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I have saved the "BEST" Recipes for my Cookbook Please visit my webpage (link at bottom of page) for information on where to purchase. Low fat, Fat free, and Sugar free Recipes (all with nutritional values)...Post-op Tips..and Tips on breaking Plateaus.
Lowfat Crockpot Lemon Pepper Chicken
Ingredients
4 chicken breasts, 2 tbs. fat free margarine, 1 tsp. salt, 1/4 tsp. black pepper, 1 tsp. garlic powder, lemon pepper, paprika, 1/2 cup fat free chicken broth or water,
Preparation
Rub the chicken breasts with margarine & season with salt & pepper. Sprinkle chicken generously with lemon pepper, garlic powder, & paprika. Pour broth into crock pot & add chicken. Cook on high for 3 to 4 hours or low for 6 to 8 hours. Cook until chicken is well done.
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Crispy Garlic Chicken
4 servings
1 envelope Lipton Recipe Secrets Garlic Mushroom Soup Mix 2 Tbsp. olive or vegetable oil 2-1/2- to 3-lb. chicken, cut into serving pieces 1/2 cup hot water
1. Preheat oven to 425 degrees. In large bowl, combine garlic mushroom soup mix and oil; add chicken and toss until evenly coated.
2. In bottom of broiler pan, without rack, arrange chicken. Roast chicken, basting occasionally, 40 minutes or until chicken is no longer pink.
3. Remove chicken to serving platter. Add hot water to pan and stir, scraping brown bits from bottom of pan. Serve sauce over chicken.
Also terrific with Lipton Recipe Secrets Savory Herb with Garlic or Onion-Mushroom Soup Mix.
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Crispy Grilled Chicken
4 servings
1 envelope Lipton Recipe Secrets Garlic Mushroom Soup Mix 3 Tbsp. olive or vegetable oil 4 boneless, skinless chicken breast halves (about 1-1/4 lbs.)
1. In medium bowl, combine garlic mushroom soup mix with oil.
2. Add chicken; toss to coat.
3. Grill or broil until chicken is no longer pink.
Also terrific with Lipton Recipe Secrets Savory Herb with Garlic Soup Mix.
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Baked Turkey Hash
Ingredients
2 cups chopped turkey, 2 boiled potatoes, peeled & diced, 1 cup chopped celery, 6 slices turkey bacon, cooked & crumbled, 1 chopped onions, 2 cans mushrooms, 1/2 tsp. garlic powder, 1/2 cup chopped bell pepper, 1/2 tsp. black pepper, 1/2 tsp. salt, 1/2 cup fat-free cheese,
Preparation
Fry bacon crisp, drain & crumble. Sauté celery, onion, & bell pepper in bacon drippings. Add crumbled bacon, mushrooms, turkey, potatoes, garlic powder, salt, & pepper. Add a little skim milk if needed. Place in a casserole dish & bake at 350° for 15 minutes. Sprinkle with cheese & bake until cheese is melted.
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POACHED CHICKEN
This recipe makes quite a quantity of extremely flavorful, delicately cooked chicken. You can use it for Poached Chicken Salad (coming up next time), make sandwiches with it, or use it in other favorite recipes that call for cooked chicken. (You may want to halve the recipe, if you don't need quite so much.)
2 frying chickens (3 to 3-1/2 lb each) (recipe can be split 1/2 on all ingredients) 2 carrots, chopped 2 celery ribs, chopped Whole cloves 1 onion 1 tbsp low fat margarine 1 tbsp parsley
Place chickens in a stewing pot. Add carrots and celery. Stick cloves into whole onion and add to pot. Add margarine and parsley, then water to cover. Bring to a tremble and cook 1 hour.
Cover pot with tilted top, then place pot in a sink of cold water. Repeat 3 or 4 times until broth is cool. Let the chicken languish in the pot in the refrigerator overnight. Lift out chicken and dejoint.
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POACHED CHICKEN SALAD
This salad is very nice served in 1/8 of a sliced cantaloupe. Garnish with apple slices dipped in lemon juice, cantaloupe balls, and a small cluster of white grapes. Serve with hot rolls. Serves 2-4.
2 poached chicken breasts, skinned and chopped low fat Mayonnaise Chopped pecans (optional) 2 celery ribs, chopped 1 apple, peeled and chopped 1 c grapes, sliced in half Salt and pepper Tarragon
See our previous tip's Poached Chicken recipe for directions to prepare chicken. Moisten chopped chicken with mayonnaise. Add chopped nuts, celery, apple, and grapes. Season to taste.
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Savory Skillet Chicken & Rice
Prep/Cook Time: 25 minutes
1 tbsp. low fat butter or margarine 1 lb. boneless chicken breasts, cut up 1 can (10 3/4 oz.) Campbell's Cream of Mushroom or Fat Free Cream of Mushroom Soup 1 cup skim milk 1 tbsp. onion flakes 1/4 tsp. dried thyme leaves, crushed 1/8 tsp. pepper 1 can (about 16 oz.) cut green beans, drained 2 cups uncooked Minute White Rice
HEAT margarine in skillet. Add chicken and cook until browned, stirring often. ADD soup, milk, onion, thyme and pepper. Heat to a boil. Cover and cook over low heat 5 min. or until done. STIR in beans and rice. Cover and remove from heat. Let stand 5 min. Fluff with fork. Serves 4.
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BAKED CHICKEN FOR ONE
1 (3 oz.) chicken breast, boned & skinned 2 tbsp. (any brand) bottled diet Italian dressing
Marinate chicken in dressing overnight in covered casserole. Bake for one hour at 350 degrees. No additional seasonings are necessary. Very tender and juicy,.
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Cheesy Chicken
4 Chicken breasts - boneless 1 sm Onion, sliced 1 c Mushrooms, sliced (Optional) 2 tb low fat Butter 1 cn Can, chedder cheese 5 oz Skim Milk ds Parmesan cheese
Saute onion in butter until translucent. Add chicken breasts and cook until chicken is just done (juices run clear). Remove and set in a large baking dish. In a large measuring cup, mix soup (10 oz can, Campbells) and milk and stir to remove the lumps. Pour over chicken in baking dish. Sprinkle with parmesan cheese and bake for 15 - 20 minutes at 325F. Saute mushrooms in butter. When chicken is removed from oven, spread mushrooms over top and serve. This meal can be made a very fast preparation by microwaving the soup/milk mixture til warm and then adding to chicken/onions in the frypan. Cover and simmer for 5 minutes, then garnish and serve.
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Chicken Cordon Bleu
4 ea Boneless Chicken Breasts 4 ea Swiss Cheese slices, thin 1/2 t Salt 1/4 t Allspice 1/2 c Cracker crumbs, crushed 2 T Water 4 ea Ham slices, thin 2 T Flour 1/4 t Pepper 1 ea Egg, slightly beaten 3 T Shortening
Wash and dry chicken breast, slit one side open to form a pocket for the ham and cheese. Place one slice of ham and one of the cheese into the pocket. Secure with wooden toothpicks. Mix salt, pepper, flour and allspice. Coat chicken with the mixture. Dip breasts into the beaten egg, and then into the cracker crumbs. Melt shortening in a large skillet (cast iron best) and brown the breasts. Reduce heat and add water, cover and cook until done, about 45 minutes. Remove the cover during the last 2 or 3 minutes to crisp the meat.
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Chicken Fajitas
8 x 6" low fat Flour Tortillas 1 x Sm Onion, sliced into rings 2 x Cloves Garlic, minced 1 x Med Green /Sweet Red Pepper* 1 T Cooking Oil 9 oz Chicken Breast halves ** 1/3 c Salsa 2 c Shredded Lettuce 1/4 c Plain low-fat Yogurt 1 x Green Onion, thinly sliced
* cut into bite-size strips
** 9 oz boned skinless chicken breast halves, cut into bite-sized strips
Wrap tortillas in foil. Place in 300 deg F. oven for 10-12 minutes or till heated through. Meanwhile, spray a large skillet with Pam. Add onion and garlic; stir-fry for 2 minutes. Add red or green pepper; stir-fry for 1-2 minutes more or until veggies are tender crisp. Remove from skillet. Add oil to skillet. Add chicken; stir-fry 3-5 minutes or till chicken is tender and no longer pink. Return veggies to skillet. Add salsa. Cook and stir till heated through. To serve, divide chicken mixture evenly among tortillas. Top with shredded lettuce. Dollop with yogurt and sprinkle with green onion. Roll up tortillas and serve. Per serving: 297 calories, 24 g protein, 33 g carbohydrates, 7 g fat, 55 mg cholesterol, 197 mg sodium, 373 mg potassium.
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Creole Chicken Wings With Peach Mustard Sauce
3 lb Chicken Wings 4 Cloves Garlic, Minced 2 ts Dry Mustard 2 ts Paprika 1 t Dried Thyme 1 t Sugar Substitute 1 t Cayenne Pepper 1/2 ts Salt 1/2 ts Black Pepper 1/4 c Lemon Juice
PEACH MUSTARD SAUCE
1/2 c Peach Jam 1 tb Dijon Mustard 2 ts Pimiento, diced 1 t Cider Vinegar
Cut tips off wings; reserve for stock. In small bowl, stir together garlic, mustard, paprika, thyme, sugar, cayenne, salt and black pepper; blend in lemon juice to make paste. Using pastry brush, brush paste over wings. Arrange wings, meaty side down, on lightly greased foil-lined baking sheets. Let stand for 30 minutes at room temperature. Bake in 475F oven for 15 minutes; turn wings over and bake for 15 to 20 minutes or until brown, crisp and no longer pink inside.
Peach Mustard Sauce:
In saucepan, melt jam over low heat; stir in mustard, pimiento and vinegar. Serve separately for dipping.
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Baked Lemon Chicken
4 ea Boneless chicken breasts 1 ea Stick of fat free butter 1/3 c Lemon juice 1/2 c Flour 1/2 c Minced onion 1 ea Clove minced garlic 1 t Salt and pepper
Bone and pound the chicken breasts. Dreddge with flour. Melt the butter in a baking pan. Coat chicken on all sides, turning skin side up if not boneless. Bake at 375 degrees, brushing with pan drippings for 30 minutes. Meanwhile, make the lemon baste, where you mix 1/3 cup lemon juice, minced onion, garlic and salt and pepper. Brush chicken with part of the baste, and bake, brushing with the remaining baster for 30 minutes longer or until done. Serve with rice and a vegetable.
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Orange-Grilled Chicken with Herbs
Prep: 20 min, Cook: 10 min. 2 garlic cloves, minced 3/4 tsp. orange peel, grated 1/4 tsp. fresh thyme, minced 1/4 tsp. fresh rosemary, minced freshly ground black pepper, to taste 1 lb. boneless chicken breasts, skin attached 1/3 cup fresh orange juice 1 Tbs. plus 1 tsp. vinegar 2 tsp. Worcestershire sauce
Combine the first 5 ingredients in a small bowl to make the herb mixture. Take each chicken breast and slip your fingers between the skin and flesh of the chicken, leaving the skin attached. Slide some of the herb mixture under the skin of each breast, pulling the skin back over each breast when finished. Prepare an outside grill with an oiled rack set 4 inches above the heat source. On a gas grill, set the heat to high. Mix together the orange juice, vinegar, and Worcestershire sauce in a small bowl. Grill the chicken breasts for 3-4 minutes on each side, turning once and basting with the orange juice mixture, until the chicken is cooked through. Remove the skin before eating.
Per serving: calories 154, fat 3.1g, 19% calories from fat, cholesterol 72mg, protein 26.6g, carbohydrates 3.6g, fiber 0.2g, sodium 88mg.
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EASY CHICKEN ENCHILADA'S
4 - Chicken breasts (cook in pot) (can substitute beef abd Beef gravy) 1 - Can cream of chicken soup 1 - 16 oz Can Refried Beans 1 - 16 oz Can Diced Tomatoes 1 pkg. low fat Flour Tortilla Shells Grated low fat Cheddar Cheese Low fat Sour Cream Salsa Diced Onions Jalepeno peppers
When Chicken is very tender (dice) then put in bowl with, chicken soup, refried beans and diced tomatoes, (juice and all). Mix. Toss in a handful or so of cheese. At this time you can add onions, peppers, or even an extra dash of salsa. Place some of the chicken mixture onto flat tortilla shell, roll, place in glass baking dish (9x13 works great if it fits in your microwave) Fill the baking dish. Cover with plastic wrap, "nuke" at full power for about 5 minutes. Remove from microwave, carefully lift the plastic away from you so you do not get burned from the steam, sprinkle cheese on top recover, then nuke an additional 2-3 minutes 'til cheese is melted. Serve with Sour Cream, Salsa, Fresh Onions, Jalepenos, etc.
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CHICKEN CASSEROLE
1 1/2 stick low fat margarine, melted 1 cup celery 1 onion, chopped 1-2 teaspoon sage or poultry seasoning 6 3/4 cups bread cubes 4 cups diced chicken or turkey 3 eggs (egg beaters) 1 cup mayonnaise or salad dressing 1 can mushroom soup, undiluted 1 soup can skim milk
Saute celery and onion in margarine. Add seasoning and bread cubes; mix lightly. Put in greased 9 x 15 inch baking dish. Add chicken on top. Beat eggs; add milk and salad dressing. Pour over chicken. Refrigerate overnight. Before baking, pour soup over top. Bake at 350 degrees for 1 hour.
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Mojo Rubbed Smoked Turkey Breast
1/4 cup Whole Foods Organic Extra Virgin Olive Oil 1 cup Knudsen Pineapple Nectar 2 tsp Paprika 1 tsp Organic Oregano 1 tsp Chile Powder 2 cloves garlic, minced 2 tsp Florida Crystals Milled Cane Sugar 2 sprigs fresh thyme, minced 1 tsp Hain Iodized Sea Salt 2 Tbsp freshly squeezed lime juice (not bottled lime juice) 2 tsp unsweetened cocoa powder 3 lb boneless natural turkey breast 2 cups mesquite, cherry or apple wood chips Whole Foods 365 Spring Water
To make the marinade, mix first 11 ingredients together. Bring mixture to a boil. Simmer for 2 minutes and cool. This can be done up to two days in advance.
Rinse the turkey breast well, place in a shallow dish and pour cooled marinade over it. Rub marinade into turkey, covering all parts well. Cover and marinate, refrigerated, at least 2 hours or preferably overnight. To grill, soak 2 cups of mesquite chips in water for 1 hour. Arrange coals around a drip pan in your grill. Nestle the metal or foil drip pan in the center of the coals, so the turkey will sit over it while cooking, allowing juices to drip into the pan. Burn coals for at least 30 minutes, then scatter chips over the coals. Place turkey skin side up on the grill over the drip pan. Place the cover on the grill, leaving the vents open, and cook for approximately 1 1/4 to 1 1/2 hours. Serves 8.
Nutritional information per 5.5 oz serving:, 40 g protein, 14 g fat, 3.5 g saturated fat, 100 mg cholesterol, 3 g carbohydrates, 0 g fiber, 3 g sugars, 190 mg sodium.
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CHICKEN & GARLIC CASSEROLE
Talk about making your home smell wonderful--this dish will do it. For dinner you not only get tender, flavorful chicken, you also have soft, nutty garlic cloves to enjoy also spread on hot French bread with the meal. (toasted very crisp for post-ops of course) Serves 2-4.
Ingredients:
6 chicken thighs,(can substitute breasts) 3/4 tsp salt, 3/4 tsp white pepper, 20 cloves garlic, 3 c water,2 tbsp olive oil, 1/2 c chopped celery and leaves,1/2 c chopped fresh parsley 1/8 tsp thyme,1 c dry white wine, (alcohol burns away in cooking process so no fear on liver)
Directions:
Preheat oven to 375 degrees. Season chicken with 1/4 tsp salt and 1/4 tsp pepper. Separate cloves of garlic; drop unpeeled into boiling water for 1 minute. Drain and rinse under cold water, then peel. In a shallow 2-qt casserole, add oil, coating bottom of dish. Add garlic, celery, parsley, 1/2 tsp salt, 1/2 tsp pepper, and thyme. Add wine and stir. Add chicken, skin side down, and baste. Cover tightly; cook 35 minutes. Turn chicken, baste, and cook 40 minutes. Chicken the protein we all need and "Garlic" good for our blood pressure and heart.. enjoy!!!
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BAKED PARMESAN CHICKEN STRIPS
Ingredients:
8-4oz boneless skinless chicken breast halves 1/4 c skim milk 1/4 c frozen egg substitute, thawed 2/3 c fine dry bread crumbs 1 c grated Parmesan 1 t dried leaf basil 3/4 t dried leaf thyme 1/2 t onion powder 1/4 t pepper
Directions: Preheat oven to 400° . Cut chicken breasts into strips. Combine skim milk and frozen egg substitute, beating well. In separate bowl, combine toasted breadcrumbs, Parmesan cheese, basil, thyme, onion powder, and pepper. Dip each chicken strip in liquid mixture and dredge in crumb mixture. Place on baking sheet coated in cooking spray and bake at 400° for 15-20 minutes or until golden brown. Lots of protein from eggs, skim milk, cheese & Chicken... enjoy!!
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DIET CHICKEN COLE SLAW
1 cup cooked cubed chicken breasts 10 c. cabbage (1/2 lg. head) 3 tbsp. low fat margarine 2 1/2 tbsp. red wine vinegar 2 lg. Carrots 2-3 packs Equal 1 sm. chopped onion Lite salt and pepper Dill seed Celery seed
Finely chop or shred vegetables. Combine and mix thoroughly, add cubed cooked chicken.
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Jerked Chicken (Jamaican)
Ingredients:
1/2 tsp. cinnamon 1/2 tsp. allspice 1/4 tsp. ginger 1/4 tsp. cloves 1/2 tsp. minced jalapeno chili pepper 4 spring onions, chopped 1 T. olive oil 4 chicken breasts
Directions:
Blend spices, add onions and olive oil. Place in baggie with chicken and coat. Marinate overnight. Grill for 10 minutes
Source: : Nutrition information per serving: 180 calories, 7 gm fat
Yield: 4 servings
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Chestnut Chicken Salad
Ingredients:
1 packet (1 oz.) Hidden Valley Original Ranch Dressing Mix 1 C. lowfat buttermilk 1 C. fat-free mayonnaise 2 T. soy sauce 8 C. torn lettuce 2 C. shredded chicken breast 1 C. chopped green onions 1 C. sliced water chestnuts
Directions:
In bowl, combine dressing mix with buttermilk and mayonnaise. Mix well. Cover and refrigerate. Chill 30 minutes to thicken. Stir in soy sauce. Toss with remaining ingredients.
Source: :
Nutrition information per serving: 197 calories, 21g protein, 19g carbohydrate, 2.4g fat, 49 mg cholesterol, 3.6g fiber, 1272mg sodium Yield: 5 servings ==================================================
Chicken Soup
Ingredients:
1 whole chicken breast, skinned and halved 3/4 C. water 1/4 C. onion, chopped 1/4 C. carrot, chopped 1/4 C. celery, chopped 1 (10 ½ oz.) can Campbell’s Healthy Request Chicken soup 3/4 C. skim milk 1/2 C. Kraft fat-free shredded Cheddar cheese
Directions:
Combine chicken, water, onion, carrot, and celery in saucepan. Cover and cook until chicken and vegetables are tender. Remove chicken and shred. Return chicken to saucepan. Add soup and milk. Stir in cheese until thoroughly melted.
Source: : Teresa Collins, Low Fat & Happy Cookbook Nutrition information per serving: 2.5g fat Yield: 4 servings
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What to do with left over turkey:
This salad makes a great light meal. It is easy to roast your own turkey breast while you prepare the dressing, or you can simply serve the dressing with leftover turkey meat. Choose pears that are ripe but not soft for a sweet and crunchy texture in your salad.
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Ingredients: 1 skinless and boneless turkey breast 1/4 cup walnut halves (finely crush)(optional) 1 Bartlett pear, ripe but firm 2 tablespoons extra-virgin olive oil 3 tablespoons fresh lemon juice, to taste 1 head Boston lettuce, washed -----------------------------
Preparation Instructions: Estimated Time: 45 minutes
1. Preheat oven to 350 degrees F (175 degrees C). Gather two sheets of aluminum foil, about 24 inches long. Place the turkey breast in the center of one sheet of foil and season with salt and pepper. 2 Place the other sheet of foil on top and roll the edges together to seal the turkey in. Place sealed foil pouch on a baking sheet and bake until the turkey is cooked and white throughout, about 30 minutes. 3 While the turkey is roasting, lightly toast the walnuts in a sauté pan over medium low heat, about 5 minutes. Grate the pears into a bowl and combine with the walnuts, oil, and lemon juice. 4 Remove turkey from foil pouch when cooked and allow to stand for five minutes. Pour the juices from the foil pouch into the dressing. Adjust seasoning to taste. 5 Arrange lettuce on a platter, slice the turkey and layer the slices on top of the lettuce. Spoon the pear and walnut dressing over the salad while the turkey is still warm and serve.
*** instead of actually having the walnuts in the dressing use only the sause from the prepared walnuts and pears dressing, that way you get the flavor of the nuts without having to digest them..
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HAZELNUT CHICKEN
Ingredients:
8 oz. oil, 4 chicken breasts, 1 teaspoon salt 1 teaspoon pepper, Egg wash (2 whole eggs (egg beaters) beaten plus 2 cups skim milk), 1 cup flour, 2 tablespoons crushed hazelnuts, 2 tablespoons breadcrumbs, 4 tablespoons sundried cherries, 4 tablespoons chopped hazelnuts 4 tablespoons chopped parsley, 8 oz. hazelnut sauce (recipe follows)
Directions:
Pound each chicken breast with mallet. Season with salt and pepper. Mix two tablespoons crushed hazelnuts with two tablespoons breadcrumbs. Dip each breast in flour, then egg wash, and then roll each breast in hazelnut/breadcrumb mixture. Place sauté pan over medium high heat. Add oil. Add chicken and sauté until toasted, approximately 2 1/2 to 3 minutes. Using spatula, carefully turn chicken over and sauté second side until golden brown, approximately 3 to 4 minutes. Spoon hazelnut sauce over chicken. Sprinkle sundried cherries, hazelnuts and parsley evenly over each chicken breast. (Serves four)
Hazelnut Sauce:
1 oz. oil, 3 oz. minced shallots, 1 cup white wine 5 oz. sundried cherries, 2 cups heavy cream 1 1/2 cups hazelnut liquor, 2 oz. fat free butter
Directions:
Place sauté pan over medium high heat. Add oil. Add shallots and sauté for 1 minute. Add white wine. Add sundried cherries. Stir well. Reduce liquid by 50%. Add butter and whisk until well blended. Bring to boil, simmer for two minutes. Add heavy cream, return to a boil, stirring occasionally. Reduce heat to medium and simmer for 5 minutes. Using hand mixer, puree until small pieces of sundried cherries are left; do not puree smooth. Add hazelnut liquor; stir to blend. Cool and refrigerate until needed.
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WILTED SPINACH CHICKEN SALAD
Ingredients:
4 boneless, skinless chicken breast halves, sliced on the diagonal, 1 7oz pkg chicken flavored rice, cooked 1/2 c light Italian dressing, 1 10oz pkg fresh spinach, chopped, 2 plum tomatoes, sliced in thin wedges, 1 can sliced, pitted ripe olives
Directions:
Combine spinach, hot cooked rice, dressing and olives. Stir until spinach begins to wilt. Stir in tomatoes and stir for 2-3 more minutes. Place rice mixture on 4 individual serving plates. Top with sliced chicken breast. Yield: 4 servings
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CHUNKY TURKEY CHILI
Ingredients:
1 large onion, coarsely chopped, 2 garlic cloves, minced, 2 t olive oil, 1 lb ground turkey, 1 1/2 t ground cumin, 1 1/2 t chili powder, 1 can whole tomatoes, undrained and coarsely chopped 1 can pinto or kidney beans, rinsed and drained, 1 c salsa, 1 T beef bouillon granules, 1 medium green bell pepper, cut into 3/4-inch pieces, 1 medium red bell pepper, cut into 3/4-inch pieces,
Directions:
Cook onion and garlic in oil in a large skillet until tender, about 4 minutes. Add turkey, sprinkle with cumin and chili powder. Cook until no longer pink. Add tomatoes, salsa and bouillon. Simmer uncovered 10 minutes. Add peppers and continue to simmer 10 minutes. Serve with crusty French bread. Yield: 6-8 servings
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CHICKEN CREOLE
Ingredients:
1 boneless chicken breast cooked and sliced, 1/2 c cooked pasta, 1 c steamed broccoli, 1/2 c Creole Sauce.
Creole Sauce:
1 T canola oil, 2 T chopped green pepper, 2 T chopped red pepper, 2 c stewed or sliced tomatoes, Dash of pepper, Tabasco sauce, 2 T chopped onions, 2 T chopped yellow pepper, 1/4 c sliced mushrooms, 1/2 t salt, 1/2 t basil, 1 c water,
Directions:
Cook onion, peppers, and sliced mushrooms in oil over medium heat for about 5 minutes. Add tomatoes, water and spices and simmer the sauce until thick(about 30 minutes). Yields: 3 cups. To prepare Chicken Creole, top pasta with chicken and broccoli and pour sauce over. Serve immediately.
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SKILLET BROCCOLI & CHICKEN
Ingredients:
1 pkg chicken flavored rice-vermicelli mix,2 T low fat margarine or butter, 1 t dried basil, 4 boneless, skinless chicken breast halves, 2 c broccoli florets 1 tomato, chopped, 1 c shredded fat free mozzarella cheese
Directions:
Sauté rice-vermicelli mix with margarine in large skillet over medium heat until vermicelli is golden brown. Add 2 cups water, seasoning packet and basil. Bring to boil over high heat. Place chicken breasts on rice. Cover and reduce heat to low; simmer about 10 minutes. Stir in broccoli and tomato. Cover and continue to simmer another 10 minutes or until chicken is thoroughly cooked. Sprinkle with cheese. Cover and let stand another 3-4 minutes to allow cheese to melt. Yield: 4 servings
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Mexican Chicken Casserole
1 large onion, chopped 1 tablespoon lite olive oil 2 large (14.5 ounce) cans diced Choice-Cut tomatoes 1 small (4 ounce) can mild green chilis, drained and chopped 2 cups cooked chicken, chunked 2 teaspoons chili powder 1 teaspoon salt 1 teaspoon dried oregano (or 1 tablespoon fresh) 1 teaspoon ground cumin 8 corn tortillas, cut into fourths 1 cup shredded low fat jack cheese (or mozarella) 1 cup shredded low fat cheddar
Cook onion in oil in a Dutch oven over medium-high heat until tender. Add tomato and next 6 ingredients. Bring chicken mixture to a boil; reduce heat and simmer 5 minutes. Layer half each of chicken mixture, tortillas, and half of each cheese in a Pam-sprayed 11x7x1-1/2 inch baking pan. Repeat procedure with remaining ingredients. Cover with foil.
Back at 350* for 25 minutes. Uncover and back additional 5 minutes. Serves 4
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Oregano Chicken Salad
Prep time: 15 minutes plus marinating
Grilling time: 10 to 12 minutes
Degree of difficulty: easy
1/2 teaspoon grated lemon peel 2 tablespoons fresh lemon juice 1 tablespoon olive oil 1 tablespoon chopped fresh oregano 1/2 teaspoon minced garlic 1/2 teaspoon salt 4 boneless, skinless chicken breast halves
Dressing
1/3 cup mayonnaise 1/3 cup buttermilk 3/4 teaspoon grated lemon peel 1 teaspoon fresh lemon juice 1/4 teaspoon minced garlic 1/4 teaspoon salt 6 cups torn romaine lettuce leaves 1 pint cherry tomatoes add green grapes if desired
1. Combine lemon peel, lemon juice, oil, oregano, garlic and salt in resealable plastic storage bag. Add chicken and marinate in the refrigerator 2 hours.
2. Make dressing: Combine all ingredients together in bowl.
3. Heat grill. Grill chicken 5 to 6 minutes per side. Slice thin.
4. Arrange lettuce, tomatoes and chicken on 4 serving plates. Drizzle dressing on top. Makes 4 servings.
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Spicy Chicken Dip
Ingredients:
Vegetable oil cooking spray 2 pkgs. (8 oz. each) fat-free cream cheese, softened 3 egg whites (egg beaters) 1 can (7 oz.) chopped green chilies, slightly drained 1 can (5 oz.) white chicken meat, drained and chopped 1/2 tsp. salt 1 tsp. chili powder 1/4 tsp. black pepper Peppers to taste (Anaheim red chilies, jalapeno or poblano) Directions: Preheat oven to 350 degrees F. In a medium mixing bowl, soften cream cheese with an electric mixer. Add remaining ingredients except cooking spray and peppers. Blend together using electric mixer. Spread into an 11 x 7-inch baking dish coated with vegetable oil cooking spray. Bake for 20-30 minutes. Garnish with pepper slices. Serve with baked tortilla chips.
Source: : Nutrition information per serving: 65 calories, 3g carbohydrate 10g protein, 0.5g fat, 13mg cholesterol Yield: 12 serving (dip only), 1/4 cup each
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Lowfat BBQ Chicken Strips
Ingredients
4 chicken breast, boned & cut in strips 2 tsp. Dijon mustard 1 tbs. olive oil 1 tsp. garlic powder 1 tbs. liquid smoke 1/4 cup orange juice 1 bottle mesquite BBQ sauce salt & pepper 1 tbs. Worcestershire sauce
Preparation
Bone chicken & cut in strips. Sprinkle strips with salt, pepper, & garlic powder. Make a marinade with mustard, orange juice, liquid smoke, Worcestershire sauce, & olive oil. Coat chicken strips with marinade & let set for at least 2 hours. Place chicken on grill & cook until almost done. Brush with BBQ sauce and grill until brown.
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Lowfat Chicken Enchiladas
Ingredients
4 chicken breasts, Boned & cooked 2 cans reduced-fat cream of mushroom soup Non-fat cooking spray 1 1/2 cups evaporated skim milk 1 tsp. garlic powder 1 can green chilies, drained & chopped 8 oz. fat-free cream cheese 1 pkg. fat-free flour tortillas salt & pepper to taste 8 oz. fat-free cheese, grated
Preparation
Spray a non-stick pan with cooking spray. Place chicken in skillet & cook until done. Add a small amount of water if necessary. Chop cooked chicken into small pieces. Combine soup, milk, chilies, garlic powder, salt, & pepper in a saucepan. Heat over medium & set aside. Spray 9x13 pan with cooking spray. Heat tortillas in microwave until barely warm. Place some chicken in the center of each warmed tortilla. Add some of the heated sauce & a strip of cream cheese to each one. Roll & place in prepared dish. Pour remaining sauce over enchiladas & top with grated cheese. Bake in preheated 350° oven for 30 minutes or until cheese is bubbly.
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Lowfat Lemon Pepper Chicken Breasts
Ingredients
4 skinless chicken breasts 1 tbs. lemon juice 1 tsp. garlic powder 1 tbs. lemon pepper 1 tsp. paprika salt & pepper to taste
Preparation
Preheat oven to 375°. Rinse chicken breasts with warm water & pat dry with a paper towel. Brush each chicken breast with lemon juice & generously sprinkle with lemon pepper, garlic powder & paprika. Add salt & pepper as desired. Bake 45 minutes or until chicken is well done, but not dry.
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Lowfat Honey Glazed Chicken
Ingredients
6 chicken breasts, skinless & boneless 2 tbs. honey (can substitute applesauce) 3 tbs. soy sauce 1 tsp. ginger 1/2 cup chopped onion 1 tbs. catsup 1 cup love garlic, minced
Preparation
Combine honey, soy sauce, ginger, catsup, onion and garlic. Brush generously with mixture on one side of chicken breasts. Place on a foil lined pan & broil in oven for 5 minutes. Turn and brush with remaining seasoning mixture on other side of chicken. Broil for 3-5 minutes longer or until chicken is done.
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CHICKEN AND SEAFOOD GUMBO
It's Mardi Gras time in the Big Easy, New Orleans. This week's recipes will prepare you to host a Mardi Gras celebration in style--but they're also great additions to your everyday cooking repertoire. New Orleans cooking enjoys the influence of many different cultural groups, including African and native Choctaw populations. Gumbo is traditionally thickened with okra, and the name comes from the African word for okra: "gombo." This recipe adds file powder (made from sassafras leaves), just as the Choctaw seasoned their stew; you can find file powder at many groceries or ethnic food stores. Serves 6.
1/2 c cooking oil 1/2 c flour 1 c chopped celery 1 c chopped onion 6 cloves garlic, minced 1 qt chicken broth (canned or from bouillon) 2 c water 2 c fresh or canned tomatoes 2 c sliced okra (fresh or frozen) 2 c diced cooked chicken breast Salt and pepper, to taste 1 c peeled, cooked shrimp (bite-sized pieces) 6 crab claws 2 tbsp file powder 6 cups cooked white rice
In a cast-iron Dutch oven, combine oil and flour over medium-low heat. Reduce heat to low as flour begins to brown. Brown until the color of a penny, or darker.
Add chopped onions, celery, and garlic and cook until onions become transparent. Add broth while stirring. Add water, tomatoes, okra, chicken, salt, and pepper. Bring to a boil; reduce to simmer.
Cook 2-3 hours or until tomatoes and okra come to pieces. Add shrimp, crab claws, and file powder 10 to 15 minutes before serving. Serve over white rice.
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CAJUN TURKEY
Who says turkey is good only with the standard stuffing or mashed potatoes and gravy? Try cooking a turkey breast with plenty of spices, serve it with rice pilaf and bread pudding, and your family will pay new attention at dinner. Note that leftovers make terrific, flavorful sandwiches. Serves eight. Per serving: 1 gram fat, 140 calories.
2 pounds turkey breast 1 teaspoon garlic powder 1 teaspoon thyme 1 teaspoon dried basil 1-1/2 teaspoons pepper 1/2 teaspoon cayenne pepper
Preheat oven to 350 degrees. Combine all seasonings in a small bowl. Rub seasonings all over turkey breast. Place turkey breast on a rack; roast 1-1/2 hours, until done.
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CREOLE CHICKEN
Here's a delicious and healthful recipe to enjoy during Mardi Gras next week. You can serve the chicken and sauce over white or wild rice, or noodles. Serves six. Per serving: 3.5 grams fat, 153 calories.
1-1/2 pounds frying chicken, skin removed, cut up 2 tablespoons chopped onion 2 tablespoons chopped green pepper 1/2 cup tomato sauce 1 cup fat-free chicken broth 1/4 teaspoon salt 1/4 teaspoon paprika 3 tablespoons flour 1 teaspoon lemon juice 1/2 teaspoon horseradish 1/2 cup sliced fresh mushrooms 1/2 cup pimentos
Preheat oven to 375 degrees. Place chicken in a baking dish or casserole and cover; bake 45 minutes.
In a skillet, combine onion, peppers, tomato sauce, broth, salt, and paprika. Cook over medium heat until onions and peppers are tender. Stir in flour to thicken. Add remaining ingredients and chicken pieces. Simmer 5 minutes; season with salt if necessary.
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Oven-Fried Chicken
1 Cup Corn Flake Crumbs 1 Tsp. Paprika 1/2 Tsp. Garlic Powder 3/4 Tsp. Parsley Flakes 1/4 Tsp. Ground Thyme 6 Chicken Breast Halves, Skinned 1/4 Cup of Low-Fat Buttermilk
Combine first 6 ingredients in a plastic bag, mixing well. Brush both sides of chicken breasts with buttermilk. Place chicken in bag with crumb mixture, shaking to coat. Place chicken on a broiler pan coated with cooking spray. Bake, uncovered, 400º for 45 minutes or until done.
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Chicken & Rice Casserole
6 Chicken Breast Halves, Skin Removed 1 Cup Brown Rice 1 1/2 Cups Chicken Broth 1 1/2 Cups Skim Milk 1/2 Cup Celery, Chopped 1/2 Tsp. Oregano 1/2 Tsp. Salt 1/4 Tsp. Black Pepper 1/2 Cup Mushrooms, Chopped
Spray a 2-quart shallow casserole with Pam. In casserole dish, combine all ingredients, except chicken, mixing well. Arrange chicken on top of rice mixture. Bake covered at 250º for 2 1/2 to 3 hours.
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Spring Lemon Chicken
3 Bone-In Whole Chicken Breasts (10 to 12 oz. each), Split In Half, Skin Removed 1/8 Tsp. White Pepper 1 Tsp. Olive Oil 1 Tbsp. Grated Lemon Peel 2 Tbsp. Fresh Lemon Juice 1 Tbsp. Honey
Sprinkle chicken evenly with pepper. In 12-inch nonstick skillet, heat oil over medium-high heat. Add chicken. Cook for 4 to 6 minutes, or just until brown on both sides. Reduce heat to low. Combine peel, juice and honey in small brown bowl. Brush honey mixture on both sides of chicken pieces. Cover. Cook for 14 to 17 minutes, or until meat near bone is no longer pink and juices run clear.
SERVING SIZE : 1/2 BREAST SERVING PER RECIPE : 6 CALORIES : 152 CALORIES FROM FAT : 33 TOTAL FAT : 4 GRAMS
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Turkey Masala
1/2 Cup Ready to Serve Chicken Broth 3 Tbsp. Masala Wine 1 Tbsp. Cornstarch 8 Oz. Fresh Mushrooms, Sliced ( 3 cups) 1 Medium Carrot, Cut into 2 X 1/4 Inch Strips (1/2 Cup) 1 Tbsp. Snipped Fresh Parsley 2 Turkey Tenderloins (8 to 10 oz. Each) 1/4 Tsp. Freshly Ground Pepper
Combine broth, wine, and cornstarch in 1-cup measure. Set aside. Heat 12-inch nonstick skillet with led over medium heat. Add mushrooms, carrot strips, parsley, and broth mixture. Cook for 4 to 6 minutes, or until mushrooms are tender and sauce is thickened and translucent. Sprinkle tenderloins evenly with pepper. Add tenderloins to skillet, turning to coat. Cover. Reduce heat to low. Cook for 20 to 25 minutes or until meat is firm and no longer pink.
SERVING SIZE : 3-4 oz. SERVING PER RECIPE : 6 CALORIES : 122 CALORIES FROM FAT : 27 TOTAL FAT : 3 GRAMS
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Lemon-Herb Turkey Breast*
2 pounds turkey breast -- (up to 3) 1/4 cup lemon juice 1 teaspoon rosemary 1 teaspoon oregano 2 tablespoons Dijon mustard 1/2 cup dry white wine salt and pepper -- to taste 2 cloves garlic
Put all ingredients (turkey skin-side down) in crock pot and cook on low 6 to 8 hours, basting turkey if possible.
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Campbell's E-Z Chicken Tortilla Bake
Prep Time: 10 minutes Cook Time: 30 minutes
1 can (10 3/4 oz.) Campbell's Tomato Soup 1 cup Pace Chunky Salsa or Picante Sauce 1/2 cup skim milk 2 cups cubed cooked chicken or turkey 8 corn low fat tortillas (6 or 8"), cut into 1" pieces 1 cup shredded Cheddar cheese
MIX soup, salsa, milk, chicken, tortillas and half the cheese in 2-qt. shallow baking dish. Cover. BAKE at 400°F. for 30 min. or until hot. Top with remaining cheese. Serves 4.
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