Grilled Chicken Kebabs

Grilled Chicken Kebabs
Servings: 8 Serving Size: 2 kabobs
Prep time: 5 mins; cooking time: 14 mins
Nutrition/serving: 205 calories,
8 g fat (2g Sat, 4g mono, 1g poly)
9g carbohydrates, 24g protein 










  • 1 cup Balsamic Vinegrette Dressing
  • 2 pounds skinless, boneless chicken thighs an breasts, trimmed and cut into bite-sized pieces
  • 2 large oranges 
  • 1/4 teaspoon salt
  • 1/4 teaspoon freshly ground black pepper
  • 1/4 teaspoon garlic powder
  • 1/4 teaspoon cayenne pepper



  1. Add 1/2 cup Balsamic Vinegrette Dressing and chicken in a large zip-top plastic bag then seal and marinate in refrigerator 30 minutes.
  2. Prepare grill to medium-high heat.
  3. Cut each orange into 8 wedges; cut each wedge crosswise into 3 pieces.
  4. Remove chicken from marinade. Place chicken and orange pieces alternately onto each of 16 (10-inch) skewers.
  5. Sprinkle evenly with salt, pepper, garlic poweder and cayenne pepper.
  6. Place kebabs on a grill rack coated ...

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Posted Friday, Aug. 22, 2014 by Michael Gonzales in Recipes, Entrees


Baked Buffalo Chicken Tenders with Blue Cheese Sauce

Baked Buffalo Chicken Tenders with Blue Cheese Sauce
Serves: 8
Nutrient per serving (3 buffalo chicken tenders and 2 tbsp dip):
Calories: 162, Total Fat: 3 g, Fiber: 1 g, Sugars: 2 g,
Protein: 24 g, Sodium: 236 mg, Cholesterol: 55 mg











  • 1 1/2 lb boneless, skinless chicken breasts, cut into 2 1/2-inch (1 oz) chunks
  • 3/4 cup low-fat buttermilk
  • 2 tbsp plus 1 tsp fresh lemon juice, divided
  • 1/4 cup hot pepper sauce
  • 5 tbsp whole-wheat flour or all-purpose gluten-free flour
  • 2 1/4 tsp ground cayenne pepper
  • 3 1/2 cups corn flakes cereal, finely crushed in a food processor
  • 3/4 cup nonfat plain Greek yogurt
  • 1/3 cup crumbled blue cheese
  • 1/2 tsp sea salt
  • 1/4 tsp fresh ground black pepper



  1. Place chicken in a resealable bag or plastic dish. In a medium bowl, mix together buttermilk, 2 tbsp lemon juice and hot sauce. Pour in ...

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Posted Monday, April 7, 2014 by Christa Gonzales in Recipes, Entrees


Baked Buffalo Wings

Baked Buffalo Wings
Servings: 9 (2 wings/ serving),
Prep time: 35 min; cooking time: 20-25 min
Nutrition/serving: 205 calories,
5g fat, 2g carbohydrates, 11g protein








  • 3 lbs (about 18) chicken wings
  • 1/2 cup + 5 tbsp Cyrstal Louisiana hot sauce
  • 2 tbsp oregano
  • 1 tbsp cayenne pepper (add additional 1-2 tbsp for more heat)
  • 4 tsp paprika
  • 1 tbsp garlic powder
  • 1 tbsp chili powder
  • sea salt and fresh pepper
  • 2 celery stalks, sliced into strips
  • 2 carrots, peeled and sliced into strips
  • low fat blue cheese or Ranch dressing


  1. In a large bowl or large ziplock bag, combine chicken, 5 tbsp hot sauce, oregano, paprika, garlic powder, chili powder, sea salt and pepper. Mix well and let marinate for 30 minutes (For extra flavor marinate overnight).
  2. Place wings on a broiler rack and broil on low, for about 10-12 minutes on each side. 
  3. While chicken cooks, heat 1/2 ...

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Posted Monday, Jan. 27, 2014 by Michael Gonzales in Recipes, Appetizers, Entrees


Roast Chicken with Pomegranate Glaze

Roast Chicken with Pomegranate Glaze
 Prep time: 30 min  Total Time: 1 hr 30 mins 
Servings: 6   Cal: 330     Fat: 10g (3g sat, 4g mono)     
Protein: 35g     Fiber: 4g     Carbs: 23g











1 tablespoon ground sumac 

1 tablespoon kosher salt

1 4-pound chicken

6 cups sliced cored fennel (2-3 large bulbs)

1 large yellow onion, chopped

2 teaspoons extra-virgin olive oil

1/2 cup pomegranate molasses

2 tablespoons honey

1 teaspoon freshly ground pepper

Pomegranate seeds for garnish



  1. Preheat oven to 425°F.
  2. Combine sumac and salt in a small bowl. Remove giblets from chicken (if included) and trim any excess skin; pat dry. Loosen the skin over the breast and thigh meat and rub the spice mixture under the skin plus a little on the skin. Tuck the wings under and tie the legs together with kitchen string, if desired.
  3. Combine fennel and onion in a large roasting pan and toss with oil ...

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Posted Friday, Dec. 20, 2013 by Michael Gonzales in Recipes, Entrees