SLOW-COOKER SALSA CHICKEN

NUTRITIONAL VALUES 

This is low fat and Low Carb

Calories: 164.9; Fat: 2.5g; Carbs: 7.3g; Protein: 27.6g

INGREDIENTS

2 lbs. (32 oz.) chicken breasts, boneless and skinless
1 cup salsa, homemade or purchased
1 cup petite diced canned tomatoes (choose low-sodium)
2 tbsp. taco seasoning
1 cup onions, diced fine
1/2 cup celery diced fine
3 tbsp. sour cream, reduced fat (can use regular sour cream if you like)

DIRECTIONS

Place the chicken in a slow cooker. Sprinkle the taco seasoning over the meat then layer the vegetables and salsa on top. Pour a half cup water over the mixture, set on low and cook for 6-8 hours. The meat is cooked when it shreds or reaches an internal temperature of 165°F. When ready to serve, break up the chicken with two forks then stir in the sour cream.

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Outback Steakhouse Alice Springs Chicken

NURITIONAL VALUES

459 Calories / 15.7g carbs / 1.2g fiber / 12.8g sugar / 45.1g protein

High in niacin, selenium, vitamin B6

INGREDIENTS

6 boneless skinless chicken breasts, pounded to 1/2 inch thickness
Lawry's Seasoning Salt
6 bacon slices
1/4 cup regular mustard
1/3 cup honey
1 Tbsp. Mayonnaise
2 teaspoons dried onion flakes
1 cup sliced fresh mushroom (I omitted because my family does not like mushrooms)
2 cup shredded monterey jack cheese

DIRECTIONS

First, Sprinkle and rub the chicken breasts with seasoning salt. Cover and refrigerate for 30 minutes. While the chicken is in the refrigerator, cook bacon in a large skillet until crisp. Remove bacon and set aside. ***Do not discard grease.*** Saute chicken in the bacon grease for 3 to 5 minutes per side, or until browned. Place chicken in a 9" × 13" casserole dish or pan.
To make the Honey Mustard: In a small bowl, mix the mustard, honey, mayonnaise and dried onion flakes.
Spread some of the Honey Mustard over each piece of chicken, then layer with mushrooms, crumbled bacon, and shredded cheese.
Bake in a 350° oven for 30 minutes, or until cheese is melted and chicken is done.

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CHICKEN WITH LEMON SAUCE

Nutritional Values

376 cals / 87 from fat / 66.2g protein / 3.9 carbs / 3.6 sugar
High in niacin, phosphorus, selenium, B6, B12

INGREDIENTS

2 tablespoons butter
4 boneless, skinless chicken breast halves
1/4 cup warm water
2 tablespoons dry white wine
2 tablespoons fresh lemon juice
2 teaspoons lemon peel, grated
1 chicken bouillon cube
1/2 cup evaporated milk
1/4 cup parmesan cheese, shredded
1 tablespoon fresh parsley, chopped for garnish

DIRECTIONS:

1. In a large skillet (cast iron is best), melt the butter over medium high heat. Add the chicken and cook for five to seven minutes per side until no pink is left in the meat and it is golden brown on the outside. Transfer to a plate or platter and keep warm until needed.

2. To the same skillet add the water, wine, lemon juice, lemon peel and bouillon; bring to a boil. Stir in the evaporated milk and cook, stirring occasionally, for three to four minutes. Stir in cheese until melted.

3. Put the chicken back in the skillet, turn to coat evenly with the sauce; cook for an additional minute or two until it is heated throughout.

4. Transfer to a serving platter, sprinkle with parsley and serve.

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