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Monday, June 18, 2007

Healthy Chicken Recipes Get Four In One

By Nick Cavataio

It had been quite a while since our family had enjoyed some good chicken tortillas! I knew there was a package of flour tortillas at home so I picked up a 4 - 5 lb. Roaster chicken on Sat. and not only did we have those scrumptious wraps we also had three other great healthy recipes from that one chicken. This is how it all came about! After roasting the chicken, I let it set for about one hour, poured the chicken broth into a freezer container for a quick trip to the freezer and then pulled all the chicken from the bone. As a result the following recipes where born.

Chicken Wraps

Chicken Vegetable Soup with Rice

Chicken Quesadilla

Fresh Green Salad with Chicken

All of these recipes where quick and easy!

1. The Chicken Wraps

One package of 8 flour tortillas

One small can of refried beans, about 15oz can

2 cups chopped chicken

2 cups shredded cheese (Mexican blend)

¼ cup corn and bean salsa

¼ cup taco sauce

Mix refried beans, chicken, salsa and taco sauce in medium size bowl. Fill each tortilla about 4 tablespoons of bean/chicken mixture; top with ¼ cup of cheese, wrap and put in a baking pan prepared with cooking spray. Cover with foil and bake @ 350 degrees for 30 minutes.

2. Chicken Vegetable Soup

2 cups Chicken broth

½ cup chopped onion

½ cup chopped celery

1-16 oz. Pkg. Frozen mixed vegetables

½ cup long grain rice of your choice

Adjust seasoning with salt, pepper, granulated garlic and dry parsley.

Bring broth to a boil; add onion, celery and mixed veggies. Simmer 10 minutes; add rice and boil for 10 minutes or until rice is tender.

3. Chicken Quesadilla

2-flour tortillas

1 cup chopped chicken

2 cups Mexican blend cheese

About 2 cups of your favorite Salsa for dipping

Place one tortilla in a large fry pan prepared with food spray; top with chicken and cheese then cover with second tortilla. Cover and heat through, approximately 1 minute. Flip and heat for about one more minute. Slide out of fry pan on cutting board and cut into 8 triangle pieces. Serve with salsa.

4. Fresh Green Salad with Chicken

4 Tablespoons olive oil

2 Tablespoons white wine vinegar

2 Tablespoons Dijon mustard

½ Teaspoon salt

½ Teaspoon black pepper

1 pinch white sugar

1 Teaspoon chopped fresh parsley

1 Teaspoon lemon juice

2 cloves garlic, chopped

4 cups mixed salad greens

1 ½ cups chicken, chopped

½ cup sliced almonds

2 ounces feta cheese, crumbled

In a large bowl whisk together the olive oil, red wine vinegar, mustard, salt, pepper, sugar, parsley, lemon juice and garlic. Add chicken and let marinate for 15-20 minutes. Just before serving add salad greens and toss to coat with dressing. Top with sliced almonds and feta cheese.


Chef Nick Cavataio is the author of 'Conquering Healthier Recipes and Beyond,' a cookbook packed with more than 300 mouth-watering recipes that are quick and easy to cook.
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