Lemon Scallion Chicken & Vegetable Kabobs

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Lemon Scallion Chicken & Vegetable Kabobs

I am excited to be bringing you another healthy summer grilling recipe, courtesy of Medifast, in honor of National Grilling Month! Today’s recipe is for Lemon Scallion Chicken & Vegetable Kabobs! This recipe yields 3 servings, and is ready in about 30 minutes start to finish (plus 30 minutes soak time for wooden skewers!). If you are following the Medifast (or other diet) program, you’ll be interested in knowing:

Each serving counts as: 1 “Leaner” Protein Serving; 1 Healthy Fat Serving; 3 Vegetable Servings; 3 Optional Condiment Servings

 Nutrition: Cal 380; Total Fat 11g; Sat Fat 2.5g; Chol 145mg; Sod 520mg; Total Carb 13g; Fiber 4g; Pro 56g

Lemon Scallion Chicken & Vegetable Kabobs
 
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Serves: 3
Ingredients
  • Ingredients
  • 24 oz raw, boneless, skinless chicken breast (should yield three 6-oz cooked servings)
  • 2 cups (2 small) summer squash*
  • 2 cups (18 medium) mushrooms, quartered
  • 1-1/2 cups (1 small-medium) zucchini*
  • 1 cup (8 medium) cherry tomatoes
  • *Half lengthwise, then cut into 1" chunks
  • Lemon scallion sauce:
  • ¾ cup (4-6) scallions, chopped
  • 1 Tbsp olive oil
  • ½ tsp salt or salt substitute
  • 6 Tbsp fresh lemon juice
  • 1 Tbsp hot red pepper sauce
  • ¼ tsp freshly ground black pepper
Instructions
  1. If using wooden skewers, soak in water 30 minutes.
  2. In small bowl, combine scallion sauce; set aside. (You may wish to reserve part of this sauce for finished kabobs.)
  3. Preheat grill to medium heat.
  4. Thread kabobs with chicken, zucchini, squash, mushrooms, and tomatoes.
  5. Brush kabobs before and during cooking with sauce.
  6. Grill kabobs 10 minutes, turning once, until cooked through.
Nutrition Information
Calories: 380 Fat: 11g Saturated fat: 2.5g Carbohydrates: 13g Sodium: 520mg Fiber: 4g Protein: 56g Cholesterol: 145mg

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Buttermilk Chicken Recipe

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Disclosure: I would like to thank Eco-Foil for sponsoring this recipe post, and providing me with a generous supply of Eco-Foil pans!

Buttermilk Chicken IngredientsGrowing up, my mom served this buttermilk chicken recipe, and it’s always been one of my favorites. One thing that I didn’t like was the clean up. I’m not a fan of washing dishes anyway, and prefer all items that I use to either be dishwasher safe, or disposable, like Eco-Foil Pans. With certain dishes, like this one, if I use my normal 9×13 pan, it requires a good deal of scrubbing around the edges before it goes into the dishwasher. That can be rough on my hands, so the Eco-Foil pan is ideal for me. Just bake, rinse, and toss in the recycle bin!

Buttermilk Chicken PrepThe first step is to pre-heat your oven to 400 degrees, and then melt your butter. I use a small saucepan on the stovetop. Next, I mix my buttermilk and cream of chicken soup. NOTE: The recipe calls for 1 cup and 1 can but my family prefers MORE gravy. So, what you see in the pictures is actually TWO CUPS of Buttermilk and TWO CANS of Cream of Chicken Soup. (I do this first, then put it in the fridge until I’m ready to use it. I want to make sure I have enough before I start pouring from the carton to coat the chicken).

Buttermilk Chicken Coating the ChickenNext, pour some Buttermilk in a bowl and add some salt and pepper. I omit the salt, we’re watching our salt intake, and honestly, we don’t notice the difference. Spread out some waxed paper and put some flour on it to coat the chicken with. Dip the chicken in the buttermilk bowl and coat both sides well, the move it to the waxed paper and coat both sides well with flour.

Baking Buttermilk ChickenPour the melted butter in a 9×13 pan. Place chicken breast side DOWN in the pan. Bake in the oven for 15 minutes. Remove the pan and flip the chicken over so it is breast side UP. Return to the oven for 15 minutes. Remove the pan and get the buttermilk/cream of chicken soup mixture out of the fridge and pour it all around the chicken. Return to the oven for 30 minutes. Remove from the oven and make sure the chicken is cooked through and the juices run clear. If yes, you are done!

Buttermilk Chicken Plated

I serve this with Green Beans, Mashed Potatoes (use the rest of the buttermilk if you have any leftover, it’s YUM), and Sprite Biscuits.

Buttermilk Chicken Recipe
 
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Recipe type: Chicken
Serves: 4
Ingredients
  • 1 stick butter, melted
  • 4 boneless, skinless chicken breasts
  • 1 cup buttermilk for gravy, additional for dipping
  • 1 can cream of chicken soup for gravy - see my note about doubling gravy
  • Flour, for coating chicken
Instructions
  1. Pre-heat your oven to 400 degrees
  2. Melt your butter - I use a small saucepan on the stovetop, pour into 9x13 pan
  3. Mix buttermilk and cream of chicken soup in a small bowl, and place in fridge
  4. Pour some buttermilk in a bowl, and dip chicken in it, fully covering
  5. Dip chicken in flour, fully coating
  6. Place chicken breast side down in buttered 9x13 pan
  7. Bake for 15 minutes
  8. Turn chicken over
  9. Bake for 15 minutes
  10. Remove Buttermilk and Cream of Chicken mix from fridge and pour around chicken
  11. Bake for 30 minutes
  12. For additional recipe notes, and step by step pictures with instructions, see full recipe at: http://whenisdinner.com/buttermilk-chicken-recipe/

 

 

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Cheesy Chicken Enchiladas

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Cheesy Chicken Enchiladas

I’ve been experimenting with a few Chicken Enchilada Recipes, trying to find one that we really love. We’ve found a couple that are candidates to be added into my Google Calendar Menu Plan Rotation, so I thought I’d share one of them with you. The first time I made this, all the guys declared that it NEEDS MORE CHEESE. The picture above is the second time I made it, where I drowned it in cheese on top. This made for some very happy boys!

I want to point out a few of things:

  1. I am allergic to onions. When I make this, I mix the chicken and cheese, then fill my tortillas and wrap them, before I add the onions. They and the jalapenos are optional, depending on your taste preferences.
  2. Feel free to cut the amount of cheese in half, they were fine when I made them that way the 1st time. All three of my boys are on the small side, 2 require an extra high calorie count per a nutritionist, so I add in calories to their food whenever possible.
  3. The chicken is cooked, and the gravy is hot. When you put it in the oven, you’re basically just heating the tortillas and melting the cheese. Just cook them until they’re heated through.
  4. When cooking the chicken, you can do that however you want. I love using a Rotisserie, but I tend to have frozen breasts in my freezer. It’s quick and easy for me to pop them in my crock pot with some chicken broth and spices and leave it cooking all day. Use whatever seasoning or spices you want. Some suggestions: garlic powder, chicken bouillon cube, ground cumin, poultry seasoning, black pepper, thyme, sage, rosemary, etc.
  5. I have not tried freezing these, but they should freeze well -maybe not the gravy with the sour cream- but the actual enchiladas should do ok. I have to pack our lunches for the next day before I serve this or my kids wouldn’t leave us anything to eat the next day, so we don’t ever have any left for me to try and freeze!

Cheesy Chicken Enchiladas
 
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Recipe type: Chicken
Cuisine: Dinner
Serves: 5
Ingredients
  • 4 Chicken Breasts Cooked and Shredded
  • 10 tortillas - I used flour, but imagine corn might work well too
  • 4 cups shredded cheese - 1st attempt used 2, doubled for 2nd attempted pictured above
  • 1 medium onion, diced - optional
  • 1 jalapeno, diced - optional, feel free to use more/less
  • 2 cups Chicken Broth
  • 6 tbsp butter, divided -into 2 and 4
  • 4 tbsp flour (all purpose)
  • 1 cup sour cream
Instructions
  1. Preheat oven to 350
  2. I cook my chicken in the slow cooker all day, with about a cup of chicken broth added, then shred it when I'm ready to prepare our Enchiladas. A rotisserie chicken would also work well for this.
  3. *BONUS: Cook enough chicken for 2 meals and prepare an extra meal to freeze, or save for the next night!
  4. Take 2 tbsp of the butter, and melt it in a hot frying pan. Saute your diced onions and jalapeno until clear and soft
  5. Mix chicken and 2 cups cheese in a medium bowl, add onions and jalapenos if using, mix well
  6. Divide chicken and cheese mixture evenly among tortillas (a cutting board or cookie sheet works well to spread them out)
  7. In a sauce pan, melt the butter and stir in the flour, on Medium Heat to make a Roux. Let it cook for about a minute, then pour in the Chicken Broth and use a whisk until the flour is smooth.
  8. Leave it on the heat until its thick and bubbly, then add the sour cream.
  9. Pour the gravy over the enchiladas, then sprinkle the remaining 2 cups of cheese on top.
  10. Bake for 20-25 minutes until heated through.

 

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Chicken and Rice Soup

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Chicken and Rice Soup

 

Fall is in the air in New England with cool days and cooler nights. I am excited to be bringing the crock pot back out, and last week I used it to cook some chicken all day, for Chicken and Rice Soup that evening. I saw a Creamy Chicken and Rice Soup recipe on Pinterest, from For the Love of Cooking, and decided to try it, with a few changes. I think this would be delicious with a Rotisserie Chicken, if you don’t want to use the slow cooker all day, I just have several packages of chicken frozen that I need to use. As promised, it as very easy to make, I had most of the ingredients on hand, and there were NO leftovers. I doubled most of the ingredients from the original recipe when I made it, and next time I will double my version of the recipe again. My boys love to eat, and they definitely wanted more of this. I think it would freeze well too.

One thing I love about making soup is that it’s easy to personalize it. You can add, subtract, or substitute the vegetables to meet your family’s taste preferences. If you need to double the rice, you’ll want to add additional broth, since you’re cooking the rice with the soup, it needs extra liquid to absorb.

Chicken and Rice Soup
 
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Recipe type: Soup
Serves: 6
Ingredients
  • 1 tsp olive oil
  • 1 medium onion, chopped
  • 12 baby carrots, sliced
  • 6 stalks of celery, sliced
  • 4 cloves of garlic, minced
  • 5 cups chicken broth - I added 6 cups of water and a bouillon cube (extra from the one listed later in the recipe) in the crockpot with my chicken on low all day. You could use homemade stock or canned/boxed if needed.
  • 3 chicken breasts, chopped or pulled
  • 1 bouillon cube
  • 1 tsp basil
  • ½ rice (I used UNCOOKED whole grain brown rice NOT instant)
  • 2+ tbsp corn starch
  • 1 12 oz can evaporated milk
Instructions
  1. As mentioned, I cooked my chicken in the slow cooker all day with 6 cups water and a bouillon cube. This created my own chicken broth that I used in the soup. You could also use a rotisserie chicken (2 breasts plus leg/thigh meat), canned chicken, etc. You just need cooked chicken to add in the soup.
  2. In your stockpot, pour in 1 tsp olive oil, over med-high heat. Add in the chopped onion, carrots, and celery. Let it cook until it starts to get tender, then add in the minced garlic. Let that cook for a couple of minutes, while stirring, then pour in the chicken broth. Add the chopped chicken, bouillon cube, basil, a dash of pepper (you can add salt to, but we are trying to do lower sodium, so I skipped it. The bouillon cube added plenty for our taste), and your rice. Cover and let it cook for 20 minutes or so. Finally, add in the corn starch and evaporated mile. Lower the heat and let it simmer for at least 5 minutes, or until ready to serve. You can add more corn starch if you like it thicker. I left mine simmering for 30 minutes as the guys were running late coming home from practice. It was hot and ready when they got home.

 

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Grilled Chicken

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I mentioned on one of my other blogs, that we were starting the P90X Diet Program at the beginning of June. There are several reasons why we chose this specific program after spending hours researching our specific need online, and getting approval from physicians before beginning. In the morning, we alternate between two “shakes” I’ll be sharing here soon, for breakfast. We have 2 small snacks, and salads for lunch. This is what one of our typical dinners looks like. I haven’t had many “new” recipes to share lately, because, honestly, we’ve been grilling out every night for dinner. Chicken 5 nights a week, Lean Beef once, and Pork once. We needed to get through the first 30 days of strict regimen before we begin slowly incorporating some other things back in. Nick and the boys get 2 vegetables with their dinner, I get my vegetable allowance at lunch, so my dinner is 6oz of Grilled Chicken. It’s taken some getting used to, no potatoes or bread, but after the first week, I wasn’t starving after only eating 6 oz of chicken for dinner. Continue reading »

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