Hawaiian Barbecue Chicken Pizza

This Hawaiian Barbecue Chicken Pizza is a delicious balance of sweet and tangy. Take a trip to the islands with every bite.

Makes: 6 servings

Ingredients

1 boneless, skinless chicken breast
1 tbsp olive oil, divided (1 tsp + 2 tsp)
1 large red onion, thinly sliced in half moons
1/8 tsp salt
2 tbsp balsamic vinegar
¼ cup low sodium barbecue sauce
1 (12-inch) prepared pizza crust, such as Boboli or Pastorelli (Boboli was used in the nutrient analysis)
1 cup shredded low sodium mozzarella cheese
½ cup diced pineapple or canned crushed pineapple in water, drained
2 tbsp chopped cilantro

Method

  1. Preheat oven to 350° F.
  2. Rub 1 tsp oil over the chicken breast and place on a baking sheet lined with parchment paper.
  3. Bake for 44 to 55 minutes, or until internal temperature of chicken reaches 165° F using an instant-read thermometer. If you don’t have a thermometer, check that the thickest part of the chicken is no longer pink.
  4. Remove the chicken from the oven. When cool, shred or chop into bite size pieces. You should have about 1 cup. The chicken can be baked ahead and stored, covered in the refrigerator until needed.
  5. Increase oven temperature to 425° F.
  6. Heat remaining 2 tsp oil in a large sauté pan over medium heat. Add onions and salt. Cover to cook, stirring occasionally for 5 minutes, or until onions begin to soften. Uncover and cook 5 minutes more. Add balsamic vinegar and cook a few minutes while stirring. Remove from heat and set aside.
  7. In a small bowl, toss the chicken with barbecue sauce. Set aside.
  8. Spread the onions over the pizza crust. Sprinkle with half of the cheese.
  9. Evenly arrange the shredded chicken over the cheese, followed by the pineapple.
  10. Top with the remaining cheese.
  11. Bake until bottom of crust is crisp and cheese has melted, about 10 minutes. Remove from oven and sprinkle with cilantro.

Recipe Notes:

You can make barbecue sauce to reduce the sodium content. If you want to use fresh dough, but don’t have time to make it, stop by a grocery store that sells fresh or frozen dough.

Serving size: 1/6 of pizza

Calories: 306
Fat: 9g
Saturated Fat: 4g
Trans Fat: 0g
Cholesterol: 26mg
Carbohydrates: 38g
Sugar: 7g
Fiber: 2g
Protein: 17g
Sodium: 475mg
Calcium: 225mg
Phosphorus: 152mg
Potassium: 145mg

Chicken Salad Lettuce Wraps

This recipe is the perfect go-to salad for sandwiches, in a tortilla or lettuce wrap, or on top of a green salad. We lightened up this favorite by replacing half the mayonnaise with fat-free, plain Greek yogurt.

Makes: 8 servings

Ingredients

1 tbsp olive oil
1 pound boneless, skinless chicken breasts
1 cup red seedless grapes, halved
¼ cup finely diced red onion, soaked in ice water for at least 10 minutes, drained and rinsed (see recipe notes)
¼ cup diced celery
¼ tsp black pepper
1 tbsp fresh chopped dill
1 tbsp fresh chopped Italian parsley
½ cup plain fat free Greek yogurt
¼ cup low fat mayonnaise
1 tbsp honey
1 tbsp Dijon style mustard
2 tsp fresh lemon juice
7 iceberg lettuce leaves

Method

  1. Preheat oven to 350° F.
  2. Rub the oil over the chicken breasts and place on a baking sheet lined with parchment paper.
  3. Bake for 45 to 55 minutes, or until internal temperature of chicken reaches 165° F using an instant-read thermometer. If you don’t have a thermometer, check that the thickest part of the chicken is no longer pink.
  4. Remove the chicken from the oven. When cool, chop into bite size pieces. You will need 3 cups.
  5. In a medium bowl, toss together the chicken, grapes, onion, celery, pepper, dill, and parsley. Set aside.
  6. In a small bowl, whisk together the yogurt, mayonnaise, honey, mustard, and lemon juice. Add to the chicken and mix gently until combined.
  7. Cover and refrigerate for at least an hour.
  8. To serve, spoon ½ cup of the chicken salad into the center of each lettuce leaf.

Recipe Notes:

Onions are soaked in cold water to reduce their strong flavor. The cold water keeps the onion super crunchy, while the sulfur compounds that give onion its pungent, harsh flavor will fade in the water.

Serving size: ½ cup chicken salad on lettuce leaf

Calories: 113
Fat: 4g
Saturated Fat: 0.5g
Trans Fat: 0g
Cholesterol: 42mg
Carbohydrates: 8g
Sugar: 7g
Fiber: 1g
Protein: 15g
Sodium: 145mg
Calcium: 23mg
Phosphorus: 144mg
Potassium: 244mg

Lemony Chicken Soup

This comfort food classic will have everyone thinking you spent all day cooking it from scratch. Full of vegetables, chicken and pasta, this soup is hearty and comforting for the whole family. Soups on!

Makes: 4 servings

Ingredients

4 ounces uncooked shell pasta, or other short pasta
2 tsp grapeseed oil
1 cup diced onions
½ cup diced celery
6 cups low sodium vegetable broth (use store-bought, or see recipe)
1 bay leaf
12 ounces chicken breasts, skinless and boneless
1 cup diced carrots
1 cup frozen peas, thawed
2 tbsp lemon juice
1 tbsp finely chopped dill
1 tbsp finely chopped Italian parsley

Method

  1. Cook pasta according to package directions. Drain in a colander and rinse with cold water. Set aside.
  2. Heat oil in a medium saucepan over medium-low heat. Add onions and celery. Cover pan and sweat for 6 minutes, stirring occasionally.
  3. Add broth and bay leaf. Increase heat and bring to a boil.
  4. Add chicken breasts. Cover and reduce heat to medium-low and simmer for 7 minutes.
  5. Add carrots and simmer another 5 -7 minutes, until carrots are tender and chicken is cooked. Turn off heat and remove pan from stove.
  6. Remove bay leaf and discard. Remove chicken breasts and allow to cool slightly. When cool enough to handle, chop into bite size pieces.
  7. Return the pan to the stove over medium heat. Bring to a gentle simmer and add peas, diced chicken, and pasta and gently simmer approximately 5 minutes, until peas, chicken, and pasta are heated through.
  8. Remove from heat and stir in lemon juice, dill, and parsley.

Recipe Notes:

Sweating is the gentle heating of vegetables in a little oil. By keeping the lid on, you use their own liquid to sweat or steam them.

Serving size: 1¼ cups

Calories: 247
Fat: 4g
Saturated Fat: 0.5g
Trans Fat: 0g
Cholesterol: 50mg
Carbohydrates: 30g
Sugar: 6g
Fiber: 5g
Protein: 20g
Sodium: 244mg
Calcium: 59mg
Phosphorus: 231mg
Potassium: 482mg

Vegetable Broth

Once you make your own vegetable broth, you won’t want the store-bought stuff anymore. It’s healthy, bursting with flavor, and quick and easy to make. 

Makes: 4 ½ cups

Ingredients
2 tbsp olive oil
2 ½ cups onions, chopped (about 2 medium onions)
2 cups carrots, peeled and chopped (about 4 medium carrots)
2 cups celery stalks, sliced (about 4 medium stalks)
4 cloves garlic, peeled
2 quarts water
¼ cup fresh Italian parsley
1 tsp black peppercorns
½ tsp dried thyme
2 bay leaves

Method

  1. In a large saucepan, heat oil over medium heat. Add onions, carrots, celery, and garlic and cook for about 5 minutes, stirring occasionally.
  2. Add water, parsley, peppercorns, thyme, and bay leaves. Increase heat to high. When it just comes to a boil, stir and reduce heat to medium-low. Simmer, uncovered, for about an hour.
  3. Place a fine mesh strainer over a large pot. Carefully pour contents into the strainer. Reserve broth and discard solids. If freezing, allow broth to cool completely before transferring to freezer safe storage containers.