20 Affordable
Chicken Dinners
What’s for dinner? We’ve got twenty delicious answers! Feed the whole family
or whip up a quick meal for two with a little help from these tasty chicken recipes, selected from the
MyRecipes family of brands including All You, Cooking Light, Real Simple and Southern Living.
PREPARATION
Adjust oven rack to lowest position. Hea
t oven to 450° F.
Place a rack in a large ovenproof skillet
or small roasting pan.
Rinse the chicken inside and out and pa
t dry. Place in pan. Tuck the wings bene
ath the chicken, as if it were
placing its arms behind its head. Rub th
e oil over the skin. Sprinkle with 1/2 teas
poon of the salt and the
pepper. Toss the remaining salt into the
cavity. Roast for 20 minutes. Add 1 cup
water and roast until the
chicken is cooked through and the thigh
meat registers 180° F on a meat therm
ometer, about 40 minutes more.
Use a spatula to loosen the chicken. Wi
th a wad of paper towels in each hand,
transfer it to a cutting board.
Let it rest for at least 15 minutes before
carving. If making a pan sauce, reserve
the drippings.
4
3
2
1
Yield: 4 servings
INGREDIENTS
•  1 3 1/2- to 4-pound chicken, giblets rem
oved
•  1 tablespoon olive or vegetable oil
•  1 teaspoon kosher salt
•  1/4 teaspoon black pepper
Simple Roast Chicken
from
1
PREPARATION
Place 3 tablespoons butter in a small glass measuring cup. Microwave butter at MEDIUM-HIGH 45 seconds or until
melted. Let stand 1 minute. Skim foam from surface, and discard. (Mixture will appear separated.) Pour melted butter
through a fine sieve over a small bowl, and discard the milk solids. Set the clarified butter aside.
Heat a large nonstick skillet coated with cooking spray over medium-high heat; add mushrooms, shallots, and garlic.
Cook 3 minutes or until moisture evaporates; remove mushroom mixture from pan. Set aside.
Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to a 1/4-inch thickness using a
meat mallet or rolling pin. Sprinkle both sides of chicken with 1/8 teaspoon salt and 1/8 teaspoon pepper. Place flour in a
shallow dish; dredge chicken breast halves in flour.
Add clarified butter to pan, and place over medium-high heat. Add chicken; cook 3 minutes on each side or until lightly
browned. Remove chicken from pan. Return mushroom mixture to pan; add broth and Marsala, scraping pan to loosen
browned bits. Bring mixture to a boil, reduce heat, and simmer 5 minutes or until reduced to 1 cup. Stir in peas; cook 1
minute. Add 1 tablespoon butter, half-and-half, 1/8 teaspoon salt, and 1/8 teaspoon pepper, stirring until butter melts. Return
chicken to pan; cook until thoroughly heated. Serve chicken and sauce over pasta.
NUTRITIONAL INFORMATION Calories (585); Fat (15.3g/sat 8.4g/mono 4.1g/poly 1g); Protein (51.4g); Carb (55g); Fiber
(3.7g); Chol (133mg); Iron (4.4mg); Sodium (469mg); Calc (57mg)
4
3
2
1
Yield: 4 servings (serving size: 1 chicken
breast half, 1 cup pasta, and 1/4 cup sauce)
Chicken Marsala
from
INGREDIENTS
•  4 tablespoons butter, divided
•  Cooking spray
•  1 (8-ounce) package presliced mushrooms
•  2 tablespoons finely chopped shallots
•  1 tablespoon minced fresh garlic
•  4 (6-ounce) skinless, boneless chicken breast halves
•  1/4 teaspoon salt, divided
•  1/4 teaspoon black pepper, divided
•  3 tablespoons all-purpose flour
•  3/4 cup fat-free, less-sodium chicken broth
•  1/2 cup dry Marsala wine
•  1/2 cup frozen green peas
•  2 tablespoons half-and-half
•  4 cups hot cooked fettuccine (about 8 ounces uncooked pasta)
2
20 Chicken Dinners
PREPARATION
Make stew: In a large ziplock bag, mix flour, salt, pepper, garlic powder, onion powder, thyme and sage. Add chicken; toss
until pieces are coated.
Warm 1 Tbsp. oil in a large pot over medium heat. Shake excess flour mixture from chicken (reserve leftover flour), add
chicken to pot and cook, stirring, until browned, about 10 minutes. Remove to a plate. Warm remaining oil in pot. Add
carrots, celery and onions; sauté for 6 minutes. Sprinkle with reserved flour; sauté for 2 minutes. Pour in broth; bring to a
boil, stirring. Reduce heat to low; simmer for 10 minutes, stirring occasionally. Return chicken to pot, stir in half-and-half; simmer
for 5 minutes.
Make dumplings: Combine both flours, baking soda, salt, thyme and sage. Stir in buttermilk just until a sticky dough forms.
Stir peas into chicken mixture. Drop in tablespoonfuls of dough, cover; simmer dumplings until cooked through, about 15
minutes. Serve immediately.
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3
2
1
Chicken Dumplings
from
DUMPLINGS
•  1 cup whole-wheat flour
•  1/2 cup all-purpose flour
•  1/2 teaspoon baking soda
•  1/4 teaspoon salt
•  1 tablespoon chopped fresh
thyme
•  1/4 teaspoon chopped fresh
sage
•  1 1/4 cups buttermilk
Yield: serves 8
STEW
•  1/2 cup all-purpose flour
•  1/2 teaspoon salt
•  1/2 teaspoon pepper
•  1/2 teaspoon garlic powder
•  1/2 teaspoon onion powder
•  1 teaspoon chopped fresh thyme
•  1 teaspoon chopped fresh sage
•  2 pounds boneless, skinless
chicken thighs, cut into 1-inch
pieces
•  2 tablespoons canola oil
•  2 large carrots, thinly sliced
•  2 ribs celery, thinly sliced
•  2 cups frozen pearl onions,
defrosted
•  4 cups low-sodium chicken broth
•  1/2 cup half-and-half
•  1 cup frozen peas
3

20 Chicken Dinners
PREPARATION
Preheat oven to 350°. Melt 2 Tbsp. butter in a large skillet over medium heat; add onion and bell pepper, and sauté 5
minutes or until tender.
Stir together onion mixture, chicken, 1 can diced green chiles, and 2 cups shredded cheese. Spoon a heaping 1/3
cupful chicken mixture on 1 end of each tortilla, and roll up. Arrange enchiladas, seam sides down, in a lightly greased
13- x 9-inch baking dish.
Bake at 350° for 10 minutes.
Meanwhile, melt remaining 3 Tbsp. butter in a heavy saucepan over low heat; whisk in flour until smooth. Cook,
whisking constantly, 1 minute. Gradually whisk in chicken broth and milk; cook over medium heat, whisking constantly, 3
to 4 minutes or until thickened and bubbly. Remove from heat, and stir in remaining 2 cans green chiles.
Remove enchiladas from oven. Pour green chile mixture over enchiladas. Sprinkle with remaining 1 cup cheese.
Bake at 350° for 20 to 25 minutes or until bubbly. Serve with desired toppings.
4
3
2
1
Yield: 4 servings
Chicken Enchiladas
from
INGREDIENTS
•  5 tablespoons butter, divided
•  1 medium onion, chopped
•  1 medium-size red bell pepper, chopped
•  2 cups chopped cooked chicken
•  3 (4-oz.) cans diced green chiles, divided
•  3 cups (12 oz.) shredded colby-Jack cheese blend, divided
•  8 (8-inch) soft taco-size flour tortillas
•  2 tablespoons all-purpose flour
•  3/4 cup chicken broth
•  1/2 cup milk
•  Toppings: fresh cilantro leaves, chopped tomato, shredded lettuce
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6
4
20 Chicken Dinners
PREPARATION
Preheat oven to 400°. Melt butter over me
dium heat. Sauté leeks 7 minutes. Sprinkl
e flour over leeks. Cook,
stirring constantly, for 3 minutes. Whisk
in chicken broth and next 3 ingredients;
bring to a boil. Remove from
heat. Add peas, corn blend, parsley, 2 t
easpoons dill, and chicken. Mix well. Po
ur into a greased 9-inch deep
pie dish.
Whisk together egg yolk and 1 tablespo
on water, and brush underside of crust e
dge with egg wash. Place
crust, brushed side down, over pie; crim
p or use back of fork to seal rim of crust
around dish. Cut 4 to 5
vents in the pastry. Brush top with egg w
ash, and sprinkle with remaining 1 teasp
oon dill. Bake at 400° for 30
to 35 minutes or until pastry is golden b
rown and mixture is bubbling.
For testing purposes, we used Birdseye
baby corn mix with corn, carrots, and b
roccoli.
2
1
Yield: 4-6 servings
INGREDIENTS
•  1/2 cup butter
•  2 small leeks or 1 small onion, chopped

•  1/2 cup all-purpose flour
•  1 (14-ounce) can low-sodium chicken b
roth
•  3/4 teaspoon salt
•  1/4 teaspoon freshly ground pepper
•  1 teaspoon Worcestershire sauce
•  1/2 cup frozen peas
•  2 cups frozen baby corn blend*
•  1/3 cup chopped fresh parsley
•  1 tablespoon chopped fresh dill, divided
•  3 cups chopped cooked chicken
•  1/2 (15-ounce) refrigerated piecrust
•  1 large egg yolk
•  1 tablespoon water
Chicken Pot Pie
from
*
5
20 Chicken Dinners
PREPARATION
Preheat oven to 400°.
Bring water to a boil in a large Dutch ov
en over medium-high heat. Add broccol
i, and cook 5 minutes or until
crisp-tender. Transfer broccoli to a large
bowl with a slotted spoon. Add chicken
to boiling water; reduce heat,
and simmer 15 minutes or until done. Tr
ansfer chicken to a cutting board; cool s
lightly. Cut chicken into bite-sized
pieces, and add chicken to bowl with br
occoli.
Combine evaporated milk, flour, salt, pepp
er, and nutmeg in a saucepan, stirring wit
h a whisk until smooth.
Bring to a boil over medium-high heat; c
ook 1 minute, stirring constantly. Remov
e from heat. Add mayonnaise,
next 4 ingredients (through soup), and 1
/2 cup cheese, stirring until well combin
ed. Add mayonnaise mixture to
broccoli mixture; stir gently until combin
ed.
Spoon mixture into a 13 x 9-inch baking
dish coated with cooking spray. Sprinkl
e with remaining 1/2 cup
cheese. Bake at 400° for 50 minutes or
until mixture bubbles at the edges and c
heese begins to brown.
Remove from oven; let cool on a wire ra
ck 5 minutes
NUTRITIONAL INFORMATION Calorie
s (276); Fat (7.8g/sat 3.5g/mono 1.8g/p
oly 1.1g); Protein (31.1g); Carb
(18.9g); Fiber (2.1g); Chol (66mg); Iron (1
.6mg); Sodium (696mg); Calc (365mg)
4
3
2
1
Yield: 8 servings
INGREDIENTS
•  3 quarts water
•  1 (12-ounce) package broccoli florets
•  4 (6-ounce) skinless, boneless chicken
breast halves
•  1 (12-ounce) can evaporated fat-free m
ilk
•  1/4 cup all-purpose flour (about 1 ounc
e)
•  1/4 teaspoon salt
•  1/4 teaspoon freshly ground black pepp
er
•  Dash of nutmeg
•  1 cup fat-free mayonnaise
•  1/2 cup fat-free sour cream
•  1/4 cup dry sherry
•  1 teaspoon Worcestershire sauce
•  1 (10.75-ounce) can condensed 30% r
educed-sodium
98% fat-free cream of mushroom soup,
undiluted
•  1 cup (4 ounces) grated fresh Parmesa
n cheese, divided
•  Cooking spray
Chicken Broccoli Casserole
from
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20 Chicken Dinners
PREPARATION
Bring a large pot of salted water to a boil over high heat. Add pasta and cook according to package directions. While
pasta is cooking, place goat cheese, cream, garlic, lemon zest and lemon juice in a small bowl and mash with a fork to
combine.
Set aside 1/2 cup cooking liquid and drain pasta. Return pasta to pot and stir in peas, goat cheese mixture and chicken.
Stir in cooking liquid. Season with salt and pepper and serve immediately.
2
1
Yield: 4 servings
Creamy Lemon Pasta
with Chicken
from
INGREDIENTS
•  1 pound penne or ziti
•  3 ounces goat cheese
•  1/4 cup heavy cream
•  1 small clove garlic, finely chopped
•  2 teaspoons grated lemon zest
•  1 tablespoon lemon juice
•  2 cups frozen peas, thawed
•  2 cups shredded, cooked, skinless chicken (from 1 small rotisserie chicken)
•  Salt and pepper
PREPARATION
Sauté onion and garlic in hot oil in a larg
e Dutch oven over medium-high heat 5
minutes or until onion is
tender. Stir in chicken, next 3 ingredient
s, and 2 cans navy beans. Coarsely ma
sh remaining can navy beans,
and stir into chicken mixture. Bring to a
boil, stirring often; cover, reduce heat to
medium-low, and simmer, stirring
occasionally, 10 minutes. Serve with des
ired toppings.
Note: We tested with McCormick White
Chicken Chili Seasoning Mix.
1
Yield: Makes 11 1/2 cups
INGREDIENTS
• 1 large sweet onion, diced
• 2 garlic cloves, minced
• 2 tablespoons olive oil
• 4 cups shredded cooked chicken
• 2 (14 1/2-oz.) cans chicken broth
• 2 (4.5-oz.) cans chopped green chiles
• 1 (1.25-oz.) package white chicken chil
i seasoning mix*
• 3 (16-oz.) cans navy beans
Toppings
• Sour cream, shredded Monterey Jack c
heese, fresh
cilantro leaves
White Lightning Chicken Chili
from
*
7
Chicken Recipe Guide
20 Chick n Dinners
PREPARATION
Prepare grill to medium-high heat.
Combine first 4 ingredients in a large zip-top plastic bag; seal. Marinate in refrigerator 30 minutes, turning occasionally.
Remove chicken from bag; discard marinade. Sprinkle chicken evenly with salt and pepper.
Place chicken on grill rack coated with cooking spray; grill 6 minutes on each side or until done.
3
2
1
Yield: 7 servings
Lemon Grilled
Chicken Breasts
from
INGREDIENTS
•  3 tablespoons fresh lemon juice
•  2 tablespoons extra virgin olive oil
•  2 garlic cloves, minced
•  7 (6-ounce) skinless, boneless chicken breast halves
•  1/2 teaspoon kosher salt
•  1/2 teaspoon freshly ground black pepper
•  Cooking spray
PREPARATION
Heat oil in a large pot. Add parsnip and
next 6 ingredients, and sauté about 5 m
inutes. Add broth and chicken, and
bring to a boil. Reduce heat, and simme
r 35 minutes. Remove chicken from bon
e, and cut meat into bite-size pieces.
Return chicken to pot, add lemon juice,
and heat through.
1
Yield: Makes 6 servings
INGREDIENTS
• 1 tablespoon olive oil
• 1 parsnip, halved lengthwise and cut in
to 1/4-inch slices
• 2 carrots, halved lengthwise and cut int
o 1/4-inch slices
• 2 celery ribs and leaves, chopped
• 1 large onion, chopped (about 1 1/2 cu
ps)
• 1 garlic clove, minced
• 1 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 8 cups low-sodium chicken broth
• 3 skinned bone-in chicken breast halve
s (about 2 1/2 to 3 pounds)
• 2 tablespoons fresh lemon juice
Mama’s Chicken Soup
from
NUTRITIONAL INFORMATION Calories (159); Fat (3.5g/sat 0.7g/mono 1.8g/poly 0.6g); Protein (29.5g); Carb
(0.5g); Fiber (0.1g); Chol (74mg); Iron (1mg); Sodium (218mg); Calc (16mg)
8
20 Chicken Dinners
PREPARATION
Put chicken in slow cooker. In a bowl, c
ombine barbecue sauce, dressing, brow
n sugar and Worcestershire
sauce. Pour over chicken. Cover and co
ok on low for 5 hours.
Remove chicken to a cutting board and
shred with 2 forks. In a small bowl, mix
cornstarch and chicken
broth. Stir into sauce in slow cooker, co
ver and cook until sauce is thickened an
d heated through, 5 to 10
minutes. Return chicken to cooker, stir,
cover and continue cooking on low for 4
5 minutes. Serve chicken on
whole-grain buns, over brown rice or wi
th baked potatoes if you like.
2
1
Yield: serves 8
INGREDIENTS
•  24 ounces boneless, skinless chicken b
reasts
•  3/4 cup barbecue sauce
•  1/4 cup reduced-fat Italian dressing
•  2 tablespoons packed brown sugar
•  1 tablespoon Worcestershire sauce
•  2 tablespoons cornstarch
•  2 tablespoons low-sodium chicken bro
th
Slow Cooker
Barbeque Chicken
from
9
20 Chicken Dinners
PREPARATION
Preheat broiler.
Combine 2 tablespoons of Parmesan, breadcrumbs, parsley, basil, and 1/8 teaspoon salt in a shallow dish. Place egg
white in a shallow dish. Dip each chicken tender in egg white; dredge in the breadcrumb mixture. Melt butter in a large
nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on each side or until done. Set aside.
Combine 1/8 teaspoon salt, pasta sauce, vinegar, and pepper in a microwave-safe bowl. Cover with plastic wrap; vent.
Microwave sauce mixture at HIGH 2 minutes or until thoroughly heated. Pour the sauce over chicken in pan. Sprinkle
evenly with the remaining Parmesan and provolone cheese. Wrap handle of pan with foil, and broil 2 minutes or until the
cheese melts
NUTRITIONAL INFORMATION Calories (308); Fat (10.4g/sat 5.7g/mono 3g/poly 0.6g); Protein (35.9g); Carb (16.2g); Fiber
(1.8g); Chol (88mg); Iron (2.3mg); Sodium (808mg); Calc (249mg)
3
2
1
Yield: 4 servings
Herbed Chicken Parmesean
from
INGREDIENTS
•  1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
•  1/4 cup dry breadcrumbs
•  1 tablespoon minced fresh parsley
•  1/2 teaspoon dried basil
•  1/4 teaspoon salt, divided
•  1 large egg white, lightly beaten
•  1 pound chicken breast tenders
•  1 tablespoon butter
•  1 1/2 cups bottled fat-free tomato-basil pasta sauce
•  2 teaspoons balsamic vinegar
•  1/4 teaspoon black pepper
•  1/3 cup (1 1/2 ounces) shredded provolone cheese
10
20 Chicken Dinners
PREPARATION
Combine soy sauce, brown sugar, garlic
, ginger and cornstarch in a small sauce
pan. Add 2 Tbsp. water
and bring to a boil over high heat, stirrin
g constantly until thickened, about 2 min
utes. Cool slightly and
strain, discarding solids. Preheat a broile
r to high and place a broiling rack 6 to 8
inches from heat source.
(Alternatively, light a charcoal fire and let c
oals burn to a gray ash.)
Arrange drumsticks snugly on a large fo
il-lined rimmed baking sheet and season
with salt and pepper on
all sides. Pour sauce over and turn drum
sticks several times to coat thoroughly. B
roil or grill until chicken is
browned, about 25 to 30 minutes, or un
til juices run clear when chicken is pierce
d with a knife. While cooking,
turn pan around from back to front ever
y 2 to 3 minutes and use tongs to turn d
rumsticks over. If liquid in baking
sheet starts to scorch, add water, 1/4 c
up at a time.
Remove drumsticks from pan and cool
slightly before serving.
2
1
Yield: 4 servings
INGREDIENTS
•  1/2 cup soy sauce
•  2 tablespoons packed dark brown suga
r
•  1 clove garlic, chopped
•  1/2-inch piece fresh ginger, peeled and
chopped
•  1 1/2 teaspoons cornstarch
•  8 chicken drumsticks (about 2 lb.)
•  Salt and pepper
Teriyaki Chicken Drumsticks
from
3
11
20 Chicken Dinners
PREPARATION
Sprinkle salt and pepper evenly over chicken; set aside.
Combine seasoned crouton crumbs and Parmesan cheese in a large zip-top plastic bag. Whisk together egg whites and
2 tablespoons water in a shallow bowl.
Dip chicken in egg white mixture, and drain. Place 1 breast half in bag; seal and shake to coat. Remove to a lightly
greased aluminum foil-lined baking sheet, and repeat with remaining chicken.
Bake at 450° for 20 minutes or until chicken is done. Top each breast half with 2 ham slices and 1 Swiss cheese slice.
Bake 5 more minutes or until cheese melts. Serve with honey mustard dressing, if desired.
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3
2
1
Yield: 6 servings
Easy Chicken Cordon Bleu
from
INGREDIENTS
•  1/2 teaspoon salt
•  1/4 teaspoon pepper
•  6 skinned and boned chicken breast halves
•  1 (5.5-ounce) box seasoned croutons, crushed
•  1/3 cup shredded Parmesan cheese
•  2 egg whites
•  2 tablespoons water
•  12 thinly sliced smoked ham slices
•  6 Swiss cheese slices
•  Honey mustard dressing (optional)
12
20 Chicken Dinners
PREPARATION
Heat 1 tablespoon oil in a large skillet ov
er medium-high heat; add onion, bell pe
pper, and salt, and cook 3
minutes. Add garlic, cumin, and chili po
wder, and cook 1 minute or until vegeta
bles are crisp-tender. Remove
from heat, and stir in 2 tablespoons lime
juice and 2 tablespoons cilantro.
Heat tortillas according to package direc
tions.
Whisk together remaining 1 tablespoon
oil, 4 tablespoons lime juice, and 2 table
spoons cilantro in a small
bowl; season with salt. Drizzle dressing
over chicken; toss to coat. Arrange chic
ken, vegetables, and warm
tortillas on platter. Serve with toppings.
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1
Chicken Fajitas
from
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Yield: 4 servings
INGREDIENTS
•  2 tablespoons olive oil, divided
•  1 onion, sliced
•  2 red, yellow, or orange bell peppers, o
r a combination,
cored and sliced
•  Salt, to taste
•  2 garlic cloves, minced
•  1 1/4 teaspoons ground cumin, or to ta
ste
•  1 teaspoon ground chili powder, or to t
aste
•  6 tablespoons fresh lime juice, divided
•  1/4 cup chopped fresh cilantro, divided
•  1 (3- to 4-pound) roasted whole chicke
n, chopped
•  8 (8-inch) flour tortillas
Toppings
•  salsa, sliced avocado or prepared guac
amole, sour
cream, and sliced green onions
13
20 Chicken Dinners
PREPARATION
In a shallow bowl, combine the flour, 1 teaspoon of the salt, and 1/2 teaspoon of the pepper. Rinse the chicken and pat
it dry with paper towels. Working in batches, lightly coat the chicken with the flour mixture, shaking off any excess.
Heat the oil in a Dutch oven or large saucepan over medium heat. Add some of the chicken to the pan and cook until
browned, 4 to 5 minutes per side. Transfer to a plate; set aside. Repeat with the remaining chicken.
Add the onion to the pan and cook for 2 minutes. Add the carrot, celery, garlic, thyme, and bay leaf. Cook, stirring
occasionally, for 10 minutes.
Crush the tomatoes in the can with a large spoon and stir them into the vegetables along with the wine and the
remaining salt and pepper. Bring to a simmer. Add the chicken, reduce heat, and cover. Simmer for 45 minutes, turning
the pieces occasionally. Remove and discard the bay leaf. Stir in the parsley.
4
3
2
1
Yield: 4 servings
Chicken Cacciatore
from
INGREDIENTS
•  1/4 cup all-purpose flour
•  1 1/4 teaspoons kosher salt
•  3/4 teaspoon black pepper
•  1 3 1/2- to 4-pound chicken, cut into pieces
•  1/4 cup olive oil
•  1 medium yellow onion, roughly chopped
•  1 carrot, diced
•  1 celery stalk, diced
•  4 cloves garlic, finely chopped
•  3 sprigs fresh thyme
•  1 bay leaf
•  1 28-ounce can plum tomatoes
•  1/3 cup dry red wine
•  1/4 cup fresh flat-leaf parsley, roughly chopped
14
20 Chicken Dinners
PREPARATION
Preheat oven to 350°.
Heat a large saucepan over medium-hig
h heat. Lightly coat pan with cooking sp
ray. Add onion to pan; sauté
5 minutes, stirring occasionally. Sprinkle
chicken with 1/4 teaspoon pepper; add
chicken, meaty side down, to
pan. Cook 6 minutes or until browned; t
urn chicken over. Add broth to pan. Red
uce heat, cover, and simmer
15 minutes or until chicken is done. Rem
ove chicken from pan, reserving broth in
pan. Let chicken stand 10
minutes. Remove chicken from bones; s
hred. Discard bones. Place chicken in a
large bowl.
Bring broth to a boil; cook, uncovered, u
ntil reduced to 1/2 cup (about 10 minute
s). Add broth mixture
to chicken. Melt butter in pan over medi
um-high heat. Add squash to pan; sauté
3 minutes or until lightly
browned, stirring frequently. Add squash
mixture, rice, and minced rosemary to t
he chicken mixture, and toss
gently to combine.
Place flour in a medium saucepan over m
edium heat. Gradually add milk, stirring un
til smooth; bring to a boil.
Cook 1 minute or until thick, stirring con
stantly with a whisk. Remove from heat;
let stand 30 seconds. Add
1/4 cup cheese; stir with a whisk until sm
ooth. Add remaining 1/4 teaspoon pepp
er, milk mixture, and salt to
chicken mixture; stir to combine. Spoon
chicken mixture into a broiler-safe 8-inc
h ceramic baking dish coated with
cooking spray. Sprinkle remaining 1/4 cu
p cheese over rice mixture; bake at 350
° for 20 minutes or until thoroughly
heated. Remove casserole from oven.
Preheat broiler.
Broil casserole 5 minutes or until golden
.
2
1
Yield: 4 servings
INGREDIENTS
•  Cooking spray
•  1 cup chopped onion
•  1 (8-ounce) bone-in chicken breast half
, skinned
•  1/2 teaspoon black pepper, divided
•  1 (14-ounce) can fat-free, less-sodium
chicken broth
•  1 tablespoon butter
•  1 (8-ounce) zucchini, halved lengthwise
and thinly
sliced
•  1 (8-ounce) yellow squash, halved leng
thwise and
thinly sliced
•  2 cups cooked long-grain white rice
•  1 teaspoon minced fresh rosemary
•  1 1/2 tablespoons all-purpose flour
•  1 1/2 cups 2% reduced-fat milk
•  1/2 cup (2 ounces) grated fresh pecorin
o Romano
cheese, divided
•  1/4 teaspoon salt
Chicken Rice Casserole
from
3
4
5
6
NUTRITIONAL INFORMATION Calorie
s (337); Fat (9.7g/sat 5.7g/mono 2.7g/p
oly 0.6g); Protein (23.9g); Carb
(38.2g); Fiber (2.8g); Chol (56mg); Iron (2
.3mg); Sodium (592mg); Calc (331mg)
15
20 Chicken Dinners
PREPARATION
Cut each chicken breast into 4 strips, lengthwise, and place in a large bowl. In a separate bowl, whisk together 1 1/2 cups
buttermilk and hot sauce until blended. Pour over chicken; mix until chicken is coated. Cover and refrigerate for 1 hour.
Make dip: In a medium bowl, combine sour cream, 1/2 cup buttermilk, blue cheese, vinegar and Worcestershire sauce.
Whisk to mix well. Season to taste with salt and pepper. Cover and refrigerate.
Preheat oven to 350ºF. Mist 2 large baking sheets with cooking spray. In a food processor, pulse crackers until crushed.
Add seasoning mix and pulse to combine.
Spread cracker mixture on a large platter. Remove chicken from marinade and carefully dredge each strip in cracker
mixture.
In a large skillet, warm 2 Tbsp. oil over medium-high heat until shimmering. Add half of chicken and cook, turning, until
brown and crisp on all sides, 2 to 3 minutes. Place on baking sheet. Repeat with remaining oil and chicken.
Place baking sheets in oven and bake until chicken is cooked through, 8 to 10 minutes. Serve chicken hot with celery and
blue cheese dip.
4
3
2
1
Yield: serves 8
Baked Buffalo Chicken Strips
with Blue Cheese Dip
from
INGREDIENTS
•  2 pounds boneless, skinless chicken breasts
•  1 1/2 cups plus 1/2 cup buttermilk
•  2/3 cup hot sauce
•  1 cup sour cream
•  5 ounces blue cheese, crumbled
•  1/2 tablespoon white wine vinegar
•  1 1/2 teaspoons Worcestershire sauce
•  Salt and pepper
•  8 ounces Ritz crackers (2 sleeves)
•  3 tablespoons Buffalo wing seasoning mix
•  4 tablespoons canola oil
•  6 large celery ribs, cut in quarters lengthwise
5
6
16
20 Chicken Dinners
PREPARATION
Preheat oven to 400°F. Season chicken with salt and pepper. Place in a small skillet and add cold water to cover. Bring
to a simmer over medium-high heat. Reduce heat to medium-low and cook, turning once or twice, until opaque and
firm, about 10 minutes. Remove, let cool and cut into small pieces or shred. You should have about 3 cups cut-up chicken.
Spread one-third of sauce over bottom of a 7-by-11-inch baking dish. Arrange 3 tortillas, slightly overlapping, on top.
Sprinkle one-third of chicken and cilantro over tortillas. Top with a third of cheese. Make two more layers of sauce,
tortillas, chicken, cilantro and cheese. Arrange tomato on final layer of cheese. Cover with foil and bake until bubbly, about
20 minutes. Remove foil and cook until top is lightly browned, 10 minutes more.
2
1
Yield: 6 servings
Cheesy Chicken
Taco Casserole
from
INGREDIENTS
•  1 1/2 pounds skinless, boneless chicken breasts
•  Salt and pepper
•  1 (24 oz.) jar pasta sauce
•  9 (5-inch) corn tortillas
•  1 cup chopped cilantro
•  2 cups shredded Monterey Jack (8 oz.)
•  1 small tomato, sliced
PREPARATION
Place chicken between 2 sheets of heavy
-duty plastic wrap; flatten to 1/4-inch thic
kness using a meat mallet
or rolling pin. Brush buttermilk evenly ov
er chicken.
Combine walnuts, breadcrumbs, and sa
lt in a shallow dish; dredge chicken in m
ixture.
Pour oil into a large skillet; place over m
edium-high heat until hot. Add chicken,
and cook 3 minutes on each
side or until golden. Remove from heat;
cool slightly. Cut chicken crosswise into
thin slices.
Combine salad greens and spinach, and
arrange on each of 4 individual plates. S
prinkle with cheese, and top
with tomato halves and chicken.
2
1
Yield: 4 servings
INGREDIENTS
•  4 skinned and boned chicken breast ha
lves
•  3 tablespoons buttermilk
•  1 cup finely ground walnuts
•  1/2 cup fine, dry breadcrumbs
•  1 teaspoon salt
•  2 tablespoons vegetable oil
•  6 cups torn mixed salad greens
•  4 cups torn fresh spinach
•  1 cup (4 ounces) shredded colby-Mont
erey Jack
cheese blend
•  16 cherry tomatoes, cut in half
Walnut Chicken Salad
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3
4
17
20 Chicken Dinners