Tasty Italian Chicken

Now that I have had my baby, I want to lose those 10 last pounds quicker! I have done the diet thing before, but in the past that meant giving up foods I love. I am not going to go as strict this time around but I am going to try and cook more “healthy” and “low calorie” recipes.
Don’t you worry, not all my recipes are going “lower calorie”  I have a skinny 6’2″ husband that can’t afford to lose even one pound so I will still be cooking him up some good stuff :)

To help me find a balance between delicious and diet, I got this amazing cookbook called, “Taste of Home: Comfort Food Diet Cookbook”.  This is a recipe that comes from that cook book.


1/2 cup chopped onion
1-1/8 tsp paprika, divided
3 tsp olive oil, divided
1-1/4 cups water
1/4 cup tomato paste
1 bay leaf
1/2 tsp reduced-sodium chicken bouillon granules
1/2 tsp Italian seasoning
1/4 cup all-purpose flour
1-1/2 tsp grated Parmesan cheese
1/2 tsp salt
1/4 tsp garlic powder
1/4 tsp dried oregano
1-1/2 pounds chicken tenderloins

In a small saucepan, saute onion and 1/8 tsp paprika in 1 tsp olive oil until tender.  Stir in water, tomato paste, bay leaf, bouillon and Italian seasoning.  Bring to a boil.  Reduce heat; simmer, uncovered, for 10 minutes.
Meanwhile, in a large resealable plastic bag, combine the flour, Parmesan cheese, salt, garlic powder, oregano and remaining paprika.  Add chicken.
Seal bag and shake to coat.
In a large nonstick skillet coated with cooking spray, cook half of the chicken in 1 tsp oil for 2-3 minutes on each side or until juices run clear.  Remove and keep warm; repeat with remaining chicken and oil.  Remove bay leaf from sauce.  Serve over chicken.


4 ounces cooked chicken with 3 Tbsp. sauce has:
163 calories
3 g fat
67 mg cholesterol
287 mg sodium
8 g carbohydrate
1 g fiber
27 g protein


If you make this recipe, snap a photo and hashtag it #chefintraining and/or #chefintrainingblog. I would love to see how these recipes take shape in your kitchens.

Filed under: chicken, dinner, italian, low-fat, main-dish

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  1. Carolyn

    Taste of Home always has great food recipes. You know when following their recipe, you'll always getting something good. Your chicken looks delicious and so juicy! ~Carolyn

  2. Maggie

    This looks so good for a Sunday brunch...
    I'll be honored for you to add this recipe in our party this week at

  3. Foodness Gracious

    Great lookin chicky dish! Perfect for an easy dinner..
    Thanks for sharing

  4. amanda.c09

    Thank you for your kind comments on my blog www.kraftingkreations.blogspot.com! Whats funny is that I found your blog earlier today when I was blog surfing. I stumbled upon your Blueberry Snack Cake recipe that looks delicious. I am now following you! Now I'm off to look through your other wonderful recipies!


  5. Pat's Pink Apron

    I love Italian. This looks good!
    From http://patspinkapron.blogspot.com

  6. Chels

    That looks really delicious! And who doesn't love the occasional yummy low calorie meal.

  7. Janelle

    Thanks for visiting my blog today!

    Love your site--everything looks delicious! I can't wait to try several of these recipes. Thanks!


  8. meijo's JOY

    This look so good - low calorie meal? Definitely must try!

  9. Vicki V @ blestnest.blogspot.com

    I'll be visiting to see what you cook up because I'm trying to lose a little weight, too. This looks great!

  10. Billie Monster

    Thanks for sharing that great lookin' dish!

  11. Tanya Anurag

    This is gonna be tried soon.We have a link-up party going on - Tea Time Thursdays @ Kreative Korner. I would really appreciate if you'd link up some of your awesome posts there. Hope to see you at the party.http://tanyaanurag.blogspot.com/2011/08/tea-time-thursdays-3-and-features.html

  12. Laurie

    Hi Nikki:
    I've been strolling through all your amazing recipes! Do you have a cook book with your recipes in it?? I would love to have a book to go to rather than the computer. If you have a book I can buy, please let me know.