Perdue Chicken Recipes

Here are some recipes for Perdue’s No Antibiotics Ever chicken



Tangy Sriracha Bleu Cheese Chicken

Greek yogurt, bleu cheese and sriracha sauce come together nicely in this tangy chicken dish. Serve with soba noodles and steamed broccoli for a complete meal.

Makes 4 servings



1/2 cup plain, non-fat Greek yogurt

1/4 cup crumbled bleu cheese

1 tablespoon sriracha hot chili sauce

1 tablespoon lemon juice

1 teaspoon chili powder

1/4 teaspoon sea salt

1 package (1 1/2 pounds) PERDUE® No Antibiotics Ever boneless, skinless chicken breasts



Preheat oven to 350˚F.

In a small bowl, combine yogurt, bleu cheese, sriracha sauce, lemon juice, chili powder and salt.

Coat a 9×13 baking pan with cooking spray. Place chicken breasts in pan; spoon yogurt mixture over chicken and spread to coat evenly.

Bake for 30-35 minutes or until cooked through (internal temperature of 165˚F).


Per Serving
Calories 226
Fat 4 grams 5%
Saturated fat 2 grams 10%
Cholesterol 105 mg 35%
Sodium 372 mg 15%
Potassium 39 mg 1%
Carbohydrate 3 grams 1%
Dietary Fiber 0 grams
Sugars 2 grams
Protein 43 grams 87%
Vitamin A 4%
Vitamin C 28%
Calcium 10%
Iron 6%


Buttery Garlic Baked Chicken

This savory dish has only a few ingredients so it’s perfect for a quick weeknight meal. Serve with brown rice and cauliflower or put it over spinach for a protein-packed salad.

Makes 4 servings



2 tablespoons reduced-sodium soy sauce

2 tablespoons Worcestershire sauce

2 tablespoons butter, melted

1 tablespoon chopped fresh parsley, or 2 teaspoons dried parsley flakes

1/2 teaspoon garlic powder

1 package (1 1/2 pounds) PERDUE® No Antibiotics Ever boneless, skinless chicken breasts



Preheat oven to 350˚F.

In a small bowl, combine butter, soy sauce, Worcestershire sauce, parley and garlic.

Coat an 8×8 baking pan with cooking spray. Place chicken breasts in pan; chicken will be crowded in pan. Pour soy sauce mixture over chicken.

Bake for 30-35 minutes or until cooked through (internal temperature of 165˚F).



Per Serving
Calories 213
Fat 5 grams 7%
Saturated fat 3 grams 13%
Cholesterol 105 mg 35%
Sodium 316 mg 13%
Potassium 0 mg 0%
Carbohydrate 2 grams 1%
Dietary Fiber 0 grams
Sugars 1 gram
Protein 39 grams 73%
Vitamin A 2%
Vitamin C 3%
Calcium 3%
Iron 6%





Why Diets Sucks

As a dietitian, I answer a lot of questions about weight loss. A LOT. Lately, the majority of questions are about short-cuts to weight loss in the form of body wraps, metabolism boosters, meal replacement shakes, low/no-carb diets, the Medical Weight Loss© program, eliminating food groups, etc. Here are my thoughts. (I originally wrote this over a year ago, and I haven’t changed my mind, so here it is again)…

Last week I got my hands on a diet that a local doctor has been handing out to her patients. It goes a little something like this…You can eat gobs of mayo, a quarter pound of cheese a day, unlimited amounts of sausage, bacon, hot dogs, and pork rinds, and wash it all down with as much diet soda as you want but you must completely avoid fruit, beans and whole grains. What the eff???  People look to their doctors for reliable health information, so to hand out a bullshit diet like this is irresponsible AT BEST.

Here are a couple of things to consider before going on any diet:

  1. Don’t. Diets suck. They’re restricting and unsustainable. If you go ‘on’ something, it would stand to reason that you eventually have to go ‘off’ it, right? What happens then? Usually, it’s back to square one (or worse).
  2. If it sounds too good to be true, it probably is. I don’t care where the info comes from; your physician, a fancy TV doctor, Facebook or your great-aunt Margaret. If someone touts a diet plan or magic pill, use common sense. Deep down you know that people who live to be 100 years old don’t get there because their diets are rich in hot dogs, fat blockers and artificial sweeteners.
  3. Carbs don’t make people unhealthy. Too many calories, too much processed food and too little exercise make people unhealthy.
  4. There is no miracle fad diet, body wrap, pill, injection, supplement, etc. to make you healthy. Like it or not, it comes down to eating clean and exercising. I wish there was a way around it because I would love nothing more than to gorge myself on pizza and chocolate at every meal, but there’s not.
  5. Just because something causes weight loss doesn’t mean it’s good for you. Sure, there may be some initial weight loss with miracle ‘cures’, but that usually comes at a price. Fat blocker pills can cause stomach cramps, constipation, or “intestinal gas with discharge”. In other words, bring a change of underwear with you when you leave the house. Low-carb diets are so restrictive (not to mention unhealthy), that they’re hard to stick to. Can you really go the rest of your life without eating an apple, a piece of bread or a bowl of ice cream?  Probably not.  If you can’t see yourself doing it forever, don’t do it at all.
  6. And finally…Can we PLEASE stop making this about weight? When we do that, we lose sight of what’s really important, and that’s good health. Eating clean and exercising make you FEEL good and give you energy to do the things you love. What good is losing weight if your insides are rotting, you have no energy or you’re so hangry no one wants to be around you?

I’ll end with this.  Eat fruits and vegetables, lots of them.  Eat whole grains, like quinoa and oats. Drink plenty of water.  Eat healthy fats, like avocados and nuts. Eat lean sources of protein, like beans, yogurt and/or unprocessed meats.  And please, for the sake of your sanity and those around you, eat a cookie once in a while.

Rant over.

What the Hell Do You Do With Wheat Berries?


I was feeling extra “earthy-granola” one day when I went grocery shopping so I came home with a shit-ton of wheat berries. A year later and they were still sitting here like, “Hey dumbass, you should really make something with this 4-pound bag of bird seed you bought.”

So I did. And I have to say, I rocked it. I made the most delicious mushroom soup (which got eaten so fast I didn’t get a picture), and an even better cold salad. We didn’t eat ALL of it (but only because there are consequences for eating that many garbanzo beans), so I was able to get a picture.

I just kinda threw a bunch of shit together and, not thinking it would be anything special, didn’t write it down. Well, wouldn’t you know it, I created a frickin’ masterpiece. So I scrambled to write down what I could remember before I got distracted (SQUIRREL).  Here goes….

Wheat Berry Cucumber Salad

1 cup cooked wheat berries

1 can garbanzo beans, rinsed and drained

1 medium cucumber, seeded and diced

2 tablespoons reduced-fat mayonnaise

2 tablespoons plain Greek yogurt

1 tablespoon lemon juice

1 tablespoon apple cider vinegar

1 tablespoon dried parsley flakes

1/2 teaspoon dill weed

1/2 teaspoon dried basil

1/2 teaspoon salt

Throw it all in a bowl and stir. You can store it in the fridge for up to 3 days, but it won’t last that long.