Tag Archive | healthy

Easy Low Calorie Parmesan Chicken Bake

Another recipe that is so easy my husband could make it!  

There are only 4 ingredients! 

Takes only minutes to prepare!

Recently I was watching a mayonnaise commercial with a recipe similar to this and could only think Yew, ick, all that fat and grease. No don’t get me wrong, I love mayonnaise and could almost eat it straight out of the jar but since I started eating healthier I noticed that fatty greasy foods just don’t look as appealing as they used too.

Soon after watching the commercial I came across an alternative on Pinterest that uses Greek Yogurt.  I was skeptical but since I just happened to have the ingredients on hand I thought I would give it a try. The original recipe is Melt in Your Mouth Chicken. After reading through the comments I decided to change it up a bit.

Lo-Calorie Parmesan Chicken Bake

  • 3 lbs skinless chicken breasts (about 6 medium breasts)
  • 1 cup Greek Yogurt 0% fat (I used Chobani)
  • 1/2 cup shredded Parmesan
  • 2 tble Dijon mustard

1. Mix yogurt, cheese, and mustard in a bowl.

2. Dredge the chicken in the mixture to completely coat

3. Place chicken in greased baking dish, top with any remaining cheese mixture.        I used two dishes so it would fit in my crowded fridge better.

4. Bake at 375 for about 45 minutes until done.

 

 

 

 

Make Ahead– Prepared everything the night before and let sit overnight in the fridge so that when I came home from work all I had to do was heat up the oven, cook up a side, we had quinoa and carrots, and make a small side salad.

This recipe was so easy, the chicken came out tender and juicy and was full of flavor.

Alternative versions:

  • You can substitute the Greek yogurt with plain yogurt, sour cream, or mayonnaise but remember you will be adding extra fat and calories. 
  • Instead of using Dijon mustard add your own mixture of herbs and spices. Black pepper, salt, garlic powder, and a little oregano or basil.  Use crushed garlic or just some season salt. Try using your favorite poultry seasoning. 
  • Sprinkle the top with bread crumbs for a crunchy layer.
  • Wrap each breast in foil and bake on the grill.
  • Use Cheddar cheese and crumbled bacon.

My husband ended up eating two servings because it was so good, we packed the rest of for lunches, I hid two in the back of the fridge so he wouldn’t eat them before I did. 🙂 There were just as good the next day.

Enjoy! 

Thousand Island Chicken and Broccoli

Chris and I decided that to help improve our healthy lifestyle and to save money that we would each take a turn cooking. We each agreed to cook at least one meal a week. We then make enough to pack up for 2-4 lunches so we don’t have to eat fast food. This has been working out great but I learned that if I do the prep work Chris will be more likely to cook something.

I was working on a meal that involved chicken and discovered that I had defrosted too much I didn’t want to put it in the freezer so I looked in my fridge and found a bottle of thousand island dressing that was about 1/3 full. I was then inspired to come up with this dish. The measurements are approximate.

Thousand Island Chicken and Broccoli

  • ½ cup thousand island dressing
  • ½ cup water
  • 5 boneless chicken breasts
  • 2 cups of broccoli

Put all the ingredients in a bag, shake and let marinate for 1 hour, better if it is over night. Place the chicken and broccoli on the grill. I used the water to help get all the dressing out of the bottle.

In order to keep the broccoli from falling through the grill we placed it on a metal cooling rack that I bought for baking cookies but never used. If you don’t have this just use a piece of foil placed on the grill. The broccoli cooks fast so start the chicken first.  Just cook the broccoli so it gets a quick char and the sugar in the dressing caramelizes. About 5-10 minutes.

The broccoli was still crunchy and had a nice sweet flavor without being overpowering. The chicken was tender and juicy. Definitely a keeper!

That’s it! So easy even a man can do it!