Chicken Recipes

 Serves 7

28 oz. (2 large breasts) cut into 2" squares.

5 tbsp of Cornstarch

8 tbsp of Low Soy Sodium Sauce

10 Cloves of Garlic - oh yes 10 cloves, not to worry it doesn't have a heavy garlic taste.

5 tsp. of Olive Oil

10 oz. of Broccoli Florets 

4 scallions - cut into 1/2" pieces.

1 tsp. of White Pepper, can use black.

4 tbsp of Mirin (Japanese Rice seasoning)

1 tbsp of Unpacked brown sugar

7 cups of Riced Cauliflower frozen

Toss your chicken pieces in cornstarch.

Heat olive oil in large skillet med-high heat, brown chicken, remove from pan and set on paper towel. If done in more than 2 batches, use 1/2 the oil each time. I did 2 batches; you don't want to overcrowd the chicken while it's browning.

Add scallions & garlic, sauté for 3-4 minutes, add soy sauce, mirin, white pepper, add back the chicken, turn to coat, add broccoli. Bring to boil for 5-7 minutes, reduce to simmer, sprinkle with brown sugar, mix and continue to simmer, stirring and coating chicken, cook until the sauce is almost completely absorbed into the chicken& broccoli and chicken is cooked through.

Serve over Riced Cauliflower and if you're into it, some Kimchi 🙂

Serves 6

3 chicken breast

½ of large onion sliced

½ of each red and orange bell peppers sliced.

¼ tsp of oregano and basil

S&P

1 cup of marinara sauce

¼ cup of low fat or fat free Italian cheese

3 cloves of garlic

¼ cup of chicken broth

Prep your veggies and gather your ingredients first.

3 skinless boneless chicken breasts, cut them ½ lengthwise, making 6 pieces of chicken, S&P both sides, fry with 1 tsp of olive oil in a deep skillet on high heat until brown turning once. You don’t want to cook them completely just brown them quickly, we’ll cook them later with

the sauce. Don’t over crowd your pan do in batches, if necessary, I did 3 at a time.  

Remove chicken from pan and set aside, add 1 tsp of olive oil then add sliced onion and bell pepper I used red. Typically this dish calls for mushrooms (we’re not fans of cooked mushrooms) so add those if that’s your preference.

Season peppers and onions with S&P, a ¼ tsp of basil and oregano, add garlic and a 1/4 cup of chicken broth, bring to boil, reduce heat and add back the chicken with juices right on top of the onion/peppers, then pour your sauce over the chicken. Sprinkle with ¼ cup of cheese of your choice, I used Wisconsin Premium Italian Blend, cover turn heat to medium-low and cook additional 15-20 min or until chicken is cooked through.

I always use a meat thermometer when cooking especially with chicken, it keeps me from over or under cooking it.  

Serves 6

4 tbsp. of Ketchup

8 tbsp. of Low sodium Soy sauce,

4 tbsp. of brown sugar,

4 tbsp. of Sugar in the raw, can use white  

3 tsps. of Worcestershire sauce,

dash of garlic powder

24oz. of Chicken breast cut into bite size pieces.

1 tbsp. of Cornstarch

1 tsp. of minced garlic

S&P

1 bunch of asparagus, rinsed, ends cut

Make your sauce by combining 4 tbsp of Ketchup, 6 tbsp. of Soy sauce, 4 tbsp. of brown sugar, 4 tbsp. of Sugar in the raw, 3 tsps. of Worcestershire sauce, dash of garlic in a small saucepan, bring to rolling boil, remove from heat and pour into a small bowl to cool, set aside, makes 6oz. of sauce.                                                                                             

Cut 24oz. of chicken breasts (2 large) into bite size pieces, add to a bowl or bag, toss with 2 tbsp. of soy sauce, 1 tsp of minced garlic, season with S&P, 1 tbsp of cornstarch stir to coat, cover and refrigerate at least an hour.

When ready to cook, brown chicken over med-high heat in large skillet, may have to do in batches, once all chicken is cooked add back into skillet, then add asparagus tips and sauce, mix to coat cover and cook until asparagus is tender remove lid, lower heat until sauce thickens, just a few minutes. Serve over cauliflower rice. This would work great for meal prep.

Serves 4

2 Boneless chicken breasts

½ of a medium diced yellow onion

1 tsp of Poultry seasoning

S&P

1 10oz. Can of Cream of Celery or Cream of Chicken

1 Cup of Low Sodium Chicken Broth

1 cup of frozen peas/carrots

Crockpot on Low, add your chicken.

Mix your chicken broth, cream of celery, S&P and Poultry seasoning together pour over your chicken, add your onion. Put the lid on it for 5 hrs.

For the dumplings, I used my dough recipe, using only ¼ portion of the dough for the dumplings (136-139 grams) (I’ll use the remaining dough for pizzas or sandwich rolls later) After the first rise, separate 139 grams of dough and place the rest in the fridge.  Weigh 16 – 8 gram pieces, you can do strips, I like to use a ball shape.

Place them on a cookie sheet and put in unheated oven until you’re ready to use them

At hour 4 of cooking, shred your chicken, add your frozen peas/carrots, mix and drop your dumplings on top. Replace lid and cook for another hour. 

If you like it soupier, you can mix more broth with the condensed soup.

You can use a Bisquick type mix or whatever you choose for your dumplings.

Dough Recipe:

2 cups Self-Rising Flour

5/8 cup of unsweetened applesauce

1 egg

Mix until dough ball forms and let rise (1^st rise) for an hour.

Serves 6

1 1/2 lbs chicken breast cut into 1” cubes

1/3 cups of water

1/3 cup of low sodium soy sauce

1/3 cup of Mirin, sweet seasoned rice wine

1/4 cup of unpacked brown sugar

2 TBSP hoisin sauce

1/2 TSP ground ginger

1 Tbsp minced garlic

1 large, red bell pepper, diced

1 medium zucchini, cut into 1/2” cubes

2 Tbsps cornstarch

1/4 cup of roasted peanuts (optional)

1/4 tsp of crushed red pepper flakes(optional)

1 tsp olive oil

Toss the chicken with the cornstarch. I use a large Ziploc bag add my chicken add 1tbsp cornstarch toss it around add the 2nd tablespoon of cornstarch. Shake it up, seal bag and put it in the fridge.

Heat a 12-inch nonstick skillet with 1 teaspoon of olive oil over medium high heat, add zucchini, bell pepper, and peanuts. Add the rest of the ingredients to a small bowl for the sauce.

Sauté vegetables for a few minutes. Add chicken, add sauce, stir to coat and let cook undisturbed for 10 minutes.  Reduce heat to med-low. Stir, continue to cook for another 10 to 15 minutes until chicken is cooked through and sauce has thickened.

Serves 5

1 Chicken Breast about 10oz., sliced thin about 2” long

100 grams of Egg Noodles

1 bunch of fresh spinach

1 cup of sliced mushrooms

2 scallions diced

1 Red Bell Pepper, thinly sliced

1 Tbsp of Minced Garlic

½ Tbsp of Minced Ginger

½ cup of Low Sodium Chicken Broth

2 Tbsp of Low Sodium Soy Sauce

1 Tbsp of Plum Sauce or apricot preserves

2 Tbsp of Hot Korean Paste (Gochujang) or 1 tsp of Red Pepper Flakes.

2 tsp of Cornstarch

2 tsp of Olive Oil

Bring a large pot of water to boil, add noodles (follow cooking instructions on bag/box). Drain and set aside.

Mix broth, soy sauce, garlic, ginger, plum sauce, Korean paste & cornstarch in a bowl set aside.

Heat 1 tsp of olive oil in a large skillet, add chicken, cook until no longer pink, remove to plate, wipe pan with paper towel, add 1tsp of olive oil add all veggies, cook until spinach is limp, add chicken and sauce bring to a boil, reduce heat, add cooked noodles, mix to coat. Serve when heated through.

Serves 4

2 largeish chicken breasts, thinned in half, seasoned with your favorite chicken seasonings, I use Kinder’s The Blend or Kinder’s All Purpose

1 10.5 oz. can of condensed cream of chicken soup, I used Campbell’s

½ cup of low sodium chicken broth

3 tbsp lite margarine spread, I use Imperial 27% veg oil

1 tsp black pepper

2 tbsp of fresh lemon juice

In a 12” skillet, heat butter until melted on med-high heat, add breasts. Cook until done. Remove to a plate. Add chicken broth to deglaze whisk in soup, stir in pepper and lemon juice. Reduce heat to med-low, let simmer to thicken a little. Add back chicken, top with sliced lemon, cover, cook for a few more minutes.

Serves 5

1 – 6oz. package of a vegetable based risotto, I use Right Rice, Cracked Pepper (red bag)

1lb chicken breasts tenders (or you can thin and slice 2 small breasts)

1 tbsp olive oil

2 ¾ cup of pumpkin puree’

Salt & pepper, ground rosemary

1/4 medium yellow onion, shredded

3-4 garlic cloves, chopped

Heat oil in a 12” skillet, season both sides of chicken with salt,pepper and rosemary. Once oil is hot add chicken.  Start the rice, follow instructions on package while chicken is cooking.  Once chicken is cooked through remove from to a plate, set aside.  Add garlic and onion to skillet and sauté until onion is soft, add pumpkin, 1 tsp of rosemary. Mix, simmer until heated through, stirring occasionally.  Once rice is ready add to pumpkin, stir.  Cut chicken into 1” pieces add to pumpkin, stir and cook 3-4 minutes or until heated through.

Serve, salt & pepper to taste

Serves 4

½ of a roasted butternut squash

1 cup of low sodium chicken broth (may have to use less or more depending on size of squash) Add to blender by 1/4 cup until you have the right consistency.

1 tsp of rosemary

Blend to a creamy puree.  Transfer to a small sauce pan on low heat, stirring occasionally.

2 chicken breasts, thinned in half and pounded to even out thicker sections. Season with salt, pepper and paprika.

1 tbsp of olive oil

1 bunch of Swiss char – rinse under water, remove stems and chop leaves, set aside.

1 tbsp of lite butter spread, I use Imperial 27%

Heat olive oil (med-high heat) in a large skillet, add chicken. 2 pieces at a time. Cook 5-6 minutes per side or until internal temp reaches 165 degrees. Remove to a plate/dish and cover. Repeat with remaining chicken.

Melt butter in same skillet, add char and cook until wilted. Plate puree, add chicken and char. Salt & pepper to taste.

Serves 3-4

This dish has chicken & veggies with its own sauce. All done in one pan. Super easy and tasted fantastic, with loads of healthy veggies.

1lb. chicken tenderloins or breasts thinned and sliced into about 9 pieces.

1 packet of onion soup mix, I use Lipton

1 can of condensed cream of chicken, I use 98% fat free cream of chicken by Campbell's.

Mixture of frozen veggies, honestly, I did not weigh them or measure them, just fill your dish with whatever frozen veggies you want.

Salt, pepper, paprika, garlic powder (season chicken) no specific amounts, just sprinkle a little of each on both sides.

Preheat oven 375 degrees, grease 7x11 casserole dish

Add soup to dish, then stir in onion soup mix, add frozen veggies mix until mostly coated. Top with seasoned chicken tenderloins.

Bake 35-40 minutes or until internal temp of chicken 165 degrees.

Serves 5

2 lbs. chicken breasts

2 Tbsp cornstarch

¼ cup low sodium soy sauce

6 tsp Sriracha sauce

1 tsp minced ginger

2 tsp of minced garlic

1 Tbsp honey substitute, I use Wholesum Yum or Choc Zero 

½ tsp salt

½ tsp black pepper

½ tsp smoked paprika or ¾ tsp of regular paprika

2 tsp sesame oil

2 tbsp Sweet Chili Sauce, I use Frank’s Redhot Sweet Chili Sauce

Cube chicken into bite size pieces, add to large zip lock, add cornstarch, paprika, S&P, toss/shake to  coat chicken. In a 12” skillet heat 2 tsp of sesame oil or olive oil, add chicken and cook until brown and thoroughly cooked. Remove from pan, add remaining ingredients, stir to combine add back chicken toss coat.  Garnish with spring onion and a few dashes of sesame seeds.

Alternate Protein: Shrimp

I've seen this on Instagram using Parmesan cheese which 13-17 pts for one cup with an egg. Made it WW friendly by using that fat free cheese, added a little flavor with the wing sauce and here you have delicious low point high protein pizza crust!!!

I thought the spicy wing sauce would make it spicy for me it's not. I wonder if you can use Buffalo wing sauce, make a Buffalo Chicken Crust Pizza? I may have to try that next!

Makes 1 – 10” crust (80 grams of protein)    

1 12.5oz. can of white chicken, I use Swanson’s

1 tbsp of Wing Sauce, I used Frank’s Nashville Hot

2oz. of Shredded Fat Free Mozzarella Cheese, chopped into small pieces, Kraft is what I use

Preheat oven 400 degrees, line a cooking sheet with parchment paper

Drain chicken, press out as much moisture as possible by pressing with a paper towel.

Add chicken to a bowl mix in chopped cheese and wing sauce.  Press into a 10” circle on the parchment paper.  You have to use parchment so it won’t stick.

Bake 30 minutes.  Remove from oven add your favorite pizza toppings bake an additional 15-20 minutes.

My Toppings: Pizza total 5 WW Points with toppings

2 Tbsp of Pizza Sauce, Mama Mary’s

Chopped scallions & bell pepper

1 Chicken Habanero & Tequilla Andouille Sausage, sliced thin,  I used Amylu

1oz. of Lit Shredded Mozzarella Cheese from Trader Joe’s

Serves 5

1 lb. chicken breasts, cut into 1” pieces

3 tbsp light margarine spread

3 tbsp all purpose flour

¾ cup light sour cream, I used Daisy

1 ½ cups low sodium chicken broth

¼ cup chopped flat Italian parsley

4 oz. low point fettuccine, I use Explore Cuisine, Edamame & Mung Bean

Seasoning for chicken, I used Kinder’s Salt, Pepper & Garlic blend 1-2 tsps.

In a sauce pan over medium heat, melt butter, whisk in flour until combined, add sour cream, whisk, whisk in chicken broth. Bring to a boil, reduce heat to simmer 5 minutes.  Remove from heat and set aside. 

Follow boiling directions for chosen noodles, al dente, drain and set aside.

Heat 12” skillet over medium heat, grease pan with cooking spray, brown chicken, add sauce, turn heat to low, add parsley, simmer 10 minutes.  Add pasta stir to coat and simmer until pasta is at preferred doneness.

Serves 4

2 Medium Chicken Breasts, cut in half lengthwise

½ tsp Paprika

1 tsp Garlic Powder

1 tsp Onion Powder

¼ tsp Salt

½ tsp Black Pepper

1 cup Queso Salsa, I use Tostitos Salsa Con Queso Medium

1 tsp Olive Oil

½ cup Diced Tomatoes

3 small Green Onions, chopped

Heat 12” skillet with olive oil over medium heat.  Combine seasonings and coat both sides of chicken halves. Add chicken to skillet and brown both sides, add a ¼ cup of queso over top of each piece of chicken, sprinkle with diced tomatoes, turn heat to low, cover to heat sauce and finish cooking chicken to 165 internal temp.

Remove from pan, garnish with green onions. 

Serves 6 Large portions

Mix together in a medium bowl and set aside:

1 tbsp each of Gochujang, Oyster Sauce, Hoisin Suace

½ tbsp of Mirin, Sweet Rice Seasoning

¼ tsp of ground ginger

1 tsp of minced garlic

1/3 cup of Low Sodium Soy Sauce

20 oz. of thinly sliced bite size pieces of Chicken Breasts

2 cups of baby corn or a favorite veggie of yours, mushrooms, broccoli etc…

6 diced green onions.

Heat 2 tsp of Sesame oil, medium heat in a large skillet, add chicken, fry for a minute, add  sauce, and veggies, cover and cook 5 -7 minutes, really depends on the size of the chicken pieces. Once it looks as if your chicken is just about done add a 16oz. bag of coleslaw cabbage and green onions.  Mix and continue to cook until cabbage is limp.  

Serve with a side of dumplings - 3 WW Points for 4

It makes its own gravy, doesn't need any additional seasonings. It's just a delicious filling dish.

Serves 4

2 breasts thinned, (4 pieces)

2 tbsp of Hormel Bacon Bits

1 can 98% Fat free cream of chicken condensed soup

2 oz. of crushed croutons

2 slices of Swiss Cheese, I used Great Value

S&P

Grease a 2qrt casserole dish, place chicken in 1 layer, topped with 1/2 slice of cheese each, spoon on soup, sprinkle with bacon bits and crushed croutons.

Bake 40-50 minutes at 375 degrees or until chicken is 165 degrees internal temp.

Serve with corn and mashed potatoes side salad etc...

Serves 4 – 1 Cup Portions or 8 – ½ Cup Portions

1lb. 99/1 Ground Chicken(browned)

1 tsp of Olive oil

1 Cup of Chopped Yellow Onion

1 Cup of Chopped Green Bell Pepper

1 Tbsp of Minced Garlic

2 tsp of Ground Cumin

½ tsp of Salt

¼ tsp of Black Pepper

1 tsp of Onion Powder

¼ tsp of Crushed Red Pepper Flakes

½ tsp of Chili Powder.

1-14.5 oz. can of Tomatoes & green chilis or Fire Roasted Tomatoes

2 Cups of Low Sodium Chicken Broth

1-15oz. of Kidney Beans, drained and rinsed

Heat olive in a large pot add onions, bell pepper, cook until soft, add seasonings, mix, add chicken, broth, tomatoes, stir, cover cook on low heat 2-4 hrs. add beans cook additional hour.

I usually make this dish with sirloin or chuck steak but trying to make it WW friendly, I used chicken breasts, and have to say it was really good. My husband is 1/2 Korean and he even liked it, he's adapting very well to my WW friendly cooking, he's even eating riced cauliflower over regular rice. Thanks for reading 

24 oz of Chicken breasts

3 tbsp Mirin

1 tbsp. Plum Sauce or Apricot Preserves

3 tsp Sesame Oil

1 tsp of ginger root, grated

5 cloves of garlic, grated or chopped

2 tsp. Olive oil

1/2 Onion, sliced then cut in half

4 tbsp. of Low Sodium Soy Sauce

2 tbsp. of Sugar in the Raw, substitute with white sugar or sugar substitute

Slice chicken as thin as possible. Add sliced chicken, garlic, ginger, soy sauce, mirin, plum sauce, sugar, sesame oil and black pepper in a mixing bowl, cover and marinate at least 30 minutes, I like to marinate for about 3 hrs.

Heat olive oil in frying pan, add sliced onion, cook until tender, then add marinated chicken (can do in 2 batches), stir fry until chicken is thoroughly cooked.

As pictured: Chicken Bulgogi with spicy spinach, riced cauliflower, kimchi, pork gyoza(dumpling) 5 WW Points

Serves 5

Preheat oven to 350 degrees

2 ¼ cups of fresh broccoli florets

1 10 ¾ oz. can of 98% Fat Free Condensed Cream of Chicken, I use Campbell’s 

1 10 ¾ oz. can of Cheddar Cheese Soup, I use Healthy Request by Campbell’s

2 oz. of Seasoned Croutons, lightly crushed, I like Great Value

3 cups of cubed Cooked Chicken, I used Tyson’s Frozen Chicken Breasts, defrosted.

Spray a 9x13 or equivalent casserole dish, cover the bottom with broccoli, add your cubed chicken.  Mix your soups together, pour over your chicken, top with crushed croutons.

Bake 40 minutes. 

Serves 4

25-30 oz. of chicken breasts

2 tsp olive oil

1 ½ cups of Reduced sodium beef broth

1 Tbsp All-purpose flour

1/3 tsp Paprika & of Dried thyme

1/3 tsp Table salt

1/3 tsp Onion powder

¼ tsp Black pepper

Uncooked onion(s) 1⁄2cup (optional)

Heat oven 390F degrees

Mix seasonings in small bowl, coat chicken in olive oil then sprinkle with mixed seasoning, coat both sides.

In small bowl add beef broth and whisk in flour. Pour broth/flour mixture in a greased casserole dish add sliced onion, cook for 20 minutes. Remove from oven and add seasoned chicken, cook an additional 30 minutes or until chicken is cooked to 165 internal temp. Remove chicken from dish, whisk gravy and serve over chicken.

30 oz. of Chicken Breasts, cut ½ lengthwise to thin

1 tsp of oregano

1tsp of basil

1/4 tsp of poultry seasoning

60 grams of Croutons

1-10oz. Can of 98% Fat Free Cream of Chicken, I use Campbell’s

4oz. of Reduced Fat Mozzarella Shredded Cheese, I use Lucerne

Lay halved chicken in a 9x13 casserole dish, season with salt and pepper.  Mix your oregano, basil poultry seasoning.  Pour cream of chicken over the breasts, sprinkle the seasoning over top that.  Add your Mozzarella cheese, covering the cream of chicken soup.  Put your croutons in a zip lock bag and crush just until they're broken up, you want them chunky, not fine breadcrumbs, sprinkle over cheese. 

Bake at 350 degrees for 30-45 minutes or until chicken is cooked through.

Serves 5 – about 4 balls each

For the meatballs:

13oz. chicken breast cut into large cubes

1 cup of black beans

1/4 cup of grated yellow onion

1/4 cup of regular plain breadcrumbs

1 tsp each: garlic powder, onion powder

2 tsp each: Worcestershire sauce, low sodium soy sauce and ground mustard powder

For the gravy:

3 tbsp of lite vegetable spread (butter)

1 Maitake mushroom chopped or 8-10 medium mushrooms

1/2 of a large yellow onion, sliced 1/4" thick then halved

4-6 garlic cloves, minced or chopped

3 tbsp of flour

2 cups of low sodium beef broth

2 tsp each of Worcestershire, Dijon mustard and low sodium soy sauce (mix together in a small bowl and set aside).

Using a blender add chicken and blend on low about 10 seconds, until no chunks remain.

To a large bowl add: spices, sauces, and breadcrumbs, mix that up into a paste, add beans and mash together, add chicken and mix until well combined.

Roll 18-22 meatballs, I got 22 at 1 1/2 tbsps each. Fry until cooked through in a large greased skillet, I used PAM. Remove to a plate.

To skillet add: Melt 1 tbsp of lite butter, add mushrooms, let cook 3-4 minutes over med-high heat, add onion, cook for 3 minutes, mix in garlic, stir 30 seconds. Mix in 2 tbsp of butter, let melt. Sprinkle flour over top and mix, Whisk in beef broth. Add Dijon mixture. Bring to simmer, add back birdballs and cook 4 minutes.  Serve over potatoes, cauliflower rice, rice, or noodles.

Serves 4

2 Chicken breasts- halved lengthwise

2/3 cups of low sodium chicken broth

1 cup of unsweet almond milk

2 tbsp of lite margarine spread, I use Imperial 27%

2 tbsp of flour

4 cloves of garlic, minced/chopped

5 cups of spinach

1 tbsp of olive oil

Salt and pepper both sides of chicken. In a large skillet, on medium heat, add olive oil. When oil is hot, add chicken, cook thoroughly /browning on both sides. Don’t over cook, remove to a plate.  Add butter and garlic to skillet and cook until fragrant. Sprinkle garlic with flour, whisk to coat, whisk in chicken broth, then whisk in milk, bring to boil. Add spinach and cook until limp. Add back in chicken.  Chicken will still be warm, no need to reheat in sauce. 

Serves 6-8

1lb. chicken tenders or thin and cut one large chicken breast into thin strips. I cut into 8-9 strips, then will slice up thinner/smaller once cooked.

1 tbsp tomato paste

1 tbsp olive oil - healthy fat

1 tsp smoked paprika

2 tsp chili powder

1 tsp ground cumin

4-6 minced garlic cloves

¼ cup low sodium chicken broth

1 large bell pepper, can be red, yellow, or green or a mixture, cut into thin strips

½ medium yellow onion, cut into rings, then halved (strips)

In a 12” skillet, heat oil over med-high heat, season chicken (both sides) with garlic salt & pepper, cook chicken until brown and cooked through. Remove to a plate. Add garlic, onions, and peppers to pan, sauté until soft. Cut rested chicken strips in half or 3rds. Remove onions/peppers to same plate.

Turn heat to medium, add broth and tomato paste to pan, stir, mix in all seasonings, add back in chicken/peppers. Stir to coat, heat a few minutes while stirring/mixing just to meld it all together.

Serve on your favorite low point tortilla & cheese top with lime juice & cilantro.