Adapted from Emily Bites' recipe Everything Chicken Bites with Cream Cheese Yogurt Dip
Yield: 4 SERVINGS 4 Bites (if using Fiber Gourmet pasta)
403 calories Fat 6.1g Carbs 59.5g Fiber 29.2g Protein 41.4g
Ingredients
· 8 oz pkg of Fiber Gourmet pasta (or pasta of your choice—may affect bites/points)
· Kosher salt
· 1 lb boneless, skinless chicken breasts, cut into bite-sized pieces
· 1 large egg, room temperature, lightly beaten
· 1 tablespoon all-purpose flour
· 3 tablespoons everything bagel seasoning, divided
· 1/3 cup plain nonfat Greek yogurt
· 1/4 cup chicken broth
· 2 tsp chopped fresh chives OR 1 tsp dried chives
· 1 tsp garlic powder
· 1 tsp onion powder
· Cooking spray
· 1/2 small onion, chopped
· 1/2 red pepper, chopped
· 1 (15 oz.) can of cut green beans, drained
· 1 (15 oz.) can of whole kernel corn, drained
· salt and pepper, to taste
Instructions
1. Heat water in a large pot for the pasta. Once boiling, add about 2 Tbsp of Kosher salt, or to taste. Add the pasta and cook according to package directions while you prepare the chicken and sauce. When the pasta’s done, drain it and set it aside while you finish the rest of the meal.
2. Set a large frying pan over medium-high heat while you prep the chicken and sauce.
3. Place the chicken in a medium bowl and toss with the flour. Add the egg and stir to coat. It will be a wet mixture! Add 2 tablespoons of the bagel seasoning and stir to coat the chicken. Set aside.
4. In a small mixing bowl, whisk together the cream cheese, yogurt, chicken broth, chives, garlic and onion powders, and remaining tablespoon of bagel seasoning until smooth.
5. Coat the hot frying pan with cooking spray and add onion and red pepper. Sauté until softened slightly, about 3 minutes. Push the onions and peppers to the side of the pan.
6. Add the chicken pieces and spread into a single layer. Cook the chicken, undisturbed, for about 2-3 minutes to let it brown, then flip and cook, undisturbed, another 2-3 minutes until brown on that side. Separate any pieces stuck together, toss with the onions and peppers, and cook another 2 minutes.
7. Add the green beans and corn to the pan, tossing to mix, and heat through.
8. Reduce the heat to medium-low and stir in the cream cheese mixture. (The reduced heat will keep the dairy products from curdling.) Cook until heated through, about 2-3 minutes more.
9. Add in the cooked pasta, season with salt and pepper to taste, and serve.
Notes
· Change up the veggies as you like. You can even use frozen, just thaw beforehand so the chicken won't overcook.
· Serve with any pasta or change it up with rice or even cooked broccoli.
· If your sauce is too dry after adding in the pasta (or whatever you use) just add a splash more chicken broth.
· If you enjoy spicy foods, add in some hot peppers with the onions and red peppers and maybe a bit of cayenne to the bagel seasoning.
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