Sweet & Sour Chicken

This is supposed to make eight servings ... let's just say it was so good, four of us pounded it in one sitting! HERE is where the original recipe came from, but I'll include some of the changes I made based on reviews.



Sweet & Sour Chicken

• 20 oz can pineapple chunks, drained (juice reserved)


• 1/4 C cornstarch


• 1 3/4 C water, divided


• 3/4 C white sugar


• 1/2 C distilled white vinegar


• 1/4 C Catalina salad dressing


• 4 chicken breasts - cut into 1" cubes


• 2 1/4 C self-rising flour


• 2 Tbsp vegetable oil


• 2 Tbsp cornstarch


• 1/2 tsp salt


• 1/4 tsp ground white pepper


• 1 egg


• 1 1/2 C water


• 1 quart vegetable oil for frying


• 2 green bell peppers, cut into 1 inch pieces


• 2 carrots, sliced


• 2 celery stalks, sliced


• 1/2 onion, chopped


• 2 1/2 C rice, cooked

Combine flour, 2 Tbsp oil, 2 Tbsp cornstarch, salt, white pepper and egg. Add 1 1/2 C water gradually to make a thick batter. Stir to blend thoroughly. Add chicken pieces and stir until chicken is well coated.
Heat oil in skillet or wok to 360° F (180° C). Fry chicken pieces in hot oil 10 minutes, or until golden. Remove chicken and drain on paper towels.

Saute green peppers, onion, pineapple chunks and carrot with a small amount of oil.


In a saucepan, combine 1 1/2 C water, sugar, vinegar, reserved pineapple juice and Catalina dressing. Heat to boiling. Turn off heat. Combine 1/4 C cornstarch and 1/4 C water; slowly stir into saucepan. Continue stirring until mixture thickens. Add chicken pieces and sauteed vegetables and stir to coat.

Serve over rice.

Nutrition Facts

Serving Size 433 g

Amount Per Serving

Calories 691 Calories from Fat 154

% Daily Value*

Total Fat 17.1g 26%

Saturated Fat 3.4g 17%

Trans Fat 0.0g

Cholesterol 56mg 19%

Sodium 270mg 11%

Total Carbohydrates 110.8g 37%

Dietary Fiber 4.0g 16%

Sugars 28.3g

Protein 21.0g

Vitamin A 71% • Vitamin C 122% Calcium 5% • Iron 26%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in sodium


• High in vitamin A


• High in vitamin C

Hawaiian Haystacks

Another favorite from the Jorgensen Family Cookbook. The gravy for these Hawaiian Haystacks is phenomenal. It's delicious, easy and great for big families or groups.

Hawaiian Haystacks

• 4 chicken breasts


• 2 stalks celery, chopped


• 3 carrots, chopped


• 1 onion, chopped


• 1 Tbsp parsley


• 1 tsp basil


• Salt and pepper to taste


• Water to cover chicken


• 2 cans cream of chicken soup


• 3 C rice, cooked

Toppings: 

• Chow mein noodles


• Tomatoes, chopped


• Celery, chopped


• Green onions, chopped


• Pineapple chunks


• Almonds, slivered or sliced


• Dried coconut


• Cheddar cheese, grated

Boil water, chicken, celery, carrots, onion, parsley, basil and salt and pepper together until chicken is done. Shred chicken. Reserve 3 C chicken broth and combine with the 2 cans cream of chicken soup. Add chicken to soup mixture. Heat gravy and serve over cooked rice. Pile on the toppings! 

Nutrition Facts

Serving Size 244 g

Amount Per Serving

Calories 445 Calories from Fat 82

% Daily Value*

Total Fat 9.1g 14%

Saturated Fat 2.5g 13%

Trans Fat 0.0g

Cholesterol 57mg 19%

Sodium 572mg 24%

Total Carbohydrates 64.6g 22%

Dietary Fiber 1.9g 7%

Sugars 2.2g

Protein 23.6g

Vitamin A 81% • Vitamin C 5% Calcium 5% • Iron 26%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in sugar


• High in vitamin A

Above is the nutritional information NOT INCLUDING the toppings. Enjoy!

Chicken Pot Pie

Oh. My. Goodness. This was so delicious, so amazing, Dan and I literally could not stop eating it. We stuffed ourselves silly. I used to love eating the little frozen chicken pot pies from Marie Calendar's, but never again. This was better in every way! I got the recipe from HERE.



Chicken Pot Pie

• 1 pound skinless, boneless chicken breast halves - cubed


• 1 C carrots, sliced


• 1 C frozen green peas


• 1 C celery, sliced


• 1 C frozen corn


• 1/3 C butter


• 1 small onion, chopped


• 1 clove garlic, minced


• 1/3 C all-purpose flour


• 1/4 tsp black pepper


• 1/4 tsp celery seed


• 1 3/4 C chicken broth (potentially less)


• 2/3 C milk


• 2 (9 inch) unbaked pie crusts


• About 3 tsp chicken bouillon

Preheat oven to 425° F.

In a saucepan, combine chicken, carrots, peas, corn and celery. Add water and chicken bouillon to cover and boil for 15 minutes (about 1 tsp bouillon to 1 C water). Remove from heat, reserve as much broth as possible, drain and set aside.

In the saucepan over medium heat, cook onions in butter until soft and translucent. Stir in flour, pepper and celery seed. If needed, make more chicken broth with bouillon to add to the reserved broth until you have 1 3/4 C. Slowly stir in chicken broth and milk. Simmer over medium-low heat until thick. Stir in chicken and vegetables.

Place the chicken mixture in bottom pie crust. Cover with top crust, seal edges and cut away excess dough. Make several small slits in the top to allow steam to escape.

Bake in the preheated oven for 30 to 35 minutes, or until pastry is golden brown and filling is bubbly. Cool for 10 minutes before serving.

Nutrition Facts

Serving Size 346 g

Amount Per Serving

Calories 272 Calories from Fat 121

% Daily Value*

Total Fat 13.4g 21%

Saturated Fat 7.4g 37%

Trans Fat 0.0g

Cholesterol 73mg 24%

Sodium 462mg 19%

Total Carbohydrates 18.7g 6%

Dietary Fiber 3.2g 13%

Sugars 5.5g

Protein 21.3g

Vitamin A 75% • Vitamin C 23% Calcium 6% • Iron 6%

Nutrition Grade B

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Very high in vitamin A

Bad points

• High in saturated fat

Not too unhealthy, compared to a store-bought pot pie! Healthier and much tastier. Serves 4-6.

Chicken-Zucchini Alfredo

I have been looking for a healthier version of an all-time favorite -- and finally found one. This recipe is great because it uses evaporated milk rather than heavy whipping cream. Even better news: it tastes great too =) HERE is where I found it.



Chicken-Zucchini Alfredo

• 3 Tbsp extra-virgin olive oil
• 2 cloves garlic, minced
• 2 zucchini, thinly sliced into half-moons
• 16 oz thin skinless, boneless chicken breasts
• Freshly ground pepper
• 12 oz whole wheat fettuccine (preferably whole wheat)
• 1 Tbsp all-purpose flour
• 1 C cold low-fat milk (1%)
• 1/2 C evaporated nonfat milk
• 3/4 C freshly grated Parmesan cheese
• 1/4 C chopped fresh parsley

Bring a large pot of salted water to a boil. Heat 1 Tbsp olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. Transfer to a bowl.

Heat another tablespoon oil in the skillet over medium-high heat. Season the chicken with 1/4 tsp each salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.

Cook the pasta in the boiling water as the label directs. Drain, reserving 1/2 C cooking water; return the pasta to the pot.

Meanwhile, whisk the flour and low-fat milk in a bowl. Place the remaining 1 clove garlic and 1 Tbsp oil in the skillet and cook over medium-high heat, 30 seconds. Add the flour-milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk, 1/2 tsp salt and the cheese; stir to melt, 1 minute.

Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.

Nutrition Facts

Serving Size 426 g

Amount Per Serving

Calories 642 Calories from Fat 184

% Daily Value*

Total Fat 20.4g 31%

Saturated Fat 5.6g 28%

Cholesterol 87mg 29%

Sodium 560mg 23%

Total Carbohydrates 63.7g 21%

Dietary Fiber 10.3g 41%

Sugars 8.7g

Protein 50.0g

Vitamin A 17% • Vitamin C 38% Calcium 43% • Iron 28%

Nutrition Grade B-

* Based on a 2000 calorie diet

Not bad for a cream-based pasta, eh?

Curried Chicken & Rice Soup

I found this recipe HERE. It was super yummy, but there are some things that I plan on changing next time we make it ... I'll talk about those at the end.

Curried Chicken & Rice Soup

•  2 small chicken breasts
• 6 medium carrots, sliced diagonally into 2-inch pieces
• 1 bay leaf
• 6 C chicken broth (I used bouillon and water ... I will use less bouillon than the label calls for next time. Probably take off 1/2 tsp)
• 2 Tbsp unsalted butter
• 1 large onion, very thinly sliced
• 1 tsp sugar
• 1 1/2 tsp curry powder
• 1/3 C jasmine rice (I will use 2/3 C next time)
• 3 Tbsp finely chopped fresh mint
• 3 Tbsp chopped fresh dill (if you're using dried, I recommend about 1/4 Tbsp)
• 1 lemon, cut into wedges

Combine the chicken, carrots, bay leaf and a pinch of salt in a medium saucepan. Add 3 cups broth and bring to a boil; immediately reduce the heat to low, cover and cook until the chicken is just firm, about 20 minutes.

Meanwhile, heat the butter in another saucepan over medium-low heat. Add the onion and sugar; cook until the onion is soft, 5 minutes. Add the curry powder and cook for 1 minute. Add the rice and the remaining 3 cups broth. Increase the heat to medium, cover and simmer until the rice falls apart, 15 to 20 minutes.

Remove the chicken from its broth; discard the skin and shred the meat into pieces. Return the shredded chicken to the same broth.

Puree the rice mixture with an immersion blender until smooth (or use a regular blender, then return to the pan). Pour in the shredded chicken and broth, stirring gently to combine; bring to a simmer. Toss in the chopped herbs and serve the soup with lemon wedges.

Nutrition Facts

Serving Size 605 g

Amount Per Serving

Calories 367 Calories from Fat 122

% Daily Value*

Total Fat 13.6g 21%

Saturated Fat 5.8g 29%

Trans Fat 0.0g

Cholesterol 78mg 26%

Sodium 1317mg 55%

Total Carbohydrates 30.5g 10%

Dietary Fiber 5.3g 21%

Sugars 8.4g

Protein 30.7g

Vitamin A 317% • Vitamin C 30% Calcium 13% • Iron 26%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• High in niacin
• Very high in vitamin A

Bad points

• High in sodium

So, the changes I made (and will make next time) were/are: use more carrots (which I included in the recipe above); use some celery and maybe potatoes and bell pepper; use less chicken bouillon; and use more rice. 

Strawberry Spinach Salad

This strawberry spinach salad with chicken was super yummy. We loved it! We cooked the chicken in and topped the salad with THIS homemade balsamic vinaigrette.

Strawberry Spinach Salad

• 2 large boneless skinless chicken breast, cubed
• 2 Tbsp olive oil
• 2 Tbsp balsamic vinaigrette salad dressing
• 4 C spinach
• 1/2 pint strawberries, sliced
• 1/4 C candied pecans
• 2 Tbsp balsamic vinaigrette salad dressing

Cook the chicken breast meat in a skillet over medium heat with 2 Tbsp olive oil and 2 Tbsp balsamic vinaigrette. Cook and stir until the chicken is fully cooked, about 10 minutes. Set aside.

Place the spinach in a salad bowl; scatter the strawberries and pecans over the spinach. Add chicken and toss with 2 Tbsp balsamic vinaigrette salad dressing. 

Nutrition Facts

Serving Size 277 g

Amount Per Serving

Calories 421 Calories from Fat 269

% Daily Value*

Total Fat 29.8g 46%

Saturated Fat 3.3g 17%

Trans Fat 0.0g

Cholesterol 54mg 18%

Sodium 198mg 8%

Total Carbohydrates 16.9g 6%

Dietary Fiber 4.4g 18%

Sugars 8.1g

Protein 23.8g

Vitamin A 113% • Vitamin C 116% Calcium 9% • Iron 17%

Nutrition Grade B+

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• Low in sodium
• High in manganese
• Very high in vitamin A
• Very high in vitamin C

The nutrition facts are based two servings -- as a main dish. 

We had some leftover spinach and strawberries, so I candied a few more pecans and omitted the chicken for a scrumptious side salad to go with our Herb Roasted Pork Loin and Potatoes. Without the chicken and as service for four, the nutrition facts are: 

Nutrition Facts

Serving Size 89 g

Amount Per Serving

Calories 83 Calories from Fat 55

% Daily Value*

Total Fat 6.1g 9%

Trans Fat 0.0g

Cholesterol 0mg 0%

Sodium 50mg 2%

Total Carbohydrates 7.0g 2%

Dietary Fiber 2.2g 9%

Sugars 3.3g

Protein 1.8g

Vitamin A 56% • Vitamin C 58% Calcium 4% • Iron 6%

Nutrition Grade A

* Based on a 2000 calorie diet

Nutritional Analysis

Good points

• No cholesterol
• High in dietary fiber
• Very high in manganese
• High in magnesium
• Very high in vitamin A
• Very high in vitamin C