Three Methods for Chicken Tacos

Chicken Tacos
From e-mealplanning.com

There are many methods for fixing chicken tacos.  Consider this a guideline more than a specific recipe.  Choose the cooking method that works best for you.

Method 1- Grilled chicken (It’s really more like a fajita style of seasoning)
4 chicken breasts, bone and skin removed (or use 5 chicken thighs)
2 tbl vegetable or canola oil, plus more to oil grill grates
2 tbl lemon or lime juice
1 tsp chili powder
1.5 tsp cumin
Pinch of cayenne powder
1 tsp granulated garlic powder
½ tsp kosher salt
10 corn or flour tortillas
Taco fixings- Lettuce, cilantro, tomato, salsa, cheese, avocado, sour cream

*Option- use your favorite Mexican/taco seasoning mix instead of combining the individual spices, but you should check the ingredient label for starches, sugars or preservatives that you really don't need.

Place chicken in a dish or a zipper bag, whisk oil and juice together and pour over chicken. Combine dry spices and then sprinkle over all the chicken.  Let marinate while preparing grill or overnight.
Grill chicken at medium high heat, about 7 minutes per side or registers 160 degrees on a thermometer for breasts, 175 for thighs. (Note: boneless thighs are usually thinner than a breast so you may find they cook faster)
Remove from grill and let chicken rest for 5 minutes.  Then chop chicken into small pieces and serve with tortillas and desired fixings.

Method 2- poached chicken
4 chicken breasts (can be bone-in with skin)
1 onion cut into chunks
1 tsp kosher salt
Several cranks of fresh ground pepper (or a teaspoon or so of whole peppercorns)
Jarred or fresh salsa or any chili or hot sauce you prefer
Tortillas
Taco fixings

In a large stock pot, place the chicken, onion, salt and pepper.  Cover with water and place on stove, bring water to boil, and then turn down to low/simmer.  Should be cooked after 15-20 minutes, will need more time if your chicken was frozen.  Remove from heat but let chicken cool in liquid to keep it moist or just remove hot chicken from liquid and begin preparing for tacos.  After cooled you can keep whole, wrap and refrigerate for later use.
Use a fork and knife to shred chicken for tacos.  Place chicken in a bowl and season with additional salt and pepper if you like, or mix with some salsa or hot sauce.  Serve with taco fixings or use to make chicken quesadillas.

Method 3- Slow Cooker Chili Chicken
You can use the same seasonings as method 1, except omit citrus juice, season the chicken, add about 1/3 cup of water or chicken broth in the slow cooker and place in slow cooker to cook for 4 hours on low.  Shred chicken and serve for tacos.  Or this recipe from Martha Stewart is also very good; however the addition of chipotle chili makes it spicier so be aware.

Chicken Parmesan with Easy Marinara Sauce

Healthy Chicken Parmesan w/ Easy Marinara Sauce

This is my very simple version for making chicken parmesan.  I tend to not bother with creating a breaded piece of chicken and just like to coat the chicken with grated parmesan cheese, pan fry it a bit, then finish it in the oven with my Easy Marinara Sauce.  I decided to call it healthy because it is removing the extra breading, it's not overly fried and then you can control the amount of cheese you add to the top when you bake it.

Ingredients
4 boneless skinless Chicken breasts (use boneless skinless thighs if you prefer)
Olive oil
1 ½ c. Grated parmesan cheese (reserve some for serving)
1/2 c. shredded cheese (your choice- part skim mozzarella is good, a low fat cheese can also work)
Italian seasoning (contains basil, oregano, thyme, marjoram, rosemary, minced garlic, crushed red pepper)
Salt and pepper

Directions

1.    Heat frying pan w/ 2 TBL olive oil over medium-high heat.
2.    Pre-heat oven to 400 degrees
3.    Prepare chicken breasts- drizzle w/ another 2-3 teaspoons olive oil and coat each side with salt, pepper,  Italian seasoning and about 1 cup of the parmesan cheese. 
4.    Place chicken in hot frying pan and cook for about 3 minutes, then turn and cook for another 3 minutes.  If the chicken is not looking golden and cooked, cook a little longer on each side.  The bits of parmesan cheese on them should get crispy.
5.    Transfer chicken to baking dish, pour marinara sauce over and sprinkle with parmesan and mozzarella cheese.  Place in oven and bake uncovered for 20-30 minutes.  Cheese should be very melted and bubbly.

Marinara Sauce

1 tbl olive oil
2 cloves crushed garlic
1 medium carrot, finely diced
2 ribs of celery, finely diced
1/2 onion (yellow or red, whatever you like), finely diced
1 32 oz can crushed tomatoes (can be the kind seasoned with oregano and basil, or not)
1 15 oz can tomato sauce
1 6 oz can tomato paste
6 oz of water or broth (just fill the tomato paste can)
1 1/2 tsp Italian seasoning (contains basil, oregano, thyme, marjoram, rosemary, minced garlic, crushed red pepper)
2 tsp. sugar (or equivalent sugar substitute)

Instructions:
1.    In medium pot heat oil over medium heat, add garlic, carrot, celery and onion.  Stir frequently and cook down until they are soft and begin to caramelize.
2.    Add the Italian seasoning, stir and cook a few minutes more until the seasonings are fragrant.
3.    Add cans of tomatoes, sauce and paste. Fill paste can w/ water or broth (I use water) and add just some of it to pot. Stir to incorporate the paste into the sauce. If it seems too thick, add more water.  Simmer for 5 minutes.
4.    Add sugar, stir and taste, if too tart for your taste, add more sugar.
5.    Cover the pot and let the sauce boil. The sauce can still boil even on a lower heat; this can keep it from boiling over in the pot and/or splattering when you lift the lid. Let it simmer, stirring occasionally for 10-15 minutes.

Optional:  ½ cup Marsala wine added just after spices

Grilled Chicken with Balsamic Glaze and Vegetable Stir Fry

This recipe is flexible and easy to make more than needed in order to have leftovers.  There is very little added fat.  It’s great to pack for lunch the next day or just make extra chicken for slicing and using in salad later in the week.  The sauté of vegetables is essentially a guideline; broccoli, zucchini and carrots are easy, usually accessible year round and inexpensive.  But you can use whatever veggies are seasonal and make you happy when you eat them.

Ingredients
4 Chicken breasts (boneless, skinless) or whatever chicken portion you prefer
Salt and pepper
2 Tablespoons honey
¼ c. balsamic vinegar

Sprinkle chicken with salt and pepper to preferred taste. 
Prepare grill and be sure grates are oiled.
Heat the honey in a small sauce pan over medium heat until it becomes thin.  Add balsamic vinegar and let boil and reduce for 3-5 minutes.  Be careful, it can splatter while boiling; keep a close eye on it.  Remove from heat.

Place chicken on hot grill, grill for about 4 minutes until grill marks have formed, and then flip over.  Baste with glaze and grill for another 4 minutes.  Flip over and baste again, the flip one more time and apply more glaze.  Be sure they are cooked through, then remove from grill and let rest for 5 minutes.

Stir Fry

2 tablespoons olive oil
2 cloves crushed garlic
1 teaspoon Salt-free seasoning like Mrs. Dash or Trader Joe's 21 Seasoning Salute
1.5 tablespoons balsamic vinegar
2 carrots, sliced thin
1 head broccoli, chopped
2 medium zucchini, sliced
Salt and pepper to taste

In a large sauté pan on medium-high heat, add olive oil and garlic and heat stirring for 1 minute.    Add carrots and cook, stirring a few times for 2 minutes.  Add broccoli and zucchini, stir to combine and cover pan and let steam for 2 minutes.  Remove lid, add seasoning and continue to stir until vegetables are just beginning to wilt.  Add balsamic vinegar and stir to coat vegetables and begin to caramelize.  Remove from heat and serve.