Monday, May 30, 2011

Clean Eating Saucy Chicken

Makes 4 servings, 3/4 cup each
This is a warm, creamy bit of deliciousness that absolutely screams comfort food... but won't send you screaming from the bathroom scale :) I got the original idea for this recipe from a Publix Family Style Magazine article. It's simple and satisfying and we love it served over Cornbread Waffles with Grilled Asparagus.

  • 1 lb boneless, skinless chicken breasts
  • 1 tsp minced garlic
  • 1 Tbsp olive oil
  • 2 Tbsp whole wheat flour
  • 3/4 cup reduced-sodium chicken broth
  • 2/3 cup skim milk
  • 3 Tbsp grated Parmesan cheese
  • 1/2 tsp dried sage
  • 1/2 tsp dried thyme
  • 1/8 tsp pepper
ONE: Poach chicken breasts by placing them in a small, heavy-bottomed pot that is just large enough so that they fit snugly together in a single layer. Cover with water (or chicken broth). Heat on high until it's just started boiling and then reduce heat to low. Partly cover the pot and simmer for 10 minutes. Remove pot from heat, cover completely, and let the chicken sit in the hot water for 15-20 minutes or until cooked through. Shred and set aside.

TWO: In a large saucepan heat olive oil over medium heat. Add garlic and cook until fragrant but not browned, about 30 seconds. Stir in flour and then add broth and milk. Cook and stir until thickened and bubbly.

THREE: Stir in Parmesan and spices; cook another minute. Add shredded chicken and heat through.

Freeze leftovers in 3/4 cup portions using the medium/large portion method to feed your freezer stash.


Per 3/4 cup serving - 299 Calories (119 Calories from Fat), 13g Fat, 3.5g Saturated Fat, 105mg Cholesterol, 315mg Sodium, 6g Total Carbohydrates, 2g Sugar, 37g Protein, 3% DV Vitamin A, 1% DV Vitamin C, 12% DV Calcium, 11% DV Iron

Clean Eating Whole Grain Cornbread Waffles

Makes 8 servings, 1 waffle each
Cornbread is one of my absolute favorite foods so I love, love, LOVE these waffles. This recipe is actually adapted from a recipe from the Publix Family Style Magazine. I have actually never made these for breakfast. Don't get me wrong, we all happily eat the leftovers for breakfast, but I always cook them with the intention of eating them for dinner. I had never thought of a "dinner waffle" until the Family Style article but it is an awesome idea, especially if you're feeding toddlers. My boys are so excited to be eating waffles for dinner that they would eat almost anything on top of them. Tonight I topped them with the taco filling from the Best Ever Veggie Tacos but usually I top them with Saucy Chicken. Or you could just be normal and make them for breakfast :)

  • 1 cup whole wheat flour (I use King Arthur White Whole Wheat)
  • 1/2 cup whole grain cornmeal
  • 2 Tbsp honey/sucanat
  • 1/2 tsp salt
  • 1/2 tsp baking powder
  • 1/4 tsp baking soda
  • 1 cup skim milk
  • 1/4 cup olive oil
  • 2 egg whites
ONE: In a large bowl whisk together the flour, cornmeal, honey/sucanat, salt, baking powder, and baking soda. In a separate bowl combine the milk, olive oil, and egg. Whisk the liquid mixture into the flour mixture until just combined.

TWO: Preheat a waffle iron and spray lightly with cooking spray. Pour a generous 1/4 cup of batter onto each waffle grid and cook 3-4 minutes until lightly browned (or according to your waffle makers instructions).

Freeze leftover waffles using the flash freeze method to feed your freezer stash.


Per waffle - 175 Calories (65 Calories from Fat), 7g Fat, 1g Saturated Fat, 1mg Cholesterol, 216mg Sodium, 24g Total Carbohydrates, 1g Dietary Fiber, 6g Sugar, 4g Protein, 2% DV Vitamin A, 0% DV Vitamin C, 6% DV Calcium, 6% DV Iron