Not-So-Fried Chicken

Not-So-Fried Chicken

Individual Chicken "Pot Pies"

Individual Chicken "Pot Pies"

Guiltless Chicken Parmesan

Guiltless Chicken Parmesan

Chicken Cordon Bleu

Chicken Cordon Bleu

Classic Tacos

Classic Tacos

Spanish Pork with Redskins

Spanish Pork with Redskins

Orange Chipotle Chicken with Cilantro Rice

Orange Chipotle Chicken with Cilantro Rice

Chicken Parm!

Chicken Parm is my bf's favorite and it has become my favorite too!  On a mission to come up with Clean and healthy versions of our favorite foods I have created this masterpiece.  It's literally AMAMAMAMZING!!!!!!!!!!!!!!!!!!









Ingrediants:
Home-Made Tomato Sauce (look at my recipe on this blog)
4oz chicken
1/8 low fat cheese
1/8 fat free cheese
salt/pepper
oregano
basil
italian seasoning
Egg whites
Wheat Germ

Directions:
Heat oven to 400 degrees.  Pound the chicken thin.  Coat in egg whites.  Batter in wheat germ.  Add spices to the top of the chicken.  Put in oven for 10 minutes.  Flip and put in another 10 minutes.  Then put a layer of sauce and top with cheese.  Put in broiler for 3-5 minutes until it looks crispy. 

I paired this with salad and my home-made ranch.  However, you can add ezekiel pasta if you'd like.  I would recommend 1oz of pasta with home-made sauce.  The pasta adds about an extra 100 cals if you have 1oz ezekiel.

Nutrition from "my fitness pal" - This is for the chicken parm in total using ingrediants and amounts above (no pasta):
Cals 305
Carbs 18
Fat 9
Protein 39
Iron 14
Sodium 463

Clean Eating BBQ Burritos

Clean Eating BBQ Burritos
Chicken Ingredients
4 large chicken breasts
1/2 of the seasoning recipe below
Zest of 2 limes
Juice of 2 limes
Seasoning Mix1 tbsp. garlic powder
1 tbsp. onion powder
1 tbsp. ground cumin
1 tbsp. chili powder
Burrito Fixings
Refried beans (I get the fat-free ones at Trader Joe’s)
BBQ red bell pepper (or any veggies you want)
Tomatoes, chopped
Low fat cheese (optional)
Fresh cilantro
Whole grain tortillas
Directions
Step 1 – Combine all the Seasoning Mix in a small bowl. Mix well.
Step 2 – Zest and juice the limes.
Step 3 – Cover the chicken, first in lime juice and zest, and then with the spices. Be sure to turn them and cover both sides. You can marinate them for about 20 minutes if you like, but it’s not necessary.
Step 4 – Place the chicken on the BBQ and grill until the internal temperature reaches 165-170 degrees F.
Step 5 – If you are BBQing any veggies, put those on the grill as well.
Step 6 – You can warm your tortillas on the BBQ if you like, but I find they get too hard to wrap as a burrito. So I wrap mine in some damp paper towels and microwave for 1-2 minutes. This gets them warm and pliable.
Step 7 – Assemble your burritos and serve.
Eat and Enjoy!
Nutritional Content not available for this recipe due to unspecified ingredient and amounts.

Taquitos

Clean Eating Taquitos
(Makes 48 taquitos) 
Ingredients
3-1/2 lbs. boneless, skinless chicken breasts
4 tbsp. garlic powder
4 tbsp. onion powder
1 cup clean salsa (use mild if kids will be eating these!)
2 tbsp. olive oil
2 tbsp. nutritional yeast (Not the same as yeast for baking bread)
4 packs (12 count) small, clean, corn tortillas
Directions
Step 1 – Bake the chicken breasts in the oven at 350 with half of the onion and garlic powder sprinkled on them.
Step 2 – Cut off any unwanted parts and put the cooled chicken breasts into a food processor.
Step 3 – Add the rest of the garlic and onion powders, salsa, olive oil, and nutritional yeast. Blend until you have a well blended, “crumbly dough” looking mixture.
Step 4 – Warm the tortillas in the microwave, wrapping them in a wet paper towel. Get them nice and “pliable” so they don’t rip while you are rolling them. They will be hot, so don’t burn yourself!
Step 5 – Put about 1 tbsp. of meat on a tortilla, and roll up like you are rolling a carpet.
Step 6 – Place the taquitos in an oiled baking pan and spray the tops with olive oil using an oil mister/sprayer. This will give you the browned crunchiness that everyone loves in a taquito.
Step 7 – Bake at 400 degrees F. until they are golden brown. (About 20 minutes, but the time can vary from oven to oven. So keep an eye on them)
Step 8 – Cool and serve with salsa for dipping!
Note: These freeze well. To eat after freezing, defrost overnight in the fridge and then warm in the oven. You can microwave them, but they get soggy.
Eat and Enjoy!
Nutritional Content
1 serving = 1 taquito
Calories: 164
Total Fat: 7 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 14 mg
Sodium: 192 mg
Carbohydrates: 19 gm
Dietary fiber: 7 gm
Sugars: 3 gm
Protein: 7 gm
Estimated Glycemic Load: 22
NOTE: Nutritional Information on this recipe is definitely an estimate. I had to guess on a lot of things and the food choices at NutritionData.com did not exactly match what I used here.

BBQ Tarragon Chicken

Clean Eating BBQ Tarragon Chicken(Makes 2 chicken breasts) 

Ingredients
2 chicken breasts, boneless and skinless
2 tbsp. lemon juice
2 tsp. garlic powder
2 tsp. onion powder
1 tbsp. dried tarragon
1 tbsp. olive oil
Directions
Step 1 – Place all ingredients in a plastic bag, tie off and shake until the chicken is completely covered in the seasonings and oil.
Step 2 – Remove the chicken from the bag and place it on the bbq. Cook until it reaches about 165 degrees F. with a meat thermometer.
Eat and Enjoy!
Nutritional Content
1 serving = 1 breast
Calories: 305
Total Fat: 7 gm
Saturated Fats: 1 gm
Trans Fats: 0 gm
Cholesterol: 137 mg
Sodium: 154 mg
Carbohydrates: 2 gm
Dietary fiber: 0 gm
Sugars: 1 gm
Protein: 55 gm
Estimated Glycemic Load: 0
Nutritional Information estimated at Nutritiondata.com. Data may not be accurate.

Buffalo Chicken Fingers!!

Boneless hot buffalo chicken fingers are my absolute favorite.  It's one of the many reasons I have had major slip ups in the past while trying to diet.  So instead of avoiding my comfort food I've created a way that I can still eat my favorite comfort foods without spiraling into an eating frenzy and adding inches to my waist.


How to make 'em:  Cut the fat off the chicken tenders.  Use wing it sauce or another organic (no/low sugar type of sauce from Whole Foods) to cover the chicken.  Batter the chicken in wheat germ (substitute for bread crumbs).  I also add onion powder, garlic, black pepper and oregano to the wheat germ for flavor.  Lay pieces on baking sheet.  Bake at 400 degrees for 10 minutes.  Then flip over and bake another 10 minutes.  And then broil for 5 minutes (makes them extra crispy).

For a dressing to pair with these check out my post on Ranch Dressing and Blue Cheese.

Italian Caprese Stuffed Chicken

Okay so two of my favorite things... mozzarella and tomato.  This recipe I put together on my own and it is super easy!  You can literally stuff anything you'd like into a chicken breast (that's clean of course).  Think goat cheese, mozzarella cheese, basil, tomato, asparagus, spinach, cheddar, broccoli.. the possibilities are endless! 

Here's my favorite and like I said it's really easy to make!

Ingredients

2 boneless skinless chicken breasts

1/2 c. mozzarella cheese, shredded

2 fresh tomatos

extra-virgin olive oil

pepper

rosemary

Directions

1. Preheat oven to 375*F. 

2. Pound chicken to about 1/4-in thick and season with pepper.  Place chicken skin-side down, top with two healthy pinches of cheese, tomatos and another big pinch of mozzarella.  Roll (like a burrito) and secure with cooking string.

3. Bake for 30 minutes or chicken is cooked through (165*F or so Todd's mum tells me!)