Megan's Chicken Tenders

2 Egg Whites
2 Tbsp Soy Sauce
1 Tbsp Honey
3/4 cups of corn flake crumbs
1 1/2 Tbsp sesame seeds
1/2 tsp paprika
1/2 tsp salt
1/4 tsp pepper
1 lb. chicken tenders

Preheat oven 400 degrees
Beat egg whites, soy sauce, and honey lightly
Put chicken tenders in mixture
In separate bowl mix corn flake crumbs,sesame seeds, paprika, salt, and pepper
Cover chicken tenders with dry mixture
Place on cookie sheet and bake for 23-25 min
Serve with BBQ sauce

Chicken Fajita Southwest Salad

Ingredients

• 3 Romaine Lettuce Hearts, chopped
• 1 Can Chipotle Corn, drained
• 1 Can Black Bean, rinsed and drained
• 1 Red Pepper, chopped
• 1 Avocado, diced
• 1 Bunch Green Onions, chopped
• 2 Roma Tomatoes, diced
• 1 Bunch Cilantro, chopped
• 1 Cup Colby Jack Shredded Cheese
• 1 Package Santa Fe Style Tortilla Strips
• 2 Cups Chicken, cooked and sliced
• 1 Cup Salsa
• 1/2 Cup Light Sour Cream

Instructions

1. Mix together the salsa and sour cream in a small bowl.
2. Place the rest of the ingredients in a large bowl.
3. Top with 1/2 of the dressing and toss.
4. Serve with remaining dressing on the side.

Found online.

Southwest Chicken Salad

2 cups shredded chicken
1/2 green bell pepper 
1 can black beans 
1 can sweet yellow corn, drained 
2 plum tomatoes, diced
4 green onions, sliced
1 head romaine lettuce, cleaned and roughly chopped into bite-sized pieces 
1/2 C cilantro, chopped 
2 ripe avocados, diced 
tortilla chips 

Dressing
1/2 C mayo 
2/3 C plain Greek yogurt 
1 T taco seasoning

Spinach and Fruit Summer Salad

10 oz bag of fresh spinach

1-2 chicken breasts, grilled and thinly sliced

1 pint of strawberries, sliced

1 pint of blueberries

4-5 kiwis, peeled and sliced

3/4 cup chopped pecans

1/4 cup granulated sugar

4 oz crumbled goat cheese** (or crumble some yourself) - substitute for another cheese if desired

 Dressing:

2/3 cup oil (I used canola……use what you like)

4 Tbsp Balsamic Vinegar

6 Tbsp Strawberry Jam  (or any berry variety)

1 1/2 Tbsp poppyseeds

1/4 tsp salt

To make the dressing: Place your oil, balsamic vinegar, jam, poppyseeds, and salt into a bowl. Whisk together pretty vigorously or place them into a dressing mixer that you can shake up. Place in the fridge.

Next, it’s time to lightly glaze some chopped pecans.  Place the pecans and sugar in a pan over medium heat. Slowly let the sugar warm up, while continually stirring and scraping the bottom of the pan.  Eventually you’ll see the sugar being to melt. But then you’ll notice that the sugar will start clumping up and sticking to everything.  Don’t worry.  Keep stirring and watch as the sugar continues to melt and caramelize. Eventually, all of the clumps will melt and smooth out, and will nicely coat your pecans.  (Be careful not to burn the sugar…..just let it caramelize and brown just a bit.) Then remove from the heat and immediately spread on a sheet of tin foil.  After they’re cool, gently break them apart.  Set aside.

Wash your fruit and slice your strawberries and kiwis.

Cook your chicken out on the grill or in a pan on the stove.  Whatever works best for you.  (I slice 2 breast pieces in half, making them 4 thinner slices of chicken, to speed up the cook time.) Once your chicken is fully cooked, slice it nice and thin.

And then assemble your salad in a bowl and serve. Found online;)

Grilled Chicken Veggie Bowls

16 ounces cooked quinoa

16 ounces cooked brown rice

4 cups/32 ounces roasted asparagus, chopped

4 cups/32 ounces roasted broccoli florets

4 cups/32 ounces roasted cauliflower florets

32 ounces prepared Grilled Taco Lime Chicken, cubed

Optional (would replace any of the vegetables above)

4 cups haricot verts

4 cups roasted brussel sprouts

4 cups charred corn

To prepare your bowls, we used THESE tupperware containers for all 8 of our bowls. They are 3-cup To Go snack containers. Place 1/4 cup brown rice and 1/4 cup quinoa into each container. Top with a total of 1 1/2 cups of your cooked vegetables. Mix up the type of vegetables for each bowl so you have a variety each day.  Add 4 ounces or 1/2 cup of your cubed chicken. We added salsa or hot sauce to season to our liking after we reheated the bowl in the microwave.  A low fat dressing would work as well.  Store these in the refrigerator and when you are ready microwave until heated through.

Note: To roast vegetables, place them onto a large baking sheet, drizzle lightly with olive oil, and season with kosher salt and pepper. Cook in oven at 375 degrees until fork tender. Time will vary depending on vegetable.

Makes 8 Meals Found Online 

Grilled Taco and Lime Chicken

Ingredients

1 teaspoon ground cumin

1 teaspoon kosher salt

1/2 teaspoon freshly ground black pepper

1/2 teaspoon smoked paprika (regular paprika works too)

1/2 teaspoon garlic salt

3-4 medium to large boneless skinless chicken breasts

2 limes, split

Directions

Preheat indoor or outdoor grill to medium high heat.

Place cumin, salt, pepper, paprika and garlic salt into a bowl. Stir to combine.

Place chicken breast into a large bowl or large ziploc bag. Pour seasonings over chicken then squeeze the juice of one whole lime over chicken and seasonings. Stir chicken around with seasonings and lime. You can marinate up 1-5 hours if desired. Can be grilled immediately as well.

Spray grill lightly with cooking spray then carefully place chicken onto grill. Let grill 5-6 minutes each side, or until cooked through and juices run clear. Transfer chicken to a large plate and let rest for 10 minutes. Thinly slice chicken and squeeze with juice of last lime over tops. Thinly sliced chicken goes great inside tacos. Top with your favorite toppings.

Found online

Sweet and Sour Chicken Freezer Meal

Ingredients

3 large chicken breasts, cubed

1/3 cup reduced sugar ketchup

1/3 cup Dijon mustard

1/4 cup apple cider vinegar

1 red bell pepper, diced

1 can low sodium tomato sauce

6 Truvia packets

1 can diced pineapple and juice (optional)

Directions

1. Throw all ingredients in crock pot, mix well, and cook on low for 6 hours. 
2. If freezing put all ingredients in a gallon-sized freezer ziplock (push any extra air out).
The day before you decide to cook the meal, pull it out of the freezer and let it defrost in the fridge for 24 hours. The day you want this for dinner, cook in the crockpot on low for 6-8 hours or on high for 3-4 hours.

Honey Lime Chicken

Ingredients:
-4 boneless skinless chicken breasts, fat trimmed
-1.5 tsp garlic powder
-1 20 ounce can pineapple bites packed in juice not heavy syrup (keep 1/2 c. of the juice)
-1/4 cup honey (raw honey is best)
-Juice of three limes or 3 Tbsp lime juice (fresh will taste better but either will work)
-2 Tbsp low-sodium soy sauce

Put all ingredients in the crockpot.  If you prefer your chicken diced, you can cut it into bite sized pieces before you put it in the crockpot.  I usually just put the chicken breasts in whole and then cut it when done, or shred the chicken – mostly just because it’s easier for me than cutting up raw chicken.  Cook on low for 6-8 hours or high for 3-4 hours.  Serve with brown rice and fresh lime wedges to squeeze on top.

I found this online. I am going to try it.

Quick Lemon Chicken with Rice

1 TABLESPOON OLIVE OIL

1 POUND BONELESS, SKINLESS CHICKEN BREASTS, CUT INTO STRIPS

2 CLOVES GARLIC, MINCED 

112 CUP ONION, CHOPPED

1 CARROT, GRATED

1 ZEST OF LEMON, GRATED

1 CAN (14 1/2 OUNCES) CHICKEN BROTH

1 TABLESPOON PARSLEY

2 TABLESPOONS SLICED BLACK OLIVES

2 CUPS QUICK-COOKING WHITE RICE

Warm the oil in a large skillet over medium-high heat. When hot, add the chicken and cook for 5 to 10 minutes, or until no longer pink and the juices run clear. During the last few minutes of cooking, add the garlic and onion.

When the chicken is done, stir in the carrot, lemon zest, broth, parsley, olives, and rice. Bring to a boil, then remove from the heat, cover, and let stand for 5 minutes. Fluff with a fork before serving.

Found online (30 day meal plan)

Chicken Spinach Parmesan

1 tbsp olive oil

1 boneless, skinless chicken breast

1 tbsp italian seasoned bread crumbs

1 tsp grated parmesan

1/4 cup marinara

1 small clove garlic, crushed

3 handfuls baby spinach leaves

Salt and pepper to taste

Heat the oil in a nonstick skillet over medium heat. As the oil is heating, pound the chicken to 1/4 inch thickness, then sprinkle with bread crumbs, cheese, salt, and pepper, pressing so the crumbs stick. Place in the pan with the garlic and saute for 2 to 3 minutes per side. Top with hot marinara. Add the spinach, turning frequently with tongs until it wilts (about 6 minutes).

Found online (30 day meal plan)

Penne with Chicken Marengo

 8 ounces penne

1/2 cup dry-packed sun-dried tomatoes 

1/2 pound boneless, skinless chicken breasts, cut into 1/2" cubes

1 tablespoon all-purpose flour

1/2 teaspoon dried thyme

1/4 teaspoon ground black pepper

1 tablespoon olive oil

3 cups sliced mushrooms

1/2 cup chicken broth

1 can (15 ounces) crushed tomatoes in puree

1/2 cup orange juice

1 teaspoon grated orange zest

1 teaspoon brown sugar

1/8 teaspoon salt

1.

Bring a large pot of water to a boil. Cook the pasta according to package directions until al dente. Drain in a colander and transfer to a warmed serving bowl.

2.

Meanwhile, in a small bowl, cover the sun-dried tomatoes with boiling water and soak for 5 minutes. When softened, drain and chop coarsely. Set aside.

3.

Toss the chicken with the flour, thyme, and pepper. In a large, heavy skillet, heat the oil over high heat until hot but not smoking. Add the chicken and cook, stirring occasionally, for 2 to 3 minutes, or until golden brown. Add the mushrooms and 2 tablespoons of the broth. Cook, stirring occasionally, for 2 to 3 minutes, or until the mushrooms are barely softened and have begun to release their juices.

4.

Add the crushed tomatoes (with puree), orange juice, orange zest, sugar, salt, the sun-dried tomatoes, and the remaining broth. Bring to a boil, scraping the bottom of the pan with a wooden spoon to release the browned bits. Reduce the heat to medium-low and simmer for 8 minutes, or until the sauce is thickened and the flavors are blended.

5.

Pour the mixture over the pasta and toss to coat well.

Found online (30 day meal plan)

Skinny Chicken Sour Cream Enchiladas

• I found this recipe on skinnymom.com
• Ingredients
• • 16 oz. fat free sour cream
• • 1 can fat free cream of chicken soup
• • 1 tbls. fresh chopped cilantro (1/2 tbls. dried)
• • 2 1/2 cups cooked shredded chicken breast
• • 1 can Mexican Rotel
• • 1 cup chopped onions (optional)
• • 8 low carb tortillas
• • 1 cup shredded pepper jack and colby cheese blend
• • 1 can diced green chiles

Instructions

1. Directions
2. In a saucepan, mix together sour cream, soup and cilantro. Heat through and set aside.
3. This is will get to the bubble up/boil stage quickly and make a huge hot mess if you don't keep stirring. I learned the hard way.
4. Twice.
5. Combine the chicken, rotel, onions and green chiles in a pan sprayed with cooking spray. Heat until onions are transparent. Or if you omit onions like I have done, for a few minutes to blend the flavors and juices.
6. Warm the tortillas until flexible. (I microwave them for 10 seconds sandwiched between two damp paper towels.)
7. Fill each tortilla with about 2 tbls. of the chicken mixture.
8. Top with about 1/2-1 tablespoon of cheese (or a medium sized pinch if you measure like I do)
9. Roll the tortilla up and place seam side down (or they will unravel and you will be annoyed.) in a 8x11 dish sprayed with cooking spray.
10. Directions on how to fold a burrito can be found HERE)
11. Pour/Spread the sour cream sauce over enchiladas
12. Top with the remaining cheese
13. Bake at 350°F for 25-30 minutes until bubbly and cheese is melted.

Taco Soup

• 1 (15 oz.) can black beans, drained and rinsed
• 1 (15 oz.) can pinto beans, drained and rinsed
• 1 (14.5 oz.) can petite diced tomatoes, drained
• 1 (15.25 oz.) can sweet corn, drained
• 1 (12.5 oz.) can white chicken breast, drained
• 1 (10.75 oz.) can cream of chicken soup
• 1 (10 oz.) can green enchilada sauce
• 1 (14 oz.) can chicken broth
• 1 packet taco seasoning

Directions:

1. Mix all ingredients together in a large pot.
2. Heat until warm, stirring occasionally (Found online I am going to try it:)

Grilled Chicken Bow Tie Pasta Salad

Ingredients:
1 (12 oz) package bow tie (farfalle) pasta, uncooked
2 cups fresh broccoli florets
2-3 grilled chicken breasts, cut into bite-size pieces (or you could use a rotisserie chicken or any kind of cooked chicken you have available)
1 cup halved cherry tomatoes OR 1 large tomato cut into chunks
1 green pepper, cut into small pieces 
1/2 of a 16 oz bottle of Italian salad dressing (we love Wishbone Robusto Italian)
4 oz of Colby Jack cheese, cut into tiny bite size pieces
1 small can of sliced black olives
1/4 cup grated Parmesan cheese

(You could also add any other fresh vegetables that you have on hand. Anything goes!) 

Directions:
Cook pasta as directed on package, adding broccoli to the cooking water to the last 2 minutes. Drain water. Toss chicken, tomatoes, pepper, cheese, dressing, and olives together in a large bowl. Add pasta and broccoli, toss lightly. Sprinkle with Parmesan cheese and serve.

I found this on http://www.sixsistersstuff.com they have great recipes:)

Chicken Salad with Grapes

• 2 1/2 cups diced cooked chicken
• 4 bacon strips, cooked and crumbled
• 1 (8 ounce) can sliced water chestnuts, drained
• 1/2 cup thinly sliced celery
• 1 cup halved green grapes
• 3/4 cup mayonnaise or salad dressing
• 1 tablespoon dried parsley flakes
• 2 teaspoons finely minced onion
• 1 teaspoon lemon juice
• 1/4 teaspoon ground ginger
• 1 dash Worcestershire sauce
• salt and pepper to taste
• Combine chicken, bacon, water chestnuts, celery and grapes in large bowl; set aside. In another bowl, whisk together remaining ingredients; add to salad and toss to coat. Chill until serving I found this on allrecipes.com I haven't tried it yet but when I do I will let you know how it goes.

Parmesan Crusted Chicken

1/2 cup mayo

1/4 cup Parmesan cheese

4 boneless skinless chicken breasts

4 tsp Italian bread crumbs

Preheat oven 425. Lay chicken on a lined baking sheet. Mix mayo and cheese then spread it on top of all the chicken. Sprinkle breadcrumbs on top of the chicken. Cook for 20 min or until its cooked thoroughly and juices run clear.

Found on pinterest.

Healthy Baked Chicken Nuggets

• 16 oz (2 large) skinless boneless chicken breasts, cut into even bit sized pieces
• salt and pepper to taste
• 2 tsp olive oil
• 6 tbsp whole wheat Italian seasoned breadcrumbs
• 2 tbsp panko
• 2 tbsp grated parmesan cheese
• olive oil spray (I used my Misto)

Preheat oven to 425°. Spray a baking sheet with olive oil spray.

Put the olive oil in one bowl and the breadcrumbs, panko and parmesan cheese in another. Season chicken with salt and pepper, then put in the bowl with the olive oil and mix well so the olive oil evenly coats all of the chicken. Put a few chunks of chicken at a time into the breadcrumb mixture to coat, then on the baking sheet. Lightly spray the top with olive oil spray then bake 8 - 10 minutes. Turn over then cook another 4 - 5 minutes or until cooked though.

My sister-in-law made this similar recipe for us and it was sooo good!

Baked Creamy Chicken Taquitos

BAKED CREAMY CHICKEN TAQUITOS
recipe from: Pennies on a Platter

Yield: 12 taquitos

• 3 ounces cream cheese, softened
• 1/4 cup green salsa
• 1 Tbsp fresh lime juice (juice from half a lime)
• 1/2 tsp ground cumin
• 1 tsp chili powder
• 1/2 tsp onion powder
• 2 cloves garlic, minced
• 3 Tbsp chopped cilantro
• 2 Tbsp sliced green onions
• 2 cups shredded cooked chicken
• 1 cup shredded Mexican flavored cheese
• small flour or corn tortillas
• kosher salt
• cooking spray

Preheat your oven to 425˚F. Line a baking sheet with parchment paper.

In a large bowl, mix the cream cheese, salsa, lime juice, ground cumin, chili powder, onion powder and garlic. Once combined, stir in the cilantro and green onions. Add the chicken and cheese; mix thoroughly.

(If you decided to prep this in advance, refrigerate the mixture at this point until ready to continue.)

Working with a few tortillas at a time, heat them in the microwave between two paper towels until they are soft enough to roll (about 20 – 30 seconds).

Spoon 2-3 Tablespoons of the chicken mixture onto the lower third of a tortilla. Roll the tortilla as tightly as you can.

Place the rolled tortilla seam side down on the baking sheet. Repeat with remaining tortillas until the mixture is gone. Make sure the taquitos are not touching each other. Spray the tops lightly with cooking spray and sprinkle with kosher salt.

Bake for 15 – 20 minutes or until crisp and golden.

Serve with salsa, sour cream or guacamole.

**To freeze: Before baking, flash freeze the taquitos in a single layer on a baking sheet then place in a labeled freezer bag and store up to 3 months. To bake a frozen taquito (no need to thaw first): Preheat oven to 425˚F and bake for 20 minutes. (Flash Freeze means freezing the taquitos in a single layer for 15-20 minutes (until hardened) so that when you add them to the freezer bag, they will not all stick together).

Enjoy!
Makes 12 ( 3 taquitos- 4 points plus)