Chicken Dinner In A Dish And A Dash Recipes

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DASH DIET MEXICAN BAKE



DASH Diet Mexican Bake image

Mexican flavors will make this chicken casserole a family favorite.

Provided by Ben S.

Categories     World Cuisine Recipes     Latin American     Mexican

Yield 6

Number Of Ingredients 12

1 ½ cups cooked rice, preferably brown
1 pound skinless, boneless chicken breast, cut in bite-sized pieces
2 (14.5 ounce) cans no-salt-added tomatoes, diced or crushed
1 (15 ounce) can no-salt-added black beans, drained and rinsed
1 cup frozen yellow corn kernels
1 cup chopped red bell pepper
1 cup chopped poblano pepper
1 tablespoon chili powder
1 tablespoon cumin
4 garlic cloves, crushed
1 cup shredded reduced-fat Monterey Jack cheese
¼ cup jalapeno pepper slices

Steps:

  • Preheat oven to 400 degrees. Spread rice in a shallow 3-quart casserole. Top with chicken. In a bowl, combine tomatoes, beans, corn, peppers, seasonings and garlic; pour over chicken. Top with cheese and optional jalapeno. Bake 45 minutes.

Nutrition Facts : Calories 324.7 calories, Carbohydrate 36.9 g, Cholesterol 56.5 mg, Fat 7.1 g, Fiber 7.9 g, Protein 28.4 g, SaturatedFat 3.1 g, Sodium 355.8 mg, Sugar 6 g

CHICKEN DINNER IN A DISH AND A DASH



Chicken Dinner in a Dish and a Dash image

This is my adaptation of a recipe I got from Family Circle magazine in 1981. I have used skinned chicken thighs for this and usually I use mushroom soup and the reduced fat kind works just fine if you are wanting to lower fat content. Serve with your favourite veggie on the side.

Provided by teapotter

Categories     One Dish Meal

Time 1h10m

Yield 4 serving(s)

Number Of Ingredients 10

4 skinless chicken breast halves, about 7 oz each
6 tablespoons Italian salad dressing
2 tablespoons onion flakes
2 tablespoons dried parsley
1/4 teaspoon dried marjoram, crumbled
1/4 teaspoon dried basil, crumbled
1/4 teaspoon lemon pepper seasoning or 1 tablespoon lemon juice
1 (10 ounce) can cream of chicken soup or 1 (10 ounce) can cream of mushroom soup
1 1/2 cups water
1 cup uncooked converted rice

Steps:

  • Mix together dressing, onion flakes, parsley, marjoram, basil, lemon pepper seasoning, soup and water.
  • Arrange rice in bottom of a casserole or 13 x 9 pan and stir in 1/2 the liquid.
  • Place chicken pieces on top and pour remaining liquid over top. Cover with foil or lid.
  • Bake at 350 F for 30 min; uncover; stir rice mixture. You may need to add a little additonal water if it seems too dry. Bake 30 to 40 minutes longer until bubbly and rice and chicken are done. Serves 4.

Nutrition Facts : Calories 382.4, Fat 6.5, SaturatedFat 1.7, Cholesterol 74.1, Sodium 570, Carbohydrate 45.3, Fiber 1.5, Sugar 1.6, Protein 33.1

DAUGHTER'S DINNER IN A DASH - STUDENT ONE-POT CHICKEN!



Daughter's Dinner in a Dash - Student One-Pot Chicken! image

This is a recipe my daughter made up! She is a student at university in England - and she is always trying to make the most of her money & eat healthily as well - so she tells me!!! This recipe is for one person & she took the photo, it's a bit blurry, but we will post a better one later! I'm impressed enough to post this recipe and I am going to try it out myself - I'm very proud! NB: One reviewer has commented on spices - please do add spices if you like spicy food, however, my daughter has told me, that this is NOT supposed to be a spicy meal, but a healthy quick stir-fry chicken dish. The flavour coming from the onions, peppers, lemon juice and black pepper! Thanks!

Provided by French Tart

Categories     One Dish Meal

Time 30m

Yield 1 serving(s)

Number Of Ingredients 9

1 boneless skinless chicken breast, cut into small cubes
2 teaspoons olive oil
1/2 red pepper, cored, trimmed & cut into small strips
1/2 onion, peeled & diced
1 garlic clove, peeled and crushed (optional)
10 cherry tomatoes, halved
2 tablespoons lemon juice
1 teaspoon ground black pepper
salt

Steps:

  • Heat the up the olive oil in a wok, and add the onion (and garlic if using) and fry for about 5 minutes until just starting to go brown & soft.
  • Add the orange or red pepper and continue to cook for a further 3-5 minutes.
  • Add the chicken breast pieces and continue to cook for 10 minutes - stirring all the time.
  • Add the lemon juice and cherry tomatoes - stir well and continue cooking for a further 5 minutes.
  • Season well with black pepper and salt. Serve hot with rice or pasta.

Nutrition Facts : Calories 297.6, Fat 12.8, SaturatedFat 2, Cholesterol 75.5, Sodium 150.9, Carbohydrate 18.9, Fiber 4.9, Sugar 10.1, Protein 28.1

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