Lemon Parmesan Chicken with Asparagus (one pan)

When life gives you lemons make lemon Parmesan chicken! This recipe has got to be in my top 3. I cannot even describe the flavor.. it’s pure perfection. Not only is this recipe so easy, it’s insanely delicious. I have never made a lemon dish before and was a little skeptical because I don’t like lemon pepper chicken. This tastes nothing like that. It’s sweet, tangy, crunchy and cheesy.  If you’re looking for an easy week night meal that makes great leftovers, then this dish is for you.  If you’re having guests over for dinner,  you will WOW them with this presentation and the flavor. The best part.. it’s a piece of cake. I made this recipe for Brent and I the other night and he absolutely loved it. He said it was one of the best things I’ve ever made. Seriously… go to the store right now and make this for dinner and let me know how much you love it. 


Ingredients 

  • 1.5 lbs Boneless skinless chicken tenders 
  • 1/3 cup whole wheat or regular flour
  • 1/2 cup Panko bread crumbs or regular bread crumbs 
  • 1 cup Parmesan cheese, divided
  • 1 tbs Dried parsley
  • 1/2 tsp Salt
  • 1/2 tsp Pepper
  • 1 tbs Minced garlic
  • 3 tbs Honey
  • 1/4 cup of olive oil 
  • 3 Lemons
  • 1/2 tsp Garlic powder
  • 1/2 tsp onion powder 
  • 1 lb Asparagus

Directions 

  • Preheat the oven to 400 degrees. Line a large sheet pan with parchment paper or foil, and spray with cooking spray. Set aside.
  • Set out three shallow bowls. In one bowl, add flour. To the second bowl, combine bread crumbs, 3/4 cup grated parmesan cheese, dried parsley, salt and pepper and stir to combine. In the third bowl, add minced garlic, honey 2 teaspoons lemon zest, and the juice from the 2 lemons, olive oil and stir to combine. Remove 4 tablespoons of this mixture and set aside.
  • Coat in chicken tenders in flour, heavily dredge in garlic lemon mixture, and then coat in the Parmesan panko mixture. Place on prepared sheet pan sprinkle a few dashes of onion powder on the chicken. 
  • Bake in preheated oven for 10 minutes and remove pan. Flip the tenders to the other side.
  • Wash and trim ends off asparagus, and place the asparagus next to the tenders. Drizzle the reserved lemon sauce over the asparagus. Sprinkle remaining 1/4 cup Parmesan cheese and 1/2 tsp garlic powder and 1/2 tsp onion powder over the asparagus.

Enjoy 🙂

Recipe adapted from dashing dish 

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Southern Comfort Poppyseed Chicken

Zeta’s cooks Mrs. Kim and Mrs. Alicia  know that when they make poppyseed chicken at the house there wouldn’t be a drop left. When I first had this recipe at Zeta I about died… I was skeptical at first because the poppyseed thing threw me for a loop. My friend Taylor had me over for dinner and guess what she made… POPPYSEED CHICKEN. I was so excited to finally make this dish. To make things even quicker I used a rotisserie chicken instead of cooking/boiling the chicken before you make the dish. Taylor always uses a rotisserie and hers was divine so…

Make this….. I promise you will LOVE it.


Ingredients

1 Rotisserie Chicken- deboned and shredded

1 Can of cream of chicken soup (10 3/4 oz)

1 16oz container of low fat sour cream

2 Teaspoons of poppyseeds

1 sleeve of ritz crackers

1/4 cup butter melted (half a stick)

Directions:  Pre-heat oven to 350

Debone your rotisserie chicken and place the meat into a big bowl

Combine the soup, sour cream and poppyseeds with the chicken and mix well

Crush one sleeve of ritz crackers and combine and mix well with the melted butter. (Melt the butter in the microwave for 35-40 seconds)

Evenly spread the chicken mixture into a casserole dish and top with the ritz cracker/butter mixture.

Bake for 35-40 minutes or until bubbly

1 Can

Honey Balsamic Crockpot Chicken with Carrots and Spinach 

 

Holy cow.. This was the easiest healthy crockpot dinner. I was in need of a healthy go to for my Tuesday night crockpot meal. I have bible study fellowship until 9pm and I came up with this one! After looking in my cabinets for something I could throw together this crazy concoction turned out to be AMAZING!!!!!!!!!!!!!!!! It has a pot roast flavor but with an Italian spin. I couldn’t stop eating. This dish is Madeline approved and she doesn’t even like carrots 🙂

Nutrition: 260 calories per serving (serves 8)  fat: 6.2g  Sodium:360.7mg  Carbs:10.9g Protein: 38.9g
Ingredients

3lbs boneless skinless chicken breast (About four big breasts)

1/2 cup honey infused balsamic vinegar (if you cannot find this than use plain balsamic vinegar with 2TBs of honey) or no honey at all!

1 small bag of baby carrots– You could add more

1 frozen bag of spinach I like to add mine in right before I serve it. (I boil it on the stove for 3 min then drain and stir in)  if you are in a hurry use an organic canned spinach and put it in with the rest of the ingredients to cook all together. 

1 jar of organic medium chunky salsa (I know I was hesitant too but it’s awesome)– or canned organic diced tomatoes probably fire roasted. 

1 chopped yellow onion 

Serve with cauliflower mashed potatoes, brown rice or a sweet potato for healthy sides.

Directions:

Combine chicken, BVinegar, carrots, and salsa in crockpot. Tenderize chicken with a fork and stir it all around.

Low for 6-7 hours or High for 4

Before serving boil your spinach drain and stir in!! 

One Dish Cammack Smothered Chicken

I have been in a comfort food frenzy since Thanksgiving. My family has had so things taking place this month that there has been no time to cook something that requires a lot of effort. I feel like everyone has those  days/nights when you don’t feel like throwing together a good dinner but yet you are craving something yummy. My sister just moved to Little Rock this past weekend with her husband and their 2 MO old little Bryce. I am going to miss just calling her to go out to lunch or get a mani-pedi and chat and even just hanging out on the weekends. We have never ever lived but 7 miles apart my entire life so this will be quite the adjustment =(. With moving and having a little one you can only imagine that cooking is the last thing on your mind. Morgan asked me if I had any recipes that I thought she could throw together quickly while Bryce was napping so that they could have their first real family dinner in their new home. After thinking about some of my favorite chicken combinations this recipe came into mind. I added and took out a few things to make it lighter and increase the flavor. After trying this chicken… I was hooked. They moved to Cammack Village so I thought it was only proper to name it “Cammack Chicken.” It satisfies that craving for a rich and creamy chicken breast and the sauce that covers this chicken you could eat with a spoon.. and it makes your rice taste 100000X better. Give it a try for an easy dinner for a big family or freeze and eat the leftovers like me!

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Ingredients

2-3lbs of Chicken Breasts

1 Cup of light sour cream

1 Can of Campbell’s fat free cream of mushroom soup

1 Can of Campbell’s fat free cream of chicken soup

1/2 Tbs of onion powder

1/2 Tbs of Garlic Powder

1 Tbs of worcestershire 1 to 1/2 Tbs of chives (depends on if you like chives)

1/4 cup of water

Salt and Pepper

Paprika

(This recipe called for jarred mushrooms drained, I took it out but thats just me— Also substituting a package of onion soup mix instead of onion powder would be SO good)

Directions:

Preheat oven to 350 degrees

Place chicken in a greased baking dish and salt and pepper lightly.

Combine all ingredients except the paprika in a bowl and mix well.

Cover the chicken with the creamy mixture and make sure to coat all the chicken evenly.

Sprinkle paprika over the chicken and sauce mixture to your liking.

Pop in the oven for 1hr or until the chicken is fully cooked.

I served my chicken over brown rice (the boil in bag 10 minute kind) and baked asparagus (350 degrees for 20-25 min or 450 degrees for 15)  With my asparagus I always coat them with olive oil spray, salt, pepper, onion and garlic powder.

Nutrition: Serves 8

Calories: 190 Fat: 7.6g Cholesterol: 75.6g Carbs: 3g Sodium: 171.2

Chicken and Asparagus Lemon Stir-Fry

This recipe is for those of you that need a detox after Thanksgiving. I ate wayyy too much but I definitely don’t regret it. With only a few weeks left until Christmas (another holiday diet disaster) I felt like I needed to make something that I would not feel guilty eating but would satisfy my stir-fry craving. Unlike take-out this dish is fresh and crisp that is the best way I can describe it. The asparagus stay bright green which I am not used to because I always roast mine and the lemon adds that touch of citrus to complete the dish. One of my favorite websites for when I am not feeling like creating my own recipe is Skinnytaste. Gina lists all the caloric and WW+ points for all of her dishes which helps you stay on track. Skinnytaste inspired me to begin this healthy cooking blog because it was key in helping me on my weight loss journey. It all starts with one recipe and then when you start to see those subtle changes, you are hooked.  Try this dish you won’t regret it!

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Ingredients:
1 1/2 pounds skinless chicken breast, cut into 1-inch cubes
Kosher salt, to taste
1/2 cup reduced-sodium chicken broth
2 tablespoons reduced-sodium shoyu or soy sauce (or Tamari for GF)
2 teaspoons cornstarch
2 tablespoons water
1 tbsp canola or grapeseed oil, divided
1 bunch asparagus, ends trimmed, cut into 2-inch pieces
6 cloves garlic, chopped
1 tbsp fresh ginger
3 tablespoons fresh lemon juice
fresh black pepper, to taste

Directions:

Lightly season the chicken with salt. In a small bowl, combine chicken broth and soy sauce. In a second small bowl combine the cornstarch and water and mix well to combine.

Heat a large non-stick wok over medium-high heat, when hot add 1 teaspoon of the oil, then add the asparagus and cook until tender-crisp, about 3 to 4 minutes.  Add the garlic and ginger and cook until golden, about 1 minute. Set aside.

Increase the heat to high, then add 1 teaspoon of oil and half of the chicken and cook until browned and cooked through, about 4 minutes on each side. Remove and set aside and repeat with the remaining oil and chicken. Set aside.

Add the soy sauce mixture; bring to a boil and cook about 1-1/2 minutes. Add lemon juice and cornstarch mixture and stir well, when it simmers return the chicken and asparagus to the wok and mix well, remove from heat and serve.

Nutrition:Servings: 4 • Size: 1 1/4 cups • Old Points: 5 • Weight Watcher Points+: 6 pt
Calories: 268 • Fat: 7 g • Carb: 10 g • Fiber: 3 g • Protein: 41 g • Sugar: 0 g
Sodium: 437 mg (without salt) • Cholest: 98 mg

Thanks Skinnytaste.com 

Claire’s Favorite Sesame Chicken

Who doesn’t love a lazy Friday night with take out Chinese food and your favorite movie??? Well…I did love take out until I found this recipe. “Chinese chicken” or sesame chicken has been a staple in my kitchen for the past three years. Friends crave it and if they know I am making it… you best believe they are at my door. I have made it time and time again for company and it never ceases to be a crowd fave. I made this for one of my best friends and she LOVED it (hence the name of the recipe.) Next time you want take out.. think sesame chicken on AA’s blog haha.


2lbs boneless skinless chicken breasts, cut into bite sized pieces
1/4 cup whole wheat flour
1 tsp black pepper
1 tbsp sesame oil
1/3 cup reduced sodium soy sauce
1 tbsp brown sugar
4 garlic cloves, minced
1/4 cup rice vinegar
1/2 cup fat free chicken broth

1.Preheat oven to 400 degrees.
In a small bowl, combine flour and pepper. Toss chicken pieces in mixture until they are all evenly coated with flour.
2.Preheat a medium sized non-stick, oven-safe skillet and spray with non-fat cooking spray. Place chicken in pan, and cook until seared on each side, about 2-3 minutes per side.
3.In a small bowl whisk together the soy sauce, vinegar, chicken broth, sesame oil, brown sugar, and garlic.
Pour mixture into the seared chicken, and toss around a bit to mix. Place entire skillet into oven, and cook for about 20 minutes. Let cool about 5 minutes.

3/4 cup 224 calories 🙂

Pair with veggies and brown rice

Recipe adapted from laaloosh.com

BBQ chicken

Here in Fayetteville Bikes, Blues and BBQ has taken over our little college town. Some nights you just crave a cheesy BBQ smothered piece of chicken. It’s easy, quick and delicious.

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Recipe
4 chicken breasts
1/2 cup of BBQ sauce
1 Tsp of garlic
Salt and pepper
4 slices of your favorite cheese

Marinate the chicken in the BBQ sauce, garlic and salt & pepper.

Grill or bake your chicken for 25 minutes until cooked through.
The last 2 minutes of cooking, place cheese on the chicken and let it melt and become the cheesy goodness your heart desires.

Enjoy 🙂

In the picture above I served my chicken with baked asparagus and yellow squash and a mushroom spinach sauté.