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Reply
| | From: Genie· (Original Message) | Sent: 10/9/2007 8:56 PM |
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Reply
| | From: Genie· | Sent: 8/20/2008 2:36 AM |
From: Kaylorco (Original Message) | Sent: 8/19/2008 1:33 AM | 1 | to 2 teaspoons chopped fresh thyme leaves | 1/2 | teaspoon salt | 1/8 | teaspoon pepper | 4 | boneless skinless chicken breasts (about 1 1/4 lb) | 1 | tablespoon butter or margarine | 1 | tablespoon olive or vegetable oil | 1 | teaspoon finely chopped garlic | 1 | bag (1 lb) frozen broccoli, cauliflower and carrots | 1. | Mix thyme, salt and pepper; sprinkle over chicken and set aside. | 2. | In 12-inch skillet, heat butter and oil over medium heat. Cook garlic in butter mixture 1 to 2 minutes, stirring frequently. Add chicken. Cook uncovered 8 to 12 minutes, turning once, until light golden brown. | 3. | Stir in frozen vegetables. Cover; cook 6 to 8 minutes, stirring occasionally, until vegetables are hot and crisp-tender and juice of chicken is clear when center of thickest part is cut (170°F). | High Altitude (3500-6500 ft): In step 2, cook chicken uncovered 10 to 14 minutes, turning once, until light golden. | Nutrition Information 1 Serving: Calories 260 (Calories from Fat 100); Total Fat 11g (Saturated Fat 3 1/2g, Trans Fat 0g); Cholesterol 95mg; Sodium 410mg; Total Carbohydrate 6g (Dietary Fiber 3g, Sugars 2g); Protein 34g Percent Daily Value*: Vitamin A 50%; Vitamin C 30%; Calcium 4%; Iron 10% Exchanges: 0 Other Carbohydrate; 1 Vegetable; 4 Very Lean Meat; 2 Fat Carbohydrate Choices: 1/2 *Percent Daily Values are based on a 2,000 calorie diet. | |
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Reply
| | From: Genie· | Sent: 8/20/2008 10:23 PM |
Easy Chicken Tetrazzini
1 Tbsp Reduced-Calorie Margarine ½ Cup Scallions, chopped 8 Oz. Button Mushroom, sliced 3 Tbsp All-Purpose Flour ¼ tsp. Garlic Powder 1/8 tsp. Black Pepper 1 Cup Fat-Free Chicken Broth ½ Cup Fat-Free Milk ½ Lb. Cooked, Skinless Chicken Breasts, cubed ¼ Cup Pimentos, drained and sliced (about a 2 oz jar) 2 Tbsp. Sherry Cooking Wine 3 ½ Tbsp. Grated Parmesan Cheese 8 Oz. Uncooked Spaghetti, broken into thirds and cooked
Melt margarine in a large saucepan over medium-high heat. Add scallions and mushrooms; cook until tender, stirring, about 5 minutes. Combine flour, garlic powder, pepper, broth and milk in a small bowl; mix until well blended. Add flour mixture to saucepan; cook until mixture boils and thickens, stirring constantly, about 10 minutes. Add chicken, pimentos and sherry; cook until thoroughly heated, stirring occasionally, about 2 minutes. Stir in cheese and add cooked spaghetti; toss gently. | |
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Reply
| | From: Genie· | Sent: 8/25/2008 1:14 AM |
Red-Bean Salsa Grilled Chicken
3 tablespoons extra-virgin olive oil
1 large red onion, halved and thinly sliced
6 large garlic cloves, thinly sliced
Salt and freshly ground pepper to taste
6 boneless and skinless chicken breast halves
1 1/2 teaspoons grated lime peel
4 tablespoons fresh lime juice, divided
2 cans (15 1/2 ounces each) small kidney beans or
pinto beans, drained and rinsed
2 cans (14 1/2 ounces each) diced tomatoes (drain one
can)
1/2 cup coarsely chopped fresh cilantro
1 to 2 tablespoons Louisiana-style hot sauce
Preparation Time: Approximately 20 minutes
Cook Time: Approximately 20 minutes
Heat the oil in a medium skillet over medium heat.
Stir in the red onion, garlic, and salt and pepper to
taste. Cook until onion is tender, stirring often,
about 5 minutes.
Put the chicken in a medium bowl. Add 1/2 cup of the
cooked onion mixture, 1 teaspoon of the lime peel, 2
tablespoons of the lime juice, and salt and pepper to
taste. Toss to mix well. Cover and marinate in
refrigerator for at least 30 minutes.
Meanwhile make a salsa. Place the remaining cooked
onion mixture in a medium serving bowl. Stir in the
beans, tomatoes (and the juice from one can of
tomatoes), cilantro, and hot sauce to taste, and the
remaining 1/2 teaspoon lime peel and 2 tablespoons
lime juice. Stir to mix well. Cover and refrigerate
salsa until ready to serve.
Heat a barbecue grill to medium-hot. Remove the
chicken from its marinade; toss leftover marinade.
Grill the chicken, turning once, until browned and
cooked through (170°F on an instant-read thermometer)<WBR>,
about 10 minutes.
Serve the grilled chicken topped with the salsa.
Servings: 6
Nutritional Information Per Serving: Calories 300;
Total fat 8g; Saturated fat 1.5g; Cholesterol 35mg;
Sodium 680mg; Carbohydrate 34g; Fiber 11g; Protein
23g; Vitamin A 8%DV*; Vitamin C 45%DV; Calcium 10%DV;
Iron 20%DV
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Reply
| | From: Genie· | Sent: 9/2/2008 8:23 PM |
Low Fat Honey Mustard Chicken 4 skinless, boneless chicken breast halves 1 can fat free chicken gravy 1 teaspoon prepared or Dijon-style mustard 2 teaspoons honey 4 cups hot cooked rice, cooked without salt
Spray skillet with vegetable cooking spray and heat over medium-high heat 1 minute. Cook chicken 10 minutes or until browned. Set aside.
Add gravy, mustard and honey. Heat to a boil. Return chicken to pan. Cover and cook over low heat 5 minutes or until done.
Serve over rice.
Serves 4.
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Reply
| | From: Genie· | Sent: 9/2/2008 8:42 PM |
Chicken and Dumplings 2 cups chicken, cooked and boned (Remove skin) 2 packages fat free flour tortillas 1 cup evaporated skim milk 2 tblsp reduced fat margarine Salt and pepper to taste Boil chicken until tender, bone and set aside. Reserve broth. Add milk and margarine to broth. Bring to a rolling boil. Cut tortillas into 1 inch strips and drop into boiling liquid. Cook until tender. Add chicken and cook until chicken heats. If you prefer a fluffy dumpling, you can combine 3 cups reduced fat Bisquick and 1 1/2 cups skim milk until smooth. Drop by teaspoonfuls into the boiling liquid, cover and cook for 15 minutes. Remove cover and add chicken. Cook until chicken is heated. | |
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Reply
| | From: Genie· | Sent: 9/11/2008 3:24 AM |
Country Captain Chicken
2 TB all-purpose flour
3 lb. chicken, cut into 8 pieces (discard skin, backbone visible fat and
tail)
1 TB vegetable oil
1 each medium onion and green bell pepper, diced
1 can (14-1/2 oz.) chicken broth
1 can (14-1/2 oz.) diced tomatoes with roasted garlic
1/2 cup dark raisins
2 tsp. curry powder
3/4 cup uncooked converted long-grain rice
Garnish:
Chopped parsley
1. Place flour in a large plastic food bag. Add chicken, close bag and shake
to coat chicken evenly.
2. Meanwhile heat oil in a large nonstick skillet over medium heat. Add
chicken and cook, turning
as needed, 5 minutes or until golden.
3. While chicken cooks, chop onion and green pepper. Push chicken to 1 side
of skillet. Add onion and
bell pepper to other side and sauté about 2 minutes until lightly browned.
Stir in remaining ingredients
except rice and bring to a boil.
4. Stir in rice, reduce heat, cover and simmer 20 minutes or until chicken is
cooked through
and rice is tender. Sprinkle with chopped parsley. Serve immediately.
Serves: 4
Nutrition Information:
Per serving: 497 calories, 41 g protein, 60 g carbs, 4 g fiber,
10 g fat (2 g sat fat), 114 mg cholesterol, 1,032 mg sodium.
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Reply
| | From: Genie· | Sent: 10/6/2008 3:11 AM |
Classy Chicken
Submitted By: Monica deReg
An elegant, easy-to-make chicken dish bursting with flavors of sun dried
tomatoes and creamy white wine sauce. Very low in fat and calories, and
it only takes 1/2 hour from start to finish. Pairs nicely with roasted
baby potatoes and steamed broccoli.
Prep Time: 10 Minutes
Cook Time: 25 Minutes
Ready In: 35 Minutes
Yields: 4 servings
INGREDIENTS
1 cup all-purpose flour
4 boneless, skinless chicken breast halves
salt and pepper to taste
2 tablespoons butter or margarine
1/2 cup dry white wine
1/2 cup fat-free chicken broth
1 tablespoon Dijon mustard
1 zucchini cut in half lengthwise, then sliced diagonally
5 sun-dried tomatoes, chopped
1 clove garlic
1 teaspoon dill weed
1/3 cup fat-free sour cream
DIRECTIONS
Place the flour into a shallow dish. Season chicken with salt and
pepper, and then dredge in flour. Shake off excess. Heat the butter in a
large skillet over medium-high heat. Brown the chicken breasts on each
side, about 3 minutes per side.
Pour the chicken broth and white wine into the skillet, and scrape any
chicken residue from the pan for flavor. Stir in the mustard. Cover, and
cook for a few minutes until chicken is 'springy', but not cooked
through. Add the zucchini and sun-dried tomatoes, then season with
garlic and dill weed. Cover, and cook until the zucchini is tender and
the chicken is cooked through, about 5 to 10 minutes.
Remove the chicken to a platter, and remove the pan from the heat. Stir
sour cream into the pan liquid. If most of the liquid has evaporated,
stir in a bit more wine or broth first. Season with salt to taste, and
serve chicken with sauce poured over it.
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Reply
| | From: Genie· | Sent: 10/20/2008 4:47 AM |
Spiced Chicken Breasts
Spiced Paste: 1 large garlic clove 1 1/2 teaspoons kosher salt 1 small fresh red or green chili like serrano or cayenne 1/3 cup low fat plain yogurt 1 tablespoon fresh lemon juice 2 teaspoons grated peeled fresh ginger root 1 1/2 teaspoons ground coriander seeds 3/4 teaspoon turmeric 1/2 teaspoon ground cumin 1/2 teaspoon freshly ground black pepper 1/4 teaspoon freshly grated nutmeg 1/8 teaspoon ground cloves 4 skinless boneless chicken breast halves, approximately 1 1/4 pounds 1 small red onion 2 teaspoons vegetable oil Yogurt Sauce: 1/2 cup low fat plain yogurt 1 teaspoon fresh lemon juice pinch cayenne
Spice Paste: Mince garlic with salt and mash to a paste. Mince chili including seeds for a spicier paste. Stir together with garlic paste and remaining spice paste ingredients in a bowl.
Cut 3 diagonal cuts about 1/4 inch deep in each chicken breast. Rub spice paste into cuts and all over chicken. Marinate chicken, covered, 30 minutes at cool room temperature. Preheat broiler and line broiler pan with foil. Cut onion in half through root end and reserve 1 half for sauce. Slice remaining onion half in thin slices, separating layers. While broiling chicken, soak onion slices in ice water in small bowl. Arrange chicken leaving plenty of room between each piece on broiler pan. Coat chicken with 1 teaspoon vegetable oil and broil about 3 inches from heat 8 minutes. Turn chicken over and brush with remaining teaspoon vegetable oil. Broil chicken about 6 minutes or until lightly browned and no longer pink in the center. Prepare sauce while chicken is broiling: Mince enough reserved onion to measure 1 tablespoon and stir all sauce ingredients together in a small bowl. Drain soaked onion and pat dry between paper towels. Top chicken with onion slices and serve with yogurt sauce. Serves 4.
Per serving, including yogurt sauce, about 222 calories and 5 grams fat.
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Reply
| | From: Genie· | Sent: 10/20/2008 4:49 AM |
Chicken and Tomato Omelet
1/2 cup vegetable stock 1/3 cup dehydrated sun dried tomatoes 5 1/2 ounces chicken breast fillet, chopped finely 1 clove garlic, crushed 2 eggs, beaten lightly 4 egg whites, beaten lightly 1 tablespoon finely chopped chives
Bring stock to boil in small pan; add tomatoes, simmer, uncovered, about 5 minutes or until tomatoes soften. Drain tomatoes over small heat proof bowl to reserve 1 tablespoon stock; chop tomatoes. Combine chicken, reserved stock, onion and garlic in oiled 7 inch pan, cook, stirring, until chicken is browned. Combine tomato, eggs, egg whites and chives in medium bowl, pour over chicken mixture, cook over low heat about 5 minutes or until egg mixture is almost set, tilting pan ocassionally. Place omelet under heated grill for about 3 minutes or until omelet is set and lightly browned on top. Serves 2.
Per Serving: 8.2g fat; 1.7g fibre; 978 kJ
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Reply
| | From: Genie· | Sent: 10/23/2008 1:46 AM |
Curried Walnut Chicken, soy free 1/2 cup (60g) chopped walnuts 1 can fat-free, reduced sodium chicken broth 3 Tbsp (25g) cornstarch 1 Tbsp (6g) curry powder 1 pound (45g) boneless, skinless chicken breasts, cut into 1-inch (2.5cm) cubes 2 medium carrots, peeled and thinly sliced on the diagonal 1 small red bell pepper, seeded and sliced into thin strips 4 green onions, cut on the diagonal into 1-inch (2.5cm) pieces Salt, to taste 3 cups (600g) hot, cooked, long-grain white rice Directions Heat walnuts in a dry skillet over medium-high heat 1 to 2 minutes until walnuts are slightly toasted. Set aside till it’s time to serve. In a medium bowl whisk together broth, cornstarch and curry powder. Set aside and reserve. Coat a 12-inch (30cm) nonstick skillet with vegetable cooking spray and set over medium-high heat. Add chicken and sauté, stirring occasionally, until chicken is seared and golden-brown, about 5 minutes. Stir in carrots, bell pepper, and green onions; sauté, stirring occasionally, 2 minutes. Stir in curry mixture and bring to a boil. Reduce heat to medium-low, cover and cook, stirring occasionally, until sauce is thickened, chicken is cooked throughout and vegetables are crisp-tender, about 4 minutes. Season with salt. Spoon rice into individual warm serving bowls; top with chicken curry mixture and walnuts, dividing equally. Recipe by Diana Torrey/Torrey Food Communications, courtesy of California Walnuts Nutrition Facts Calories: 292 Fat: 8g % fat calories: 24% Cholesterol: 44mg Carbohydrate: 33g Protein: 23g Fiber: 3g Sodium: 188mg
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