Chicken Soups 

Curried Squash & Chicken Soup

INGREDIENTS 1 10-ounce package frozen pureed winter squash 1/2 cup lite coconut milk, (see Tips for Two) 1/2 cup water 8 ounces boneless, skinless chicken breast, thinly sliced 1 6-ounce bag baby spinach 2 teaspoons lime juice 2 teaspoons brown sugar 1/2-1 teaspoon Thai red curry paste, (see Note) 1/4 teaspoon salt DIRECTIONS Heat squash, coconut milk and water in a medium saucepan over medium-high heat. Cook, stirring occasionally, until the squash defrosts, about 10 minutes. Add chicken, reduce heat to medium and simmer, stirring occasionally, for 3 minutes. Stir…

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Chicken 

White Turkey Chili

INGREDIENTS 3 tablespoons extra-virgin olive oil or canola oil 1 pound 93%-lean ground turkey 1 large onion, diced 4 cloves garlic, minced 2 medium zucchini, diced (about 3 1/2 cups) 1/2 cup bulgur 2 tablespoons dried oregano 4 teaspoons ground cumin 1/2 teaspoon ground coriander 1/2 teaspoon white pepper 1/4 teaspoon salt 2 15-ounce cans no-salt-added white beans, rinsed 2 4-ounce cans green chiles, mild or hot 4 cups reduced-sodium chicken broth DIRECTIONS Heat oil in a Dutch oven over medium-high heat. Add ground turkey, onion and garlic. Cook, stirring…

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Chicken 

Skillet Chicken with Cranberries & Apples

INGREDIENTS 1 pound chicken tenders, trimmed and cut in half on the diagonal 3/4 teaspoon dried thyme, divided 3/4 teaspoon salt, divided 1/4 teaspoon freshly ground pepper 2 tablespoons canola oil, divided 2 crisp red apples, such as Braeburn, Fuji or Gala, thinly sliced 1 large red onion, quartered and sliced 3/4 cup apple cider or apple juice, divided 1 cup cranberries, fresh or frozen (thawed) 1 tablespoon all-purpose flour DIRECTIONS Sprinkle both sides of chicken tenders with 1/4 teaspoon each thyme, salt and pepper. Heat 1 tablespoon oil in…

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Chicken Salads 

CREAMY CHICKEN SALAD WITH YOGURT AND APPLES

Ingredients 1 cup low-fat cottage cheese 2 teaspoons lemon juice 1 teaspoon Dijon mustard 1 teaspoon honey 2 tablespoons nonfat plain yogurt 2 tablespoons nonfat milk 1/2 teaspoon salt Ground black pepper, to taste 1 pound cooked skinless, boneless chicken breast, chopped 3/4 cup finely chopped celery 2 green onions, thinly sliced 1 granny smith apple, cored, peeled and chopped Directions Put cottage cheese, lemon juice, mustard, honey, yogurt, milk, salt and pepper into the blender and purée until smooth; set aside. Put chicken, celery, onions and apples into a…

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Chicken Salads 

CHIPOTLE CHICKEN SALAD

Ingredients 1 rotisserie chicken 1 red or yellow bell pepper, chopped 1/2 large red onion, diced 2 green onions, white and light green parts, thinly sliced on the bias 1/4 cup chopped fresh cilantro 1/2 cup mayonnaise 1/4 cup canned chipotles in adobo sauce, puréed or finely chopped, more to taste 1 tablespoon fresh lime juice 1/2 teaspoon sea salt pinch ground black pepper Directions Pull chicken meat into shreds with your fingers, discarding skin and bones. You should have about 4 cups of chicken. Combine chicken, bell pepper, red…

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Chicken 

SPICY GRILLED PEACH AND CHICKEN KABOBS

Ingredients 3/4 pound boneless skinless chicken breast (about 1 large), cut into 1 1/2-inch chunks 2 ripe peaches, halved, pitted and cut into 8 chunks each 1 small red onion, quartered and pulled apart into petals 2 tablespoons orange juice or white wine 2 teaspoons reduced-sodium tamari sauce 3 tablespoons no-sugar-added apricot fruit spread 1 1/2 teaspoon minced chipotle in adobo sauce 1 teaspoon chopped fresh rosemary 1 large rosemary sprig to use as a basting brush Directions Prepare a grill for medium-high heat cooking. On 4 long metal skewers,…

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Chicken 

CHICKEN, MILLET AND MUSHROOM ONE-SKILLET MEAL

Ingredients 2 tablespoons canola or extra-virgin olive oil, divided 8 (about 2 1/2 pounds) skinless bone-in chicken thighs Salt and pepper to taste 1 large yellow onion, chopped 1/2 pound cremini or button mushrooms, sliced 1 cup uncooked millet 3 cloves garlic, finely chopped 1/2 cup white wine 2 cups low-sodium chicken broth 1/2 teaspoon dried thyme 1/2 teaspoon dried rosemary 3 cups shredded Swiss chard (without stems) Directions Heat 1 tablespoon of the oil in a large, deep skillet over medium-high heat. Season chicken with salt and pepper, then…

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Chicken Soups 

CREAMY SPRING ASPARAGUS SOUP

Ingredients 1 tablespoon butter 1 large leek, white and light green parts only, cleaned and cut into 1-inch pieces 4 cups low-sodium chicken broth 1 medium Yukon gold potato, peeled and cut into 1-inch pieces 1 (1-pound) bunch asparagus, woody stems snapped off and discarded, spears cut into 1-inch pieces 1/3 cup low-fat sour cream 1/4 teaspoon fine sea salt 1/4 teaspoon ground black pepper 2 tablespoons chopped chives Directions Melt butter in a medium pot over medium low heat. Add leeks and cook, stirring often, until tender, about 10…

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Chicken 

RED LENTILS WITH CAULIFLOWER AND CHICKEN SAUSAGE

Ingredients 1 tablespoon expeller-pressed canola oil 1 (12-ounce) package Brat Hans® Cooked Cilantro Chicken Sausage, sliced 1 tablespoon brown mustard seeds 2 cups low-sodium chicken broth 1 cup red lentils, picked through, rinsed and drained 1 (16-ounce) package frozen cauliflower, thawed and drained 1 (14.5-ounce) can diced tomatoes (or 1 3/4 cups chopped fresh tomatoes) 1 teaspoon fine sea salt Directions Heat oil in a large pot over medium heat. Add sausage and cook, stirring occasionally, until browned, 7 to 8 minutes; transfer to a plate and set aside. Return…

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Chicken 

Skinny Fried Chicken

Ingredients 1-lb boneless, skinless chicken breasts (4 breasts, 4 ounces each) 1 cup buttermilk 1½ cups cornflake crumbs, see shopping tip ¼ teaspoon salt ½ teaspoon black pepper 3 tablespoons reduced-fat butter or Smart Balance Light Directions 1. Rinse and pat dry chicken breasts. Cut each breast into 3 or 4 pieces so they’re not too thick. 2. In a bowl, add the cut chicken pieces and cover with buttermilk. 3. Refrigerate for at least 1 hour or overnight. 4. In a shallow baking dish or large plate, add cornflake…

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Chicken Soups 

Skinny Chicken, Vegetable and Stuffing Casserole

Ingredients 1 (6 ounce) package of boxed cornbread stuffing mix (I used Mrs. Cubbison’s) see shopping tip, ⅓ cup reduced-fat butter, melted 3 cups of zucchini, diced 3 cups mushrooms, sliced 1 cup onions, chopped 1 tablespoon reduced-fat butter 2 cups cooked chicken, chopped 1 (10 ¾ ounce) can Campbell’s Healthy Request Cream of Chicken Soup 1 cup fat-free sour cream 1 cup fat-free cottage cheese 1 teaspoon dried sage Black pepper, to taste Directions 1. Preheat oven to 350 degrees. Coat a 13 x 9 inch baking pan or…

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Chicken 

Skinny Chicken Enchilada Casserole with Green Chile Sauce

Ingredients 1 cup onions, chopped 2 cups cooked chicken breasts, diced 1 cup fat free cottage cheese ½ cup fat-free sour cream or fat-free Greek plain yogurt 1 teaspoon ground cumin ½ teaspoon to 1 teaspoon chili powder (depending on how spicy you want it) ½ teaspoon garlic powder A little black pepper 8 (6-inch) Mission yellow corn tortillas or your favorite brand 1 tablespoon reduced-fat butter or Smart Balance Light, melted ½ cup fat-free cottage cheese 1 cup fat-free sour cream or fat-free Greek plain yogurt 1 (4-oz) can…

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