Chicken, Bacon, Ranch Salad Sandwich or Melt

Chicken, Bacon, Ranch Salad Sandwich or Melt

Chicken, Bacon, Ranch Salad Sandwich or Melt
Serves 4

• 12 oz cooked, cubed boneless skinless Chicken Breast, boneless skinless, 
• 8 medium slices, Bacon cooked 
• 1/2c. Kraft Fat Free Ranch Salad Dressing, (
• 1/4c. Onions,chopped (you can use green onions in place)
• 1/4c. Celery, diced 
• 4oz Cheddar or Colby Cheese or your favorite cheese, Low Fat, (1oz = 1 slice)
• 4 leafs Iceberg Lettuce,
• 4 slices Red Ripe Tomatoes, (1/4" thick) 
• 8 slices Bread, reduced calorie, wheat, 

Directions: In a large bowl place chicken and mix in ranch dressing to coat. Add in onions and celery.Mix. Place 1oz of cheese on bread, 2 slices of bacon (cut in 1/2), then chicken mixture, tomato, lettuce and the last piece of bread. 

*You can do a melt if you wish. Just do not add lettuce.

Italian Vegetable Soup (Stove top or Crock pot)

Serves 4

• 4 cups of Vegetable broth  (Chicken or beef Broth would work also)
• 2 large tomatoes, chopped and seeded (1 cup)
• 2 medium carrots sliced (1 cup)
• 1 medium stalk celery, sliced (1/2 cup)
• 1 medium onion, chopped (1/2 cup)
• 2 garlic cloves, minced
• 1 tbsp of fresh parsley chopped (1/2tbsp dried)
• 1 1/2 tsp of fresh basil chopped (1/2 teaspoon dried)
• 1/4 tsp salt
• 1 bay leaf, whole
• 1/2 cup uncooked macaroni
• 1- 15 ounce can red or white kidney beans rinsed and drained
• 1/4 cup of fresh green beans, cut
• 2 smalls zucchini, cut into 1-inch slices (2cups)

Directions: In large saucepan, heat vegetable broth, tomatoes, carrots, celery, onion, garlic, parsley, basil, salt,and bay leaf to boiling. Reduce heat, Cover and simmer 15 minutes.

Stir in macaroni, beans, green beans, and zucchini. Heat to boiling, reduce heat. Cover and simmer 10-15 minutes, or until macaroni and vegetables are tender. Remove bay leaf. Serve warm. 

Amount Per Serving

Calories 229.1

Total Fat 1.6 g

Saturated Fat 0.4 g

Polyunsaturated Fat 0.5 g

Monounsaturated Fat 0.3 g

Cholesterol 0.0 mg

Sodium 1,516.6 mg

Potassium 1,064.6 mg

Total Carbohydrate 42.0 g

Dietary Fiber 14.1 g

Sugars 3.1 g

Protein 13.8 g

Chicken and Rice Skillet

Serves 4

• ¼ C  margarine or butter
• 1  pound boneless skinless chicken breasts cut into 1-inch pieces (Cooked)
• 3  cup of Chicken Broth (use low sodium for lower sodium)
• 1  bag frozen broccoli, red peppers, onions and mushrooms, thawed
• 2  cups white rice (or your favorite rice)
• 1  teaspoon salt
• 1/4  teaspoon pepper
• 1  cup shredded Cheddar cheese (4 ounces) (use low fat for lower fat content)

Directions: In a deep skillet or saucepan over medium high heat, melt margarine. Add vegetables; cook 1 minute, stirring often. Add rice and stir to coat with margarine. Add broth, salt and pepper. Bring mixture to a boil, add chicken, cover, lower heat to medium and simmer about 18 minutes, until all the liquid is absorbed. Sprinkle with Cheese. Remove from heat and let sit 5 for minutes. Fluff with fork and serve hot. 

Nutritional Information 

Amount per Serving 1

Calories                                  390.6

Total Fat                               22 g

Saturated Fat                         8.1 g

Polyunsaturated Fat             7.3 g

Monosaturated Fat               7.0 g

Cholesterol                             43.7 mg

Sodium                                   1675.6 mg

Potassium                              576.7 mg

Total Carbohydrates                        33 g

Dietary Fibers                                    3.2 g

Sugar                                      0.7 g

 Protein                                   16.5 g

Skillet Chicken Vegetables and Noodles

Serves 4 (1.5 cup servings)

Cook Time 15-20 Minutes

• 2 TBSP Margarine  
• 3 C. Chicken Broth, (or use 3 cups of low sodium chicken broth)
• 2 C. Diced Cooked Boneless Skinless Chicken Breast
• 1/4 C. Flour
• 1 C. Milk, 2%, 
• 1 Egg, medium 
• 2 C, Egg Noodles
• 1 Package Mixed Vegetables, frozen, (Thawed and drain and excess liquid off)
• 1/2 TSP Salt
• 1/4 TSP Pepper

Directions: In a deep skillet over medium high heat, melt margarine and add vegetables. cook for about 3 minutes  Add broth, salt and pepper and bring to a boil. Meanwhile pace flour in a small bowl and gradually stir in milk, mixing thoroughly. Then stir in egg and mix well, set aside. When broth boils add cooked chicken and noodles. Return to a boil. Gradually stir in flour mixture to thicken and bring to a boil. Serve Hot. 

Nutritional Facts: 

Amount per Serving 1

Calories                                  282.9

Total Fat                                10.0g

Saturated Fat                        2.7 g

Polyunsaturated Fat             4.4 g

Monosaturated Fat               3.7 g

Cholesterol                             84.5 mg

Sodium                                   1183.9 mg

Potassium                               618.4 mg

Total Carbohydrates                        32.8 g

Dietary Fibers                                    3.6 g

Sugar                                      3.8 g

 Protein                                   16.9 g

Spicy Chicken Meatballs

Serves 4

• 1 # Boneless, Skinless Chicken breast ground (white meat only)
• 1/2 Onion Grated
• 2 cloves of garlic crushed
• 1/2 c. Fresh Parsley Chopped
• 1 tsp of smoked paprika
• 1/4 tsp of cayenne pepper
• Salt and Pepper to taste
• 1/2 c. Hot Sauce

Directions: Preheat oven to 400°F , Lightly spray a cooking sheet. 

Combine onion, garlic, parsley, paprika, salt and pepper in a large bowl. Mix. Mix all ingredients with ground chicken. 

Shape chicken mixture into 16 balls (about the size of a golf ball). Place on cookie sheet and bake in the preheated oven for 20 minutes or until internal temperature reaches 165*F. 

Meanwhile heat hot sauce over low to medium heat in large skillet. Mix in meatballs until coated evenly. Serve and Enjoy!

Memorial Weekend Menu

Breakfast
Saturday- Egg and Sausage Muffins
Sunday- Veggie Omelets and Toast
Monday-  Cereal Bars


Lunch
Saturday- Chicken Salad Sandwiches
Sunday- Brats with Buns and Kabobs
Monday- Cold Cut sandwiches with lettuce and tomato


Dinner
Friday- Steak, Corn on the Cob, Mozzarella and Tomato Salad, Bread
Saturday- Pizza (order out)
Sunday- smothered chicken, Rice, Italian Steamed Broccoli, Bread
Monday- Grilled Patty Melts, Fresh Fruit


Grocery List
Fruit: Watermelon Grapes  Apples Bananas Strawberries
Veggies  Pepper Onions Mushrooms tomatoes corn Broccoli lettuce
Meats:  Brats, Chicken, Steak, Mozzarella Cheese, Sausage, Eggs, Shredded Cheese, cold cuts
Others: Microwave Rice, Bread, Buns, Sour Dough Bread, Milk, 

Grill or Oven Chicken Cordon Bleu with Vegetables

serves 4

• 4 sheets of aluminum foil (12 X 18 inches each)
• 4 - 4oz boneless skinless chicken breast
• seasoning of choice
• 4 oz swiss cheese ( 1 slice equals 1 oz)
• 4 oz thinly sliced ham
• 1 package of frozen vegetable blend
• 1 cup Alfredo Sauce
• Non-stick spray

Directions: Preheat oven to 450*F or grill to medium-high heat. Season chicken and spray aluminum foil. Center one chicken breast half on each sheet of aluminum foil. Layer one-fourth of cheese on each piece of chicken. Top with ham. Place vegetables around chicken. Spoon 1/4 cup of Alfredo sauce over chicken. Bring up foil sides. Double fold top and ends to seal packet, leaving room for heat circulation inside. Repeat to make four packets.

BAKE 19 to 23 minutes on a cookie sheet in oven OR

GRILL 13 to 15 minutes in covered grill. 

Remember chickens internal temperature should 165 *F

Nutritional Facts: 535 Calories, 18g  carbohydrates 

Chicken and Biscuits

Chicken and Biscuits 
serves 8

• 2 cups of chicken shredded (could use rotisserie chicken and shred it)
• 1/2 tsp salt
• 1/4 tsp of black pepper
• 2 tbsp of margarine 
• 1 bag of frozen Birds eye frozen soup vegetables (thawed)
• 12 oz chicken  low sodium gravy (such as heinz)
• 1/2 C. Fat Free Sour Cream
• 2 tbsp of all purpose white flour
• 1- 16.3oz Tube of Pillsbury Grand Flaky Layers Biscuits

Directions: Preheat oven to 425 *F. In a large deep skillet or saucepan over medium heat, melt 2 tablespoon of margarine.  Add vegetables, salt and pepper. Cook until the vegetables are tender, about 5 minutes. Stir in shredded chicken. In a medium bowl, mix together the gravy, sour cream and flour. Stir into the chicken mixture in the skillet or saucepan. Place in a lightly greased baking dish. Place biscuits on top of filling. Bake until the filling is bubbly and the biscuits are golden brown, 20 to 25 minutes. Let sit for 5 minutes before serving


For more filling you can add in extra vegetables or use 2 bags of vegetables.


Nutritional Facts: 269 Calories,  28 g carbohydrates 
Nutritional Facts with out biscuits: 89 Calories,  2 g carbohydrates 

Chicken Or Beef Pot Pie

Chicken or Beef Pot Pie
serves 8

• 1 # of boneless skinless chicken tenders (could use shredded rotisserie chicken or left over beef from a Roast)
• 1 tsp of poultry seasoning
• 1/2 tsp salt
• 1/4 tsp of black pepper
• 2 tbsp of margarine
• 1 large onion (diced)
• 3 medium stalks of celery (diced)
• 1 cup of baby carrots (diced)
• 1 cup of Fresh Green Beans (cut into bite size)
• 1 cup of frozen peas (thawed)
• 12 oz chicken or beef low sodium gravy (such as heinz)
• 1/2 C. Fat Free Sour Cream
• 2 tbsp of all purpose white flour
• 2 frozen 9" pie crust

Directions: Preheat oven to 425 *F. Season the chicken with poultry seasoning, salt and pepper.  In a large deep skillet or saucepan over medium heat, melt 1 tablespoon of the margarine. Add the chicken and cook just until slightly pink in the center, about 5 minutes. Remove to a cutting board. When cool, chop into bite size pieces. Melt the remaining 1 tablespoon margarine in the same skillet or saucepan. Add the onion, celery and carrots. Cook until the vegetables are tender, about 5 minutes. Stir in the green beans, peas and chopped chicken. In a medium bowl, mix together the gravy, sour cream and flour. Stir into the chicken mixture in the skillet or saucepan. Scrape the filling into the prepared pie crust.  Carefully fit the top crust over the filling. Cut 3 to 5 slits in the top crust for ventilation.Bake until the filling is bubbly and the crust is golden brown, 25 to 30 minutes. Let sit for 5 minutes before serving.

Nutritional Facts: 395 calories, 39 g Carbohydrates

*You can  use 8 single serve round baking dishes. Instead of putting crust on bottom and top, cut your crust into 8 circles to cover the top of the baking dish and bake according to above directions. 

Healthy Smothered Grilled Chicken

Healthy Smothered Grilled Chicken

Serves 4

• 4- 4oz Boneless Skinless Chicken Breast
• Seasoning of choice for chicken breast
• 1 Large Onion (Sliced into thin strips)
• 1 Large Green Bell Pepper (sliced into thin strips)
• 8 oz of sliced mushrooms
• 1/2 C. of shredded Monterey Jack & cheddar cheese
• 1 tbsp of olive oil

Directions: Preheat Grill. Season chicken breast on both sides, grill 5 minutes on each side only turning once. Chicken is done when internal temp reaches 165*F. 

 In a small frying pan, heat 1 tablespoon of the olive oil over medium heat. Add the peppers and onions and sauté for about 3 minutes. Add the mushrooms and cook for 2 minutes more, stirring occasionally.

Top chicken with sauté mixture and 2 tbsp of cheese. Pop in microwave for 30 seconds or until cheese is melted. Serve and Enjoy!

Nutritional Facts: 216 Calories, 10 g carbohydrates 

with out cheese: 166 Calories, 9 g carbohydrates 

Grilled Chicken Salad

Grilled Chicken Salad

Serves 1

• 4 oz Boneless skinless chicken breast 
• Seasoning of choice for chicken breast
• 1 C. Lettuce
• 12 Cherry Tomatoes (cut in half)
• 1/4 c. Fresh Sliced Mushrooms
• 1/4 c. Green Pepper (diced)
• 1/4 c. Onions (diced)
• 1/4 c. Cheddar Cheese
• 2 tbsp Fat Free Ranch
• 1 Tbsp Hot Sauce (optional)

Directions:  Preheat grill. Season chicken breast and put on the grill. About 5 minutes on each side or until internal temp reaches 165*F. Meanwhile, wash and dry all vegetables. Dice and slice vegetables. Remove chicken from grill and let rest 5 minutes before slicing into strips or bite size pieces. This allows the juice to disperse through out the chicken. Meanwhile, layer Lettuce, Mushroom, Tomatoes, Green Pepper, Onion and cheddar cheese. Top with chicken. Mix Ranch dressing with hot sauce (optional) and drizzle on top of salad! 


Nutritional Facts with out dressing: 300 Calories, 14 g. Carbs
Nutritional Facts with dressing: 380 Calories, 18 g. Carbs
Nutritional Facts For 1 Tbsp Hot Sauce: 23 Calories, 0g Carbs. 

Quick and Easy Chicken, Broccoli and Tomato Penne Alfredo

Quick and Easy Chicken, Broccoli and Tomato Penne Alfredo

Serves 7

• 1 Box Whole Wheat Penne
• 1 # Boneless Skinless chicken breast strips (cut in bite size pieces)
• Seasoning of choice for chicken
• 1 Jar of Ragu Light Parmesan Alfredo Sauce
• 1 Large Tomato Diced Largely 
• 1 Steam-able Bag of Broccoli
• 4 tbsp butter divided

Directions: Prepare Penne according to directions. Toss with 2 Tbsp butter. Heat up Sauce on low heat. Meanwhile, melt remaining butter in large pan. Add seasoned chicken. Cook approximately 10 minutes or until chicken is done (165*F) add tomatoes just to heat(optional). Steam Broccoli in microwave.  Add Penne, chicken, tomatoes and 1/2 bag of broccoli to Alfredo sauce, tossing to coat. Serve with rest of Broccoli.  Or add Penne, pour sauce over top of noodles, top with chicken tomatoes serve Broccoli on the side. 

Nutritional Facts: 396 Calories, 47 g Carbs

Chicken Fajitas

Chicken Fajitas

Serves 

• 1# chicken cut into 1/2 inch strips (could use beef)
• 1 fajita seasoning mix
• 1/4 c. water
• 2 tbsp olive oil 
• 1 1/2 bell peppers cut into strips
• 1 medium onion cut into strips
• 2 jalapeño peppers cut into strips (in want mild remove seeds and ribs)
• 2 c. Shredded cheddar cheese

Directions: Blend Fajita seasoning, water and oil in resealable plastic bag. Add meat to marinade. Toss to coat. Let stand 15 minutes. 

Add marinade meat and vegetable to large skillet. Cook over medium high heat 7-8 minutes or until meat is done and vegetables are tender.

Place mat and vegetables in center of warm tortilla, fold over tortilla sides. Serve and Enjoy! 

Nutritional Facts with: Coming soon! 

Spicy Ranch Chicken Tenders

Spicy Ranch Chicken Tenders 

Serves 4

• 1 lb of boneless skinless chicken breast or chicken tenderloins
• 1 package of hidden valley spicy ranch salad dressing & seasoning mix
• 2 cups of  rice crispy
• 2 egg whites beaten

Directions: Cut each boneless chicken breast into tender size. Crush rice crispy fine in a gallon size bag or use a food processor. Mix cereal and ranch  in a bowl. Dip chicken in egg whites then into mix. Place on greased cookie sheet in oven on 375 * F for 30 minutes or until juice run clears. Remember chicken should be heated up to 165 *F

Nutritional Facts: 228 Calories,   8 g Carbohydrate

Pepper jack BBQ Chicken

Pepper jack BBQ Chicken 

Serves 4 

• 4- 4 oz boneless skinless chicken breast
• 8 tbsp BBQ Sauce
• Seasoning of choice
• 1 Cup Mexican Cheddar and Pepper Jack Cheese (or 4 slices of pepper jack cheese)
• 1/2 c. Chopped Red Onions
• 1 Large Tomato (Diced Largely)

Directions: Preheat Grill. Season chicken. Place on grill, Cook on both sides for about 5 minutes each or until internal temperature reaches 165 *F. Brush on 2 tbsp of BBQ sauce on to each piece of chicken.  Remove from heat and immediately put 1/4 cheese on each piece of chicken and top with red onion and tomato. Serve and Enjoy! 

Nutritional Facts: 270 Calories,   9 g Carbohydrate

Diabetes Friendly Fiesta Lime Chicken bake

Diabetes Friendly Fiesta Lime Chicken bake

Serves 8

• 4 skinless, boneless chicken breast cut in ½
• 2 cup salsa
• 1/2 cup Kraft Fat Free Ranch Dressing
• Seasoning of choice 
• 1 cup Kraft Finely Shredded 2% Cheddar cheese or Mexican
• Juice of 2 1/2- 3 limes or 2 lemons
• Cooking Spray
• 4 cups Mini bow tie pasta and vegetable blend (cook according to directions)

Directions: Season and Bake Chicken in oven at 375*F for 30-45 minutes or until juice run clear (chicken should temp at 165*). In a bowl mix lime juice, salsa, and ranch dressing together, and heat up in a sauce pan or in the microwave. Meanwhile, cook pasta according to direction and dice chicken . Mix  salsa mixture in with the pasta and diced chicken. Place in a greased cake pan.Top with shredded cheese.  Bake until cheese is melted. If you want your cheese brown turn your broiler on. Serve and Enjoy

Nutritional Facts:  385 Calories, 21 g Carbs

Turkey Tenderloin with Cranberry Sauce (Chicken with Raspberry sauce)

Turkey Tenderloin with Cranberry Sauce (Chicken with Raspberry sauce)
Serves 6

• 2 turkey tenderloins or cutlets (about 1 1/2 pounds total) (can use chicken)
• 1/4 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 2 teaspoons olive oil
• 3/4 cup reduced-sodium chicken broth or Apple juice
• 1 1/2 cups fresh or frozen (not thawed) cranberries (can use raspberries)
• 1/4 cup dried cranberries (can use mix dried berries)
• 2 tablespoons light brown sugar, or to taste
• 1/4 cup Splenda with sugar or to taste

Directions:  Preheat to 450°F. Sprinkle turkey tenderloins with 1/4 teaspoon salt and pepper. Heat 2 teaspoons oil in a large skillet over medium heat. Add the turkey and cook, turning to brown all sides, about 5 minutes total. Transfer to a baking sheet. Roast until an instant-read thermometer registers 165°, 15 to 25 minutes (depending on the sizes). Meanwhile, Add broth in a medium high heat pan. Let that heat up for about a minute.  Stir in fresh and dried cranberries or raspberries and cook until most of the fresh cranberries or raspberries have broken down, 6 to 7 minutes. Stir brown sugar and splenda in; cook for 1 minute. Cover and remove from the heat. Let the turkey rest on a clean cutting board for 5 minutes. Thinly slice; serve with the sauce.

Nutritional Facts: 202 Calories 14 g Carbohydrates 

Made with raspberries sauce