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Eating healthy doesn’t mean that you have to sacrifice flavor! This chicken is loaded with flavor and is good for you too! My entire family loved it (including my pickiest eaters).

¼ cup honey
¼ cup balsamic vinegar
¼ cup minced fresh rosemary ( or 1 teaspoon dried rosemary )
2 tablespoons olive oil
salt and pepper to taste
5-6 boneless ( skinless chicken breasts )
5
http://tone-and-tighten.com/2015/12/honey-rosemary-grilled-chicken.html
See the full directions on my site
Nutritions

Calories
318

Sodium
922mg
38% DV

Fat
12g
19% DV

Protein
29g
58% DV

Carbs
20g
6% DV

Fiber
1g
7% DV

Sometimes comfort food (like Chicken Parmesan) can be loaded with fat and calories, but there are many ways to lighten them up and make them a little more healthy. This is one of my favorite ways to make chicken parmesan – instead of deep frying it, bake it in the oven! It still has all the flavor with a much smaller amount of calories.

3-4 boneless ( skinless chicken breasts can also use chicken tenders )
1?3 cup fresh grated Parmesan cheese (shredded)
1?3 cup grated Parmesan cheese (powdered pizza topping cheese)
1 1?4 cups panko breadcrumbs
1 teaspoon Italian seasoning
1?4 teaspoon garlic powder
salt and pepper to taste
3 large eggs ( beaten )
1 (26 oz) jar marinara sauce
4
http://tone-and-tighten.com/2015/09/baked-panko-chicken-parmesan.html
See the full directions on my site
Nutritions

Calories
380

Sodium
1915mg
79% DV

Fat
11g
17% DV

Protein
47g
94% DV

Carbs
14g
5% DV

Fiber
4g
17% DV

One of my kids’ favorite meals is chicken nuggets, but let’s be honest . . . the ingredients that are in those frozen chicken nuggets are anything but chicken. These nuggets are so easy to throw together and both kids and adults will love them!

1½ pounds boneless, skinless chicken breasts (about 3 chicken breasts), cut into bite-sized pieces
salt and pepper to taste
2 tablespoons olive oil
½ cup Italian seasoned bread crumbs
¼ cup panko bread crumbs
¼ cup grated Parmesan cheese
olive oil spray ( like Pam or other non-stick cooking spray )
5
http://tone-and-tighten.com/2015/02/healthy-baked-chicken-nuggets.html
See the full directions on my site
Nutritions

Calories
221

Sodium
367mg
15% DV

Fat
9g
14% DV

Protein
8g
16% DV

Carbs
25g
8% DV

Fiber
1g
6% DV
1 pound boneless ( skinless chicken breasts )
2 (10.75 ounce) cans condensed cream of chicken soup
1 cup salsa
2 cups frozen corn
1 (15 ounce) can black beans ( rinsed and drained )
1 1/2 cups water
1 teaspoon cumin
1/2 teaspoon dried cilantro
1 cup cheddar cheese ( shredded )
tomato ( optional topping )
avocado ( optional topping )
sour cream ( optional topping )
crushed tortilla chips, optional topping.
6
Spray slow cooker with nonstick cooking spray. Place chicken into slow cooker. In a bowl, mix together cream of chicken soup, salsa, corn, black beans, water, cumin, and cilantro. Pour over chicken in slow...
See the full directions on my site
Nutritions

Calories
1076

Sodium
629mg
26% DV

Fat
53g
82% DV

Protein
27g
55% DV

Carbs
47g
16% DV

Fiber
13g
53% DV
6 boneless ( skinless chicken breasts )
Salt and pepper ( to taste )
1 (14 ounce) can whole berry cranberry sauce
1 (8 ounce) bottle Catalina dressing
1 (1 ounce) envelope dry onion soup mix
1 cup Craisins ( dried cranberries )
1 cup chopped pecans
6 cups cooked rice
8
Preheat oven to 350 degrees F. Spray a 9x13-inch baking dish with nonstick cooking spray. Place chicken breasts in prepared dish and sprinkle with salt and pepper, to taste. In a mixing bowl, whisk together...
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Nutritions

Calories
2024

Sodium
912mg
38% DV

Fat
131g
202% DV

Protein
25g
50% DV

Carbs
72g
24% DV

Fiber
6g
24% DV
1 Tablespoon olive oil
8 boneless ( skinless chicken thighs )
Salt and pepper ( to taste )
1/2 cup soy sauce
1/2 cup ketchup
1/2 cup honey
3 teaspoons minced garlic
1 teaspoon ginger ( minced )
2 Tablespoons sriracha
1 teaspoon lime juice
4 cups cooked rice ( for serving )
Cilantro ( for garnish )
8
Heat olive oil in a pan over medium high heat. Season chicken thighs with salt and pepper, and place in heated oil. Let cook on a few minutes on each side until just browned. Place seared chicken thighs in...
See the full directions on my site
Nutritions

Calories
1278

Sodium
2167mg
90% DV

Fat
83g
129% DV

Protein
32g
64% DV

Carbs
29g
9% DV

Fiber
3g
12% DV
1 1/2 pounds chicken breasts
2 teaspoons blackened seasoning
1/2 teaspoon salt
!Pineapple Salsa:
1 1/2 cups fresh pineapple ( diced )
1/2 cup red bell pepper ( diced )
1/2 cup red onion ( diced )
1/4 cup chopped fresh cilantro
2 Tablespoons lime juice ( about 1 lime )
Dash of salt
!Homemade Blackened Seasoning:
1 1/2 Tablespoons paprika
1 Tablespoon garlic powder
1 Tablespoon onion powder
1 Tablespoon ground thyme
1 teaspoon cayenne pepper
1 teaspoon dried basil
1/2 teaspoon oregano
6
In a small bowl, mix together all ingredients for blackened seasoning. Store in an air-tight container in a cool, dry place. Preheat grill to medium-high heat. Rub both sides of chicken breast with...
See the full directions on my site
Nutritions

Calories
65

Sodium
219mg
9% DV

Fat
2g
3% DV

Protein
1g
3% DV

Carbs
16g
5% DV

Fiber
4g
16% DV
8 ounces orzo pasta
1/2 cup olive oil
1/3 cup white wine vinegar
2 teaspoons dijon mustard
1 teaspoon garlic powder
1 teaspoon oregano
1 teaspoon basil
1 teaspoon onion powder
1/2 teaspoon salt
1/4 teaspoon pepper
1 cup grape tomatoes
1/2 cup kalamata olives
1/2 cucumber ( cubed )
2 chicken breasts ( cooked and cubed )
2 ounces crumbled feta cheese
4
Cook pasta according to package instructions. Drain and set aside. In a small bowl, combine olive oil, vinegar, mustard, garlic powder, oregano, basil, onion powder, salt, and pepper. In a large bowl, mix...
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Nutritions

Calories
393

Sodium
1165mg
48% DV

Fat
37g
58% DV

Protein
3g
7% DV

Carbs
12g
4% DV

Fiber
2g
8% DV
597

Skinny Chicken Alfredo Recipe

2 1/2 cups low fat milk
4 ounces low fat cream cheese
3 Tablespoons flour
1 teaspoon salt
1 Tablespoon butter
3 teaspoons minced garlic
2/3 cup grated parmesan cheese
2-3 chicken breasts ( cooked and sliced )
8 ounces fettuccine pasta
fresh parsley ( for garnish )
6
Place milk, cream cheese, flour and salt in a blender and blend until smooth. In a skillet over medium heat, melt butter and saute garlic for 1 minute. Add milk mixture to the pan and stir constantly for...
See the full directions on my site
Nutritions

Calories
226

Sodium
1348mg
56% DV

Fat
9g
14% DV

Protein
24g
48% DV

Carbs
9g
3% DV

Fiber
1g
6% DV
1 (8 ounce) package cream cheese
12 slices of bacon ( cooked and crumbled )
4 cups cooked ( shredded chicken )
1 (1 ounce) package dry Ranch Dressing mix
2 cups shredded Monterrey Jack cheese
3-4 Tablespoons green onion ( chopped )
20 ( 6-inch flour tortillas )
Salt ( to taste )
Nonstick cooking spray
20
Preheat oven to 425 degrees F. Cover a large baking sheet with aluminum foil and spray lightly with cooking spray. Mix together cream cheese, bacon, chicken, cheese, and green onions. Add in about 1/2 of...
See the full directions on my site
Nutritions

Calories
528

Sodium
817mg
34% DV

Fat
50g
78% DV

Protein
8g
16% DV

Carbs
1g
0% DV

Fiber
1g
4% DV

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