Parmesan Chicken Quinoa Bake



4 chicken breasts

1 cup quinoa, uncooked

1 green pepper, diced

1.5 cups mushrooms, diced

1/2 cu onion, diced

3 cups spaghetti or marinara sauce

1 cup chicken broth

1 egg

1 tbsp minced garlic

2 tbsp flour

1 cup parmesan cheese

1 tbsp garlic powder

salt and pepper to taste



1.Preheat oven to 375 degrees Fahrenheit.  Place the quinoa and diced vegetables at the bottom of a large greased baking dish.  Add the marinara sauce, chicken broth, and garlic to the dish, then stir everything together.

2. In a bowl, combine the parmesan cheese, garlic powder and flour.  Place the egg in another bowl.  Dip both sides of the chicken breasts in the egg and then the parmesan mixture.  Place the chicken on top of the quinoa and vegetable mixture.

3. Sprinkle a bit more parmesan on top of the chicken breasts.  Season with salt and pepper to taste.  Bake in the oven for 20 minutes uncovered, then cover with aluminum foil and bake for another 40 minutes.


Buffalo Chicken Veggie Bake



2 chicken breasts

2 cups cooked pasta

3 cups of veggies of your choice: mushrooms, carrots, broccoli, pepper, etc…

1/2 onion, diced




3 tbsp. olive oil

3 tbsp flour

2 cups unsweetened almond milk or skim milk

salt, pepper, mustard powder to taste

1/3 cup shredded cheese

1/8 cup Frank’s Red Hot sauce (or more depending on your heat tolerance)

1/2 cup plain Greek yogurt



1.Cook the chicken in a saucepan, adding the veggies about 5 minutes before it is done to cook them as well.  Cook pasta according to package instructions.

2. In a saucepan, heat the olive oil.  Add the flour slowly while whisking.  Then slowly add the milk, continuing to whisk.  Bring to a boil as you whisk.  Add the onions, salt, pepper, mustard powder, Greek yogurt and hot sauce.

3. In a casserole dish, mix the pasta, chicken, veggies and sauce.  Top with more cheese if you wish.  Place in a 375 degree Fahrenheit oven for 20 minutes or until it is bubbly.

Healthy General Tso’s Chicken



2 chicken breasts, sliced

2 tbsp. and 1 tsp. cornstarch, divided

1 tsp. sesame oil

2 cloves, garlic, minced

1/2 tsp. ginger

2 tbsp. soy sauce

1/2 cup chicken broth

1 tbsp. rice wine vinegar

2 tbsp. tomato paste

2 tsp. hoisin sauce

1 tsp. maple syrup

2 tbsp. cold water

2 green onions



1.Preheat oven to 375 degree Fahrenheit.  Coat the sliced chicken with the 2 tbsp. of cornstarch.  Lay it on a greased cookie sheet and bake in the oven for 20 minutes.

2. In a pan, heat the oil and garlic.  After a few minutes, stir in the ginger, soy sauce, broth, vinegar, tomato paste, hoisin and maple syrup.  Bring to a boil while stirring constantly.  Reduce the heat and simmer for about 5 minutes.

3. Put 1 tsp of cornstarch in the water, making a thickening paste.  Add it to the sauce and stir, it should be getting thicker.

4. Coat the chicken with sauce, sprinkling green onions and sesame seeds (optional).

Healthy Cheesy Dijon Chicken Rice


Ingredients: (for 1)

1 chicken breast

1 cup chicken broth

1/2 cup of rice or quinoa, uncooked

1 cup broccoli

1/2 tsp. salt, pepper, dill

1 clove garlic, minced

1/2 cup milk

2 tsp. flour

1/3 cup plain greek yogurt

2 tsp dijon mustard

sprinkle of graded cheese


1.In a pan, place the chicken broth and bring to a boil, add the quinoa or rice.  Cook for 1/2 of the time on the package instructions.  At the halfway point, add the diced broccoli and heat the rest of the time.

2. At the same time, cook the diced chicken.

3. When the rice and broccoli is finished cooking, remove from the pot.  Add the milk and heat to a boil, stir in the flour and mix well to form a roux.  Add the dijon mustard and greek yogurt, stirring well.

4. Combine the rice broccoli mixture, chicken, sauce and spices.  Stir together and place in a greased baking dish.  Cook in the oven for 15 minutes, add the cheese on top and heat for another 5 minutes.

Thai Chicken Zoodles with Peanut Sauce



2 tbsp. olive oil

2 chicken breasts

2 large zucchini, spiralized

1 large carrot, sliced

1/2 red pepper, sliced

1/3 cup bean sprouts

1/2 cup green onions, diced


Spicy Peanut Sauce

1 garlic clove

4 tbsp. peanut butter, heated

juice of 1 lime

3 tbsp. soy sauce

2 tbsp. cilantro

1/2 tsp. ginger

1/4 tsp. red pepper flakes



1.In a bowl, whisk together the ingredients for the peanut sauce.  Cook the chicken breasts in olive oil in one pan, the vegetables on zoodles in another pan.

2.  Place the chicken with the vegetables and then stir in the spicy sauce.

Chicken Yakisoba



2 cups cabbage

1 medium onion, diced

2 carrots, sliced

1 small crown of broccoli

2 tsp. ginger

1 chicken breast

2 tbsp. olive oil

2 packages of ramen noodles, no seasoning from package

1/4 cup soy sauce

1/4 cup worcestershire sauce

2 tbsp. ketchup

1 tbsp. sriracha sauce

1 tbsp. sugar



1.Start a pot with boiling water and cook the ramen noodles according to package instructions.  Dice the chicken breasts and cook in a frying pan with some oil.


2. Once the chicken is cooked through, add the vegetables and ginger.  Cook for 10 minutes, stirring often.

3. In a small bowl, mix the soy sauce, worcestershire sauce, ketchup, sriracha and sugar.  Add to the noodles and chicken.

Lighter Chicken Alfredo with Zucchini Noodles



5 medium zucchini, spiralized

1 tbsp. olive oil

2 chicken breasts, cubed or sliced

1/2 tsp. each sea salt, garlic powder, oregano, thyme, black pepper

1/4 tsp. paprika


For the sauce:

2 cloves garlic, minced

1 small shallot, minced

2 tbsp. butter

2 tbsp. flour

1/2 tsp. thyme

1/4 tsp. oregano

1  3/4 cups milk

1/2 cup chicken broth

1/4 cup Parmesan cheese

parsley, salt and pepper to taste



1. After spiralizing the zucchini, cook it in a bit of oil until it is softened, but not too mushy.  In a small bowl, sift the sea salt, paprika, garlic powder, oregano, thyme and black pepper.  Coat the chicken with the spices and then cook the chicken in a saucepan.

2. To make the alfredo sauce, in a saucepan put the 2 tbsp. of butter and melt.  Add the garlic and shallots, cooking until they are fragrant.  Slowly add the flour and stir until it is mixed.  Stir in the milk and stock, whisk it until there are no lumps.  Season with salt, pepper, oregano and thyme. Then add in the Parmesan cheese and let it cook for 5 minutes until it thickens.

3. When it is all complete, place the zucchini noodles down, top with chicken and then sauce.  Add more parsley, salt and pepper if desired.