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| LOW CALORIE CHICKEN SALAD | | | 1 c. diced, cooked chicken
1/4 c. diced celery
1/4 c. diced green pepper
1/2 c. cooked green peas
2 stuffed olives, chopped fine
4 lettuce leaves
Salt & Pepper to taste
8 tbsp. low calorie mayonnaise (recipe follows) Place all ingredients, except lettuce, in a large bowl. Add mayonnaise and toss. Serve on lettuce leaves. Makes 4 servings of 89 calories per serving. LOW CAL MAYONNAISE: 1 egg yolk
1/2 tsp. dry mustard
1/4 tsp. paprika
1/4 tsp. salt
Pinch cayenne pepper
1 tbsp. cider vinegar
1 drop liquid sweetener
3/4 c. plain yogurt Beat egg yolk. Combine with other ingredients; mix well. Chill before using. | |
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| LOW CALORIE CHICKEN ORIENTAL | | | 2 broiler-fryers (1 1/2 lbs. ea.) cut up
1 can (1 lb.) unsweetened pineapple chunks in juice
3 tbsp. wine vinegar
1 tbsp. soy sauce
1/2 tsp. dry mustard
1 tsp. salt
1/4 tsp. pepper
2 green peppers, seeded and cut in strips
1 tbsp. cornstarch
2 tbsp. water Place chicken pieces skin side up in a shallow baking dish and surround with pineapple chunks. Mix juice with vinegar, soy sauce, mustard, salt and pepper and pour over chicken. Bake uncovered in a moderate oven (325 degrees) for 40 minutes, basting occasionally. Add pepper strips. Combine cornstarch and water in a cup. Stir into liquid in baking dish and bake an additional 15 minutes or until bubbly. | |
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| WINE CHICKEN (LOW CALORIE RECIPE) | | | 1/2 c. white wine (Sautern by Taylor)
1/2 c. soy sauce
4 tbsp. oil, Crisco. or Wesson
1 heaping tsp. prepared mustard
2 shakes of garlic salt (1/4 tsp.) Shake up in jar and pour over skinned chicken. Leave in refrigerator overnight, covered in tinfoil. Cook in oven for about 45 minutes at 350 degrees. Put on grill, 10 minutes on each side. Baste continuously. | |
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| LOW CALORIE CHICKEN SALAD | | | 2 c. diced chicken breast
1 lg. apple, diced
1 c. diced celery
1/4 c. almonds or walnuts
1 tsp. curry powder
2 tbsp. mayonnaise Combine and toss lightly. | |
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| LOW CALORIE CHICKEN SOUP ITALIAN | | | 3 chicken breasts, skinned, cube after cooking
4 med. onions, cut fine
1/2 c. fresh parsley or dry
1/2 gal. water
1 tsp. curry powder
1 frozen mix vegetables
4 chicken bouillon cubes
1 lg. can tomatoes, sm. pieces
4 lg. carrots, chopped
1 can chicken broth
1 tsp. garlic powder, if desired
2 tsp. chili powder
3 potatoes, chopped Cook until tender, can be frozen. | |
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| CHICKEN SPAGHETTI (Low Calorie) | | | Vegetable cooking spray
1/4 plus 2 tbsp. diced onion
1/2 c. diced celery
1/4 c. diced green pepper
1 can Mexican style tomatoes, undrained & chopped
1/4 tsp. paprika
1/4 tsp. chili powder
1/4 tsp. ground cumin
1/4 tsp. black pepper
1/8 tsp. red pepper
8 oz. skinned, boned, uncooked chicken breast, cut in bite-size pieces
1 c. hot cooked vermicelli Coat a large skillet with cooking spray; place over medium heat until hot. Add onion, celery, green pepper and garlic; saute. Stir in tomatoes and next 5 ingredients. Cover and reduce heat. Simmer 15 minutes. Add chicken. Cover and simmer 15 minutes. Serve over vermicelli. (219 calories - 4.9 grams fat.) | |
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| LIME CHICKEN (LOW CALORIE - DIABETIC) | | | 1/4 c. fresh parsley, chopped
1/2 tsp. pepper
1/2 tsp. grated lime
2 tbsp. lime juice
1 c. Chablis/dry white wine
6 chicken breasts, boned and skinned Combine first 5 ingredients in shallow dish. Add chicken. Marinate 1 hour; turn once. Grill 5 minutes on each side. (Spray grill first with Pam.) Baste occasionally with marinade. 146 calories per serving. Protein 25.8. Carbohydrates 2.4. Cholesterol 70. Sodium 64. Fat 2.9. | |
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| LOW CALORIE CHICKEN DIVAN | | | 2 (10 oz.) pkgs. frozen broccoli spears, thawed, OR
1 head fresh broccoli, steamed in microwave
3 c. chopped chicken breasts (about 1 1/2 lbs.)
1/2 c. (2 oz.) reduced fat Cheddar cheese, shredded
1 1/4 c. skim milk
10 3/4 oz. can of 1/3 less salt cream of mushroom soup
1 tsp. lemon juice
1/8 tsp. salt
1/8 tsp. pepper
3 tbsp. all purpose flour
3 tbsp. water
1/2 c. finely crushed melba toast rounds
1 tbsp. melted butter Layer broccoli, then chicken, then cheese in 13 x 9 inch baking dish. Sauce: Combine milk, soup, lemon juice, salt, pepper in saucepan and stir well. Combine flour and water in a bowl; stir well. Bring to a boil, stirring constantly, for about 8 minutes. When thickened and bubbly pour evenly over chicken. Sprinkle toast crumbs mixed with butter over top. Cover. Bake at 350 degrees for 20 minutes. Uncover and bake additional 15 minutes. Let stand a few minutes before serving. Six servings. 296 calories per serving compared to 684 for traditional dinner. | |
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| LOW - CALORIE CHICKEN ENCHILADAS | | | 1/2 c. chopped onion
2 garlic cloves, minced
1 1/2 c. canned Italian tomatoes
1/2 c. sliced mushrooms
2 tsp. canned green chiles, chopped
1/8 tsp. pepper
8 oz. cooked chicken, skinned & boned (chopped)
4-6 corn tortillas
4 oz. sharp Cheddar cheese, shredded, divided
8 pitted black olives, sliced
1/2 c. plain low-fat yogurt Spray non-stick skillet with cooking spray and set over medium-high heat. Cook onions, garlic and mushrooms, stirring constantly about 1 minute. Add tomatoes, pepper and chiles. Reduce heat to medium and cook 5-8 minutes until sauce is thickened. Transfer half of sauce to bowl and mix in chicken. Heat tortillas about 1 minute in skillet to make flexible. Divide chicken evenly to tortillas. Divide 2 ounce of cheese evenly on top of chicken. Roll up. Place seam side down in 8 x 8 x 2 inch baking dish. Top with remaining sauce and cheese. Bake at 375 degrees for 15-20 minutes. Top with olives. Serve with yogurt. | |
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Grilled Caribbean Chicken 1/4 cup freshly squeezed orange juice
1 teaspoons grated orange zest
1 tablespoons freshly squeezed lime juice
1 tablespoon extra-virgin olive oil
1 teaspoon grated ginger root
1 clove garlic, minced
1/4 teaspoon hot pepper sauce
1/2 teaspoon dried oregano, crushed
1/2 teaspoon coarse kosher salt
1/4 teaspoon coarsely ground black pepper
4 chicken breasts halves (3-ounce each), boneless and skinless In a large shallow bowl or a resealable plastic bag, combine orange juice, orange zest, lime juice, olive oil, ginger, garlic, hot pepper sauce, and oregano; add chicken. Cover and marinate in the refrigerator 3 hours or overnight. When ready to cook, remove chicken from marinade. Sprinkle chicken with coarse salt and pepper. Place chicken on prepared grill and proceed as follows: For Barbecue with Charcoal: When coals are ready, spread them around the edge of the firebox (24" round) and keep a squirt bottle near the fire to put out flames. Turn the chicken often and don't let it burn. Breasts take about 25 minutes or until a meat thermometer registers an internal temperature of 165°F (juices will run clear when cut with the tip of a knife). Do not close the lid on the barbecue. For Gas Barbecue (since you cannot maintain a hot fire without closing lid): Place prepared chicken onto hot grill. Cover barbecue with lid, open any vents, and cook approximately 20 to 25 minutes or until a meat thermometer registers an internal temperature of 165 degrees F (juices will run clear when cut with the tip of a knife); turning several times during barbecuing. Makes 4 servings Grilled Caribbean Chicken - Nutritional Information I cannot guarantee the accuracy of the below information. All information is intended for your general knowledge only and is not a substitute for medical advice or treatment for specific medical conditions. You should seek prompt medical care for any specific health issues and consult your physician before starting a new fitness regimen. | | Item | Amount | Fat Grams | Calories | WW Points | | orange juice | 1/4 cup | 0 | 55 | 1.6 | | lime juice | 1 tablespoon | 0 | 20 | .9 | | olive oil | 1 tablespoon | 14 | 120 | 4 | | chicken breasts halves, boneless & skinless | 4 halves | 12 | 568 | 13 | | garlic | 1 clove | 0 | 5 | .6 | | Recipe Totals | | 26 | 768 | 20 | | | | | | | | Recipe makes 4 servings. Per Serving - 6.5 fat grams, 192 calories, 5 WW points | |
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Grilled Yogurt Chicken with Mint
4 chicken breast halves, boneless and skinless
1 cup plain yogurt
3 tablespoons extra-virgin olive oil
3 cloves garlic, minced
Zest (rind) of one lemon, minced
1/4 cup chopped fresh mint leaves
2 teaspoons cumin
1/2 teaspoon of cayenne pepper
1 1/2 teaspoons coarse salt In a shallow dish (non-aluminum container) just large enough to hold the chicken breasts, combine the yogurt, olive oil, garlic, lemon zest, mint leaves, cumin, cayenne pepper, and salt; set aside. Rinse the chicken pieces well and pat dry. Add the chicken to the yogurt marinade, turning to coat both sides; cover with plastic wrap and let marinade in the refrigerator at least 8 hours, preferably 24 hours. Preheat barbecue grill. Remove the chicken pieces from the marinade. Place chicken on prepared grill and proceed as follows: For Barbecue with Charcoal: When coals are ready, spread them around the edge of the firebox (24" round) and keep a squirt bottle near the fire to put out flames. Turn the chicken often and don't let it burn. Breasts take about 25 minutes or until a meat thermometer registers an internal temperature of 165 degrees F. (juices will run clear when cut with the tip of a knife). Do not close the lid on the barbecue. For Gas Barbecue (since you cannot maintain a hot fire without closing lid): Place prepared chicken onto hot grill. Cover barbecue with lid, open any vents, and cook approximately 20 to 25 minutes or until a meat thermometer registers an internal temperature of 165 degrees F. (juices will run clear when cut with the tip of a knife); turning several times during barbecuing. Makes 4 servings. |
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HERB CHICKEN SOUP 3 sprigs fresh flat-leaf parsley, plus 1 tablespoon chopped
3 sprigs fresh tarragon, plus 1 tablespoon chopped
3 sprigs fresh thyme
1 bay leaf
1 small onion, chopped
2 medium carrots, sliced
1 stalk celery, sliced
3 long strips lemon zest
4 bone-in chicken breast halves, skin removed (2 1/2 to 3 pounds)
4 cups chicken broth, low-sodium canned or homemade
1 bunch medium asparagus, thick ends trimmed, cut into 1-inch segments
1/3 cup fresh or frozen peas
5 medium shiitake mushrooms, stemmed and sliced Tie the parsley, tarragon, and thyme sprigs and bay leaf together with kitchen twine and put in a large saucepan with the onion, carrot, celery, lemon zest, and chicken breasts. Cover with the broth, bring just to a boil over high heat, skim off any foam that comes to the surface. Adjust the heat to very low and cover. Cook the chicken until firm to the touch, about 20 minutes. Remove the chicken to a platter, when cool enough to handle and pull into large strips; discard the bones. When ready to serve, add the asparagus, peas, and mushrooms to the broth. Cook until the vegetables are just tender, about 3 to 5 minutes, and remove herb bundle. Return chicken to the broth and warm through. Divide chicken between 4 large soup bowls and ladle some broth and vegetables into each bowl. Garnish each soup with the chopped parsley and tarragon. Serve. Copyright 2005 Television Food Network, G.P. All rights reserved.
| Nutritional Analysis per serving | Calories 269 | | Fat 4 grams | Saturated Fat 1 gram | | Carbohydrates 14 grams | Fiber 5 grams | | Protein 47 grams | |
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| QUICK ROASTED CHICKEN 2 chicken breasts with skin and on the bone
4 paper thin lemon slices
8 cloves garlic, thinly sliced
4 sprigs thyme or any fresh herb you like
Coarse grained salt and cracked black pepper
1 cup fat-free, low sodium chicken broth
1 lemon, juiced Preheat oven to 450 degrees F. Slide 2 fingers under chicken skin and loosen enough to tuck 2 lemon slices, 4 garlic slices and 1 thyme sprig underneath the skin, directly over the breast meat of each chicken breast. Season chicken generously with salt and pepper. Place chicken in 9 by 13- inch glass baking dish. Pour 1 cup chicken broth, remaining sliced garlic and thyme sprigs in pan bottom. Place in oven and roast until chicken is golden brown and cooked through, about 25 minutes. Remove chicken from pan and set aside. Pour pan juices into a small sauce pot. Add lemon juice. Reduce over medium high heat until sauce has thickened to almost a glaze. Taste and adjust seasonings with salt and pepper. Pour juices over chicken and serve immediately.
| | Nutritional Analysis per serving | Calories 210.4 | | Fat 10.8 g | Saturated Fat 3 g | | Carbohydrates 2.9 g | Fiber 0.15 g |
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Okay this is MY version of Chicken Caldo. So simple but the flavor is unbelievable. 3 whole skinless, boneless chicken breast which have been marinated in cilantro and lime juice are browned in a soup pot with a little non stick cooking spray. Remove the breast and cut into large chunks. To the soup pot add 8 -12 cups of chicken broth and red pepper flakes, bring to a boil and return chicken chunks to the stock. Cover and simmer for 30 minutes. Next add carrots, onions, zucchini, celery, corn on the cob (all cut into large pieces) and a few whole new potatoes. Return to a boil, cover and simmer another 30 minutes. Before serving add fresh cilantro and lime juice (and yes add the lime juice it makes all the difference in the recipe!) One of those ya just gotta trust me recipes but I promise it is YUMMY!
Susie |
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