Healthy Dinner Idea: Chicken Quesadilla

by H3 Healthy Kitchen Assistant Chef Carrie Adams

When our guests are looking for dinner recipes, they're looking for something easy to prepare with fresh vegetables, plenty of protein. Our H3 Healthy Kitchen Chicken Quesadilla is that type of recipe. Simple, fresh flavors combine to make an easy meal that the entire family will love.

Ingredients:

1 each Whole wheat tortilla, 12 inch

4 ounces Chicken breast, boneless, skinless

½ teaspoon Cumin

¼ teaspoon Salt

1 each Roma tomatoes, diced

¼ cup Red onion, diced

¼ cup Green peppers or chilies, diced

¼ cup Part skim mozzarella

1 ounce 2% Sharp cheddar cheese

Steps:

• Warm a large sauté pan.


• Warm cast iron skillet, or George Foreman grill.


• Pan spray chicken breast, and place on grill (or cast iron skillet)


• While chicken is cooking, chop all vegetables.


• Season vegetables with cumin and salt.


• Once chicken is cooked cut into slices or chunks.


• Place tortilla in warm sauté pan.


• Put all ingredients (chicken, vegetables, and cheese) on half of the tortilla, and then fold over.


• Brown both sides of the tortilla, and then remove from pan.


• Cut into 4 equal pieces, grab a friend and eat.

Nutrition:

Servings: 2

Serving Size: 2 pieces

Calories: 300 calories

Fat: 8 grams

Sodium: 850 milligrams

Carbohydrates: 21 grams

Fiber: 7 grams

Protein: 24 grams

This recipe is totally customizable; feel free to add other healthy ingredients to switch up the flavors. Use a different type of cheese or add more veggies like in we did in our Squash Quesadilla recipe.

Share photos of your healthy creations at getinspired@hhhealth.com.

Slow Cooker Chicken Teriyaki

by Healthy Kitchen Assistant Chef Carrie Adams

Here in the Healthy Kitchen, we LOVE our crockpot recipes! It's such an easy way to create delicious meals without standing over a stove for hours at a time. Our Slow Cooker Chicken Teriyaki is a favorite for Guests that love ordering takeout. You get all the flavor without the excess calories and sodium overload.



Ingredients:

8 (4 ounce) breast Chicken breast, boneless and skinless

2 cloves Garlic, minced

½ cup Onion, minced

1/3 cup Honey

½ cup Low sodium soy sauce

¼ cup Rice wine vinegar

1 Tablespoon Ginger, fresh, minced

1/8 teaspoon Black pepper, ground

½ teaspoon Crushed red pepper flakes

4 cups Broccoli, florets

2 Tablespoons Cornstarch

2 Tablespoons Water, cold

Method:

• Cut chicken breasts into strips and line the bottom of the slow cooker in a single layer, dust cornstarch on top.


• In a bowl, whisk together garlic, onion, honey, soy sauce, vinegar, ginger, black pepper and crushed red pepper.


• Pour the mixture over the chicken and combine.


• Cook on high for 2 ½ hours.


• Stir in broccoli florets and cook for another 15 minutes on high, or cook until broccoli is tender and bright green.


• Serve the Chicken Teriyaki as is or over brown rice, enjoy!

Nutrition:

Serves: 8

Serving Size: 4 ounces of chicken + ½ cup broccoli

Calories: 210

Fat: 3 grams

Healthy Recipes: Chicken Picatta

 



Picatta is an Italian word that means to pound flat. Serve your chicken picatta with warm mashed potatoes for a hearty meal.

INGREDIENTS:

4 4-ounce Boneless, skinless, chicken breasts

½ cup Whole Wheat flour

1 Tablespoon Rosemary, fresh, chopped

¼ teaspoon Salt

¼ teaspoon Pepper

1 ½ teaspoon Olive oil

1 Tablespoon Lemon juice

1 cup Low sodium chicken stock

2Tablespoons Capers

2 Tablespoons Half and half

2 Tablespoons Corn starch

¼ cup cold water

Lemon zest or roasted tomato (optional garnish)

PREPARATION:

• Pound out chicken breasts to about a ¼” thickness.


• Chicken breasts should be pounded thin enough so it only takes four minutes on each side to be fully cooked in the center.


• Heat large sauté pan to medium high heat/flame.


• In medium size bowl, mix flour, rosemary, salt and pepper together


• Dredge pounded chicken breast in flour mixture and set aside until all breasts have a nice flour coating.


• Add olive oil to pan and spread around pan.


• Once olive oil is hot, place breasts in sauté pan


• Cook chicken breasts on each side for about four minutes.


• Always check the side of the breast that is cooking to check the doneness or color of that side.  If it is getting dark really fast and it has only been one minute then simply turn down your heat.


• Once you have flipped the breast over onto the other side, and after it has seared for about 2 minutes, add your lemon juice.


• Let the lemon juice slightly evaporate or absorb into the chicken then add your chicken stock, capers and half and half


• Once stock has slightly thickened, simply remove breasts from pan and pour sauce over the chicken.


• Add lemon zest or roasted tomato as a garnish to complete your entrée.

Serves: 4

Serving Size: 1 Breast with 2 ounces of sauce

Calories: 205

Fat: 5 grams