Sesame Chicken and Zucchini

I found on awesome book called $3 Low Calorie Meals. I'm always on the look out for cheap recipes, but I also want to keep things healthy. This book is the perfect combination. Check it out.

I took one of the recipes in the book and tweaked it a bit. It's quick and easy and delish! I can see myself making this often when the zucchini from the garden is abundant.

Sesame Chicken and Zucchini

2 cups cooked shredded chicken (see note)

3 small zucchini, cubed

3 garlic cloves, grated

2 scallions, chopped

1/2 cup reduced-sodium soy sauce

black pepper to taste

1 TBS sesame oil

pinch of crushed red pepper flakes

1/4 cup of sesame seeds (just as good without them)

Place chicken and zucchini is a large skillet. Mix the rest of the ingredients, except sesame seeds, in a small bowl, then add to skillet. Saute over medium heat until zucchini are soft. Sprinkle is sesame seeds and serve. 

Serves 6.

Nutrition Facts
1/6 of recipe, CALORIES 137, FAT 6 g, CARBS 4 g, FIBER 1 g, PROTEIN 16 g, Weight Watchers Points plus: 3 points

Note: I often purchase chicken leg pieces on sale (usually $.99 a pound) and poach them with salt and pepper, carrots, onion, garlic and celery. This produces a yummy stock for use in other recipes and plenty of chicken to pull and use for recipes like this one. 

Chicken Queso Soup with Roasted Corn and Jalapeno

 

I found this recipe by pinch of Yum on Pinterest and tweaked it a little bit. (Click here for original recipe.) It is SOOO good. I've tried a lot of tortilla and taco soups in my day, but this has to be the best so far. It's a perfect recipe to put in the crock pot Sunday morning and have it for lunch after church.

Chicken Queso Soup with Roasted Corn and Jalapeno

1 pound boneless, skinless chicken breasts
3 cups salsa, divided
1½ cups water
1 teaspoon cumin
2 teaspoons chili powder
½ teaspoon salt

1 green peppers, chopped
1 14 ounce can corn, rinsed and drained
1 jalapeno pepper, minced (without ribs and seeds)
1 14 ounce can black beans, rinsed and drained
4 ounces light cream cheese
6 ounces Pepper Jack cheese
cilantro for topping

tortilla chips

Place the chicken breasts, 1½ cups salsa, water, cumin, chili powder and salt in the crockpot. Cover and cook on high for 3-4 hours or low for 6-7 hours. When the chicken is done, shred the meat directly in the crockpot using two forks.

Pat the minced peppers dry with a paper towel. Place the bell peppers in a large nonstick skillet over high heat without oil. Cook for 4-5 minutes WITHOUT stirring. This creates the browned, roasted look out on the outside of the peppers. Stir once and repeat until the peppers are nice and browned.
Set aside. Repeat this process with the corn and jalapeño together.

After the chicken has been shredded, add the roasted peppers, roasted corn and jalapeño, black beans, remaining salsa, and cream cheese to the crockpot. Stir and replace cover, allowing the cream cheese to melt. Adjust the consistency of the soup by adding another ½ cup of water if needed. Let the soup simmer for another 15-30 minutes until everything is smooth and melted. Just before serving, stir in the Pepper Jack cheese. Serves 8

Nutritional information

1/8 of recipe (calculated without chips), CALORIES 264, FAT 7 g, CARBS 24 g, FIBER 5 g, PROTEIN 30 g, Weight Watchers Points plus: 7 points

Oven Fried Chicken Nuggets

These are a favorite of the Picky Kids Quad. 

Oven Fried Chicken Nuggets

2 pounds boneless, skinless chicken breasts, cut into 1 inch cubes
1/2 cup grated Parmesan cheese
1/2 cup plain breadcrumbs
1/2 cup panko bread crumbs
Pepper to taste
5 TBS butter or margarine, melted

Preheat oven to 425º. Mix Parmesan cheese and plain and panko breadcrumbs together in a shallow dish. Place butter in a different bowl. Pat chicken dry with a paper towel.  Dip chicken in butter. Shake off excess and roll in bread crumbs. shake off excess crumbs and place on greased baking sheet. Bake for 10 minutes. Turn with spatula; bake for additional 8 to 10 minutes until browned. Serves 6.

Nutritional Facts: 

1/6 of recipe, 349 calories, 14 g fat, 12 g carbohydrate,  g fiber, 37 g protein. Weight Watchers Points Plus 8

Chicken Fajitas: Easy and Quick!

 

I was so amazed that the Picky Kid Quad actually ate these fajitas. Ok, so they just ate the chicken our of them, but I am hoping that some of the vitamins from the peppers seeped onto the meat. :) We ate these without tortilla because I forgot them at the store. I always forget at least one thing on my list. How do I do that?! It's written down!

 

Chicken Fajitas

 

2 TBS oil

1 lb boneless, skinless chicken breast, cut into thin strips

1 1/2 large green peppers, cut into strips 

1/4 onion, cut into strips (I sometimes skip these, my husband is an onion-phob.)

1 teaspoon salt

1 teaspoon cumin

1 teaspoon chili powder

1/2 teaspoon garlic powder

1/4 teaspoon pepper

2 TBS lime juice

whole wheat tortillas

toppings, such as, shredded 2% cheddar cheese, low fat sour cream, salsa

In a large skillet or dutch oven brown chicken in oil. Add seasonings and vegetables and saute until vegetables are tender. Serve on tortillas with your favorite toppings. Make about 6 tortillas.

Nutritional Facts: 

1 tortilla, 271 calories, 9 g fat, 24 g carbohydrate, 9 g fiber, 19 g protein. Weight Watchers Points Plus 6

Mandy's Chicken Rice Casserole

Mandy's Chicken Rice Casserole

3 cups cooked brown rice                                      ($.75, Aldi, $1.49 full box)
1 pound chicken breast, cooked and chopped      ($2.16, Aldi, $6.99 3 lb bag)
1 can reduced fat cream of mushroom soup         ($.59, Aldi)
1 1/2 cups reduced fat shredded cheddar cheese, divided    ($1.50, Aldi, $2.99-3 cups)
1 cup light sour cream                                           ($.65, Aldi, $1.29- 16 oz container)
garlic powder
oregano
salt and pepper, to taste

Combine all ingredients, except 1/2 cup cheese. Place in a greased 13 x 9 inch baking dish. Cover and cook for 25 minutes at 350 F. Add remaining cheese and cook, uncevered, an additional 5 minutes or until cheese is melted.

Serves 6-8

Total cost: $5.65, $.71 per serving

 

Nutrition Facts
1/8 of recipe, CALORIES 336, FAT 11g, PROTEIN 29g, CARBS 32g, FIBER 2g,
SODIUM 458mg, WW Points Plus 9 points