-Z$R!ثsp8=)ߵ>y̒1LoSXf?i}kD3dgb)VTVnw-y~_9I7mJ[^-Z:fb?v}Unj!|au5ꑬD^o.iTZXZMPWct!uoZ:bHUsK nЗ*Ӯߩ*W 'qK_[tVG;*״:4;GifkPNcohApX3)ڽ[[4j ؋@6NUϮi6ɀeQ gBrru+.\s i{{ߛq/K kYͩ\is I=Áq]_'Y>VDnK}&dr Zd_Fv?k*a'oxmd"Q-2O5{'@G_Zk Եoײ9+g?Z*TNOWk躽?ig [K}^Kkaf^>ZxSIif'5Ko6g2H݉ɮ n5oC*\;#B XFjtl`O}at $Ozz4g]YأATob9 iPj׋⣖o[XV"nHnzUvf5׹*j6`ͫgyۅs9~!u nn- Dqûð|s?> /7M`=kcRN;k)?KXdh/ѽwuRZYklXi,jwI&l S;ca ~=+ϼIOYO_! u-ZGdyp*][¿[?7.a=BV4jk( =Ӭ\HG&Ꮊe0ݫ_KwBFm>/쌖*'3J)/$v?v]NnryCO_ֺO2g9gsOָ3mXrBBEXU +Ǭ$)X8(%cX]E)bvcy cڡkN+.kӆzOμHᜎG7Н@jq “P*$*$\0nn9An#'s%,XrCQ>d`+ѡCO6zuݴc (oC +aos'Z|G~חkkG +vs=*~Ԯd @EmcSMucr6lխvQhR[y8=k9KN}8WGyR-Hwvw3$0\6 bmN}HMWsE7-6qS\\B[wW]qgjP<grVN85?=NgJjBJO0<|:{Q( vz+I,@2  u=u-,$r 0~$fFss1d^e`}s\Ss |s(Ԗ8n&oV',kse9<knݰ< ,dd氒.ijK#UQJQ#0=Y#j|=[73:ݍ`7F#,A$4}[@7z/z !=Zn*șUlՒAU&p?7O^B[8:FsvҲ3us!%yz3*/JOmnYkwZ}Zm&-bu- 3ܞ*)JWg$OezuZ0/'gY"mN<,&V ]^xoR5pG={5E%(aӞ@ Bu%B_l83``E[J;S +M?WL,n #ף<ku ZHMv a݃<zӊ?͚X0kf.0ȩK6_I׏Gf{{Uq*O*j7 -9"bȯV4yG+жbwSO'cdm[Ќ3Yʗ.j9x£-M^vڪQjua3X#Y4P^"͕*5 vDEhn1!Jsbٌ'fͧj7Zy?xNQjM֊=B4p'֩"Nֱ^v'mS4W\㾒5Kxk\0ݜڍ"Uf뫵{%es֨,qSY^}й–+ ¶2l9]7#-|y[m6P9ktC(')U᫛Gk[cwg[cEă`zA/R5QXB~{ը>354٬EϚX\.1dkh[ܪ=ҿP ̱5V9",YX =QU{m-lei ΑeT1H#?z8csqbHdPI!ɏie>(FJK=*q:޷sw3k ː0O¨1oBmKO^7OFdi€F>aX_ \kqE\psR|SL改wߴm$j5fwOJ*KI{H2K*yn)zNK6W@8^:+4?*?b协*ח*qʳ$OZ9ľ0ciʑ>Auo콢B;nwn-b4g,8z1Eey7uU̖ I?Ҿ ;84$WEOkhvޣ[ʕXq{T03I RN14۴|1.P_{[Mh2oMLE{~}ks$6DH-'T;'.ĺ5W2~g2>.3Vg¾ R٣&J[1t:rL8HWsF/Jq\+vl}k(%՚ȍbc FMtk<wթ56/dWxcw`Yٸnb:ܩrXN|;kVaҞbp;h^yjs\Cn i""Lz}b;S7˸3kF}'J/,--w2/^ FN9՟3#TAEw^Cм!+ៈK9XLw2#`xg#Kg><1GMns^K([J~/3s,z_^-R2]aϦ}kwgmkA]|W{E3'[Ga̒xvysȃ$$#3?!^|am{D12pfnylgԠ;1XzRVEvlpXOSj:u`+BaI[^w#,xZZqMBOJh"i!GCE-k4 !N0GQy-o-pko/ xeH=䴳)Lnm4L8q;v\35ʬi~^ ._4t # k`N+C-^xPy1xן]it?*`7cӦIuC]O?ƧMRRN\ދc=B#^ A?]י*TwtBe):NсRWAlw,`}Ӧi脰PW-fG-$s`W\}wyi׺t-q=1 \+d^CHN;út}y@m uU^zEu' Gx+tkye%OBkKăĈ(RW F ɧ gڼʖbt9=/ :$s$ ᙔ:+Û) obAe3jNB\zf[?)I7$6U3|-5Zв'9}>] `$Qz-9c-f zjS8NbpZ i4k`\_>=6wzSojBzHom_dcçON_.0T![J :J AF FܛpA+֮ELi Dgu-%#FZRF <Ҽ8eSGs|^]OIs>pcȕN(#~%REp$ _ ~(5.~%&Ѹtϵ} ,q[$R[#2`_Oklb\ھPcG˖ f).k!R`(Sԭ *T~+eSRۑgkmA⹽Z-ʠ8:uySG77`ZPdzey8ՆTAem]᩺{kp-VѰ [N=++ܲ9"n΄^gﱷ߇]X3'S@_)7y/|_5 g8+fݭ%l[\JG^`W~sV0w:3өlQl6EsVQI’Aj|yp$k?oJ2Mnm y\jZlzjY+rYց/}+[fx)(+ƸM?EٳBFvWX{?PXaCp* =+Ŭ|} (?.Et>/IV>ɋ5G9<81\բPCDR{ &$ӼexKP!AWNF+*ʼn4޶z ' ezJm] E!xw'SǍu4fhLNpv/5C'o62>XwTC%G#ƼgWjIax? ^^+jڴ']*糆=ݥIU4էXmۣO\pꌪ;ϗu:W:cԄZ}'Ӄ|DxfkBӺv9N+鳪5I+/fWGO Xmɓl潺w);KQgC)CDKiیfWïZ9_=>~!{xVi<v Wm8#޸ -:pS|\մۡ,ȉY U{gHt[6uw=D͹q oFIḋmSvrCU+MTyq^y.q}k^Ή|gJYkOm,a-cr6*|7eVTVd85K 8MJd pp+ Cšm-kCslnOv 99ݎ:tʎ*֧ūZZ+il4A 9&k]W÷%ySmL2/;OPAZWngk"(S/S wSG^i{QƗч|GmX~zAk7TUk=9da[J dsj^~Ô(\; sa*ƧAghv~T ':UV lI GEXb#Czt]֌}R{OCg2nh`X+_^TzHdR:ƹFV(,pxx4hiM=n}:f5t(OG< i1d_-2'Z O#-YyXOE5B&abDk谱eU{oݟ%9UՌ;3-ym?*5d)(6oo-bZ+kR _ttFox؟{*Q*1\_ }y|>|Ghw%~~6wPu߷JHc-FfUK98ye;ωxSڴ3X:pdlk~\ op+}Et?~]ZW$~h9pO\ S+`J\,U|ɧ6}1j7! Pt ;&pzubºޕt[NqqO0bhTpGN={H/Un9[.k,.&g%d 9W絙^\.R«{I~űyyޣGkcR ; v#]6E|2Jkӥ$FI-b3& .׎v85 d+?vB,#W&'2ʡz_5j:tc%XJ1VV;HO .DţX)U z;J,]Y7{{M%s/fo<3,vG|L0?CWuGJզrYrM5%U pWz3aZG0ms(&4]'_hZݼQIouFVAA|ikORu]dK8?k:.F c\P`8\}ͪⰪҝD{uHGqޒKxXCE>=*U5 !idm.Wֻ$Q Atd_Xǰ\ֻ`3StMzWk)ܽ>'u;iN|cnCs?z[:^+-'t8o%{YV}I=j;e;K%MիѽcN2U*q\O&– pI=$bwZllVG&瓳jj504d~GjEe\5+Eë蝶uk wρek5L<g}Z嬦̓:^Ia-LڕսSxB]gDH'V#g𯚵Coa4ڢao݀[n+~}L-1>TĶw'+犧NIoRu=L&U+*NJaЪ7t=[FKq U3t;wx\d|GαUWug,4T55#'l!ϓ+BޑՋ~XE ސ|e[ad6g2(.\uȼS(rbWُ>\.7j1?e\['~:/{xa;NI7)˰Ѣf1WGخM/ڮٹ'?gjb5˿ V5j, mG̤^Ot_k0ڬ.0v>a0Tj܂_#ϯ+WW9#)Ͻu_X)$\Au5a^idJ0Yb$8ic˦yRm(WTeN\`wKt)`Qv|<<?SJg}*+OtVx] I})x_F3J$}+UV>4mK(:Fjug 2=PK [$bGlCBn._S`GI8UŴLy˥>߼8;GNɎ C u2>/}l{73xv6DI8ÜZ*OS\C(xߝQ_7;)3 S]Ik~M?qsވ+#`ᇡ7POʿEyhFpɟҋ񿋞$bqAq әeԗڋHԟŠ+89J)[znէR3E~o_[x>~xwg 嵕LwGI^Kh/()^f [V ? [)K

Chicken with Knorr White Sauce Mix

Do you LOVE creamy, rich tasting Italian dishes? Here’s a QUICK meal that gives you some of that rich, hearty flavor, but has fewer calories without using a lot of extra heavy cream, butter, or cheeses! If it’s quick and easy, there’s no excuse not to have a healthy meal! The two flavors of the “Knorr” sauce mixes that we like are “Garlic & Herb” (definitely our favorite) and the “Four Cheese”.

 

Knorr-season packet-chicken-recipe-food-fit-with-jake

chicken-with-green-peppers-and-onions

Finished chicken with addional Green Peppers and Onions

Ingredients:

-“Knorr” Seasoning packet

-Milk

-Butter

-Chicken

Optional Additions:

-Whole wheat noodles

-Peppers (any color would work, I had green on hand)

-Onion

Directions:

Option 1) Easiest/Fastest Method: Cook only the chicken and the sauce. (Use sauce sparingly, don’t eat the whole sauce pan by yourself with a chicken breast! All the sauce feeds our family of 2 adults & 3 kids and sometimes we have extra) Pair it with some veggies or a salad and you’ve got a great meal!

Option 2) A little bit more time, but extra the flavor: (I start this before I start the chicken so I know the onions/peppers will be ready in time) Saute onions (stirring frequently so they don’t get too burnt or stuck to the pan) in Olive Oil over medium-high heat until clear, add in peppers, and continue to cook peppers and onions together until the onions have more brown coloring (caramelized).

chicken-peppers-onions-healthy-meal-dinner-fit-with-jake

Caramelized Onions with Green Peppers

Option 3) Really you could skip the sauce and just eat the chicken with the onions/peppers too! Very yummy!

**Option 1 or 2 can be paired with whole wheat noodles. Just know this will add more calories, but they will also help fill you up more so you won’t be hungry for munchies later in the evening.

whole-wheat-noodles-dinner

Whole wheat noodles and Knorr seasoning

Chicken

-Trim chicken breasts of excess fat and fillet the chicken breasts. (Filleting the breasts will help them to cook faster and more evenly)

-Filleting a chicken breast: Place one hand on top of the chicken breast, pressing down, hold your fillet knife parallel to the cutting board and cut down, using a sawing motion, the length of the breast.

fillet- chicken- breast-health-nutrition

filleted chicken breast - healthy dinner

-Season chicken evenly on both sides and press seasoning into chicken with your hand. I prefer to use a “McCormick Grill Mates Seasoning”. My favorite is “Roasted Garlic & Herb” or I will use “Montreal Chicken” (just use one, not both).

McCormick-Chicken Seasoning-Montreal- Chicken - Roasted-Garlic-Herb

-Spray pan with “Olive Oil” cooking spray OR 2-3 tsp of Olive Oil, turn it to medium heat.

-Place chicken in the pan with the lid on (I think this helps it to cook faster).

-You only want to flip your chicken over once. Everyone’s stove is different, so flip your chicken when it starts to look like this…

Time to flip your chicken

Time to flip your chicken

-Continue to cook chicken until it is cooked through and juices run clear.

chicken-cooked-in-pan-healthy living

Sauce (it doesn’t take long to make, so I do this last)

-Follow the directions on the packet for the sauce, which are as follows:

The directions call for 1 1/2 C milk (we use skim milk) and 1 TB butter (we probably only use a 1/2 TB butter). In a small saucepan whisk the milk, butter, and seasoning mix together and bring to a boil, while stirring consistently. Reduce the heat and simmer, stirring occasionally, until the sauce has thickened (about 3 minutes).

**Coincidentally I forgot to take a picture of the sauce! It’s just a white, creamy looking sauce and very delicious!


Leave a Reply

Your email address will not be published. Required fields are marked *