Chicken Cutlets with Sun-Dried Tomatoes

Chicken Cutlets with Sun-Dried Tomatoes
The original recipe came from Eating Well Magazine and is by far my favorite Skillet Meal. I love making this because it is so easy and the flavor from the sun-dried tomatoes is outstanding!
Chicken Cutlets with Sun-Dried Tomatoes

Ingredients

  1. Chicken breast cutlets 1 lb
  2. Salt, divided 1⁄4 tsp
  3. Ground pepper, divided 1⁄2 tsp
  4. Slivered oil-packed sun-dried tomatoes, plus 1 Tbsp oil from jar 1⁄2 cup
  5. Finely chopped shallots or sweet onions 1⁄2 cup
  6. Minced garlic 1 tsp
  7. Fresh, sliced white mushrooms (optional) 1 cup
  8. Dry white wine 1⁄2 cup
  9. Half and half 1⁄2 cup
  10. Fresh chopped parsley (or 2 tsp dried parsley) 2 Tbsp
Prep Time
40 minutes (20 minutes active)
Servings
4
Nutrition Facts
Per Serving (4): 239 calories; 11 g total fat; 4 g saturated fat; 9 g carbohydrates; 28 g protein; 2 g fiber; 10 mg cholesterol; 247 mg sodium; 63 mg calcium; potassium 676 mg

Directions

  1. Sprinkle chicken with 1/8 tsp salt and 1⁄4 tsp black pepper.
  2. Heat 1 Tbsp oil from the jar of sun-dried tomatoes in a large skillet over medium heat. Add chicken and cook turning once, until browned about 6-8 minutes. Transfer to a plate.
  3. Add the sun-dried tomatoes, shallots, minced garlic, and mushrooms to the pan. Cook while stirring for 2-3 minutes.
  4. Increase the heat to high and add wine. Cook scraping up any browned bits, until the liquid is mostly evaporated, about 2 minutes. Reduce the temperature to medium heat and stir in the half and half and remaining 1⁄4 tsp pepper and 1/8 tsp salt; simmer for about 2 minutes.
  5. Return chicken to the pan and turn to coat with the sauce. Top with chopped fresh or dried parsley.

Cook's notes

For a very easy weeknight meal, serve with brown minute rice and your favorite microwavable frozen vegetable.
Catherine Milum, RDN, LD

Cranberry-Orange Oat Bars

Cranberry-Orange Oat Bars
So moist and just the right amount of sweetness! Great treat for the holidays!
Cranberry-Orange Oat Bars

Ingredients

  1. Crust
  2. All-purpose flour 1 cup
  3. Quick-cooking oats 1 cup
  4. Finely chopped walnuts 1/4 cup
  5. Brown sugar 1/2 cup
  6. Salt 1/4 tsp
  7. Baking soda 1/4 tsp
  8. Ground cinnamon 1/2 tsp
  9. Butter, melted 6 Tbsp
  10. Orange juice 3 Tbsp
  11. Cooking spray
  12. Filling
  13. Dried cranberries (6 oz) 1 1/3 cup
  14. Light sour cream 3⁄4 cup
  15. Granulated sugar 1⁄2 cup
  16. All-purpose flour 2 Tbsp
  17. Vanilla extract 1 tsp
  18. Grated orange rind 1⁄2 tsp
  19. Large egg, lightly beaten 1
Prep Time
Prep: 10 minutes; Bake: 40 minutes
Servings
Makes 12 servings
Nutrition Facts
Per serving (12): 278 calories; 10 g fat; 5 g saturated fat; 44 g carbohydrates; 6 g protein; 2 g fiber; 41 mg cholesterol; 95 mg sodium

Directions

  1. Preheat oven to 325°.
  2. To prepare the crust, combine flour and next 6 ingredients (through cinnamon) in medium bowl, stirring with a whisk. Drizzle butter and juice over flour mixture, stirring until moistened. Mixture should be crumbly. Reserve 1⁄2 cup of oat mixture. Press remaining oat mixture into the bottom of an 11x7-inch baking dish coated with cooking spray.
  3. To prepare filling, combine cranberries, sour cream, granulated sugar, flour, vanilla, orange rind, and egg in a medium bowl and stir well.
  4. Spread cranberry mixture over prepared crust; sprinkle reserved oat mixture evenly over the filling.
  5. Bake at 325° for about 40 minutes or until edges are golden brown. Cool on a wire rack.

Cook's notes

You can also make this with dried cherries and lemon rind instead of cranberries.
Catherine Milum, RDN, LD

Greek chicken with pasta

Greek chicken with pasta
Quick, Easy, and Delicious!
Greek chicken with pasta

Ingredients

  1. uncooked angel hair pasta (Dreamfields or other whole grain variety) 1 lb
  2. olive oil 1 Tbsp
  3. skinless, boneless chicken breast 4 (6 oz) breasts
  4. chopped red onion 2 cups
  5. chopped yellow or orange bell pepper 1 cup
  6. fresh lemon juice 6 Tbsp
  7. dried basil 2 tsp
  8. dried oregano 1 1⁄2 tsp
  9. minced garlic 2 tsp
  10. No Added Salt Diced Tomatoes 2 (14.5 oz) cans
  11. feta cheese, crumbled 3⁄4 cup (3 oz)
Prep Time
55 minutes: 20 minutes prep, 35 minutes cook
Servings
Makes 8 servings
Nutrition Facts
Per Serving (8) about 1/2 chicken breast, 1/2 cup sauce, and 1 cup pasta 400 calories; 7 g fat; 3 g saturated fat; 54 g carbohydrates; 30 g protein; 6 g fiber; 60 mg cholesterol; 392 mg sodium

Directions

  1. Cook pasta according to package directions, omitting salt and fat.
  2. Heat oil in a large skillet (nonstick preferred) over medium high heat.
  3. Add chicken to pan and cook for 3 minutes on each side.
  4. Add onion and next 6 ingredients (through tomatoes) to pan; stir well.
  5. Cover, reduce heat, and simmer for 25 minutes or until chicken is done.
  6. Remove from heat and spoon sauce over pasta.
  7. Top each serving with feta cheese.

Cook's notes

I like to cut the chicken into bite-sized pieces before cooking. This is great with parmesan cheese too!
Catherine Milum, RDN, LD

Holiday Yogurt Parfait

Holiday Yogurt Parfait
This is a delicious holiday parfait to enjoy for breakfast, brunch or as a snack. For a mini version, reduce all ingredients by one half and use 6 oz parfait glasses or cups.
Holiday Yogurt Parfait

Ingredients

  1. Greek Non-Fat Vanilla Yogurt 4 cups
  2. Fresh strawberries, sliced 2 cups
  3. Fresh blueberries 2 cups
  4. Granola 1 cup
  5. Whipped topping (Cool Whip or Reddi Wip) 8 Tbsp
  6. Chocolate chips 4 Tbsp
  7. Crushed peppermint candy 4 Tbsp
Prep Time
20 minutes
Servings
Makes 4 servings
Nutrition Facts
Per Serving (4): 416 calories; 7.5 g fat; 3.5 g saturated fat; 63 g carbohydrates; 27 g protein; 6 g fiber; 13 mg cholesterol; 157 mg sodium; 220 mg calcium, 550 mg potassium

Directions

  1. Wash berries and drain; slice strawberries and set aside.
  2. Using 4 12 oz parfait glasses or cups, add 1⁄3 cup of yogurt then 1⁄2 cup of berries. Alternate one more time with 1⁄3 cup of yogurt and 1⁄2 cup of berries then add 1⁄3 cup of yogurt on top.
  3. Add 1⁄4 cup of granola to each parfait; then add 2 tbsp of whipped topping.
  4. Sprinkle 1 Tbsp of chocolate chips and 1 Tbsp of crushed peppermint candy on top of each parfait and serve.

Cook's notes

You can substitute any yogurt, but I prefer Greek Yogurt because it is creamy and high in protein. You can add any fruit. If you prefer a sweeter version, add a little sugar or honey to the fruit before assembling the parfaits. If you want to make these ahead of time, wait to add the granola, whipped topping, chocolate chips and crushed peppermint right before serving.
Catherine Milum, RDN, LD

Kale Salad with Chicken and Zesty Lime Dressing

Kale Salad with Chicken and Zesty Lime Dressing
Enjoy this amazing low carbohydrate, high protein salad for lunch or dinner!
Kale Salad with Chicken and Zesty Lime Dressing

Ingredients

  1. Baby Kale, washed and drained 8 cups
  2. Sliced English Cucumber 2 cups
  3. Cherry tomatoes 2 cups
  4. Avocado (3 1⁄2 oz) 1
  5. Low Sodium Chickpeas (drained) 1 cup
  6. Chicken breast cutlets 12 oz
  7. Mozzarella Cheese (shredded) 1⁄2 cup
  8. Chopped walnuts 4 Tbsp
  9. Lime Dressing
  10. Olive oil 2 Tbsp
  11. Lime juice (1-2 limes) 2 Tbsp
  12. Lime zest 1 tsp
  13. Honey 2 tsp
  14. Salt 1/4 tsp
  15. Pepper 1/4 tsp
  16. Marinade for Chicken
  17. Olive oil 3 Tbsp
  18. Lime juice (1 large lime) 3 Tbsp
  19. Salt 3/4 tsp
  20. Chopped garlic (1 clove) 1 tsp
  21. Ground cumin 1 tsp
  22. Dried oregano 1/2 tsp
  23. Dried cilantro (or 1⁄4 cup fresh chopped cilantro) 1 Tbsp
Prep Time
30 minutes prep; 15 minutes cook
Servings
Makes 4 servings
Nutrition Facts
Per Serving (4): 433 calories; 24 g fat; 5.2 g saturated fat; 22 g carbohydrates; 38 g protein; 7 g fiber; 6 mg cholesterol; 394 mg sodium; 186 mg calcium, 832 mg potassium

Directions

  1. If you choose to marinate the chicken, mix the ingredients together in a small bowl and pour over the chicken breast and place in the refrigerator for at least 3 hours before cooking. To limit clean up, I like to use a gallon size zip-lock bag.
  2. Wash kale, cucumber, and tomatoes; zest lime; slice cucumber and avocado and set aside.
  3. Drain chickpeas and chop walnuts; set aside.
  4. To prepare dressing, mix olive oil, lime juice, lime zest, honey, salt, and pepper in small bowl and set aside.
  5. Grill chicken breast cutlets on a grill or cook on stove top until done; 7-8 minutes per side or until the temperature reaches 165°. Allow to cool for 5 minutes; place on cutting board and slice.
  6. On each plate, arrange 2 cups of kale, 1⁄2 cup sliced cucumber, 1⁄2 cup cherry tomatoes, 1⁄4 avocado (sliced), and 1⁄4 cup chickpeas. Top each salad with 3 oz sliced chicken, 2 tbsp mozzarella cheese and 1 tbsp chopped walnuts. Drizzle with Lime Dressing and enjoy.

Cook's notes

Consider marinating the chicken using the optional marinade recipe. This will add flavor and moisture. For variety, consider replacing the grilled chicken with 3 oz grilled salmon.
Catherine Milum, RDN, LD

Maple Glazed Salmon

Maple Glazed Salmon
Sweet and Savory! Melt in your mouth!
Maple Glazed Salmon

Ingredients

  1. salmon 1 lb
  2. dijon mustard 1 Tbsp
  3. chili powder 1 Tbsp
  4. paprika 1 1/2 tsp
  5. brown sugar 1 Tbsp
  6. salt 1/4 tsp
  7. pure maple syrup 2 Tbsp
Prep Time
25 minutes: 10 minutes prep, 15 minutes cook
Servings
Makes 4 servings
Nutrition Facts
Per Serving (4): 258 calories; 10 g fat; 2 g saturated fat; 12 g carbohydrates; 29 g protein; 0.8 g fiber; 81 mg cholesterol; 279 mg sodium

Directions

  1. Preheat oven to 375 degrees F.
  2. Cover a large cookie sheet with aluminum foil leaving enough to completely wrap around the salmon but not touching.
  3. In a small bowl, combine the mustard, chili powder, paprika, brown sugar, and salt forming a thick paste.
  4. Place the salmon on the foil spreading the mustard paste over the entire fish.
  5. Pull the foil over the salmon forming a tent and making sure not to touch the paste; pinch the foil closed around the fish.
  6. Bake for 15 minutes.
  7. Remove from the oven and carefully open the foil being careful not to burn yourself.
  8. Turn the oven to broil.
  9. Drizzle the syrup over the salmon.
  10. Cook the salmon under the broiler for 3 minutes.
  11. Remove the salmon from the oven and enjoy!

Cook's notes

Serve with roasted or mashed potatoes and green beans. I like to double this recipe because it is so good left over; even cold on a salad.
Catherine Milum, RDN, LD

Mediterranean Quinoa Salad

Mediterranean Quinoa Salad
This recipe is one of my favorites...as a side dish or as an entree. The dressing is made with plenty of lemon juice and just enough olive oil to pull all the ingredients together. No guilt in this recipe; a good source of protein, fiber, and healthy fats!
Mediterranean Quinoa Salad

Ingredients

  1. Extra Virgin Olive Oil 1/4 cup
  2. Juice from 1 lemon 1/4 cup
  3. Garlic clove 1 minced
  4. Kosher Salt 1/4 tsp
  5. Black Pepper 1 tsp
  6. Quinoa, uncooked 1 cup
  7. Red grape or cherry tomatoes, halved 1 cup
  8. Yellow grape or cherry tomatoes, halved 1 cup
  9. Pitted Black Olives, halved 1/2 cup
  10. Chick Peas, canned 1 cup
  11. Red onion, chopped 1/2 cup
  12. Feta Cheese, crumbled 3/4 cup
  13. Fresh minced parsley (or 2 tsp dried) 2 Tbsp
Prep Time
30 minutes
Servings
6 large servings 12 small servings
Nutrition Facts
Per serving (6): 317 calories; 17 g fat; 35 g carbohydrates; 9 g protein; 5 g fiber; 17 mg cholesterol; 705 mg sodium

Directions

  1. Cook quinoa according to package directions and allow to cool.
  2. Combine the olive oil, lemon juice, garlic, salt, and pepper in a small bowl and stir using a whisk or put in a jar and shake.
  3. Place all remaining ingredients except the parsley in a large bowl and stir; pour the dressing over the top and toss; sprinkle parsley on top.

Cook's notes

This recipe can be served with your favorite protein or as an entree. Make this ahead and allow to chill overnight. Tastes better the next day. If you are not a fan of quinoa, try whole grain pasta or rice. To reduce sodium, omit salt.
Catherine Milum, RDN, LD

Mexican Soup with Chicken

Mexican Soup with Chicken
I received my inspiration for this recipe from Southern Living Magazine and adapted it to be more heart-healthy using low sodium chicken broth, tomatoes, and beans.
Mexican Soup with Chicken

Ingredients

  1. Chopped onion 1 cup
  2. Chopped green pepper 1 cup
  3. Canola or olive oil 1 Tbsp
  4. Low Sodium Chicken Broth, 2 (32oz) containers 8 cups
  5. Low Sodium Black Beans, rinsed and drained 1 (15 oz) can
  6. Low Sodium Kidney Beans, rinsed and drained 1 (15 oz) can
  7. No Salt added Diced Tomatoes 1 (14oz) can
  8. Chopped, cooked chicken breast 3 cups
  9. Frozen corn 1 cup
  10. Ground pepper 1 tsp
  11. Minced garlic 1 tsp
  12. Ground cumin 1 tsp
  13. Chopped fresh cilantro (or 2 tsp dried cilantro) 2 Tbsp
  14. Lime juice 2 Tbsp
  15. Tortilla chips Optional
  16. Light sour cream Optional
  17. Lime slices Optional
Prep Time
30 minutes
Servings
Makes 7 servings (1 ½ cups/serving)
Nutrition Facts
Per Serving (7): 340 calories; 6 g fat; 1 g saturated fat; 42 g carbohydrates; 32 g protein; 12 g fiber; 51 mg cholesterol; 345 mg sodium. Add Ons: 4 tortilla chips: 80 calories, 1 Tbsp light sour cream: 20 calories

Directions

  1. Heat oil in a large pot and saute' onion and bell pepper at medium heat for about 5 minutes.
  2. Add chicken broth and the next 8 ingredients; bring to a boil.
  3. Reduce heat, simmer; stirring occasionally for 20 minutes.
  4. Remove from heat; add cilantro and lime juice.
  5. Serve with tortilla chips, sour cream, and lime slices if desired

Cook's notes

For a heartier version, try adding ½ cup of instant brown rice.
Catherine Milum, RDN, LD

Roasted Butternut Squash

Roasted Butternut Squash
Easy and Versatile Side Dish!
Roasted Butternut Squash

Ingredients

  1. Butternut squash (cubed) 5 cups
  2. Olive Oil 1-2 Tbsp
  3. Minced garlic 1 Tbsp
  4. Salt 1⁄2 tsp
  5. Black pepper 1⁄4 tsp
  6. Dried rosemary (optional) 1⁄2 tsp
Prep Time
40 minutes
Servings
Makes 6 servings
Nutrition Facts
Per Serving (6): 75 calories; 2 g fat; 0 g saturated fat; 14 g carbohydrates; 1 g protein; 1 g fiber; 0 mg cholesterol; 199 mg sodium

Directions

  1. Preheat your oven to 400° F (200° C) for 10 minutes.
  2. Toss together the butternut squash, olive oil, and garlic.
  3. Season with salt, pepper, and rosemary if desired.
  4. Arrange squash on a baking sheet covered with parchment paper; cubes should be spread out for even browning.
  5. Bake for 25-30 minutes or until squash is tender and lighted browned .

Cook's notes

Serve as a side dish or on top of a salad. Try topping it off with fresh Parmesan Cheese...the options are endless!
Catherine Milum, RDN, LD

South of the Border Chicken and Quinoa Bowls

South of the Border Chicken and Quinoa Bowls
Satisfy your taste for Mexican cuisine with this enticing Chicken and Quinoa Bowl! My recipe is super easy even though the ingredient list is long; mostly from the spices. I like to chop my vegetables ahead of time and let my family or guests assemble their own bowls. Not only is it delicious, it is full of everything you need for a heart-healthy diet... whole grains, plant protein, vegetables, lean chicken, and dairy. I like to top it off with light sour cream and fresh pico de gallo. Enjoy!
South of the Border Chicken and Quinoa Bowls

Ingredients

  1. Boneless, skinless chicken breast 12 oz
  2. Cooked quinoa 2 cups
  3. Vegetable oil (used for braising chicken) 1 Tbsp
  4. Shredded lettuce 2 cups
  5. Chopped fresh tomatoes 2 cups
  6. Chopped green onions 1 cup
  7. Sliced sweet peppers (1 large pepper) 1 cup
  8. Black Beans, Reduced Sodium 1 (15 1⁄2 oz can)
  9. Frozen sweet corn 2 cups
  10. Avocado, sliced 1
  11. Grated cheddar cheese 1 cup
  12. Fresh Pico de gallo or Salsa 1 cup
  13. Light Sour Cream (optional) 4-6 Tbsp
  14. Garlic powder 1/2 tsp
  15. Onion powder 1/2 tsp
  16. Ground cumin 1/2 tsp
  17. Black pepper 1/4 tsp
  18. Marinade for Chicken
  19. Olive oil 3 Tbsp
  20. Lime juice (1 large lime) 3 Tbsp
  21. Salt 3/4 tsp
  22. Chopped garlic (1 clove) 1 tsp
  23. Ground cumin 1 tsp
  24. Dried oregano 1/2 tsp
  25. Dried cilantro (or 1⁄4 cup fresh chopped cilantro) 1 Tbsp
Prep Time
45 minutes - 1 hour
Servings
6
Nutrition Facts
Per Serving (6): 524 calories; 21 g fat; 7 g saturated fat; 49 g carbohydrates; 36 g protein; 13 g fiber; 68 mg cholesterol; 399 mg sodium; 243 mg calcium

Directions

  1. Prepare marinade at least 3 hrs prior to cooking the chicken. In a small bowl, whisk together the olive oil, lime juice, salt, garlic, cumin, oregano, and cilantro.
  2. Add chicken and marinade to a large ziplock bag and squeeze bag to distribute marinade evenly over the chicken; refrigerate 3-12 hours.
  3. Prepare quinoa according to package directions and set aside.
  4. Drain black beans and rinse with water. If desired, season with garlic powder, onion powder, ground cumin, and black pepper. Place in a small saucepan with 1/4 cup of water and heat until warm 3-4 minutes.
  5. Cook corn according to package directions and set aside.
  6. Chop lettuce, tomatoes, and green onions; slice sweet peppers and avocado; set aside.
  7. Take chicken out of the marinade and dispose of remaining marinade; grill chicken for 5-6 minutes per side or until the thickest part of the chicken reaches 165 °F. If you prefer to cook chicken on the stovetop, add 1 Tbsp vegetable oil to a large skillet setting temperature to medium-high. Add chicken and cook 4-8 minutes per side or until it reaches 165 °F and is golden brown. Cool and slice.
  8. Prepare bowls by arranging quinoa, beans, corn, chicken, lettuce, tomatoes, onions, peppers, avocado, and cheese in individual bowls or on plates. Top with Pico de gallo and sour cream if desired; garnish with lime slices.

Cook's notes

Marinating the chicken adds lots of flavor and tenderizes the chicken breast. Do not over cook. Brown rice can replace the quinoa or leave it out for a lower carb version of this recipe. For a larger portion, divide ingredients into 4 individual bowls. This will also increase the calories and other nutrients.
Catherine Milum, RDN, LD