This is a quick and easy dish with a quick and easy sauce. I am the type of person that likes a lot of flavor in my food. I have a hard time eating baked chicken plain so this sun-dried tomato/roasted red pepper sauce is a healthy and easy way to make your average baked chicken a flavorful dish.

Ingredients:
4 boneless, skinless chicken breast halves
1 egg
6 tablespoons wheat germ
1 cup bread crumbs (I use my Honey Whole Wheat Bread)
12 sun-dried tomatoes
6 ounces roasted red peppers
1 cup boiling water

Directions:
1. Preheat oven to 375 degrees F. On one large plate scramble the egg and on another large plate combine wheat germ and bread crumbs. Trim chicken breast of excess fat and coat in egg and then in bread crumb/wheat germ mixture. Place in lightly greased baking dish. Bake for about 30 minutes or so depending on the thickness of the chicken. If you have thick chicken breasts you can pound down to about ¼ to ½ inch thickness to cut down on cooking time.
2. To prepare sauce place sun-dried tomatoes in small bowl and add 1 cup boiling water. Let sit for about 10 minutes so that they can soften. In small food processor combine sun-dried tomatoes and roasted red peppers. Process until smooth or until desired consistency is reached.
3. Serve sauce on the side or place on top of baked chicken.
Servings: 4

Usually, if we have extra chicken breast we need to use up and we want a quick and easy dinner, we grill the chicken and have grilled chicken burgers. I was getting a little bored with that and decided to try making ground chicken by using my food processor. The results were great, it came out delicious. It is quick, easy and a little more flavorful then grilled chicken. It is one of my new favorites. I like to eat it on a whole wheat bun with lettuce and tomato.

Ingredients:
2 Cups chopped chicken
1/2 cup fresh mushrooms
1 teaspoon minced fresh garlic
1 teaspoon dried basil
½ teaspoon onion powder
1 cup low-fat cottage cheese

Directions:
1. Place chicken, mushrooms and garlic into large food processor. Process until chicken is ground finely. Put ground chicken mixture into a bowl and add basil, onion powder and cottage cheese. Mix until combined. Form into patties and cook any way you like. I usually use my George Foreman grill and grill it for about 4 minutes on each side.
Servings: 4

This is a great healthy chicken burger. The wheat germ/bread crumb coating is a great alternative to deep-fried chicken. It has a similar texture and flavor without all the fat and calories. The sun-dried tomatoes and roasted red peppers are mixed with a little nasoya sandwich spread. It is a great flavorful alternative to mayo.

Ingredients:
4 boneless skinless chicken breast halves
6 tablespoons wheat germ
1 cup whole wheat bread crumbs (I use my honey whole wheat bread)
1 egg
12 sun-dried tomatoes
6 ounces roasted red peppers
½ cup nasoya sandwich spread

Directions:
1. 1. Preheat oven to 375 degrees F. On one large plate scramble the egg and on another large plate combine wheat germ and bread crumbs. Trim chicken breast of excess fat and coat in egg and then in bread crumb/wheat germ mixture. Place in lightly greased baking dish. Bake for about 30 minutes or so depending on the thickness of the chicken. If you have thick chicken breasts you can pound down to about ¼ to ½ inch thickness to cut down on cooking time.
2. To prepare sauce place sun-dried tomatoes in small bowl and add 1 cup boiling water. Let sit for about 10 minutes so that they can soften. In small food processor combine sun-dried tomatoes and roasted red peppers. Process until smooth or until desired consistency is reached. Place mixture in small bowl and add ½ cup nasoya sandwich spread and mix until combined.
3. Serve baked chicken on a whole wheat bun. I also like to put a slice of tomato and lettuce on my burger.
Servings: 4

Try our peanut sauce over Quinoa. Quinoa is a seed and when simmered in water it sprouts. It is a great alternative to pasta or rice. It has less carbohydrates, about 12g of Protein per serving and is a great source of magnesium, iron, copper and phosphorus.

Ingredients:
4 boneless, skinless chicken breast halves
1 tablespoon olive oil
¼ cup water
½ cup zucchini
½ cup summer squash
½ cup broccoli
½ cup mushrooms
½ cup asparagus
2 cups quinoa
2 ½ cups water

Peanut Sauce:
½ cup organic chicken broth
1/3 cup hoisen sauce
1/3 cup all natural creamy peanut butter (I use Smuckers)
2 tablespoons organic ketchup
2 tablespoons rice vinegar
1 tablespoon minced garlic
1 tablespoon ginger
¼ teaspoon cayenne pepper (optional)

Directions:
1. Place vegetables in steamer. Steam until cooked through. Takes about 20 minutes.
2. In medium pot add quinoa and 2 ½ cups water cook over medium to high heat until it starts to boil then cover and reduce heat to low. Cook for about 15 minutes.
3. Dice chicken into small pieces and place into large frying pan. Add one tablespoon olive oil and ¼ cup water to pan. Cover and fry for about five minutes then remove cover and fry until cook through and lightly browned.
4. Peanut sauce: In small sauce pan add garlic and ginger cook over medium heat. Saute for about one minute. In small bowl combine all other ingredients, mix well and add to sauce pan. Cook over medium to high heat until sauce bubbles then reduce heat to low. Cook for about 4 or 5 minutes.
5. Put 1 serving of quinoa on each plate. Top with vegetables and chicken. Add peanut sauce and mix to cover all the food.
Servings: 4

Nutritional Facts (per serving):
553.625 total Calories; 178.37 Calories from fat; 19.5g total fat; 2.75g Saturated fat’ 59.5mg Cholesterol; 793.62mg Sodium; 62g Carbohydrates; 4.45g Fiber; 14.5g Sugar; 38.375g Protein.

This is by far my favorite recipe that I have created. It is better than any enchiladas you will get in a restaurant. Most enchilada recipes call for store bought taco seasoning and enchilada sauce both of which have unnecessary unhealthy ingredients just to have a longer shelf life. You can use your own spices and make the same thing at home. This may look like a lot of ingredients but don’t let it intimidate you because it is really a simple recipe to cook. Please try I would love to get some feedback and see what other people think.

Ingredients:
3 Whole wheat tortillas
3/4 cup pinto beans
½ cup mozzarella cheese
½ cup monterey jack cheese

Chicken mixture:
2 boneless, skinless chicken breast halves
½ cup chopped white onion
½ tablespoon olive oil
1 tablespoon water
1 teaspoon chili powder
¼ teaspoon onion powder
¼ teaspoon dried oregano
½ teaspoon paprika
1 teaspoon ground cumin

Cheese mixture:
¾ cup low fat cottage cheese
¼ cup greek yogurt

Enchilada Sauce:
1 tablespoon olive oil
1 tablespoon minced garlic
½ teaspoon onion powder
½ teaspoon dried oregano
2 ½ teaspoon chili powder
1 teaspoon dried basil
¼ teaspoon dried cumin
1 teaspoon dried parsley
¼ cup salsa
1 8 ounce can organic tomato sauce
1 cup water

Directions:
1. Preheat oven to 400 degrees. To make enchilada sauce, in large saucepan over medium heat add olive oil and garlic saute for 1 to 2 minutes. Add the rest of the ingredients and bring to a boil. Reduce heat to low and simmer for 20 minutes. Set aside.
2. To make Cheese mixture mix sour cream and cottage cheese together.
3. To make chicken mixture cube chicken in very small pieces (about ½ inch). In large fry pan add chicken, onions, oil and water cook until onions are transparent and chicken is almost cooked through. Add the spices and a little more water if necessary.
4. To assemble enchiladas heat whole wheat tortillas in microwave for 15 seconds each. In middle of each tortilla place 2 tablespoons pinto beans, 2 tablespoons enchilada sauce, 1/3 of the chicken mixture, 1/3 of cheese mixture and 1 tablespoon monterey jack cheese. Fold in sides of tortilla then roll from the bottom up. I like to roll them like a burrito. Place in lightly greased glass baking pan. Top with remaining enchilada sauce and bake for 10 minutes. Remove from oven and top with ¼ cup monterey jack and ¼ cup fat free mozzarella cheese.                                                                        

Servings: 3

Nutritional Facts (per serving):
615.91 total calories; 191.91 calories from fat; 21g total fat; 8g saturated fat; 63.5mg cholesterol; 1043.75mg sodium; 63.75g carbohydrates; 7.41g fiber; 7.58g sugar; 44.75g Protein.

Try my unique twist to the average chicken parmesan recipe. The sauce is simmered with baby spinach. No need to have a side of veggies with this dish because your veggie is incorporated in.

Ingredients:
4 skinless boneless chicken breast halves
2 eggs or ½ cup egg substitute
½ cup bread crumbs
¼ cup parmesan cheese
1 teaspoon basil
1 tablespoon olive oil
1 jar organic spaghetti sauce
8 oz whole wheat spaghetti
1 seven ounce bag baby spinach

Directions:
1. Preheat oven to 375. Lightly grease 9×13 baking dish. Scramble eggs on one plate and combine bread crumbs, parmesan and basil on another plate. Place chicken in eggs to cover both sides then place in bread crumb mixture to coat both sides. Place in baking dish. Bake for about 30 minutes flipping half way through.
2 When chicken is almost done place sauce in large skillet. Heat over medium heat for a couple minute then add spinach. Cover and reduce heat to low. Simmer for a few minutes, until spinach is wilted.
3. Serve chicken on top of spaghetti with spinach and sauce on top. Sprinkle with parmesan cheese.
Servings: 4

Nutritional Facts (per serving):
488.5 Calories; 76 Calories from fat; 8.875g total fat; 1.875f saturated fat; 56.875mg Cholesterol; 700g sodium; 70.25g Carbohydrates; 3.5g Fiber; 8.5g Sugar; 35.375g Protein.

There is no need to make chicken fajitas from a store bought packet full of unnecessary unhealthy ingredients. This marinade is easy and tastes just the same if not better.

Ingredients:
4 boneless, skinless chicken breast halves
6 whole wheat tortillas
1 red bell pepper sliced
1 green pepper sliced
1 small white onion sliced
1 tablespoon olive oil
¼ cup water
1 cup diced fresh tomatoes
1 cup salsa of your choice (homemade or store bought)

Marinade:
6 teaspoons chili powder
3 teaspoons ground cumin
2 teaspoon oregano
2 tablespoon minced garlic
1 ½ cup fresh lime juice
¾ cup water or beer

Directions:
1. In small bowl mix all of the marinade ingredients together. Cut excess fat from chicken and cut into strips lengthwise. Add chicken to marinade. Make sure all of the chicken is covered. You can add more water or lime juice if you need to. Let marinade in fridge for at least 2 hours.
2. Remove chicken from fridge and place on grill (If you don’t have a grill cook in frying pan) until cooked through. In the mean time. Slice peppers and onions into strips and add to frying pan with ¼ cup water and one tablespoon olive oil. Cover and saute until tender.
3. Place tortillas in microwave for 15 to 20 seconds. Take out and add peppers, onion, salsa, chicken and diced tomato. Fold ends in and roll like a burrito. Place in lightly oiled fry pan over medium heat. Cook until browned on all sides. If you like sour cream a great alternate is plain non-fat yogurt or cottage cheese.
Servings: 6

Nutritional Facts (per serving):
362.66 total calories; 85 calories from fat; 8.8g total fat; 2.9g saturated fat; 36.6mg Cholesterol; 511mg Sodium; 51.58g Carbohydrates; 6g Fiber; 4.8g Sugar; 21.13g Protein.

Like most people lasagna is one of my favorites but it is such a heavy dish that every time after I eat it I feel to full. After eating my lasagna I don’t have that feeling, I feel good like I have eaten something healthy, and I have. Whole wheat noodles are just as good as regular and the cottage cheese is a great substitution. You should try this recipe it is nutritious and delicious.

Ingredients:
1 box whole wheat lasagna noodles
1 25.5 oz jar Muir Glen organic garlic roasted garlic pasta sauce
2 boneless, skinless chicken breast halves
½ cup asparagus
½ cup broccoli
½ cup yellow summer squash
½ cup zucchini
2 cups shredded low fat or fat free mozzarella cheese
1 16 ounce container cottage cheese
¼ cup parmesan cheese
1 teaspoon garlic salt
1 teaspoon oregano

Directions:
1. Preheat oven to 350 degrees. Boil lasagna according to box directions. Grill or fry chicken then dice into small pieces and set aside.
2. In a 9″ by 13″ baking dish put a couple spoons of sauce and spread evenly. Then put a layer of lasagna noodles. On top of that put a layer of cottage cheese (use whole container), a layer of sauce, all of the chicken and layer of mozzarella cheese. Put another layer of noodles, sauce, all of the veggies and mozzarella cheese. Put one more layer of noodles. Top with remaining sauce, mozzarella cheese, parmesan cheese, garlic salt and oregano.
3. Cover with tinfoil and bake for 45 minutes. Remove tinfoil and continue baking for 5 to 10 minutes. Let cool, then enjoy!
Servings: 12

If you are working late and need a quick dish this one is for you. It takes about 10 minutes of prep and 10 to 15 minutes cooking time. Not to mention the honey teriyaki adds great flavor to chicken and veggies.

Ingredients:
2 boneless, skinless chicken breast halves
½ cup chopped asparagus
½ cup mushrooms
½ cup yellow summer squash
½ cup zucchini
½ cup broccoli
2 tablespoons olive oil
½ cup water

Honey Teriyaki Sauce:
½ cup honey
½ cup soy sauce
½ cup rice wine (Dry white wine may be substituted.)
1 garlic clove, minced
1 teaspoon fresh ginger root
1 teaspoon sesame oil

Directions:
1. Mix all ingredients for the teriyaki sauce together, blend well and set aside. In large skillet add vegetables, 1 tablespoon olive oil and ¼ cup water. Cover and cook until tender, drain any excess water. Cut chicken into small pieces and put in another large skillet. Add one tablespoon olive oil and ¼ cup water. Cook until almost cook through. If there is still water left, drain then add veggies and honey teriyaki sauce. Cook until chicken is cooked through and sauce has thickened.
Servings: 2

Try this easy but elegant dish sure to impress your guests. I like to serve it with a small side salad of spring mix, avacado, tomato and cucumber.

Ingredients:
4 Skinless boneless chicken breast halves
4 slices prosciutto
2 tablespoons shredded parmesean cheese
1 tablespoon minced garlic
4 slices provolone cheese
2 tablespoons nasoya (soy based mayonnaise)
2 tablespoons olive oil
¼ cup white wine

Directions:
1. Preheat oven to 325.
2. Pound chicken breasts to ¼ inch thickness. Spread ½ tablespoon nasoya on each chicken breast. Then divide garlic and parmesean and sprinkle on chicken. Put one slice of prociutto and one slice of provolone on each breast. Roll chicken breast and stick a couple toothpicks in it to hold it together.
3. Add olive oil and wine to baking dish and place the rolled chicken in it. Bake for about 30 minutes.
Servings: 4

Nutritional Facts (per serving):
318 total Calories; 173.5 Calories from fat; 19.55g total fat; 8g Saturated Fat; 1.1g Polyunsaturated fat; 0.9g Monounsaturated fat; 82.4mg Cholesterol; 593g Sodium; 2.5g Carbohydrates; 0.5g Fiber; 30.6g Protein.