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

——————————————

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: