Low Fat/Carb Poultry Recipes

[carnation037]

Please place any healthy, low fat or low carb poultry
recipes in this section.
Thank you and have a great day.

[carnation037]

from chief_cook or Sweetpea_mama
« Thread started on: Dec 11th, 2002, 9:44pm » <br>.....

Divine Healthy Chicken Brochettes

1/2 cup oil
2 tablespoons soy sauce
2 tablespoons red wine vinegar
1 tablespoon corn syrup
1 garlic clove, minced
1/2 pound chicken breast cubes
1/4 pound mushrooms
vegetable pieces, to taste

Into a blender, mix together oil, soy sauce, red wine
vinegar, corn syrup and minced garlic.
Add chicken cubes to mixture.
Marinate for 2 to 3 hours or overnight, refrigerated.
Alternately thread chicken cubes, mushrooms and
vegetable pieces onto skewers.
Broil or barbecue brochettes for approximately 2 minutes
on each side, until chicken cubes are no longer pink inside.

[carnation037]

Low Carb - Herb Roasted Turkey With Citrus Glaze

1 15 lb. fresh or frozen (thawed) whole turkey
3 large lemons
2 large limes
1 1/2 tsp. salt
1/2 tsp. coarsely ground black pepper
1/4 cup dry white wine
1/4 cup packed brown sugar
pan gravy
1 bunch each fresh sage, marjoram and thyme

Remove giblets and neck from turkey, reserve for gravy.
Rinse turkey with cold running water and drain well.
Blot dry with paper towels.
Peel lemons and limes.
Squeeze juice from lemons and limes to make least
2 tablespoons juice of each.
Cut the remaining fruit in half and place in the cavity.
Sprinkle salt in the cavity.
In a small bowl, mix the wine, brown sugar and citrus juices.
Reserve for glaze.
Gently loosen skin from the turkey breast without totally detaching skin
and carefully place 1 tablespoon each of marjoram and sage under the skin.
Replace skin.
Fold neck skin and fasten to the back with 1 or two skewers.
Fold the wings under the back of the turkey.
Return legs to tucked position.
Place turkey, breast side up, on a rack in a large shallow
(about 2 1/2" deep) roasting pan.
Rub turkey with salt, pepper and oil.
Insert an oven safe meat thermometer into the thickest
part of the thigh, being careful the pointed end of the
thermometer does not touch the bone.
Roast turkey in a pre-heated, 325° F. oven for about 3 3/4 hours.
During the last hour of cooking time, baste with the pan drippings.
During the last 30 minutes of cooking time, baste with the citrus glaze.
Loosely cover with aluminum foil to prevent over browning.
Continue to roast until thermometer registers 180 degrees F
in the thigh, or 170 degrees F. in the breast.
Remove turkey from the oven and allow it to rest for 15 - 20
minutes before carving.

[carnation037]

Low Carb - Lemon Dill Chicken

This rich low carb recipe can easily be made low fat by
substituting light sour cream. This recipe goes together
quickly but is impressive enough for company.

4 boneless, skinless chicken breasts
1 c. sour cream
1 tsp. dried dill or 1 tbsp. minced fresh
1 tsp. pepper (preferably coarse ground fresh)
1 tsp. minced lemon zest

Preheat oven to 425.
Combine all ingredients except chicken in a small bowl.
Grease a medium casserole dish or spray with nonstick
cooking spray.
Spread 1/4 of the lemon dill sauce over the bottom of pan.
Arrange chicken breasts on top of sauce in a single layer.
Pour remaining sauce over chicken and spread evenly.
Bake uncovered for 30-35 minutes, until chicken is done.
Makes 4 servings.

[carnation037]

Low Carb - Grilled or Baked Rosemary Chicken

4 chicken breasts, halved
4 tsp. fresh rosemary leaves, minced
4 cloves garlic, minced
2 tbsp. Olive oil
salt and pepper to taste

Mix together minced fresh rosemary leaves and minced garlic.
Loosen skin from chicken breasts and slide rosemary/garlic mixture under the skin.
Brush Olive oil onto breasts and sprinkle with salt (preferably
coarse Kosher salt) and pepper (preferably fresh ground).
The breasts can now be grilled over a medium/hot fire for about
30 - 40 minutes or until done or baked in a
375°F. oven for about 30 minutes.
Makes 4 servings.

[carnation037]

Low Carb - Cheese Stuffed Chicken Rolls with
Scallions & Bacon

Chicken breasts are rolled with a stuffing of cream cheese, goat cheese and
scallions, then wrapped with bacon. This makes an elegant entrée for a
dinner party or even romantic dinner for two.

4 oz. cream cheese
4 oz. goat cheese
8 skinless, boneless chicken breasts
2 bunches scallions, finely chopped
3/4 lb. bacon

Put each chicken breast between two sheets of plastic wrap or waxed paper.
Pound with a mallet or the side of a rolling pin until 1/4 inch thick.
Blend the scallions with the cream cheese and goat cheese.
Place a one ounce portion at the end of each breast and roll up.
Wrap 1-2 slices of bacon around each cutlet and secure with a toothpick.
Broil on a rack with a drip pan underneath, 6" to 8" away from the broiler, turning occasionally.
Broil about 25 minutes or until the bacon is well done.
Makes 8 servings.

[carnation037]

A fragrant herb flavored roast chicken.

Low Carb - Herb Roasted Chicken

1 whole chicken (3 1/2 to 4 lbs.)
8 garlic cloves, peeled and crushed
3 sprigs fresh rosemary
3 sprigs fresh thyme
1 fresh lemon, cut into wedges
3 tbsp. Olive oil
kosher salt
coarsely ground fresh pepper

Preheat oven to 425.
Season the inside of the chicken with salt and pepper.
Place the garlic, herbs, and lemon wedges in the cavity and place
in a lightly greased roasting pan.
Drizzle with the olive oil and rub it into the skin of the chicken.
Sprinkle skin with kosher salt and coarsely ground pepper.
Roast in center of oven for about 90 minutes or until chicken is done,
basting with the accumulated pan juices every 10 to 15 minutes.
The chicken is done when the juices run clear when the thickest part
of the thigh is pricked with a knife.
Remove the chicken from the oven and allow to rest 10 minutes
before carving.
Makes 4 servings.

[carnation037]

Low Carb - This is a great dish for summer. A grilled boneless, skinless chicken breast
is topped with sliced garden tomatoes, fresh herbs, and melted cheeses then
napped with Basil Pesto sauce.
This recipe is even easier to prepare using a covered charcoal grill. Simply
arrange the briquets at the sides of the grill as the manufacturer suggests
for indirect roasting and light as usual. When the coals are ready, season
and grill the breasts over the coals on each side. When the breasts are done
move them to the center of the grill between the two beds of coals. Top each
breast with tomatoes, herbs and cheese, then cover the grill. Cook until
cheese is melted, remove to warm plates and nap with the sauce.
Here's another tip. Leftover pesto sauce makes a delicious salad dressing to
toss with your favorite greens.

Grilled Chicken Milano

for the pesto dressing:
1/2 c. mayonnaise
3 tbsp. basil pesto
2 tbsp. buttermilk (more as needed for consistency)
1 1/2 tsps. fresh lemon juice
salt and freshly ground black pepper to taste
for the fresh herb blend:
coarsely chopped oregano
2 tbsp. coarsely chopped Italian flat leaf parsley
1 1/2 tbsp. coarsely chopped fresh basil
1 1/2 tsps. chopped fresh thyme leaves
Quattro Formaggi, (a 4 cheese blend, usually mixture
of shredded Mozzarella or Provolone, Parmesan, Romano,
and Asiago
fresh sliced tomatoes
4 - 6 to 8oz. boneless chicken breasts
salt
pepper

Prepare the Pesto Sauce by combining all ingredients and whisking well.
Cover and refrigerate until needed. Bring to room temperature before using.
Can be prepared up to 3 days ahead.
Combine the fresh herbs in a small bowl.
Combine the cheeses in another bowl.
Season chicken breasts with salt and pepper.
Grill over hot coals or in a ridged grill pan until chicken tests done.
(May be prepared ahead to this point. Cover and refrigerate until ready to
complete recipe.)
Preheat oven to 450.
Place grilled breasts in a shallow sided sheet pan or casserole dish and
top each breast with 2 or 3 tomato slices.
Sprinkle the herb blend over the tomatoes and top with the quattro formaggi.
Bake in oven until cheese is melted.
Serve with Pesto Sauce drizzled over the cheese.
Makes 4 servings.

[carnation037]

From today's newsletter:

Diet Chicken

3-4 chicken breasts
1 can diet orange soda
1/4 c. soy sauce
Remove skin and fat from chicken. Mix soda and soy sauce in 9 x11
inch baking dish. Place chicken in soda mixture and bake at 325
degrees for 1 hour or until tender. Baste a few times as chicken
cooks.

[carnation037]

This is also a diabetic recipe.

Southern Chicken Roll-Ups

6 boneless skinless chicken breast halves (1 1/2 lbs.)
6 slices reduced fat Swiss cheese
3 tbsp. all-purpose flour
1/2 tsp. pepper
2 tbsp. margarine
3/4 cup low-sodium chicken broth
1/2 tsp. dried oregano

Flatten chicken to 1/4-in, thickness. Place a cheese slice on each; roll up
jelly-roll style. In a shallow bowl, combine flour and pepper; add chicken
and roll to coat.
In a skillet over medium heat, cook chicken in butter until browned, about
10 minutes, turning frequently. Add broth and oregano; bring to a boil.
Reduce heat; simmer for 12-14 minutes or until chicken juices run clear.
Makes 6 servings.

Diabetic Exchanges one serving equals: 4 LEAN MEAT + 1/2 STARCH + 1/2 FAT
EXCHANGES; ++++ CAL: 284... SOD: 157mg... CHOL: 94mg... CHOL: 4g... PRO:
36g...FAT: 13g

[carnation037]

also diabetic

Turkey and Cheese Muffins

2 cups all-purpose flour
1/8 tsp salt
1 tablespoon sugar
1 tablespoon baking powder
1-1/2 teaspoons baking soda
Egg substitute equivalent to 1 egg
1 egg white
1-1/2 cups plain nonfat yogurt
1/4 cup vegetable oil
1 cup shredded reduced fat Cheddar cheese
1/2 cup chopped cooked turkey breast

Preheat the oven to 375 degrees F. Coat 12 muffin cups with nonstick spray.
Sift together the flour, salt, sugar, baking powder, and baking soda, and
stir. In another bowl, whisk together the egg, egg white, yogurt, and oil.
Stir in the cheese and turkey, then pour the wet ingredients into the dry.
Gently fold the two together until an evenly moist batter forms. Spoon into
the muffin cups. Bake for 25 minutes, until the muffins are golden and firm
to the touch. Remove the muffins from the tin and cool them on a rack.
Yields: 12

Per Serving: 169 Calories; 6g Fat (32.4% calories from fat); 9g Protein; 20g
Carbohydrate; 1g Dietary Fiber; 5 mg Cholesterol; 387mg Sodium. ++++
Exchanges: 1 Starch; 1/2 Lean Meat; 1 Fat

[carnation037]

from april
« Thread started on: Feb 10th, 2003, 1:33pm » <br>.....

Chicken Cacciatore
Serves 4
93 Calories per serving

4 Chicken Legs with Thighs
2 Tbs. Corn oil
2 Tbs. Butter or Margarine
2 Cloves garlic, pressed and chopped
1 small Yellow onion, peeled and chopped
1 & ½ c. plum tomatoes, peeled and chopped
1 & ½ tsp. Fresh chopped marjoram
2 tsp. Fresh Oregano, minced
1 Tbs. Fresh Basil, chopped
½ tsp. Fresh Rosemary, chopped
1 can (6 oz.) Tomato paste
1 & 1/4 c. water
1 Tbs. Lemon juice
1 cup Dry White Wine
1 Green Bell Pepper, chopped
1/8 tsp. Black or white pepper

Brown chicken parts quickly in oil and butter in a heavy skillet.
Remove chicken; set aside.
Add garlic and onion to skillet; saute until tender.
Stir in tomato, spices and tomato paste.
Add water, lemon juice and wine; bring to a simmer.
Add chicken, green bell pepper and black or white pepper; cover and simmer 45 minute, or until chicken is tender.

Note: I don't always have fresh herbs like oregano, basil Etc. so I use the dry herbs. I just use a little less amount then what the fresh call for in the recipe.

[carnation037]

From Tom, in today's newsletter:

Shredded Chicken Spread

3/4 pound boneless, skinless chicken breast
1 package (8 ounces) fat or reduced fat cream cheese, softened
1 small onion, minced
1 celery rib, minced
1 jar (2 ounces) chopped pimento
1/2 tsp. salt
1/2 tsp. cracked pepper

Combine chicken and enough water to cover in a 4 quart saucepan over
high heat. Heat to boiling. Reduce heat to low and cook 10 minutes,
or until thermometer inserted in thickest breast registers 160 F and
juices run clear. Remove chicken to a plate to cool. With two forks
pull chicken to shreds. In a large bowl, combine chicken, cream
cheese, onion, celery, pimiento, salt and pepper. Cover at
refrigerate at least two hours to meld flavors.

Makes 4 servings, 3 points

Calories 158 Protein 23g Carbohydrate 11g Fat 2g Cholesterol
34mg Sodium 666mg Fiber 3g

[April B.]

Chicken, Apricots and Almonds

4 oz dried apricot halves
1 cup fat-free chicken broth
1 pound boneless, skinless chicken breast(s), Cut 1-inch cubes
1 Tbsp all-purpose flour
1 medium onion(s), chopped
1/4 tsp ground cinnamon
1 Tbsp honey
1/4 cup slivered almonds, or whole blanched almonds
salt taste
black pepper taste

Serve with 2 cups cooked couscous, hot

In a small saucepan, bring apricots and chicken broth to a simmer.
Set aside.
Coat a large, nonstick saucepan with cooking spray and place over high heat; toss chicken with flour and then sauté chicken until golden, about 5 minutes.
Stir in onion, reduce heat to medium-low and cook until onions are very tender, about 10 minutes.
Stir in cinnamon and honey.
Stir in apricots, broth and almonds; season to taste with salt and pepper.
Simmer 10 minutes and serve over couscous.
Serves 4.
Yields about 3 ounces of chicken, 1/4 cup of sauce and 1/2 cup of couscous per serving.

POINTS 7

[April B.]

Aloha Chicken
Diabetic, Poultry, Rice
6 servings

2 1/2 lb Chicken pieces, skinn
2 Chicken Bouillon cubes, Borden Low Sodium
1 tb Margarine
1 c Green pepper, diced (1 med. pepper)
1 c Radishes, thinly sliced
1 c Pineapple chunks; canned, unsweetened
1/2 c Juice from pineapple;
1 ts Light soy sauce
2 tb Flour
dash Pepper
4 1/2 c Rice; cooked
Chow mein noodles; optional

Simmer the chicken in water with bouillon cubes.
Remove meat from bones and cut into chunks.
Save 1 cup of chicken broth.
While chicken is cooking, melt margarine in frying pan or wok and saute the
radishes, green peppers, and pineapple until crisp tender, but not
brown. (Put rice on to cook.)
Mix 1 cup saved chicken broth with 1/2 cup pineapple juice and 1 tsp. soy sauce.
Add to pan.

Mix flour with 1 Tb. cold water and stir to remove lumps.
Add to vegetables.
Add cut up chicken and a dash of pepper, and cook until everything is hot. Serve over rice.
If desired, sprinkle chow mein noodles on top.
Serves 6.
(Portion is 3/4 cup mixture served over 3/4 cup cooked rice.)

Nutrients per serving: Calories 320, fat 7g, cholesterol 58mg,
carbohydrate 39g, sodium 314mg.

Exchanges: Bread 2 1/2, Meat 2

[April B.]

diabetic - Chicken Thermidor

1 1/2 cups sliced mushrooms, (4 ounces)
2 large shallots, finely chopped (1/4 cup) OR 1 small onion, finely chopped (1/4 cup)
2 tablespoons all-purpose flour
1 teaspoon chicken bouillon granules
1 1/4 cups fat-free half-and-half OR 1 1/4 cups refrigerated fat-free nondairy creamer
1 1/2 cups cut-up cooked chicken or turkey
2 tablespoons dry white wine OR 2 tablespoons chicken broth
1/2 teaspoon dried tarragon leaves
4 slices white bread, toasted and cut into fourths OR 4 slices whole wheat bread, toasted and cut into fourths OR 2 English muffins, split, toasted and cut into fourths
Grated Parmesan cheese, if desired

Spray 2-quart saucepan with cooking spray; heat over medium heat.
Cook mushrooms and shallots in saucepan about 5 minutes, stirring frequently, until mushrooms are tender.
Stir in flour and bouillon granules.
Cook over medium heat, stirring constantly, until mixture is bubbly; remove from heat.
Gradually stir in half-and-half.
Heat to boiling, stirring constantly.
Boil and stir 1 minute.
Stir in chicken, wine and tarragon; reduce heat to low.
Cook about 5 minutes, stirring occasionally, until heated through.
Spoon over toast.
Sprinkle with cheese.
Yield: 4 servings.

Nutritional information per serving:
216 Calories; 4g Fat (15.8% calories from fat);
22g Protein; 21g Carbohydrate; 1g Dietary Fiber; 46mg Cholesterol;
310mg Sodium.

Diabetic exchanges: 1 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; ½ Non-Fat Milk; 0 Fat
worth 4 points
;D

[pragz]

(one of our favorites) We serve this with ORZO pasta. (:

Low Fat Chicken Piccata

2 Tbls flour
1/2 tsp salt
1/4 tsp black pepper
1 lb thin sliced chicken breasts
2 tsp olive oil
2 cloves garlic, minced
1/2 cup or more chicken broth
fresh lemon juice from 1/2 lemon
3 Tbls chopped fresh parsley or use 1 1/2 tsp dried parsley
lemon peel from 1/2 lemon

Combine flour, salt, and pepper. Add chicken shake to coat.
Heat oil in nonstick pan. Add chicken and cook until browned.
Transfer to plate and set aside.
Add the garlic, broth and lemon juice to skillet and cook for 3 or so minutes until slightly reduced.
Add parsley and lemon peel.
Return chicken to skillet and heat through.

[April B.]

Low Fat Chicken & Rice Casserole

1/3 cup all-purpose flour
1-1/2 tsp. salt
1/8 tsp. pepper
1 cup nonfat chicken broth
1-1/2 cups skim milk
1-1/2 cups cooked rice, white or wild
2 cups chopped chicken breast meat, cooked, without skin
4 oz. mushrooms
1/3 cup chopped green bell pepper

Heat oven to 350 degrees. In large saucepan, blend flour,
salt and pepper. Stir in broth and milk. Stirring constantly,
cook over low heat until mixture is smooth and bubbly. Bring
to a boil and stir 1 minute. Stir in remaining ingredients
and remove from heat. Pour into ungreased baking dish or
1-1/2 quart casserole. Bake uncovered for 40-45 minutes.
Garnish with parsley, if desired.

Makes 4 servings.

[marlaoh]

Lowfat Chicken Delicious

10 skinless, boneless chicken breast halves
1 teaspoon fresh lemon juice
salt and pepper to taste
0.06 teaspoon celery salt
1 teaspoon paprika
1 (10.75 ounce) can condensed cream of mushroom soup
1 (10.75 ounce) can condensed cream of celery soup
0.333333 cup dry sherry
0.25 cup grated Parmesan cheese

1. Rinse the chicken breasts and pat dry. Season with the lemon juice, salt, pepper, celery salt and paprika to taste. Place in a slow cooker.
2. In a medium size bowl mix the mushroom and celery soups with the sherry/wine. Pour mixture over the chicken breasts and sprinkle with grated Parmesan cheese.
3. Cook on low setting for 8 to 10 hours, OR on high setting for 4 to 5 hours.


Serves 12 servings

Fat: 4.93
Carbs: 4.92
Protein: 24.35
Calories: 169.35
Alcohol: 1.13

[marlaoh]

Lowfat Chicken Diane Style

2 small onions, chopped
1 pound fresh mushrooms
8 skinless, boneless chicken breast halves
0.5 teaspoon salt
0.5 teaspoon ground black pepper
0.5 teaspoon paprika
2 teaspoons chopped fresh chives
2 teaspoons dried parsley
0.5 cup chicken broth
0.25 cup brandy
2 tablespoons prepared Dijon-style mustard


Directions
1. Saute onions and mushrooms in a large skillet over medium heat. Remove onion/mushroom mixture from skillet and reserve; add chicken breasts to skillet. Saute for 4 minutes, then turn over and add mushroom mixture on top.
2. In a small bowl mix salt, pepper, paprika, chives and parsley together then sprinkle mixture over chicken. In a medium bowl combine the broth, brandy and mustard and blend together. Pour over chicken, reduce heat to low and simmer for 20 to 25 minutes.


Serves 6 servings



Fat: 2.96
Carbs: 6.18
Protein: 38.64
Calories: 235.18
Alcohol: 4.18

[marlaoh]

Lowfat Chicken Hekka

1.5 pounds skinless, boneless chicken breast meat
0.75 cup white sugar
0.75 cup soy sauce
0.75 cup mirin (Japanese sweet wine)
2 tablespoons vegetable oil
1 tablespoon grated fresh ginger
3 carrots, julienned
2 onions, thinly sliced
1 (14 ounce) can shredded bamboo, drained
0.5 pound fresh mushrooms, sliced
1 cup trimmed and coarsely chopped watercress
1 (8 ounce) package rice noodles, soaked and cut into 2 inch pieces


Directions
1. Cut chicken meat into bite size pieces. In a medium bowl combine the sugar, soy sauce, and mirin wine. Mix well, and set aside.
2. In a skillet or wok, heat oil over medium-high heat. Squeeze juice from grated ginger into wok, add grated ginger, and stir fry until brown. Discard ginger fibers. Increase heat to high, and stir in chicken. Season with soy sauce mixture, and cook for 2 m
3. One at a time add the carrots, onions, bamboo shoots, mushrooms, and watercress. Stir after each addition. Add rice noodles; cook, stirring, for about 3 more minutes, or until done

Serves 8 to 10 servings

Fat: 5.06
Carbs: 58.69
Protein: 24.31
Calories: 398.61
Alcohol: 3.01
.

[marlaoh]

Lowfat Chicken in a Pot

0.75 cup chicken broth
1.5 tablespoons tomato sauce
0.25 teaspoon ground black pepper
0.5 teaspoon dried oregano
0.125 teaspoon salt
1 clove garlic, minced
4 boneless, skinless chicken breast halves
3 tablespoons dry bread crumbs
2 teaspoons olive oil
2 cups fresh sliced mushrooms


Directions
1. In a medium bowl, combine the broth, tomato paste, ground black pepper, oregano, salt and garlic. Mix well and set aside.
2. Dredge the chicken in the bread crumbs, coating well. Heat the oil in a large skillet over medium high heat. Saute the chicken in the oil for 2 minutes per side, or until lightly browned.
3. Add the reserved broth mixture and the mushrooms to the skillet and bring to a boil. Then cover, reduce heat to low and simmer for 20 minutes. Remove chicken and set aside, covering to keep it warm.
4. Bring broth mixture to a boil and cook for 4 minutes, or until reduced to desired thickness. Spoon sauce over the chicken and serve.


Serves 4 servings



Fat: 4.64
Carbs: 6.11
Protein: 29.42
Calories: 183.86
Alcohol: 0.00

[marlaoh]

Lowfat Chicken Kabobs

4 skinless, boneless chicken breast halves - cubed
1 large green bell pepper, cut into 1 1/2 inch pieces
1 onion, cut into chunks
1 large red bell pepper, cut into 1/2 inch pieces
1 cup barbeque sauce

1. Preheat an outdoor grill for high heat and lightly oil grate.
2. Skewer chicken breast cubes, green bell pepper pieces, onion chunks and red bell pepper pieces alternately on long skewers.
3. Place skewered chicken and vegetables on the prepared grill. Brush with barbeque sauce. Turning and brushing with barbeque sauce frequently, cook to desired doneness.


Fat: 4.15
Carbs: 15.65
Protein: 26.70
Calories: 206.70
Alcohol: 0.00

[marlaoh]

Lowfat Chicken Things

4 skinless, boneless chicken breast halves - cut into cubes
0.5 cup Worcestershire sauce
0.75 cup honey
0.5 teaspoon salt
0.25 teaspoon pepper


Directions
1. In an electric skillet, combine the chicken cubes, Worcestershire sauce, 1/2 cup of honey, salt and pepper. Let sit for a minute to mingle the flavors, then turn the heat to 400 degrees F (200 degrees C). If using a regular skillet, turn the heat to medium.
2. Cook chicken for 20 minutes, stirring occasionally to prevent sticking. Drain off juices, and then add the remaining honey. Continue cooking until the sauce becomes thick and sticks to the chicken.

Serves 4 Servings
Prep time: 10 minutes
Cook time: 25 minutes
Total time: 35 minutes
Fat: 1.47
Carbs: 58.14
Protein: 27.45
Calories: 355.57
Alcohol: 0.00

[marlaoh]

Chicken Tortilla Soup

Lowfat 2.5 teaspoons vegetable oil
6 (6 inch) corn tortillas, cut into 1/2 inch strips
3 cups chicken broth
0.5 teaspoon ground cumin
0.5 teaspoon chili powder
0.5 teaspoon dried oregano
1 (15 ounce) can black beans, rinsed and drained
1 (15 ounce) can whole kernel corn, drained
2 skinless, boneless chicken breast halves, cut into bite size pieces
0.5 cup salsa
0.5 cup chopped fresh cilantro


Directions
1. Heat 2 teaspoons of the oil in a large pot over medium heat. Add half of the tortilla strips, stirring often, until crisp. Drain on paper towels. Repeat with remaining 1/2 teaspoon of oil and remaining tortilla strips and set aside.
2. Add the broth, cumin, chili powder and oregano to the pot. Raise heat to high and bring to a boil. Add the beans, corn, chicken and salsa. Reduce heat to low, stir and simmer for about 2 minutes, or until chicken is cooked through and no longer pink inside.
3. Add the cilantro and half of the reserved tortilla strips. Ladle into individual bowls and garnish each bowl with some of the remaining strips

Serves 6 servings
Prep time: 15 minutes Cook time: 10 minutes
Total time: 25 minutes
Fat: 5.44 Carbs: 36.50 Protein: 17.57 Calories: 265.29
Alcohol: 0.00

[marlaoh]

Lowfat Cinnamon Chicken

An uncommon combination of cinnamon with garlic and Italian herbs season this simple chicken dish.
Serves 4 servings
Prep time: 10 minutes
Cook time: 30 minutes
Total time: 40 minutes
Fat: 1.74
Carbs: 3.01
Protein: 27.75
Calories: 138.65
Alcohol: 0.00


Ingredients
4 skinless, boneless chicken breast halves
1 teaspoon ground cinnamon
2 tablespoons Italian-style seasoning
1.5 teaspoons garlic powder
3 teaspoons salt
1 teaspoon ground black pepper



Directions
1. Preheat oven to 350 degrees F (175 degrees C).
2. Place chicken in a lightly greased 9x13 inch baking dish. Sprinkle evenly with ground cinnamon, seasoning, garlic powder, salt and pepper. (Note: You can be liberal with the seasoning, garlic powder, salt and pepper; however, the cinnamon should only be a
3. Bake at 350 degrees F (175 degrees C) for about 30 minutes or until chicken is cooked through and juices run clear.

[marlaoh]

Crispy Crunchy Chicken Strips

An uncomplicated sweet orange sauce coats chicken fingers that could work as an appetizer or an entree.
Serves 4 servings
Prep time: 20 minutes
Cook time: 20 minutes
Total time: 40 minutes
Calories: 241.41
Calories from Fat: N/A
Total Fat: 5.06 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 12.85 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 36.11 g
Vitamin A: N/A
Vitamin C: N/A


Ingredients
5 skinless, boneless chicken breasts
1 egg
2 tablespoons orange juice
1 tablespoon molasses
1 tablespoon honey
8 buttery round crackers, crushed



Directions
1. Preheat oven to 400 degrees F (200 degrees C).
2. Cut chicken breasts into strips. Whisk egg and juice together in a medium bowl. Stir in molasses and honey. Dip chicken strips into egg mixture. Pour cracker crumbs into a resealable plastic bag. Put egg coated chicken pieces in bag, seal and shake to coa
3. Place breaded chicken on a foil-lined cookie sheet and bake in the preheated oven for 10 minutes. Flip the chicken strips and turn the pan, then bake for another 10 minutes.

[marlaoh]

Pan Sauce Chicken


Brown lightly seasoned chicken breasts, then make a simple pan sauce with white wine, chicken broth and herbs. Simmer all together and you have Pan Sauce Chicken!
Serves 4 servings
Prep time: 15 minutes
Cook time: 30 minutes
Total time: 45 minutes
Calories: 199.64
Calories from Fat: N/A
Total Fat: 2.12 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 6.38 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 28.60 g
Vitamin A: N/A
Vitamin C: N/A


Ingredients
4 skinless, boneless chicken breast halves
0.5 teaspoon salt
0.5 teaspoon ground black pepper
0.5 teaspoon seasoning salt
3 tablespoons all-purpose flour
3 tablespoons water
1 cup white wine
1 cup chicken broth
2 teaspoons chopped Italian herbs



Directions
1. Season chicken breasts with salt, pepper and seasoning salt. In a small bowl, combine flour and water and mix until no lumps remain and the mixture is completely smooth.
2. Heat 1 tablespoon oil in a large skillet over high heat. Add chicken and brown for 3 to 4 minutes each side. Remove chicken to a plate or platter.
3. Deglaze skillet with wine and broth and bring to simmer over medium low heat. When simmering, add herbs; whisk in flour mixture. Return to simmer, reduce heat to low and return chicken to skillet with juices.
4. Cover skillet and simmer gently for 20 to 30 minutes, or until chicken is cooked through (no longer pink inside), turning frequently.

[carnation037]

from Jay
« Thread started on: Nov 7th, 2004, 11:48pm » <br>
Low Fat Fried Chicken

4 chicken breasts, skin removed
1/2 cup flour
Egg beaters equal to 1 egg
1/2 cup skim evaporated milk
1/2 teaspoon garlic powder
1/2 teaspoon paprika
2 cups corn flake crumbs
Non-fat cooking spray

Preheat oven to 350F. Combine flour, Egg beaters, garlic powder, paprika, and milk
to make a batter. Dip chicken in mixture, then roll in corn flake crumbs. Spray a casserole
dish with cooking spray. Place prepared chicken breasts in dish. Bake 1 hour or until browned & done.
Jay

[marlaoh]

Candied Chicken Breasts


Baked in a sweet, tangy sauce of ketchup, mustard, sugar, soy and Worcestershire, this chicken sports a festive pineapple garnish.
Serves 10 servings
Prep time: 15 minutes
Cook time: 60 minutes
Total time: 75 minutes
Calories: 424.17
Calories from Fat: N/A
Total Fat: 4.32 g
Saturated Fat: N/A
Cholesterol: N/A
Sodium: N/A
Total Carbohydrate: 65.55 g
Dietary Fiber: N/A
Sugars: N/A
Protein: 30.76 g
Vitamin A: N/A
Vitamin C: N/A


Ingredients
10 skinless, boneless chicken breast halves
2 cups dry bread crumbs
2 tablespoons all-purpose flour
1 tablespoon dried oregano
2 teaspoons salt
2 teaspoons ground black pepper
1 tablespoon vegetable oil
1.5 cups packed brown sugar
0.25 cup prepared mustard
0.5 cup ketchup
1 tablespoon Worcestershire sauce
1 tablespoon soy sauce
0.25 cup grated onion
0.5 teaspoon salt
0.75 cup water
10 pineapple rings



Directions
1. Rinse chicken breasts and pat dry. In a shallow dish or bowl, mix together the bread crumbs, flour, oregano, 2 teaspoons salt and pepper. Heat oil in a large skillet over medium high heat; dredge chicken in bread crumb mixture and brown in skillet.
2. Preheat oven to 350 degrees F (175 degrees C).
3. In a large saucepan over low heat, combine the brown sugar, mustard, ketchup, Worcestershire sauce, soy sauce, onion, 1/2 teaspoon salt and water. Bring to a boil, and pour over chicken. Cover baking dishes with aluminum foil.
4. Bake in preheated oven for 1 hour, or until chicken is no longer pink and juices run clear. Top each piece with a pineapple ring, and serve.