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Articles by Chef Nick

Healthy Chicken Recipes Get Four In One
by Chef Nick Cavataio

It had been quite a while since our family had
enjoyed some good chicken tortillas! I knew there
was a package of flour tortillas at home so I
picked up a 4 - 5 lb. Roaster chicken on Sat. and
not only did we have those scrumptious wraps we also
had three other great healthy recipes from that one
chicken. This is how it all came about!

It had been quite a while since our family had
enjoyed some good chicken tortillas! I knew there
was a package of flour tortillas at home so I picked
up a 4 - 5 lb. Roaster chicken on Sat. and not only
did we have those scrumptious wraps we also had
three other great healthy recipes from that one
chicken. This is how it all came about! After
roasting the chicken, I let it set for about one
hour, poured the chicken broth into a freezer
container for a quick trip to the freezer and
then pulled all the chicken from the bone.
As a result the following recipes where born.

Chicken Wraps
Chicken Vegetable Soup with Rice
Chicken Quesadilla
Fresh Green Salad with Chicken

All of these recipes where quick and easy!

1. The Chicken Wraps

One package of 8 flour tortillas
One small can of refried beans, about 15oz can
2 cups chopped chicken
2 cups shredded cheese (Mexican blend)
¼ cup corn and bean salsa
¼ cup taco sauce

Mix refried beans, chicken, salsa and taco sauce in
medium size bowl. Fill each tortilla about 4 tablespoons
of bean/chicken mixture; top with ¼ cup of cheese, wrap
and put in a baking pan prepared with cooking spray.
Cover with foil and bake @ 350 degrees for 30 minutes.

2. Chicken Vegetable Soup

2 cups Chicken broth
½ cup chopped onion
½ cup chopped celery
1-16 oz. Pkg. Frozen mixed vegetables
½ cup long grain rice of your choice

Adjust seasoning with salt, pepper, granulated garlic
and dry parsley.

Bring broth to a boil; add onion, celery and mixed
veggies. Simmer 10 minutes; add rice and boil for 10
minutes or until rice is tender.

3. Chicken Quesadilla

2-flour tortillas
1 cup chopped chicken
2 cups Mexican blend cheese

About 2 cups of your favorite Salsa for dipping

Place one tortilla in a large fry pan prepared with
food spray; top with chicken and cheese then cover
with second tortilla. Cover and heat through,
approximately 1 minute. Flip and heat for about one
more minute. Slide out of fry pan on cutting board
and cut into 8 triangle pieces. Serve with salsa.

4. Fresh Green Salad with Chicken

4 Tablespoons olive oil
2 Tablespoons white wine vinegar
2 Tablespoons Dijon mustard
½ Teaspoon salt
½ Teaspoon black pepper
1 pinch white sugar
1 Teaspoon chopped fresh parsley
1 Teaspoon lemon juice
2 cloves garlic, chopped
4 cups mixed salad greens
1 ½ cups chicken, chopped
½ cup sliced almonds
2 ounces feta cheese, crumbled

In a large bowl whisk together the olive oil, red wine
vinegar, mustard, salt, pepper, sugar, parsley, lemon
juice and garlic. Add chicken and let marinate for
15-20 minutes. Just before serving add salad greens
and toss to coat with dressing. Top with sliced
almonds and feta cheese.

Enjoy!

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Chef Nick Cavataio is the author of 'Conquering
Healthier Recipes and Beyond,' an cookbook packed
with more than 300 mouth-watering recipes you can
cook quickly at home.
http://www.conqueringhealthierrecipes.com

Nick Cavataio 99 Hall Road Owego NY, 607-687-5654 mailto:ncavataio@stny.rr.com