Pineapple Chicken Salad Pitas

Serves 4
Serving Size: 2 stuffed pita halves

2 1/2 cups chopped cooked chicken breast
1/2 cup matchstick-cut carrots
1/3 cup sliced almonds
1/3 cup light mayo
1/4 cup chopped green onion
1/4 cup plain Greek yogurt
1/2 stalk of celery, chopped
1/2 Gala apple, chopped
1 T Worcestershire sauce
1/2 t garlic powder
1/4 t salt
1/4 t pepper
1 (8-ounce) can crushed pinapple, drained
4 Whole wheat pitas, each cut in half
Lettuce

Combine first 13 ingredients in a large bowl. Stir. Place a piece of lettuce in each pita. Fill pita with 1/3 cup chicken mixture.

Calories: 471
Fat: 15.5g (sat 2.5g, mono 5.4g, poly 6.2g)
Protein: 36.8 g
Carbs: 48.8 g
Fiber: 7.2 g
Cholesterol: 82 mg
Iron: 3.9 mg
Sodium: 776 mg
Calcium: 98 mg

Oven "Fried" Chicken Fingers with Honey Mustard Dipping Sauce

Sauce:
1/4 cup honey
1/4 cup spicy brown mustard

Chicken:
1 1/2 pounds chicken breast tenders (about 16 pieces)
1/2 cup low-fat buttermilk
1/2 cup coarsely crushed corn flakes
1/4 cup seasoned breadcrumbs
1 tablespoon instant minced onion
1 teaspoon paprika
1/4 teaspon dried thyme
1/4 teaspoon black pepper
1 tablespoon vegetable oil

To prepare sauce, combine honey and mustard in a small bowl; cover and chill.

Preheat oven to 400 degrees F.

To prepare chicken, combine chicken and butermilk in a shallow dish, cover and chill 15 minutes. Drain chicken, discarding liquid.

Combine cornflakes and next 5 ingredients (cornflakes through pepper) in a large zip-top plastic bag; add chicken 4 piences to bag. Seal and shake to coat. Repeat procedure with remaining chicken. Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan. Bake at 400 degrees for 4 minutes on each side or until done. Serve with sauce.

Serving Size: 2 chicken tenders
Calories 185 (18% from fat)
Fat 3.7 g (sat 0.8g, mono 1.2 g, poly 1.2 g)
Protein 21.6 g
Carb 16 g
Fiber 0.3 g
Cholesterol 49 mg
Iron 1.3 mg
Sodium 306 mg
Calcium 46 mg

Grilled Chicken and Pesto Farfalle

10 servings

1 3/4 pounds skinless, boneless chicken breast halves
1 tsp salt, divided
3/4 tsp freshly ground black pepper, divided
cooking spray
20 ounces uncooked farfalle
1 T butter
3 garlic cloves, minced
1 1/2 cups low-fat milk, divided
2 T flour
1 (3.5 ounce) jar commercial pesto
3/4 cup half-and-half
2 cups shredded fresh Parmesean cheese, divided
4 cups halved grape tomatoes
1/2 cup chopped fresh basil

1. Prepare grill to medium-high heat.
2. Sprinkle chicken evenly with 1/4 tsp salt and 1/4 sp pepper. Place chicken on grill rack coated with cooking spray; grill 10 minutes or until done, turning after 6 minutes. Remove from grill; let stand 5 minutes. Cut chicken in 1/2-inch pieces; keep warm.
3. Cook pasta according to package directions, omitting salt and fat. drain in colander over a bowl, reserving 1/4 cup cooking liquid. Place pasta in a large bowl.
4. Heat butter in a medium sauce pan over medium heat. Add garlic to pan; cook 1 minute, stirring occasionally. Combine 1/2 cup milk and flour in a small bowl, stirring with a whisk. Add milk mixture to pan, stirring constantly with a whisk. Cook 8 minutes or until sauce thickens, stirring frequently. Add 1/4 cup reserved cooking liquid, remaining 3/4 tsp salt, remaining 1/2 tsp pepper, and 1 cup cheese; stir until cheese melts.
5. Add chicken and sauce to pasta, tausing well to coat. Add tomatoes and basil, toss gently. Sprinkle with remaining 1 cup cheese. Serve immediately.

Calories: 508 (30% from fat)
Fat: 16.7 g (sat 7.7 g, mono 6.5 g, poly 1.1 g)
Protein: 38.3 g
Carbs: 50.7 g
Fiber: 2.9 g
Cholesterol: 81 mg
Iron: 3.5 mg
Sodium: 781 mg
Calcium: 397 mg

Add spinach, zuchinni, mushroom

Rosemary Chicken Salad Sandwiches

3 cups chopped roasted skinless, boneless chicken breasts (about 3/4 pound)
1/3 cup chopped green onions
1/4 cup chopped smoked almonds
1/4 cup plain fat-free yogurt
1/4 cup light mayo
1 tsp chopped fresh rosemary
1 tsp Dijon mustard
1/8 tsp salt
1/8 tsp freshly ground black pepper
10 slices whole-grain bread

Combine first 9 ingredients, stirring well. Spread about 2/3 cup of chicken mixture over each of 5 bread slices, and top with remaining bread slices. Cut sandwiches diagonally in half.

Calories: 360 (29% from fat)
Fat: 11.6 g (sat 2.1 g, mono 3.5 g, poly 1.8 g)
Protein: 33.6 g
Carbohydrates: 29.9 g
Fiber: 4.4 g
Cholesterol: 76 mg
Iron 2.9 mg
Sodium: 529 mg
Calcium: 104 mg

Add chopped celery, dried cranberries, spinach. Mayo can be reduced if you add more yogurt. Greek yogurt instead of low-fat yogurt

Fiesta Chicken Tacos with Mango and Jicama Salad

Salad:
3/4 cup julienne-cut peeled jicama
1/2 cup sliced peel ripe mango
1/4 cup sliced red onion
1 T fresh lime juice
1/2 tsp sugar
1 1/2 tsp chopped fresh cilantro
1/4 tsp salt
dash of black pepper

Tacos:
1 T olive oil, divided
1 pound skinless, boneless chicken breast, cut into thin strips
1/2 tsp chili powder
1/2 tsp ground cumin
1/8 tsp ground chipotle chile pepper
1 cup sliced red bell pepper
1 cup sliced red onion
1/4 tsp salt
8 (6-inch) corn tortillas
1 cup mixed salad greens

1. To prepare salad, combine first 8 ingredients.

2. To prepare tacos, heat 2 tsp oil in a large nonstick skillet over medium-high heat. Sprinkle chicken evenly with chili powder, cumin, and chipotle pepper. Add chicken mixture to pan; saute 3 minutes. Remove from pan.

3. Heat remaining 1 tsp oil in pan. Add bell pepper and 1 cup onion; cook 3 minutes or until crisp-tender. Return chicken mixture to pan; cook 2 minutes or until chicken is done. Sprinkle with 1/4 tsp salt.

4. Heat tortillas according to package directions. Arrange 2 T mixed greens, about 1/3 cup chicken mixture, and about 2 T salad in each tortilla. Fold over.

Calories: 320
Fat: 6.4 g (sat 1.1 g, mono 3.2 g, poly 1.3 g)
Protein: 30.4 g
Carbs: 36.1 g
Fiber: 5.8 g
Cholesterol: 66 mg
Iron: 2.2 mg
Sodium: 471 mg
Calcium: 129 mg

Maybe add black beans or corn. Can serve with a small dollop of sour cream

Picante-Glaze Chicken Wings*

12 chicken wings (about 2 pounds)
1 jar (16 ounces) Picante sauce
1/3 cup orange marmalade
2 teaspoons Dijon-style mustard
1 tablespoon sesame seed, toasted (optional)

1. Heat the oven to 425 degrees F. Line a rimmed baking sheet with aluminum foil. Cut off the chicken wing tips and discard. Cut the chicken wings in half at the joint.
2. Heat 1 1/2 cups picante sauce, marmalade and mustard in a 2-quart saucepan over medium heat to a boil. Reduce the heat to medium-low. Cook for 40 minutes or until the mixture is reduced to 3/4 cup, stirring occasionally.
3. Place the chicken into a large bowl. Add the remaining picante sauce and toss to coat. Place the chicken onto the baking sheet.
4. Bake for 40 minutes or until the chicken is cooked through, turning the chicken over once halfway through the bake time. Baste the chicken with the picante-mustard mixture during the last 10 minutes of the bake time. Sprinkle with the sesame seed, if desired.

Spinach Stuffed Chicken Breast

4 skinless, boneless chicken breasts
1/2 cup crumbled feta cheese
2 cloves garlic, chopped
1 (10 ounce) packaged frozen chopped spinach, thawed and drained
1 egg
lemon juice
olive oil
oregano
crushed garlic
4 slices of bacon

1. In a medium bowl, mix spinach, feta cheese, garlic, and an egg until well blended. Set aside.
2. Carefully butterfly chicken breasts, making sure not to cut all the way through.
3. Cover chicken with a mixture of lemon juice, olive oil, oregano, and garlic.
4. Spoon spinach mixture into chicken breasts. Wrap each with a pience of bacon, and secure with a toothpick. Place in shallow baking dish. Cover.
5. Bake at 375 degrres F for 1 hour, or until chicken is no longer pink. (Heat oven to 400 degrees and cook for 15 minutes covered, 20 minutes uncovered and broil the last 5 minutes)

Parmesean Chicken

1 egg

1/2 cup bread crumbs

1/4 cup parmesean cheese

2 tsp basil

Mix crumbs, cheese and basil. Beat egg. Dip chicken into egg and cover. Dip in bread crumb mixture. Cook at 350 degrees until thermometer says 165.

Grilled Chicken and Pineapple Quesadillas

8 whole flour tortillas

butter or margarine

2 cups grilled pineapple, sliced

2 whole Boneless, Skinless Chicken Breasts

salt and pepper, to taste

3 cups Monterrey Jack Cheese, grated

1 whole Jalapeno, sliced

cilantro

3 Tablespoons BBQ sauce

1. Grill pineapple. (Cut into wedges, stick on skewers, and grill over low heat. Cut into slices)

2. Pound chicken to uniform thickness.

3. Sprinkle salt and pepper and Cajun spice (or cumin/cayenne, etc.) Drizzle olive oil on a grill pan and grill on both sides until done, brushing with barbecue sauce. set aside and slice into very thin slices.

4. Warm griddle over medium heat and put sizzling butter or margarine in the pan. Slightly warm and toast tortillas on both sides, then remove from griddle and set aside.

5. To assemble, sprinkle four browned tortillas with grated Monterrey Jack. Arrange chicken slices evenly over the surface. Add pineapple slices and jalapeno slices. Sprinkle on cilantro. If desired, drizzle extra barbecue sauce over the top. Add second browned tortilla on top of each one. (You'll have four complete quesadillas at this point.)

6. Add to oven to warm, or back to skillet to warm, until cheese is melted. Cut each quesadilla into six wedges. Serve with sour cream, pico de gallo, and lime wedges.

From thepioneerwoman.com

Chicken Enchilada Soup

1 can green chile enchilada sauce

1 can yellow corn

1 can chicken broth

1 can black beans

2 lb chicken breast

1/4 bunch cilantro

8 oz. sour cream

6 oz. cheddar cheese

1/4 bag tortilla chips

1. Cook and shred chicken (Pan-fry for more flavor).

2. Drain black beans.

3. Mix enchilada sauce, corn, chicken broth, black beans, and shredded chicken.

4. Heat in saucepan until warm.

5. Serve with sour cream, cheese, and smashed tortilla chips.

6. Top with cilantro. Eat with a smile.