Poultry Entree's
Chicken Fajitas
Makes 4 servings
15 ounces skinless boneless chicken breasts
One 7-Ounce can chipotle peppers in adobo
sauce
1 tablespoon fresh lime juice
2 garlic cloves, pressed
1/2 teaspoon dried oregano leaves
8 flour tortillas (6" diameter)
2 cups sliced red onion
2 cups shredded iceberg lettuce
Preheat oven to 400o F. Spray an 8" square
baking pan with nonstick cooking spray.
Place chicken in prepared baking pan; set
aside.
In food processor or blender, puree
chipotle peppers with sauce until smooth.
Transfer 2 teaspoons pureed mixture to
small bowl; refrigerate remaining mixture,
covered, for use at another time.
Add lime juice, garlic and oregano to
pureed peppers; stir to combine. Brush
mixture over chicken breasts; bake,
covered, 20 minutes, until chicken is
cooked through. Remove chicken from
oven; leave oven on.
Wrap tortillas in foil; bake 5 minutes, until
heated.
Meanwhile, slice chicken crosswise.
Arrange sliced chicken on medium
decorative platter; top with pan juices.
Serve with warm tortillas, sliced onion and
shredded lettuce.
EACH SERVING PROVIDES: 2 Vegetables, 3
Proteins, 2 Breads.
PER SERVING: 303 Calories, 5 g Total Fat, 1 g
Saturated Fat, 62 mg Cholesterol, 382 mg
Sodium, 34 g Total Carbohydrate, 3 g Dietary
Fiber, 30 g Protein, 113 mg Calcium
Chicken Club Sandwiches
Makes 4 servings
*These hearty, mile-high sandwiches go nicely
with crunchy pickles, carrots and your favorite
olives.*
2 tablespoons + 2 teaspoons reduced-calorie
mayonnaise
1 tablespoon pickle relish
1 tablespoon fresh lemon juice
1/8 teaspoon freshly ground black pepper
Four 3-ounce skinless boneless chicken
breasts, pounded thin
12 slices reduced-calorie white bread,
toasted
8 lettuce leaves
2 medium tomatoes, cut into 8 slices
4 slices crisp-cooked turkey bacon (30
calories per slice)
Preheat broiler. Spray rack in broiler pan
with nonstick cooking spray.
In small bowl, combine mayonnaise, relish,
lemon juice and pepper; set aside.
Place chicken on prepared rack; broil 6"
from heat 3 1/2 minutes on each side, until
cooked through. Let chicken cool slightly.
Spread mayonnaise mixture evenly on each
slice of toast. Layer 1 slice of toast,
mayonnaise-side up, with 1 lettuce leaf, 2
tomato slices, 1 bacon slice, another slice
of toast, another lettuce leaf, 1 chicken
breast and a third slice of toast,
mayonnaise-side down; repeat, making 3
more sandwiches. Serve sandwiches cut in
half diagonally.
EACH SERVING PROVIDES: 1 Fat; 1 1/2
Vegetables; 2 Proteins; 1 1/2 Breads; 35
Optional Calories
PER SERVING: 323 Calories; 29 g Protein; 8 g
Fat; 37 g Carbohydrate; 90 mg Calcium; 643 mg
Sodium; 62 mg Cholesterol; 8 g Dietary Fiber
Southern Oven-"Fried" Chicken
Makes 4 servings
1/2 cup skim buttermilk
2-3 drops hot red pepper sauce
3/4 ounce corn flakes, crushed
3 tablespoons all-purpose flour
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
One 1-pound, 14-ounce chicken, skinned and
quartered
1 tablespoon + 1 teaspoon canola oil
Preheat oven to 400oF. Spray large baking
sheet with nonstick cooking spray.
In large shallow bowl, combine buttermilk
and red pepper sauce. On sheet of wax
paper combine corn flake crumbs, flour,
salt and black pepper. Dip chicken pieces
in buttermilk mixture; *dredge, coating
completely, with corn flake mixture.
Arrange chicken on prepared baking
sheet; drizzle evenly with oil. Bake 30
minutes; turn pieces over and bake 15-20
minutes longer, until cooked through.
EACH SERVING PROVIDES: 1 Fat, 2 1/2
Proteins, 1/2 Bread, 10 Optional Calories
PER SERVING: 229 Calories, 23 g Protein, 10 g
Fat, 11 g Carbohydrate, 295 mg Sodium, 64 mg
Cholesterol, 0 g Dietary Fiber
*Dredging an item means lightly coating
it with a dry substance such as flour
or bread crumbs. This technique is
usually used to produce a browned
effect in sauteed or fried foods or to
create a base to which a liquid will
adhere.
Chicken Enchilada Casserole
Makes 4 servings
1 teaspoon olive or vegetable oil
2 medium onions, diced
1 medium red bell pepper, diced
1 medium green bell pepper, diced
3 garlic cloves, minced
1 1/2 teaspoons mild or hot chili powder
1/2 teaspoon ground cumin
1/2 teaspoon dried oregano
Pinch ground red pepper
Pinch cinnamon
2 cups canned crushed tomatoes (no salt
added)
Six 6" corn tortillas, cut into 1" strips
4 ounces skinless boneless cooked chicken
breast, shredded
3 ounces Monterey Jack cheese, shredded
Preheat oven to 375o F. Spray 8" square
baking pan with nonstick cooking spray.
In large nonstick skillet, heat oil; add
onions and red and green bell peppers.
Cook over medium heat, stirring
frequently, 6-7 minutes, until onions are
lightly browned. Add garlic, chili powder,
cumin, oregano, ground red pepper and
cinnamon; cook, stirring frequently, 2
minutes. Add tomatoes; bring mixture to a
boil. Reduce heat to low; simmer, stirring
occasionally, 20 minutes, until mixture is
thickened.
Spread one-third of the tomato mixture
evenly in prepared pan. Top evenly with
half of the tortilla strips and the chicken;
spread evenly with half of the remaining
tomato mixture. Sprinkle evenly with 1 1/2
ounces of the cheese; top cheese with
remaining tortilla strips. Spread evenly
with remaining tomato mixture; sprinkle
evenly with remaining 1 1/2 ounces cheese.
Bake 30 minutes, until lightly browned and
bubbling. Divide evenly among 4 plates and
serve.
SERVING (ONE-FOURTH OF CASSEROLE)
PROVIDES: 1/4 Fat, 2 1/2 Vegetables, 2
Proteins, 1 1/2 Breads.
PER SERVING: 282 Calories, 10 g Total Fat, 4
g Saturated Fat, 47 mg Cholesterol, 403 mg
Sodium, 31 g Total Carbohydrate, 5 g Dietary
Fiber, 18 g Protein, 285 mg Calcium
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