Lite Chicken Piccata 


If you’re looking for a faster, easier, lower calorie substitute for Chicken Piccata, look no further.

This simple set-it-and-forget-it dish has that lovely chicken piccata flavor without the added fats and carbs from butter and flour. While it’s light in calories, it still gives you that warm, cozy feeling you get from the original. And you can add some variety to the meal with the extra calories that you are saving!

Ingredients (makes ~6 servings):

1.5 lbs (678g) chicken breasts 

8 oz (226g) white mushrooms, sliced

8 oz chicken broth, low sodium

1/2 c lemon juice

1 small (125g) yellow onion, chopped

4 cloves (18g) garlic, minced

4 T (56g) capers

1/4 t white pepper

1/4 t salt 

Directions:

Place chicken breasts & mushrooms in slow cooker or instant pot

Mix all other ingredients together

Pour over chicken

Cook – 

Slow Cooker: low ~6-8 hours until done

Instant Pot: Manual setting for 12 min, then manual release for 12 mins. 

Enjoy!

Optional: Serve over rice, pasta, or veggies

  

Approximate Nutrition Information (per serving):

Calories: 117

Protein: 23g

Fats: 1g

Carbs: 4g

Recipe cards for download or printing:



 

Lite Garlic Bourbon Chicken


I don’t know about you, but I flat out CRAVE Chinese food every so often. My biggest problem is the calorie content & then the sodium overload. I love it, but the next day I am so swollen from all of that sodium and wishing I didn’t eat so many calories while dealing with all of that bloat. 

So, I created this super simple, low calorie, MUCH lower sodium, recipe to curb those cravings and keep my health in check. 

This is another one that is basically set-it and forget-it easy.

Ingredients:24oz (678g) chicken breasts 

1/4 c soy sauce, low sodium

2 T (24g) dark brown sugar

2 T (3/4 oz) bourbon

1 t (4g) garlic powder

1/2 t (2g) onion powder

1/4 t (1g) ground red pepper

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14.5 oz can (411g) baby corn, drained, cut

8 oz can (226g) water chestnuts, sliced

8 oz can (226g) bamboo shoots, drained, sliced

12 oz bag (340g) frozen broccoli cuts

2 T (10g) toasted sesame seeds

Directions:

Place chicken breasts in slow cooker or instant pot

Mix soy sauce, sugar, bourbon & spices together & pour over chicken
Cook – 

Slow Cooker: low ~6-8 hours until done

Add Vegetables and sesame seeds ~1 hour before finished
Instant Pot: add 1/4 cup water. Manual setting for 10 min, then natural release for 10 mins. 

Add vegetables set for manual 0 minutes & manual release immediately.

Optional: Serve over rice

Approximate Nutrition Information (per serving):

Calories: 196

Protein: 27g

Fats: 4g

Carbs: 13g

Recipe cards for download & printing:


Sicilian Chicken


A saucy 1-pot meal with savory flavors of tomatoes and olives that won’t break the calorie bank. 

This is a super-simple, tasty family meal that also freezes and reheats well for multiple meals. 

Ingredients:

24oz (678g) chicken breasts 

1 can (296g) 98% fat free cream of chicken soup

2 T (43g) tomato paste

~6 (35g) sundried tomatoes, marinated, diced

~4 (13g) roasted garlic cloves, marinated, diced

1 c (85g) sliced mushrooms

12 (17g) kalamata olives, sliced 

1 t italian seasoning
Directions:

Place chicken breasts in slow cooker or instant pot

Mix all other ingredients together

Pour over chicken

Cook – 

Slow Cooker: low ~6-8 hours until done

Instant Pot: add 1/4 cup water. Manual setting for 12 min, then manual release for 12 mins. 

Enjoy!

Optional: Serve over rice, pasta, or veggies
Approximate Nutritional Information (per serving):

Calories: 209

Protein: 28g

Fats: 5g

Carbs: 13g

Recipe cards for printing:


Sundried Tomato Chicken


This simple, healthy dish packs a boat-load of flavor and won’t waste your whole day in the kitchen. 

The creamy sauce gives you that comfort food feeling without that heavy weight in your stomach. 

Ingredients:

24oz (678g) chicken breasts 

1 can (296g) cream of chicken soup

1/2 can (85g) tomato paste

~6 (35g) sundried tomatoes, marinated, diced

~4 (13g) roasted garlic cloves, marinated, diced

1 t italian seasoning

Directions:

Place chicken breasts in slow cooker or instant pot

Mix all other ingredients together

Pour over chicken
Cook – 

Slow Cooker: low ~6-8 hours until done
Instant Pot: add 1/4 cup water. Manual setting for 12 min, then manual release for 12 mins. 

 

Enjoy!
Optional: Serve over rice, pasta, or veggies

Approximate Nutritional Information (per serving):

Calories: 209

Protein: 28g

Fats: 5g

Carbs: 13g

 

Recipe cards for printing:

Marsala Chicken

This is another rich, delicious meal that I just had to recreate in a more simple, lower calorie version than the original. This has so much flavor and is set it & forget it simple.

Ingredients:

24oz (678g) chicken breasts 

1 tsp Salt

1 tsp Ground Black Pepper

1 tsp White Pepper

½ tsp garlic powder

½ tsp onion powder

1 cup chicken broth or stock

1 cup marsala wine

2 tbsp butter (or fake butter)

2 cups FRESH mushrooms (sliced)

½ cup (60g) Rice Flour (or any all purpose flour)
Directions:

Place chicken breasts in slow cooker or instant pot

Add all ingredients (except flour) Stir until all ingredients are coated in liquid
Cook – 

Slow Cooker: low ~6-8 hours until done

Instant Pot: Manual setting for 12 min, then manual release for 12 mins. 

Remove chicken and set aside. While sauce is still hot, stir in flour. Pour thickened sauce over chicken and Enjoy!

Optional: Serve over rice or pasta

Approximate Nutrition Information (per serving):

Calories: 208

Protein: 26g

Fats: 4g

Carbs: 17g

Recipe Card for printing:


Caprese Chicken

caprese-chicken-w-macros
Approximate Nutrition Info for 1 serving

I love a good Caprese Salad & I love chicken, so what’s not to love by combining those things??

This is a super easy, healthy, recipe that is loaded with flavor. Give this a try and serve it with a salad, over rice, over pasta, as a sandwich, as a wrap, or even as small bites on crostinis.

Recipe:

1.25 lbs (approx 600g) Chicken Breast
1 can (411g) Diced Tomatoes*
2T Dried Basil
2T Balsamic Vinegar
2T Balsamic Glaze
6 oz Fresh Mozzarella Cheese, Sliced

*I used diced tomoatoes with baisil, garlic, & oregano. Can substitute chopped fresh tomatoes + spices

Directions:

Place chicken breasts in slow or instant pot
Add all other ingredients (except cheese) Stir until chicken is coated.

Cook –
Slow Cooker: low ~6-8 hours until done
Instant Pot: Manual setting for 12 minutes, then manual release.

Place Mozzarella slices on top of chicken and allow to melt.
Enjoy!

Optional: Add light drizzle of balsamic glaze before serving

Recipe Card for Download & Printing: