook it. It is super simple to make, so I love it too!

It calls for 3/4 tsp crushed red pepper and is pretty spicy. The first time I made it, Collin took a drink after every bite! lol! Now, I half the amount of red pepper. It still has a slight kick to it, but it is definitely not too hot.  

Bourbon Chicken

http://www.food.com/

Prep Time: 15 mins

Total Time: 35 mins

2 lbs boneless chicken breasts, cut into bite-size pieces
1-2 tablespoon olive oil
1 garlic clove, crushed
1/4 teaspoon ginger
3/4 teaspoon crushed red pepper flakes (I half the amount of pepper)
1/4 cup apple juice
1/3 cup light brown sugar
2 tablespoons ketchup
1 tablespoon cider vinegar
1/2 cup water
1/3 cup gluten free soy sauce



1. Heat oil in a large skillet.
2. Add chicken pieces and cook until lightly browned.
3. Remove chicken.
4. Add remaining ingredients, heating over medium heat until well mixed and dissolved.
5. Add chicken and bring to a hard boil.
6. Reduce heat and simmer for 20 minutes.
7. Serve over hot rice and ENJOY.

Figure Friendly Chicken Parmesan

Parmigiana originated in Southern Italy. It is a baked dish made with fried eggplant layered with cheese. Variations, such as Chicken Parmigiana or Chicken Parmesan, were developed in other countries where there were large numbers of Italian immigrants.

This recipe is a healthy version of Chicken Parmesan. You don't have to feel guilty when you indulge in this delicious dish. To make this dish even more figure friendly, I use whole wheat noodles. They are a little darker than regular noodles, but I cannot tell a difference in the taste. I really like that each serving is baked in separate dishes. It makes for a nice presentation.

Chicken Parmesan

from: The Complete Cooking Light Cookbook

 Yield 4 servings

Ingredients
4 (4 ounces) skinned, boned chicken breast halves
1/2 cup seasoned breadcrumbs
1/4 cup grated Parmesan cheese
1/2 tsp dried Italian seasoning
1/8 tsp black pepper
1/3 cup all-purpose flour
2 large egg whites, lightly beaten
2 tsp. olive oil
4 cups hot cooked spaghetti (about 8 ounces uncooked pasta)
3 cups Ultimate Quick-and-Easy Pasta Sauce
1 cup (4 ounces) preshredded mozzarella cheese
Chopped fresh basil (optional)


Directions

1. Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin.

2. Combine breadcrumbs, Parmesan cheese, Italian seasoning, and pepper in a shallow dish. Dredge 1 chicken breast half in flour. Dip chicken breast in egg whites;dredge in breadcrumb mixture. Repeat procedure with remaining chicken, flour, egg whites, and breadcrumb mixture.
3. Heat oil in a large nonstick skillet over medium-high heat. Add chicken, and cook 5 minutes on each side or until done

4. Preheat broiler.

5. Place 1 cup spaghetti in each of 4 gratin dishes. Spoon 1/2 cup Ultimate Quick-and Easy Pasta sauce over each serving. Top each with 1 chicken breast half. Spoon 1/4 cup sauce over each serving. Sprinkle each serving with 1/4 cup mozzarella cheese. Place gratin dishes on baking sheet; broil 3 minutes or until cheese melts Garnish with basil, if desired.

CALORIES 614 (19% from fat); FAT 12.8g (sat 5g, mono 4.8g, poly 1.5g); PROTEIN 49.1g; CARB 74.8g; FIBER 5.4g; CHOL 86mg; IRON 6.1mg; SODIUM 937mg; CALC 375mg

Ultimate Quick-and- Easy Pasta Sauce

You can substitute crushed or whole tomatoes for the diced. Crushed will give you a smooth, thick sauce; whole add a nice chunkiness. Serve this sauce with your favorite pasta.

1 tsp. olive oil
1 cup chopped onion
4 garlic cloves, minced
1/2 cup dry red wine or 2 T. balsamic vinegar
1 T. sugar
1 T. chopped fresh or 2 tsp. dried basil
2 T. tomato paste
1/2 tsp. dried Italian seasoning
1/4 black pepper
2 (14.5 ounce) cans diced tomatoes, undrained
2 T. chopped fresh parsley

1. Heat oil in a saucepan or large skillet over medium-high heat. Add onion and garlic; saute 5 minutes. Stir in wine and next 6 ingredients, and bring to a boil. Reduce heat to medium, and cook, uncovered, about 15 minutes. Stir in parsley. Yield: 3 cups (serving size 1 cup).

calories 126
fat 2.3 grams

Chicken Enchiladas

This Chicken Enchilada recipe is another dish that, before moving to Italy,  I would cook often and freeze. To freeze simply assemble as instructed in directions, but before pouring on the cheese, wrap in aluminum foil and place in the freezer. When ready to cook, let thaw 24 hours in the fridge before baking. Pour on cheddar cheese soup and bake according to the directions.

This recipe calls for chicken cooked and chopped. I usually use a whole chicken instead of boneless skinless chicken breasts. Using a whole chicken is cheaper and gives the dish more flavor. Lately, whenever I boil a chicken I make chicken broth at the same time. It is so easy to make and tastes better than store bought. When boiling the chicken simply put a few stalks of celery, a cut onion, and two or three cut carrots in the water. Salt and pepper to taste. Once the chicken is done, remove from broth. Then put the broth in the fridge overnight so the fat can solidify. The next day skim the fat off the top and strain out the vegetables.  Then pour the broth into ice trays and freeze. After they are frozen, put broth cubes in a ziploc bag and keep in the freezer. It is so nice to have chicken broth on hand whenever you need it.

Chicken Enchiladas

Serves 6

This dish goes nicely with a side of Spanish rice, refried beans, or a salad.

4 cups cooked and chopped chicken
16 oz. sour cream, divided
1 can cream of chicken soup
¼ cup chopped onion
8 oz. shredded Monterey Jack cheese
1 small can green chilies, drained
12 soft flour tortillas
1 can cheddar cheese soup
1 cup salsa
Preheat oven to 350°. In a bowl combine chicken, half of sour cream, cream of chicken soup, onion, chilies and cheese. Divide mixture evenly among the 12 tortillas. Roll the tortillas tightly. Place in a 13x9x2 inch baking dish. Pour cheddar cheese over all. Bake in oven for 25 to 30 minutes or until bubbly. Top with remaining sour cream and salsa.

Buon Appetito!