Sticky Honey Garlic Turkey Wings

Ok, I'll admit that I have recently become OBSESSED with turkey wings.  I grew up not necessarily liking turkey and completely shied away from it.  The meat was always so dry and flavorless to me.  When I picked up a pack of turkey wings at the grocers last week I thought how could I spice these up...Why not create a sweet a spicy glaze?  These wings are first roasted and then basted with a sweet and spicy sauce which is sure to please!  I paired the wings with sauteed spinach and white rice for a compete meal.  Enjoy two wings for only 494 calories!

Ingredients

6 turkey wing portions
1 tbsp EVOO
1 tbsp salt
1 tbsp ground black pepper
1 tbsp garlic powder
1 tbsp McCormick's Chicken Seasoning
1 tbsp onion powder

Glaze

1/4 cup brown sugar
1 tbsp garlic, minced
1 tsp ground black pepper
2 tsp Sriracha hot chili sauce
1/2 cup water
2 tbsp honey
1/2 cup low sodium soy sauce
1 tbsp cornstarch
1/4 cup water

Servings: 3 • Serving Size: 2 wing portions • Calories: 494 • Fat: 21 g • Carbs: 40 g • Fiber: 1 g • Protein 36 g • Sugar: 32 g

Directions

Pre-heat your oven to 350 degrees.  Rinse the turkey wings under lukewarm water and pat dry using a paper towel.  Place the wings in a large baking dish, at least 1.5 inches apart.  Brush both sides of the wings with olive oil.  Stir together all of the seasonings for the wings and sprinkle them generously, coating both sides. 

Place the wings in the oven and bake for 60 minutes, flipping over halfway through the cooking time. 

In a small bowl combine the brown sugar, garlic, Sriracha, 1/2 cup water, honey and soy sauce, mixing well.  Remove the wings from the oven and pour the mixture over the wings, turning to coat both sides thoroughly. 

Bake for an additional 25 minutes. 

Take the wings from the oven and pour the cooking juices into a saucepan, bringing the contents to a boil.  Mix the cornstarch and 1/4 cup water together and add to the sauce.  Continue to cook the mixture until thickened, enough to coat the back of a spoon.

Set your oven to broil on the "Hi" setting and position the rack in the middle of the oven.  Pour the thickened sauce back over the wings and return them to the oven, broiling until the sauce is bubbly, careful not to burn. 

Remove the wings and toss with sesame seeds if you desire. 

Chicken with Mushroom Sauce

I am a huge fan of chicken and tend to eat it 2-3 days a week.  Because of this I'm always looking for new ways to jazz it up.  Mushrooms are a quick and inexpensive additon to any dish and also add a nice suttle texture.  This meal comes together in no time and is when served will look like you spent hours slaving over the stove!  I served this over redskin mashed potatoes and sauteed green beans.  But if you are watching your carb intake, this also goes great over brown rice. 

Ingredients

2 tbsp EVOO - divided

1 - 16oz boneless, skinless chicken breast

1 package sliced mushrooms

1 clove garlic - minced

1/2 cup dry white wine

3/4 tsp all purpose flour

1/3 cup fat free chicken stock

1 tbsp salted butter

1/2 tsp fresh thyme - minced

Kosher salt

Fresh ground black pepper

Servings: 2 • Serving Size: 1 breast and 1/2 cup mushroom sauce • Calories: 462 • Fat: 24 g • Carbs: 4 g • Fiber: 1 g • Protein 50 g • Sugars: 1 g

Directions

Slice the chicken breast in half, lengthwise, creating two fillets.  Heat a large skillet pan over medium-high heat.  Add 1 tbsp EVOO and swirl to coat the pan.  Season the chicken breasts with kosher salt and pepper on both sides.  Add the chicken to the pan and cook for 3-4 minutes each side, or until cooked through. 

Transfer to a plate and tent with foil to keep warm. 

In the same pan add 1 tbsp EVOO and mushrooms.  Saute' for 4-5 minutes or until browned, stirring frequently.  Add the minced garlic and saute' for 1 minute.  Stir in the wine, scraping the pan to loosen the browned bits. 

Bring the mixture to a boil and cook until almost all the liquid evaporates.  Sprinkle the mixture with salt and flour, cooking and stirring for 30 seconds.  Add the broth and bring to a boil.  Cook 2-3 minutes or until slightly thick.  Remove the pan from heat and add the butter and thyme, stirring until the butter melts. 

Serve the chicken topped with the mushroom sauce. 

Ground Beef and Rice Stuffed Bell Peppers

I've learned over the last few weeks that I LOVE stuffing things!  Chicken, wraps, and veggies, the possibilities are endless.  On my grocery trip last week these beautiful tri-colored bell peppers caught my eye.  I did a bit of research and found thousands of recipes for stuffing these beauties.  I decided to create my own ground beef and rice concoction, although you can stuf a bell pepper with almost anything you like!  If you aren't a beef eater feel free to substitute ground turkey or if you are a vegetarian you can stuff these with the rice and almost any other vegetables you like.  Serve with a side salad for a complete meal.

Ingredients

1.5 pounds lean ground beef
6 bell peppers
1 small onion - chopped
1 garlic clove - minced
1-14.5 oz can of diced tomatoes
2 cups cooked long grain wild rice
1 tbsp EVOO
1 tbsp oregano
Kosher salt
Cracked black pepper
1 tbsp garlic salt
1/2 cup ketchup
1/2 tsp Worcestershire sauce
1 tsp Tabasco
1/4 cup water
1 cup low fat shredded mozzarella cheese

 

Directions

Fill a large stock pot with water and bring to a boil.  Cut the top off the peppers, approximately one inch for the stem end. Preserve the tops for your presentation if you wish. 

 Remove the seeds and membranes.  Place the peppers into the boiling water and sprinkle generously with kosher salt. 

Use a spoon to keep them completely submerged in the water if necessary. Boil for 4-5 minutes or until crisp/tender. Drain upside down to ensure all the water is removed. 

 In a large heavy bottomed pan, heat the EVOO over medium-high heat.  Saute until soft and translucent, approximately 5 minutes.  Add the garlic to the pan and cook 30 seconds.  Stir in the ground beef, season with kosher salt and pepper, and cook until no longer pink.  Remove from heat and drain any fat that has cooked off the meat.  Return the mixture to the pan and place over medium heat.  Add the cooked rice, tomatoes, oregano, and garlic salt.  Continue to cook for 5 minutes, stirring well to incorporate. 

Preheat your oven to 350 degrees and place your peppers in a large baking dish.  If you find that some of the peppers won't stand on their own, slice a thin layer from the bottom of the pepper to make it flat.  Stuff the peppers with the meat filling pressing the meat into the peppers firmly. 

Any leftover meat you have you can scatter on the bottom of the baking dish. 

In a small bowl combine the ketchup, Worcestershire sauce, Tabasco, and water, mixing well.  Spoon the sauce over filling and bake for 35 minutes uncovered.  Remove the baking dish and distribute the cheese evenly amongst the peppers. 

Bake for an additional 5 minutes or until cheese is melted.  Serve immediately placing the matching top on each pepper and with a side salad. 

Grilled BBQ Chicken Pizza

I distinctly remember the first time I experienced BBQ chicken pizza at California Pizza Kitchen.  I had never had something so good in my life!  The combination of chicken and cheese on that buttery thin crust made me a lifetime patron of the chain restaurant!  Now whenever I get the urge for this treat, I can recreate it at home and save on all the calories.  This recipe easy to whip up on a weeknight and can easily be served alone or with a side salad.  Enjoy two slices for a 544 calorie meal!


Ingredients

1 large (10-12oz) boneless/skinless chicken breast
1 package Pillsbury thin crust pizza dough
1 cup Sweet Baby Rays Hickory and Brown Sugar BBQ Sauce (or sauce of your choice) - divided
1 cup low fat mozzarella cheese - divided
3/4 cup low fat cheddar cheese - divided
1 small red onion, sliced very thin
Kosher salt
Fresh ground black pepper
1/4 cup fresh chopped cilantro (optional)
Pam grilling cooking spray

Servings: 4 • Serving Size: 2 slices • Calories: 544 • Fat: 7.4 g • Carbs: 78 g • Fiber: 2 g • Protein 41.8 g • Sugar: 37.5 g

Directions

Heat your grill pan on medium-high heat and spray with Pam.  Butterfly your chicken breast and sprinkle generously on both sides with salt and pepper. Grill the chicken 5-6 minutes per side or until cooked through. 

Remove the chicken from the pan and slice into 1-inch cubes. 

Pour 1/2 cup of BBQ sauce in a small bowl and toss with the chicken, coating thoroughly. 

Spray your pizza pan with cooking spray and roll out the pizza dough to the edge of the pan.  Sprinkle 1/2 cup of cheddar cheese along the edges of the dough.  Next, spread the remaining BBQ sauce across the dough, up to the edge of the cheddar cheese crust.  Top the sauce with 1/2 cup mozzarella, followed by the chicken, sliced red onion, and remaining mozzarella and cheddar cheeses. 

Bake according to the package directions, which should be until the crust is a golden brown.  Remove from the oven and top with cilantro.  Serve immediately with a side salad or enjoy alone!

Bacon Wrapped Jalapeno Popper Stuffed Chicken Breasts

There are endless possibilities when it comes to stuffing chicken breasts; Meats, cheeses, herbs and spices, there are so many things you can do to spruce up this white meat.  This recipe came about simply because this is what I had left in my fridge and I was in the mood for something spicy! I opted out of using cream cheese like you find in some jalapeno poppers to cut down on the fat. If you aren't a pork eater you can substitute in turkey bacon.  The rolls are rather large so I only ate half a roll with a side salad.  But at only 240 calories per serving, you can indulge in a whole breast and stay under 500 calories!

Ingredients

2-10oz chicken breasts

1 cup low fat shredded cheddar cheese - divided

4 tbsp diced jalapenos - divided

6 slices of bacon
Kosher salt
Fresh ground black pepper


Servings: 4 • Size: 1/2 roll • Calories: 240 • Fat: 9.4 g • Carbs: 0 g • Fiber: 0 g • Protein 40 g • Sugar: 0 g

Directions

Preheat your oven to 400 degrees.  Butterfly your chicken breasts and if needed, pound until about an inch thin.  Sprinkle both sides of the breasts generously with kosher salt and fresh ground black pepper. 

Spread 2 tbsp of jalapenos on the inside of each breast. Next, top each breast with 1/2 cup cheddar cheese. 

Roll the chicken breasts up tightly and wrap each breast using the bacon strips, being sure to cover the breast completely. (You may have to secure the bacon to the breast using toothpicks; check frequently while cooking) Place them in a baking dish.

Bake in the oven for 40-50 minutes or until cooked chicken is cooked through and bacon is crisp. 

Cajun Grilled Tilapia and Cheese Grits

I remember a time in the not so recent past when I could not cook grits to save my life!  They always came out too gritty, or I burned the pot trying to cook them.  Now I couldn't imagine a weekend breakfast without them.  This recipe calls for heavy cream to make the grits, well, creamy, and pairs wonderfully with the cajun flavors of the fish.  If you aren't a tilapia fan you can sub in another flaky white fish like whiting or catfish, or even use shrimp!

Ingredients

Grits
2 cups fat free chicken broth
1 cup water
1/2 cup heavy cream
1/2 cup grits
1/4 tsp paprika
1/4 tsp onion powder
1/3 tsp white pepper
1/4 tsp garlic powder
1/2 tsp season salt
1 tbsp butter
1/2 cup shredded cheddar cheese

Fish
2 tilapia fillets
1 tbsp EVOO
1 tbsp cajun seasoning - I used Weber's
2 cloves garlic, minced and divided
1 tsp Old bay seasoning
2 tsp parsley, divided
1 tsp ground black pepper
1 tsp salt
1 tsp onion powder
1 tsp oregano
1 tbsp butter


Directions

Rinse your fillets and pat them dry using a paper towel.  Brush both sides of the fillets with olive oil. 

Combine all of your dry seasonings in a bowl and mix well.  Sprinkle half of the minced garlic over one side of the fillets and then coat well with the seasoning mixture.  Flip the fillets and repeat the same process (garlic then seasoning mixture). 

In a large saucepan combine the water, chicken broth, and heavy cream and bring it to a boil.  Slowly add in the grits, vigorously whisking so lumps do not form.  Cover the pot and turn the temperature to low.  Cook the grits 12-15 minutes or until smooth and creamy, stirring occasionally.  (Note:  If your grits appear to be cooking out the liquid too quickly add more HOT chicken broth or water and stir)

While your grits are cooking, heat a grill pan over medium-high heat.  Spray generously with cooking spray and melt 1 tbsp butter over the grates.  Place the fillets on the grill and cook 2-3 minutes.  Flip and cook for another 3 minutes or until the fish is opaque and flakes easily with a fork.  Place in aluminum foil and wrap tightly to keep warm. 

When your grits have finished cooking, remove them from the heat and stir in the seasonings. 

Next stir in the butter, followed by the cheese.  Taste and adjust your seasonings as necessary.  Serve the grits immediately topped with the tilapia filet.

Smothered Turkey Wings

Growing up I hated eating turkey.  The meat was always so dry and tasteless that I even avoided it at holiday time.  As an adult I found out it wasn't actually turkey I hated, but the way it was being prepared.  Turkey can be a rather tasteless meat if it's not flavored and prepared properly.  This turkey wing recipe has a wonderfully savory flavor and goes great paired with white rice and a side of cabbage. 

Ingredients

6 Turkey wings
1 tbsp EVOO
1 tbsp salt
1 tbsp black pepper
1 tbsp garlic powder
1 tbsp McCormick's Chicken seasoning
1 tbsp onion powder

Gravy
.5 cup butter
1 medium onion, chopped
1 tbsp dried rosemary
1 tbsp dried thyme
1 tsp garlic powder
1 tsp black pepper
1 tsp seasoned salt
1 tsp onion powder
1 tsp garlic salt
1.5 tbsp Worcestershire sauce
7 tbsp all purpose flour
4 cups fat free chicken broth
1-14.5 oz can diced tomatoes


Directions

Pre-heat your oven to 350 degrees.  Rinse the turkey wings under lukewarm water and pat dry using a paper towl.  Place the wings in a large baking dish, at least 1.5 inches apart.  Brush both sides of the wings with olive oil.  Stir together all of the seasonings for the wings and sprinkle them generously, coating both sides.



It's ok it you have some leftover, I did!  Place the wings in the oven and bake for 50-60 minutes, flipping over halway through the cooking time. 

About mid-way through your wings cooking you can begin making the gravy.  Melt the butter in a large, heavy bottomed saucepan.  Add the tomatoes and chopped onions and cook over medium-low heat until the onion are soft. 

Stir in your thyme, rosemary, garlic powder, black pepper, and seasoned salt.  Cook for 1 minute.  Add the flour, stirring constantly and until light brown, roughly 5-6 minutes.  Slowly whisk in the broth followed by the Worcestershire sauce.  Heat the gravy to a boil then reduce the heat and simmer uncovered for 5 minutes, stirring occasionally. If you timed it correctly, your wings should be ready to come out of the oven.  They should be nice and browned, like this.

Drain the juices from the bottom of the pan and add it to the gravy, stirring to incorporate.  Add the onion powder and garlic salt and continue to simmer uncovered for an additional 5 minutes. 

Pour the gravy into the glass pan, coating the bottom of the pan and the wings. 

Reduce the oven temperature to 300 degrees.  Cover the pan tightly with foil and cook the wings another 45 minutes, or until tender.  Remove the wings from the oven and serve over white rice. 

Fajita Stuffed Chicken Breasts

Stuffing chicken breasts has become one of my favorite things to do.  Not only are the possiblilites ENDLESS, its always a great surprise to see fresh veggies and cheeses stuffed inside a protein packed chicken breast.  The inspiration for these fajita stuffed chicken breasts came from my undying love for Mexican food.  I was trying to find another way to incorporate the mexican spices and peppers into my diet but without the carbs included in a tortilla.  Wrapping all of these ingredients in a chicken breasts gives me plenty of protein  and is very filling!  Enjoy these with a fresh salad or with my One-Pot Black Beans and Rice!


Servings: 4  Serving Size: 1 chicken breast with 1/4 cup enchilada sauce Calories: 419 • Fat: 18 g  Protein: 44 g Carb: 28 g  Fiber: 4 g  Sugars:  7 g

Ingredients

4 Chicken breasts
1 red pepper - thinly sliced
1 medium green pepper - thinly sliced
1 medium red onion - thinly sliced
1 tbsp Homemade Taco Seasoning - Recipe to follow
1 cup low-fat Mexican Cheese - divided
1 cup crushed Tortilla Chips

Enchilada Sauce

1 cup tomato sauce
1/2 cup fat free chicken broth
2 garlic cloves - minced
2 tbsp chipotle chilis in adobo sauce
1/2 tsp chipotle chili powder
1/2 tsp cumin
1/2 tsp cayenne pepper (optional)
Salt and pepper to taste

Housemade Taco Seasoning

1/4 tsp garlic powder
1/4 tsp onion powder
1/4 tsp crushed red pepper flakes
1/4 tsp dried oregano
1/2 tsp paprika
1.5 tsp ground cumin
1/2 to 1 tsp sea salt (more or less to taste)
1 tsp black pepper

Directions

Combine all of your taco seasonings in an airtight container and mix well.  Store in a cool, dry area for up to 2 months.

Place a saucepan over medium heat and coat liberally with cooking spray.  Cook the garlic until fragrant.  Add the tomato sauce, chicken broth, chipotle chilis, and seasoning and bring to a boil. 

 Reduce heat to low and simmer 8-10 minutes.  Remove the large chipotle chilis from the sauce and chop them into bite sized pieces, then add them back to the pot.  Set aside until you are ready to use.

In a medium pan over high heat saute the peppers and onions until just beginning to turn soft. 

Preheat your oven to 400 degrees.  Butterfly the chicken breasts, being very careful not to completely cut through the breasts.  Generously coat each breast in the enchilada sauce (do not dip the uncooked meat into the sauce, you will be using it later!) and then sprinkle with approximately 1/4 tbsp of taco seasoning.  Top with peppers, onion, and 1/4 cup cheese. 

Tightly roll the each breast, securing with toothpicks as needed.  Place the crushed tortilla chips on a plate and roll the chicken breasts on the chips, coating each breast thoroughly.  Lay the breasts into a cooking pan coated with with non-stick cooking spray. 

Bake for 25-30 minutes.  Once you remove the breasts from the oven you can drizzle them with the leftover enchilada sauce and serve any leftover peppers and onions you have on the side. 

Whole Wheat Chicken Enchiladas

I love enchiladas!  Chicken, shrimp, spicy, mild...I love them all!  Eating healthy often requires giving up things like cheese and bread, thus my beloved enchiladas.  But this recipe allows you to indulge in my favorite dish without all the guilt.  The whole wheat tortillas are filling and the use of low fat cheese cuts the caloric intake almost in half!  You can enjoy these alone or paired with my One-Pot Black Beans and Rice for a complete Mexican themed meal. 


Servings: 8  Serving Size: 1 enchilada Calories: 271.2 • Fat: 10.5 g  Protein: 13 g Carb: 30.5 g  Fiber: 3.6 g  Sugars:  6.1 g

Ingredients

8.5oz chicken breast - shredded
1 tbsp EVOO
1 cup onion - finely chopped
2 cloves garlic - minced
1/2 cup cilantro - divided
1 tsp cumin
1 tsp chipotle chili powder/pepper
1/2 tsp oregano
Salt
3/4 cup tomato sauce
1/3 cup fat free chicken broth
1 cup low fat Mexican cheese
8 whole wheat tortillas

Enchilada Sauce

1.5 cups tomato sauce
3/4 cups fat free chicken broth
2 garlic cloves - minced
2 heaping tbsp chipotle chilis in adobo sauce (approx. 1 can)
1/2 tsp chipotle chili powder
1/2 tsp cumin
1/2 tsp cayenne pepper (optional)
Salt and pepper to taste

Directions

Place a saucepan over medium heat and coat liberally with cooking spray.  Cook the garlic until fragrant.  Add the tomato sauce, chicken broth, chipotle chilis, and seasoning and bring to a boil. 

 Reduce heat to low and simmer 8-10 minutes.  Remove the large chipotle chilis from the sauce and chop them into bite sized pieces, then add them back to the pot.  Set aside until you are ready to use.

Preheat your oven to 400 degrees. 

Heat the EVOO in a large skillet over medium-high heat.  Saute' the garlic and onion until the onion is translucent, approximately 2 minutes.  Stir in the chicken, tomato sauce, chicken broth, spices and 1/4 cup cilantro and cook 4-5 minutes.  Remove from heat.

Spray a large (15X11 or 13X9) glass pan with cooking spray.  Lay a tortilla on the counter and put 1/3 cup chicken mixture in the middle and roll it. 

Place it in the pan seam side down and repeat with the remaining 7 tortillas.  Top them with the enchilada sauce and cheese. 

Cover tightly with aluminium foil and bake for 25 minutes.  Top with remaining cilantro and serve. 

One-Pot Black Beans and Rice

When the weather breaks the only thing I can think about is my feet in the sand, the wind in my hair, and a margarita in my hand!  Of course the margarita pairs well with Mexican food, and has thus inspired me to make my first pot of rice and black beans.  I only started enjoying this dish in the past few years but found it to be hearty and filling.  You can add more veggies or meat and serve it as a main dish, or as a side to your favorite tacos, enchiladas  or fajitas for a great Mexican themed dinner!  Later this week I'll post my chicken enchiladas, which go perfect with these beans!  If you are not a vegetarian, you can simply saute the veggies in olive oil and swap the chicken broth for veggie broth.

Ingredients

4 piece of center cut bacon - chopped into bite sized pieces

1/2 large onion - finely chopped

3 cloves of garlic - minced

3/4 cup uncooked white rice

1.5 cups chicken broth

1 tsp cumin

1 tsp curry powder

1/2 - 1 tsp cayenne pepper (adjust per your heat preference)

1/2 tsp garlic salt

16oz black beans - drained

Directions

 

In a stockpot over medium heat, saute the bacon strips stirring occasionally with a wooden spoon.  When the bacon begins to turn brown and the fat renders add the chopped onion and garlic.  Continue to cook 4-5 minutes or until the onions turn translucent. 

 Add the rice and saute for 2 minutes.  Be sure to coat the rice in the bacon fat mixture so it does not burn.  Stir in the chicken broth, cover and simmer on low heat for 20 minutes, stirring occasionally.  Keep watch and if the liquid level gets low, add water 1/2 cup at a time. 

Once the rice is soft, add the black beans and spices and gently stir to incorporate. 

Chicken and Vegetables Stir Fry

I absolutely love Chinese Food, and stir fry is one of the easiest dishes you can re-create at home.  The base of any good stir-fry is the sauce.  This sauce has just the right amount of sweetness and heat and pairs well with pork as well as beef, in case you prefer those to chicken.  The sauce also stores well and you should have about a cup left over after making this dish;  and because of its consistency it can be re-used as a marinade for your grilled meats.  This meal can easily be doubled or tripled if you're serving a larger crowd. And don't worry if you don't have the veggies listed below on-hand; almost any vegetables work well with stir-fry!

Ingredients

Stir Fry Sauce
2/3 cup low sodium soy sauce
1/2 cup chicken broth
1/3 cup rice vinegar
3.5 tbsp sugar
3 tbsp sesame oil, divided
1 tbsp garlic, minced
1 tsp ground ginger
2 tbsp cornstarch
2 tsp red pepper flakes

1-8oz chicken breast
1/2 small onion, chopped
1.5 cups broccoli florets
1 red pepper, thinlysliced
1 cup sugar snap peas
1/2 cup carrots, thinly sliced
1 tsp toasted sesame seeds
salt and pepper

Directions

Add 1 tbsp sesame oil to a small saucepan and heat over medium heat.  Saute the garlic and ginger for 30 seconds or until fragrant, careful not to burn.  Stir in the soy sauce, chicken broth, rice vinegar, sugar, sesame oil, and red pepper flakes.  Bring the mixture to a boil.  Reduce the heat to medium-low and whisk in the cornstarch.  Continue stirring until the sauce thickens enough to coat the back of a spoon. 

Cut the chicken breast in half lengthwise creating two thin fillets.  Slice the filets into bite size strips for quicker cooking and season with salt and pepper.  Heat a wok over high heat, adding the remaining sesame oil.  When the oil just begins to smoke add the chicken to the wok, cooking for 3 minutes or until beginning to turn opaque. 

Add the vegetables to the pan and stir-fry for 1 minute, stirring occasionally.  Add 1/2 cup of stir-fry sauce to the wok, stir and toss, cooking until the chicken is completely cooked through(approximately 2-3 more minutes). 

 Sprinkle with the toasted sesame seeds and remove from heat.  Serve immediately over jasmine rice.