Crockpot Sour Cream Salsa Chicken

Serves 4 1 serving=4 Points

4 skinless boneless chicken breast halves
1 pkg reduced sodium taco seasoning mix
1 cup salsa
2 TBL cornstarch
1/4 cup light sour cream

Spray crockpot with cooking spray. Add chicken breasts. Sprinkle with seasoning. Top with salsa. Cook on low for 6-8 hours. When ready remove chicken. Mix cornstarch with a small amount of water. Stir into salsa sauce. Stir in sour cream.

Cola Chicken

4 skinless chicken breast
1 cup ketchup
1 12oz.diet cola

Place chicken in non-stick skillet.

Pour ketchup and cola over it. Bring to a
boil-cover and reduce heat-cook 30-45 mins.
uncover turn heat up and cook until sauce
thickens and adheres to chicken.

Balsamic Chicken with Roasted Vegetables

Servings: 5 • Size: 2 thighs plus vegetables • Old Points: 8 pts • Points+: 9 pts
Calories: 347.1 • Fat: 17.0g • Protein: 31.1 g • Carb: 19.2 g • Fiber: 5.8 g

10 (20 oz) boneless skinless chicken thighs
20 medium asparagus, ends trimmed, cut in half
3 red bell peppers
1 cup carrots, sliced in half long way
2 red onions, chopped in large chunks
10 oz sliced mushrooms
1/2 cup plus 2 tbsp balsamic vinegar
1/4 cup extra virgin olive oil
1 tsp sugar
salt and pepper
3 tbsp fresh rosemary
2 cloves garlic, smashed and sliced
2 tbsp oregano or thyme
4 leaves fresh sage, chopped

Preheat oven to 425°. Wash and dry the chicken well with a paper towel. Combine all the ingredients together and using your hands and arrange in a very large roasting pan. The vegetables should not touch chicken or it will steam. All ingredients should be spread out in a single layer, if necessary use two baking dishes or disposable tins to achieve this. Bake for 35 - 40 minutes.

Chicken and White Bean Stuffed Peppers

Servings: 5 • Serving Size: 2 halves • Old Points: 6 pts • Points+: 8 pts
Calories: 303.7 • Fat: 5.9 g • Protein: 29.9 g • Carb: 34.9 g • Fiber: 6.5 g

2 tsp olive oil
1 onion, chopped
4 cloves garlic, chopped
1/2 half red bell pepper
1/4 cup parsley (or cilantro)
5 bell peppers (red or green)
14 oz shredded cooked chicken breast
cumin
adobo (or salt)
15.5 oz can white beans
1/2 cup shredded cheddar

In a medium pan, heat oil on medium heat. Add chopped onions, garlic, parsley and red pepper. Saute until soft, about a minute. Add chicken and season with cumin and adobo. Add beans and 1 to 1-1/2 cups of water and simmer for about 5-10 minutes, until it thickens and the liquid reduces. Adjust spices to taste.

Preheat oven to 350°. Cut peppers in half removing seeds and stem. Place peppers in an oven-proof dish. Fill each pepper with 1/3 cup of chicken and bean mixture. Pour about 1/3 cup water or chicken broth on the bottom of the dish. Cover tight with foil. Bake 30 minutes at 350°. Remove foil, top with cheese and bake uncovered another 5 minutes.

Chicken Enchiladas

Servings: 8 • Serving Size: 1 enchilada • Old Points: 3 pts • Points+: 4 pts
Calories: 159.5 • Fat: 5.9 g • Protein: 16.2 g • Carb: 17.8 g • Fiber: 8.3 g

For the sauce:
2 garlic cloves, minced
1-2 tbsp chipotle chilis in adobo sauce
1-1/2 cups tomato sauce
1/2 tsp chipotle chili powder
1/2 tsp ground cumin
3/4 cup fat free chicken broth
kosher salt and fresh pepper to taste

For the chicken:
1 tsp vegetable oil
8.5 oz (2 breast halves) cooked shredded chicken breast
1 cup diced onion
2 large clove garlic, minced
1/4 cup cilantro
kosher salt
1 tsp cumin
1/2 tsp dried oregano
1 tsp chipotle chili powder
1/3 cup chicken broth
1/2 cup tomato sauce
8 (6-inch) reduced carb whole wheat flour tortillas
1 cup shredded low fat Mexican cheese
Nonstick cooking spray

In a medium saucepan, spray oil and sauté garlic. Add chipotle chiles, chili powder, cumin, chicken broth, tomato sauce, salt and pepper. Bring to a boil. Reduce the heat to low and simmer for 5-10 minutes. Set aside until ready to use.

Preheat oven to 400 degrees.

Heat the vegetable oil in a medium skillet over medium-high heat. Sauté onions and garlic on low until soft, about 2 minutes. Add chicken, salt, cilantro, cumin, oregano, chili powder, tomato sauce, chicken broth, and cook 4 to 5 minutes. Remove from heat.

Spray a 13 by 9-inch glass baking dish with non-stick spray. Put 1/3 cup chicken mixture into each tortilla and roll it. Place on baking dish seam side down. Top with sauce and cheese. Cover with aluminum foil and bake in the oven on the middle rack for 20-25 minutes. Top with low fat sour cream or scallions if you wish. (Extra points) Makes 8 enchiladas.

Chicken Ropa Vieja

Servings: 4 • Serving Size: 1 cup • Old Points: 4 pts • Points+: 5 pts
Calories: 234.8 • Fat: 5.4 g • Protein: 31.3 g • Carb: 12.8 g • Fiber: 2.6 g

3 chicken breast halves
1 small onion, quartered
1 tomato, quartered
1 carrot, peeled and chopped
2 cloves garlic, peeled
1 tbsp olive oil
1 small onion, thinly sliced
1 small green bell pepper, seeded and thinly sliced
1 small red bell pepper, seeded and thinly sliced
1/4 cup dry white wine
1/2 cup tomato sauce
reserved broth
1 tsp cumin, or more to taste (I like a lot)
garlic powder
salt and pepper to taste

Place chicken, onion, tomato, carrot, and 2 cloves of garlic into crock pot. Add water to cover, and set to high for 4 hours until the chicken is tender. If cooking on the stove, cook on medium-low, and simmer until the chicken is tender, 30 to 40 minutes. Place the chicken into a bowl and shred it into strips using a fork; set aside. Reserve the liquid.

In a large deep skillet, heat olive oil over medium heat. Add the garlic, onions, green peppers, and red peppers. Cook about 3 to 4 minutes. Stir in chicken, tomato sauce, white wine, and about 3/4 cup of the reserved broth to create a nice sauce. Season with cumin, garlic powder salt, and pepper. Cover and simmer on low for about 10 minutes more adding more broth and seasoning if needed. Makes 4 cups.

Chicken and White Bean Enchiladas with Creamy Salsa Verde

Servings: 8 • Serving Size: 1 enchilada • Old Points: 4 • Points: 5
Calories: 230 • Fat: 7.3 g • Protein: 20.4 g • Carb: 28.7 g • Fiber: 12.2 g


Chicken and White Bean Filling:
1 tsp olive oil
1/4 cup minced white onion
2 cloves garlic, minced
1 can (4.5 oz) chopped green chiles
15.5 oz can Navy beans (or Cannellini beans)
8 oz cooked shredded chicken breast
1/3 can water
1 chicken bullion
1 tsp cumin
Green Chile Enchilada Sauce:
1 tsp butter
1/2 cup chopped white onion
2 tbsp flour
1 cup fat free chicken broth
7 oz can chopped green chile
2 jalapeños, chopped (I used jarred)
salt
1/2 cup light sour cream
3/4 cup reduced fat Mexican cheese
8 medium low carb tortillas
chopped fresh cilantro or scallions (or both!)
Preheat oven to 375°.


For the Filling:
In a medium pan, heat olive oil on low. Add onions, garlic and saute until soft, about 2-3 minutes. Add green chiles, beans, water, bullion, and cumin. Mix well and cover. Simmer on low 15 minutes. Remove cover, add chicken and cook an additional 5 minutes, or until it thickens and liquid boils down. Set aside.

Green Chile Enchilada Sauce:
In a large nonstick pan, melt the butter over medium heat. Add onion and cook, stirring occasionally, until the onion softens and starts to turn translucent, about 3-4 minutes. Add flour and stir well. Cook for 1 minute, stirring constantly. Slowly whisk in the chicken broth. Whisk until the sauce becomes smooth. Cook over medium heat until the sauce boils and thickens, about 4-5 minutes. Add green chiles, jalepeños, and salt to tatse. Cook another minute then remove from the heat. Stir in the sour cream.

Spread about 1/4 cup of the enchilada sauce on the bottom of a 9x13" baking dish. Fill each tortilla with 1/3 cup of the chicken/white bean filling. Roll the tortillas and place seam side down in the prepared baking dish. Continue filling remainder of the tortillas.

Pour the enchilada sauce over the top of the enchiladas. Top with cheese. Cover with aluminum and bake 20-30 minutes, until the enchiladas are hot and the cheese is melted. Remove from oven and top with fresh cilantro or scallions.

Grilled Chicken Parmesan (4 servings, 4 pts each)

4 chicken breast
Olive oil spray
salt, pepper
½ cup Main Event Marinara
6 tbsp lf mozzarella
2 tsp rf parmesan cheese grated

Preheat oven to 350. Spray both sides of chicken with olive oil and salt/pepper. Grill chicken and transfer to baking dish. Heat sauce on low. Top each breast with 2 tbsp marinara and cheese. Bake for 3 to 5 minutes or until cheese is melted.

Mandarin Orange Chicken (6 servings, 2.5 pts each)

3 tbsp frozen orange juice concentrate, thawed
3 tbsp low sodium soy sauce
1 tbsp freshly minced garlic
1 tbsp hot sesame oil
1 tsp chili paste
¾ cup canned unsweetened mandarin oranges in juice
6 4 oz boneless skinless chicken breasts

In large bag, mix juice, soy sauce, garlic, oil, and chili paste. Stir in the oranges and juice. Add chicken in marinade. Seal and refrigerate at least 6 hours or overnight.

Preheat oven to 400. Put chicken in casserole dish in single layer and pour marinade over top. Cover dish with foil and bake for 25 to 30 minutes.

Chicken Salad Dijon w/Grapes and Apple (4 servings, 4.5 pts each)

1 lb boneless skinless chicken breast
3 tsp evoo
salt, pepper
3 tbsp ff plain yogurt
3 tbsp Dijon mustard
1/3 cup chopped celery
1/3 cup seedless grapes, cut in half
1/3 cup chopped red apple

Rub chicken with evoo and grill 3 to 5 minutes until cooked. Let cool and cute into bite-sized cubes. In mixing bowl, whisk olive oil, yogurt, and mustard. Add chicken, celery, grapes, and apple. Season with salt and pepper.

Sweet and Sour Pineapple Chicken (4 servings, 2 cups, 6 pts)

1/3 cup ketchup
3 tbsp soy sauce
2 tbsp unseasoned rice vinegar
3 tbsp sugar
1 tbsp cornstarch
2 tsp canola oil
1 lb skinless chicken breast halves, cut into chunks
1 red bell pepper, cut into ¾ inch pieces
½ lb snow peas, trimmed
1 cup drained canned straw mushrooms
1 (8 oz) can pineapple chunks in juice, drained

Stir together the ketchup, soy sauce, vinegar, sugar, and cornstarch in small bowl until smooth. Set aside. Heat oil in skillet add chicken to stir fry until cooked through, about 5 minutes. Place in bowl. Add remaining ingredients to wok. Stir fry until bell pepper is crisp tender, about 3 minutes. Return the chicken to the wok with ketchup mixture. Stir fry until sauce thickens and bubbles, about 1 minute.

Chicken and Mushroom Bolognese (4 servings, 6 pts each)

1 (9 oz) package fresh fettucine
4 tsp olive oil
1 onion, finely chopped
1 small carrot, chopped
1 small celery stalk, chopped
2 garlic cloves, minced
½ lb ground skinless chicken breast
1 (10 oz) package sliced white mushrooms
salt, pepper
1 cup prepared fat free marinara sauce

Cook fettucine according to directions. Drain. Heat oil in nonstick skillet. Add vegetables and garlic. Cook, stirring about 4 minutes until onion is golden. Add chicken and cook, breaking apart with wooden spoon until no longer pink. Add mushrooms, salt, and pepper. Cook, stirring about 2 minutes. Add marinara sauce and bring to simmer. Add pasta to bolognese and toss, adding enough of the reserved cooking water moisten sauce if needed.

Chicken and Coconut Curry (4 servings, 6 pts each)

¾ lb boneless skinless chicken breast cut into chunks
salt, pepper
1 tsp canola oil
1 red bell pepper, cut into strips
6 scallions, chopped
2 ½ tsp Thai red curry paste
2 tsp sugar
1 tsp ground cumin
½ tsp ground coriander
1 (14 oz) can light coconut milk
1 (12 oz) bag cauliflower florets
1 (6 oz) bag matchstick cut carrots

Sprinkle chicken with salt and pepper. Heat oil in nonstick skillet. Add chicken and cook through about 5 minutes. Transfer to plate. Add remaining oil to skillet. Add bell pepper and scallions, cook, stirring until scallions turn bright green about 1 minutes. Add curry paste, sugar, cumin, and coriander; cook, stirring constantly about 1 minute. Stir in coconut milk, cauliflower and carrots, bring to boil. Reduce heat and simmer, covered, stirring occasionally until vegetables are tender, about 6 minutes longer. Return chicken to skillet and cook until heated through.

Cornmeal-Crusted Chicken with Nectarine Basil Salsa (4 servings, 6 pts each)

4 large nectarines, halved, pitted and chopped
½ cup chopped fresh basil
4 tsp white vinegar
salt, pepper
2 tbsp yellow cornmeal
4 boneless skinless chicken breasts
2 tsp olive oil

To make salsa, combine nectarines, basil, vinegar and salt and pepper in a serving bowl. Combine cornmeal and salt and pepper onto sheet of wax paper. Coat chicken with the mixture. Heat oil and add chicken, cooking until cooked through, about 5 minutes on each side. Serve with salsa.

Chicken with Cremini Mushroom-Port Sauce (1 chicken breast and 1/3 cup sauce, 5 pts)

4 boneless skinless chicken breasts
salt, pepper
2 tsp olive oil
1 (10ox) package sliced cremini mushrooms
1/3 cup ruby port wine
1/3 cup reduced sodium chicken broth
2 tsp all-purpose flour
2 garlic cloves, minced
½ tsp dried thyme

Sprinkle chicken with salt and pepper. Heat oil in nonstick skillet and cook chicken until lightly browned, about 3 minutes on each side. Transfer to plate. Add more oil and cook mushrooms, stirring until browned. Stir together port, broth, and flour in a small bowl until smooth. Pour into skillet. Add garlic and thyme and cook, stirring constantly until sauce thickens and bubbles, about 1 minute. Return the chicken to skillet. Reduce heat and simmer, covered until cooked through about 3 minutes on each side.