Preparation Time: about 15 minutes
Cooking Time: about 3 hours and 15 minutes
Serves: 8

Amount Ingredient
-------- -----------------------------
8 C (2L) Water
2 Carrots, thinly sliced
6 oz (180g) Mushrooms, sliced
1 pkg (8 oz 240g) Frozen Okra, defrosted and thinly sliced
1/4 C (60g) Wild Rice
2 Chicken Breast, skinless boneless, cut into cubes
1 1/2 C (3dL) Spiral Pasta
1 tsp Garlic Powder
1 tsp Red Hot Pepper sauce
to taste Salt
to taste Ground Black Pepper
to taste Red Pepper flakes
4 Green onions, chopped for garnish

Bring the water to a boil. Add the garlic powder and the hot pepper sauce. Add the carrots and mushrooms into the pot of water. Cook for five minutes. Add the okra, wild rice, and chicken cubes. Turn heat to low, and cook for three hours.

Add the spiral pasta, and cook for ten minutes. Add salt, black pepper and red pepper flake to taste. Serve hot, garnished with green onions.

Preparation Time: 15 minutes
Cooking Time: 15 minutes
Serves: 4

Amount Ingredient
-------- -----------------------------
1 C (140g) Flour
1 Lb (450g) Boneless chicken breast, skinless
2 T Butter or margarine
2 T Vegetable oil
1/2 C (120g) Mushrooms, sliced (use any kind of mushrooms you like)
1/4 C (60ml) Lemon juice
1/4 C (120ml) White Wine
1/8 tsp Garlic Powder
5-6 Artichoke hearts, quartered
1 - 2 T Capers
1/3 tsp Paprika
to taste Salt
to taste Pepper

Rinse chicken and pat dry, then flatten chicken to 1/4 inch thickness between plastic wrap or waxed paper. In a shallow bowl or plate, mix together flour, garlic powder, paprika, salt and pepper. Coat chicken pieces in seasoned flour.

Heat butter or margarine and oil in a skillet over medium heat. Cook chicken in this mixture for 7 to 10 minutes, turning once, until juice is no longer pink when centers of thickest pieces are cut. The coating on the chicken should be slightly browned. Remove chicken from skillet and set aside; keep warm.

To the skillet add garlic, mushrooms, lemon juice, and wine into drippings. Simmer all together until smooth, light sauce develops. Add artichoke hearts and capers just before removing from heat. Place the chicken on plates and pour the sauce with artichoke hearts, mushrooms, and capers over the chicken.

Preparation Time: 10 minutes
Cooking Time: about 15 minutes to cook chicken
Serves: makes 4 1/2 pita sandwiches
Amount Ingredient
-------- -----------------------------
2 Chicken breasts, skinless, boneless cut into strips
1 T Olive Oil
1/4 tsp Garlic powder
1/4 tsp Onion Powder
1/4 tsp Salt
1/4 tsp Ground black pepper
1/4 tsp Cayenne pepper
1 Lime, juice of
1/4 C (1/2dL) Salsa red or green what every you like
2 Pitas
1 Tomato, diced
some Shredded Lettuce
1 Avocado, sliced
4 T Non Fat Sour Cream

In a skillet heat the oil or use a non-stick pan. Add the chicken strips and saute until almost done. Sprinkle garlic powder, onion powder, salt, ground black pepper and cayenne pepper over chicken.

Add lime juice and salsa and simmer until done (about 5 minutes). Split pitas in half, fill with chicken. Add tomatoes, lettuce, avocados and sour cream or whatever you like. Your favorite low fat salad dressing is also great!

Preparation Time: 10 minutes
Cooking Time: 2 1/2 to 4 hours
Serves: 4

Amount Ingredient
-------- -----------------------------
1 lb (450g) Chicken breasts, skinned and boned
1 can Cream of Chicken soup
1/4 C (1/2dL) Dry Sherry
2 T Butter or Margarine
2 Green Onions, finely chopped
1/2 tsp Curry Powder
to taste Salt
to taste Fresh Ground Black Pepper

Cut chicken into small pieces, and place in crock pot. Add all remaining ingredients. Cover and cook on high setting 2 1/2 to 4 hours

Preparation Time: 15 to 20 minutes
Cooking Time: 1 hour to 1 hour 15 minutes
Serves: makes one whole roasted chicken

Amount Ingredient
-------- -----------------------------
3 to 3.5 lb (1.35-1.6kg) Whole Chicken
2-4 T Extra Virgin Olive Oil or other Flavored Oil
2 Bay Leaves
Gravy:
2 tsp Honey
2 tsp Tomato Paste
2 Lemons, juice of (save the squeezed lemons)
1 C (2dL) Chicken Stock
Stuffing:
2 T Butter
1 Onion, chopped
1 clove Garlic, crushed
1 1/2 tsp Cinnamon
1/2 tsp Ground Cumin
1 1/2 C (160g)Dried Fruit, soaked over night in broth or brandy apricots, cherries and raisin mix suggested
1/4 C (~30g) Blanched Almonds, chopped
to taste Salt
to taste Ground Black Pepper

Stuffing: In a sauce pan melt the 2 tablespoons of butter and add the onion and garlic and saute until soft. Add the cumin and cinnamon and continue to cook for a few more minutes. Remove from heat and reserve

Next drain the dried fruit that was soaking in broth or brandy and chop. Add to the cooled onion mixture. Add the almonds with salt and ground black pepper to taste to finish the stuffing mixture.

The Chicken: Preheat oven to 400F (205C). Remove the neck and giblets from the whole chicken and rinse the chicken with water. Pat dry. Stuff the neck of the chick and reserve the excess. Brush the chicken with the flavored oil. Place the chick in a roasting pan and place the bay leaves and squeezed lemons in the open cavity.

Roast the chicken for 1 to 1 1/4 hours. Baste with juices every 20 minutes if you desire. When the chick is done remove from roasting pan and let rest on your carving board. This will give you time to make gravy.

Gravy: To make the gravy add honey, tomato paste, lemon juice and broth to the drippings. Bring to a boil and stir until the gravy thickens. When the gravy is complete reheat any excess stuffing.

Carve the chicken and serve with a little gravy and stuffing.

Preparation Time: about 10 minutes
Cooking Time: about 10 minutes
Serves: 4

Amount Ingredient
-------- -----------------------------
4 Skinless chicken breasts
4 T Butter
{optional}
4 cloves Garlic or chopped onion (to taste)
1 C (2dL) White Wine or Chicken Stock
4 Lemons, juice of
Lightly pound chicken breasts so they're thin. To do this place the chicken in a plastic bag or between plastic wrap or wax paper. In large saute pan melt 2 tablespoons of butter. Saute garlic and onion, if you choose. Brown each side of breast, about 4 minutes

After browned add 1 cup white wine or chicken stock and let the liquid cook down until chicken fully cooked. When the chicken is cooked remove chicken from heat and put aside on serving plate. Add lemon juice to above mixture and cook down.

When cooked down, remove from heat and whisk in 2 tablespoon cubed butter. Pour lemon sauce over chicken

Preparation Time: 10 minutes
Cooking Time: 30-45 minutes to bake chicken wings
Serves: makes 30 wings

Amount Ingredient
-------- -----------------------------
30 Frozen chicken wings
1 C (2dL) Chicken Broth (low sodium is best)
1/2 C (100g) Sugar
1/4 C (1/2dL) Fish sauce
1/4 C (1/2dL) Garlic, minced
1/4 C (1/2dL) Jalapeno Peppers, chopped
dash Hot Pepper Sauce
2 T Cornstarch
3 tsp Paprika (I like to use extra)
1 T Olive Oil

Preheat oven to 400F (200C). Place frozen chicken wings on a non-greased cookie sheet. Bake in the preheated oven for 30 minutes to 45 minutes, turning once, until golden brown. Move to serving dish/platter.

In a skillet saute garlic and jalapeno peppers in olive oil until soft. Add chicken broth, fish sauce, hot sauce, paprika and sugar. Add cornstarch and let thicken.

Pour over crispy chicken wings and enjoy!

Preparation Time: 10 minutes
Cooking Time: 20 to saute chicken and 30 minutes to bake
Serves: 6

Amount Ingredient
-------- -----------------------------
1 lb (450g) Skinless Chicken Breasts, cut into bite size pieces
2 lg Leeks, chopped
1 Can (10 3/4 oz ~3dL) Condensed Vegetable Soup
1 C (2dL) White wine
1 T Cornstarch
1 9 in (23cm) Unbaked Pie Crust
In a medium size frying pan, brown the chicken pieces over medium high heat. Add the chopped leeks and saute. Once the leeks are soft, add the soup and wine and sprinkle the cornstarch over the top. Mix in.

Simmer for about 15 minutes or until the mixture starts to really thicken. Preheat oven to 350F (175C).

Pour the mixture into a 2 quart casserole dish and cover with the pie pastry. Using a fork to make holes in the pastry (to vent the casserole). Bake for 30 minutes or until the pastry is brown. Let cool and serve.

Preparation Time: 5 minutes
Cooking Time: 1 hour 15 minutes (approximate)
Serves: 5-6 people

Amount Ingredient
-------- -----------------------------
4 lbs (1.8 Kg) Broiling Chicken
3/4 C (1-1/2dL) Buttermilk
1/2 C (~120g) Packaged Bread crumbs
1 1/2 tsp Salt
1/8 tsp Black Pepper (ground fresh)
1/2 tsp Powdered Rosemary (for Fresh use 1T)

Place chicken parts in shallow 2 1/2 qt casserole. Pour buttermilk over chicken. Cover and refrigerate 2-3hrs. Mix crumbs and seasonings, remove chicken from casserole (reserve dish and buttermilk) coat each piece of chicken with crumb mix. Return chicken to buttermilk in casserole. Bake in moderate oven of 350F (180C) degrees for 1 hour 15 min to 1 hour 30 hrs.

Source: American Diabetes Association's Diabetic Meals in 30 Minutes - Or Less

Preparation Time: 10 minutes
Cooking Time: 0 minutes
Serves: 6
Cal: 199, fat 9.3g, 42% calories from fat, cholesterol 77mg, protein 21.1g, carbohydrates 7.7g, fiber 0.8g, sodium 108mg

Amount Ingredient
-------- -----------------------------
3 C (420g) Cooked Chicken, cubed
1-1/2 C (140g) Red or Green grapes, halved
1/2 C (75g) Celery, sliced
2 T Scallions, sliced
1/2 C (70g) Red Bell Pepper, diced
3/4 C (180ml) Low Fat Mayonnaise
2 T Orange Juice
1 tsp Curry Powder
to taste Fresh Ground Pepper

Combine first 5 ingredients in a bowl. Combine remaining ingredients in another bowl (to make the dressing) and whisk together until smooth. Toss the dressing with the salad and serve. This recipe serves 6 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 6.

Preparation Time: about 10 minutes
Cooking Time: 30 to 45 minutes
Serves: 8

Amount Ingredient
-------- -----------------------------
1 1/2 C (3dL) Buttermilk
4 tsp Grated Fresh Ginger
4 tsp Minced Garlic
2 tsp Cumin
2 tsp Salt
1/2 tsp Ground Red Pepper
2 Whole Chickens, cut up (3-3 1/2 lbs or 1.35-1.58Kg each)
some Lemon wedges, for garnish

Combine buttermilk, ginger, garlic, cumin, salt and red pepper in a bowl. Mix well. Place chicken in a 1 gallon resealable plastic bag. Add buttermilk mixture, seal bag and marinate in the refrigerator overnight.

Remove chicken from refrigerator 1 hour before grilling. Heat grill. Remove chicken from marinade and grill. Turn chicken pieces occasionally on the grill, until cooked through. About 30 to 45 minutes cooking time. Serve with lemon wedges, if desired.

Stuffed Chicken Breasts

Preparation Time: about 10 minutes
Cooking Time: 10 minutes
Serves: 6

Amount Ingredient
-------- -----------------------------
4 Sun dried tomatoes, packed in oil or dried
1 tsp Lemon zest, grated
1 T + 1 tsp Unsalted Butter
2 T Fresh Parsley, minced
1/8 tsp Salt
1/8 tsp Ground Black Pepper
1 lb (450g) Boneless Skinless chicken breast halves

If using oil packed tomatoes, drain and finely chop. If using dried tomatoes, cover tomatoes with boiling water in a bowl. Let stand 5 minutes. Drain and finely chop. Place 2 Tbs. chopped tomatoes and half the lemon zest in a small bowl. Add butter, parsley, pepper and salt. Mix thoroughly and set aside. Combine remaining tomatoes and zest in another bowl and mix thoroughly. Using a sharp knife, cut horizontally through the center of each chicken breast to form a pocket. Do not cut all the way through.

Divide tomato and lemon zest mixture into equal portions and spread in pocket of each chicken breast. Turn on broiler. Arrange chicken on a broiler pan and place 4 inches from heat source. Broil 5 minutes. Turn and broil another 4 minutes. Spread tomato and butter mixture over chicken breasts. Broil another 1-2 minutes or until chicken is done and juices run clear. Serve with a side dish of pasta.

Chicken & Green Salsa Wrap

Preparation Time: 10 minutes
Cooking Time: 10-12 minutes
Serves: makes 8 wraps

Amount Ingredient
-------- -----------------------------
8 10" (25cm) Flour Tortillas, Burrito Size
2 med Tomatoes, chopped
1/2 C (~120g) Black Beans, rinsed and drained
3 T Canned Green Chilies, diced
1/3 C (~70g) Green Onions, chopped
1 T Cilantro, fresh and chopped
1 T Vegetable Oil
1 lb (450g) Chicken Breasts, skinless and thinly sliced
1/3 C (~100g) Green Salsa (pick your favorite)

Combine tomatoes, chilies, green onions and cilantro, set aside. Cook chicken (should be thinly sliced) in a skillet for two minutes in 1 tablespoon oil over medium-high heat. Add green salsa and continue to cook until the chicken is cooked through. Add tomato mixture to the skillet and heat for 2 minutes, until heated through, stirring occasionally. Place 1/2 cup filling on each tortilla; roll up. To serve cut each wrap in half with a slight diagonal cut.

Chicken Ole

Preparation Time: 10 minutes
Cooking Time: 15 minutes
Serves: 3 or 4

Amount Ingredient
-------- -----------------------------
1 T Vegetable oil
1 clove Garlic
1/2 sm Onion, chopped fine
1 lb (450g) Chicken Breast halves, boneless skinless, cut into strips
2 C (470ml) Tomato Sauce
1 lb (450g) Corn Kernels, thawed if frozen
1/4 lb (110g) Green Chilies, chopped
1-1/2 tsp Chili Powder
1/4 lb (110g) Tortilla Chips
1 C (110g) Cheddar Cheese, shredded (can use reduced calorie cheese)

Heat oil in a heavy nonstick skillet over medium high heat with garlic and chopped onion. Saute chicken 5 minutes, stirring frequently. Add next 4 ingredients and bring to a boil. Reduce heat to medium low and cook 10 minutes, stirring occasionally. To serve, spoon over tortilla chips and top with shredded cheese.

Cajun Grilled Chicken Breasts

Preparation Time: 5 minutes
Cooking Time: about 10 minutes
Serves: 4

Amount Ingredient
-------- -----------------------------
4 Boneless Skinless Chicken Breast Halves (aprox 1lb or 450g)
2 tsp Olive Oil
2 tsp Cajun blended spice mix (use your favorite)
1 T Parsley, chopped

Heat grill or grill pan. Place chicken between 2 sheets of plastic wrap and pound lightly with a mallet or other heavy flat object to flatten slightly. Brush both sides of chicken with oil and sprinkle with spice. Grill 4-6 minutes per side until cooked through. Serve sprinkled with parsley.

Chicken Quesadillas

Preparation Time: 15 minutes
Cooking Time: 20 minutes (total to cook chicken and saute veggies)
Serves: Makes 8 Quesadillas

Amount Ingredient
-------- -----------------------------
4 med Tomato, finely diced
1 Yellow onion, finely diced
2 Fresh limes, juiced
2 T Fresh Cilantro/Coriander/Chinese Parsley, finely chopped
1 Fresh Jalapeno pepper, finely diced
8 Flour tortillas (burrito size)
1 lb (450g) Chicken Breasts, skinless and boneless, Julienned
3 cloves Garlic, minced
16 oz (450g)Monterey Jack cheese, shredded
1 T Olive oil
to taste Salt
to taste Pepper
garnish Sour cream or guacamole
garnish Salsa

Combine the tomato, fresh lime juice, fresh cilantro/coriander/Chinese parsley, fresh Jalapeno, salt and pepper. Mix all together and reserve

You can cook the chicken breasts by any method you prefer but this method is recommended. In a large skillet (cast iron if possible or grill pan), heat 1/2 tablespoon of the olive oil. Add the chicken breast and saute until cooked through and juices run clear. Remove chicken from skillet and set aside. When chicken is slightly cooled cut into small thin strips.

Put the remaining 1/2 tablespoon of olive oil in the hot skillet and saute the onion until tender. Add the minced garlic and saute until the aroma is strong; add the reserved tomato mixture, and the previously sauteed chicken breast meat. Stir all together. Set this mixture aside; keep warm.

For Dinner: Clean the skillet

For each Quesadilla, heat one flour tortilla in it (no oil just warm in the skillet). Spread 1/8 of the shredded cheese on the tortilla and add 1/8 the chicken mixture. Add a remaining 1/8 cheese and fold the tortilla in half. Flip and grill on the opposite side. Make sure both sides are equally grilled. Remove quesadilla from skillet and cut the into quarters.

For Freezer: To assemble each Quesadilla for freezing do not heat the tortilla just assemble the ingredients. Wrap each quesadilla for the freezer. When you want to serve, simply place each quesadilla in the microwave for about 3-5 minutes.

Lemon Basil Chicken

Preparation Time: 5 minutes
Cooking Time: 35-40 minutes (or until juices on chick run clear)
Serves: 3

Amount Ingredient
-------- -----------------------------
3 Chicken Breasts, split and skinned
1/2 C (115g) Celery chopped, with leaves
2 T Olive Oil (you can use less oil if you like)
2 cloves Garlic, mashed
1/8 C (~30ml) Apple Cider Vinegar
1/8 C (~30ml) Lemon Juice
3 T Basil chopped
1/4 C (60g) Light Honey
1 T Fresh Parsley, minced (optional)

Heat the oven to 350F (180C). Make sure to first wash the chicken breasts and dry, then season chicken with salt and pepper. Heat oil in skilled with garlic and after garlic is sauteed add the chicken, browning the outside. Remove to a shallow baking dish, add celery, basil, parsley, pour on vinegar and honey. Bake uncovered until chicken is done, about 35 - 40 minutes. Add water sparingly if the chicken seems to be getting dry.

Chicken Vindaloo

Preparation Time: 10 minutes
Cooking Time: about 45 minutes
Serves: 4

Amount Ingredient
-------- -----------------------------
2 lb (900g) Boneless skinless Chicken Thighs (about 10)
6 T White Wine Vinegar
6 cloves Garlic, peeled
3 T Fresh Ginger, peeled and chopped
1 1/2 T Curry Powder (use your favorite)
2 T Ground Cumin
3/4 tsp Ground Cardamom
1/4 tsp Ground Cloves
1/4 tsp+ Crushed Red Pepper (vary to your desire)
2 T Yellow Mustard Seeds, divided
4 T Olive Oil
2 1/2 C (~450g) Onions, chopped
1 16 oz (1/2L) Can Diced Tomatoes, with juice
1 Cinnamon Stick
1/2 C (~150g) Fresh Cilantro, chopped (Coriander/Chinese Parsley)

Prepare the chicken by cutting the meat into 1-2 inch (1cm) pieces, place in a bowl, and reserve. Pour the white wine vinegar into a blender and add the garlic, ginger, curry powder, cumin, cardamom, cloves, and crushed red peppers. Add one tablespoon of the yellow mustard seeds, and blend until smooth. Pour the spice mixture over the chicken pieces. Add two Tablespoons of olive oil and toss to coat well.

Warm the remaining two tablespoons of olive oil in a large pot or wok over medium-high heat. Add the onions and saute until golden, about 5 minutes. Add the chicken mixture and stir-fry for a few minutes to let the spices combine. Add the diced tomatoes with their juice and also the cinnamon stick. Let the Vindaloo come to a boil, then cover and reduce the heat. Simmer until the chicken is tender, usually about 30 minutes, stirring occasionally.

Remove the cover from the pot, add the remaining tablespoon of yellow mustard seeds, and continue to simmer 8 to 12 minutes longer, or until the liquid is thickened somewhat. Remove the cinnamon stick and add the fresh cilantro. Stir once, and serve with rice.

Kung Pao Chicken

Preparation Time: 15 minutes
Cooking Time: about 15 minutes or until chicken is done
Serves: 4

Amount Ingredient
-------- -----------------------------
1 lb (450g) Chicken breasts without skin -- boneless
1 T Sherry (use good quality and I like dry sherry)
1 tea Cornstarch
1/4 C (1/2dL) Water
1/4 C (1/2dL) Soy sauce (low sodium is great)
4 tea Cornstarch
1 T Sugar
1 tea Rice wine vinegar
5 dashes Hot pepper sauce (vary to the level of heat you like)
1 T Cooking oil (peanut is good for this recipe)
2 tea Ginger root, minced
2 cloves Garlic, minced
1 C (~112g) Green onions, cut in 1/2 inch (~1cm) pieces
1/2 C (~90g) Peanuts
2 C (~450g) Hot cooked rice

Rinse chicken and pat dry. Cut into 3/4 inch (2cm) pieces. In a medium bowl, stir together chicken, sherry and 1 teaspoon cornstarch. Let stand for 15 minutes. For sauce, in a small bowl, stir together water, soy sauce, 4 teaspoons cornstarch, sugar, vinegar and hot pepper sauce. Set aside.

Pour cooking oil into a wok or large skillet and heat over medium-high heat. When oil is hot stir-fry garlic and ginger root for 15 seconds. Add chicken mixture to wok or skillet; stir fry for 3 to 4 minutes or until meat is done. Push chicken from center of wok, making a well. Stir sauce and add to center of wok. Cook and stir until thick and bubbly. Add green onions and peanuts and stir to coat with sauce. Cook and stir 1 to 2 minutes more or until heated through. Serve over hot rice.

Sour Cream Chicken Enchiladas

Yield: 8-12 people or 5 Dogbytes

Enchilada Sauce
Amount Ingredient
-------- -----------------------------
1 clove Garlic (peeled and minced)
2 small Onions chopped
3 tbs. Vegetable Oil
2 tbs. Flour
1 3/4 C. Chicken Bouillon
10 oz Green Chilies or - 2(5oz) cans (drained and chopped)
2 C. Canned Tomatoes (drained and chopped)

Enchiladas
Amount Ingredient
-------- -----------------------------
1 pint Sour Cream
1/2 lbs. Sharp White Cheddar Cheese, shredded
4 C. Chicken (cooked and shredded, can be white, dark or mix)
12 Flour Tortillas (soft Taco size)

To make sauce, saute garlic and onions in hot oil. Add enough bouillon to flour to form paste, then whisk into oil. Whisk in remaining bouillon. Cook, whisking constantly, for 5 minutes, until thickened. Simmer for 5 to 10 minutes. Preheat oven for 350 degrees.

To assemble enchiladas, mix sour cream, shredded cheese, and chicken together. Place about 1/2 cup of filling in center of each tortilla. Roll up tortillas and place, side by side, in large baking dish. Pour sauce over enchiladas and bake for 30 minutes, until bubbling and hot.

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