Ingredients:

1/4 cup Dijon mustard
2 tablespoons honey
1 tablespoon chopped fresh oregano
1/4 teaspoon garlic powder
1/8 to 1/ teaspoon ground red pepper (cayenne)
1 teaspoon water
1 pound turkey breast slices, cut into 4 serving pieces

Directions:

1. Heat grill.

2. Place mustard and honey in a small mixing bowl and stir. Blend in water. Be sure to blend water into mustard and honey mixture well so no water is standing on top.

3. Add oregano, garlic power and cayenne pepper. Stir until all ingredients have been blended well.

4. Coat turkey slices on both sides with mustard honey mixture reserving some for basting during cooking.

5. Place on grill over medium heat. Cook 6 to 8 minutes or until juice runs clear. Baste turkey slices during cooking being sure to flip each slice after basting.

Can be served on a bed of lettuce and tomatoes and a fruit salad for a wonderful, light Summer meal.

These are great little party treats to make. Filling and easy to serve warm right out of the oven. Just do steps 1-5 ahead of time and pop them in the oven for the final cooking as guests are chatting. Healthy and yummy and they’ll never know! I also love to serve these for kids slumber parties

Ingredients:

1 pound chicken breasts, boneless, skinless and cut into 1 inch pieces
1 envelope reduce sodium taco seasoning
1 onion, chopped
1 (16 ounce) jar low sodium salsa, divided
1 (8 ounce) package low fat cheddar cheese, divided
36 wonton wraps

Directions:

1. Preheat oven to 375 degrees.

2. Spray a large skillet with a non stick cooking spray and place over medium heat. Place the chicken into the skillet and sprinkle the taco seasoning over the chicken. Stir slightly to coat the chicken. Cook the chicken 7 minutes, stirring occasionally, until juices run clear.

3. Place the cooked chicken into a mixing bowl. Add the onion to the chicken and toss.

4. Pour in half of the jar of salsa and half of the package of cheese. Stir well to combine.

5. Coat the cups of a mini muffin tin with a non stick cooking spray. Press the wonton wraps into each of the cups. Place the cups into the oven and bake 4 minutes or until a light golden brown.

6. Remove the cups and fill each one with the chicken mixture. Top each cup with the remaining salsa. Sprinkle the remaining cheese on each cup. Bake 8 minutes or until heated through and the cheese has melted completely.

Nutritional Information: (Approximate Values based on 2 cups)

124 calories; 3 g fat; 2 g saturated fat; 24 mg cholesterol; 408 mg sodium; 12 g carbohydrates; trace fiber; 10 g protein

Our house goes through a good amount of chili. It’s so versatile and easy to freeze for later meals as well. Chili definitely doesn’t have to be full of fat. Use a lean ground turkey and no one will be the wiser with how much flavor you are adding.

Ingredients

1 lb lean ground turkey
1 small onion, diced
1 green pepper, diced
2 cans S & W Sante Fe style chili beans
1 16oz can stewed tomatoes
1 small jalepeno, seeded and diced

1. In a large pot, start to brown the ground turkey on medium. While there is still a little pink left in the meat, add the onions and stir several times to onions do not stick to the bottom of the pan.

2. Once onions are starting to turn a little clear add the green peppers. Saute the green peppers for about 2 minutes.

3. Add the rest of the ingredients and stir together. Let simmer for an hour or more, stirring occasionally.

We love to serve this with a dollop of fat-free sour cream and maybe a little low-fat cheddar cheese. Add a couple of tortilla chips for some fun crunch or serve with warm cornbread.

This recipe can also be made in the slow cooker. Many times I’ll to the first 2 steps and then add all the ingredients into the slow cooker pot and set it in the fridge. Then before we leave for skiing in the morning I’ll put the pot on low and it’s nice and hot when we get home. Easily double the recipe and freezer for later meals.

Stir-Fry Prawn & Chicken Noodles

Ingredients:
5oz Singapore or Chow Mein noodles
1 tbsp soy sauce
1 tbsp Chinese rice wine (shaohsing)
1 tsp caster sugar
2 tsp mild curry powder (or hot if you like)
1 ¼ cup Chicken stock
1 tbsp vegetable oil
1 garlic clove, crushed
½ tsp fresh ginger, grated
1 small red chili, seeded and chopped
1 chicken breast, thinly sliced
10oz Cooked medium prawns, peeled, deveined, tails intact
¼ cup Frozen peas
2 spring onions, finely chopped
1 egg, lightly beaten
2 tbs fresh cilantro, chopped
Plus extra cilantro to serve

Directions:
Put the Asian noodles in a large bowl and cover with boiling water. Soak for about 2 minutes (or according to packet instructions) and drain.

In a small bowl, mix together soy sauce, rice wine, curry powder, sugar and stock.

In a wok heat the oil over high heat and stir-fry the crushed garlic, ginger and chili for about 1 minute. Then add the chicken pieces and stir-fry for a further 2 minutes. Add the prawns, peas, onion, noodles and soy mixture and stir-fry together for about 1 -2 minutes until heated through.

Stir in the egg very quickly, so that it breaks up and add the cilantro leaves.

Sprinkle with the remaining cilantro leaves and enjoy this delicious curry!

Serve with brown rice and enjoy all the flavors.

Mexican Chicken Salad

Ingredients:
2 skinless and boneless chicken breast halves, cut into strips
1 packet dry fajita seasoning (about 1.27 oz)
1 tbsp vegetable oil
1 tomato, cut into wedges
1 onion, finely chopped
1 package (about 10 oz) of mixed salad greens
½ cup salsa
1 can (11 oz) Mexican-style corn
1 can (15 oz) black beans, rinsed and drained

Method:

Divide fajita seasoning and toss ½ of the mix onto chicken.

In a large skillet, heat the oil over medium heat. Carefully place chicken pieces into hot oil and cook about 12 minutes. Chicken is done when the juices run clear. Take off heat and set aside.

Combine black beans, corn, salsa and the other ½ of fajita mix and heat in large saucepan until warm throughout.

In a large serving bowl, toss the salad greens, tomato wedges and onion. Add chicken strips and dress with corn and black bean mixture.

This can be eaten with tortillas on the side or as fajitas/soft tacos in the tortillas.

This is a great recipe for leftover chicken. Use whichever melons are in season for a very affordable lunch.

Ingredients:
1 small cantaloupe or honeydew melon
6 cups of cooked chicken, cubed
2 cups celery, chopped
2 cups seedless green or red grapes
1 cup water chestnuts, sliced (optional)
1/2 cup light sour cream
1/2 cup plain yogurt
1 1/2 tsp curry powder
Salt and pepper to taste

Directions:
1. Cut the melon in half and take out the seeds.

2. With a melon baller, scoop out the flesh and carefully place the melon balls into a large bowl (if you don’t have a melon baller, cut the melon into bite-size cubes).

3. Add the chicken, celery, grapes and optional water chestnuts to the melon and toss gently.

4. Mix together sour cream, yogurt and curry powder in a small bowl and gently toss into ingredients in larger bowl.

5. Add salt and pepper to taste.

This is a delicious and refreshing luncheon salad. Also consider cutting all of the ingredients smaller and putting in a pita for great sandwiches to take on picnic.

By: Carrie Lauth

Ingredients:

1 lb. chicken tenders
1 T. olive oil or butter
1 14 oz. can quartered artichoke hearts
1-2 t. diced garlic
1 c sliced mushrooms
1 can diced tomatoes
1 can evaporated milk
1 t. basil
1/2 t. salt

1/4 c cooking sherry or wine (optional)
1/4 c. sliced almonds (optional)
1 c. white rice
1 1/2 c. water

Preheat oven to 350 and grease a large baking pan.

In a large nonstick pan, warm olive oil or butter, add chicken strips and cook for a few minutes. Add artichokes, garlic and mushrooms and cook for a few minutes longer.

Meanwhile, in a large bowl, mix tomatoes, milk, sherry and herbs. Mix chicken and vegetables with tomato mixture.

In the bottom of the greased baking pan, pour rice and water. Pour remaining ingredients in and then top with almonds.

Bake for 30-45 minutes or until rice is done.

Article by:

Carrie Lauth is a Mom of 4 and the host of Natural Moms Talk Radio www.NaturalMomsTalkRadio.com Stop by and listen and be sure to sign up for the free newsletter to get your free natural skin care and pampering recipes.

This wonderful recipe is easy to make and tastes like you slaved over it. Serve with some black beans, brown rice and a warm veggie salad and you’ve got a great meal for company. Plan this the night before to get even more flavor in the chicken.

Marinade:
Juice from 3 limes
1/4 cup low-sodium soy sauce
1 1/2 teaspoons olive oil
1 1/2 teaspoons chili powder
1 1/2 teaspoons cumin seed
1 1/2 teaspoons ground coriander
6 cloves garlic, minced
1 1/2 teaspoons honey
2 whole breasts boneless, skinless chicken
1/4 cup white wine
3 tablespoons chopped cilantro leaves

Garnish:
low or fat free sour cream
1 lime, sliced into 6 thin slices
2 scallions diced
1/4 cup Papaya Salsa

Mix together marinade ingredients in a bowl minus the white wine, stirring thoroughly. Pour into a shallow baking pan and lay the chicken breasts in. Cover and refrigerate for at least an hour. Flip meat over every 30 min. or so. The longer the marinade the better.

When ready to cook, preheat oven on broil.

Pour the white wine over the chicken. Broil the chicken under a medium flame for 8-10 minutes, basting it with the juices to keep it moist.

Slice the chicken at an angle and set on plates. Garnish each piece with a little of the pan juices, a dollop of the sour cream, slices of lime, and a sprinkle of scallions, as well as a dollop of salsa.

Lil Mexico Filled Bell Peppers

Ingredients:

1 1/2 cups Fiber One® cereal
2 cups tomato puree
4 medium bell peppers
1/2 pound extra-lean ground beef or turkey
1 medium onion, finely chopped
1 cup red kidney beans, drained, rinsed
1 can (4.5 ounces) chopped green chilies, undrained
2 teaspoons chili powder
1/2 teaspoon ground cumin
1/4 cup shredded reduced-fat Cheddar cheese

Instructions:

Brown meat in large skillet.  Add onions to skillet and cook until beef is cooked completely through.  Drain mixture well.  Cut ½ inch off the top of the peppers and discard.  Be sure to remove seeds from inside of peppers and rinse.  Place cereal in an airtight bag and crush to slightly fine consistency.

In a large mixing bowl blend crushed cereal and tomato puree together. Mix beef and onions into cereal. Add beans, chilies (with liquid), chili powder and cumin to meat mixture being sure to mix well.

Preheat oven to 350 degrees.  Stand peppers upright in a properly sized ovenproof dish. Fill peppers evenly and cover with lid or aluminum foil.

Place covered dish in oven and bake for 35 minutes or until peppers have softened to your desired consistency.  Remove dish from oven and sprinkle top of peppers with cheese.  Return to the oven uncovered and bake until cheese starts to melt. Serve.

This recipe is great for your lunchbox.

Chicken and Grape Salad in a Pita

Ingredients:

2 cups cooked chicken breast, cubed
1 cup seedless red grapes, halved
1 cup diced celery
1/2 cup slivered almonds
1/2 cup shredded Low-Moisture Part-Skim Mozzarella cheese
6 whole grain pita pockets
1/4 cup light Ranch dressing, more or less
1 cup shredded red or green leaf lettuce
1 tomato cut into wedges

Instructions:

Combine all ingredients (except the pita and lettuce) in a bowl and toss lightly.  Place the lettuce in the bottom of the pita.  Scoop mixture into the pitas evenly and serve with tomato wedges.

This recipe gives you some of everything.  Protein, fruit, veggie, carbs and fiber.  A power packed pita.