Chicken Pot Pie

Note: after making this, I realized that it needs more flavor and some salt in the crust. Next time I'll try something different. If you come up with anything, please post a comment and let me know!

Adapted from Pampered Chef  "It's Good For You" cookbook

Yield: 6 servings

Ingredients:

2 cups boneless skinless chicken breasts or tenders, cut into 1 in. pieces

1 tbsp olive oil, divided in 2

1 cup thin sliced carrots

1/2 cup chopped sweet onion

2 cups broccoli florets (frozen baby spinach works well)

2 tbsp water

1 can low fat and sodium cream of chicken soup

1/4 cup low sodium chicken broth

1/4 cup low fat milk

1 garlic clove, pressed or diced
1/4 tsp. dried thyme
1/8 tsp. ground black pepper
Tony Chachere's to taste

1 1/3 cups Heart Healthy Bisquick
1/2 cup low fat milk
a pinch of salt
1 egg white

1- Preheat oven to 400

2- Heat a skillet over medium heat, with a little olive oil in the bottom (about 1/2 tbsp). Add the chicken and cook until it is just pink. Remove the chicken from the pan and add another 1/2 tbsp of olive oil.

2- Add onions to the skillet and sweat them down (do not caramelize= no browning) until they are translucent. Add the garlic, then crank up the heat to medium-high and add the carrots, broccoli, and water . Cover and cook up to 5 minutes, until the water disappears. This should cook the carrots and broccoli until they are just tender-crisp.

3- In a bowl, whisk together the soup, broth, milk, thyme and black pepper. Stir in chicken and vegetables and pour into a casserole pan of some sort. I have found that they type doesn't really matter, as long as the entire mixture and topping fit in it.

4- Make the biscuit topping by combining the Bisquick, milk, and egg white until just moistened. Either roll out on a floured surface or use a spoon to scoop out the dough. Lay the rolled dough on top of the wet stuff in the casserole pan and cut a few slits to let the steam escape, or plop the scoops of dough out onto the top of the casserole, like a drop biscuit.

5- Bake 30-35 minutes until the topping is brown and the filling is bubbling. to protect your oven from bubbling filling, put the casserole pan on a cookie sheet lined with foil (easy clean up).

Black Bean Chicken

Adapted from Sparkpeople member LOSER1231's recipe on Sparkrecipes.com
Yields 6 servings

1 lb frozen boneless skinless chicken breasts
2 cans black beans, rinsed and drained
3/4 cup brown rice
1 1/2 cups frozen corn kernels
16 oz jar of your favorite salsa (green or red)


Place all of this in your slow cooker and cook on low for 4-6 hours. While its a slow cooker recipe, you really want to watch it a bit so the rice doesn't get over cooked and mushy.

Before serving, stir with a fork to break up the chicken. It should shred pretty easily.

Grilled Lemon Chicken with Tabbouleh

Adapted from Pampered Chef  "It's Good For You" cookbook
Yields 4 servings

Tabbouleh
1 1/2 cups water
1 tbsp olive oil
1/2 tsp salt
1 cup uncooked bulgar wheat
1 large tomato, seeded and diced
1/4 cup sliced green onions with tops
1 cup snipped fresh parsley
2 tbsp snipped fresh mint (optional)
1 tbsp lemon zest
1/4 cup lemon juice

1- Bring water, salt and oil to a boil in a small sauce pan. Add the bulgar, cover, and remove from heat. Let stand 25 minutes or until the water is absorbed.

2- In a bowl, mix the rest of the ingredients with the bulgar, cover and refrigerate at least 2 hours to let the flavors blend. It can be refridgerated overnight (great make-ahead option)

Grilled Lemon Chicken

4 boneless skinless chicken breasts
1 tbsp olive oil
1 tsp lemon pepper seasoning

1- Heat grill to medium high. Rinse and pat the chicken dry. Brush with olive oil and sprinkle with lemon pepper seasoning.

2- Grill 6-7 minutes per side, turning once.

Grilled Pita Bread Wedges

Cut Pita into 4 wedges. Brush with olive oil and grill 1-2 minutes per side, until it is crsipy and lightly browned.

Quick Curried Chicken

Adapted from Pampered Chef's "It's Good For You" cookbook
Yeild 6 servings

1 lb boneless skinless chicken breast or tenders, cut in 1in pieces
1 tbsp curry powder
2 tsp cornstarch
1/2 tsp ground ginger
1/4 tsp salt
1tbsp olive oil
1 garlic clove, pressed
1 medium green bell pepper, chopped
1 medium red bell pepper, chopped
1 14oz can coconut milk (not cream of coconut)
1 14 oz can of pineapple chunks in juice, drained
2 tbsp snipped fresh cilantro
Chopped peanuts or toasted coconut
3 cups cooked brown rice


1- In a medium bowl, combine the curry powder, cornstarch, ginger and salt. Add chicken and toss to coat evenly.

2- Heat large skillet over high heat with 1tbsp olive oil. Add chicken and garlic and cook until chicken is no longer pink, so 6-7 minutes. Remove the chicken from the skillet.

3. Reduce the heat to medium high and add the bell peppers. Cook 1-2 minutes, then stir in the coconut milk, pineapple and chicken. Bring to a boil, reduce the heat, and simmer over low heat for 15 minutes, or until sauce thickens.

4- Add cilantro and mix gently. Serve over rice, and top with peanuts or coconut if desired.