Chicken & Rice Casserole (Freezable),

2 c. diced cooked chicken
1 1/2 cup sauce (below)
3/4 c. mayonnaise, sour cream, or kefir cream
1 tbsp. lemon juice
2 c. diced celery
2 tbsp. minced onions
2 c. cooked rice

Sauce:
3 tbs butter

3 tbs flour

1 cup milk

1/2 cup chicken stock

In a small saucepan over medium heat, melt butter. Add flour and stir until the butter and flour are well combined. Pour in milk and stock, stirring constantly as it thickens. Add more milk depending on desired consistency.

Combine all ingredients and stir thoroughly.

Optional: Add fresh or frozen peas or broccoli, top with crushed corn flakes or cheese.

For dinner tonight: 

Bake in a x13 pan at 350 degrees for 45 minutes. 

For a freezer meal:
Cover with foil and freeze.
To serve: Thaw overnight in refrigerator.  Bake at 350 degrees 45 min to 1 hour or until heated through and bubbly

Crockpot Chicken Cassoulet

Prep: 15 minutes
Cook: 4-6 hours
Yield: 6 servings

1 can white beans or black-eyed peas, rinsed and drained
1 pound boneless, skinless chicken breast
salt and pepper
1/4 cup sliced sundried tomatoes, not packed in oil
2 tsp EACH dried parsley, thyme and basil
3 large carrots, peeled and cut into chunks
one medium onion, cut into chunks
4 cloves garlic, pressed
2 Tbsp olive oil
1 2/3 cup chicken stock

Place half the canned beans on bottom of crockpot and top with chicken. Season with salt and pepper, and add chicken stock.

In a small skillet, saute vegetables and spices in oil until tender. Add to chicken and top with the rest of the beans. Cover and cook on low 4-6 hours or until chicken is cooked through.

Tips and Tricks
I used frozen black eyed peas. Brown the chicken if you wish.
Make It Healthier
Omit salt.
How Kids Can Help
Older kids can open the beans. Younger kids can dump spices.

Mexican Zuchinni Casserole

Cinnamon gives this stove top casserole a delicious Central American flair. It's a delicious way to use up Zucchini from your garden!

Prep: 20 minutes
Yield: 4 servings

2 T olive oil
3 whole peeled garlic cloves, crushed
1/2 cup chopped onion
2 ripe Roma tomatoes, diced
4 small zucchini, chopped
1/4 cup chicken broth
1 cup chopped mushrooms
3 cups shredded cooked chicken
1 tsp cumin
1 tsp chili powder
1/2 tsp cinnamon
1/2 tsp dried oregano
salt & pepper to taste
1 cup shredded cheese

In a large skillet, heat oil, add garlic, onion, & tomatoes. Saute 5 minutes, add zucchini and saute 5 minutes more. Add mushrooms, broth, chicken & spices, mix well and cook until heated through and vegetables are tender. Top with cheese, turn heat to low and cover 5 minutes so the cheese can melt.

Tips & Tricks:
This meal was a hit with all members of my family, but especially my husband. For an even faster dinner, combine ingredients except cheese with raw chopped chicken in crock pot in the morning, then top with cheese 10 minutes before serving.

This casserole would be a delicious wrap filling. Simply heat tortillas & fill with casserole.

Yellow crookneck summer squash can be substituted for zucchini, for either type of squash, peel before hand for a nicer texture.

I didn't have precooked chicken, so I simply cooked 3 half chicken breasts in the oil before adding the veggies, then I cut them up & returned them to the casserole with the broth.


Make it Healthier:
Omit cheese. Reduce or omit salt.

Chicken Athena

Prep: 5 minutes
Cook: 4 hours
Yield: 6 servings

6 boneless skinless chicken breasts (6 ounces each)
1/3 cup chopped sundried tomatoes, not packed in oil
1 medium onion, chopped
2 cloves garlic, minced
1/2 cup Greek olives, chopped
2 Tbsp lemon juice
2 Tbsp balsamic vinegar
salt to taste

Place all ingredients in a crockpot. Cover and cook on high for 4 hours or until chicken is cooked through.

Tips and Tricks
I used scallions in place of the regular onion. This recipe can also be adapted for an oven.
Make It Healthier
Use organic chicken. Omit salt.
How Kids Can Help
Chop onion with food chopper, measure liquid ingredients.
Recipe Source
adapted from Healthy Cooking Magazine

One Pot Chicken Dinner

Prep: 5 minutes
Cook: 45 minutes
Yield: 6 servings

2 1/2 pounds bone-in chicken thighs, skin removed
3-4 medium to large potatoes, scrubbed and sliced into chunks
10-12 Campari tomatoes, sliced in half
2 Tbsp water
2-3 Tsp olive oil
1/2 cup prepared pesto
salt and pepper to taste

Mix all ingredients in a large roasting pan. Roast, uncovered, at 425 for 45 minutes or until chicken is cooked through and potatoes are tender.

Tips and Tricks
Try using whole new potatoes in place of sliced potatoes, or a whole pint of whole grape tomatoes in place of the larger tomatoes. Buy chicken with skin already removed to save time. I used Sun of Italy pesto.
Make It Healthier
Use red potatoes and leave the skin on. The skin of a potato is high in potassium, and the red potato has a thinner, and more palatable, skin. Omit salt. This recipe could also be made with white meat chicken, but you might need to add more water or oil to make up for the moisture difference.
How Kids Can Help
Mix ingredients in pan.
Recipe Source
adapted from Prevention.com

Parmesan Crusted Chicken

Prep/Total Time: 45 minutes
Yield: 4 servings

one pound boneless skinless chicken breasts
2 eggs, lightly beaten
1 cup finely shredded Parmesan cheese
salt and pepper to taste

Place eggs in a shallow bowl and cheese in a second bowl. Dip chicken into egg, then roll in cheese. Place in a baking pan coated with nonstick cooking spray and season with salt and pepper.

Bake, covered, at 350 for 35-40 minutes or until chicken is cooked through. Remove foil or lid for last ten minutes of baking.

Tips and Tricks
Line your baking pan with foil for easy clean up. Cut chicken into strips to reduce baking time.
Make It Healthier
Omit salt
How Kids Can Help
Older kids can shred cheese.

General Tso's Chicken

Prep: 2 hours, including marinating
Yield: 6 servings

1.5 lb boneless, skinless chicken thighs
2 eggs, beaten
5 teaspoons cornstarch, for sauce
1/2 cup cornstarch, for breading
5 tablespoons rice vinegar
6 1/2 tablespoons rice wine
1/2 cup sugar (I have used honey successfully)
1/2 cup soy sauce
3 tablespoons minced garlic
1 tablespoon minced ginger
2 tablespoons sesame oil
1/2 cup oil (for frying)
red pepper flakes(to taste, approx 1-2 tsp)


Chop chicken into 1 inch cubes

Mix rice vinegar, rice wine, soy sauce, garlic, ginger, 2 Tbsp Sesame oil, and red pepper flakes to taste. Add to this the cubes of chicken, cover and let marinate in refrigerator 1 hour.

Remove chicken from the marinade. Set aside.

Take the marinade and add to it the 5 tsp Cornstarch and 1/2 cup sugar. Then whisk it together.

In a large sauce pan bring the marinade (now General Tso's Sauce) to boiling over medium low heat. It should be thick when done. Then remove from heat.

Beat two eggs, and toss chicken cubes in the beaten egg, covering all sides with egg. Then toss the chicken in the 1/2 cup cornstarch to lightly cover. Shake off the excess. (I usually do the corn starch in a large ziploc bag)

Heat 1/2 cup oil in a large frying pan over medium heat. Add chicken and brown on all sides.

When all sides are browned, place the chicken into the sauce and heat over low for 3-5 minutes until everything is heated through. (I usually add some fresh broccoli florets when I add the chicken to the sauce...the broccoli cooks while the rest heats up.

Crispy Coconut Chicken

Prep: 15 minutes
Cook: 40 minutes
Yield: 4 servings

2/3 cup crushed multigrain crackers
1/3 cup flaked coconut
1 jar mango chutney (9 oz)
3 Tbsp lime juice
1 tsp curry powder
8 chicken drumsticks, skin removed
2 cups frozen peas, thawed
1 cup cooked brown rice

Heat oven to 375. Combine cracker crumbs and coconut and place in a small bowl. Reserve 1/4 cup chutney. In another bowl, combine remaining chutney, lime juice and curry powder. Dip chicken pieces in chutney mixture, then roll in crumb mixture.

Bake chicken on a foil lined pan for 40 minutes or until done. Cover loosely with aluminum foil for last ten minutes to prevent overbrowning.

Toss peas with reserved chutney ans cook in microwave for 2 minutes. Combine peas with rice.

Tips and Tricks
In place of drumsticks, I used about a pound of boneless, skinless chicken breast, cut into strips. If you do this, reduce your cooking time. I also slightly reduced the amount of curry, and I used Italian bread crumbs instead of crackers.
Make It Healthier
Use trans-fat free crackers.
How Kids Can Help
Mix chutney into peas. Press buttons on microwave.
Recipe Source
Parents magazine

Nutrition Facts
one serving equals 589 calories, 14 g fat, 62 g carbs, 43 mg calcium, 5 g fiber

Seven Things To Make With Leftover Chicken

Check out this great list from Prevention Magazine on how to use up leftover rotisserie chicken! Your leftovers will never taste the same!

**Use it as ravioli filling--Mix shredded chicken with ricotta cheese, grated Parmesan and dried or fresh Italian spices and seal inside storebought wonton wrappers (usually found in the produce section). Boil in water until cooked through, drain and serve with sauce.

**Make Easy Tamales--Mix chicken with salsa and sandwich inside slices of storebought polenta. Microwave on high for one minute, then top with sour cream and sliced scallions.

**Make Chili--Substitute shredded chicken for ground beef in your favorite chili recipe.

**Make Chicken Soup--Heat chicken stock, frozen corn or other veggies, onions and spinach. Stir in chopped chicken and top with sour cream, croutons or shredded cheese.

**Use it in stirfry--Mix shredded chicken with soy sauce and add to stirfried veggies for an easy weeknight meal.

**Add it to your favorite salad--Turn a side dish into a main dish by adding chicken to your usual salad.

**Take it for lunch--Fill a pita with shredded chicken, hummus, sliced cucumbers and tomatoes and top with feta cheese.

Don't forget to save the chicken carcass and use it to make Crockpot Stock!

Pecan-Chicken With Peach Dipping Sauce

Prep: 15 minutes
Cook: 30 minutes
Yield: 4 servings

1/2 C pecan halves
2 slices whole wheat bread, torn into pieces
2 egg whites, lightly beaten
1 lb chicken breast tenders
1 tsp finely chopped fresh thyme leaves or 1/4 tsp dried thyme
1/4 tsp salt
1/4 tsp freshly ground black pepper
1 tbsp + 1 tsp olive oil
1/2 C apricot or peach 100% fruit spread
2 tbsp lemon juice

Preheat oven to 425 degrees F. Coat a rimmed baking sheet with cooking spray.

Put pecans in food processor and chop. Add bread and pulse to fine crumbs. Transfer to shallow dish. Put egg whites in another dish and beat lightly. Sprinkle chicken with thyme, salt, and pepper.

Dip a piece of chicken into egg whites and then roll in crumbs, pressing to adhere. Place on prepared baking sheet. Repeat with remaining chicken. Drizzle chicken with oil. Bake 12 to 15 minutes, until crumbs brown and chicken is no longer pink in thickest part.

Mix fruit spread and lemon juice in bowl to make sauce.

Tips and Tricks
Instead of chopping pecans in a food processor, place them in a resealable plastic bag and crush with a rolling pin. If you don't have or don't like pecans, try using other nuts. If you don't have thyme, you can leave it out. In place of chicken tenders, cut regular boneless, skinless breasts into pieces.
Make It Healthier
Omit salt.
How Kids Can Help
Measure ingredients. Older kids can coat chicken.
Recipe Source
Prevention magazine

Sesame-Mango Chicken With Brown Rice

Prep/Total Time: 30 minutes
Yield: 4 servings

RICE
2 1/2 cups water
2 tsp salsa
1 cup brown rice
SESAME-MANGO CHICKEN
2 tbsp sesame seeds
1 tsp olive oil
1 pound boneless skinless chicken breast tenderloins
4 cloves garlic, minced
1/4 tsp ginger
1/4 tsp fresh ground black pepper
1 mango, peeled and diced into 1/4 inch pieces (about 1 cup)
3 medium tomatoes, chopped into 1/2 inch pieces
1 tbsp lime juice

In a medium size sauce pan, bring water and salsa to a boil. Add rice and simmer over low heat for about 25 minutes or until rice is tender.

Meanwhile, toast sesame seeds in a dry pan over low heat for 2-3 minutes or until golden brown. Set aside to cool. Pour olive oil into pan, add garlic, ginger and pepper, and cook chicken until cooked through, stirring ocassionally.

And mango to pan and cook until fruit is tender, about 2 minutes. Add tomatoes and lime juice and cook an additional 5 minutes. Serve over rice and sprinkle with toasted sesame seeds.

Tips and Tricks
I used my microwave to cook the rice. Follow the directions on the package for cooking times. I would also recommend using a large pan or a wok to cook the chicken mixture, for ease of stirring.
Make It Healthier
Use all natural salsa.
How Kids Can Help
Press buttons on microwave. Measure spices.

Nutrition Facts
One serving equals 391 calories, 6 g total fat, 1 g sat fat, 51 g carbs, 4 g fiber, 112 mg sodium, 66mg cholesterol

Grilled Thai Chicken Satay with Peanut Sauce

I found this recipe on HGTV this morning and it looks delicious!

Prep: 30 minutes, plus marinating
Yield: 6 servings

Chicken and Marinade Ingredients:

30 bamboo skewers, soaked in water for 30 minutes

2 lbs. boneless, skinless chicken breasts, sliced into 1/2-inch strips
1/4 cup low-sodium soy sauce
1 Tbs. brown sugar
2 garlic cloves, minced
1 Tbs. fresh ginger, minced
2 green onions, minced
1/4 tsp. red chili flakes

Preparation for grilled chicken:

In a large bowl, combine soy sauce with the next five ingredients. Blend well. Add sliced chicken, cover and refrigerate for two to three hours. Remove from refrigerator and thread one chicken slice onto each skewer. Grill over ash-white coals for three to four minutes on one side and then about two minutes on the other side. Be careful not to overcook chicken. Serve with Peanut Sauce on the side.

Ingredients for peanut sauce:

2 tsp. peanut oil
1/3 cup yellow onion, diced
2 garlic cloves, minced
1/4 cup low-sodium soy sauce
1 Tbs. lime juice
1 Tbs. lemon juice
1 dash Tabasco sauce (more, if desired)
1 tsp. ground coriander
1/2 tsp. ground cumin
1 1/2 cups coconut milk
1 cup chunky peanut butter

Preparation for the peanut sauce:

Heat oil in a skillet over medium-high heat, add onion and garlic and saute for three to four minutes or until onions are translucent. Stir in remaining ingredients except peanut butter. Bring to a boil, stirring constantly. Reduce heat to low and stir in peanut butter until well blended. Serve warm. Serve as an appetizer with crisp vegetables.

Tips and Tricks: Chicken may be marinated, skewered and refrigerated the day before. Grill just before the party.

Buffalo Chicken Pizza

1 pound chicken breasts
Extra-virgin olive oil, for drizzling
2 teaspoons grill seasoning, (like McCormick Montreal Seasoning)
1 pizza dough
Cornmeal handle dough (you can use flour as well)
2 tablespoons butter
1 tablespoons Worcestershire sauce
2 to 3 tablespoons hot sauce, (to taste)
1/2 cup tomato soup (you can use tomato sauce but I think soup gives a better flavor)
1 cup shredded Monterey Jack cheese
1/2 cup blue cheese crumbles (optional)
3 scallions, thinly sliced


Preheat oven to 425 degrees F. Preheat grill pan to high.
Place chicken on a plate and drizzle extra-virgin olive oil over the chicken then season with grill seasoning. When grill is hot, add chicken and cook throughly.

Stretch dough to form pizza into cookie sheet using cornmeal or flour to help you handle it. If you let it rest and warm up a few minutes it will handle even easier.

In a medium skillet over medium heat, melt butter and stir in Worcestershire, hot sauce, and tomato soup/sauce.

Remove the chicken from grill and thinly slice it. Add chicken to sauce and coat. Cover the pizza dough with the saucy Buffalo chicken, cheeses, and scallions. Bake 18 minutes or until crisp.

All Day Crock Pot Chicken

Yield: 6-8 Servings

Marinade:
2 cups chicken broth 2 tbsp brown sugar
2 tbsp frozen orange juice concentrate 2 cloves garlic, minced
1/4 teaspoon pepper dash ground allspice
1 can (6 ounces) tomato paste dash ground ginger
2 tablespoons soy sauce 1 tsp salt

Remaining ingredients:
6 chicken breast halves
6 to 8 ounces sliced mushrooms
2 tablespoons butter
1 can (11 ounces) mandarin oranges, drained
1 small bell pepper, green or red, seeded, cut in strips
1/4 teaspoon ground ginger
3 tablespoons cornstarch
1/4 cup cold milk
1/4 cup cold water

Combine marinade ingredients in a non-reactive container with lid or a large seal able food storage bag; blend well. Add the chicken to marinade; cover or close bag and refrigerate for 6 to 8 hours, or overnight. Place the marinated chicken in the slow cooker. Pot Add marinade to cover chicken. Sautee mushrooms in the butter, then add to chicken in slow cooker. Cover and cook on LOW for 5 to 6 hours. About 1 hour before done, add mandarin orange sections, green pepper and ginger; stir well. When done, mix together the cornstarch, milk and cold water, then gradually add into the slow cooker while stirring; cover and cook 15 minutes longer, until thickened.

Panko Crusted Chicken

Prep/Total Time: 15 minutes
Yield: 4 servings

1 pound chicken tenders or boneless skinless chicken breasts
1/2 cup ranch salad dressing
1 cup panko (Japanese bread crumbs)
olive oil

Using a pastry brush, apply a thin layer of salad dressing to the chicken. Roll in bread crumbs. In a large skillet, cook the chicken in olive oil until crispy and chicken is cooking through.

Tips and Tricks
Try using different flavors of salad dressing for a unique meal.
Make It Healthier
Use low fat salad dressing.
How Kids Can Help
Brush dressing on. Older kids can coat the chicken in bread crumbs.
Suggested Sides
Baked potatoes (in microwave), green salad, steamed peas

Chicken And Mushrooms In Foil

Prep: 10 minutes
Cook: 30-35 minutes + resting
Yield: 6 servings

1 can (10-3/4 oz.) condensed cream of mushroom soup
1-1/4 cups water, divided
1 pkg. (6 oz.) Stuffing Mix for Chicken
6 small boneless skinless chicken breast halves (1-1/2 lb.), 1/2 inch thick
4 slices Thin Sliced Smoked Ham, chopped
1-1/2 cups sliced fresh mushrooms
1-1/2 cups frozen peas

Mix soup and 1/4 cup of the water; set aside. Combine stuffing mix and remaining 1 cup water; spoon evenly onto center of each of six large sheets of heavy-duty foil. Top each with one chicken breast. Cover evenly with the ham, mushrooms, peas and soup mixture.

Bring up foil sides. Double fold top and both ends to seal each packet, leaving room for heat circulation inside. Place packets in single layer in a baking pan.

Bake 30 to 35 min. at 400 or until chicken is cooked through (170°F). Remove packets from oven; let stand 5 min. Place one packet on each of six dinner plates. Cut slits in foil with sharp knife to release steam before opening.

Tips and Tricks
I used my own homemade stuffing (from the freezer) and added chicken broth instead of water. I also used a frozen peas and carrots mixture. Spray the foil with cooking spray to prevent the stuffing from sticking. Open the foil packs carefully. I also used chicken tenderloins and made four foil packs instead of six.
Make It Healthier
Use reduced-fat condensed soup.
How Kids Can Help
Measure ingredients. Fold up foil packets.

Creamy Chicken With Rice and Spinach

Prep: 10 minutes
Cook: 20 minutes
Yield: 4 servings

1/4 cup Italian salad dressing
1 lb. boneless skinless chicken breasts, cut into wide strips
1-1/2 cups fat-free reduced-sodium chicken broth
2 cups instant brown rice, uncooked
4 oz. Neufchatel Cheese, cubed
1 pkg. (8 oz.) baby spinach leaves (8 cups packed leaves)
1 large tomato, chopped
2 Tbsp.grated Parmesan Cheese

Heat dressing in Dutch oven or large deep skillet on medium-high heat. Add chicken; cook 3 min. Add broth; bring to boil. Stir in rice; return to boil. Cover. Reduce heat to medium; simmer 5 min.

Add Neufchatel cheese; cook 2 to 3 min. or until melted, stirring frequently. Add spinach. (Skillet will be full.) Cover skillet with lid; cook 1 min. or until spinach is wilted. Stir gently to mix in spinach.

Remove skillet from heat; let stand, covered, 5 min. Stir in tomatoes; sprinkle with Parmesan cheese.

Tips and Tricks
I skipped cutting up the chicken and broke it up with a spoon as it cooked. I also used my wok to cook this dish. When you add the spinach, the skillet will be very full. Be sure to use a large pot.
Make It Healthier
Use light salad dressing or make your own.
How Kids Can Help
Grate the cheese. Dump the spinach in the pan.

Chicken Parmigiana

Prep: 60 minutes
Yield: 4-6 servings

1/4 cup extra-virgin olive oil, plus 3 tablespoons
1 medium onion, chopped
2 garlic cloves, minced
2 bay leaves
1/2 cup kalamata olives, pitted
1/2 bunch fresh basil leaves
2 (28-ounce) cans whole peeled tomatoes, drained and hand-crushed
Pinch sugar
Pinch red pepper flakes
Kosher salt and freshly ground black pepper
4 skinless, boneless, chicken breasts (about 1 1/2 pounds)
1/2 cup all-purpose flour
Kosher salt and freshly ground black pepper
2 large eggs, lightly beaten
1 tablespoon water
1 cup dried plain bread crumbs
1 cup freshly grated Parmesan, plus extra for sprinkling
1/2 cup chopped flat-leaf parsley leaves
2 teaspoons garlic powder
1 (8-ounce) ball fresh mozzarella, thinly sliced



Preheat the oven to 350 degrees F.
Coat a saute pan with olive oil and place over medium heat. When the oil gets hazy, add the onions, garlic, and bay leaves; cook and stir for 5 minutes until fragrant and soft. Add the olives and some hand-torn basil, reserve the rest of the basil for finishing the chicken. Carefully add the tomatoes (nothing splashes like tomatoes), cook and stir until the liquid is cooked down and the sauce is thick, about 15 minutes; season with sugar, red pepper flakes, salt and pepper. Lower the heat, cover, and keep warm.

Get the ingredients together for the chicken so you have a little assembly line. Put the flour in a shallow platter and season with a fair amount of salt and pepper; mix with a fork to distribute evenly. In a wide bowl, combine the eggs and water, beat until frothy. Put the bread crumbs on a plate, add the 1 cup Parmesan, chopped parsley, and garlic powder Season with salt and pepper and stir with a fork until thoroughly combined.

Heat 3 tablespoons of olive oil over medium-high flame in a large oven-proof skillet. Lightly dredge both sides of the chicken cutlets in the seasoned flour, and then dip them in the egg wash to coat completely, letting the excess drip off, then dredge in the bread crumbs. When the oil is nice and hot, add the cutlets and fry for 4 minutes on each side until golden and crusty, turning once.

Ladle the tomato-olive sauce over the chicken and arrange the mozzarella on top. Sprinkle with Parmesan, and remaining basil. Bake for 15 minutes or until the cheese is bubbly. Serve hot.

Tips & Tricks:
Make sauce ahead and simmer in the crock pot to cook down.

Suggested Sides:
Spaghetti, green salad, and bread.

Slowcooker Monterey Chicken

Prep: 40 minutes, plus slow cooking
Yield: 6-8 servings

3-4 chicken breasts
1 clove garlic, minced or pressed
2 tsp. chili powder
1 tsp. oregano
1 tsp. cumin
1 tsp. salt
1 14 oz. can diced tomatoes
juice from one lime
1 Tbsp. flour
1/2 c. chicken broth
2 c. grated cheese (I use Monterey Jack)
avocado if desired

Mix chicken broth & flour in a shaker bottle to make a thickener. Set aside. Add to the crock pot the rest of the ingredients except the chicken, cheese & avocado. Pour the chicken broth mixture in, and then add the chicken on top. Cook on low 7-8 hours, high 3-4.
Take chicken out & shred it. Put it back in the crock put, along with the cheese. Mix in, and let it cook for another 20 minutes. Serve over rice, noodles or as a taco/burrito filling.

How Kids Can Help:
Kids can add ingredients to crock. Kids can juice lime. Older kids can shred cheese.

Oven-Fried Sesame Chicken

Prep: 5 minutes
Cook: 30 minutes
Yield: 4 servings

2 Tbsp low-sodium soy sauce
4 skinless boneless chicken breasts, 4 ounces each
3 Tbsp sesame seeds
2 Tbsp all-purpose flour
1/4 tsp salt
1/4 tsp pepper
Butter-flavored cooking spray

Coat chicken in soy sauce. Mix flour, pepper, sesame seeds and salt in a resealable plastic bag. Place chicken into bag and shake to coat.

Place in a baking dish coated with cooking spray and spray tops of chicken.

Bake at 450 degrees for 30 minutes or until cooked through.

Tips and Tricks
I used thin-sliced chicken, so I cooked it at 350 for 20 minutes. Look for sesame seeds in the Asian section of the grocery store, they are much cheaper than buying in the spice section. I also forgot to coat the chicken with the soy sauce and this dish still tasted great.
Make It Healthier
Use whole wheat flour. Omit salt.
How Kids Can Help
Shake bag to coat chicken. Spray pan and chicken with cooking spray.

Nutrition Facts
one serving equals 198 calories, 31 g protein, 5 g carbs, 6 g fat, trace fiber