Spicy Orange Chicken

The whole family really loves this dish! It's a great alternative to take out orange chicken and WAY better for you!! Serve it up with some broccoli or other veggie to round out the meal.

juice of 1 orange (about 1/3 cup)
zest of one orange
1 tbsp soy sauce
1 tbsp honey
1/2 tbsp splenda
1 tsp ginger, grated
3-4 cloves garlic, grated
1/2 tsp cornstarch
1/2 tsp red pepper flakes (more or less to taste)
1 tbsp extra virgin olive oil
1 lb boneless skinless chicken breast, cut into bit sized pieces
salt and pepper to taste
1 (11 ounce) can mandarin oranges, drained
4 servings brown rice, cooked according to package directions

Combine orange juice, orange zest, soy sauce, honey, splenda, ginger, garlic, cornstarch, and red pepper flakes in a bowl and set aside. Heat oil in skillet over medium heat. Sprinkle chicken with salt and pepper to taste and cook until lightly browned. Pour juice mixture over chicken and add oranges. Stir until sauce thickens, about 1-2 minutes. Serve over rice.

**I think this recipe has the perfect amount of kick to it. However, my daughter is a wimp when it comes to heat. If you have a child like mine, or maybe you or someone else you're feeding doesn't like the heat, make the recipe according to the directions, leaving out the flakes. You can dish up their serving and then mix in the flakes or sprinkle them on your own plate later if you wish!**

Makes 4 servings.

Calories 330
Fat 5.6g
Sodium 223mg
Carbs 39.5g
Fiber 2g
Protein 28.6g

Tomato Cream Chicken

(You've probably noticed but I use small plates a lot. Then I can fill up my whole plate without feeling guilty about how much food I'm eating.)

This is one of my favorite recipes, but because I don't like to eat a lot of meat I don't have it often. When I do, I like it with a cup of steamed broccoli sprinkled with 1 or 2 tbsp Parmesan cheese. Such a yummy, filling, healthy dinner!

8 ounces boneless skinless chicken breast
dash or two salt
dash or two pepper
dash or two garlic powder
1 tbsp extra virgin olive oil
1 tbsp tomato paste
1 tsp dried tarragon
1/2 cup chicken broth
2 tbsp balsamic vinegar (optional: I generally love balsamic vinegar, but I don't like it in this)
2 tbsp heavy cream

Salt and pepper chicken breast halves to taste. Heat olive oil in skillet and brown chicken breasts on both sides, until cooked through. Remove from skillet and keep warm. Add tomato paste and tarragon to skillet. Cook briefly, stirring constantly. Whisk in chicken broth and balsamic vinegar (if using) and cook until thickened. Stir in cream and reheat to simmering. Slice chicken breasts and fan out slices on dinner plates. Drizzle sliced chicken with sauce.

Makes 2 servings

Calories 259
Fat 13.0g
Sodium 330mg
Carbs 6g
Fiber 0.3g
Protein 29g

Turkey Meatball and Orzo Soup

1 cup orzo
1 tbsp extra virgin olive oil
1 lb turkey sausage, casings removed and discarded and rolled into 20 (1-inch) meatballs (spicy or sweet sausage is fine, I prefer spicy)
1 clove garlic, minced
5 cups low sodium chicken broth
5 ounces fresh baby spinach
pepper to taste

Boil salted water. Add orzo and boil until orzo is al dente, about 8 minutes. Drain pasta and rinse in cold water, then drain and let cool. While orzo is boiling, heat oil over medium heat in soup pot. Cook meatballs about 4 minutes, until lightly browning. Remove meatballs with a slotted spoon and set aside on a plate. Add garlic and cook about 1 minute. Add broth and season with pepper to taste. Bring broth to a simmer and add meatballs. Cook about 3 or 4 minutes, then add spinach and orzo. Cook about 1 minute or until spinach is wilted.

Makes about 5 (1 1/2 cup) servings.

Calories 310
Fat 10g
Sodium 992mg
Carbs 34g
Fiber 2g
Protein 23.5g

Albino Chili

1 small onion, chopped
2 cloves garlic, minced
1 tbsp olive oil
1 jalapeno pepper, minced (remove seeds to decrease spiciness)
1 (4 ounce) can chopped green chiles, drained
1 tsp powdered cumin
1/2 tsp dried oregano
1/8 tsp cayenne pepper (more or less to taste)
1/2 tsp salt
1 1/2 cups chicken broth
1 (15 ounce) can white beans, rinsed and drained
8 ounces cooked chicken breast, in small cubes
1/4 cup fresh or 2 tsp dried cilantro
1/2 cup shredded monterey jack cheese

Saute onion and garlic in oil in pot until tender. Add jalapeno, chiles, cumin, oregano, cayenne pepper, and salt, and saute another minute. Stir in chicken broth, beans, and chicken. Bring to a boil, cover, and simmer for 25 minutes. Stir in cilantro and cheese and serve.

Makes 3 (1 1/3 cup) servings.

Calories 300
Fat 14
Sodium 1139mg
Carbs 19g
Fiber 4g
Protein 25g