Tag Archives: low-carb

Bruschetta Chicken with Spaghetti Squash

I am participating in a fitness challenge hosted by our local hospital. It’s a 12-week challenge, with various fitness activities, classes and opportunities to win cool stuff. At the last class, they had a cooking demonstration and showed us how to make a few easy recipes. Here is my adaptation of their Bruschetta Chicken. I had a spaghetti squash that needed to be cooked so I decided to incorporate it into the recipe as well. You can use fresh tomatoes instead of canned for the bruschetta, I just find the canned to be more flavorful during the winter.

Bruschetta Chicken with Spaghetti Squash
serves 3-4

3-4 boneless chicken breasts
1/2 to 3/4 cup prepared low-fat Italian salad dressing (like Good Seasons or Kraft)
1 15-oz can petite diced tomatoes, drained
1/4 cup fresh basil, slivered
1-3 cloves garlic, minced (depending on how well you like garlic)
2 Tbsp olive oil
salt and pepper to taste
1 small spaghetti squash
1/4 cup parmesan cheese, optional

Trim any fat off of chicken breasts, then slice diagonally into 4-5 strips. Place chicken strips in bowl and pour salad dressing over, tossing to coat. Cover and refrigerate 1 to 8 hours, turning occasionally. You could also place the chicken and dressing in a Zip-lock bag instead of a bowl.

Combine tomatoes, basil, garlic and olive oil. Add salt and pepper to taste then cover and refrigerate at least an hour to allow flavors to mingle.

Cook spaghetti squash by whatever method you prefer. I cut mine in half lengthwise, seeded and removed the strings, then placed in a small casserole dish with a little water and microwaved it for 14 minutes. I let it cool a few minutes, then used a fork to separate the strands and placed them in a bowl.

Place chicken and the salad dressing marinade in a skillet and cook over medium heat until cooked through. Spread a tiny bit of the bruschetta sauce over the chicken, and combine the remainder with the spaghetti squash. If desired, sprinkle parmesan cheese over the squash. Plate and serve.

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Quick Saucy Salsa Chicken

I made this tonight while searching for a quick, easy one-pan dinner. I had some chicken breasts that needed to be cooked, and all day I had been thinking about something creamy, yet spicy for dinner. After a quick search in the pantry, I came out with a jar of Bertolli Alfredo sauce and a jar of World Market Roasted Tomato Chipotle Salsa. Weird, I know, but somehow I knew it would taste good.

I’ve never been a fan of jarred Alfredo sauce on its own; it’s too easy to make the real thing. However, the ready-made kind makes a great sauce base and can be combined with all kinds of other flavors for quick meals. In this instance, the addition of salsa to the Alfredo cuts the fat and calories per serving, and amped up the flavor significantly. From prep to the table, this dish was ready in less than 30 minutes, and it was delicious. It will definitely be going into the dinner rotation.

If you are not on a low-carb meal plan, this would be good with Mexican rice, or spooned on top of a baked potato. I ate mine as-is, and Carla crushed a few corn chips over hers.

Quick Saucy Salsa Chicken

4 boneless, skinless chicken breasts, cut into one-inch cubes
1 Tbsp olive or canola oil
1 jar Alfredo sauce
1 jar salsa
2 cups frozen broccoli and cauliflower florets (don’t thaw it)

Heat oil in a large saucepan over medium heat. Add chicken and cook about 5 minutes, just long enough to sear it on one side. Add the remaining ingredients and bring to a simmer. Lower heat to medium-low and cook about 5-6 minutes, or just until chicken is cooked through.

This was very saucy, which I liked. If you do not want a lot of sauce, you could use about 2/3 or 3/4 of each jar of sauce and salsa, or use 6 chicken breasts instead of 4.

Individual Frittatas – Cheeseburger style

I made a large batch of these savory muffins so I could freeze some to take out for future quick meals. I used my Texas-size muffin pans because I thought it would make a good main dish serving size, however, half of one is plenty for me. Next time I make them I will use regular size muffin pans.

2 lb ground beef – I use ground sirloin
1-2 cups water
2 yellow onions, chopped
3-4 cloves garlic, minced
1/4 cup reduced sugar ketchup
2 Tbsp reduced sodium soy sauce
salt and pepper to taste
18 large eggs, beaten
2 cups cheddar cheese – I use a fat-free type

Lightly spray 12 Texas size muffin pans with non-stick spray, or use oil. Preheat oven to 375 degrees.

Combine ground beef, 1 cup water, onion and garlic in a large skillet over med-high heat. Cook until all water has evaporated, stirring often to break up the meat. I usually add another cup of water and continue to cook until that water has evaporated also – this gives the ground beef a softer texture that I like, but it’s up to you whether you do this or not. Once the water has evaporated, if there is any fat accumulated in pan, drain it off. Add ketchup, soy sauce, salt and pepper to the cooked meat, and stir.

Spoon ground beef evenly into muffin pans. Top with cheddar cheese, then pour beaten eggs over the beef and cheese mixture. Place muffin pans in preheated oven and bake for approximately 45 minutes, until tops are slightly browned and puffed. Let the frittatas cool for about 10-15 minutes then remove from pan.

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