Paleo Chicken One Pot Dish

paleo

Paleo Chicken & Sweet Potato Bake

You’ll need:

  • 2 chicken breasts (free-range organic is preferred)
  • 2 large sweet potatoes, washed and cut into wedges (I left the skin on)
  • 1 pint assorted grape tomatoes
  • 4 large cloves of garlic, minced (you can use more or less according to taste)
  • 2 Tbs. Italian seasoning
  • 1/2 tsp. red cracked pepper
  • sea salt
  • olive oil

Preheat your oven to 425 degrees

In a large Ziploc  bag, add potato wedges, a drizzle of olive oil, and half of your spices – 2 cloves of minced garlic, 1/2 tsp. salt, 2 tsp. Italian seasoning, and 1/4 tsp. of cracked pepper. Seal and shake ingredients until fully coated. Empty onto a baking sheet and bake for 10-15 minutes or until edges begin to turn slightly brown.

In the same large Ziploc  bag, add chicken breasts, a drizzle of olive oil, and the other half of your spices – 2 cloves of minced garlic, 1/2 tsp. salt, 2 tsp. Italian seasoning, and 1/4 tsp. of cracked pepper. Seal and shake ingredients until fully coated.

Then in a large skillet over med high heat, add a drizzle of olive oil and brown chicken on both sides (a splatter screen is very helpful for this step!). Once the chicken is browned on both sides, your sweet potatoes should be ready. Remove them from the oven and add them to the outer edges of the pan, along with your tomatoes. Cook uncovered (shaking the pan every so often  to prevent sticking) for another 7-10 minutes or until chicken is cooked through. This  dish will serve 2 and can easily be doubled or tripled to suit your needs.

© Linda Wagner All Rights Reserved

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Cherry Topped Chicken

 

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  • Cherry-Topped Chicken Recipe

    TOTAL TIME: Prep/Total Time: 15 min.
    MAKES:4 servings
     Ingredients

    Directions

    1. Flatten chicken to 1/4-in. thickness. In a large skillet, cook chicken in oil over medium heat for 4-5 minutes on each side or until no longer pink.
    2. Meanwhile, in a small microwave-safe bowl, combine preserves and allspice. Heat in the microwave until warmed. Serve with chicken.Yield: 4 servings.
    Credit  Originally published as Cherry-Topped Chicken in Simple & Delicious September/October 2006, p35 Taste of Home

Pineapple Chicken Salad

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Pineapple Chicken Salad Lettuce Wraps

Ingredients

1
container (6 oz) Yoplait® Fruitful™ pineapple yogurt
1/4
teaspoon salt
1/4
teaspoon pepper
1 1/2
cups chopped cooked chicken
1/4
cup shredded carrot
2
tablespoons sliced green onion (2 medium)
2
tablespoons chopped red bell pepper
2
tablespoons chopped celery
6
leaves Bibb lettuce

Directions

Directions

  • In medium bowl, mix yogurt, salt and pepper. Stir in all remaining ingredients except lettuce until combined.
  • Divide chicken mixture evenly among lettuce leaves (about 1/3 cup per leaf). Serve immediately.

Credit: recipe from Betty Crocker.

Cashew Chicken for Two

 

TOTAL TIME: Prep: 25 min. Cook: 15 min.CASHEW CHICKEN  2servings

Ingredients

  • 2 tablespoons reduced-sodium soy sauce
  • 1 tablespoon cornstarch
  • 1/4 teaspoon sugar
  • 1/4 teaspoon salt
  • 1/4 teaspoon ground ginger
  • 2 celery ribs, sliced
  • 1 medium onion, halved and sliced
  • 5 teaspoons canola oil, divided
  • 2 boneless skinless chicken breast halves (4 ounces each)
  • 1/2 cup frozen peas
  • 1/2 cup chicken broth
  • 1 can (4 ounces) mushroom stems and pieces, drained
  • 1/3 cup lightly salted cashews, toasted
  • 1 cup hot cooked rice

Directions

  • 1. In a small bowl, combine the first five ingredients until smooth; set aside.
  • 2. In a large skillet, saute celery and onion in 2 teaspoons oil until tender. Remove and keep warm.
  • 3. In the same skillet over medium heat, cook chicken in remaining oil for 5-6 minutes on each side or until chicken juices run clear. Stir cornstarch mixture and add to the pan. Add the peas, broth, mushrooms and celery mixture. Bring to a boil; cook and stir for 2 minutes or until thickened. Stir in cashews; serve with rice. Yield: 2 servings.

Nutritional Facts

1 chicken breast half with 1 cup vegetable mixture and 1/2 cup rice (prepared with reduced-sodium broth) equals 573 calories, 26 g fat (4 g saturated fat), 63 mg cholesterol, 1,425 mg sodium, 48 g carbohydrate, 6 g fiber, 36 g protein

Wine Pairings

Light-Bodied White Wine

Enjoy this recipe with a light-bodied white wine such as Sauvignon Blanc or Pinot Grigio.

Sizzling Chicken Lo Mein Recipe

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Ingredients

  • 8 ounces uncooked linguine
  • 3/4 pound boneless skinless chicken breasts, cubed
  • 2 tablespoons olive oil
  • 5 tablespoons stir-fry sauce, divided
  • 4 tablespoons teriyaki sauce, divided
  • 1 package (12 ounces) frozen stir-fry vegetable blend
  • © 2015 RDA Enthusiast Brands, LLC
  • Directions

    • Cook linguine according to package directions. Meanwhile, in a large skillet or wok, stir-fry chicken in oil until no longer pink. Add 2 tablespoons each stir fry sauce and teriyaki sauce. Remove chicken from pan.
    • Stir-fry vegetables and 1 tablespoon each stir-fry sauce and teriyaki sauce in the same pan for 4-6 minutes or until vegetables are crisp-tender. Drain linguine. Add the linguine, chicken and remaining sauces to the pan; stir-fry for 2-3 minutes or until heated through. Yield: 4 servings.

Sesame Chicken Cucumber Noodle Salad

From EatingWell:  May/June 2011, July/August 2012

This sesame chicken and noodle salad couldn’t be simpler to make. It’s a refreshing dish to serve on a hot summer’s night or bring it to your warm-weather potluck: just toss the salad with the dressing when you’re ready to serve. Recipe adapted from Simply Ming One-Pot Meals by Ming Tsai and Arthur Boehm (Kyle Books, 2010).

12 servings, about 1 1/3 cups each Active Time: 45 minutes | Total Time: 45 minutes

Ingredients

  • 8 ounces Chinese egg noodles or other thin noodles or pasta, fresh or dried
  • 1 cup creamy peanut butter
  • 3/4 cup rice vinegar
  • 2 tablespoons toasted sesame oil
  • 2 tablespoons Shaoxing wine or dry sherry (see Notes)
  • 1 cup thinly sliced scallions
  • 1/4 cup chopped fresh cilantro (optional)
  • 2 tablespoons naturally brewed reduced-sodium soy sauce
  • 1 tablespoon Asian chile sauce, such as sambal oelek or Sriracha (see Notes)
  • 2 heads baby romaine or 1 head regular romaine lettuce
  • 1 1/2 pounds cooked boneless, skinless chicken breasts (see Tip), sliced crosswise into 1/4-inch slices and chilled
  • 2 medium red bell peppers, cut into 1/4-inch dice
  • 1 large English cucumber, peeled, seeded, halved lengthwise and cut into 1/4-inch slices
  • Salt to taste
  • Freshly ground pepper to taste
  • Toasted sesame seeds for garnish (see Notes)

Preparation

  1. Fill a large bowl with water and add ice cubes. Cook noodles in boiling water until just tender, 2 to 4 minutes if fresh, about 6 minutes for dry (or according to package directions). Drain and transfer the noodles to the ice water. When the noodles are cold, drain well and transfer to a very large bowl. Set aside.
  2. Meanwhile, whisk peanut butter, vinegar, sesame oil and Shaoxing (or sherry) in a bowl until smooth. Add scallions, cilantro, if using, soy sauce and hot sauce, and stir to blend.
  3. If using baby romaine, half lengthwise, notch out the core, and cut crosswise into 1/2-inch pieces. If using regular romaine, remove the tougher outer leaves. Halve lengthwise, notch out the core, halve again, and cut crosswise into 1/2-inch pieces. You should have about 8 cups.
  4. Add the lettuce, chicken, bell peppers and cucumber to the noodles. Add three-fourths of the dressing and toss to coat. Season with salt and pepper. Add the remaining dressing if desired.
  5. Transfer the salad to a serving bowl. Serve garnished with sesame seeds.

Nutrition

Per serving : 242 Calories; 11 g Fat; 2 g Sat; 5 g Mono; 34 mg Cholesterol; 17 g Carbohydrates; 18 g Protein; 3 g Fiber; 312 mg Sodium; 386 mg Potassium

1 Carbohydrate Serving

Exchanges: 1 starch, 1 vegetable, 1 1/2 lean meat, 2 fat

Credit:  2015, Meredith Corporation. All Rights Reserved 

Chicken Vegetable Stir Fry

 

Ingredients

1 cup quinoa
2 cups + 1 cup vegetable broth
¼ teaspoon Kosher salt
2 teaspoons + 1 tablespoon vegetable oil
1 pound chicken breasts, patted dry and sliced thin
2 cups shredded carrots
3 cups broccoli florets
1 orange or red bell pepper, seeded, stemmed and sliced thin
2 tablespoons low-sodium soy sauce
1 tablespoon minced, peeled ginger
2 teaspoons honey
1 tablespoon corn starch
3 tablespoons rice vinegar

Directions

  1. To cook the quinoa: In a medium pot, combine the quinoa, 2 cups vegetable broth and salt. Set pot over medium-high heat and bring to a boil. Reduce heat and simmer, stirring occasionally until cooked and all of the liquid is absorbed, about 15-20 minutes.
  2. While the quinoa is cooking, prepare the stir-fry. Set a non-stick wok, cast-iron or deep-sided pan over medium-high heat. Add 1 teaspoon of the vegetable oil. Once hot, add half of the chicken. Cook, stirring frequently until no longer pink, about 5 minutes. Remove chicken from the pan and keep warm. Add another teaspoon of vegetable oil and cook remaining chicken. Remove from the pan and combine with other cooked chicken and keep warm.
  3. Add the remaining vegetable oil to the pan. Add the carrots, broccoli and red bell pepper and cook until vegetables are slightly softened, but still crunchy, about 3-4 minutes. Whisk together the remaining vegetable broth, soy sauce, ginger, honey, corn starch and vinegar; add to the pan and bring to boil, cooking until thickened, about 1 minute.
  4. Add the cooked chicken back to the pan and cook an additional 1-2 minutes. (Note: Chicken is done when internal temperature reaches 165°F.) Season with salt to taste.
  5. To serve, portion ½ cup quinoa on each plate and top with 1 cup stir fry mixture. Serve with optional sides such as crushed red peppers, thinly sliced scallions or toasted sesame seeds.

Cooking Notes

  • Reduce the sodium content of the recipe by substituting low-sodium vegetable broth.
  • Save time by purchasing pre-shredded carrots and bagged broccoli florets.
  • To slice chicken easily, freeze it first. Partially freezing the chicken allows the knife to cut through the chicken more efficiently. Allow it to thaw before cooking.
  • For more efficient cooking, cut chicken strips about the same size. If chicken breasts are on the larger side, cut the larger part in half and then cut into strips.

Nutrition Information

Serving size: 1 cup stir-fry and ½ cup quinoa
Serves 6

Calories: 272; Total fat: 8g; Saturated fat: 1g; Cholesterol: 42mg; Sodium: 816mg; Carbohydrates: 30g; Fiber: 5g; Sugars: 5g; Protein: 21g; Potassium: N/A; Phosphorus: N/A

Grilled Chicken with Barbecue Sauce and Mixed Green Salad

INGREDIENT

6 Ounces chicken breast

1 Serving Barbecue sauce

2 Cups mixed greens

1/4 Cup canned chickpeas

1/2 Hass avocado, diced

1 Serving Ranch Dressing

DIRECTIONS

Use the Atkins recipes to make Barbecue Sauce for the chicken and Ranch Dressing for the salad.

Season chicken with salt and freshly ground pepper then grill for about 10-15 minutes or until no longer pink in the center. Serve with Barbecue Sauce. Combine the greens, chickpeas and avocado with the dressing.  Serve with chicken.

Credit: ©2015 Atkins Nutritionals

Chicken Bake Make Over

Prep time: 30 min
Total time: 30 min
Makes: 4 servings
What You Need
4 small boneless skinless chicken breasts (1 lb.)
1/2 cup TACO BELL® Thick & Chunky Salsa
1/2 cup crushed baked tortilla chips
1/2 cup KRAFT 2% Milk Shredded Sharp Cheddar Cheese
2 slices OSCAR MAYER Bacon, chopped
1 small onion, chopped
2 cups grape tomatoes
2 cups cooked long-grain brown rice
1/4 cup BREAKSTONE’S Reduced Fat or KNUDSEN Light Sour Cream
Make It
Heat oven to 400ºF. Place chicken on foil-covered baking sheet; top with salsa. Bake 20 min. or until chicken is done (165ºF), topping with crushed chips and cheese for the last 5 min.
Meanwhile, cook bacon in large skillet until crisp. Remove bacon from skillet; drain on paper towels. Discard drippings from skillet. Add onions to skillet; cook and stir 5 min. Stir in tomatoes; cook 4 to 5 min. or until tomatoes begin to pop, stirring occasionally. Add rice; cook 2 to 3 min. or until heated through, stirring occasionally. Stir in bacon.
Top chicken with sour cream. Serve with rice mixture.
Nutritional information per serving
Calories 380 , Total fat 10g , Saturated fat 4g , Cholesterol 85mg , Sodium 530mg , Carbohydrate 35g , Dietary fiber 4g , Sugars 5g , Protein 33g , Vitamin A 20%DV , Vitamin C 10%DV , Calcium 25%DV , Iron 10%DV .
Credit: © 2009 – 2014 Kraft Foods
Healthy Living Information
Low calorie 
Diabetes Center
Diet Exchange
2 Starch,1 Vegetable,4 Meat (L),1/2 Fat
Nutrition Bonus
Help your friends and family eat right with this delicious low-calorie meal.
Carb Choices
3

Crock Pot Moo Shu Chicken

Ingredients

12-ounce bag broccoli slaw
3 carrots, shredded
1 pound boneless skinless chicken breasts, thinly sliced 
3 ½ tablespoons hoisin sauce
¼ cup low-sodium, fat-free chicken broth
3 cloves garlic, minced 
1 ½ teaspoons lower-sodium soy sauce
1 tablespoon cornstarch
4 low-carb whole wheat tortillas

Instructions

  1. Layer the slaw mix and carrots in the bottom of crockpot. Top with the chicken.
  2. In a small bowl, mix the hoisin sauce, chicken broth, garlic, soy sauce, and cornstarch. Pour over the chicken mixture and set the crockpot to high for 4-6 hours.
  3. Warm the low-carb tortillas and serve 1 ½ cups of mixture over each tortilla.

Recipe Cost: $8.74

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