Chicken and Pesto Rolls (makes 8 servings)
| 8 | skinless, boneless, chicken breasts halves , about 5 ounces (150 g) each | | 6 | cups, (1,440 ml) 98% fat free, no-salt-added canned chicken broth | | 2/3 | cup (156 ml) tightly packed basil leaves | | 3 | scallions, white part and 1 inch (2.5 cm) green, chopped | | 1 | clove garlic, cut into quarters | | 1 | teaspoon (5 ml) dry-roasted sunflower seeds | | 3 to 4 | teaspoons (15 to 20 ml) 98% fat free, no-salt-added canned chicken broth | | 1 | tablespoon (15 g) grated Parmesan cheese | | 3 | tablespoons (45g) dried unseasoned bread crumbs | - One at a time place the chicken halves between two pieces of waxed paper. Pound to 1/4-inch thickness.
- Cut pieces of cheese cloth into eight 8-inch (20 cm) squares.
- Prepare the pesto: Place the basil leaves, scallion, garlic, sunflower seeds, salt (if using), and pepper in a blender or food processor fitted with a metal blade. Pulse on and off until minced. Slowly add enough broth to make a smooth thin mixture. Stir in cheese and bread crumbs.
- Season the chicken breasts with salt (if using) Divide the pesto among the breasts leaving a border around each edge of each breast. Starting with the short end, roll up each breast enclosing the pesto completely. Place in cheese cloth and tie each end with kitchen twine tightly.
- Place the chicken broth in a skillet. Bring to a boil, Reduce the heat and add the chicken rolls. Simmer about 20 minutes in a single layer until firm to the touch. Remove from the stock and remove and discard the cheese cloth.
- Arrange on a platter and slice on the diagonal to serve. Garnish with extra basil.
Chicken and Rice with Yogurt Sauce (makes 4 servings)
This chicken dish is Spanish in origin, yet uses short grained Italian Arborio rice, the same rice that's used to make risotto. The result is a superb one-dish meal. All you need to finish your dinner is a light dessert like fresh fruit and fat free cheese or frozen grapes. A demitasse of espresso would cap this off with a European flair. | 1 | teaspoon (5 ml) olive oil | | 1/4 | teaspoon (1.25 ml) kosher salt | | 2 | whole skinless and boneless chicken breasts, about 8 ounces (224 g) each, halved | | 5 | ounces (150 g) chopped onion | | 4 | ounces (120 g) chopped red bell pepper | | 4 | ounces (120 g) chopped green bell pepper | | 2 | large cloves garlic, minced | | 1 | cup (250 g) Arborio rice | | 1/8 | teaspoon (0.6 ml) turmeric | | 1/2 | teaspoon (2.5 ml ) Hungarian paprika | | 1/4 | teaspoon (1.25 ml) ground cumin | | 1/4 | teaspoon (1.25 ml) ground coriander | | 1 1/4 | cups (300 ml) 99% fat free, no-salt-added canned chicken broth | | 1/3 | cup (80 ml) white wine | | 1/2 | cup(114 g) nonfat plain yogurt | | 2 | tablespoons (30 g) chopped flat leaf parsley | | 1 | tablespoon (15 ml) lemon juice | - Preheat oven to 375°F (190° C), gas mark 5.
- Heat the oil in a non- stick oven proof casserole or skillet. Dry the chicken pieces. Season with salt and pepper and brown on both sides. Remove to a plate and keep warm.
- Add the onion, peppers, garlic, and tomato; stir until the onion is soft. Add the rice, turmeric, paprika, cumin and coriander. Stir to coat.
- Add the broth and wine and return the chicken to the casserole. Bring to a simmer and then place in the oven and bake uncovered until the rice is cooked al dente and the chicken is cooked through, about 30 minutes.
- While the chicken is cooking, combine the yogurt, parsley, and lemon juice. Refrigerate until ready to use.
- When the chicken and rice are done, spoon the rice onto a serving platter, top with chicken breasts and drizzle yogurt sauce over the chicken. Pass the rest of the sauce.
Chicken Salad with Potatoes, Green Beans and Tarragon Dressing (makes 4 servings)
| 1 | pound (480 g) skinless, boneless chicken breasts | | 1 | poind (480 g) small red potatoes, cooked | | 1/3 | pound (180 g) green beans, stem ends pinched, cut into 1 inch pieces, blanched in boiling water to cover for 2 minutes and drained | | 1 | 4-ounce (120g) plum tomato, diced | | 1/4 | cup (67 g) fat-free sour cream | | 1/4 | cup (69 g) fat-free mayonnaise | | 2 | teaspoons (10 ml) crushed dried tarragon | | 1 | tablespoon (15ml) white wine vinegar | | 1/2 | teaspoon (2.5ml )salt (optional) | | freshly ground pepper, to taste | - Place the chicken in a microwave safe dish with 1 tablespoon water. Cook at full power for 4-6 minutes turning once, covered with waxed paper, until done. Allow chicken to cool. Dice chicken into bite-size cubes and place into bowl.
- Dice the potatoes and add to the chicken, along with the green beans and tomatoes.
- Whisk the sour cream, mayonnaise, tarragon, vinegar, salt (if using), and pepper in a small bowl. Fold into the chicken and vegetables. Refrigerate until ready to serve.
Crockpot Chicken Noodle Soup (makes 6 servings)
| 1 | 3-pound (1.4 kg) whole chicken, cut into 8 pieces | | 1 | large onion, peeled and quartered | | 1 | large carrot, peeled and quartered | | 3 | sprigs flat-leaf parsley | | 1/2 | teaspoon (2.5 ml) crushed dried thyme | | 1/2 | teaspoon (2.5 ml) crushed dried marjoram | | 1/4 | teaspoon (1.25 ml) freshly ground pepper | | 1 | quart (1 l) canned no-salt, no-fat chicken broth | | 1 | quart (1 l boiling water | | 6 | ounces (180 g) medium-wide noodles | | 4 | ounces (120 g) button mushrooms, sliced | | 1/2 | pound (240 g) fresh spinach, well washed and large stems removed | - Rinse and pat dry chicken. Place in a 5-quart (5 l) or larger crockery slow cooker. Place the onion, carrot, and parsley around chicken pieces. Sprinkle with thyme, marjoram, and pepper.
- Add chicken broth, cover, and cook on LOW for 7 to 8 hours or on HIGH for 2 1/2 to 3 hours.
- When chicken is done, remove from broth and cool for about 10 minutes, until cool enough to handle. Discard the onion, carrot, and parsley. Remove and discard the chicken skin and bones. Shred chicken and set aside. Skim off and discard all surface fat from the broth.
- If cooking on LOW, change setting to HIGH. Add the boiling water, noodles, and mushrooms. Cook until noodles are almost tender, about 5 minutes. Add spinach and continue to cook until noodles and tender and spinach wilts, about 3 minutes. Gently stir in shredded chicken and heat through.
- Ladle into wide, shallow soup bowls.
Grilled Chicken Breasts with Warm Balsamic Strawberry Salsa (makes 4 servings)
| 4 | 4-ounce (120 g) boneless and skinless chicken breasts, pounded thin | | 1 | tablespoon (15 ml) olive oil | | 1 1/2 | tablespoons (22.5 ml) chopped fresh tarragon | | 1/4 | teaspoon (1.25 ml) kosher salt | | 1/2 | cup Warm Balsamic Strawberry Salsa (see recipe reference) | | extra minced chives for garnish (optional) | - Place the pounded chicken breasts in a shallow dish.
- In a small bowl, combine the lemon juice, oil, garlic, tarragon, salt and pepper. Pour over the chicken and marinate for 30 minutes.
- When ready to cook, preheat a grooved nonstick pan, remove the chicken from the marinade and dry with paper towel. Cook until the chicken is done, about 4 to 5 minutes per side, and juices run clear when prodded with the sharp tip of a knife. Serve at once with 2 tablespoons of salsa and drizzle a bit of the liquid around the edge. Decorate with extra chives.
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