Spicy Chicken Tacos

While many North Americans think of tacos as having crisp, fried shells, authentic Mexican tacos are made with soft, fresh corn tortillas. The traditional preparation is the smart choice, as unfried corn tortillas are low in fat and made with whole grains.

4 servings, 2 tacos each 
Active Time: 20 minutes | Total Time: 35 minutes

Ingredients:

• 8 corn tortillas
• 1 pound boneless, skinless chicken breasts, trimmed of fat and cut into thin strips
• 1/4 teaspoon salt, or to taste
• 2 teaspoons canola oil, divided
• 1 large onion, sliced
• 1 large green bell pepper, seeded and sliced
• 3 large cloves garlic, minced
• 1 jalapeño pepper, seeded and minced
• 1 tablespoon ground cumin
• 1/2 - 1 cup prepared hot salsa, plus more for garnish
• 1/4 cup chopped fresh cilantro
• Sliced scallions, chopped fresh tomatoes and reduced-fat sour cream, for garnish

Preparation

1. Preheat oven to 300°F. Wrap tortillas in foil and bake until heated through, 10 to 15 minutes.
2. Meanwhile, season chicken with salt. Heat 1 teaspoon oil in a large heavy skillet over high heat until very hot. Add chicken and cook, stirring until browned on all sides, about 6 minutes. Transfer to a bowl.
3. Reduce heat to medium and add the remaining 1 teaspoon oil to skillet. Add onion and cook, stirring, until they start to brown around the edges, 3 to 5 minutes. Add bell pepper, garlic, jalapeño and cumin. Cook, stirring, until peppers are bright green but still crisp, 2 to 3 minutes more.
4. Stir in salsa and reserved chicken. Cook, stirring, until chicken is heated through, about 2 minutes. Remove from heat and stir in cilantro. Spoon into warmed tortillas and garnish with scallions, tomatoes and sour cream.

Nutrition
Per serving (without garnishes):
303 calories; 6 g fat (1 g sat, 2 g mono); 66 mg cholesterol; 32 g carbohydrates; 1 g added sugars; 31 g protein; 5 g fiber; 421 mg sodium; 533 mg potassium.
Nutrition Bonus: Vitamin C (68% daily value); Folate (25% dv); Fiber (20% dv).

Found @ Eatingwell.com

Grilled Lemon Chicken

This simple method yields tangy-sweet and super moist chicken.  

Serves 6

Ingredients:

1 t lemon zest
juice of one lemon
1/4 chopped fresh basil or oregano
1 T honey
2 garlic cloves, minced
1/2 t salt
1/4 t black pepper
1/4 cup extra virgin olive oil
6 (4 to 5 ounce) boneless skinless chicken breast halves
1/4 cup pitted kalamata olives, halved (We used capers cause that's what we had)

To prepare the dressing, whisk together the lemon zest and juice, the basil, honey, mustard, garlic, salt and pepper.  Whisking constantly, add the olive oil in a slow stream.  Set aside. 

Place the chicken on a cutting board and lay a sheet of wax paper over it.  Using the flat side of a meat mallet, pound the chicken slightly is it is an even thickness.  Place the chicken in a shallow baking dish just large enough to hold it.  Pour half of the dressing (about 1/3 cup) over the chicken and turn the breast once or twice to coat.  Cover the dish and refrigerate for at least 2 hours if possible, and up to 8 hours, turning at least once.
Stir the olives (or capers) into the remaining dressing and set aside until ready to serve.

If using a gas or charcoal grill, spray the grill with olive oil and prepare a medium-hot grill.  If using a grill pan, spray it with olive oil and heat over med-high heat. Discard the marinade and grill the chicken until it is opaque in the center, 5 to 6 mins per side.  Serve the chicken with a drizzle of the dressing.

Nutritional facts:
Cal: 227 cal Fat 11.1 g Protein: 26.6 g Carb: 3.9 g Sodium 395.4 mg

Found in The Master your Metabolism Cookbook pg 122

Basil Chicken with Vegetables

This is a quick, easy, and tasty method. The suggested vegetables and meats are only a starting place, both in quantity and variety - you can really use almost any vegetable and meat combonation. Broocoli, cauliflower, and onions are good additions. You can also substitute pesto sauce for the basil and garlic if you wish.

 

Ingredients:

• 1 pound boneless chicken meat, cut into bitesized pieces
• 1 red Bell pepper, chopped
• 8 oz mushrooms, sliced
• 2 cups sliced zuchinni or other summer squash
• 8 oz fresh basil, chopped
• 3 cloves garlic, minced or pressed
• 3 Tablespoons olive oil
• Salt and pepper to taste

Preparation:

Heat oil in large skillet on high heat, and sprinkle salt and pepper on chicken. Cook chicken on one side. Add the vegetables and stir. When food is nearly cooked, push it to one side and add the garlic. After about 30 seconds, stir it all together and add the basil. Cook another 30-60 seconds and serve. Pesto (homemade or store-bought) can be substitued for the garlic and basil.

Nutritional Information: Makes three servings. Each serving has 6.5 grams effective carbohydrate plus 6 grams fiber, 40 grams protein, and 353 calories.

 

By Laura Dolson, About.com Guide Updated August 26, 2006

Big Rooby's Almost-Famous Skillet Fajitas

This is a good twist on traditional fajitas. But the recipe has no added spices so we seasoned the meat with salt and pepper of course and the veggies with some of our favorite Mexican spices, like cumin, coriander, and smoked paprika.  You could also maybe just add a fajita season package.

Serves 2

2 whole-wheat flour tortillas (we use Ezekiel 4:9 wraps)
1/2 medium onion, cut into strips
1 large red or yellow bell pepper, cut into strips
1/2 large jalapeno chile pepper, minced (we used the whole thing for more kick)
1/2 medium zucchini, cut into strips (we used one small)
1 1/2 t crushed garlic
1/2 lb boneless, skinless chicken breast trimmed and cut into strips
1/2 cup salsa, drained if watery
Low-fat cheese, low fat sour cream and or avocado to garnish. 

Lightly mist a large nonstick skillet with olive oil spray.  Set over medium-high heat.  Add the onion, bell pepper, chile pepper, zucchini, and garlic.  Cook, stirring occasionally, for 6 to 8 mins, or until veggies are tender and the onion is lightly browned.  Transfer the vegetables to a place.  Cover and keep warm.  Mist the pan again with olive oil spray and return to medium-heat heat.  Add the chicken.  Cook, stirring occasionally for 2 to 4 mins or until the chicken is browned and no longer pink on the inside.  Add the salsa and the reserved veggie mixture to the pan.  Reduce heat to low and cook for 2 to 3 mins or until warm. 

Meanwhile, heat the tortillas either in the microwave or in foil in a 400 degree oven for 5 mins. Fill tortillas with one fourth of the filling.  Place the another one fourth of filling on the side of the fajita (or if you are not watching calories and carbs have two tortillas).  Repeat with the other serving.  Serve with toppings of your choice if desired. 

Nutrition: 254 cal, 32 g protein, 20 g carbs, 4 g fat, 66 mg cholesterol, 5 g fiber, 570 mg sodium

Found in The Biggest Loser Cookbook Pg 172

Competitor's Chicken Curry

Makes 3 servings

3/4 lb boneless, skinless chicken breasts, trimmed of visible fat and cut into 1" cubes
Salt, to taste
Ground pepper, to taste
2 t extra-virgin olive oil
1/4 cup chopped white or yellow onion
1/4 cup chopped celery
2 gloves garlic, minced
2 T whole-grain oat flour
1 cup low-sodium chicken broth
1/2 cup canned no-salt-added diced tomatoes in juice
1/2 t Worcestershire sauce
1/2 to 1 t curry powder, to taste
1/8 t cayenne powder
1/4 cup chopped fresh cilantro

Season the chicken with salt and pepper.  Set a medium nonstick skillet over medium-high heat until a spritz of water sizzles on it.  Add 1 teaspoon of oil to the pan.  Scatter the chicken pieces in the pan.  Cook, stirring frequently, for 3 to 5 mins, or until the cubes are browned.  Cook, lowering the heat slightly if needed, for 2 to 4 mins, or until the chicken is no longer pink.  Transfer the chicken to a plate.  Set aside.

Reduce the heat to medium.  Add the remaining 1 teaspoon of oil to pan.  Add the onion, celery, and garlic.  Cook, stirring occasionally, for about 5 mins, or until the just starting to brown.  Stir in the flower until well combined.  Add the broth.  Cook, stirring constantly, for 4 to 5 mins, or until thickened.  Stir in the tomatoes, Worcestershire sauce, 1/2 t curry powder, cayenne, and the reserved chicken.  Simmer for 2 or 3 minutes for the flavors to blend.   Taste and add up to 1/2 t more curry powder, if desired.  Turn off the heat and stir in the cilantro.  Serve.

Nutrition per serving: 191 calories, 28 g protein, 6 g carbohydrates, 5 g fat (less than 1 g sat), 67 mg cholesterol, 1 g fiber, 308 mg sodium. 

Found in the Biggest Loser Cookbook.

Sauteed Chicken with Spinach

Prep: 15 minutes
Total: 30 minutes

A tangy mustard sauce is used to dress the spinach and top the chicken. The mustard sauce can also be drizzled over steak or tossed with boiled potatoes.

Ingredients
Serves 1.

1 teaspoon white-wine vinegar
1 tablespoon minced shallot
1/2 tablespoon butter
1 tablespoon Dijon mustard
1 teaspoon olive oil
1 boneless, skinless chicken breast half (6 to 8 ounces)
Coarse salt
Ground pepper
4 cups (about 2 1/2 ounces) baby spinach

Directions:
Season chicken with salt and pepper. In a large skillet, heat oil over medium-high heat. Add chicken; cook until browned, turning once, 8 to 10 minutes.
Add 1/4 cup water. Reduce heat to medium-low; cover, and simmer until chicken is cooked through, 4 to 6 minutes. Transfer chicken to a plate; cover to keep warm.
Make mustard sauce: Add minced shallot to same pan; cook over medium heat, stirring occasionally, until soft, about 3 minutes. Stir in mustard and vinegar; cook 1 minute. Remove from heat. Add butter; swirl pan until incorporated. Stir any accumulated chicken juices into sauce.
In a medium bowl, toss spinach with half the mustard sauce. Place chicken on a serving plate; drizzle with remaining sauce. Serve spinach on the side.

From Everyday Food March 2005

Helpful Hint:
This recipe can be easily altered for four people. In step 1, cook 4 chicken breast halves in 1 tablespoon oil. In step 2, add 1 cup water. In step 3, use 1/4 cup minced shallot, 1/4 cup mustard, 1 tablespoon vinegar, and 2 tablespoons butter. In step 4, toss half the sauce with 10 ounces (1 large bag) spinach.

I just love this method of cooking chicken breasts.The sauce is ok.

Chicken Simmered with Zucchini, Tomatoes and Mushrooms

Serves 4

Serve this summer dish over quinoa or brown rice and garnish it with grated Parmesan cheese or toasted breadcrumbs, if you like. Tried it plain and it was tasty. But I'm sure it would be good with pasta, rice, or another grain too.

Ingredients

2 tablespoons extra virgin olive oil
1 medium yellow onion, sliced
6 ounces portobello mushrooms, coarsely chopped (about 2 1/2 cups)
2 garlic cloves, finely chopped
1/4 to 1/2 teaspoon red pepper flakes
Sea salt and freshly ground black pepper
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 cup gluten-free chicken broth
4 plum tomatoes, quartered
2 medium zucchini, cut into 1-inch pieces
1 pound chicken tenders

Directions

In a large skillet, heat oil over medium-high heat. Sauté onion, mushrooms, garlic, red pepper flakes, salt, pepper, oregano and basil until onions are translucent, 4 to 5 minutes.

Stir in chicken broth, tomatoes and zucchini and bring to a simmer. Stir in chicken, cover and simmer until chicken is cooked through, about 10 minutes. Serve immediatley.

Nutrition

Per serving (285g-wt.): 220 calories (80 from fat), 9g total fat, 1g saturated fat, 26g protein, 10g total carbohydrate (2g dietary fiber, 4g sugar), 60mg cholesterol, 640mg sodium

This recipe from Whole Foods at http://www.wholefoodsmarket.com/recipes/recipe.php?recipeId=1119

Quinoa Primavera with Chicken, Spring Peas and Asparagus

This dish is both fresh and warm, homestyle and almost casseroley. Use leftover or rotisserie chicken and it takes about 25 mins to prepare. And defiantly make enough to have leftovers because it's excellent cold.

Serves 4

Secret Ingredient: Quinoa Roasted or rotisserie chicken works perfectly in this recipe. Any leftover quinoa primavera can be chilled and tossed with vinaigrette to make a lively salad. To learn how to make this recipe, watch the Secret Ingredient cooking show.

Ingredients

1 cup quinoa
2 cups water
1 tablespoon extra virgin olive oil
1/2 cup finely chopped red onion
1/2 pound (about 1/2 bunch) asparagus, woody ends snapped off and discarded, spears cut into 1-inch pieces
2 cloves garlic, finely chopped
1 cup fresh peas or frozen petite peas, thawed
1 cup shredded cooked chicken
1 cup thinly sliced baby spinach leaves
Sea salt and freshly ground pepper to taste

Directions

Rinse quinoa under cold running water and drain. Combine water and quinoa in a medium saucepan and bring to a boil. Reduce heat to a simmer, cover and cook until quinoa is tender and all the water is absorbed, 15 to 20 minutes.

Meanwhile, heat olive oil in a large skillet over medium heat. Add onion and asparagus. Cook, stirring often, until asparagus is tender and bright green, 5 to 7 minutes. Add garlic and peas and continue cooking for another minute. Stir in chicken and cooked quinoa. Add the spinach and stir until it wilts, 3 to 5 minutes. Season with salt and pepper and serve immediately.

Nutrition

Per serving (about 11oz/325g-wt.): 310 calories (80 from fat), 9g total fat, 1.5g saturated fat, 30mg cholesterol, 370mg sodium, 39g total carbohydrate (7g dietary fiber, 4g sugar), 20g protein

This recipe from Whole Foods at http://www.wholefoodsmarket.com/recipes/recipe.php?recipeId=1087