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          OUR RECIPES...

5 minute Chicken Dishes - by Barbara Pagourgis...

Up to a couple of days ahead of time, roast the chicken breasts and cook the brown rice or Quinoa.


Mexican Chicken and Rice

  • 1 (15 ½ ounce) can of black beans, rinsed and drained
  • 1 cup of cooked brown rice or Quinoa
  • 6 ounces cooked, diced, boneless, skinless chicken breast
  • 1 big handful of baby spinach
  • ½ cup salsa
  • chili powder and cumin to taste
  • 1 tsp canola oil
  • salt and pepper.

Heat a large skillet over medium heat, add oil. As soon as oil starts to shimmer, add chicken, drained and rinsed beans, and rice. Stir to combine and heat through. Add spinach and cook until wilted. Add spices, salt and pepper, stir to incorporate. Either add salsa to skillet or spoon on top when serving.

Italian Chicken and Rice

  • 1 (15 ½ ounce) can of white beans, drained and rinsed
  • 1 cup of cooked brown rice or quinoa
  • 6 ounces of cooked, diced, boneless, skinless chicken breast
  • ½  bag of broccoli florets or broccoli rabe, steamed in microwave
  • 1 large tomato, chopped
  • ¼ cup parmesan cheese
  • parsley and basil to taste
  • 1 tsp olive oil
  • salt and pepper.

Heat a large skillet over medium heat, add oil. As soon as oil starts to shimmer, add chicken, drained and rinsed beans, and rice. Stir to combine and heat through. Add broccoli that was steamed in microwave and chopped tomato. Cook a few minutes more, than and spices. Season with salt and pepper. Serve with parmesan cheese.



Chinese Chicken and Rice

  • 1 cup cooked brown rice or quinoa
  • 6 ounces of cooked, diced, boneless, skinless chicken breast
  • ½ cup frozen peas
  • 1 scrambled egg
  • 1 tb soy sauce
  • 1 tsp pure sesame oil
  • salt and pepper.


Heat a large skillet over medium heat, add oil. As soon as oil starts to shimmer, add chicken, rice, and peas. Cook until everything is heated through. Add soy sauce, salt and pepper, and scrambled egg. Mix to incorporate.
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Fish Tacos

  • 1 Avocado- chopped
  • ¼ cup low fat sour cream
  • 1 small jalapeno pepper- seeded and half minced, half whole
  • 2 tablespoons lime juice
  • 14 ounce bag of coleslaw
  • 4 green onions- sliced thin
  • 2 tablespoons olive oil
  • 1 pound tilapia- cut into strips
  • 8 (6 inch) flour tortillas
  • 2 tablespoons chopped fresh cilantro
  • 1 tablespoon old bay seasoning
  • salt and pepper to taste

Cut tilapia into strips and toss with old bay seasoning in a medium size bowl. Set aside. Mix sour cream, lime juice, salt and pepper, the minced jalapeno, and ½ the green onions to the coleslaw. Set aside. Heat the oil and remaining jalapeno in a large skillet over medium heat. Add the seasoned tilapia strips and pan fry until fish is golden brown and easily flaked with a fork, about 5-6 minutes. Discard jalapeno. Heat tortillas in the microwave until warm, 20-30 seconds. Serve fish in warmed tortilla topped with coleslaw, chopped cilantro, chopped avocado, and remaining green onions.

Flourless Pancakes



  • 1 cup plain oatmeal (old fashioned or quick oats, not instant),
  • 1 cup egg whites
  • ½ cup
  • 1 % cottage cheese
  • 1 teaspoon baking powder.

In a blender, combine oatmeal, egg whites, and cottage cheese, and process until smooth. Add baking powder and process briefly, just enough to mix it in. Fold in blueberries, walnuts or chocolate chips. If making banana pancakes either place slices on top of pancakes as they cook, or blend banana into the batter as you process it. Add cinnamon to batter for cinnamon pancakes. 

For gingerbread pancakes add 1 tb molasses, ¼ tsp each: nutmeg, allspice and cloves. ¾ tsp cinnamon, 1 ½ tsp ground ginger. Use your imagination and add whatever you chose, just go with the basic batter recipe.

 Time management tip: Make batter the night before or you can even make the pancakes ahead of time. Heat and eat.

Frittata

1 cup egg whites

2 whole eggs

cooking spray

 salt and pepper to taste

¼ cup seeds- pumpkin, or sunflower

2 cups chopped veggies- onion, pepper, broccoli, zucchini, whatever you like or have on hand. Note: if using leafy greens, such as spinach or kale, use 1 cup and cut back to 1 cup of your chopped veggies

1-2 cloves garlic, minced

½ cup of shredded low fat cheese- such as feta, cheddar, or mozzarella

4oz of lean meat, chopped- such as turkey ham, or chicken sausage

 

Preheat oven to broil. Heat an oven safe skillet coated with cooking spray over medium heat. Whisk the eggs, egg whites, salt and pepper in a mixing bowl. Set aside. When the skillet is hot add all the veggies, seeds, garlic, and lean meat and sauté for 5-6 minutes until tender. With your wooden spoon, spread mixture evenly throughout the pan. Pour egg mixture evenly over the veggie mixture. Don’t stir, cook for a couple of minutes until the mixture begins to bubble. Sprinkle cheese evenly on top. Broil in oven for 2-5 minutes until set. Will be lightly brown. Hint: watch this step closely. Remove from oven and transfer to a plate, should slide right off. Cut into 4 wedges.

 

Time management Tip: Make this dish the night before and heat up a wedge for breakfast. They’ll be 4 wedges so you have a healthy breakfast ready to go for most of your work week.










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