Creole Chicken with Vegetables

This quick dish makes a fantastic weeknight meal for those nights when it seems like it might be easier to just order a pizza!  Between homework, after school activities, or a late day at the office, sometimes it can be tough to get dinner on the table.  But, using frozen veggies in this meal makes prep a breeze, and dinner can be on the table in about 15 minutes.  Serve with microwavable brown rice and add a green salad for a tasty dinner for about 300 calories.

Creole Chicken and Vegetables 

Cooking spray

1 pound chicken breast tenders

1 cup sliced red and green peppers and 1 cup sliced onion (or 2 cups sliced frozen pepper stir-fry, such as Bird's Eye brand, thawed)

1 cup cut okra, fresh or frozen

3/4 cup thinly sliced celery

3/4 teaspoon sugar

1 teaspoon The Delicious Dietitian Creole Spice Blend

1 (14.5-ounce) can no sodium added diced tomatoes, undrained 

1/4 cup chopped fresh parsley

1 tablespoon heart healthy spread

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add chicken; cook 3 minutes on each side or until browned. Add peppers and onion and next 4 ingredients (through Creole spice blend), stirring to combine. Pour tomatoes over chicken mixture; bring to a boil. Cover, reduce heat, and simmer 5 minutes. Uncover; cook 3 minutes. Add parsley and butter, stirring until butter melts.

Creole Oven Roasted Veggies

This is an easy and delicious recipe to increase your vegetable intake.  These roasted veggies pair perfectly with grilled chicken! 

Creole Oven Roasted Vegetables

1 zucchini

1 yellow squash

1 sweet onion

1 red bell pepper

1 green bell pepper

1 package sliced mushrooms

3 Tbsp olive oil

2 Tbsp The Delicious Dietitian Creole Spice blend

Preheat oven to 450°.  Cut all vegetables into bite size pieces.  Toss vegetables in a large bowl with olive oil and Creole spice.  Place vegetables into a large casserole dish and bake for 45 minutes, stirring occasionally.  

Baked Chicken Spaghetti

Chicken Spaghetti

2-3 boneless, skinless chicken breasts

2 cups chicken broth reserved from pot, OR 1 cup Low Sodium Chicken broth + 1 cup water

3 cups whole wheat noodles, broken into 4 inch pieces

1/2 cup diced green pepper

1/2 cup diced red pepper

1/2 cup diced onion

1/2 cup sliced mushrooms

1 can Low Fat, Reduced Sodium cream of mushroom soup

6 ounces fat free plain Greek yogurt

2 cups grated 2% cheddar cheese

2 1/2 tsp The Delicious Dietitian Creole Spice Blend

1/2 cup additional grated 2% cheddar cheese

Place washed and trimmed chicken breasts in a large pot in cold water.  Bring to a boil and cook until chicken is no longer pink.  Reserve 2 cups of broth.  Reserve 2 cups broth.  Cook noodles in remaining chicken broth per package directions, leaving out salt and fat.  When cooked, drain well.  While noodles cook, saute peppers, mushrooms, and onions.  

Shred chicken breasts.  Add chicken, peppers, mushrooms and onions, and remaining ingredients (leaving out 1/2 cup cheese) to noodles and mix well.  Transfer to a casserole dish and sprinkle with remaining cheese.  Bake at 350° for 45 minutes.  

* This meal also freezes well--cover well with aluminum foil and freeze up to 6 months.  To serve, thaw in refrigerator and bake at 350° for 45 minutes.  

Creole Shrimp Stew

As the weather cools down, we start craving the warmth of hearty soups and stews.  The Delicious Dietitian Creole Spice Blend adds a taste of the bayou on cool fall nights. This simple stew comes together quickly and makes a great weeknight meal when it's cold outside!

• 2 teaspoons olive oil
• 1 cup chopped green bell pepper
• 1 cup thinly sliced turkey smoked sausage (about 6 ounces) 
• 1 clove garlic, minced
• 3/4 cup fat-free, No Sodium chicken broth
• 1 can No Sodium Added diced tomatoes
• 1  can (4 oz) diced green chilis  
• 8 ounces peeled and deveined medium shrimp 
• 1 (15-ounce) can organic kidney beans, rinsed and drained
• 2 Tbsp The Delicious Dietitian Creole Spice Blend
• 2 tablespoons chopped fresh parsley
• 
  
• Heat a large saucepan over medium-high heat and add olive oil to pan.  Add bell pepper, sausage, and garlic to pan; sauté 3 minutes or until bell pepper is tender, stirring occasionally. Add broth, tomatoes, and chilis; bring to a boil. Stir in shrimp, beans and Creole spice blend; cover, reduce heat, and simmer 6 minutes or until shrimp are done. Sprinkle with parsley and enjoy!