| Chicken Dishes |
| Chicken Broccoli Stir Fry Source of Recipe Unknown List of Ingredients 1 1/4 cups water 1/4 cup soy sauce, low sodium 2 tablespoons cornstarch 2 teaspoons sugar 2 teaspoons chicken bouillon granules 1/4 teaspoon garlic powder 2 teaspoons vegetable oil 6 medium green onions 16 ounces boneless & skinless chicken breast -- cut in strips 8 cups fresh broccoli 8 ounces fresh mushrooms -- sliced 1. In a small bowl, combine 1/4 cup water, soy sauce, cornstarch, sugar, chicken boullion, and garlic powder. Set aside. 2. In large non-stick skillet or wok heat oil. Add chicken and cook until no longer pink. 3. Add vegetables and remaining water to wok. Steam until vegetables are tender. 4. Add soy sauce mixture. Heat until liquid is slightly thickened. 8 servings Calories: 156.9 Fat grams: 2.7 Fiber grams: 6.0 stars: 2 |
| Chicken Enchilladas List of Ingredients 3/4 lb. Chicken Breast (cubed) 2 10oz. cans ElPaso enchilada sauce 2 cups light mexican style shreeded cheese 1/2 cup diced onion 1 pkg of 10 fat free flour tortillas Instructions In large sauce pan sprayed with cooking spray, cook chicken with onion untill no longer pink. Add enchilada sauce and simmer 10 minutes. Add 1 cup of cheese to chicken / sauce mixture and stir untill melted. Divide sauce mixture into 10 tortillas (reserving some of the sauce, about 3/4 cup, to top the rolled tortillas). Roll tortillas up and place in 9 x 13" baking pan. Top with remaining sauce mixture and 1 cup cheese. Bake in 350 degree oven approx. 10 minutes or till cheese is melted and bubbly. 10 servings at 4 stars each |
| Chicken Fajitas List of Ingredients Makes 4 servings at stars 6 each 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 6 stars each serving |
| Chipotle Chicken List of Ingredients 4 skinless, boneless chicken breasts 1/2 onion 2 garlic cloves 1- 8 oz. package of cream cheese (fat-free) 1- cup of milk (low-fat) salt and pepper to taste 4 chipotle chiles, fresh or canned (diced chili peppers if you can't find chipolte peppers) paprika Preheat the oven to 325 degrees. Place water and chicken in large pot, bring to boil. Add onion and garlic. Reduce heat and cook for thirty minutes. Remove the chicken from the water and place in a greased pyrex. Set aside. Place the cream cheese, mik, salt, pepper and chipotle pepper in a blender and mix well. Pour this mixture over the chicken breasts and sprinkle lightly with paprika. Bake in the over for 20 minutes watching carefully making sure they don't dry up. Chipotle peppers can be very hot. While making the sauce you may want to start just 1 or 2 peppers then taste it and add more peppers if necessary. 4 servings at 5 stars each. Serve with refried beans |
| Cornflake Chicken Source of Recipe Unknown List of Ingredients 4 skinless, boneless chicken breasts, flattened 1 cup cornflake crumbs 1/4 tsp pepper 1/4 tsp salt 1/4 tsp poultry seasoning 1/2 cup skim milk Combine cornflake crumbs and seasonings in shallow bowl. Soak chicken in milk then dredge chicken in crumb mixture. Place on baking sheet which has been sprayed with nonstick spray. Bake at 400* about 25 minutes or until lightly browned. Serves 4 at 3 stars per serving |
| Lemon Chicken Stir Fry Source of Recipe Healthy Meals in Minutes List of Ingredients 2 tablespoons reduced-sodium soy sauce 2 tablespoons rice vinegar 4 skinless, boneless chicken breast halves (4 oz. each), cut into 1-inch cubes 1 tablespoon canola oil 1/4 cup reduced-sodium chicken broth 2 tablespoons fresh lemon juice 2 teaspoons granulated sugar 2 teaspoons arrowroot or cornstarch 1 tablespoon water 4 green onions, cut into 1-inch pieces In a shallow dish, combine soy sauce and vinegar. Mix well. Add chicken; toss to coat. In a large nonstick skillet or wok, heat oil over medium heat. Add chicken and stir-fry, until cooked through and no longer pink, about 4 minutes. Transfer chicken to a plate. Stir broth, lemon juice, and sugar into skillet. In a small bowl, combine arrowroot and water. Mix well. Add arrowroot mixture to skillet. Reduce heat to low; cook, stirring, until thickened, about 2 minutes. Add chicken and green onions. Cook, stirring, until heated through, about 5 minutes. Place chicken mixture on a serving platter. Serve immediately. Makes 4 servings at 4 stars each |
| Mexican Chicken Source of Recipe Unknown List of Ingredients 1 pkg taco seasoning 4 4oz chicken breast 1 cup salsa 1/4 fat free sour cream Instructions Coat chicken with taco seasoning. Bake at 375 for 30 minutes in a casserole dish sprayed with pam. Add salsa over top chicken when there is 5 minutes left. Top with sour cream. 4 servings at 4 stars each |
| Peppery Lemon Chicken Source of Recipe Healthy Meals in Minutes List of Ingredients 4 skinless, boneless chicken breast halves (4 oz. each), pounded 1/4 inch thick 1/4 teaspoon salt 1/4 teaspoon freshly ground black pepper 2 cups thinly sliced mushrooms 3/4 cup dry white wine or reduced-sodium chicken broth 2 tablespoons chopped parsley, divided 1/4 teaspoon crushed hot red pepper flakes (optional) 4 lemon wedges for garnish Season chicken with salt and black pepper. In a large nonstick skillet over medium heat, combine chicken, mushrooms, wine, 1 tablespoon of parsley, and red pepper flakes. Bring to a boil; reduce heat to low. Cover, and simmer until chicken is cooked through and no longer pink, about 15 minutes. Spoon chicken mixture on serving plates. Sprinkle with remaining parsley. Garnish with lemon wedges. Serve immediately. Makes 4 servings at 3 stars each Variation: Substitute the parsley with 1 teaspoon of chopped fresh tarragon or thyme, or 1/4 teaspoon of your favorite dried herb. Add zip with 1/2 teaspoon of grated lemon peel, or substitute 1 tablespoon fresh lemon juice for 1 tablespoon of the wine. |
| Salsa and Coke Chicken Source of Recipe Unknown List of Ingredients vegetable cooking spray 1 pound skinless boneless chicken breasts 1/2 cup salsa 1/2 cup diet cola (with saccharin) -- Coke 1. Put chicken breast in a square baking pan sprayed with nonstick cooking spray. 2. Combine salsa and Diet Coke; mixing well. Pour over chicken breasts. 3. Bake at 350� F until chicken is done about 30 to 40 minutes. Yield: "4 servings" at 3 stars per serving Serving size (1 chicken breast) Per MC 5 nutritional analysis: Per serving: 134 Calories, 1g Fat, 1g Fiber |
| Salsa Chicken Source of Recipe 3FC List of Ingredients 4 skinned boned chicken breast halves 3/4 cup salsa 1/2 cup sliced green onions 1/4 cup grated Parmesan cheese Preheat oven to 350*F. Place chicken in an 11 � 7-inch baking dish coated with cooking spray. Spoon salsa evenly over chicken; top with green onions. Sprinkle with cheese. Cover and bake for 30 minutes. Uncover and bake an additional 10 minutes or until chicken is done. Serve with hot cooked rice or baked potatoes. Makes 4 servings at 3 stars each |
| Southern Oven-Fried Chicken Source of Recipe Unknown List of Ingredients Serves : 8 Weight Watcher�s Points : 4 1 cup crushed POST TOASTIES Corn Flakes 1/3 cup flour 1 tsp. salt 1/2 tsp. ground red pepper 3 egg whites , lightly beaten 1/4 cup skim milk 2 lb. boneless skinless chicken breast halves MIX crushed corn flakes, flour and seasonings. Mix egg whites and milk in separate shallow bowl. Dip chicken in egg mixture; coat with corn flake mixture. Transfer coated chicken pieces to cookie sheet sprayed with non stick cooking spray. BAKE chicken at 400�F 15 minutes; flip. Continue baking 15 to 20 minutes or until chicken is golden brown and juices run clear. |
| Southern Oven Fried Chicken Source of Recipe Unknown List of Ingredients 1/2 cup fat-free buttermilk 2-3 drops hot red pepper sauce 1/2 cup cornflakes, crushed 3 tbsp all-purpose flour 1/4 tsp salt 1/4 tsp freshly ground pepper 2 pounds chicken parts, skinned 4 tsp canola oil Preheat the oven to 400 degrees; spray a large baking sheet with nonstick cooking spray. In a large shallow bowl, combine the buttermilk and pepper sauce. On a sheet of wax paper, combine the cornflake crumbs, flour, salt and pepper. Dip the chicken in the buttermilk, then dredge in the cornflake mixture, coating completely. Place the chicken on the baking sheet; drizzle with the oil. Bake 30 minutes; turn the chicken over. Bake until cooked through, 15-20 minutes longer. NOTE: Cornflake crumbs add plenty of crunch and toastiness without all the fat; nobody will miss the traditional fried-chicken coating! stars: 5.5 PER SERVING: 229 Calories, 10 g Total Fat, 2 g Saturated Fat, 64 mg Cholesterol, 295 mg Sodium, 11 g Total Carbohydrate, 0 g Dietary Fiber, 23 g Protein, 49 mg Calcium |
| Southwest Easy Oven Chicken Source of Recipe Unknown List of Ingredients 1 cup low-sodium chicken broth 1 15 ounce can black beans, rinsed and drained 1 15 ounce can red kidney beans, rinsed and drained 3/4 cup mild salsa 2 garlic cloves, minced 1 pound skinless, boneless chicken breasts, cut into 2" pieces. 1 Preheat the oven to 350� 2. In a 13 X 9 inch baking pan, combine the broth, the beans, salsa and garlic. Add the chicken and baste with some of the liquid. 3. Bake, stirring once, until the chicken is cooked through and the liquid is reduced, about 45 minutes. Per Serving: 241 calories, 2 g. total fat, 0 g saturated fat, 42 mg. Cholesterol, 385 mg. Sodium, 29 g. Total Carbohydrate, 3 g. Dietary Fiber, 27 g. Protein, 43 mg Calcium. Serving Provides: 2 breads, 2 Protein/Milks Makes 6 servings at 4 stars per serving |
| Swiss Chicken Source of Recipe Unknown List of Ingredients 6 boneless skinless chicken breasts 1/8t garlic powder 1/8t pepper 6 (4in square) slices fat free swiss cheese 1 (10 3/4 oz) can reduced fat cream of chicken soup, undiluted 1/4 c skim milk 1 1/2c herb seasoned stuffing mix Place chicken in a greased 13 x 9 x 2 in baking dish; sprinkle with garlic powder and pepper. Top each breast with cheese slice; set aside. Combine soup and milk, stirring until smooth. Pour over chicken. Sprinkle with stuffing mix. Bake chicken in a 350 degree preheated oven for 50 min or until done. Serves 6 at 5 stars each |
| Tahiti Grilled Chicken Source of Recipe Healthy Meals in Minutes List of Ingredients 4 skinless, boneless chicken breast halves (4 oz. each) 1 can (10 oz.) unsweetened pineapple rings, undrained 4 teaspoons reduced-sodium soy sauce 1 clove garlic, minced Place chicken breasts between 2 sheets of waxed paper and pound to a 1/4-inch thickness. Drain pineapple rings; reserve 1/2 cup of juice. Set rings aside. In a shallow glass dish, combine reserved juice, soy sauce, and garlic. Mix well. Reserve 3 tablespoons of mixture. Add chicken to dish; turn to coat. Cover dish with plastic wrap; refrigerate for 30 minutes. Heat a charcoal grill until coals form white ash or preheat a gas grill to medium. Remove chicken from marinade. Discard marinade in dish. Place chicken on grill rack. Grill 3 inches from heat, basting with reserved soy sauce mixture, until chicken is no longer pink, about 5 minutes per side. Meanwhile, place pineapple on grill. Cook, turning once, for 1 minute. Transfer chicken and pineapple to a serving platter. Serve immediately. Makes 4 servings at 4 stars each |
| Taco Chicken Source of Recipe Unknown List of Ingredients 1 pkg Taco seasoning (Taco Bell is best) 4 (4 oz) chicken breasts 1 cup salsa 1/4 cup non-fat sour cream Put chicken & taco seasoning in plastic bag; shake and coat well. Place in sprayed (nonstick cooking spray) casserole dish. Bake 30 minutes in a 375 degree oven. Top with salsa about 5 minutes before done, then top with sour cream. stars 4 |
| Slow-Cooked Garlic Chicken 4 skinned chicken breast halves 1 t. salt 2 t. paprika 2 t. lemon pepper 1 large onion, sliced 10 cloves garlic (1 medium), un-peeled Mix together salt, pepper, and paprika. Rub all over meat side of chicken breast. Place onion in slow cooker. Place chicken breast, meat side up, on onion. Place garlic on chicken. Cover and cook on low in slow cooker for about 5 hours or until juices run clear. (If you're a garlic freak like me, you can take the garlic cloves out of the slow cooker and eat them. Or squeeze them onto a piece of toast. Mmmm...) |
| Chicken and Rice Casserole 2 - 3 chicken breast halves (bone-in, skin-on) 1 c. uncooked rice 1 jar low-fat chicken gravy 1 c. bread crumbs (seasoned, if you like) 1/2 stick margarine, melted (I use Brummel and Brown, trans fatty acids be damned) Place chicken in a covered pot with enough water to cover. Add salt and pepper. Cover, bring to steaming point. Lower heat and cook slowly until tender - 45 minutes to 1 hour. Remove from the pot and let cool. Add rice to the water you used to boil the chicken (add water if necessary). Cover pan, turn to low heat and cook as long as necessary (our rice takes 45 minutes). When chicken is cool, remove from bones and cut into small pieces. Melt margarine and mix with bread crumbs. Using a large uncovered casserole dish, place rice on the bottom of the dish, chicken on top, gravy on top of chicken, and top with buttered bread crumbs. Bake at 350 for 30 minutes. I like to add baby frozen peas to the casserole sometimes. Also, you could use leftover turkey in place of the chicken. |
| Chicken and Dumplings The dumplings in this recipe are dumplings in the Southern sense - more like noodles than what we Yankees think of as dumplings. 1 3/4 pounds boneless skinless chicken breasts 5 fat free flour tortillas 2 c. low sodium chicken broth 1 c. water 2 chicken boullion cubes 1 c. sliced carrots (or more, if you wish) 1 large onion, chopped 1 c. sliced celery 1 T. flour Boil chicken and veggies in broth and water until chicken is cooked through. Remove chicken veggies; cube chicken. Add boullion cubes to broth and bring to a rolling boil. Tear tortillas into small pieces and put into broth. Cook at a rolling boil for 5 minutes - be sure to stir often, or the dumplings will stick to the bottom of the pot (they will anyway, but you'll want to minimize it if possible). Add chicken, veggies, and salt and pepper. In a small bowl, mix flour and 1/2 c. water. Add to the pot. Reduce heat to low and simmer 13 - 15 minutes. The tortillas puff up very nicely to become dumplings. |
| Cola Chicken The sauce that this recipe makes is really good over rice. 4 skinless, boneless chicken breast halves 1 c. ketchup 1 can diet coke Put it all in a large skillet; bring to a boil. Cover, turn down the heat and cook on low for 45 minutes. Remove the cover, remove the chicken from the skillet, and turn up the heat until the sauce thickens (3 - 4 minutes, usually). 4 servings; 192 calories per. 4 stars each serving |
| Jambalaya We don't eat this very often, because it's so high in calories, but it's good to have occasionally, especially on a cold night. 1 lb. turkey kielbasa, sliced into 1/4" pieces 1 lb. boneless, skinless chicken breasts, cut into 1" pieces 1 small green pepper 1 medium onion 2 stalks celery 3 cloves garlic 3 c. chicken broth 2 c. rice paprika, to taste cayenne, to taste In large, heavy pot, brown the kielbasa over medium heat, 5 - 7 minutes. Remove from pot and rinse under hot water. Brown the chicken, 3 - 5 minutes, and remove from pot. Add green pepper, onion, celery, garlic, and cayenne to the pot and brown, 7 - 10 minutes. When veggies are browned, add kielbasa and chicken back to the pan. Add chicken broth, rice, and paprika. Stir well. Bring to a boil and then reduce to low. Simmer for about 20 minutes or until the water is absorbed (note: if you're using brown rice that needs to be cooked for 45 minutes, you'll want to pre-cook the rice before adding to the dish, and reduce the amount of broth you use). We occasionally substitute shrimp for chicken. 6 servings; 448 calories each. |
| Country Chicken Gumbo 1/3 c. all-purpose flour 3 c. chicken broth 2 skinless, boneless chicken breast halves, diced 10 oz. pkg frozen cut okra 1/2 c. chopped celery 1/2 c. chopped onion 4 cloves minced garlic 1/4 t. each black and red pepper 2 bay leaves 2 c. hot cooked brown rice Lightly spray and unheated large skillet with cooking spray. Heat the skillet over medium heat. Add the flour; cook and stir until the flour turns reddish brown. Slowly stir in the broth, then add the chicken, okra, onions, celery, garlic, ground peppers, and bay leaves. Bring to a boil, then reduce the heat. Cover and simmer 20 - 30 minutes. Remove and discard bay leaves. 4 servings; 319 calories each. 6 stars each serving |
| Curry-Cajun Chicken 1/4 c. honey 3 T. water 3 T. prepared mustard, NOT dijon 2 T. margarine (I usually leave this out) 3 t. cajun seasoning 2 t. curry powder 1 t. lemon juice 1 clove minced garlic 4 boneless, skinless chicken breast halves In small bowl combine all ingredients but chicken. Mix well. Place chicken in baking dish in a single layer. Coat chicken with mixture. Bake uncovered in 350 oven for 40 minutes, turning once. (Excellent served over hot rice) 4 servings, 265 calories, 8 g. fat. 6 stars each serving |
| Chicken Lickin' I got this one from the message boards at Lean and Strong. 6 - 8 chicken breasts 1 large onion, chopped 1 clove garlic, minced 1 1/2 t. salt 2 t. paprika 1/2 t. ground ginger 1/2 t. chili powder 1 can ro-tel chopped tomatoes and green chilies 4 oz. can sliced mushrooms, drained Rinse chicken parts and pat dry. Place chicken in Crock-Pot. Stir together remaining ingredients and pour over chicken. Cover and cook on low for 6 - 8 hours (or on high for 3 - 4). (Good served over hot pasta) |
| Slow Cooker Chicken Stew 2 lb. skinned and boned chicken breast halves, diced 2 c. halved mushrooms 2 c. water 1 c. frozen small whole onions 1 c. sliced celery 1 c. thinly sliced carrot 1 t. paprika 1/2 t. salt 1/2 t. sage 1/2 t. pepper 14 1/2 oz. chicken broth 16 oz. tomato paste 1/4 c. water 3 T. cornstarch 2 c. frozen green peas Combine first 14 ingredients in a slow cooker. Cook on high heat for 6 hours. Combine water and cornstarch in a small bowl. Add mixture and peas to slow cooker; stir well. Cover and cook on high 30 more minutes. 1 serving = 1 1/2 cups; 257 calories 5 Stars |
| Roast Sticky Chicken 1 lg. roasting chicken 1 c. chopped onion 1/2 t. each black pepper and garlic powder 1 t. each thyme, onion powder, cayenne 2 t. paprika 2 t. salt In small bowl, thoroughly combine all the spices. Remove giblets from chicken, clean the cavity well and pat dry with paper towels. Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin. Place in a resealable plastic bag (or cover with saran wrap); seal, and refrigerate overnight. When ready to roast chicken, stuff cavity with onions, and place in a shallow baking pan. Roast, uncovered, at 250 for 5 hours. After the first hour, baste every half hour with pan juices. Let chicken rest about 10 minutes before carving. |
| Un-Fried Chicken I got both the recipe and the nutritional information from In the Kitchen with Rosie. The crust is great, and the chicken is perfectly moist. Light vegetable oil cooking spray 6 chicken drumsticks, skin removed 3 whole chicken breasts, halved and skin removed 3 � cups of ice water 1 c. plain nonfat yogurt For the breading: 1 c. dried Italian bread crumbs 1 c. all-purpose flour 1 Tb. Old Bay seasoning � tsp. garlic powder � tsp. Creole seasoning 1/8 tsp. black pepper Dash cayenne pepper Preheat the oven to 400 degrees. Coat a baking sheet with 3 sprays of the vegetable spray. Put the chicken in a large bowl with the ice water. Put the yogurt into a medium bowl. Set both bowls aside. Toss all the breading ingredients into a large, tightly-sealing plastic bag. Seal and shake well to mix. Remove 2 pieces of chicken from the ice water. Roll each piece in the yogurt. Put the chicken into the plastic bag, reseal, and shake to coat thoroughly. Transfer the breaded chicken tot he prepared baking sheet. Repeat the process until all 12 pieces are breaded. Spray the chicken lightly with the vegetable oil. Place the baking sheet on the bottom shelf of the oven and bake for 1 hour, turning the pieces every 20 minutes to allow even browning. Serve hot or at room temperature. Per chicken breast: 185 calories, 2.2 g. fat Stars 4 Per drumstick: 195 calories, 4.2 g. fat.Stars 4 |
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