Chicken

Grilled Chicken & Ranch BLT Salad

Grilled-Chicken-Avocado-Ranch-BLT-Salad.jpg
 

*Serves 8

Per Serving: Calories 315, Protein 32g, Total Fat 10g, Carbs 15g, Fiber 7g

Ingredients: 

  • 4 chicken breasts

  • 2 packages baby kale

  • 2 heads Romaine lettuce

  • 2 red onions, sliced

  • 1 avocado, sliced

  • 16 slices low fat turkey bacon

  • 2 cups bocconcini cheese, sliced in half

  • 2 cups heirloom cherry tomatoes, sliced in half

  • 1 cup Walden Farms Balsamic Vinaigrette

  • Walden Farms Ranch

Instructions: 

  • Preheat BBQ to med-high heat.

  • Slice chicken breasts in half lengthwise. Place in a large plastic bag with Balsamic Vinaigrette, mix well, letting sit for 10 min or so.

  • Meanwhile, add romaine and baby kale to a large bowl, then add cherry tomatoes, bocconcini, red onions and sliced avocado.

  • BBQ chicken for 4–5 min per side. Remove from BBQ and set aside, then slice when cooled slightly.

  • Meanwhile, cook turkey bacon (5–7 min on med-high heat, flipping occasionally). Add chicken, toss with ranch dressing and serve!

Grilled Chicken Wrap

Screen Shot 2019-05-08 at 10.12.17 AM.png
 

*Serves 1 

Per Serving: Calories 202, Protein 28.5g, Total Fat 5g, Carbs 17.5g, Fiber 10g

Ingredients: 

  • 1 La Factory Low Carb Tortilla

  • 3oz boneless, skinless chicken breast, grilled & chopped

  • 1 cup romaine Lettuce, shredded

  • 1 tbsp Walden Farms Amazin’ Mayo

  • 1/2 medium Tomato

  • Salt & Pepper to taste

Instructions: 

  • Grill chicken on bbq or George Forman grill (approx. 20-25 minutes), flip halfway through.

  • Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread Walden Farms Amazin’ Mayo down the center, lay chicken, tomato and lettuce on top.

  • Fold tortilla like a burrito.

Seasoned Creamy Chicken

chickensoup_1918_16x9.jpg
 

*Serves 1

Per Serving: Calories 168, Carbs 10g, Protein 27g, Total Fat 2g

Ingredients: 

  • 1 pkt CarbEssentials Creamy Chicken Soup w/ Vegetables Mix*

  • 2/3 cup water

  • 1/4 cup each (Oregano, Basil & Garlic Powder)

  • 1 tbsp dried onion flakes

  • 1 tbsp fat free cream cheese

  • 1/2 breast boneless skinless chicken breast, cubed & cooked

Instructions: 

  • Prepare soup as directed on package, adding oregano, basil, garlic powder, onion flakes, cream cheese and COOKED chicken cubes; stir until well blended.

  • Microwave on medium-low for 2–4 minutes or until hot; stir again and serve.

California Grilled Chicken

California Grilled Chicken.png
 

*Serves 1

Per Serving: Calories 251, Protein 29g, Total Fat 3g, Carbs 13g, Fiber 2.5g

Ingredients: 

  • 1 (3oz) boneless skinless chicken breast

  • 1/4 c. Walden Farms balsamic vinaigrette*

  • dash of garlic powder

  • 1/2 tbsp. honey

  • 1/2 tsp. Italian seasoning

  • 1 slice slim cut mozzarella

  • 1 slice avocado

  • 1 slice tomato

  • 1/2 tbsp. sliced basil

  • Balsamic glaze, for drizzling

Instructions: 

  • In a small bowl, whisk together balsamic vinegar, garlic powder, honey, and Italian seasoning. 

  • Pour over chicken breasts and marinate 20 minutes. 

  • Heat grill to medium high. Grill chicken until internal temperature reaches 170ºF. 

  • Top chicken with mozzarella, avocado, and tomato and cover grill to melt, 2 minutes. 

  • Garnish with basil and drizzle with balsamic glaze.

Rainbow Chicken & Veggies

rainbow veggies.jpg
 

*Serves 2

Per Serving: Calories 325, Protein 37g, Total Fat 10g, Carbs 23.3g, Fiber 5.5g

Ingredients: 

  • 1.5 cup cherry tomatoes

  • 1 cup zucchini, chopped

  • 1 cup broccoli florets

  • 1 yellow bell pepper, thinly sliced

  • 1/2 cup red onion, cut into wedges

  • 1.5 cups boneless skinless chicken breast, cubed

  • 1 bag Rice Miracle Noodle®

Marinade

  • 1 tbsp extra-virgin olive oil

  • juice of 1 lime

  • 1/8 cup cilantro, fresh chopped

  • salt & pepper

Instructions: 

  • Preheat oven to 400 degrees.

  • On one large sheet pan, place tomatoes, zucchini, bell peppers, broccoli, red onion, and chicken.

  • In a medium bowl, combine olive oil, lime juice, and cilantro and season with salt and pepper to make the marinade.

  • Whisk until combined.

  • Pour marinade over veggies and chicken and season with more salt and pepper.

  • Toss until completely combined.

  • Bake until vegetables are tender and chicken is cooked through, 25 minutes.

  • Cook Miracle Noodle Rice as directed on package.

  • Divide cooked rice among 2 containers and top with roasted veggies and chicken. 

Chicken Veggie Skewers W/ Macaroni & Cheese

skewers.jpg
 
mac n cheese.jpg

*Serves 2 

Per Serving: Calories 322, Protein 38g, Total Fat 2.5g, Carbs 20.5g, Fiber 2.5g

Ingredients: 

  • 1 Pkt. CarbEssentials Macaroni & Cheese

  • 1/4 tsp garlic powder

  • 1/2 tsp Italian seasoning

  • 1/4 each yellow, red, & green bell peppers, chopped

  • 1.5 cups skinless chicken breast, chopped

  • bamboo skewers

  • 1/2 tbsp extra-virgin olive oil

Instructions: 

  • Cook CarbEssentials Macaroni & Cheese according to packaging instructions.

  • In a bowl, whisk together olive oil, garlic powder, Italian seasoning & a pinch of salt & pepper.

  • Add bell peppers & chicken, toss with tongs until coated.

  • Thread the chicken and bell peppers onto skewers.

  • Heat a large grill pan over medium heat. Add skewers to pan and cook until chicken is charred and peppers are tender, 4 minutes per side.

  • Remove from pan. Plate skewers and serve with CarbEssentials Macaroni & Cheese.

Slow-Cooker Chicken Fajitas

slow-cooker-chicken-fajitas-step6-srgb..jpg
 

*Serves 9 

Per Serving(about 3/4 cup): Calories 224, Protein 30g, Total Fat 7.8g, Carbs 7.5g, Fiber 1.2g

Ingredients: 

  • 2 lbs boneless skinless chicken breast halves

  • 1 (14.5 oz) can petite diced tomatoes with green chilies

  • 1 red, orange and green bell pepper, julienned

  • 1 large yellow onion , halved and sliced

  • 4 cloves garlic , minced

  • 2 1/2 tsp chili powder

  • 2 tsp ground cumin

  • 1 tsp paprika

  • 3/4 tsp ground coriander

  • 1 tsp salt

  • 3/4 tsp pepper

  • 2 Tbsp fresh lime juice

  • 1 Tbsp honey

Instructions: 

  • Pour half of the canned tomatoes into the bottom of a slow cooker and spread into an even layer. Top with half of the peppers and half of the onions. Sprinkle garlic in. Top with chicken breasts.

  • In a bowl whisk together chili powder, cumin, paprika, coriander, salt and pepper. Evenly sprinkle half of the seasoning over chicken breasts then flip chicken and sprinkle in remainder. Top with remaining half of the tomatoes, then layer in remaining peppers and onions.

  • Cover and cook on HIGH heat 3 - 4 hours or low heat 6 - 8 hours, until chicken has cooked through and veggies are tender (note that if you want to be able to cut chicken into strips cook more near lesser time on HIGH or LOW, otherwise it will probably just shred, which is also fine).

  • Remove chicken, and cut into strips, or shred. Ladle out 1 cup of the broth in slow cooker (mostly tomato liquid) and discard. In a small bowl whisk together lime juice and honey and add to slow cooker along with chicken and season with additional salt to taste if desired. Gently toss and serve. 

Slow-Cooker Chicken Parmesan Soup

parmesan chicken.jpg
 

*Serves 6 

Per Serving(about 1.3 cups): Calories 247, Protein 25g, Total Fat 7.3g, Carbs 23g, Fiber 4.8g

Ingredients: 

  • 4 garlic cloves, minced

  • 1 green bell pepper, chopped

  • 1/2 medium white onion, chopped

  • 1 can (14.5 ounces) crushed tomatoes

  • 1/2 pound (raw) boneless, skinless chicken breast (about 1 large breast)

  • 5 cups chicken broth, plus additional if needed

  • 1/2 cup shredded Parmesan cheese, plus extra for garnish

  • 2 tablespoons chopped fresh basil

  • 2 teaspoons chopped fresh oregano

  • 1 teaspoon kosher salt

  • 1/2 teaspoon ground black pepper

  • 1/4 teaspoon red pepper flakes

  • 4 ounces (uncooked) dry gemelli or penne pasta

  • 2 tablespoons unsalted butter

  • Chopped fresh basil or parsley, for garnish

Instructions: 

  • In slow cooker, stir together garlic, bell pepper, onion, tomatoes, chicken, broth, 1/2 cup cheese, basil, oregano, salt, black pepper and red pepper flakes. Cook on high 3-1/2 hours or on low 7 hours.

  • Transfer chicken to cutting board and use forks to coarsely shred; return to slow cooker. Stir in pasta. Cook on high 20-30 minutes longer or until pasta is cooked al dente.

  • If soup becomes too thick after pasta is cooked, stir in additional broth or water until desired consistency is reached, and warm through.

  • Serve garnished with extra Parmesan cheese and chopped basil or parsley.

Chicken Noodle Soup Meal-Prep Freezer Pack Slow-Cooker

soup.jpg
 

*Serves 8 

Per Serving( about 2 Cups) : Calories 327, Protein 36g, Total Fat 5g, Carbs 33g, Fiber 5g

Ingredients: 

  • 8 ounces whole-wheat egg noodles or other whole-wheat noodles

  • 3 pounds bone-in chicken breast, skin removed

  • 2 cups chopped onion

  • 1 cup chopped carrot

  • 1 cup chopped celery

  • 2 sprigs thyme

  • 8 cups low-sodium chicken broth

  • 2 teaspoons kosher salt

  • 2 cups frozen peas

  • ¼ cup chopped fresh dill, plus more for garnish

  • 2 tablespoons lemon juice

Instructions: 

  • Cook noodles according to package directions. Drain and rinse with cold water to cool.

  • Meanwhile, place chicken, onion, carrot, celery and thyme in a sealable gallon-size freezer bag. Place the cooled noodles in a separate sealable gallon-size freezer bag. Freeze both bags until ready to use. Let the bags defrost in your refrigerator for 1 day before cooking.

  • Combine the chicken mixture, broth and salt in a 6-quart slow cooker (reserve the noodles). Cook on High for 4 hours or Low for 8 hours. Add peas during the last 10 minutes of cooking.

  • Transfer the chicken to a clean cutting board. When the chicken is cool enough to handle, remove the meat from the bones and shred into bite-size pieces. Stir the chicken into the soup along with the noodles, dill and lemon juice.

  • Garnish with more dill, if desired.

Slow-Cooker Buffalo Chicken Dip

buffa.jpg
 

*Serves 16 

Per Serving( 1/4 cup each) : Calories 86, Protein 9g, Total Fat 5g, Carbs 2g, Fiber 2g

Ingredients: 

  • 1 cup low-sodium chicken broth

  • 1 large onion, chopped

  • 1 large jalapeño pepper, finely chopped

  • 1 pound boneless, skinless chicken breasts, trimmed

  • 8 ounces reduced-fat cream cheese

  • ¼ cup crumbled blue cheese, plus more for garnish

  • 3 tablespoons hot sauce, preferably Frank's RedHot

  • Sliced scallions for garnish

Instructions: 

  • Combine broth, onion and jalapeño in a 4- to 5-quart slow cooker. Place chicken on top. Cover and cook on High for 2½ hours.

  • Transfer the chicken to a plate and shred with 2 forks. Cover to keep warm.

  • Drain the liquid from the slow cooker. Whisk cream cheese, ¼ cup blue cheese and hot sauce into the slow cooker. Cover and cook until hot, about 20 minutes.

  • Stir the chicken into the cream cheese mixture.

  • Top with scallions and more blue cheese, if desired.

Spiced Chicken Tacos W/ Pomegranate Salsa

Screen Shot 2018-04-02 at 4.05.58 PM.png
 

*Serves 2 

Per Serving: Calories 275, Protein 18g, Total Fat 9g, Carbs 17g, Fiber 2.5g

Ingredients: 

  • 1/2 tsp. ground cumin

  • 1/4 tsp. garlic powder

  • Dash chipotle chili powder

  • Salt & pepper

  • 1 tsp. olive oil

  • 1 large boneless, skinless chicken breast

  • 2 medium radishes

  • 1/4 large avocado, diced

  • 1 scallion

  • 1/8 cup pomegranate seeds

  • 1/2 tbsp. fresh lime juice

  • 1/4 cup fresh cilantro leaves

  • 4 small 4” flour tortillas

Instructions: 

  • Heat oven to 425 degrees F. Line a rimmed baking sheet with foil.

  • In a small bowl, combine the cumin, garlic, chili powders, salt.

  • Heat the oil in a medium skillet over medium heat.

  • Season the chicken with the spice mixture and cook until browned, about 2-3 minutes each side.

  • Transfer the chicken to the baking sheet and roast until cooked through, 8 to 10 minutes.

  • Meanwhile, in a medium bowl, gently toss together the radishes, scallions, avocado, pomegranate seeds, lime juice, salt and pepper; fold in the cilantro.

  • Slice the chicken into 1/4-inch-thick pieces.

  • Fill the tortillas with the chicken and top with the pomegranate salsa.

Hearty Chicken Chili

Screen Shot 2018-04-02 at 3.27.18 PM.png
 

*Serves 2

Per Serving: Calories 297, Protein 31g, Total Fat 6g, Carbs 29g, Fiber 7g

Ingredients: 

  • 1/2 lb ground chicken breast

  • 1/2 onion, chopped

  • 1/2 green bell pepper, chopped

  • 1/2 jalapeno, chopped

  • 1 tsp. minced garlic

  • 1/2 tbsp. ground cumin

  • 1/4 tsp ground coriander

  • 1/2 can low-sodium pinto beans, drained & rinsed

  • 1/2 can diced tomatoes, undrained

  • 1/2 cup salsa

Instructions: 

  • Spray large saucepan with cooking spray.

  • Cook chicken and onion over medium-high heat for 5-7 minutes, stirring constantly to break up chicken. Return chicken to pan.

  • Stir in bell pepper, garlic, chili powder, and cumin, and cook for 5 minutes, stirring occasionally.

  • Add remaining ingredients and bring to a boil.

  • Reduce to simmer, cover and cook for 20 minutes.

Buffalo Chicken Chop Salad Wrap

buffalo chicken wrap.png
 

*Serves 1 

Per Serving: Calories 164, Protein 21g, Total Fat 5g, Carbs 15g, Fiber 8g

Ingredients: 

  • 1 La Factory Low Carb Tortilla

  • 1/2 boneless, skinless chicken breast, cooked & chopped

  • 1/2 romaine Lettuce, shredded

  • 2 1/2 tsp hot cayenne pepper sauce

  • 2 tsp reduced-fat parmesan-style grated topping

  • 1/2 tsp fat free Sour Cream

Instructions: 

  • Place cooked chicken in microwave-safe dish, top with parmesan topping & cayenne pepper sauce; toss to coat & cook for 45 seconds on medium-high heat.

  • Microwave the tortilla until slightly warm (approx. 5–10 seconds); lay tortilla flat and spread sour cream down the center, lay chicken mixture and lettuce on top.

  • Fold tortilla like a burrito.

Chicken, Broccoli & Cheese Mini Egg Omelets

chicken, broccoli omelets.png
 

*Serves 2 

Per Serving (3 mini omelets): Calories 261, Protein 36g, Total Fat 10g, Carbs 4.5g

Ingredients: 

  • 2 cups broccoli, florets

  • 4 oz chicken breasts, cooked & shredded

  • 1/2 egg whites international*

  • 2 large eggs

  • 1/8 cup cheddar cheese, shredded

  • 1/8 cup mozzarella reduced fat cheese, shredded

  • salt & pepper to taste

Instructions: 

  • Preheat oven to 350°.

  • team broccoli with a little water for about 6-7 minutes.

  • When broccoli is cooked, crumble into smaller pieces and add salt and pepper. Mix well.

  • Spray a standard size non-stick cupcake tin with cooking spray and spoon broccoli mixture & shredded chicken evenly into 6 tins.

  • In a medium bowl, beat egg whites, eggs, & grated cheese.

  • Pour into the greased tins over broccoli & chicken until a little more than 3/4 full.

  • Top with grated cheddar and bake in the oven until cooked, about 20 minutes.

Baked Chicken Parmesan

Chicken Baked Parmesan.png
 

*Serves 2 

Per Serving: Calories 232, Protein 42g, Total Fat 10g, Carbs 16g, Fiber 1.5g

Ingredients: 

  • 1 (about 8 oz each) chicken breast, sliced in half lengthwise to make 2

  • 1/4 seasoned whole wheat bread crumbs

  • 1/8 cup grated parmesan cheese

  • 1 tbsp I Can’t Believe It’s Not Butter Light

  • 1/4 cup reduced fat mozzarella cheese

  • 1/2 cup marinara sauce

  • 1/2 cup grape tomatoes, sliced

  • 1 bag Angel Hair Miracle Noodle*

Instructions: 

  • Preheat oven to 450°F.

  • Spray a large baking sheet lightly with spray.

  • Combine breadcrumbs and parmesan cheese in a bowl.

  • Melt the butter in another bowl. Lightly brush the butter onto the chicken, then dip into breadcrumb mixture.

  • Place on baking sheet and repeat with the remaining chicken.

  • Lightly spray a little more oil on top and bake in the oven for 25 minutes.

  • Remove from oven, spoon 1 tbsp sauce over each piece of chicken and top each with 1 1/2 tbsp of shredded mozzarella cheese.

  • Bake 5 more minutes or until cheese is melted. Meanwhile cook noodles as package directs, top noodles with remaining sauce and add chicken to the top. Garnish as desired.

Chicken Taco Mason Jar Salad

Chicken Taco Mason Jar Salad.png
 

*Serving size: 1 Jar  

Calories 318, Protein 35g, Total Fat 10g, Carbs 22g, Fiber 3.5g

Ingredients: 

  • 1/4 cup Greek non fat yogurt, plain

  • 1/4 cup taco sauce

  • 2 cups romaine salad, chopped

  • 6 oz chicken breast, cooked & chopped

  • 1/2 cup black beans

  • 1/2 cup corn

  • 1/2 cup grape tomatoes, sliced

  • 1/4 cup reduced fat mexican cheese, grated

Instructions: 

  • Whisk together yogurt and taco sauce in a small bowl until completely combined.

  • Place an equal amount of dressing at the bottom of each jar.

  • Divide remaining ingredients among the jars, layering in the following order: chicken, black beans, corn, cheese, tomatoes and lettuce.

  • Twist on the top to seal your salads and refrigerate until ready to serve.

  • When you’re ready to eat, just dump the jar onto a large plate or bowl and enjoy!

Chicken & Bean Burritos

chicken-bean-burritos-ck-x.jpg
 

*Serving size: 1 burrito half, 2 tablespoons pico de gallo, and 1 tablespoon sour cream.

Calories 287, Protein 25g, Total Fat 8.5g, Carbs 25g, Fiber 3g

Ingredients: 

  • 3/4 lb chicken breast tenders, cut into 1-inch pieces

  • 1/2 cup pre-chopped onion

  • 1 1/2 tsp chili powder

  • 1/2 tsp ground cumin

  • salt & peper to taste

  • 2 tsp canola oil

  • 1/2 cup low-sodium black beans, rinsed and drained

  • 1 tbps minced garlic

  • 2 (10-inch) flour tortillas

  • 1/4 cup shredded Monterey Jack cheese

  • Cooking spray

  • 1/2 cup pico de gallo

  • 1/4 cup low-fat sour cream

Instructions: 

  • Combine first 5 ingredients in a bowl; toss well.

  • Heat a large skillet over medium-high heat. Add oil; swirl to coat.

  • Add chicken mixture; cook 8 minutes or until chicken is done, stirring occasionally.

  • Add beans and garlic; cook 2 minutes or until heated, stirring frequently.

  • Divide chicken mixture evenly among tortillas.

  • Top each burrito with 2 tablespoons cheese. Roll up each burrito.

  • Heat a large skillet over medium-high heat.

  • Coat both sides of burritos evenly with cooking spray.

  • Place burritos in pan; cook 2 minutes on each side or until browned.

  • Cut burritos in half. Top with pico de gallo and sour cream.

Healthy Burrito Bowl

 

Recipe makes one serving.  

Calories 350, Protein 42.6g, Total Fat 3.8g, Carbohydrates 36.3g.

Ingredients: 

  • 1/4 Cup Black Beans

  • 1 Teaspoon Chicken Broth

  • Pinch of Cumin

  • Pinch of Cayenne

  • Pinch of Garlic Powder

  • 1/2 Cup Red Cabbage, Sliced Thin

  • 3 Ounces Precooked Grilled Chicken Breast, Sliced Thin

  • 2 Tablespoons Nonfat Greek Yogurt

  • 2 Tablespoons Fresh Salsa

  • Fresh Cilantro, for garnish

  • Sliced Green Onions, for garnish

Instructions: 

  • Microwave black beans with chicken broth, cumin, cayenne, and garlic powder or high for 30 to 45 seconds until heated; set aside.

  • Add red cabbage to your bowl then spoon the black beans on top. Layer sliced chicken, greek yogurt, salsa, cilantro and green onions on top and enjoy!

Bourbon Chicken Skewers

 

Recipe makes 4 servings, 2 skewers is one serving.  

Calories 225, Protein 23g, Total Fat 5g, Carbohydrates 18g.

Ingredients: 

  • 1/3 Cup Walden Farms Calorie Free BBQ Sauce

  • 2 Tablespoons Brown Sugar

  • 2 Tablespoons Bourbon

  • 1/8 Teaspoon Salt

  • 1 Teaspoon Apple Cider Vinegar

  • 1 Tablespoon Reduced Sodium Soy Sauce

  • 1 Pound Skinless, Boneless Chicken Thighs, Cut Into 1 inch Chunks

  • 1 Medium Zucchini, Cut Into 1 inch Thick Pieces

  • 4 Green Onions, Cut Into 2 inch Long Pieces

Instructions: 

  • In a small saucepan, combine BBQ sauce, brown sugar, bourbon, soy sauce, vinegar, and 1/8 tsp. salt. Bring to a boil; reduce heat and simmer 3-5 minutes or until thickened; remove from heat.

  • On eight 8-10 inch skewers, alternately thread chicken, zucchini, and green onions, leaving 1/4 inch between the pieces.

  • Brush with sauce mixture.

  • For a charcoal or gas grill, grill skewers on the rack of a covered grill directly over medium heat for 5 minutes. Turn and brush with remaining sauce. Grill 5-7 minutes more or until chicken is no longer pink, turning occasionally.

Maple-Glazed Chicken Breast

 

Recipe makes 1 serving.  

Calories 197, Protein 26g, Total Fat 3g, Carbohydrates 15g.

Ingredients: 

  • 1 Tablespoon Pure Maple Syrup

  • 1 1/2 Teaspoon Reduced-Sodium Soy Sauce

  • 1 Teaspoon Lemon Juice

  • 1/2 Garlic Clove, Minced

  • 1/2 Teaspoon Fresh Ginger, Minced

  • 1/8 Teaspoon Freshly Ground Pepper

  • 1 (3 ounce) Boneless, Skinless Chicken Breast

Instructions: 

  • Whisk syrup, soy sauce, lemon juice, garlic, ginger, and pepper in a small, shallow dish. Add chicken and turn to coat with the marinade; cover and refrigerate for 2 hours, turning once.

  • Coat an indoor grill pan with cooking spray and heat over medium heat. Remove the chicken from the marinade (reserving the marinade) and cook until an instant-read thermometer inserted into the thickest part of the breast registers 165°F, 3 to 5 minutes per side.

  • Meanwhile, pour the reserved marinade into a small saucepan and bring to a simmer over medium heat. Cook until reduced by about half, about 4 minutes. Liberally baste the chicken with the reduced sauce and serve.