Sunday, March 31, 2013

Lighter Chicken Broccoli Alfredo

Tonight I made a favorite of mine, Chicken Broccoli Alfredo. I modified a recipe claiming to be a skinny chicken alfredo. While the sauce is lower in calories, I am not to sure of the Skinny title so I changed it a bit. Alfredo is normally a heavy dish, and greek yogurt gives us creaminess here without a boatload of calories. 


3 heads broccoli, chopped into florets

Sea Salt
4 Chicken Breasts
16 ounces fettuccine
4 tablespoons extra virgin olive oil
4 teaspoons minced garlic
4 tablespoons flour
2 cups chicken broth
1/2 cup plain FAGE Total 0% greek yogurt
3/4 cup 1% milk
1/4 teaspoon pepper
1 1/2 cups freshly grated Parmesan cheese


Preheat oven to 425 degrees. 

In a bowl, toss the broccoli florets with sea salt, to taste.

On a cookie sheet, place the broccoli on a piece of parchment paper. Place in oven for 20 minutes.

While broccoli is cooking, I used a George Foreman, but you may use your preferred method. The original suggests grilling. 

After the chicken cools, cut into bite size pieces.

Cook the pasta according to the package directions. Drain and set aside.

Heat the olive oil in a saucepan over medium-low heat. Once that is warm, add the garlic and cook for 1-2 minutes.

Whisk in the flour until smooth, about 2 minutes. Gradually whisk in the chicken broth, greek yogurt, milk, and pepper.

Bring the mixture to a low boil, stirring constantly. Turn the heat down to low and gently stir until thick.

Add in parmesan and stir until melted.

Then add the cooked chicken and broccoli to sauce mixture, followed by the cooked pasta. 

Toss until evenly coated. 

Devour, and there may even be leftovers depending on your family. Enjoy!

Recipe taken and revised from:

Tuesday, March 12, 2013

Creamy, Cheesy Chicken Enchiladas

Last night I made an awesome dinner. It involved creamy, slightly spiced, velvety sauce. It involved chicken and lots of gooey cheese. It involved both of these combining for an explosion of flavor in your mouth. Need I say more or move on to how you can replicate my deliciousness?


15 soft taco shells
3 cups rotesserie chicken, shredded
2 cups Monterey Jack cheese, shredded
4.5 Tbsp. butter
4.5 Tbsp. flour
3 cups chicken broth
12 oz. sour cream
1 (4 oz) can diced green chillies


Preheat oven to 350 degrees.  Retrieve a 9x13 pan to put the enchiladas in.

Shred the chicken to desired consistency. 

Mix in 1 cup of the cheese until evenly mixed.

In a medium sauce pan, melt butter. Add flour and whisk until the consistency is smooth.

Add broth and whisk until smooth. Heat until mixture thickens and it bubbles.

Turn off heat. Stir in sour cream and chiles. It is important to not let it boil or the sour cream will curdle, undoing the deliciousness you are creating.

Now bathe the enchiladas in the mixture. Do not be shy. 

Top with remaining cheese and place in oven for 23 minutes . (May place in broiler for 3 minutes to brown cheese: Not personally tested or approved.)

Pull out and try not to burn your mouth while inhaling or undo months of dieting.

Saturday, March 2, 2013

Parmesan Kale Chips

Today I went to BJ's with the family and stumbled upon a massive bag of kale for  1.99. Who wouldn't buy that knowing the deliciousness that Kale Chips are. I had a disbeliever in the family (my mom) and I think I was able to successfully get that Yucky, Kale is garnish not food thought out of her head.


1 Tbsp. Olive Oil
2 Tbsp. Parmesan, divided
1/3 (16 oz) bag of kale (Can easily double but may need  more ziplocks)
Gallon sized Ziplock Bag
Sea Salt (Optional)


Preheat oven to 300 degrees.

Mix olive oil and 1 tablespoon Parmesan cheese in Ziplock bag until combined.

Put kale in bag and seal shut.

Shake to evenly coat the kale.

Then open the bag partially to squeeze the air out. Close bag and massage ingredients into kale to let the tough leaves absorb the flavors.

Place kale chips evenly spread on a cookie sheet and bake for 30 minutes.

Enjoy, and curse the fact you didn't buy enough kale because your whole family may want in on the deliciousness.