Celebrate Fall with Healthy Chicken Recipes From bistroMD

Friday 02nd, October 2015 / 13:42 Written by
Celebrate Fall with Healthy Chicken Recipes From bistroMD

bistroMD’s Grilled Chicken with Roasted Garlic Veloute Sauce

Tasty Chicken Recipes from bistroMD for Easy, Healthy Weeknight Meals for the Whole Family

 

 

Chicken dishes are the perfect in-a-pinch dinner option – with so much versatility and recipe options, chicken can be cooked and served in a flash – however, the same chicken dishes can become bland and boring after a while. To celebrate Fall, bistroMD has put together a list of healthy, unique chicken recipes for readers! From the classic chicken cacciatore to the south of the border flavors in the chicken burrito bowl, bistroMD adds a healthy spin on traditional favorites for everyone to enjoy guilt-free.

bistroMD’s Grilled Chicken with Roasted Garlic Veloute Sauce

Yields 4 servings

For the chicken:

·         4 5oz chicken breast fillets

·         1 teaspoon of garlic powder

·         1 teaspoon of onion powder

·         Salt and pepper to taste

·         1 teaspoon of dried oregano

For the sauce:

·         1.5 cups of chicken broth (pacific foods)

·         1/2 cup of white wine

·         1 Tablespoon of garlic (chopped)

·         1 teaspoon of olive oil

·         1 teaspoon of corn starch

·         1 Tablespoon of water

·         A pinch of white pepper

Preparation:

  • In a bowl, marinate the chicken with the spices, and then set aside for 10 minutes.
  • Heat up your grill to a medium-high heat and place the chicken on the grill with the skin side down and mark for about 3 minutes.
  • Preheat oven to 350’F.
  • In a 350’F oven, place the grilled chicken on a baking pan and bake for 20 minutes. Remove and set aside.
  • In a sauce pan, heat the oil over a medium heat and add the chopped garlic and sauté for 3 minutes until the garlic starts to turn light brown.
  • Add the wine, chicken stock and white pepper and then bring to a boil. Once it’s boiling, add the corn starch with the water and allow the sauce to thicken.
  • Cook for 1 more minute and remove from the stove and serve over chicken.
  • You can serve this with mashed potatoes and sautéed green beans for a nice, delicious and hearty meal.

 

bistroMD’s Chicken Burrito Bowl

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For the Chicken:

  • 4, 4 oz. boneless skinless chicken breasts
  • Sea Salt
  • Black Pepper
  • Paprika
  • Any other of your favorite spices to season (optional)

Red Burrito Sauce:

  • ½ tablespoon unsalted butter
  • 1/2 tablespoon corn oil
  • 1 yellow onion, chopped
  • 1 tablespoon masa flour
  • 1/2 cup low sodium, chicken broth
  • ½ cup tomato sauce
  • ½ teaspoon granulated garlic
  • ½ jalapeno pepper, diced
  • 1 teaspoon lime juice
  • ½ teaspoon chili powder
  • ½ teaspoon paprika
  • 1 teaspoon oregano
  • Pinch of Sea Salt

Bowl Ingredients:

  • 1 cup cooked brown rice
  • 1 Lime, juiced
  • 1 can (15 oz.) reduced sodium black beans, drained and rinsed
  • 2 ears fresh corn OR 1 can (15 oz.) reduced sodium, organic corn kernels, rinsed and drained
  • 1 cup bell pepper, any color(s), diced
  • 1 cup fresh tomato, diced
  • 1 tablespoon Cumin
  • ¼ cup Fresh Cilantro, chopped
  • 2 Garlic Cloves, chopped
  • Jalapeno or other hot pepper, diced (optional)
  • Garnish (optional)
  • Reduced-fat Cheddar Cheese
  • Chopped Cilantro

Cooking Instructions:

  • Chicken:
    • Pre-heat oven to 350°F. Season chicken lightly on both sides with sea salt, black pepper, paprika, cumin or any other spices you prefer.
    • Place on a baking sheet and bake approximately 20 minutes, or until internal temperature reaches 160°F.
    • Allow to cool, and then shred the chicken with a fork.
  • Red Burrito Sauce:
    • In a medium skillet, heat the corn oil and unsalted butter over medium heat. Add the chopped onion and jalapeno and saute until onion becomes translucent, about 5 minutes.
    • Sprinkle the masa flour and whisk together. Allow to cook 2 minutes.
    • Gradually add the chicken broth; constantly whisk to ensure no clumps of flour.
    • Adjust heat to medium-low. Add tomato sauce, granulated garlic, lime juice, chili powder, paprika, oregano and pinch of sea salt. Stir together, cover, and allow to simmer for about 20 minutes.
  • Burrito Bowl:
    • While the sauce is simmering, add lime juice and fresh chopped cilantro to the cooked brown rice and blend together.
    • Add the blacked beans, corn, bell pepper, tomato, cumin, garlic and jalapeno to a medium sized bowl and mix.
    • Divide the rice into 4 portions. Divide the black bean and corn mixture into 4 portions.

To Assemble:

  • Add a layer of ¼ of the rice to a bowl, top with ¼ of the bean and corn mixture. Add a shredded chicken breast and drizzle approximately ¼ cup of red burrito sauce over the entire dish.
  • If desired, add 1 tablespoon of shredded, reduced fat cheddar cheese and garnish with fresh cilantro.

 

bistroMD’s Chicken Cacciatore

Yields 4 servings

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Ingredients:

  • 4 Chicken Breasts (~5 oz each), boneless skinless
  • 2 Tablespoons olive oil
  • 8 oz white button mushrooms, sliced
  • 1 yellow onion, thinly sliced
  • 1 green bell pepper, seeded and diced
  • 1 red bell pepper, seeded and diced
  • 2 cloves garlic, finely chopped
  • 2 Tablespoons capers, drained and rinsed
  • 3/4 cup white wine
  • 1 can 28 oz no salt added diced tomatoes
  • 2 tablespoons chopped flat-leaf parsley
  • ½ teaspoon sea salt
  • ½ teaspoon black pepper

Preparation:

  • Preheat the oven to 375 °F
  • In a large ovenproof pan, heat 1 Tablespoon of the olive oil over medium high heat. Season chicken breasts with sea salt and pepper and brown on both sides in the hot oil.
  • Remove the chicken and set aside.
  • In the same skillet, add the remaining 1 Tablespoon olive oil over medium heat. Add the mushrooms and onion and brown, about 5 minutes. Add the peppers and garlic and cook for about 2 minutes.
  • Deglaze the pan with the wine and allow to simmer about 1 minute.
  • Add the tomatoes and capers. Return the chicken to the pan and bring to boil.
  • Transfer your pan to the oven and bake, uncovered, for about 45 minutes or until the chicken is cooked through.
  • Before serving, sprinkle with fresh parsley.
  • Serve with Italian-cut green beans seasoned with garlic and basil.

 

bistroMD’s Dragonfly Chicken

Yields 2 servings

chicken4

Ingredients:

  • Chicken:
    • 1 tablespoon olive oil
    • 2 tablespoon honey
    • 1 tablespoons rice vinegar
    • 2 tablespoons lime juice
    • 2 tablespoon fresh parsley, chopped
    • 1 jalapeno, seeded & chopped
    • 2 teaspoons mince garlic
    • 1 tablespoon onion, diced
    • 1/4 teaspoon salt
    • 2 boneless chicken breast fillets, trimmed
  • Pineapple Pico de Gallo
    • 2 medium tomatoes, (diced)
    • 1/2 cup canned pineapple, (chopped)
    • 1/2 cup (diced) red onion
    • 2 tablespoons (minced) cilantro
    • 4 teaspoons minced jalapenos
    • 1 tablespoon lime juice
    • 1/8 teaspoon salt
  • Kung Pao BBQ Sauce
    • 1/4 cup water
    • 2 tablespoons rice vinegar
    • 1/2 cup dark brown sugar
    • 4 teaspoons soy sauce
    • 1 tablespoon chili sauce
    • 1 tablespoon finely minced garlic
    • 1 teaspoon finely minced ginger
    • Coconut Jasmine Rice
    • 1 cup Jasmine rice
    • 1 cup coconut milk
    • 1 cup of chicken stock

 

Preparation:

  • To make the rice, bring the coconut milk and chicken stock to a boil, then add the rice and cook for 1 minute covered. Turn the heat to low and let it steam for 20 minutes or until the rice is a little fluffy.
  • To prepare the marinade, combine all of the ingredients into a blender on blend on high for 1 minute. Pound chicken breast to about 1/2″ with a mallet and combine with marinade in a zip-lock bag for 2 to 3 hours.
  • To make the delicious pineapple Pico de Gallo, combine all of the ingredients and store them in a covered container in the fridge until you’re ready to use them later on.
  • To make the Kung Pao BBQ sauce, combine all of the ingredients into a small saucepan over medium heat. When the mixture starts to bubble, reduce the heat and simmer for 15 minutes. Cover sauce until needed.
  • When the chicken is done marinating, preheat the grill to a medium heat. Wipe the marinade from the chicken and grill for 5 to 6 minutes per side. Serve the chicken drizzled with Kung Pow BBQ sauce and Pico de Gallo on the side.

 

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