Easy and Tasty Chicken Marinades

Rather than post these all individually, I'm just going to post a long post.  :)  The best and easiest way to marinate chicken is to place the boneless skinless breasts in a gallon size zipper bag along with the marinade and refrigerate for the recommended time.  I love to use marinades because the meat is more tender and it is packed with flavor without having to add a lot of calories, etc! 

Some tips - I just buy whatever boneless skinless chicken is on sale and freeze it.  When it is almost completely thawed, I cut it into 5 oz pieces and trim off any fat.  I always make at least 3 more servings than my family will eat so I can use it in casseroles or salads later in the week.  Sometimes, I even re-freeze the COOKED chicken to use at a later date.

I would also guess that these would work for pork or beef as well - I'm not sure because we mainly just eat chicken at our house!

Southwest Marinade (for two 5 oz chicken breasts)

1/4 c lime juice
1/2 to 1 t hot pepper sauce
1/2 t minced garlic
1/2 t ground cumin
1 t dried cilantro

Marinate for up to one hour before grilling.

Caribbean Style  (for six 5 oz chicken breasts)

2 T finely chopped onion
1 t minced garlic
1/3 c white vinegar
1/3 c lime juice
1/4 c sugar
2 T curry powder
1/4 t cayenne pepper

Marinate for at least two hours before grilling.

Garlic - Soy - Lime (for six 5 oz chicken breasts)

1/3 c lite soy sauce
1/4 c lime juice
1 T Worcestershire sauce
1/2 t ground mustard
1 t minced garlic

Marinate for at least 30 minutes before grilling

Honey Citrus (for eight 5 oz chicken breasts)

1/2 c orange juice
1/3 c honey
1/4 c lemon juice
1/4 c lite soy sauce
2 T minced fresh ginger root (you can use 2 t powdered but it will not be as tasty!)
3 t minced garlic
1/4 t black pepper

Marinate for at least 8 hours or overnight before grilling.

Lightened Brazilian Chicken (for eight 5 oz chicken breasts)

1/2 c lite soy sauce
1/2 c lemon lime soda
1/2 c lime juice
2 jalapeno peppers - cut in half

If you are using this for beef, marinate up to 8 hours.  If using it for chicken, I wouldn't marinate for longer than 2 hours. 




 Happy grilling everyone!

Smoothie - Tropical

This one is my favorite one but I just made it up so I don't have all the nutritional info on it.  Hopefully I can add it soon!

1 banana
1 c undrained pineapple chunks (canned in juice, not syrup, OR use fresh pineapple)
1 can drained mandarin oranges
1/4 t coconut extract
1 c plain low fat yogurt
1/2 c frozen mango
2 scoops vanilla protein powder

Blend together until combined and smooth.  Makes 5 servings.

Smoothie - Triple Berry Blast

1 c frozen mixed berries
1 c skim milk
1 banana
1 scoop protein powder

Blend and serve - makes 2 servings.

I adjusted the original recipe so I'm not sure of the nutritional info on this one!  I'm sorry!

Smoothie - Jump Start

2 c V8 splash Mango Peach Juice drink, chilled
1 c low fat vanilla yogurt
2 c frozen strawberries or raspberries
2 scoops vanilla protein powder

Blend until combined

Nutritional Info:

Calories - 192  Fat - 2 g  Protein - 18 g  Carbs - 25 g  Fiber - 1 g

Smoothie - going green without the spinach!

1 c green grapes
1/4 of a honey dew melon, peeled, seeded and cut into chunks
4 kiwis, peeled and cut into quarters
2 T honey
2 c ice cubes
2 scoops vanilla protein powder

Blend in a blender until smooth and combined.  Makes 4 servings

Nutritional info -

Calories - 178  Fat - 1 g  Protein - 14 g  Carbs - 29 g  Fiber 3 g

Smoothie - Honey Bear

1 frozen banana
1 T honey
1 c skim milk
1/4 t cinnamon
1/4 t vanilla
1 scoop vanilla protein powder

Blend together in blender.  Makes 2 servings.

Nutritional info:

Calories - 160  Fat - 2 g  Protein - 18 g  Carbs - 29 g  Fiber - 2 g

Smoothie - Cantaloupe Strawberry

1 c hulled strawberries
1 c cubed cantaloupe
2/3 c skim milk
2 t sugar or honey
1 scoop vanilla or strawberry flavored protein powder (opt)

Blend together in a blender til smooth.  Can use frozen fruit if desired.  Makes 2 servings.  I like to drink one serving, then put the other in a cup in the freezer for the next day.  Works great!

I use the protein powder just to make the smoothie more substantial.  The nutritional info contains the protein powder as well.

Calories - 157  Fat - 2 g  Protein - 16 g  Carbs - 20 g  Fiber - 3 g

Make Ahead Mini Quiches

These make a great quick addition to breakfast!  This recipe makes 24 muffin size quiches.  I counted 2 mini quiches as one serving.

12 oz pkg frozen chopped broccoli, thawed
1 1/2 c diced reduced fat ham
1 c reduced fat sharp cheddar cheese
1 c fat free half and half
1 c water
12 egg whites
pepper to taste

Sprinkle broccoli, ham and cheese equally into 24 well sprayed muffin cups. (even if you use liners, you will want to spray them)  Mix together the half and half, water and egg whites and black pepper.  Pour into muffin cups - I filled them not quite 2/3 full with the egg mixture.

Bake at 350 for 30 minutes or until a knife inserted in the center comes out clean.  Allow to cool.  Place in freezer bags and freeze.  Remove from freezer and microwave.  I heated 2 for one minute on high and it was perfect.

12 servings

Nutritional info per serving (2 quiches):
Calories: 97   Fat: 2.3 g  Cholesterol: 12 mg  Protein: 7.5 g  Carbs: 2.6 g

Beans and Ham/Split Pea Soup

This recipe is one of my all time favorite comfort/slow cooker/cheap meals. 

1 piece salt pork OR a good size smoked ham shank or hock (this is just to flavor the broth - you won't be eating it)
1 1/2 lbs dry baby lima beans, great northern beans, or split peas ( you can also use a mixture of any dried beans)
1 c chopped celery
1 c shredded carrot
1/2 c diced onion
8 oz diced ham (I like to use the type that is pre-diced in packages, it is very low in fat)
6 -8 c water
salt and pepper to taste

Put all of the ingredients in a well sprayed slow cooker and cook on low for 8 - 10 hours.  Remove salt pork or ham shank/hock before servings.  I have also used a pouch of low fat REAL turkey bacon bits in place of the diced ham and it was delicious. I sometimes use dehydrated celery, carrots and onions - just use 1/2 the amount that is listed in this recipe.

Makes 10 - 12 1 cup servings.

Zucchini Oatmeal Cookies

Okay - these cookies, in my version, without the chips, are pretty much fat free.  But I always have to include the chips.  I'm kinda bad that way!

1/2 c mashed pinto beans
1/4 c applesauce
1/2 c white sugar
1/2 c brown sugar
2 egg whites
1 t vanilla extract
1 1/2 c grated zucchini
1 1/2 c flour (I used half wheat pastry, half white)
1/2 t baking soda
1 t cinnamon
1 c quick cooking oats
1 c low fat granola
1/2 c butterscotch chips
1/2 c mini chocolate chips

Cream together the beans, applesauce and sugar until fluffy.  Beat in the egg whites and vanilla extract.  Stir in the zucchini, flour, soda, cinnamon, oats and granola until well blended. Then stir in the chips.

Drop by the teaspoon onto a sprayed cookie sheet and bake at 350 for 10 - 12 minutes. 

Makes 2 dozen cookies.

Irish Soda Bread (found on AllRecipes.com

We tried this for St. Patricks Day and it is going on our menu list for sure!  It was super easy and incredibly tasty!

1 c skim milk
2 T distilled white vinegar
2 c all purpose flour ( I didn't try whole wheat - if I do, I will probably use the whole wheat pastry flour)
1 T white sugar
1/2 t baking soda
1/2 t salt

Stir together the milk and the vinegar and allow to sit for 10 minutes to curdle. Preheat oven to 400.  Stir together flour, sugar, soda and salt.  Gradually stir the curdled milk into the dry mixture until the dough just comes together.  Pour onto a well floured surface and knead a few times (this is a very different experience - it is like kneading air!).

Shape into a round loaf, cut an x shape on the top of the loaf.  Bake at 400 for 25 - 30 minutes. I started checking it at 20 minutes.  It will be golden brown when it is done.

Makes 1 loaf (about 10 slices)

Spinach Pizza Roll Ups

After allowing the dough to rest in the basic recipe, divide it in half and roll each part out until it is a rectangle that is about 1/2 inch thick.

1 bag baby spinach
8 oz shredded mozzarella cheese
1/2 c fat free caesar or Italian dressing
Grated Parmesan cheese

Spread each dough rectangle with half of the dressing, top with half of the cheese, then spinach to cover the rectangle, then sprinkle with grated Parmesan.  Roll up like a jelly roll or cinnamon roll and place seam side down on a foil lined cookie sheet.  We can usually fit both on one pan.  Bake for about 20 - 30 min at 375.  You can brush it with more dressing when they come out of the oven.  Wait for 10 minutes, then slice and serve.

We serve it with ranch dressing or warmed spaghetti sauce for dipping.

We have also filled the rolls with regular pizza toppings - however, do not spread with any sauce other than the dressing.  Just dip in sauce when you are eating it.  It gets too soggy otherwise.

Makes 8 servings.

Chicken Ranch BLT Pizza

1 packet Ranch dressing/dip mix
1 16 oz carton fat free sour cream
8 oz shredded reduced fat Mexican blend cheese
1 3 oz bag of REAL bacon bits
2 cooked boneless, skinless chicken breasts, diced
2 tomatoes, diced
shredded lettuce

Mix the Ranch mix with the sour cream and spread over crust.  Top with 3/4 of the cheese, then chicken, bacon, tomatoes and then remaining cheese.  Bake until the cheese is completely melted.  Top with shredded lettuce and serve.

Serves 8.

Regular Old Pizzas

The best tips I have for making your favorite pizza healthier are these:

Cut back on the cheese.
Use reduced fat cheeses.
Use turkey pepperoni and turkey sausage instead of regular.

I love to look at the menus for gourmet pizzas and then just re-invent them at home.  It saves us money plus what I make at home is lots better for us.  Enjoy!

Lasagna Pizza

I know this one sounds a little weird but it is honestly one of my personal favorites.

2 c spaghetti sauce
1 24 oz carton fat free cottage cheese, drained (all you need to do is put it in a colander for a few minutes)
8 oz shredded mozarella cheese
dried basil

Spread crust with spaghetti sauce, then cottage cheese, then mozzarella.  Sprinkle with basil.  Place back in oven and bake until cheese is completely melted.  It is really messy to eat but oh so tasty!

Makes 8 servings

Taco Pizza

1 1/2 c salsa or your favorite enchilada sauce
8 oz shredded reduced fat Mexican blend cheese
1/2 lb browned burger (diet lean beef, chicken, turkey or wild game)
1 can black beans, drained and rinsed
1 small can sliced olives, drained
1 large tomato, diced
shredded lettuce

Spread baked crust with salsa or sauce. Cover with 3/4 of cheese.  Sprinkle with burger, beans, olives and tomatoes, then rest of cheese.  Bake until cheese melts.  Then top with lettuce and serve.

Serves 8

Bacon Cheeseburger Pizza

1 1/2 c ketchup
8 oz reduced fat sharp cheddar cheese
1/2 lb browned burger (you can use wild game, diet lean beef, turkey or chicken)
1  3 oz bag of REAL bacon bits
1 large tomato diced
shredded lettuce

Spread the ketchup on the baked crust.  Top with 3/4 of the cheese.  Then sprinkle with burger, bacon bits and tomato and rest of the cheese.  Bake until cheese melts.  Top with lettuce and you can add pickles if desired.

Makes 8 servings

BBQ Chicken Pizza - Deluxe Hawaiian Style

11/2 cup desired BBQ sauce
8 oz Mozzarella cheese
2 chicken breasts, cooked and diced
1/4 c slivered almonds
1/4 c roasted sunflower seeds
1 can pineapple tidbits, drained WELL
1/4 c shredded coconut

Spread BBQ sauce on baked crust. Top with 3/4 of Mozzarella cheese.  Sprinkle with chicken, almonds, sunflower seeds, pineapple and coconut, then the rest of the cheese.  Return to oven to melt cheese.

Makes 8 servings.

BBQ Chicken Pizza - Regular Style

1 1/2 cup desired bbq sauce (we like the honey flavor at our house)
8 oz mozzarella cheese
2 chicken breasts, cooked and diced
1/2 c diced red onion
1 c sliced mushrooms

Spread bbq sauce over crust.  Top with 3/4 of the cheese. Then sprinkle with chicken, onions and mushrooms.  Top with remaining cheese and put back in the oven to melt cheese.

Homemade Pizza Dough

This is enough dough to make a pizza on a cookie sheet (10 x 15).

2 c hot water (about 120 degrees)
1 1/2 T active dry yeast
3 T sugar
2 T canola oil
1 t salt
approx 5 c flour (I use half white and half whole wheat pastry flour)

Gently mix yeast, sugar and water.  Allow yeast to start to work.  Then add oil, salt and flour.  I make this in my Kitchen Aid Mix Master so I know that it is done when the dough forms a ball around the dough hook.  If you are not using a Kitchen Aid, you will need to stir in all the flour you can and then knead in the rest. 

After you knead it for one minute (whichever method you use) allow it to sit (rest) on the counter for 10 minutes.  Then roll it out and place it on the sprayed cookie sheet.  Allow to rise for 15 - 30 minutes.  Bake at 375 for approx 10 - 15 min or until the top starts to turn barely brown.  Top with desired toppings and bake until the cheese melts.  This usually will serve 8 people. 

If you are counting the nutritional info for this, add the info for a serving of crust plus the topping group that you use.