Greek Chicken Kabobs with Yogurt Dipping Sauce and Orzo with Feta

There is just something about the freshness of Greek food that screams summer to me. Surprise your friends with these THREE great dishes at your next barbecue!

Chicken: 

1-1   ½ lbs chicken tenders (or chicken breast cut into strips)

2         lemons

1 tsp dried oregano

½ tsp red pepper flakes

½ cup olive oil

4 cloves garlic, finely minced

Salt and pepper

6-8 metal or wooden skewers (if using wooden, soak in water before grilling)

In a small bowl combine the zest and juice of 2 lemons with oregano, red pepper flakes, oil, and garlic. Add chicken and marinade to a large, resealable plastic bag ; refrigerate for 30 minutes.

Preheat grill over medium heat. Thread chicken onto skewers and season with salt and pepper. Grill for 6-8 minutes, until chicken is cooked through. Serve with yogurt sauce and orzo.

Yogurt Sauce:

2 cups plain Greek yogurt

½ tsp cumin

salt and pepper

½ English cucumber, grated

In a small bowl, combine all ingredients until thoroughly combined. Refrigerate until ready to serve.

Orzo:

2 cups chicken broth

½ lb orzo

2 T butter

1 tsp dried parsley

¾ cup feta cheese

In a medium saucepan, bring broth to a boil over high heat. Add orzo and cook per package instructions. While orzo drains, add butter, parsley, and feta to the hot pan. Add orzo to pan and stir to combine. Serve with chicken skewers.

*Modified from Rachael Ray

Spiced Pork Tenderloin with Mango Salsa

For years, I was under the common preconceived notion that food that was good for you could not possibly taste good and was probably too expensive to make on a budget. Websites like Skinnytaste have convinced me that I was wrong. I ran across Gina’s website while blog-stalking one day and have made or been inspired by many of her recipes. They are always full of flavor, reasonably priced, and appealing to my whole family. Thanks to Gina for helping me enjoy eating better.

Pork: 

1 tsp garlic powder

¼ tsp salt

½ tsp ground ginger

1 lb pork tenderloin

¼ cup Sweet Red Chili Sauce

1 T honey

1 tsp Sriracha

Salsa:

1 large mango, peeled and diced

2 T fresh cilantro, chopped

1 clove garlic, minced

1 T minced jalapeño

2 T lime juice

Salt and pepper

Preheat oven to 375 degrees. In a small bowl, combine garlic powder, salt, and ginger. Rub evenly over pork and place tenderloin on a sprayed broiler pan. Mix chili sauce, honey, and Sriracha together in a small bowl. Brush sauce liberally over pork during the last 10 minutes of cooking. Roast pork for 40-45 minutes, until internal temperature reaches 160 degrees. Remove pork from oven, cover with foil, and allow to rest for 5-10 minutes before slicing and serving.

While pork cooks, combine salsa ingredients in a small bowl. Season with salt and pepper to taste. Cover and refrigerate until ready to serve. Top sliced pork with salsa for serving.

*Recipe modified from Skinnytaste

Key West Chicken Kabobs

Ready for the fresh flavors of a springtime barbecue? Try this light marinade to pump up the smoky flavor of grilled chicken. Cilantro-Lime Rice is the perfect side to enhance the citrusy flavor.

3 T soy sauce 

2 T honey

1 T vegetable oil

Juice of 1 lime

3 cloves garlic, minced

3-4 boneless, skinless chicken breasts, cubed

In a small, bowl, whisk together marinade ingredients. Add chicken to a large, resealable plastic bag; pour in marinade and toss until chicken is evening coated. Seal and refrigerate 3-6 hours.

Preheat grill over medium heat. Thread chicken onto skewers. (Tip: If using metal skewers, spray with cooking spray to prevent sticking. If using wooden skewers, soak in water for about 10 minutes prior to avoid fires.) Grill 4-6 minutes per side, until chicken is cooked through. Remove from grill and allow to rest 5-10 minutes before serving. 

*Recipe from Grocery Budget 101

Baked Oatmeal with Fruit

This warm breakfast is so tasty and comforting, you’ll forget it’s heart-healthy too.

3 cups quick-cooking oats 

1 cup brown sugar, packed

2 tsp baking powder

1 tsp salt

½ tsp cinnamon

2 eggs, beaten

1 cup skim milk

½ cup light margarine, melted

½ tsp vanilla

¾ cup diced, peeled apple (try Granny Smith)

1/3 cup fresh or canned peaches, diced

1/3 cup fresh or frozen blueberries (thaw if frozen)

Preheat oven to 350 degrees and prepare 8x8 baking dish with cooking spray.

In a large bowl, combine oats, sugar, baking powder, salt, and cinnamon. In a separate bowl, gently beat together eggs, milk, margarine, and vanilla. Slowly pour wet ingredients to combine with dry ingredients, mixing until completely combined. Fold in apples, peaches, and blueberries.

Pour mixture into baking dish. Bake, uncovered, 35-40 minutes, until cooked through in the center. Cut into squares and serve warm.

*Recipe from Taste of Home

Diane Sauce

Kick up your next grill night, without adding a lot of extra calories, by adding this flavorful sauce to steak or chicken.

1 can beef broth, reduced sodium 

1 ½ T Worcestershire sauce

2 T coarse ground mustard

2 T flour

Zest of 1 lemon

Whisk all ingredients together until smooth. In a small saucepan, bring sauce to a boil over medium heat, stirring occasionally. Continue boiling until sauce thickens. Pour over grilled steak or chicken.

Baked Chicken Taquitos

When I first ran across the original recipe for this dish on Hungry Girl, I couldn’t help but think, “Canned chicken? You’ve got to be kidding me!” Somehow though, it just worked – and it was 98% fat free. This is a great lighter version of a fried classic and is perfect for a main dish or appetizer.

1 (large) can chunk white chicken in water, drained 

½ cup green salsa (Try World Table’s Salsa Verde)

10-12 corn tortillas

1/3 cup fat-free cheddar cheese, shredded

½ tsp. dry taco seasoning (Try Homemade Taco Seasoning)

Fat free sour cream for dipping (optional)

Taco sauce for dipping (optional)

In a medium bowl, combine chicken and salsa; mix thoroughly to combine, shredding chicken in the process. Cover and refrigerate 15 minutes.

Preheat oven to 350 degrees. Drain any excess liquid from chicken and stir in cheese and taco seasoning. Cover tortillas with a damp paper towel and microwave for 60-80 seconds, until pliable. Spoon about 2-3 T. of chicken mixture into the center of a tortilla. Spread chicken length-wise and roll into a tight cigar shape; secure with a toothpick. Repeat with remaining tortillas. Line rolled taquitos on a cookie sheet in a single layer. Bake 14-16 minutes, until tortillas are crispy. Serve with sour cream and/or taco sauce for dipping.

*Recipe modified from Hungry Girl

Chicken and Rice Noodles with Spicy Peanut Sauce

I am a Thai food fanatic. Since I’ve been working on becoming a bit more calorie-conscious, I was thrilled to find the inspiration for a lighter version of my favorite peanut sauce.  This dish was bursting with spicy flavor – I didn’t even miss the extra calories!

Sauce: 

1 can (14-oz) far free chicken broth

5 T peanut butter

1 T Sriracha chili sauce

2 T honey

2 T soy sauce

1 inch fresh ginger, finely minced

2 cloves garlic, finely minced

Chicken:

1-2 boneless, skinless chicken breasts, cut into bite-sized chunks

Salt and pepper

1 T Sriracha chili sauce

Juice of ½ lime

5 cloves garlic, finely minced

1 inch fresh ginger, finely minced

1 T soy sauce

½ T sesame oil

1 pkg rice noodles

¼ cup shredded carrots

Juice of ½ lime

2 T cilantro

Whisk together sauce ingredients in a medium saucepan. Bring to a boil over medium heat, stirring occasionally, until sauce is well blended and smooth, about 5-10 minutes.

In a large colander, rinse rice noodles with cold water. Set aside and let soften at least 5 minutes.

Meanwhile, toss chicken with salt and pepper, Sriracha, lime juice, garlic, ginger, and soy sauce. Heat sesame oil over high heat in a wok or large skillet. Add chicken and sauté until chicken is browned and cooked through, about 3 minutes. Remove chicken from pan and set aside.

Add noodles to pan and toss with peanut sauce. Add carrots and chicken and toss to combine. Remove from heat and sprinkle with lime juice and cilantro.

*Recipe modified from Skinnytaste

Slow Cooker Florentine Turkey Meatballs

Want to wow your family with warm comfort food without breaking the calorie-bank? Try these turkey meatballs that are packed with protein and healthy spinach and cooked all day long for that “I slaved over this” taste.

Meatballs: 

1 lb ground turkey

¼ cup Panko breadcrumbs

¼ cup grated parmesan cheese

¼ cup chopped baby spinach

1 egg

1 clove garlic, minced

1 tsp salt

1 tsp pepper

Sauce:

1 can (28-oz) tomato sauce

1 bay leaf

½ tsp basil

Salt and pepper to taste

1 tsp extra-virgin olive oil

3 cloves garlic, smashed

12 oz (1 box) Smart Taste or whole wheat thin spaghetti

Parmesan cheese

In a large bowl, combine meatball ingredients by hand. Form into 2-inch balls and set aside.

Add tomato sauce, bay leaf, basil, salt, and pepper to a large Crockpot.  Sauté 3 garlic cloves in olive oil over medium heat until golden brown, but not burnt. Add garlic and oil to sauce. Gently place meatballs in sauce. Cover and cook on low, 4-6 hours.

Prepare pasta per package directions. Serve meatballs over pasta and sprinkle with parmesan cheese.

*Recipe modified from Skinnytaste

Whole Wheat Rotini in Lemon-Cream Sauce with Grilled Balsamic Chicken

A few years ago, my husband surprised me with a stovetop grill pan and I absolutely fell in love. It is perfect for chilly winter days or for grilling a quick dinner without the hassle of setting up the outdoor grill. (Or when we accidently run out of propane/charcoal) This lighter version of a creamy sauce was the perfect complement to the zesty flavor of the chicken and was easy to whip up for a quick weeknight dinner.

2 boneless, skinless chicken breasts, trimmed 

¼ balsamic vinaigrette

½ lb whole wheat rotini (1/2 box)

1 ½ T light margarine

1/3 cup flour

1 ½ cups skim milk

1/3 cup white wine

Juice of 1 lemon

1 tsp garlic powder

1 tsp salt

½ tsp pepper

Parmesan cheese

Place chicken breasts in a large, resealable plastic bag; add vinaigrette and toss to combine. Refrigerate and marinade at least 4 hours.

Preheat indoor grill over medium heat (or outdoor grill if weather permits). Place marinated chicken on grill and discard remaining marinade. Grill about 8 minutes per side, until cooked through.

Meanwhile, prepare pasta per package directions.

Add margarine to a saucepan to melt over medium heat. Whisk in flour and cook for 1 minute. Whisk in milk, wine, lemon juice, garlic powder, salt and pepper. Stir constantly and bring to a boil over medium heat until sauce thickens.

Slice chicken thinly and serve atop pasta and sauce. Sprinkle with parmesan cheese.

*Recipe modified from Foodista

Honey-Lime Chicken

Take advantage of a sunny day to try out the tasty freshness of this grilled chicken. It is great on its own, atop a green salad, or even paired with Cilantro-Lime Rice.

1-2 lbs. boneless, skinless chicken breasts 

Marinade:

¼ cup extra-virgin olive oil

¼ cup fresh lime juice (2 limes), plus zest

2 T. honey

½ tsp. cayenne

1 tsp. salt

1 tsp. pepper

In a large, resealable plastic bag combine all marinade ingredients; seal the bag and shake to combine. Add the chicken to the bag; shake to coat and refrigerate overnight or at least 3 hours.

Preheat grill over medium heat. Grill chicken for 5-7 minutes per side, until cooked through. Serve with Cilantro-Lime Rice.

*Recipe from The Enchanted Cook

Cilantro-Lime Rice

We all have our favorite restaurant recipes. Since the Air Force has moved us to a rather restaurant-desolate city, it’s been my goal to recreate some of our favorites at home. With the nearest Chipotle about 2 hours away, the dish is a great, healthier substitute for their delicious rice and makes a great side dish!

1 cup long-grain or Jasmine rice 

Juice of 1 lime

2 cups chicken broth or water

1 tsp. salt

3 T. fresh cilantro, minced

3 tsp. vegetable oil

In a medium pot, add rice, 1 tsp. oil, broth, and salt. Boil on high until most of the water evaporates. When the water just skims the top of the rice, reduce to low, cover, and simmer about 15 minutes. Remove from heat and let sit an additional 5 minutes.

In a medium glass bowl, combine cilantro, lime juice, and remaining oil. Toss with rice until completely mixed.

*Recipe from Skinnytaste

Baked Coconut Chicken with Pineapple Rice

Over the past few weeks I have been experimenting with making yummy food that is better for you. I, like so many, have fallen into the “food is only good if it’s loaded with calories” trap. But, I have news: Healthy food can taste great! I wish I could shout it from the rooftops for all to hear, but for now, I’ll just share my experiments here, with you, and hope that you enjoy them too. A good place to start? This island-flavored meal with fewer than 350 calories per serving.

Chicken: 

1 lb chicken tenders

½ cup Panko bread crumbs

¼ cup shredded coconut

½ tsp paprika

½ tsp garlic powder

2 egg whites

Cooking spray

Rice:

1 cup rice, cooked per package directions

1/8 cup crushed pineapple

Sauce:

2 T olive oil

2 T honey

2 T white vinegar

1 T orange marmalade

2 tsp Dijon mustard

Preheat oven to 375 degrees. Combine bread crumbs, coconut, paprika, and garlic powder. In a separate dish, lightly beat egg whites. Dip chicken tenders in egg white, and then dredge in bread crumb mixture until evenly coated. Place tenders on a lightly sprayed cookie sheet and spray the top of each tender with cooking spray. Bake for 30 minutes, turning halfway through.

Meanwhile, prepare rice per package directions, substituting ¼ cup of the cooking liquid with juice from the pineapple. When rice is steamed, mix in pineapple.

Whisk together sauce ingredients. Serve chicken over rice with sauce.

*Inspired by Skinnytaste

Lo-Cal Slow Cooker Balsamic Chicken

I just love the sweet and tart flavor that balsamic vinegar gives to a dish. These chicken thighs were tender, flavorful, and simple to prepare – and only about 180 calories per serving!

1 lb boneless, skinless chicken thighs, trimmed 

½ cup chicken broth

½ cup apple cider

2 T lemon juice

2 T balsamic vinegar

½ tsp thyme

½ tsp paprika

½ tsp garlic powder

½ tsp salt

½ tsp pepper

2 T light butter

2 T flour

Place trimmed thighs in the bottom of a large slow cooker. In a small bowl, combine broth, cider, lemon juice, vinegar, thyme, paprika, garlic powder, salt, and pepper; pour over chicken. Cover and cook on low, 5-6 hours, until chicken is cooked through and tender.

In a small saucepan, melt butter over medium heat. Whisk in flour and cook about 1 minute. Add 1 ½ cups of cooking juices, whisking constantly, until sauce is smooth and thickened. Serve sauce over chicken.

Morning Glory Muffins

Recently, I’ve been on a quest to incorporate more veggies into my diet. But when you’re not exactly a veggie-lover, sometimes it’s hard to get the recommended 3 cups a day. Muffins like these are a great trick for my taste buds: moist, sweet, and packed with good-for-you ingredients.

2 ¼ cups all-purpose flour 

2/3 cup sugar

1 ½ tsp baking soda

½ tsp baking powder

1 tsp cinnamon

¾ tsp salt

½ cup vegetable oil

3 eggs

1 (8-oz) can crushed pineapple, with juices

1 T honey

1 cup shredded carrots

½ cup shredded coconut (sweetened)

Preheat oven to 350 degrees. Prepare a 12-cup muffin pan with paper liners or cooking spray.

In a large bowl, combine flour, sugar, baking soda, baking powder, cinnamon, and salt. In a separate bowl, beat together oil, eggs, pineapple (with juices), and honey. Gradually stir dry mixture into wet mixture until just combined. Fold in carrots and coconut. Scoop batter into prepared muffin cups, filling about ¾ of the way. Bake for 20-25 minutes until golden brown and toothpick inserted in the middle comes out clean.

*Modified from Can You Stay for Dinner?

Pulled BBQ Chicken Sandwiches

This simple Crockpot meal has all the sweet and spicy flavor of traditional barbecue, with a fraction of the calories!

1 can (15-oz) tomato sauce 

2 ½ T brown sugar

3 T cider vinegar

2 tsp garlic powder

1 tsp red pepper flakes

1-1   ½ lbs boneless, skinless chicken breasts

Whole wheat buns

In a large Crockpot, combine tomato sauce, brown sugar, vinegar, garlic, and red pepper flakes. Add chicken, covering completely with sauce. Cook on low, 5-6 hours, until chicken is tender and cooked through. Remove chicken and shred with two forks. Return shredded meat to the pot and stir into sauce. Cook about 10 minutes more. Serve on whole wheat buns.

*Modified from Hungry-Girl

Buffalo Chicken Rolls

I have been absolutely moved by the blog “Can You Stay for Dinner?” that documents a young woman’s journey to lose 135 pounds. Hostess, Andie Mitchell, is witty, charming, and completely awe-inspiring. This recipe is the first of many I plan to try from her site and was so tasty I ate it two nights in a row. These rolls would be a great appetizer and also stood up well as a main dish.

1 boneless, skinless chicken breast 

½ cup hot sauce (Try Frank’s Red Hot)

8 egg roll wrappers

¼ cup blue cheese crumbles

Small bowl of water

Cooking spray

Light blue cheese dressing (optional)

Place chicken in a medium saucepan and add water until chicken is just covered. Bring to a boil over medium heat and simmer about 12 minutes, until chicken is cooked through. Remove from water and shred with two forks. Combine chicken with hot sauce in a small bowl, until chicken is completely coated (adjust hot sauce to your spice preference).

Preheat oven to 400 degrees. Lay out egg roll wrappers on a clean surface. Place about 2 T of chicken mixture onto the center of a wrapper. Fold in one corner atop the chicken. Moisten the opposite corner with water and fold over to meet in the middle. Fold one remaining flap in towards the center. Moisten the remaining flap with water and roll into a cigar shape. Place prepared rolls onto a greased cookie sheet. Spray each roll with cooking spray. Bake 15-20 minutes, until rolls are golden brown and crispy. Serve with blue cheese dressing.

*Modified from Can You Stay for Dinner?

Greek Chicken

While I don’t believe in resolutions, I do believe in setting goals. One of my goals is to incorporate a more balanced diet for my family. I’m learning that I don’t have to sacrifice flavor to do that. This healthy, easy chicken dish was so flavorful and tender, it made eating right feel great!

Chicken: 

½ red onion, thinly sliced

2-4 boneless, skinless chicken breasts, trimmed

3-4 garlic cloves, minced

½ cup reduced-sodium chicken broth

Juice of ½ a lemon

2 tsp dried oregano

¼ tsp pepper

Sauce:

¼ English cucumber, chopped

1 cup plain fat-free yogurt

½ tsp dried mint

½ tsp dill

1/8 tsp salt

Pasta:

½ pkg. whole wheat angel hair, prepared per package directions

Juice of ½ a lemon

Dash of salt, pepper, and dill

Place onions in the bottom of a large crockpot; top with chicken. Combine garlic, chicken broth, lemon juice, oregano, and pepper in a small bowl and pour over chicken. Cover and cook on low, 4-6 hours, until chicken is tender and cooked through.

Meanwhile, combine all sauce ingredients. Stir thoroughly, cover, and refrigerate until ready to serve.

Prepare pasta per package directions. Drain and toss with lemon juice, salt, pepper, and dill. Serve chicken atop pasta and top with sauce.

*Modified from Parents magazine

Turkey-Apple-Cheddar Meatballs

If you’re as devious as I am, you have probably fibbed to your spouse a time or two about what exactly went into that delicious (healthful) meal. Whether you hide minced veggies in a sauce or swear those green flakes of spinach are parsley, you’re really just trying to look out for their nutrition, right? One of my favorite sneaks is to substitute ground turkey for ground beef to add a more heart-friendly, figure-friendly tone to the meal. Sometimes my husband discovers my secret and sometimes he doesn’t, but when the flavors are as delicious as these meatballs, he’s likely too busy savoring to complain.

 

1 lb. ground turkey 

1 Granny Smith apple, finely diced or shredded

½ cup shredded sharp cheddar cheese       

½ cup whole wheat bread crumbs

½ tsp. onion powder

1 egg (or egg substitute), beaten

Salt and pepper to taste

1/2 pkg. No Yolk egg noodles

4 Tbs. light margarine

½ tsp. garlic powder

Preheat oven to 350 degrees. In a large bowl, mix first 7 ingredients with hands, until thoroughly combined. Roll turkey mixture into 1-2” meatballs and place on an ungreased cookie sheet. Bake meatballs 20-25 minutes, until cooked through.

Meanwhile, boil egg noodles per package directions; drain. Add butter and garlic powder to a microwave-safe cup or bowl; microwave 20-30 seconds, until butter is melted. Stir lightly to combine. Serve meatballs over noodles and drizzle with garlic-butter.

*Inspired by Rachael Ray’s Pork, Apple, and Cheddar Meatballs

Slimmed Down Blueberry Muffins

Are you resolute to make healthier choices this year? These muffins from Fitness Magazine are the perfect way to start your day. With fresh berries in a slightly sweet shell, you’ll never know they’re good for you!

2 cups all-purpose flour (or try 1 cup all-purpose flour and 1 cup whole wheat flour) 

2 tsp baking powder

½ tsp salt             

½ cup light margarine

¼ cup honey

1 cup Splenda

2 large eggs

1 tsp vanilla

½ cup low-fat milk

1 cup fresh blueberries

Place oven rack in top 1/3 of oven. Preheat to 400 degrees. Line 12 muffin cups with paper liners.

Sift together flour, baking powder, and salt in a medium bowl and set aside. In a large bowl, beat margarine with an electric mixer on medium speed until creamy. Gradually add Splenda and honey, beating until light and fluffy. Add eggs one at a time, beating after each until blended. Stir in vanilla. Alternately add flour mixture and milk, beginning and ending with the flour mixture, until completely combined. Gently fold in blueberries with a spoon.

Spoon batter into paper-lined muffin cups, filling about ¾ of the cup. Bake 20-22 minutes, until golden. Remove from pan and cool.