Chicken with Spinach and Mushrooms

This is a low sodium Chicken with Spinach and Mushroom recipe that is also a low carb dish that can be put together quickly.

Spinach is an extremely nutrient-rich vegetable, it contains high amounts of carotenoids, vitamin C, vitamin K, folic acid, iron and calcium.

Mushrooms are packed with nutritional value, they're low in calories, are great sources of fiber and protein (good for plant-based diets).

Ingredients

• 1-1/2 teaspoons olive oil
• 1-3/4 cups sliced fresh mushrooms
• 3 green onions, sliced
• 3 cups fresh baby spinach
• 2 tablespoons chopped pecans
• 4 boneless skinless chicken breast halves (4 ounces each)
• 1/2 teaspoon Italian mixed herbs
• 2 slices reduced-fat provolone cheese, halved (not allowed in Phase One of the Dash Diet)

Directions

• Preheat grill or broiler. In a large skillet, heat oil over medium-high heat; saute mushrooms and green onions until tender. Stir in spinach and pecans until spinach is wilted. Remove from heat; keep warm.
  
  
• Sprinkle chicken with herbs. Grill, covered, on an oiled grill rack over medium heat or broil 4 in. from heat on a greased broiler pan until a thermometer reads 165°, 4-5 minutes per side. Top with cheese; grill or broil until cheese is melted.
  
  To serve, top with mushroom mixture and add some mashed cauliflower on the side.

Nutrition Facts

1 serving: 203 calories, 9g fat (2g saturated fat), 68mg cholesterol, 210mg sodium

Baked Paprika Chicken

Baked Paprika Chicken

This is such a versatile low sodium chicken dish, this Baked Paprika Chicken will soon be one of your favorite meals, paprika has a rich vibrant color and it is full of flavor and if there are any leftover it's great cold with a salad the next day. 

Ingredients

3 -3 ½ pound chicken drum sticks

1 teaspoon salt

1 tea-spoon white pepper
1 teaspoon chicken bouillon powder
1/4 cup canola oil
4-6 garlic cloves minced
2 Tablespoons onion powder
1 Tablespoon smoked paprika
½ teaspoon cayenne pepper(optional)
3-4 Tablespoons fresh herbs (thyme, parsley, oregano)
1 pound or more green beans and carrots or any vegetables

Instructions

Wash chicken legs dry, rub with salt , white pepper and bouillon powder and set aside

In a small pan set over medium low heat, combine canola oil, minced garlic, fresh herbs, smoked paprika and cayenne pepper . 

Stir for about 30 seconds or 1 minute. Let this mixture sit for a little bit about 5 minutes.

When ready to bake, preheat oven to 425°.

Place the chicken in a large bowl, toss with garlic paprika spice mix, then sprinkle with the onion powder.

Line a baking pan with foil; Add vegetables at the bottom, top with a wire rack. Arrange chicken legs out in a single layer.

Bake chicken legs until cooked through and skin is crispy, about 45-50 minutes

If desired rotate chicken halfway through-roughly 25 minutes.

Remove chicken and vegetables.

Chicken and Avocado Delite

A great combination of Chicken and Avocado in a salad, every time I have some spare rotisserie chicken I make this salad for my lunch the next day.

This is a great Dash Diet Phase One recipe, but take out the mango.

Ingredients

• 2 cups skinless chicken breast (1 lb.), cooked and shredded or cubed (rot
• 1 cup of your favorite lettuce
• 1/2 cup shredded or chopped red cabbage
• 1/2 sweet bell pepper, diced
• 1/2 cup cubed mango - fresh is best but frozen, thawed also works
• 2-3 scallions onions chopped
• 3 tablespoons cilantro, chopped
• 1/2 teaspoon Chia Seeds
• 2 tablespoons extra virgin olive oil
• 2 tablespoon  red wine vinegar
• 1 tablespoon lime juice
• 1 tablespoon lemon juice
• pepper to taste
• 2 avocados, halved and pits removed
  

Directions

Chop up all you ingredients into small bite size pieces .

Mix the Chicken and vegetable dishes into one bowl and add olive oil and red wine vinegar, lemon and lime juice and stuff into your halved Avocado's