Tag: chicken

Applewood Smoked Bacon-Crusted Chicken

by in Robin's Healthy Take, April 29, 2013

chicken with bacon
The great thing about bacon is that everyone loves it and a little goes a long way to enhance a dish. You don’t need to pile it on to get huge flavor. I mean, look at the calories and fat in this feast — it proves that you can enjoy bacon without loads of extra fat or calories.

I love the way the bacon spruces up mild-flavored chicken and keeps the lean meat moist as it roasts. I wanted to create a fantastic presentation so I cut the bacon into little squares and arranged it on top of the chicken, like rooftop shingles. I used applewood-smoked bacon because I like the way the smoky apple flavor (from various apple trees) partners with the chicken and honey mustard. You can use any smoked bacon you want, including hickory or brown sugar. Read more

Chicken-and-Cheese Taquitos

by in Robin's Healthy Take, April 2, 2013

chicken taquitos
A taquito (pronounced ta-kito) is a rolled up, filled tortilla that’s deep-fried until golden brown and crisp. In the classic Mexican dish, also known as a flauta, the tortilla is typically corn and the filling is beef or chicken. Taquitos are amazingly crunchy and delicious, and they make a fun hand-held treat. Problem is, depending on the filling, ONE taquito can have 200-500 calories, 8-28 grams of fat and 350-1,134 mg of sodium. And nobody eats just one. Since I want you to enjoy all the flavors without all of the calories, I revamped the dish to make it Healthy Eats-friendly. Not just friendly — consider this taquito your new best pal! The filling is a savory blend of grilled chicken, salsa and sharp cheddar cheese. And by baking the rolled tortillas instead of deep-frying, I was able to shed hundreds of calories and milligrams of sodium and dozens of fat grams. Check them out and let me know what you think! Read more

Lightened-Up Chicken Tostadas: The New Girl

by in Healthy Recipes, March 2, 2013

Mexican is quite possibly my favorite type of food. It’s the cuisine I crave most often. Unfortunately while it’s loaded with flavor, it’s typically packed with calories too. So the last time my craving for tostadas hit, I opted for a healthy variation.

Where do you get bold flavor without all of the fat? A zesty marinade of lime, garlic and chipotle peppers give Grilled Chicken Tostadas al Carbon their kick. Instead of frying the tortilla (as restaurants usually do), the chefs in the Food Network Kitchens  toss it on the grill for a delightfully smoky taste. Add bright, bold toppings to the citrusy chicken and the fiesta really gets going.

The tomatillos bring a robust tang to the plate. After being charred on the grill, all that’s needed is a rough chop, a splash of oil and a pinch of salt. Throw on some shredded lettuce for body, diced onions for extra pow, and queso fresco, because a little bit of cheese is always a good thing.

The next time you’re searching for new chicken recipe, look no further. This lightened-up tostada comes in at just 365.5 calories per serving and will leave you completely satisfied. It’s so tasty, you won’t be missing the guacamole.

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Chicken Nuggets: Are They Healthy?

by in Is It Healthy?, October 7, 2012

chicken nuggets
This kid-friendly and wildly popular food is often DEMANDED by kids.  Should you give into to your kiddos’ requests for these bite-sized poultry pieces?

YES?
At a first glance, breaded and fried chicken isn’t the best nor is it the worst food your kid could be eating. The chicken provides some B-vitamins and protein and served with a side salad or veggies and a whole grain, it can be part of a healthy eating plan.

Much of the nutritional value in nuggets depends on who’s making them. Store-bought and fast-food varieties aren’t without their issues (see below). You can always opt to make your own breaded and baked nuggets. This helps decrease the unpronounceable ingredient list, preservatives, sodium and fat.

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Grilled Chicken With Balsamic Syrup and Crumbled Feta

by in Robin's Healthy Take, October 1, 2012

balsamic chicken

Balsamic syrups and glazes are amazing and you can drizzle them over practically anything. I say “drizzle” because they’re thick and rich, a little goes a long way. The bottled varieties are pretty good but since they sometimes contain maple syrup, garlic, mustard and additional seasonings, they might add more flavor than you’re actually looking for (beyond that fabulous sweet and tangy balsamic flavor).

It’s very easy to make your own balsamic syrup – it’s basically a simple reduction of the vinegar. I like to add a little brown sugar for sweetness, but you can leave it out or use granulated sugar if you prefer. In this recipe, I serve the syrup over chicken and add salty feta cheese and chives. The dish also works great with crumbled blue cheese instead of the feta.

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Serve Up Your Next Gluten-Free Dinner by Hitting Your Supermarket’s Breakfast Cereal Aisle

by in Gluten-Free, May 16, 2012
chicken vegetable braciola
Chicken Vegetable Braciola photo by: Stephen Scott Gross

Sometimes, things happen for a reason. This was the case for an unsuspecting box of rice cereal I had ready and waiting in the cupboard for my son Isaiah’s morning breakfast routine. I had been thinking about a gluten-free replacement for breadcrumbs without the prep of toasting gluten-free bread at a low temperature for at least an hour, letting it cool completely and finally grinding it into crumbs in my food processor.

Then it struck me that cereal absorbs liquid just like breadcrumbs. I took the cereal box out of the cupboard, filled a Ziploc bag with rice cereal, took my rolling pin and crushed it into crumbs in just seconds. Even though I can now find gluten-free breadcrumbs at the supermarket, it’s cheaper and faster to still make my own.

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15 Healthiest Grilled Main Dishes

by in Grilling, Healthy Recipes, May 10, 2012
grilled salmon
Food Network Kitchens' Honey Soy Grilled Salmon With Edamame

If you’ve been grilling the same recipes each season, it’s time to shake things up. We’re giving you plenty of deliciously healthy main dish recipes to choose from—meat, chicken, fish and vegetarian—all for less than 400 calories per serving.

Meats
Beef, pork and lamb can all be healthy choices for the grill. Be sure to choose lean cuts of meat, keep portions around 3-4 ounces per serving and limit the amount of fatty ingredients like butter and oil.

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Chicken: Good or Bad?

by in Food Safety, May 8, 2012

marinated chicken
Our recent post on 5 Healthiest Kids Meals stirred up controversy over chicken. Some folks felt that it’s loaded with artery-clogging saturated fat while others voiced their concern over how chickens are raised and fed. Here’s a breakdown of the good, the bad and the ugly.

Good?
Chicken is easy to prepare in a healthy way by grilling, roasting, sauteing, poaching, stir-frying and baking. According to the Dietary Guidelines for Americans, we should be eating lean sources of protein, including chicken. It is recommended to remove the visible fat and skin from chicken before eating to decrease unnecessary calories from fat. Here is a comparison of 3-ounces of chicken breast with and without the skin:

Without the skin:
Calories: 142
Fat: 3 grams
Saturated Fat: 1 gram
Cholesterol: 73 milligrams
Protein: 27 grams

With the skin:
Calories: 193
Fat: 8 grams
Saturated Fat: 8 gram
Cholesterol: 82 milligrams
Protein: 29 grams

As with most meat and poultry, it can get expensive. The problem is, most folks eat much higher portions that they really need. Purchasing 3-4 ounces cooked (about 4-5 ounces raw) per person can help keep portions at bay and control costs.

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Get Your Plate in Shape: Dinner

by in Healthy Recipes, March 21, 2012
sausage lasagna
A piece of this lasagna plus a green salad and even some dessert equals a well-balanced meal.

In honor of National Nutrition Month we’re giving you meal ideas that follow the USDA’s MyPlate recommendations. We’ve covered breakfast and lunch—now it’s dinner time.

The Guidelines
Ending the day with a well-balanced meal is important. This is your last big change to take in any nutrients you may not have gotten enough of during the day. For example, if you have pasta primavera for lunch, be sure to include 3 to 4 ounces of protein for dinner. If you didn’t get in all your fruits during the day, make sure to add one for dessert.

Meal 1: Lasagna
Sausage Lasagna
Green Salad With Strawberry-Balsamic Vinaigrette
Baked Banana With Cinnamon and Honey

Food groups: protein, grain, dairy, fruit, veggie

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Winner, Winner, Chicken Dinner

by in Healthy Recipes, March 2, 2012
chicken cacciatore
Add a new chicken dish to your reperatoire.

Feel like chicken tonight? This classic dinnertime staple is anything but routine with our favorite healthy chicken recipes — try one of these twists on old favorites, or something brand-new this weekend.

Just Like Mom Used to Make: Chicken Cacciatore (above)

Kid Friendly, Parent Approved: Baked Chicken Fingers

Pub Fare Favorite: Buffalo Chicken Salad

Good for the Soul: Curried Chicken Soup

Fit for a Fiesta: Chicken and Bean Burritos

Chinese Take-Out, Made at Home: Sweet and Sour Chicken

An Italian Classic, Lightened Up: Chicken Parmesan

See All 22 of Our Healthiest Chicken Dinners

What’s your favorite chicken dish?