Healthy Style Chicken Milano Recipe

Healthy Style Chicken Milano

Ingredients:
3 skinless, boneless chicken breast
1/4 cup of wheat flour
2-3 egg whites
1/2 cup of wheat germ
olive oil spray bottle
1 cup of homemade marinara sauce
1/2 cup of skim milk
2 slices of Swiss cheese
1/4 cup of Parmesan cheese


Directions:
Step 1: Preheat oven to 350 degrees F. Roll each breast in the flour, then dip it in the egg white mixture. Lastly, roll the breast in the wheat germ to coat.
Step 2: Heat olive oil in a skillet on medium-high temperature. Add the coated chicken breasts and cook each side for 5 minutes.
Step 3: Mix the marinara sauce and the milk in a small bowl. Pour the mixture into a baking dish and add the chicken breasts.
Step 4: Cut the Swiss cheese slices enough to cover the top of the breasts. Then, sprinkle the Parmesan cheese on top of the Swiss. Spoon some of the marinara/milk mixture on top of the cheese. Bake, loosely covered for 30 minutes or until cooked through.

Nutrition Facts Healthy Style Chicken Milano Serving Size 100 grams
Amount Per Serving
Calories 353.19 Calories from Fat  120
% Daily Value
Total Fat 13.78g	21%
Saturated Fat 5.21g	26%
Trans Fat 0g
Cholesterol 69.92mg	23%
Sodium 732.9mg	31%
Total Carbohydrate 24.88g	8%
Dietary Fiber 4.44g	18%
Sugars 9.75g
Protein 33.55g	67%
Vitamin A (IU) 545.83	11%
Vitamin C 1.4mg	2%
Calcium 260.53mg	26%
Iron 2.22mg	12%

Italian-Style Stuffed Chicken

Italian-Style Stuffed Chicken Recipe

Ingredients:
4 skinless, boneless chicken breast
2 thin slices of Organic Swiss cheese
4 slices of turkey bacon
1 tsp of paprika
1/2 cup of wheat germ
1/4 cup of Organic Parmesan cheese
4 cloves of garlic, sliced into coins
1/2 tsp of oregano
1/2 tsp of basil
3 egg whites

Directions:
Step 1: Preheat the oven to 350 degrees F. Slice a pocket into the thickest side of each chicken breast. Cut the cheese into 4 mini slices and wrap turkey bacon around each slice. Place the garlic, turkey bacon, and cheese inside of each breast.
Step 2: Mix the wheat germ, Parmesan cheese, oregano and basil in a shallow dish. Mix up the egg whites in another shallow dish. Dip the stuffed breasts in the egg white mixture and then the wheat germ mixture for the coat.
Step 3: Place the coated stuffed breasts in a baking dish and bake for 35 minutes or until cooked through.

Nutrition Facts Italian-Style Stuffed Chicken Serving Size 100 grams Amount Per Serving Calories 192.14 Calories from Fat  60 % Daily Value Total Fat 6.16g 9%    Saturated Fat 2.34g 12%    Trans Fat 0g   Cholesterol 70mg 23% Sodium 479.1mg  20% Total Carbohydrate 6.09g 2%    Dietary Fiber 1.54g 6%    Sugars 1.34g   Protein 28.23g  56% Vitamin A (IU) 103.82 2% Vitamin C 0.95mg 2% Calcium 117.9mg 12% Iron 1.8mg 10%

Chicken Scaloppine With Pecans And Onions

Chicken Scaloppine With Pecans And Onions

Ingredients:
Olive oil spray bottle
4 cloves of garlic, minced
4 chicken (or turkey) cutlets (about 3-4 oz each)
1 package of brown gravy (made as dictated on package)
1/2 cup of chopped pecans
1 med. onion, sliced



Directions:
Step 1: Heat a medium size skillet on medium-high heat. With your olive oil spray bottle, add some oil to the skillet. Add the garlic to the skillet and saute for 1 minute.
Step 2: Add the chicken and cook each side for 5 minutes. Set the chicken to the side and saute the onions for 2 minutes. Next, add the pecans and the prepared brown gravy. Place the chicken back into the skillet and cook each side for 7-10 minutes on each side on low-medium heat.

Nutrition Facts Chicken Scaloppine With Pecans And Onions Serving Size 5 oz. Amount Per Serving Calories 206.76 Calories from Fat  140 % Daily Value Total Fat 15.52g 24%    Saturated Fat 1.65g 8%    Trans Fat 0g   Cholesterol 11.46mg 4% Sodium 59.46mg  2% Total Carbohydrate 7.6g 3%    Dietary Fiber 1.63g 7%    Sugars 0.83g   Protein 9.16g  18% Vitamin A (IU) 10.32 0% Vitamin C 0.44mg 1% Calcium 20.58mg 2% Iron 0.87mg 5%

Chicken and Broccoli Pasta

Chicken and Broccoli Pasta

2 roasted or cooked chicken breast, shredded

2 cups of steamed broccoli florets

2 cups of whole wheat linguine or spaghetti pasta

1 cup of chicken broth

1 cup of steamed cauliflower, pureed
pinch of sea salt

olive oil

Directions:

Step 1: Roast or cook 2 chicken breast for about 15 min on each side. Cut up the head of broccoli into florets and steam for 10 minutes. Set a large pot on the stove to boil some water for the pasta.

Step 2: Once the water is boiling add some olive oil and pasta and cook for 13 minutes. Next, In another pot, boil some chicken broth and add the pureed cauliflower to thicken up the sauce.

Step 3: Shred the chicken, add all the other ingredients together in a bowl and serve

Nutrition Facts Roasted Chicken and Broccoli Pasta Serving Size 1 bowl Amount Per Serving Calories 189.07 Calories from Fat  30 % Daily Value Total Fat 3.34g 5%    Saturated Fat 0.71g 4%    Trans Fat 0g   Cholesterol 36.55mg 12% Sodium 100.65mg  4% Total Carbohydrate 21.96g 7%    Dietary Fiber 4.85g 19%    Sugars 1.88g   Protein 19.2g  38% Vitamin A (IU) 121.35 2% Vitamin C 46.82mg 78% Calcium 38.95mg 4% Iron 1.69mg 9%

Chicken and Cabbage Stir Fry

Chicken Stir-Fry
Ingredients:

2 boneless chicken breasts, cubed

1 onion, chopped

3 cloves of garlic, chopped

1/2 of a head of cabbage, chopped

4 carrots, chopped

stir-fry sauce

spray bottle of olive oil

Directions:

Step 1: Spray olive oil in wok, place on stove and turn on medium-high. Add the chopped onion and saute for 2 minutes. Then, add the garlic and saute for 1 minute.

Step 2: Add the cubed chicken and cook for 5 minutes. Then, add 1/4 cup of stir-fry sauce and cook for the another 5 minutes.

Step 3: Once the chicken is done, put it (along with the onions and garlic) in a separate dish. Add 1/4 cup of water to the wok and allow it get bubbly. Put the vegetables in the wok and cover. Cook for 5 minutes, occasionally stirring to make sure all the veggies are steamed.

Nutrition Facts Chicken Stir-fry Serving Size 1 cup Amount Per Serving Calories 65.18 Calories from Fat  10 % Daily Value Total Fat 1.16g 2%    Saturated Fat 0.21g 1%    Trans Fat 0g   Cholesterol 17.23mg 6% Sodium 93.26mg  4% Total Carbohydrate 7.02g 2%    Dietary Fiber 2.12g 8%    Sugars 3.74g   Protein 6.42g  13% Vitamin A (IU) 4282.88 86% Vitamin C 28.63mg 48% Calcium 38.1mg 4% Iron 0.42mg 2%

Middle Eastern Chicken Recipe

Middle Eastern Chicken
3 boneless chicken breast, cubed
olive oil spray bottle
1 onion, chopped
1 tsp. of cumin
1/4 tsp. of cinnamon
1/2 tsp. of tumeric
cracked pepper
1 tbl. of fresh grated or powdered ginger
8 roma tomatoes
2 cloves of garlic, chopped
1 chicken boullion
1 cup of water

Step 1: Place a pan on the stove on medium heat, spray some olive oil and allow to get hot. Cube the chicken breast and chop the onion. Place both in the hot pan and cook for a few minutes.

Step 2: Season the chicken and onions with cumin, cinnamon, tumeric, and the cracked pepper. Cook until white.

Step 3: Add the tomatoes, garlic, ginger, the cup of water and the chicken boullion. Bring to a boil and simmer for 15 minutes on a low temperature.

Nutrition Facts Middle Eastern Chicken Serving Size 1 bowl Amount Per Serving Calories 97.88 Calories from Fat  25 % Daily Value Total Fat 2.58g 4%    Saturated Fat 0.45g 2%    Trans Fat 0g   Cholesterol 33.27mg 11% Sodium 107.24mg  4% Total Carbohydrate 7.2g 2%    Dietary Fiber 1.68g 7%    Sugars 3.33g   Protein 12.87g  26% Vitamin A (IU) 692.48 14% Vitamin C 11.94mg 20% Calcium 22.59mg 2% Iron 0.6mg 3%