Easy Anabolic Chicken Burritos

Difficulty: EASY
Servings: 8
Nutrition Information
Calories: 450
Protein: 59g; Carbohydrates: 17g
Monosaturated Fat: 4g; Polyunsaturated: 1g;
Saturated: 4g; Fiber: 10g

About This Recipe

---

This basis for this recipe comes from a blog reader, Mike Hulz, former (and most winning) men's basketball coach at Minot State University. Mike's original recipe made 5 servings. Here I have increased the servings to 8; and kicked up the protein by using more chicken and adding cottage cheese and black beans to the filling. I used one 17.5 oz. package of Large Whole Wheat Tortillas (by La Tortilla Factory). I also used one large can RoTel diced tomatoes and green chilies in place of regular diced tomatoes. The RoTel along with the pepper jack cheese provide plenty of heat, so I omitted the jalapeno pepper from Mike's original recipe. With 59 grams of protein, 10 whopping grams of fiber, and a mere 17 grams of carbs, this is a muscle-building, fat-burning powerhouse! Most of all, they'll be back for more. They're that good!

Ingredients

---

• 2 Tablespoons Extra Virgin Olive Oil (EVOO)
• 1 large Onion (diced)
• 3 Cloves Garlic (pressed)
• 2 teaspoons Cocoa Powder
• 1 teaspoon Ground Cumin
• 1 teaspoon dried Oregano (crushed)
• 1/2 teaspoon Salt
• 1 28 oz. Can RoTel Diced tomaotes and Green Chilis
• 4 oz. Reduced Fat Pepper Jack Cheese (shredded)
• 4 oz. Reduced Fat Marble Jack Cheese (shredded)
• 1 Cup Low Fat Cottage Cheese
• 1 (15.25 oz) Can Black Beans (thoroughly rinsed and drained)
• 1 (3.8 oz) Can Sliced Pitted Black Olives
  
• 3 Lbs. Boneless, Skinless Chicken Breast
• Ground Cumin, Garlic Salt, and Fresh Ground Pepper to taste

Directions

---

Prepare and Grill Chicken
Sprinkle both sides of chicken breasts with garlic salt, ground cumin, and fresh ground pepper to taste.

Grill over medium high heat just until chicken is opaque throughout and juices run clear. Rest chicken breasts at least 15 minutes before dicing or shredding.

Prepare Sauce: Heat EVOO in medium saucepan set over medium heat. Add garlic and onion and saute until translucent. Add cocoa powder, cumin, oregano, salt, and RoTel. Simmer over low heat 15 minutes to infuse flavors.

Prepare Filling: Into a bowl, combine diced or shredded chicken, black beans, cottage cheese, pepper jack cheese, black olives, and about 1/3 of the sauce.

Assemble Burritos: Spray a 9x13 glass baking dish with cooking spray (for easy cleaning later). Spoon a small portion of the tomato mixture into the bottom of the baking dish to just cover the bottom. Divide the chicken mixture evenly among the 8 tortillas. Fold each tortilla together from each end, overlapping in the middle, making a square package to hold the chicken. Place each seam-side-down in the baking dish, pressing them together to fit.

Spoon the remaining tomato mixture over the top; top with Marble Jack Cheese.

Bake uncovered in a preheated 350 degree F. oven about 45-50 minutes until bubbly. Optionally serve with lowfat sour cream and your favorite fresh salsa from the deli.

Warm Chicken Caprese Spinach Salad

Difficulty: SUPER EASY and FAST
Servings: 4

Nutrition Information:
Calories: 471

Protein: 44g

Carbohydrates: 41g (all clean); Fiber: 10g!
Monosaturated Fat 8g; Saturated Fat 4g;
Polyunsaturated Fat 2g




About This Recipe

---

This warm entree salad is an Italian taste treat--flavored with tomatoes, basil, and balsamic vinegar.  It's not only high in protein and low in calories and fat, it packs 10 whopping grams of dietary fiber.  Moreover, it has no starch, so it's a perfect quick and easy supper for anyone who is insulin resistant or diabetic.  Best of all, the taste is fantastic!

Ingredients

---

• 4 Boneless Chicken Breast Halves
• Montreal Chicken Seasoning
• 2 Tablespoons Extra Virgin Olive Oil (EVOO) divided
• 3 Cloves Garlic
• 2 Baskets Red Grape Tomatoes (or 1 Basket Red and 1 Basket Yellow)
• 1 (6 oz) Bag Baby Spinach Leaves
• 1 (6 oz) Can Medium Ripe Black Olives (halved)
• 1 (15.5 oz) Can Great Northern Beans (thoroughly rinsed and drained)
• 2 (1 oz) Packages Fresh Basil (minced)
• 1/2 Cup Minced Italian Parsley
• 4 Tablespoons Balsamic Vinegar
• 1/2 teaspoon each Salt and Freshly Ground Black Pepper (or to taste)
• 1/2 Cup Parmesan Cheese (shredded or grated)

Directions

---

1. Sprinkle Montreal Chicken seasoning on both sides of chicken breasts.
   
   
2. Add 1 Tablespoon EVOO to a medium saute pan set over medium heat. Add the chicken breasts and saute about 10 minutes, turning once, until internal temperature is 165 degrees F. Transfer to a platter and tent with foil.
   
   
3. In the same pan, add the second tablespoon EVOO and the pressed garlic, stir until aromatic. Add the Tomatoes, Beans, Black Olives, and salt and pepper. Saute 4-5 minutes and add the Balsamic vinegar. Remove from heat and stir in minced basil and parsley.
   
   
4. Divide spinach leaves among 4 dinner plates.
   
   
5. Slice chicken breasts on the bias and top each spinach bed with 1/4 of the chicken.
   
   
6. Ladle the hot tomato/balsamic mixture over the chicken and garnish generously with Parmesan cheese.

Low Fat Fettuccine Alfredo with Grilled Chicken

Difficulty: EASY
Servings: 6

Nutrition Information For Sauce and Chicken (excluding pasta)
Calories: 329
Sat fat: 5g; polyunsaturated 1.5g; monosaturated 7g
Protein 37g; Carbohydrates 10g
Nutrition information for pasta varies by brand (see package for details)

About this Recipe

---

I was challenged by FoodieMama to create an Alfredo Sauce that trumped the taste and texture of her traditional high fat, heavy whipping cream and butter version.  Once again, the competitive Anabolic Gourmet rose to the challenge and created yet another crowd pleaser that is both low fat and tasty! Alfredo sauce is very easy and takes only minutes to prepare. This recipe uses fresh garlic, extra virgin olive oil, and fat-free half and half. The taste and texture is awesome, and no one would ever guess that this dish is low fat.  The seasoning for the chicken very much compliments the Alfredo Sauce.

Ingredients

---

Chicken

• 6 medium (about 6 oz. each) Boneless, Skinless, Chicken Breast Halves
• 4 Cloves Garlic, peeled and smashed with the broad side of a chef's knife
• 1 teaspoon ground cinnamon
• 1/2 teaspoon ground ginger
• 1/4 teaspoon ground cloves
• 1/4 teaspoon ground nutmeg
• Salt and freshly-ground Black Pepper to taste

Alfredo Sauce

• 4 Cloves Garlic, pressed
• 3 Tablespoons Extra Virgin Olive Oil
• 2 Tablespoons All Purpose Flour
• 2 Cups Fat-Free Half and Half
• 1/2 Cup Skim Milk
• 1 Cup Grated Parmesan Cheese
• 1/4 teaspoon Ground nutmeg
• Freshly grated black pepper to taste

• 1 Pound Barilla Plus Multigrain Fettuccine or Bow Tie Pasta (For the ultimate in taste and nutritional value, try your hand at Body Builders' High Protein Fettuccine)
• Shredded Parmesan Cheese for garnish

Directions

---

1. Make spice mixture for chicken: Combine cinnamon, ginger, cloves, and nutmeg in a small cup and stir to thoroughly combine.
   
2. Prepare Chicken: If chicken breasts are thick, flatten them some by pounding, rough side up, between two pieces of plastic wrap. Thoroughly rub both sides of each chicken breast with the smashed garlic cloves. Generously season both sides of chicken breasts with salt and freshly-ground pepper.  Last, lightly sprinkle both sides of each chicken breast with about 1/2 teaspoon of the spice mixture. Cover with plastic wrap and refrigerate until ready to grill.
   
3. Grill chicken just until juices run clear and chicken is completely opaque. Do not over-cook or the chicken will be dry. Rest chicken breasts for 10 minutes and thinly slice on an angle.
   
4. Prepare Alfredo Sauce: Into a medium saucepan set over medium heat, combine olive oil and pressed garlic. Saute until garlic bits are slightly softened (about 3 minutes). Add the flour and cook 3 minutes whisking constantly. Add the fat free half and half, plus the skim milk and bring just to a boil. Whisk in remaining ingredients and keep sauce warm until ready to serve.
   
5. Cook pasta according to package directions, and thoroughly drain.
   
6. Toss pasta with about 3/4 of the Alfredo sauce, divide pasta among 6 pasta bowls, top with sliced chicken, and drizzle with remaining sauce. Optionally garnish with additional shredded Parmesan cheese.

Mango Tango Chicken Salad for Two

Difficulty: EASY
Servings: 2
Nutrition Information
Calories:  456
Protein:  54g; Carbohydrates 38g; Fiber 5.2g
Fat:  Saturated 1.8g; Polyunsaturated 1.6g; Monosaturated 5.7g
Weight Watcher Points Plus: 11

About this Recipe

---

The combination of spices used in seasoning the chicken breasts and the dressing marry with the mango extremely well.  This is an easy and quick healthy entree salad with a zesty low fat dressing.

Ingredients

---

Spice Mixture

---

• 2 teaspoons Ground Ginger
• 1 teaspoon Ground Cinnamon
• 1/4 teaspoon Ground Cloves

Chicken

---

• 2 Large Boneless Skinless Chicken Breasts (6-8 ounces each)
• 2 Cloves Garlic (Smashed with the broad side of a chefs knife)
• Salt and Freshly Ground Pepper to Taste
• 1/2 of the Spice Mixture

Salad

---

• 1 English (or Hot House) Cucumber (peeled, seeded, and julienned)
• 1 Large Red Bell Pepper (seeded and julienned)
• 3 Green Onions, finely minced
• 1 Ripe Mango, peeled and julienned
• 1 Cup Packed Baby Spinach Leaves
• Salt and Pepper to taste
• 2 teaspoons Extra Virgin Olive Oil

Dressing

---

• 1 Mango, peeled and cut into chunks
• 1 Tablespoon Raw or Organic Honey
• 1/4 Cup Fresh Squeezed Orange Juice (Juice of one Medium Orange)
• 2 Tablespoons Wine Vinegar (red or white)
• 1 Tablespoon Extra Virgin Olive Oil
• Salt and Freshly Ground Pepper to taste
• 1/2 of the Spice Mixture

Directions

---

1. Into a small condiment cup, thoroughly mix together the Ginger, Cinnamon, and Cloves and set aside.
   
2. Prep the Chicken: If your chicken breasts are thick, flatten them some by pounding (smooth side down) between two pieces of plastic wrap. Thoroughly rub both sides of each chicken breast with the smashed garlic cloves.  Season both sides with salt and freshly ground pepper and HALF of the spice mixture. Set aside.
   
3. Make the Dressing:  Put all ingredients into a blender, including the other HALF of the spice mixture and puree until smooth. If dressing is too thick, add a little more orange juice. This recipe will make more dressing than you will likely need for both salads. Dressing will keep in a covered container in the refrigerator for a week.
   
4. Cook the Chicken: Grill or broil the chicken breasts just until cooked through (about 4-5 minutes on each side). Meat should not be pink and juice should run clear when slashed with a knife. Rest chicken breasts 10 minutes after cooking.  Great on the George Foreman grill also, if you have one.
   
5. Prep the Salad:  Into a large bowl, combine all salad ingredients and toss to combine.
   
6. Thinly slice the chicken breasts into strips. Divide the salad mixture between two dinner plates, and top each salad with half of the chicken strips. Serve with the mango tango dressing on the side.

Stuffed Matzoh Ball Soup--Best this side of New Jersey

Difficulty:  Moderate
Servings:  12
Nutrition Information
Coming soon.

Here it is. . .As I promised, a tribute to the Kosher body builders--My stuffed matzoh ball soup.  Enjoy!



Ingredients

---

• 1 Box (2 packets) Matzoh Ball Mix (I like Manischewitz) Get it Delivered Right to your Door from Amazon:  MANISCHEWITZ Matzo Ball Mix, 5-Ounce Boxes
  
• 12 Cups Low Sodium Chicken Stock
• 3 Medium Carrots Sliced on the Bias (optional)
• 2 Stalks Celery Sliced on the Bias (optional)
• 4 Green Onions Finely Minced and a few sprigs Parsley Minced (for garnish)

For Stuffing

---

• 1 Tablespoon Canola Oil
• 1/2 Cup Chopped Onion
• 1/4 Cup Chopped Celery
• 1 Large Clove Garlic (pressed)
• 1/3 Cup Minced Fresh Parsley
• 3/4 Cup Diced Cooked Chicken
• 1 Large Egg
• 1/4 teaspoon Dried Rubbed Sage
• 1/4 teaspoon Salt
• 1/8 teaspoon Ground Nutmeg
• 1/8 teaspoon Freshly Grated Black Pepper

Directions

---

1. Mix BOTH PACKETS of the Matzoh Ball Mix according to package directions and refrigerate overnight.
   
2. Saute garlic, onion and celery in oil until softened (3-4 mins).
   
3. Into a food processor fitted with the knife blade, process sauteed mixture along with remaining stuffing ingredients until the mixture resembles a coarse paste.
   
4. Working with oiled or wet hands, form matzoh mixture into 12 balls.  You can make them half the size for a more elegeant presentation, but it's twice the work.  Hollow out the balls with your finger, fill with 1/12 of the stuffing and reform ball.
   
5. Poach the matzoh balls in boiling water (I prefer unsalted water, as I find the Manischewitz mix to be a little salty) for about 20 minutes in a covered stock pot.  Water should be boiling, but not so vigorously that it demolishes the matzoh balls.  Matzoh balls will come to the surface, then sink again.  When that happens, they're done.
   
6. Remove matzoh balls with slotted spoon.  Poached matzoh balls can be refrigerated for up to one day.

Just Before Serving

---

1. If previously refrigerated, rewarm matzoh balls in a covered casserole dish either in the microwave or conventional oven.
   
2. Bring chicken stock to a rolling boil.  Add the carrot and celery if desired and boil about 5-6 minutes until the vegetables are crisp tender.
   
3. Place 1 matzoh ball in each bowl, add 1/2 teaspoon or so of the minced green onion, ladle in the boiling chicken stock over the matzoh ball, and garnish with some minced parsley.

Garlic and Herb Roasted Chicken

Difficulty: EASY
Servings: 4

Nutrition Information:
Calories: 324
Fat:  12g.
Carbohydrates: <1g.
Protein: 42g.


A Great Sunday Dinner

---

This Sunday we herb-roasted a couple of whole chickens, accompanied by a recipe of garlic smashed rosemary-scented redskins, steamed broccoli, and Shirley's homemade stuffing.  I made gravy from the rendered pan drippings which worked nicely over the garlic-smashed redskins.  Talk about an easy, healthy Sunday meal brimming with flavor!

About This Recipe

---

The essential oils of the herbs in this recipe, especially oregano, basil, sage and thyme, contain high amounts of antioxidants. In fact, oregano has more than 42 times the antioxidant activity as apples, 30 times more than potatoes, and 12 times more than oranges. These herbs have many other healthy properties as well. Thyme, for example, contains high amounts of rosmarinic and ursolic acids which have cancer-protective effects. These herbs also possess many other health properties--google them.


Ingredients

---

• 1 Whole Chicken (3-4 lbs)--washed and patted dry
• 4 Cloves Garlic (divided)
• 2 Bay Leaves
• 3 Tablespoons Extra Virgin Olive Oil
• 1/2 teaspoon salt
• 1/2 teaspoon Fresh-Ground Black Pepper
• 1/2 teaspoon each of ground sage, dried basil, thyme, oregano, and marjoram (crush these herbs together in a mortar and pestle to release more essential oils)

Directions

---

1. Place the chicken breast side up in a shallow roasting pan.
   
2. Smash three cloves of garlic with the broad side of a chef's knife and vigorously rub the garlic all over the outside of the chicken. Place the garlic pieces and the two bay leaves into the cavity of the chicken.
   
3. In a small saucepan, combine the olive oil, remaining garlic clove (pressed or minced), salt, pepper, and the remaining herbs. Warm the garlic and herb infused oil over medium heat until the garlic begins to sizzle and release its essence.
   
4. Spoon about 1/3 of the herbed oil mixture into the cavity of the chicken and roll it around to evenly coat the interior of the cavity.
   
5. Brush the remaining herbed oil mixture all over the chicken. Allow the chicken to sit for a bit to allow the flavors to begin penetrating, and allow the bird to come to room temperature before roasting.
   
6. Preheat oven to 450 degrees F.
   
7. Roast chicken for 15 minutes at 450 degrees F. Then lower oven temperature to 350 degrees F. and continue roasting for 1 hour longer, basting 2 or 3 times during the hour.
   
8. Allow chicken to rest under a tent of foil for 15 minutes before carving.

Champion Chicken Enchiladas (reduced fat)

Servings:  20 (makes two 9x13 pans)

Difficulty:  Easy, but a little putsy

Nutrition Information

Calories: 400

Fat:  Saturated 5g; Monosaturated 1.5g; Polyunsaturated 0.5g

Carbohydrates:  45g

Protein:  30g

About this Recipe

---

These chicken enchiladas are not only a healthy version of this all-time Tex-Mex favorite; everyone that eats them says they're the BEST! Although this recipe makes 20 servings, they'll likely be back for seconds, so I usually plan 1.5 to 2 servings per person.  The recipe makes 2 (9x13) pans with 10 enchiladas in each pan. I always make two pans at once (same work), and freeze one pan after step 7 for another time.  When ready to bake the frozen enchiladas, thaw (or partially thaw) them before baking.

Ingredients

---

• 2 Tablespoons Extra Virgin Olive Oil
• 4 Cloves Garlic (minced or pressed)
• 1 (5.5 oz) package Green Onions (Scallions) chopped
• 2 Medium Tomatoes (seeded and diced)
• 2 (4-oz) Cans Diced Green Chilies
• 3 teaspoons Ground Cumin (Watch freshness--cumin gets stale fast!)
• 1 teaspoon Dried Oregano (crumbled)
• 1 Red Bell Pepper Diced
• 1/2 teaspoon Red Pepper Flakes (optional)
• 2.5 Lbs. Boneless Cooked Chicken Breast or Turkey Breast Meat (sliced, cubed or shredded)
• 1 (15.25 oz.) Can. Black Beans (thoroughly rinsed and drained)
• 1 (15.5 oz.) Can Great Northern Beans (thoroughly rinsed and drained)
• 1 (6 oz.) Can Black Olives (sliced)
• 8 oz. Pepper Jack Cheese (shredded)
• 1 (24-oz.) Carton Lowfat Cottage Cheese
• 4 Oz. Light Cream Cheese (Neufchatel)
• 2 (14.1 oz.) Packages Large Flour Tortilla Shells (10/pack)
• Cooking Spray
• 4 Cups Fat Free Half and Half (Divided)
• 2 T. All Purpose Flour (Divided)
• 4-6 oz. Shredded Co-Jack Cheese (Divided)
• Fresh Salsa (from your local deli)
• Lowfat or Fat Free Sour Cream (optional)

Directions

---

1. In a dutch oven set atop your stove over medium heat, saute garlic, green onions, tomatoes, green chilies, cumin and oregano in the 2 Tablespoons of olive oil, until onions and garlic are slightly softened.
   
2. Add the chicken, both of the beans, and the red bell pepper.  Carefully stir until heated through.
   
3. Add the cottage cheese, cream cheese, and pepper jack cheese.  Heat and stir until the cheeses are melted and your filling is nice and creamy.
   
4. Remove from heat and stir in the black olives.  Cool slightly (for ease of handling).
   
5. Preheat oven to 350 degrees, and spray 2 9x13 baking pans with non-stick cooking spray.  If you don't have cooking spray, be sure to thoroughly oil the pan with canola oil, or you'll have a mess on your hands at serving time.
   
6. Fill each tortilla shell with 3/4 cup of the filling and place 10 filled tortilla shells in each baking pan seam side down.
   
7. Sprinkle each pan of filled tortillas with 2-3 ounces of the cojack cheese.  At this point, the filled tortillas can be frozen for up to a month.  Thaw prior to baking.
   
8. For each 9x13 pan, whisk together 2 cups of Fat Free Half and Half and 1 Tablespoon of all purpose flour.  Optionally, you can add a pinch each of cumin and oregano to enhance the flavor of the sauce.
   
9. Carefully pour the half and half mixture over the enchiladas.
   
10. Bake at 350 degrees for 50 minutes until sauce is bubbly and tops of enchiladas are golden brown.  Rest enchiladas for 10 minutes before serving.
    
11. Serve, passing a bowl of fresh salsa and lowfat sour cream.

Italian Style Chicken with Pasta

Servings:  4-5
Difficulty:  Easy (20 minutes of attended time; 2 hrs unattended)







About this Recipe

---

This recipe comes from my grandmother, Vincenza Villanelli.  She was a great Italian cook.  Most of the food she prepared we considered "Peasant Food". And looking back, most everything she prepared was healthy--lots of cooked tomato products; plenty of garlic and onions, dandelion salad, sauteed organic greens that she gathered in the woods; wild mushrooms; fava beans; lean meats; baccala (cod fish); anchovies; and she always cooked with olive oil.

This recipe has some fat, as the sauce gets it's richness from the chicken stewing in the sauce--skin, fat, bones, and all.  Grandma would always say "You gotta have fat chickens that are nice and yellow if you want a good sauce."  She also used to say that certain brands of tomato paste were bitter--always use Hunt's.  If you happen to use a different brand of tomato paste and your sauce turns out a little bitter, just add about 1 Tablespoon of brown sugar before returning the chicken to the sauce at the end.

Health Benefits of This Recipe

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Cooked tomato products (spaghetti sauce, pizza sauce, tomato paste, tomato sauce, ketchup, etc.) contain high-concentrations of the antioxidant Lycopene.  Lycopene, perhaps best known for it's cancer preventative properties in prostate cancer, also helps neutralize free radicals in heart disease, helps break down LDL cholesterol, improves the health of the skin, helps reduce other forms of cancer, and even helps reduce the symptoms of age-related macular degeneration.  For more information on the benefits of Lycopene, click here.

Ingredients

---

• 1 Cut-up Fat Yellow Chicken (with skin and bones)
• 3-4 Tablespoons Extra Virgin Olive Oil
• 6 Cloves Garlic (minced or pressed)
• 1 (12-oz) Can Tomato Paste
• 4 (14.5-oz) Cans Crushed Tomatoes (or petite diced)
• 1 Tablespoon Salt
• 2 teaspoons Freshly Ground Pepper
• 1 Tablespoon Dried Basil (crushed)
• 1 Tablespoon Italian Seasoning (crushed)
• 1 Dried Bay Leaf
• 2 (4-oz) Cans Button Mushrooms (stems and pieces are fine)
• 1 (14.5  oz) Box Barilla Plus Pasta (comes in a yellow box) Or try your hand at HOMEMADE HI PROTEIN NOODLES <--recipe here
• Parmesan Cheese (omit for Kosher)

Directions

---

1. Preheat oven to 350 degrees.  Select a medium sized non-reactive roaster with a cover or an oven-safe dutch oven with cover. 
   
2. Place the open roaster over medium heat and add the olive oil and garlic.  Heat until the garlic begins to sizzle.
   
3. Season chicken pieces with salt and fresh ground pepper to taste.
   
4. Brown the seasoned chicken pieces on the stove top until the chicken pieces are golden brown (about 15 minutes).
   
5. In a bowl stir together the tomato paste, crushed tomatoes, salt, pepper, basil, bay leaf and Italian seasoning.
   
6. Pour the tomato mixture over the chicken, cover the roaster, and bake in the oven for 1 hour or just until the chicken is cooked through.  Remove the chicken from the sauce and set aside.
   
7. Add the mushrooms (juice and all) to the sauce, replace the cover and continue baking the sauce for another hour.
   
8. About 15 minutes before serving, return the chicken to the sauce and place the roaster back into the oven until chicken is heated through.  Meanwhile, cook your favorite pasta until al-dente.
   
9. Serve chicken over a generous serving of pasta and plenty of the flavorful sauce.  Add shredded or grated Parmesan cheese to taste.

Chicken Breasts on Spinach Fettuccini with Garlic Mushroom Wine Sauce

Difficulty:  EASY
Servings:  8

Nutrition Information
Calories:  354
Total fat: 9 g; Carbohydrates: 35 g; Protein:  36 g.


About This Recipe

---

High protein, low fat, and huge in flavor, this one dish meal will have you asking for more. . .Go ahead, it's GOOD for you TOO!

Ingredients

---

• 3 Tbsp. Extra Virgin Olive Oil
• 6 Cloves Garlic (divided)
• 8 Oz. Button Mushrooms, Sliced
• 1 (14-1/2 oz) Can Low Sodium  Chicken Broth
• 1 C. Dry Vermouth
• 2 Tbsp. Cornstarch
• 8 Boneless, Skinless Chicken Breast Halves (about 4 oz. each)
• 1 Lb. Spinach Fettuccini
• 2 Big Handfuls Shredded Parmesan Cheese (omit for Kosher)
• Salt and Pepper to Taste

Directions

---

1. Take two (of the 6) cloves of garlic and smash them with the broad side of a chef's knife.  Rub the smashed garlic cloves on both sides of chicken breasts.  Season breasts on both sides with salt and fresh ground pepper. 
   
2. Grill or Broil Chicken Breasts until cooked through. 
   
3. While chicken breasts are cooking, drop the pasta into boiling salted water and cook according to package directions, just until al dente.
   
4. Press or mince remaining 4 cloves of garlic and saute the garlic and the mushrooms in the 3 Tbsp. of EVOO.   Season with salt and fresh ground pepper, and saute until the mushrooms give up most of their liquid.
   
5. Combine Vermouth, Chicken Broth, and Cornstarch in a small bowl or pitcher.  Stir, and add the cornstarch/broth/wine mixture to the mushrooms and bring to a gentle simmer, whisking constantly.  Simmer until sauce is slightly thickened and satiny.  Taste and adjust salt and pepper. 
   
6. Drain pasta and place onto serving platter.  Top pasta with the chicken breasts, and pour all of the garlic mushroom wine sauce over the breasts and pasta.  Sprinkle with shredded Parmesan cheese.   Serve immediately.

Anabolic White Bean Chili with Grilled Chicken

Yield:  About 16 Generous Servings
Difficulty:  EASY

Nutrition Information

Calories:  423

Protein 33 g; Carbohydrates 30 g;
Fiber 8 g;
Fat (15 g total; 7 g. saturated)

About This Recipe

---

Definitely another crowd-pleaser!  This recipe has some fat (7g. saturated) because of the cheese, but with 33 grams of protein, 30 grams of carbs, and 8 whopping grams of fiber, it's plenty healthy.  Always rinse the beans to remove excess sodium--control the salt yourself by adding as much or as little as you desire.

Ingredients

---

• ¼ C. Extra Virgin Olive Oil
• 4 cloves Garlic. . .Pressed or finely minced
• 2 med Onions Diced
• 3 tsp. Cumin (a little more to taste)--Watch Freshness (cumin gets stale very fast)!
• Additional Cumin for seasoning chicken breasts—about 1-1/2 tsp.
• 1-½ tsp. Oregano (a little more to taste)
• 2 (4 oz) cans Chopped Green Chilies
• 3 Tbsp. Flour
• 3 lbs. Boneless Skinless Chicken Breasts
• 4 (15.5 oz) cans Great Northern White Beans (drained and rinsed)
• 1 (15.5 oz) can Garbanzo Beans (drained and rinsed)
• 2 (26 oz) cartons Low Sodium Chicken Stock
• 1 C. Dry Vermouth (or other dry white wine)
• 1 lb. Shredded Pepper Jack Cheese
• ½ lb Shredded Monterrey Jack Cheese
• ¼ tsp Red Cayenne Pepper (optional)
• Salt and Fresh Ground Pepper to taste
•  Tortilla Chips 
• Lowfat or Fat Free Sour Cream

Directions

---

1. Lightly season chicken breasts with garlic salt, fresh ground pepper, and some additional cumin.  Grill  or broil until cooked through.  Cool slightly and dice or shred as desired.
   
2. In a stock pot or Dutch oven, sauté onions and garlic in olive oil until translucent. Add spices and green chilies. Vigorously stir in flour to make a roux. Add 1/2 carton Chicken Stock and whisk till smooth.
   
3. Add remaining chicken stock and bring to a boil.
   
4. Add Beans and chicken, salt and black pepper.  Simmer about 20 minutes. 
   
5. Reduce heat to low, and add the wine or vermouth, and gradually add 2/3 of each cheese, stirring thoroughly until cheese is melted and smooth.  Do not boil once the cheese is added.
   
6. Serve garnished with chips, a dallop of low fat sour cream and remaining cheese.

Cook's Note:  The wine or vermouth helps to keep the cheese from clumping.  Omit it if you wish, but realize that the cheese may become gloppy.