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:



 

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:


Easy Creamy Chicken Enchiladas

creamy-chicken-enchiladas-w-macros

I love, love, LOVE Mexican food. If I can turn something into a taco, I will. But I don’t often take the time to make Mexican food (aside from shredded Mexican chicken). However, this recipe is super simple, and only takes a couple of steps to make quite a few delicious chicken enchiladas.

You can make the chicken in a slow cooker or a pressure cooker.

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Step 1: Set it and forget it

Place all ingredients (except tortillas) in the slow cooker or pressure cooker & stir a bit.

Slow cooker: Cook for 3-4 hours on low or 6-8 hours on high, until cooked thoroughly.  (timing dependent on how well your slow cooker holds heat in)

Pressure cooker: Set on manual for 12 minutes, then quick release when finished cooking.

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Super fast cooking in the pressure cooker!
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Step 2: Shred chicken

Shred chicken. Pour creamy sauce off of chicken into a bowl or dish & set aside.

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Step 3: Assemble & Bake Enchiladas

Pre-heat Oven to 350 degrees.

Spray baking pan with non-stick spray. Dampen corn tortillas slightly to aid in pliability. Split chicken into 14 equal parts, roll inside 14 corn tortillas, & place in baking pan. It’s ok if they split open. The corn will puff up during baking. Pour remaining sauce over the enchiladas. Cover with foil & bake for approximately 30 minutes, until the corn tortillas puff up by absorbing much of the cream sauce.

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Step 4: Top with additional Salsa Verde, Bake, & Enjoy!

Remove foil from dish. Top with Salsa Verde. Bake for an additional 10-15 minutes until only a small amount of the cream sauce remains in the bottom of the baking dish.

Remove from oven, cool for a few minutes, and enjoy!

 

Ingredients:

1 1/3 lbs (600g) Chicken Breasts
4oz (112g) Cream Cheese, 1/3 less fat
6oz (170g) Greek Yogurt, plain, fat free
1 c Salsa Verde
14 Corn Tortillas

Directions:

Place all ingredients (except tortillas) in the slow or pressure cooker & stir a bit.
Slow cooker: Cook for 3-4 hours on low or 6-8 hours on high, until cooked thoroughly.
Pressure cooker: Set on manual for 12 minutes, then quick release when done.

Shred chicken. Pour creamy sauce off of chicken into a bowl or dish & set aside.

Pre-heat Oven to 350 degrees.
Spray baking pan with non-stick spray.
Dampen corn tortillas slightly

Split chicken into 14 equal parts, roll inside corn tortillas, & place in baking pan. It’s ok if they split open, baking will fix that.
Pour remaining sauce over the enchiladas. Cover with foil & bake for approx 30 minutes, until the tortillas puff up by absorbing much of the sauce.

Remove foil from dish. Top with Salsa Verde. Bake for an additional 10-15 mins until only a small amt of cream sauce remains in the dish.
Remove from oven, cool for a few minutes, and enjoy!

Recipe Card for Download:

 

Bourbon Apple Chicken

 

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Don’t you just love an oven baked apple crumble?  That brown sugar melted into that soft, sweet apple just makes my taste buds dance.

 

Ingredients:

1.25 lbs (550 g) Chicken Breast
1/2 (100 g) Yellow Onion, Chopped
2 Cloves (8 g) Garlic, Minced
1 Apple (200 g) chopped
1/4 cup Bourbon
6 tsp (26 g) Brown Sugar, dark
1/2 tsp Sea Salt, ground
1/4 tsp Cayenne Pepper, ground

Directions:

Cut chicken breasts into individual serving size pieces
Place in slow cooker
Cover chicken with onions, garlic, & apples
Mix all other ingredients together
Pour over chicken breasts
Cook on low for 6-8 hours, depending on the heat of your slow cooker, until done.

Serve alone, over rice, in a pita, on bread, biscuits, or waffles. Pretty much anything that will soak up & hold the flavor of the delicious sauce will be a winner.

Tip: Use non-stick spray or line with slow cooker liner for easy clean-up

This could easily be made in the Instant Pot. Cook on the poultry or manual setting for approximately 12 minutes and pressure release before opening.

Downloadable recipe card to print: