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 

Zestyyyyy Chicken with Brown Rice

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You know the nights where you cannot decide on anything to have for dinner because your fridge is empty? It was one of those nights.  I knew  I wanted something quick and healthy as well as something that would make multiple meals for the week. I ran to the store grabbed a few items and threw this together. It was awesome.. I know the recipe calls for chili sauce but Walmart didn’t have “natural”so I went with 1/2 cup of tomato sauce. I served it over brown rice with a side roasted asparagus.  I added Tony C’s seasoning to the tomato sauce to give it some zest. (I feel like I should be in Louisiana eating this dish btw) ENJOY!!!

 

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Ingredients:

Yields: 4 servings

Ingredients:
2 Tbsp. olive oil, divided use
1 cup dry brown rice
2 cups water
¼ tsp. sea salt
1 medium onion, chopped
1 medium green bell pepper, chopped
2 medium celery stalks, chopped
1 lb. raw chicken breasts, boneless, skinless, cut into 1-inch strips
2 cloves garlic, finely chopped
1 (14.5-oz.) can low-sodium diced tomatoes
½ cup all-natural chili sauce OR Tomato Sauce
1 Tbsp. chopped fresh basil (or 1 tsp. dried basil)
1 Tbsp. chopped fresh parsley (or 1 tsp. dried parsley)
¼ tsp. crushed red pepper

Preparation:
1. Heat 1 Tbsp. oil in large saucepan over medium heat.
2. Add rice; cook, stirring frequently, for 1 to 2 minutes, or until rice starts to crackle.
3. Add water and salt. Bring to a boil, covered. Reduce heat; cook for about 30 to 35 minutes, or until rice is tender and fluffy.
4. While rice is cooking, heat remaining 1 Tbsp. oil in another medium nonstick skillet over medium-high heat.
5. Add onion, bell pepper, and celery; cook, stirring frequently, for 2 to 3 minutes.
6. Add chicken and garlic; cook, stirring frequently, for 4 to 5 minutes, or until chicken is no longer pink.
7. Reduce heat to medium. Add tomatoes, chili or tomato sauce, basil, parsley, and red pepper. Bring to a boil. Reduce heat; gently boil, covered, for 10 minutes. — If you used tomato sauce and not chili then add Tony C’s.
8. Divide rice between four serving plates; top evenly with chicken mixture.

capture1 Beachbody Recipe

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!! 

Skinny 2 minute “baked” cinnamon sugar apples

This is by far the easiest healthy dessert!! For Christmas I got a stonewave in my stocking. I was a little scared to use it because it is from an infomercial but let me tell you… The stuff you can make in this thing is insane! You can get one for yourself at walgreens in the infomercial section haha 🙂

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Ingredients:

1 trivia packet
1 Granny Smith apple
Cinnamon
Light cool whip

Directions:

Cut the apple into 8 slices. Place the slices in a ziplock and pour 1 Truvia packet and however much cinnamon you want (I probably do 1/2 tsp) and shake.
Place the slices into the the stonewave and put in microwave for 2 minutes.
Top with cool whip 🙂

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

Crock Pot Apple Bourbon BBQ Pulled Pork

I have been beyond busy the past couple of weeks. This month I turned the big 22.. and I know what popped in your head, TAYLOR SWIFT. Even though that song is not one of my favorites from her I admit to blasting it all day on my birthday. I am wrapping up my last semester of college and I feel like these four years have flown by… if I could start it over, I would. Christmas time is almost here and I could not be more excited. Who doesn’t love hot chocolate, christmas lights, music and family? The holidays always get me when it comes to dieting.. I can’t turn down pie or food in general. I will be posting healthy alternatives to our holiday favorites to help you on and me stay on track!

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This recipe came about when I was wondering what in the world to make for dinner.. ever have those days? I had this campbell’s crock pot sauce that I had bought a while back but never got around to using. I thought it would be an easy dinner to serve with cauliflower mash and veggies. I loved it… and it made plenty of leftovers that I can throw on a salad or have again for dinner.

Ingredients for pulled pork

-2.5 lbs of plain pork tenderloin

-1 packet of campbells crock pot sauce “Apple Bourbon BBQ”

Place pork tenderloin in the crock pot and cover with sauce, cook on low for 7 hours or on high for 3-4. Take the pulled pork out and hour before serving (6 hours) and shred the pork and place back in sauce. Serve on a bun or by itself.

Cauliflower mash (If you have not tried this…. do it) 

-1 head of cauliflower

-1/3 cup of buttermilk or half and half

-1 Tbs of butter

– 2 cloves of garlic

-Salt and pepper

Steam the cauliflower  florets in a veggie basket or in the microwave. Place the steamed cauliflower into a food processor or blender and add the butter, half and half, salt and pepper and garlic. Blend until it is the consistency of mashed potatoes.

*I will be honest and say it does not ever get smooth like potatoes but you do not it chunky. Some say it has the consistency of grits.

I served my Pork and Mash with roasted carrots (a bag of baby carrots at 450 degrees for 20 min) and roasted asparagus (450 degrees for 15 min)

Enjoy =]

Nutritional Information Serves 6

3/4 cup of cauliflower mash – 60 calories  (Fat- 2.4 Carbs- 8.6 Protein- 3.7)

Pulled pork- 168 calories ( Fat- 3.3  Carbs- 15g Protein- 19.2)