Chicken with Rosemary-Onion Sauce

I got this recipe from The World According to Jiggle.

This was pretty good. It reminded me of Rosemary Chicken with pasta. The one thing we thought it needed was some white wine. That can be fixed next time.

We didn't have with rice or pasta. We had with brussel sprouts and pancetta. You should try both recipes.


Chicken with Rosemary-Onion Sauce
Adapted from Taste of Home

4 boneless skinless chicken breast halves (approx 6 oz each)
1/2 tsp salt
1/4 tsp pepper
3 tsp olive oil
1 medium onion chopped
1 garlic clove, chopped
4 tsp flour
1/2 cup chicken broth
1/2 cup fat free milk (1%)
1 tsp dried rosemary, crushed, (D used 1 TBSP fresh)

Sprinkle chicken with salt and pepper. In a large nonstick skillet, brown chicken in 1 tsp olive oil. Transfer to a baking dish coated with cooking spray.

In the same skillet, saute onion and garlic in remaining butter until tender. Stir in flour until blended. Gradually stir in broth and milk. Add rosemary. Bring to a boil; cook and stir for 2 minutes until thickened.

Pour sauce over chicken. Cover and bake at 350 for 20-25 minutes or until chicken juices run clear.

1 chicken breast with 1/4 cup sauce per serving.  
Nutrition Facts: 1 chicken breast half with 1/4 cup sauce equals 247 calories, 7 g fat (3 g saturated fat), 102 mg cholesterol, 501 mg sodium, 8 g carbohydrate, 1 g fiber, 37 g protein. Diabetic Exchanges: 5 lean meat, 1/2 starch, 1/2 fat.

Caramelized Shallots and Brussels Sprouts with Pancetta

So my boss mentioned that Brussel Sprouts taste better if you use them within 2-3 days of buying them  He is right.  These were really good.  And the sprouts had no metal taste.  The only issue we had was getting an ounce of pancetta.  Kroger has issues with that small amount.

Will have again.  We had with Rosemary and Onion Chicken.

Caramelized Shallots and Brussels Sprouts with Pancetta

Photo by ALB

A touch of brown sugar helps the vegetables caramelize in the oven.

Yield:  6 servings (serving size: about 2/3 cup)

1 1/2 pounds Brussels sprouts, halved
Cooking spray
1 tablespoon olive oil
2/3 cup thinly sliced shallots
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
1 ounce finely chopped pancetta
4 teaspoons brown sugar
2 teaspoons vermouth

1. Preheat oven to 400°.
2. Arrange Brussels sprouts on a jelly-roll pan coated with cooking spray. Drizzle with oil; toss to coat. Bake at 400° for 15 minutes. Add shallots, pepper, salt, and pancetta to pan; toss well. Bake at 400° for 10 minutes. Add sugar and vermouth; toss to coat. Bake an additional 10 minutes or until caramelized.

CALORIES 117 (32% from fat); FAT 4.2g (sat 1.1g,mono 2.3g,poly 0.5g); IRON 2mg; CHOLESTEROL 3mg; CALCIUM 61mg; CARBOHYDRATE 16.9g; SODIUM 209mg; PROTEIN 5.3g; FIBER 4.9g

Cooking Light, OCTOBER 2008

Chicken Enchilada Casserole

Well this got 5 stars in CL.  D and I would give it 3 (and I did).  It was good, but I like Light King Ranch Chicken Casserole, Tortilla Torta and Chicken Green Chile Enchilada Casserole better.  I thought D might hit me when I said that because he said this one was a PITA to make. Plus neither of us is big on using more than one pan if we are making a casserole.

Mind you, it wasn't bad. The other ones were just better.

We had with refried beans.

Chicken Enchilada Casserole

Other Time: 1 hour, 5 minutes minutes
Yield: 4 servings (serving size: about 1 3/4 cups)
Cost per Serving: $2.47

Cooking spray
4 bone-in chicken thighs, skinned
1/3 cup chopped fresh cilantro, divided
1 cup frozen corn kernels, thawed
1/3 cup (3 ounces) 1/3-less-fat cream cheese, softened
1/2 teaspoon ground red pepper
1/2 teaspoon ground cumin
1/4 teaspoon kosher salt
1/4 teaspoon black pepper
2 cups chopped onion, divided
6 garlic cloves, minced and divided
1 cup fat-free, lower-sodium chicken broth
2/3 cup salsa verde
1/4 cup water
2 tablespoons chopped pickled jalapeño pepper
9 (6-inch) corn tortillas
1/4 cup (1 ounce) shredded sharp cheddar cheese

1. Preheat oven to 425°.

2. Heat a large ovenproof skillet over medium-high heat. Coat pan with cooking spray. Add chicken to pan; sauté 4 minutes on each side. Place skillet in oven; bake at 425° for 10 minutes or until done. Remove chicken from pan; let stand 15 minutes. Remove meat from bones; shred. Discard bones. Place chicken in a medium bowl. Add 1 1/2 tablespoons cilantro, corn, and next 5 ingredients (through black pepper) to chicken; toss to combine.

3. Return pan to medium-high heat. Add 1/2 cup onion; sauté 5 minutes, stirring occasionally. Add 3 garlic cloves; sauté 30 seconds, stirring constantly. Add onion mixture to chicken mixture; stir to combine.

4. Combine remaining 1 1/2 cups onion, remaining 3 garlic cloves, broth, salsa, 1/4 cup water, and jalapeño in a medium saucepan over medium-high heat; bring to a boil. Reduce heat, and simmer 15 minutes, stirring occasionally. Remove from heat; let stand 10 minutes. Carefully pour mixture into a blender; add 2 tablespoons cilantro. Process until smooth.

5. Heat a large skillet over medium-high heat. Add 2 tortillas; cook 1 1/2 minutes on each side. Remove tortillas from pan; repeat procedure with remaining tortillas. Cut tortillas into quarters.

6. Spread 1/2 cup salsa mixture in the bottom of an 8-inch square glass or ceramic baking dish coated with cooking spray. Arrange 12 tortilla quarters over salsa mixture. Spoon half of chicken mixture over tortillas. Repeat layers, ending with tortillas. Pour remaining salsa mixture over tortillas; sprinkle evenly with cheddar cheese. Bake at 425° for 15 minutes or until bubbly and lightly browned. Top with remaining cilantro.


CALORIES 371 ; FAT 12.4g (sat 5g,mono 2.9g,poly 1.8g); CHOLESTEROL 80mg; CALCIUM 141mg; CARBOHYDRATE 45.3g; SODIUM 759mg; PROTEIN 23.1g; FIBER 5.4g; IRON 1.5mg

Cooking Light, MARCH 2011

Spaghetti Bolognese

This was eh. Fast to make but it had too much of a carrot taste. So much better ones out there. We had with salad.

Spaghetti Bolognese

Other Time: 40 minutes minutes
Yield: 4 servings (serving size: 1 cup spaghetti, about 3/4 cup sauce, and 1 tablespoon cheese)

Cost per Serving: $1.53

1 (3/4-ounce) slice French bread
1/4 cup 1% low-fat milk
2 teaspoons olive oil
1 cup finely chopped onion
1/2 cup finely chopped carrot
3 garlic cloves, minced
1 tablespoon tomato paste
2 tablespoons red wine vinegar
2 teaspoons dried oregano
1/2 teaspoon salt
1/4 teaspoon black pepper
1/8 teaspoon ground red pepper
12 ounces ground sirloin
1 (14.5-ounce) can diced tomatoes with basil, garlic, and oregano, undrained (such as Hunt's)
4 cups hot cooked spaghetti (about 8 ounces uncooked)
1/4 cup (1 ounce) shaved fresh Parmigiano-Reggiano cheese

1. Pulse bread in a food processor until coarse crumbs measure 1/2 cup. Combine crumbs and milk in a bowl.

2. Heat olive oil in a large skillet over medium-high heat. Add onion and carrot; sauté 8 minutes. Add garlic and tomato paste; sauté for 1 minute, stirring constantly. Add vinegar; cook for 30 seconds. Add oregano, salt, peppers, and beef; cook 7 minutes, stirring to crumble. Stir in breadcrumb mixture and tomatoes; bring to a boil. Reduce heat, and simmer for 6 minutes, stirring occasionally. Serve over spaghetti; top with cheese.


CALORIES 440 ; FAT 9.6g (sat 3.4g,mono 4g,poly 1.2g); CHOLESTEROL 51mg; CALCIUM 164mg; CARBOHYDRATE 59.1g; SODIUM 682mg; PROTEIN 29.8g; FIBER 6g; IRON 5.1mg

Cooking Light, MARCH 2011

Barbecue Pulled Chicken Sliders

So D made this.  I think it was easy. It was fast.  It had a good smoky flavor.  Would have again.  We had with fries.

Barbecue Pulled Chicken Sliders

For a less sweet option, use sliced dill pickles.

Other Time: 20 minutes minutes
Yield: 4 servings (serving size: 2 sandwiches)


1/2 cup no-salt-added ketchup
1 tablespoon dark brown sugar
1 tablespoon cider vinegar
1 teaspoon chili powder
1/2 teaspoon garlic powder
1/2 teaspoon onion powder
1/2 teaspoon dry mustard
1/2 teaspoon smoked paprika
1/2 teaspoon ground cumin
1/8 teaspoon ground allspice
2 cups shredded skinless, boneless rotisserie chicken breast
8 (1.3-ounce) sliders mini buns (such as Pepperidge Farm)--we used Kroger
8 bread-and-butter pickle chips--we used dill

1. Combine first 10 ingredients in a small saucepan over medium heat. Bring to a simmer; cook 3 minutes or until slightly thick, stirring occasionally. Add chicken to ketchup mixture; stir to combine. Cook 2 minutes or until chicken is thoroughly heated.
2. Spoon 3 tablespoons chicken mixture on bottom half of each bun; top each with 1 pickle chip and top half of bun.

CALORIES 400 ; FAT 7.5g (sat 2.3g,mono 0.9g,poly 0.5g); CHOLESTEROL 60mg; CALCIUM 83mg; CARBOHYDRATE 52.7g; SODIUM 481mg; PROTEIN 30g; FIBER 1.9g; IRON 2.7mg

Cooking Light, MARCH 2011

Spinach and Feta-Stuffed Focaccia

So this was an easy weeknight, we have other things to do than worry about dinner meal. D made this and added 12 oz of cooked chicken breast. It was more of a calzone than foccacia, but good none the less. I probably would add marinara, because it was so pizza like (and we didn't use raisins).

We forgot a side. Would have again.

Spinach and Feta-Stuffed Focaccia

This calzone-like roll mixes fresh spinach with cheese, raisins, and pine nuts--a flavor combination reminiscent of the Mediterranean.

Yield: 6 servings (serving size: 1 slice)..we had 4 (the NI is for 6 and wo chicken)


1 tablespoon olive oil
1/2 cup chopped onion
3 garlic cloves, minced
2 (6-ounce) packages baby spinach
3/4 cup (3 ounces) crumbled feta cheese
2/3 cup golden raisins (didn't use)
3 tablespoons pine nuts, toasted
2 tablespoons fresh lemon juice
1 1/2 teaspoons chopped fresh oregano
1/4 teaspoon salt
1/4 teaspoon ground red pepper
1 (13.8-ounce) can refrigerated pizza crust dough
Cooking spray
1 tablespoon 2% reduced-fat milk
1 tablespoon water
1/4 cup (1 ounce) grated fresh Parmesan cheese
(added 12oz. cooked chicken breast)

Preheat oven to 450°.

Heat oil in a large nonstick skillet over medium-high heat. Add onion and garlic; saute 1 minute. Add half of spinach; cook 1 minute or until spinach wilts. Add remaining spinach; cook 2 minutes, stirring constantly, until spinach wilts. Remove from heat; stir in feta and next 6 ingredients (through pepper).

Place dough on a baking sheet coated with cooking spray; pat dough into a 15 x 12-inch rectangle. Spread spinach mixture lengthwise over half of dough, leaving a 1-inch border. Fold other half of dough over filling; press edges together with a fork. Cut 5 (1-inch) diagonal slits in top of dough.

Combine milk and water; brush evenly over dough. Sprinkle with Parmesan. Bake at 450° for 15 minutes or until golden.

CALORIES 334 (29% from fat); FAT 10.6g (sat 3.5g,mono 4.6g,poly 1.3g); IRON 3.9mg; CHOLESTEROL 16mg; CALCIUM 201mg; CARBOHYDRATE 48.7g; SODIUM 815mg; PROTEIN 12.6g; FIBER 3.5g

Cooking Light, AUGUST 2004

Hawaiian Chicken

I really liked the rice. It was flavorful. The chicken was eh. D thought it was teriyaki-ish. I thought it was missing something...heat or sweet or tang. Something...

We had with brussel sprouts.

Hawaiian Chicken

Other Time: 4 hours, 23 minutes minutes
Yield: 4 servings (serving size: 1 breast half and 1/2 cup rice)

1/4 cup pineapple juice
2 tablespoons ketchup
2 tablespoons lower-sodium soy sauce
1 1/2 teaspoons minced peeled ginger
2 garlic cloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
Cooking spray
3/4 teaspoon salt, divided
1/4 teaspoon black pepper
2 cups hot cooked long-grain white rice
1/4 cup chopped fresh cilantro

1. Combine first 5 ingredients. Reserve 1/4 cup marinade; place remaining marinade in a zip-top plastic bag. Add chicken to bag; seal. Chill 4 hours.

2. Heat a grill pan over medium-high heat. Coat pan with cooking spray. Remove chicken from bag; discard marinade in bag. Sprinkle chicken with 1/2 teaspoon salt and pepper. Add chicken to pan; baste with 2 tablespoons reserved marinade. Cook 6 minutes. Turn chicken over; baste with 2 tablespoons reserved marinade. Cook 6 minutes.

3. Combine rice, 1/4 teaspoon salt, and cilantro.

CALORIES 247 ; FAT 1.8g (sat 0.5g,mono 0.4g,poly 0.4g); CHOLESTEROL 68mg; CALCIUM 26mg; CARBOHYDRATE 25.2g; SODIUM 674mg; PROTEIN 29.9g; FIBER 0.5g; IRON 1.9mg

Cooking Light, JANUARY 2011