Quick & Easy: Queso Chicken Pasta

Talk about an easy dish to prepare and definitely can be considered a "comfort food" as well!

Serves - 4 to 6
Preparation Time: 20 minutes
Cooking Time: 20 to 30 minutes

8 oz penne pasta [used Dreamfields w/net carbs of 5g]
2 tsp vegetable oil
1 cup diced onion
2 cloves garlic, minced
1 jalapeno, minced
1/2 tsp cumin
1/4 tsp coriander
1 Tblspn flour
1-1/3 cup milk, 2% or higher [used skim milk]
1 tsp salt
3 Tblsp cream cheese [used reduced fat]
6 oz colby-jack cheese, divided [used Mexican style]
1/2 cup drained Ro*Tel tomatoes [used Hunt's fire-roasted]
2 cups cooked shredded chicken

1.  Heat oven to 350ºF and spray a medium casserole dish with non-stick spray.

2.  Cook the pasta according to the package directions, but reduce the cooking time by two minutes.

3.  In a medium pot heat the oil over medium heat.  Once it begins to shimmer add the onion, garlic and pepper.  Cook until they begin to soften, about three minutes.  Add the cumin, coriander and salt and cook for an additional two minutes, or until the spices become fragrant.

4.  Add the flour and cook for three minutes, stirring constantly, until all the flour is moist.  Gradually whisk in the milk and stir until smooth.  Bring the mixture to a simmer and allow to thicken.

5.  Turn off the heat and add the cream cheese and 4 oz of the shredded cheese and whisk until melted.  Stir in the Ro*Tel tomatoes.

6.  Pour the pasta into the prepared casserole dish, stir in the shredded chicken and sauce.  Top with the remaining shredded cheese.

7.  Bake 20 to 30 minutes, or until pasta is bubbly and the cheese has melted.  Let stand 5 minutes before serving.

From the Nutritional analysis I ran, the Nutrition Facts are as follows:
Calories - 363                           Sodium - 692mg
   Calories from Fat - 138          Total Carbs - 20g  w/net Carbs - 14.7g
Total Fat - 14.8g                            Dietary Fiber - 5.3g
   Saturated Fat - 7.4g                     Sugar - 3g
   Trans Fat - 0g                         Protein - 27.2g
Cholesterol - 91mg

Source: Pinterest - http://www.evilshenanigans.com/2010/06/queso-chicken-pasta/

Review/Suggestions:

• Yes, you guessed it, I didn't have enough penne so used rotini.
• By using the low-fat milk and reduced-fat cream cheese, this dish went from a rating of "high in saturated fats" to low.
• I used a large, deep nonstick skillet and mixed the pasta and chicken in with the sauce before pouring into the casserole dish.
• Because I was concerned this dish would be too spicy with the whole really large jalapeno I bought, I only used approximately a third of it - definitely could have used the entire jalapeno.  Of course, should I make this dish during the summer when the peppers are hotter, it may only need a half.  So guess I'll have to experiment and make this again - what a sacrifice, but oh so willing to do it!
• My friend nor I could really taste the spices - so may increase the amount as well next time.  Don't get me wrong, this dish is still really creamy and good.

Quick & Easy: Seared Herbed Chicken Breast

Ok, this dish makes me feel like I'm cooking like a "real chef."  Just call me an ameuter chef geek.

Serves - 4  /  Serving Size - 1 chicken breast
Preparation Time: 5 minutes
Cooking Time: 15 minutes

4 boneless, skinless chicken breasts (about 1-1/2 pounds)
2 tsp minced garlic
2 Tblspn herbes de Provence
1/4 tsp salt
2 Tblspn + 2 tsp olive oil, preferably extra virgin

1.  Preheat oven to 475ºF.  Make several deep, diagonal cuts into the smoother, rounder side of each chicken breast.  In a small bowl, combine the garlic, herbes de Provence, salt and 2 tablespoons of the oil.  Brush mixture on chicken.

2.  Place an ovenproof skillet over high heat.  Pour in the remaining 2 teaspoons oil and add the chicken, cut side down.  Cover and cook for 5 minutes.  Uncover, flip chicken, and slide skillet into preheated oven.  Cook for 10 minutes, or until no longer pink and the juices run clear.  Cut chicken diagonally into slices or serve whole.

Exchanges/Choices:  6 meat  /  2 fat  /  0 carb
Calories - 274                           Sodium - 257mg
Total Fat - 11g                          Total Carbs - 1g
   Saturated Fat - 2g                       Dietary Fiber - 0g
Cholesterol - 98mg                     Protein - 39g

Source: Prevention Diabetes Diet Cookbook by the Editors of America's Leading Healthy Lifestyle Magazine with Ann Fittante, MS, RD

Review/Suggestions:

• I've always served the whole piece, but there usually is just a little too much for one person.  Next time, I will go ahead and cut into pieces. 

Quick & Easy: Cheesy Oven-Fried Chicken

The recipe states that these are just right for little hands and big appetites.  They're also just right for big hands and little appetites (or big appetites) too.

Serves - 4  /  Serving Size - 4 chicken strips
Preparation Time: 15 minutes
Cooking Time: 5-7 minutes

vegetable oil spray
2 cups bite-size, low-fat cheddar-cheese flavored crackers
1/2 to 3/4 tsp dried basil
1/8 tsp black pepper
1 pound boneless, skinless checken breasts or turkey breast tenderloins, all visible fat removed
2 Tblspn skim milk

1.  Preheat oven 400º.  Spray a shallow baking pan with vegetable oil.

2.  Place crackers, basil, and pepper in a large plastic bag with a tight-fitting seal (leave end open so air can escape) and use a rolling pin to crush the crackers.  Or place crackers, basil, and pepper in the work bowl of a food processor fitted with a metal blade and process until finely crushed; transfer to large plastic bag.  Set aside.

3.  Rinse chicken and pat dry.  Cut into 16 strips, about 1x3 inches each.  Dip chicken in milk.  Add chicken strips, a few pieces at a time, to bag with cracker mixture.  Seal bag and shake until chicken is coated.  Place coated chicken in a single layer on prepared baking pan.

4.  Bake, uncovered 5 to 7 minutes or until chicken is tender and no longer pink.

For Cheesy Nuggets
Prepare recipe as above except cut chicken into bite-size pieces.  Bake for 5 minutes or until tender and no longer pink.

Exchange information not provided -
Calories - 212                            Sodium - 292mg
   Calories from Fat - 77            Total Carbs - 14g   w/net carbs - 14g
Total Fat - 5g                             Protein - 27g
   Saturated Fat - 1g                    Cholesterol - 62mg
   Polyunsat - 1g
   Monounsat - 2g

Source: American Heart Association Quick & Easy Cookbook by the American Heart Association

Review/Suggestions:

• To add a little spice, sprinkle a little Tabasco and voilà you have a healthy version of buffalo chicken tenders.
• And for those who don't want cheese, you can either use Club crackers [chicken strips in the second dish] or Ritz crackers.