Category Archives: chicken

Strawberry Poppy Seed Chicken Salad

This is a great spring inspired salad that has delicious sweet and savory flavor profile from the fruit and chicken. This recipe is a knockoff of the popular Panera Salad, for that “I want to go out to Panera” taste, without the “I just spent 14 bucks for a salad and a drink at Panera” feel…

You can adjust your protein/veg/fruit levels to your liking.

Ingredients:(for one salad)

  • 1 chicken breast per salad (or half a chicken breast depending on hunger levels)
  • sweet onion chopped finely
  • fresh strawberries
  • fresh blueberries
  • almond slices
  • Panera Poppyseed Salad Dressing (use sparingly, as the cals from this can add up)
  • 1 cucumber
  • 1 mixed salad bag or salad green of your choice (I prefer fresh spinach)
  • olive oil
  • salt
  • pepper

Directions:

Season chicken breast(s) with olive oil, salt and pepper. Sear in a skillet over medium high heat for 3 minutes per side and then turn heat to medium low, cover the skillet with a lid or foil, and cook for 10 minutes, or until chicken is cooked through.

Let the chicken rest for 5 minutes, and then chop into bite sized pieces.

Chop cucumbers. Chop strawberries. Chop onion. Add all of your greens to a plate, top with your chicken and fruit. Remember, a little fruit and dressing go a long way, so use it sparingly!

Eat salad.

Selfishly count all the money you saved from eating at home instead of going out!

Chicken Nugget w/ Spicy Dipping Sauce

Chicken and veggies. The bastion of everyone when they start eating healthy, and for many of us, a regular menu item as our healthy eating journey continues.

Variety is the spice of life, and this chicken nugget recipe is a great compromise between healthy and naughty food and one that your entire family will love.

If you are counting calories, keep an eye on how much sauce you are using as it can get you into trouble!

Ingredients:

  • 3-4 pounds of chicken
  • whole wheat italian bread crumbs
  • 2 tablespoons olive oil
  • salt and pepper

Directions:

Preheat your oven to 425. Cut up chicken into bite sized pieces, and season with salt and pepper. Coat chicken with olive oil and dredge in the bread crumbs to thinly coat. Place in a single layer on a cookie sheet. Put some foil down on your cookie sheets (you’ll need 2) and spray them with cooking spray to save you some clean up time.

Bake nuggets for 10 minutes, flip and bake for another 10 minutes or until cooked through.

Spicy dipping sauce:

  • 1/4 cup light mayonnaise
  • 4 tbsp scallions, chopped fine plus more for topping
  • 3 tbsp Thai Sweet Chili Sauce
  • 2 tsp Sriracha (or to taste)

Mix all ingredients in a bowl and use for dipping your nugge…ys.

Top salad greens with your chicken nuggets and a little bit of the sauce. Serve with cut up veggies for your kiddos!

Crock Pot Salsa Chicken

David’s note – don’t let the length of this recipe intimidate you! It is AMAZING and easy for ANYONE to prepare.

This recipe is essentially a healthier version of a Chipotle burrito bowl that uses cauliflower rice instead of rice or a wrapper.

Nearly everyone who has tried this recipe loves it and rotates it into their normal eating schedule, so put on your adult pants and give it a try!

Ingredients:

  • 3 pounds of boneless, skinless chicken thighs, trimmed of fat
  • 16 oz of salsa, plus extra for topping
  • Cauliflower rice (available at Trader Joe’s-either fresh or frozen, but we prefer fresh)
  • 3 Bell Peppers, sliced
  • 1 large or 2 medium onions, sliced
  • Olive Oil
  • Optional Guacamole:
  • Avocados
  • Garlic Salt
  • Salsa

Mash avocado and add garlic salt/salsa to taste! Mash less if you like chunky guac or just cut into chunks and mix. Add lime juice or fruit fresh to keep from browning if you want to make a big batch. We make this fresh each time we eat but you can definitely do it ahead of time!

  • Optional Corn Salsa
  • 1 small can of corn
  • 1 jalepeno, chopped finely (leave this out if you don’t like spicy food)
  • 1 small can green chilies
  • 1/4 cup red onion, chopped finely
  • Cilantro if desired.

Drain corn, and mix other ingredients in a small bowl. For spicier salsa, leave the seeds in your jalepeno!

Directions:

Put chicken and salsa in the crock pot. Cook on high for 4 hours OR low for 7-8 hours. Shred chicken and drain liquid.

In a skillet over medium high heat, sauté your peppers and onions in a tiny bit of olive oil – let them sit for 3/5 minutes at a time without stirring to caramelize.

Sautee Cauliflower rice in a bit of olive oil and add salt and pepper to taste. Stir for 3/4 minutes or until softened-I like mine to have a tiny bit of crunch still for texture.

Layer cauliflower rice, peppers and onions, chicken (and corn salsa/guac if desired) in a bowl and top with salsa!

NOTES: If you want this to last longer or have a big family, make 5 pounds of chicken and use 24 oz of salsa (1.5 jars).

TIPS FOR KIDS/FAMILIES: This recipe is REALLY kid friendly, but if your kids/spouses balk at cauliflower rice, make them a batch of brown rice OR buy a bag of whole wheat tortillas – they can put the filling in there and have fajita “tacos.”

Buy an extra can of corn (or set some aside) for kids or spouses that don’t like spicy food.

Thanks to Melissa Keith for the recipe testing and assistance!

BBQ Chicken Salad

Here is your super easy, super standard, super DELICIOUS, chicken salad recipe, with a bit of bbq sauce instead of dressing to top everything off. A great summer recipe, that works well with frozen chicken, fresh chicken, or rotisserie if you want to be extra lazy.

You can always replace barbecue sauce with your favorite low cal salad dressing as well if bbq isn’t to your liking.

bbq chicken salad

Ingredients: (for one salad)

  • 1 chicken breast per salad (or half a chicken breast depending on hunger levels)
  • red onion chopped finely
  • corn (canned), but fresh is best
  • 1 cucumber
  • low calorie/low sugar barbecue sauce – make your own here: http://www.44fitness.com/blog/healthy-barbeque-sauce/
  • 1 mixed salad bag or salad green of your choice (I prefer fresh spinach)
  • olive oil
  • salt
  • pepper

Directions:

Season chicken breasts with olive oil, salt and pepper. Sear in a skillet over medium high heat for 3 minutes per side and then turn heat to medium low, cover the skillet with a lid or foil, and cook for 10 minutes, or until chicken is cooked through.

Let the chicken rest for 5 minutes, and then chop into bite sized pieces. Return to the skillet add add just enough barbecue sauce to coat the chicken.

Add to salad greens of your choice and add corn (cut from the cob is best), red onion, and cucumbers. Top with a bit of extra sauce if necessary. Try to keep the sauce minimal-the more you add here the more calories you are consuming.

Chicken Tortilla less Crock Pot Soup

It’s wet n’ stormy weather outside. There’s a spicy salsa beat pumping from the speakers. A delicious and healthy chicken tortilla crock pot soup cooking in the kitchen. This is exactly what is happening in my life right now… well, everything except for the salsa music part.

chicken-tortilla-less-soup

We have a recipe here that lets you easily scale the spiciness and is simple enough that anyone can cook it. It essentially boils down to one step: dice everything and throw into crock pot, go to work or school, come home and eat.

Lets do this!

Ingredients: 

  • 1.5 to 1.75 lbs boneless skinless chicken breast
  • 1 bell pepper (red or green, I normally buy whatever is cheapest)
  • 1 yellow onion
  • 1 jalapeno pepper (keep the seeds if you want it to be more spicy, bin the seeds if you want it less)
  • 2 15oz cans diced tomatoes (do not drain, we want that juice)
  • 1 15oz can black beans (optional recipe is great without)
  • 2 cup chicken broth (I use the reduced sodium stuff)
  • 2 garlic cloves (finely minced)
  • 1 tsp red pepper flakes (if you like your soup on the less spicy side, start with a 1/2 tsp)
  • 1 tbsp chili powder (if you like your soup on the less spicy side, start with a 1/2 tsp)
  • 1/2 tbsp ground cumin
  • 2 bay leaves
  • *after cooking*
  • avocado (cubed, to use as a soup topping prior to serving)

Directions:

Add all ingredients to crock pot (except the avocado). Make sure the chicken is covered by all of spices, juice, and vegetables.

Cook on high for 4-5 hours. Remove chicken, using a pair of forks (or whatever your preferred method is, ninja sais or robotic claws work also ) shred your chicken, return chicken to pot. Cook on low for another 2 hours.

Salt and pepper to taste. I normally do 10-15 cracks on the pepper mill for mine, but I like it a bit more peppery.

Throw your soup in a bowl, toss some cut up avocado chunks on top and enjoy!