400 Calorie Meals

chick-spin-mush_300Chicken With Spinach and Mushrooms

Ingredients

  • 2 tablespoons olive oil
  • 4 6 ounce boneless, skinless chicken breasts
  • kosher salt and black pepper
  • 1 pound button mushrooms, quartered
  • 1 red bell pepper, cut into 1/2- inches pieces
  • 2 cloves garlic, chopped
  • 1/2 cup dry white wine
  • 2 bunches spinach, thick stems removed (about 8 cups)

Directions

  1. Heat 1 tablespoon of the oil in a large skillet over medium-high heat. Season the chicken with ½ teaspoon salt and ¼ teaspoon pepper.
  2. Cook the chicken until browned and cooked through, 5 to 7 minutes per side. Transfer to a plate.
  3. Return the skillet to medium-high heat and heat the remaining tablespoon of oil. Cook the mushrooms and pepper, tossing, for 3 minutes.
  4. Add the garlic and wine and cook until the mushrooms are tender and the wine is nearly evaporated, 2 to 3 minutes.
  5. Toss in the spinach and ½ teaspoon each salt and pepper. Serve with the chicken.

Nutritional Information

  • Per Serving (no more than 4ounces of chicken breast and as many vegetables you would like to have)
  • Calories 295
  • Carbohydrate 7g

Recipe Courtesy of: http://www.realsimple.com

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Mini Tacos

mini tacosIngredients

6 Old El Paso® flour tortillas for burritos (8 inch; from 11-oz package)
1 cup shredded cooked chicken breast
1 cup Old El Paso® Thick ‘n Chunky salsa
1/2 cup shredded Cheddar cheese (2 oz)
  • Shredded lettuce, if desired
  • Sour cream, if desired
  • Additional Old El Paso® Thick ‘n Chunky salsa, if desired

Directions

  • 1 Heat oven to 350°F. Spray 12 regular-size muffin cups with cooking spray.
  • 2 Using 4-inch round cookie cutter, cut 2 rounds from each tortilla. Place rounds on microwavable plate; microwave on High 15 seconds to soften. Place each in muffin cup, using bottom of small juice glass to press into each cup.
  • 3 In medium bowl, toss chicken with 1 cup salsa. Place 1 teaspoon cheese in bottom of each tortilla-lined cup; add 1 heaping tablespoon chicken mixture to each. Top each with another teaspoon of cheese.
  • 4 Bake 18 to 20 minutes or until cheese is melted and tortillas are crisp.
  • 5 To serve, top each with lettuce, sour cream and additional salsa or your favorite taco toppings.

Recipe courtesy of: Betty Crocker

10 Minute Recipe

buffalo chicken salad

Buffalo Chicken Salad

Ingredients

  • 1/2 of a heart of romaine, sliced
  • 3/4 cup coarsely chopped cooked chicken breast
  • 2 tablespoons Buffalo wing sauce,* such as Wing Time® brand
  • 1 21 – gram wedge light blue cheese, such as Laughing Cow® brand, crumbled
  • 1/4 teaspoon cracked black pepper
  • 1 tablespoon bottled fat-free blue cheese salad dressing
  • 1 teaspoon fat-free milk
  • 1 stalk celery, cut into 4 sticks

Directions

  1. Arrange romaine on a plate or in a bowl. In a small microwave-safe bowl combine chopped chicken and wing sauce. Microwave on 100 percent power (high) for 40 to 50 seconds or until heated through. Spoon chicken mixture over romaine. Top with crumbled cheese and pepper. In a small bowl combine salad dressing and milk; drizzle over salad. Serve with celery sticks.

Tip

  • Test Kitchen Tip: Read the nutritional facts on the labels of the Buffalo wing sauces available at your grocery store and choose the sauce that’s lowest in sodium.

Nutrition Facts Per Serving:

Servings Per Recipe: 1
PER SERVING: 297 cal., 10 g total fat (3 g sat. fat), 99 mg chol., 596 mg sodium, 13 g carb. (3 g fiber, 4 g sugars), 37 g pro.

Recipe courtesy of: http://www.diabeticlivingonline.com/recipe/hot-wing-salad

Oven Fried Chicken Fingers

chicken-fingers-lIngredients:

  • Sauce:
  • 1/4 cup honey
  • 1/4 cup spicy brown mustard
  • Chicken:$
  • 1 1/2 pounds chicken breast tenders (about 16 pieces) $
  • 1/2 cup low-fat buttermilk
  • 1/2 cup coarsely crushed cornflakes
  • 1/4 cup seasoned breadcrumbs
  • 1 tablespoon instant minced onion
  • 1 teaspoon paprika
  • 1/4 teaspoon dried thyme
  • 1/4 teaspoon black pepper
  • 1 tablespoon vegetable oil

Preparation

  1. To prepare sauce, combine honey and mustard in a small bowl; cover and chill.
  2. Preheat oven to 400°.
  3. To prepare chicken, combine chicken and buttermilk in a shallow dish; cover and chill 15 minutes. Drain chicken, discarding liquid.
  4. Combine cornflakes and next 5 ingredients (cornflakes through pepper) in a large zip-top plastic bag; add 4 chicken pieces to bag. Seal and shake to coat. Repeat procedure with remaining chicken. Spread oil evenly in a jelly-roll pan, and arrange chicken in a single layer in pan. Bake at 400° for 4 minutes on each side or until done. Serve with sauce.

Recipe courtesy of: http://www.myrecipes.com/recipe/oven-fried-chicken-fingers-with-honey-mustard-dipping-sauce-10000000479069/

Chicken Breasts with Mushroom Cream Sauce

chicken breasts with mushroom cream sauceIngredients

  • 2 5-ounce boneless, skinless chicken breasts, trimmed and tenders removed (see Tip)
  • 1/2 teaspoon freshly ground pepper
  • 1/4 teaspoon salt
  • 1 tablespoon canola oil
  • 1 medium shallot, minced
  • 1 cup thinly sliced shiitake mushroom caps
  • 2 tablespoons dry vermouth, or dry white wine
  • 1/4 cup reduced-sodium chicken broth
  • 2 tablespoons heavy cream
  • 2 tablespoons minced fresh chives, or scallion greens

Preparation

  1. Season chicken with pepper and salt on both sides.
  2. Heat oil in a medium skillet over medium heat. Add the chicken and cook, turning once or twice and adjusting the heat to prevent burning, until brown and an instant-read thermometer inserted into the thickest part registers 165°F, 12 to 16 minutes. Transfer to a plate and tent with foil to keep warm.
  3. Add shallot to the pan and cook, stirring, until fragrant, about 30 seconds. Add mushrooms; cook, stirring occasionally, until tender, about 2 minutes. Pour in vermouth (or wine); simmer until almost evaporated, scraping up any browned bits, about 1 minute. Pour in broth and cook until reduced by half, 1 to 2 minutes. Stir in cream and chives (or scallions); return to a simmer. Return the chicken to the pan, turn to coat with sauce and cook until heated through, about 1 minute.

Nutrition

Per serving: 275 calories; 15 g fat ( 5 g sat , 7 g mono ); 84 mg cholesterol; 5 g carbohydrates; 25 g protein; 1 g fiber; 373 mg sodium; 370mg potassium.

Recipe courtesy of EatingWell.com

Chicken Caesar Salad

chicken caesar saladMake this “Cook Yourself Thin” recipe. Serves 2
Calories per serving: 445

For the salad
8 ounces chicken breast, skinless
Olive oil to brush onto the chicken and on the toast
4 thin (melba thin) slices baguette on the diagonal
1/2 medium garlic clove
2 heads baby romaine lettuce
1 large, free-range egg
One handful of arugula and mustard cress
2 tablespoons finely grated Parmesan
1 tablespoon sunflower seeds

For the dressing
2 tablespoons fat-free Greek yogurt
1/2 garlic clove
1 teaspoon Dijon mustard
1 teaspoon malt vinegar
1 tablespoon olive oil
Salt and black pepper

1. Preheat oven to 350 degrees.

2. Brush the chicken with a little olive oil.

3. On a hot grill pan, sear the chicken breast for 4 to 5 minutes before flipping over and doing the same on the other side.

4. While the chicken is searing, prepare the baguette toasts. Slice the baguette on the diagonal and place on a baking sheet. Brush on a little olive oil. Toast the bread for about 10 minutes, until crisp. Rub with the garlic clove.

5. Once you have strong grill marks over the chicken breast on both sides, cover your pan with foil and place into the hot oven on the higher shelf for 15 minutes.

6. Meanwhile, wash the lettuce and spin dry.

7. Carefully drop the egg in boiling water and boil for 5 minutes exactly. Empty the boiling water out of the pan and replace it with cold water. Let the egg stand in the cold water while you finish the recipe.

8. To make the dressing, combine all the ingredients into a small mixing bowl and stir together with a whisk. Taste and season before setting aside.

9. Put the washed and dried salad leaves into a big bowl with the dressing. Toss for a couple of minutes to make sure that all the leaves are coated. Add the shaved/grated Parmesan and arugula. Toss once again.

10. Remove the chicken from the oven and let it cool down enough to handle before slicing on the diagonal.

11. Plate up the salad, making sure that the chicken is evenly distributed.

12. Tuck the crispy baguette toasts on the side of the salad and add half the soft-boiled egg. Finally, grind over some black pepper, scatter the sunflower seeds, and serve.

Chipotle and Orange Grilled Chicken Recipe

chipotle and orange grilled chickenChipotle and Orange Grilled Chicken Recipe

Ingredients

  • 2 tablespoon orange juice concentrate, thawed
  • 1 tablespoon pepper(s), chipotle chiles, in adobo sauce, finely chopped
  • 1 tablespoon vinegar balsamic
  • 2 tablespoon molasses, unsulfured
  • 1 teaspoon mustard, Dijon
  • 1 pounds chicken, breast, boneless, skinless, trimmed
  • salt, to taste

Recipe Tip:

Remember fresh is always best, so ignore that concentrated OJ and pick the fresh orange juice.

Preparation

1. Preheat grill or broiler.

2. Whisk together orange juice concentrate, chipotle peppers, vinegar, molasses and mustard in a small bowl.

3. Lightly oil the grill or broiler rack. Season chicken with salt and grill or broil for 2 minutes. Turn, brush with the glaze and cook for 4 minutes, brushing occasionally with glaze.

4. Turn again, brush with the glaze, and cook until the center is no longer pink, 1 to 2 minutes longer. Serve hot.

Nutrition Facts: Calories: 149, Saturated Fat: 1g, Sodium: 154mg, Dietary Fiber: 0g, Total Fat: 3g, Carbs: 7g, Cholesterol: 63mg, Protein: 23g