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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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 

Chicken Parmesan and Zoodles

I have been craving Italian for quite some time now. When I go out to eat and I see the words “Chicken Parm” on the menu.. I am always tempted. Chicken Parmesan is one of my favorite Italian dishes. I decided to lighten it up and it was delicious. Zoodles are somewhat intimidating, but trust me they are easy. I got my zoodler at Walgreens (infomercial kind) and it is self explanatory from there. Next time you are at the store pick one up and you will use it wayyyy more than you expect to.

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Ingredients

-4 chicken breasts

– 1/4 cup of grated parmesan

1 TSP paprika

1 TSP Garlic Powder

1 TSP Black Pepper

1 TSP Parsley

2 TBS Italian Breadcrumbs

Your favorite marinara (I prefer Walmarts new organic brand “Parmesan Romano”

Combine all dry ingredients on a plate and roll each chicken breast in the mix and place of a greased baking sheet.

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Cook chicken breasts in the oven at 450 for 25 min. I like to spray olive oil cooking spray on my chicken breasts before placing them in the oven to ensure they get that faux fried taste and crunch.

 

Garlic Parmesan Baked Broccoli

2 Heads of Broccoli

3 cloves of garlic

1 Tsp of onion powder

Salt and pepper to taste

Graded parmesan

Cut the head of broccoli into florets and toss with dry ingredients and garlic. (HOLD THE PARMESAN TILL THE END OF BAKING)

Bake Broccoli on 450 for 15 minutes. With about 3 minutes left of cooking take out broccoli and coat with grated parmesan. (This ensures the cheese will not burn).

 

Zoodles

2-3 Zucchini

Zoodler

Use a zoodler to spiral the zucchini into noodles. Place all noodles in a microwave save bowl and cover for 3 min until soft. Take scissors and cut noodles.

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Serve Chicken Parmesan and zoodles covered with marinara and add your side of broccoli to complete the meal!

Nutrition for Chicken Parmesan

178 Calories Per Breast

Buffalo Chicken Chili

I am loving this sweater weather. With the seasons changing you know what that means…. CHILI. I have never made a chili that has chicken instead of beef, so this was definitely something new. While I was making this recipe I could not keep my spoon out of the pot. I know I say things are the “best ever” pretty much all the time but i’m so serious when it comes to this chili. Not only is it great for game days, family dinners, a quick meal but it also reheats well. I am kind of addicted to Frank’s hot sauce now so that could be problem.

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Ingredients   — Makes about 5 1/2 cups, I would double this for a big family.

  • 1 lb lean ground chicken (or turkey)— Pre cooked and shredded chicken works great and saves time
  • 1 medium onion, chopped
  • 1/2 cup chopped carrots
  • 1/2 cup chopped celery
  • 3 cloves garlic, chopped
  • 1/2 tablespoon chili powder
  • 1/2 tablespoon ground cumin
  • 1/2 tablespoon ground paprika
  • kosher salt and pepper to taste
  • 1 (15 oz) can small white beans, rinsed and drained
  • 1 (13.6 oz) container refried pinto beans (Pacific)
  • 3/4 cups Swanson’s reduced sodium chicken broth
  • 1/2 cup water
  • 6 tablespoons Frank’s hot sauce– To taste

Directions

Preheat skillet on medium/high heat to brown the chicken. Break up the ground chicken into little bits (like taco meat)

SET ASIDE Chicken ** Big step

Saute onions, garlic, carrots, celery, paprika, cumin, chili powder and salt and pepper until veggies are soft (5-6 min)

Add chicken broth, white beans, refried beans an water to veggie mix and bring to a simmer and cover for 10 min

Stir in the cooked chicken and hot sauce cover and cook until thickened about 15-20 min on medium low heat

Serve with cheese and sour cream!

Nutrition according to Skinnytaste recipe

Serving size- A generous cup

Cal-307, P- 26g, C-31g, F-11g

Flank steak with Lemon, Eggplant and Israeli couscous

This recipe is by a company called Blue Apron. Depending on where you live they ship fresh ingredients to your door step for you to cook following their directions. However if you live in Northwest Arkansas blue apron does not ship there. I tried this recipe and loved it and I had to put it on my blog because anyone can go to the store and get these ingredients to create an amazing dinner.

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Ingredients
2 flank steaks
3/4 cup of scallions
2 cloves of garlic
1 small eggplant
1 bunch of mint
1 bunch of parsley
3 TBS dried currants
3 TBS sliced almonds
1 tsp of crushed black pepper
1/2 a lemon

1. Prepare ingredients
Wash and dry the fresh produce. Heat a medium pot of salted water to boiling on high. Remove the steaks from the refrigerator to bring to room temperature. Cut off and discard the roots of the scallions; thinly slice the scallions, separating the white bottoms and green tops. Peel and mince the garlic. Medium dice the eggplant. Pick the mint and parsley leaves off the stems; discard the stems. Finely chop the parsley. Place the currants in a bowl of hot water (to rehydrate them). Using the bottom of a heavy pot, crush the grains of paradise. Finely chop the preserved lemon.

2. Cook the couscous
One the water is boiling, add the couscous. Cook 9-11 minutes until tender. Drain and rinse under cold water return to pot and set aside.

3. toast almonds
While the couscous cooks, heat a medium pan (nonstick, if you have one) on medium-high until hot. Add the sliced almonds and toast, stirring frequently, 1 to 3 minutes, or until browned and fragrant. Transfer to a small bowl. Wipe out the pan.

4. Cook steak
While the couscous continues to cook, season both sides of the steaks with salt and pepper firmly pressing the seasonings into the steaks. In the same pan used to toast the nuts, heat 2 teaspoons of olive oil on medium-high until hot. Add the seasoned steaks and cook 3 to 5 minutes per side for medium-rare, or until they reach your desired degree of doneness. Transfer to a plate, leaving any drippings (or fond) in the pan.

5. Cook vegetables
Heat the pan of reserved fond on medium-high until hot. Add the eggplant and season with salt and pepper. (If the pan seems too dry, add an additional 1 to 2 teaspoons of olive oil.) Cook, stirring occasionally, 3 to 5 minutes, or until browned. Add the garlic and white bottoms of the scallions; season with salt and pepper. Cook, stirring occasionally, 1 to 2 minutes, or until softened. Add the cooked vegetables to the pot of cooked couscous.

6. Finish and plate your dish
Add the preserved lemon, toasted almonds, parsley, currants (draining before adding) and mint leaves (roughly chopping before adding) to the couscous-vegetable mixture.

Add steak to plate and half the couscous mixture.

Serves 2
525 calorie per serving

Taco Lettuce Wraps

Who doesn’t love Mexican food? Cheese dip, guacamole, salsa and margaritas! I could eat mexican food probably everyday of the week if I could. Giving up the tortilla on my usual taco was not something I wanted to do! I usually eat my hamburgers without a bun and make it into a lettuce wrap and of course P.F chang’s lettuce wraps are TDF.. So why not tacos? I love this recipe because I can eat WAY more for just a few calories. I don’t know about you but I’m down for food 🙂

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1.5lbs lean ground turkey or beef
1 small onion
4oz of medium salsa
1 Tsp cumin
1 Tsp chili powder
1 Tsp garlic powder
1 Tsp paprika
1/2 Tsp oregano- if you don’t have it don’t worry
(I sometimes sprinkle some cayenne In it for added spice)
3/4 cup of water
8 large lettuce leaves

Optional additions
-Sour cream (I use Plain greek yogurt)
-Cheese
-Avocado

Directions
-brown turkey or beef on medium heat breaking it into small ground pieces.
– after its no longer pink add the dry seasoning mix it well
-add onion, water and salsa to the meat mixture stir well
– simmer on low covered for about 20 minutes until it has thickened.

Place taco mixture in center of lettuce wrap and top with your favorite taco toppings!
Serving size is 2 lettuce wraps
-255 calories per 2 wraps (calories will be higher with additions ex: cheese, sour cream etc.)
This makes 4 servings (8 tacos)

Enjoy
-Aa