Italian chicken pita

150 sugar calories

~Shopping List~

  • 1/2 chicken breast
  • 1 whole-wheat pita
  • 2 slices provolone
  • 1 Tbsp marinara sauce (no sugar added)
  • 1-2 Tbsp fresh basil, chopped
  • 1/4 cup spinach
  • Salt and pepper

~To do~

Heat grill or broiler on high.  Brush chicken with olive oil and season with salt and pepper.  Place chicken in broiler on grill, and cook until no longer pink inside and juices run clear, about 10 minutes each side.  When done, slice chicken thinly.  Fill pita with chicken, marinara, basil, spinach, and cheese, season with salt and pepper.

~Alternatives~

Replace the pita with 3/4 cup whole-wheat pasta.

Chicken salad stuffed tomatoes

0 sugar calories

~Shopping List~

  • 1 hollowed out tomato
  • 1/2 cup cooked chicken, shredded
  • 2 Tbsp mayonnaise
  • 1/2 sliced scallion
  • 1 Tbsp chopped cilantro
  • 1 tsp lime juice
  • Pinch garlic powder
  • Pinch cumin
  • Pinch chili powder
  • Salt and pepper

~To do~

In a small bowl, mix chicken, mayo, scallion, cilantro, lime juice, garlic powder, cumin, chili powder, and salt and pepper to taste.  Fill tomato with chicken mixture.

~Alternatives~

Use rotisserie chicken or keep cans of chicken for this recipe.

Classic Chicken-Spinach Lasagna

~ Shopping List ~

  • 12 lasagna noodles
  • 1 large onion
  • 1 clove garlic
  • 2 tablespoons olive oil
  • 1.33 lbs. cooked shredded chicken
  • 2 jars (700ml each) pasta sauce
  • 1/4 cup fresh chopped parsley
  • 500 grams ricotta cheese
  • 300 grams fresh chopped (cooked) spinach
  • 1 egg
  • 3/4 cups mozzarella cheese

~ What to do ~

Preheat oven to 350 degrees (F).  Cook lasagna noodles according to package.

Sauté onion and garlic in oil until tender.  Add chicken.  Stir in pasta sauce and parsley.  Simmer for 5 minutes.

In a separate bowl combine ricotta cheese, spinach and egg.

Assemble the lasagna:  Spread 1/4 of the sauce mixture in the bottom of a 13″ x 9″ baking dish.  Top with 3 noodles, another 1/4 sauce, another 3 noodles, ricotta cheese mixture, another 3 noodles, another 1/4 sauce, the 3 remaining noodles, the remaining sauce.  Finally, top with mozzarella.

Cover with foil and bake for 45 minutes.  Remove foil and bake another 15 minutes (or until bubbling).  Let cool 15 minutes before serving.

This is a great prepare ahead meal.

 

Italian Bake

~ Shopping List ~

  • 3 lbs chicken breast (cooked and shredded)
  • 6 sausages (cooked), optional
  • 2 jars spagetti sauce
  • 1 lb penne
  • 3/4 cup mozzarella cheese (or italian cheese mix)
  • 500 grams ricotta cheese
  • 300 grams fresh, chopped, cooked spinach
  • 1 medium onion
  • 1 medium bell pepper

~ What to do ~

Cook pasta according to package directions.  Mix all ingredients except mozzarella in bakcing dish.  Top with mozzarella cheese and back at 325 degrees (F) for 45 minutes.