Chopped: Healthy Lunches

finished product chicken stirfry

Recently, the SoonerFit crew joined Chefs Matthew Pryor, Hillary Hinds and David Spruill at the Francis Tuttle Demonstration Kitchen for "Chopped: SoonerFit Edition."

Each chef was given 30 minutes to create a delicious, healthy lunch made from ingredients purchased on a grocery store budget of $20.

Below are the healthy lunches:

finished product chicken stirfry

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Cajun Chicken Bake

by Chef Hillary Hinds


1/2 cup diced potatoes
2 green onions, sliced
1/4 cup white onion, diced
1/4 cup 2% cheddar cheese
1 grilled chicken breast, diced
1 teaspoon olive oil


Preheat oven to 350 degrees.

In a saute pan, heat 1 teaspoon oilve oil. Add in diced potatoes and saute for 5 minutes. Add white onion, cook until onions are just translucent (about 5 minutes).

Combine potatoes and onions with remaining ingredients, reserving the cheddar cheese. Place in preheated oven and cook for 10 minutes. Add cheddar cheese to the top of the dish and cook in oven for 5 minutes more or until cheese is melted.



Veggie Quesadilla with Pasta Salad

by Chef Matthew Pryor


For quesadilla:
2 whole wheat tortillas
1/4 cup diced white onion
1/4 cup diced green or red bell pepper
1/4 cup 2% cheddar cheese (or substitute your favorite cheese)
1/2 tablespoons olive oil
For pasta:
Corkscrew pasta (or your favorite shape)
1/4 cup diced tomatoes
Juice of 2 lemons
1/4 cup sliced black olives
2 tablespoons balsamic vinegar
2 tablespoons olive oil


For quesadilla:

Heat 1/2 tablespoons olive oil in a nonstick pan. Cook white onion and bell pepper in the oil for about 5 minutes. Remove onions and peppers to a plate.

Place whole wheat tortilla into heated pan. Sprinkle 1/4 cup cheese over tortilla. Sprinkle onions and peppers over the cheese. 

Place second whole wheat tortilla on top of cheese and bell peppers. Flip quesadilla once to heat through and melt cheese.

Remove from pan and slice before serving.

For pasta salad:

Prepare pasta as directed on the package, drain and rinse with cold water to cool the pasta. 

In a separate bowl, mix juice of 2 lemons, balsamic vinegar and olive oil. Set aside.

Mix pasta, vegetables and dressing together. Season with salt and pepper to taste.



Chicken Quesadilla

by Chef David Spruill


2 whole wheat tortillas
1 chicken breast, diced
2 teaspoons olive oil
1/4 cup diced white onion
1 garlic clove, pressed or minced
1/4 cup 2% cheddar cheese


Place 2 teaspoons olive oil in a nonstick skillet over medium heat. Season chicken breast with salt, pepper and paprika. Place chicken breast in heated oil, cook until nearly done (about 7 minutes). Add in onion and garlic and saute until chicken is thoroughly cooked.

Remove mixture from pan. Add 1 tortilla to pan and heat for about 1 minute. Add chicken breast, onion and garlic mix. Sprinkle with cheddar cheese and place second tortilla over the mixture, turning once to heat through.

Cook until tortillas are slightly crisp and cheese is melted.