Easy, Healthy, Parmesan Crusted Chicken (with Greek yogurt)

August 21, 2012 § Leave a comment

Parm chk

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parm chk 3

 

Nutrition Facts: (1 breast)

Calories: 200

Total Fat: 2.6 g

Saturated: 0.8 g

Poly: 0.1 g

Mono: 0

Trans: 0

Cholesterol: 72.5 mg

Sodium: 363.4 mg

Potassium: 1.2 mg

Total Carbs: 4.8 g

Dietary Fiber: .1 g

Sugars: 2.5 g

Protein: 35.5g

Vit A: 0%

Vit C: 0.5%

Calcium: 11.7%

Iron: 1.7%

Tangy Chicken & Pineapple Rice

August 17, 2012 § Leave a comment

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Here I present to you a healthy recipe for dinner that I whipped up last night.  My boyfriend said it reminded him of a stir fry dish that his mom makes, and the pineapple + salsa does give it a sweet & sour taste.  It’s very filling, high in Vitamin C, and I definitely recommend using brown rice rather than white rice for added nutritional benefits.

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I had planned on making this dish using regular salsa but ended up grabbing Newman’s Medium Pineapple salsa instead, which turned out to add a delicious flavor.  However, I think this dish could still work if you use regular salsa instead, and if anyone tries it let me know how it works out for you!

Ingredients:

1 chicken breast, diced

1 1/2 tsp canola oil

1 cup minute brown rice (uncooked)

1/2 sweet red bell pepper, diced

1/2 white onion, diced

1 8oz can diced pineapple in pineapple juice

1/2-3/4 cup Newman’s Medium Pineapple Salsa

1 cup water

1/4 tsp chili powder

1. Warm 2 tsp of canola oil in a nonstick pan over medium heat, add chicken breast and cook until diced pieces are almost no longer pink.

2. Add onion and red pepper, cook 2-3 minutes stirring frequently.

3. Add rice, water, pineapple (with juice) and one heaping spoonful of the salsa. Stir well.

4. Bring contents of pan to a boil, cover, reduce heat and simmer 8 minutes

5. Add remaining salsa and chili powder, stir well and cover and simmer 3 more minutes

6. Remove lid, if water has not all been absorbed increase heat to medium and stir until liquid is mostly absorbed.

7. Enjoy!

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Nutrition information:

(makes 4 servings, just over 1 cup each)

Calories: 215

Total Fat: 4.3 g

Saturated: 0.4 g

Polyunsaturated: 0.7 g

Monounsaturated: 1.3 g

Trans: 0

Cholesterol: 22.5 mg

Sodium: 242.4 mg

Potassium: 230.7 mg

Total Carbs: 32 g

Dietary Fiber: 1.9 g

Sugars: 12.8 g

Protein: 12 g

Vitamin A: 41%

Vitamin C: 61.1%

Calcium: 0.4%

Iron: 4.7%

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