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Turkey Scallopini

recipe ingredients 3 Tbsp. all purpose flour 1 lb. turkey breast cutlets salt and freshly ground black pepper to taste 3 tsp. olive oil 2 cloves garlic, minced 2 tsp. chopped fresh sage 1/4 cup dry white wine 3/4 cup reduced sodium chicken broth 1 tsp. fresh lemon juice 1 tsp. butter recipe directions Spread […]

Turkey Sausage Patties

recipe ingredients 1 pound lean ground turkey 1/2 tsp. cumin 1/2 tsp. cayenne 1 Tbsp. Italian seasoning 1/2 tsp. garlic 1 1/4 tsp. coriander 1/4 tsp. black pepper 1 Tbsp. paprika 1/4 tsp. salt 4 Tbsp. dry bread crumbs 1/2 cup nonfat chicken broth recipe directions Combine all ingredients except broth in a large bowl. […]

Turkey Patties Parmegiana

recipe ingredients 1 lb ground turkey breast 1/4 cup plain bread crumbs 1 tsp. Italian seasoning 1/4 cup finely chopped onion 5 Tbsp. shredded parmesan cheese 1 cup spaghetti sauce 5 Tbsp. shredded fat free mozzarella cheese recipe directions Mix ground turkey, bread crumbs, Italian seasoning, onion and shape mixture into 5 thin patties, each […]

Tropical Roast Chicken

recipe ingredients 1/4 cup seasoned rice vinegar 1/4 cup orange marmalade 1 1/2 Tbsp. minced ginger 1 Tbsp. minced garlic 1 Tbsp. dark sesame oil 1/2 tsp. salt 1/2 tsp. paprika 4 skinless chicken breast halves, bone in or boneless recipe directions Preheat oven to 375*F. In a small bowl, combine all ingredients except chicken […]

Turkey Taco Pie

recipe ingredients 1 pound extra lean ground turkey 2 Tbsp. taco seasoning mix 2 Tbsp. cold water 8 oz light sour cream 2 Tbsp. salsa 2 ounces chopped black olives (1/2 a small can) 3/4 cup coarsely crushed baked tortilla chips 1/2 cup shredded sharp cheddar cheese recipe directions Heat oven to 375 degrees. Combine […]

Spicy Thai Diced Chicken with Basil

recipe ingredients 1 pound boneless and skinless chicken breasts 1/2 cup chopped or sliced yellow onion 4 medium cloves garlic, peeled and minced 1 medium habanero chili, stemmed, seeded and minced 3/4 tsp. arrowroot or cornstarch, dissolved in 2 teaspoons water 3 Tbsp. Thai fish sauce 1 tsp. soy sauce 1/2 tsp. sugar 3/4 cup […]

Spicy Thai Chicken

recipe ingredients 3 Tbsp. Asian fish sauce 1 Tbsp. soy sauce 1 Tbsp. brown sugar 1 lb. boneless chicken-breast halves 2 tsp. vegetable oil 1 large onion 2 red or green chiles (serrano or jalapeno) 2 tsp. minced, peeled fresh ginger 2 garlic cloves, crushed with garlic press 1/2 cups loosely packed fresh basil leaves […]

Spicy Island Chicken

recipe ingredients 1 cup finely chopped white onion 1/3 cup white wine vinegar 6 green onions, finely chopped 6 cloves garlic, minced 1 habañero or serrano pepper, finely chopped (wear rubber gloves while handling) 4 1/2 tsp. olive oil 4 1/2 tsp. fresh thyme leaves or 2 teaspoons dried thyme leaves, crushed 1 Tbsp. ground […]

Spiced Chicken Salad

recipe ingredients 1 Tbsp. natural cocoa powder (not Dutched) 2 tsp. ground cumin 2 tsp. curry powder 1 tsp. ground paprika 1/4 tsp. salt 1 skinless and boneless chicken breast (1 lb.) cut in 4 pieces 4 cups baby lettuce, or mesclun greens 4 cups baby spinach 1 Fuji apple, cored, cut in thin wedges […]

Spiced Chicken and Mango Salsa

recipe ingredients Chicken: 1/2 teaspoon salt 1/2 teaspoon black pepper 1/4 teaspoon thyme 1/4 teaspoon ground red pepper (cayenne) 4 boneless, skinless chicken breast halves 2 tablespoons olive oil or vegetable oil (optional) Mango salsa: 2 ripe mangoes 1/2 small red onion (about a cup diced) 1 red bell pepper 1 bunch cilantro 1 jalapeño […]

Smothered Chicken with Pierogies

recipe ingredients 1 dozen frozen potato and cheddar cheese pierogies 1 can (10 ¾ oz) lowfat cream of chicken soup 1 can (4 oz) sliced mushrooms, drained 1 cup frozen peas 2 cups cubed or shredded cooked chicken recipe directions Preheat oven to 350*. Spray a 2 quart casserole with nonstick coating. Thaw pierogies in […]

Smoked Chicken and Eggs

recipe ingredients 2 Tbsp. all purpose flour 1 1/4 cups skim milk 2 oz light cream cheese, cut into cubes 2 Tbsp. chopped chives 1 1/2 cups sliced fresh mushrooms 1/4 cup chopped onion 1 1/2 cups chopped, smoked chicken 1 Tbsp. butter 1 1/2 cups Egg Beaters egg substitute 1/4 tsp. salt 1/8 tsp. […]

Slow Cooked Garlic Chicken

recipe ingredients 4 skinned chicken breast halves 1 teaspoon salt 2 teaspoons paprika 2 teaspoons lemon pepper 1 large onion, sliced 10 cloves garlic (about 1 medium), un-peeled recipe directions Mix together salt, pepper and paprika. Rub all over meat side of chicken breast. Place onion in slow cooker. Place chicken breast side up on […]

Skillet Chicken Pot Pie

recipe ingredients 1 can (10 3/4 ounce) fat free reduced sodium cream of chicken soup 1 1/4 cups skim milk, divided 1 pkg (10 ounce) frozen mixed vegetables 2 cups diced cooked chicken 1/2 tsp. ground black pepper 1 cup buttermilk baking mix 1/4 tsp. summer savory or parsley recipe directions Heat soup, 1 cup […]

Savory Chicken and Rice

recipe ingredients 1 lb boneless skinless chicken breast halves 1 1/2 cups sliced mushrooms (4 oz) 1 cup baby cut carrots 1 1/2 cups water 1 pkg (4.1 oz) long grain and wild rice mix with chicken and herbs recipe directions Cut chicken into 1 inch pieces. Spray a nonstick skillet with nonstick cooking spray. […]

Sausage Lasagna

recipe ingredients Sauce: 1/2 Tbsp. olive oil 4 oz. hot or sweet Italian turkey sausage, casings removed 2 onions, finely chopped 1 carrot, finely chopped 12 oz. mushrooms, chopped 2 cloves garlic, minced salt and fresh ground black pepper to taste 1/4 cup dry red wine 2 cans (28 oz each) plum tomatoes, drained and […]

Salsa Chicken

recipe ingredients 4 skinned boned chicken breast halves 3/4 cup salsa 1/2 cup sliced green onions 1/4 cup grated Parmesan cheese recipe directions 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 […]

Porcini Roasted Chicken

recipe ingredients 1 1/2 cups hot water 1/2 cup dried porcini mushrooms 1/2 cup grated fresh Parmesan cheese 1/2 tsp. rubbed sage 3 Tbsp. dry white wine 1 (5-pound) roasting chicken 6 medium red potatoes (about 2 1/4 pounds), quartered 1/8 tsp. salt 1/8 tsp. pepper 2 Tbsp. all-purpose flour 1/4 cup dry white wine […]

Pomegranate Chicken

recipe ingredients 6 boneless skinless chicken halves Dijon mustard 2 cups pomegranate juice 1 Tbsp. brown sugar 2 tsp. soy sauce recipe directions Brush chicken heavily with dijon mustard and roast for about 30 minutes in a 425* oven or till done. Meanwhile, cook pomegranate juice in a heavy skillet until reduced by half. Stir […]

Poached Chicken Breast with Blackberry Sauce

recipe ingredients 2 cups water 1 cup dry white wine 1 bay leaf 1/4 cup chopped onion 1 carrot, coarsely chopped Leaves from 1 stalk celery, chopped 1/2 tsp. salt 1/4 tsp. freshly cracked black pepper 6 chicken breast halves (2 to 2 1/2 pounds) Blackberry Cabernet Sauce: 2 cups blackerries 3 Tbsp. extra-virgin olive […]

Pineapple Glazed Chicken Thighs

recipe ingredients 6 skinless chicken thighs, trimmed of visible fat 3 inch piece of ginger, cut into 1/4 inch thick slices 2/3 cup pineapple juice 2 Tbsp. reduced sodium soy sauce 1 Tbsp. sesame seeds 1 cup pineapple chunks 3 green onions, thinly sliced (including green portions) recipe directions Coat a large nonstick skillet with […]

Peppery Chicken and Mushrooms

recipe ingredients 4 skinless boneless chicken 1/4 teaspoon salt 1/4 teaspoon black pepper 2 cups thinly sliced mushrooms 3/4 cup chicken broth 2 tablespoons chopped parsley, divided 1/4 crushed red pepper flakes recipe directions Season chicken with salt and black pepper. In a large skillet over medium heat, combine chicken, mushrooms, broth, 1 tablespoon of […]

Pepper Pepperoni Pizza

recipe ingredients 1 batch pizza dough (recipe at bottom of page) 2 large red bell peppers, sliced 1 onion, sliced 1/3 cup water 1 1/2 tsp. olive oil 1/2 tsp. dried oregano pinch of crushed red pepper flakes 1 can (14 oz) chopped tomatoes 2 oz. turkey pepperoni 2 tbsp. parmesan cheese 2 oz. part […]

Pasta with Chicken in Mushroom Sauce

recipe ingredients 1 split, skinless chicken breast with ribs (2 halves) 4 skinless chicken thighs 1 tsp. extra virgin olive oil 1 medium onion, chopped 1 garlic clove, minced 1/4 lb. white mushrooms, coarsely 1 can (28 oz.) diced tomatoes 1 tsp. each oregano and basil 1/8 tsp. red pepper flakes, or according to taste […]

Pasta Jambalaya

recipe ingredients 1/2 cup diced onion 1/2 cup diced red bell pepper 1 garlic clove, minced 1 teaspoon Cajun seasoning 1 (15-ounce) can black beans, rinsed and drained 1 (10-ounce) can diced tomatoes and green chiles, undrained 3 ounces turkey kielbasa, halved lengthwise and thinly sliced 7 cups hot cooked penne (about 3 cups uncooked […]

Parmesan Chicken with Fresh Tomato Sauce

recipe ingredients 1 envelope Butter Buds® Mix 1/2 cup hot water 1/2 cup plain bread crumbs 2 tablespoons grated parmesan cheese 1 teaspoon dried oregano 1/4 teaspoon ground black pepper 4 skinned and boned chicken breast halves (about 1 lb.), 4 small tomatoes, seeded and chopped 1/4 cup fresh basil, cut in julienne strips 1-1/2 […]

Oven Fried Honey Chicken

recipe ingredients 1/4 cup honey 2 Tbsp. Balsamic or wine vinegar 1 1/2 cups dried bread crumbs 6 each boneless skinless chicken breast halves recipe directions Combine honey and vinegar. Dip chicken in honey mixture then roll in bread crumbs to coat. Place on a baking sheet which has been sprayed well with nonstick cooking […]

Middle Eastern Chicken

recipe ingredients 1/4 cup low-salt soy sauce 1/2 cup plus 2 tablespoons water 3 Tbsp. fresh lime juice 2 tsp dry Sherry 2 garlic cloves, minced 1 tsp minced peeled fresh gingerroot 1/4 tsp curry powder 1/4 tsp dried thyme, crumbled 1/4 tsp dried oregano, crumbled 2 skinless boneless whole chicken breasts (about 1 1/4 […]

Mediterranean Chicken & Rice Bake

recipe ingredients 1 can (14 1/2 ounces) fat free chicken broth 1/4 cup chopped fresh parsley 1/4 cup sliced ripe olives 1 tablespoon lemon juice 1/4 teaspoon pepper 1 can (about 14 1/2 ounces) stewed tomatoes 1 1/4 cups uncooked regular long-grain rice 6 skinless, boneless chicken breast halves (about 1 1/2 pounds) recipe directions […]

Maple Chicken and Vegetables

recipe ingredients 6 boneless skinless chicken breast halves 1/2 cup maple syrup 3 Tbsp. dijon mustard 1 tsp. sage 6 potatoes, quartered 16 oz bag frozen baby carrots 1 cup frozen pearl onion salt and pepper to taste recipe directions Preheat oven to 350°F. Arrange chicken in a lightly greased 13 by 9-inch baking dish. […]

Maple Barbecued Chicken

recipe ingredients 3 tablespoons pure maple syrup 3 tablespoons chili sauce — bottled 1 tablespoon cider vinegar 2 tsp. Dijon Mustard 4 boneless chicken breast halves recipe directions Stir maple syrup, chili sauce, vinegar and mustard in small saucepan until well blended. Brush chicken with oil, season with salt and pepper. Arrange chicken on barbecue. […]

Lime and Tangerine Chicken

recipe ingredients 1 lime 2 tangerines 6 boneless, skinless chicken breast halves fresh ground black pepper 1/3 cup chicken broth 1/4 cup sliced green onions 1 tsp. shipped fresh rosemary or 1/4 tsp. dried rosemary (or use crushed basil) 1 Tbsp. water 1/2 tsp. cornstarch 3 cups hot cooked rice or couscous recipe directions Finely […]

Light Kung Pao Chicken

3/4 lb boneless, skinless chicken breasts 1 recipe Ginger Garlic Sauce 2 Tbsp. Canola oil 1 Tbsp. minced garlic 1 Tbsp. minced orange peel 4 fresh or dried chili peppers, minced 1/2 lg red bell pepper, thinly sliced 1/2 lg yellow bell pepper, thinly sliced 1 cup mung bean sprouts, rinsed 6 green onion (whites), […]

Lemon-Tarragon Chicken Toss

recipe ingredients 6 ounces dried fettuccine or linguine 2 cups broccoli or cauliflower florets 1/2 cup reduced-sodium chicken broth 3 tablespoons lemon juice 1 tablespoon honey 2 teaspoons cornstarch 1/4 teaspoon ground white pepper 12 ounces skinless, boneless chicken breasts, cut into bite-size strips 2 teaspoons olive oil or cooking oil 1/2 cup shredded carrot […]

Lemon Fried Chicken

recipe ingredients 1/4 cup flour 1 teaspoon salt 1 teaspoon pepper 1/4 teaspoon paprika 6 boneless, skinless chicken breast halves 2 tablespoons Brummel and Brown Yogurt Spread (or your own margarine) 1/2 tablespoon minced garlic 1 large lemon, juiced 1 large lime, juiced 2 cups fresh sliced mushrooms 1 green onion, sliced 1/4 cup white […]

Jerk Chicken Chunks

recipe ingredients 1 1/2 tsp. allspice 1 tsp. cinnamon 1/2 tsp. pepper 1/4 tsp. salt 1/4 tsp. nutmeg 1/4 tsp. mace 2 cloves garlic, minced 1 lb boneless, skinless chicken breast recipe directions Combine first 7 ingredients in a bowl. Cut chicken breast meat into 2-inch chunks. Coat chicken with spice mixture. Cook on grill […]

Hot Chicken Salad

recipe ingredients 2 pounds boneless, skinless chicken breasts 2 bay leaves 4 cups diced celery 1 can (101/2 ounces) reduced-fat cream of chicken soup 11/2 cups fat-free mayonnaise 11/2 cups fat-free sour cream 2 cans (8 ounces each) sliced water chestnuts, drained and chopped 8 ounces fresh mushrooms, chopped 1/2 cup slivered almonds, toasted 2 […]

Honey Citrus BBQ Chicken

recipe ingredients 8 skinless chicken breast halves 1 cup ketchup 1 6-ounce can frozen lemonade concentrate 2 tablespoons honey 1/4 cup worcestershire sauce 1/4 cup yellow mustard 2 tablespoons olive oil 2 tablespoons minced dried onion recipe directions Marinate chicken in last 4 ingredients for 2 hours. Grill over low fire for 20-30 minutes, turning […]

Grilled Sangria Chicken

recipe ingredients Sangria Salsa (recipe follows) 1/2 cup white grape juice 1 tablespoon Dijon mustard 1/4 teaspoon pepper 3 pounds cut-up broiler-fryer chicken (3 to 3 1/2 pounds) SANGRIA SALSA 1 cup grape halves 1 cup coarsely chopped strawberries 1 small orange, peeled, sectioned and coarsely chopped 1/3 cup white grape juice 2 jalapeño chilis, […]

Grilled Pineapple and Chicken

recipe ingredients 3/4 cup frozen orange juice oncentrate, thawed 1/4 cup light pancake syrup 3 Tbsp. snipped fresh basil or 1 tsp. dried basil, crushed 3/4 tsp. garlic salt 8 skinless, boneless medium chicken breast halves 2 medium red bell peppers 2 small zucchini or yellow summer squash, halved lengthwise 1 large pineapple, peeled, cored, […]

Grilled Lime Chicken

recipe ingredients 2 skinless chicken breasts 1 Tbsp. lime juice 1/2 tsp. Worcestershire Sauce 1 1/2 tsp. soy sauce 1/2 tsp. honey pinch cumin pinch dried red pepper flakes 1 Tbsp. chopped fresh cilantro 2 tsp. olive oil recipe directions Combine all ingredients in a plastic or glass container. Cover and marinate for one hour. […]

Grilled Cornmeal Crusted Chicken

recipe ingredients 6 boneless, skinless chicken breast halves 1 1/4 pounds Roma tomatoes, cored and chopped 1 cup (about 1 1/2 oz.) finely silvered arugula 3 Tbsp. drained capers 2 Tbsp. lemon juice 1 Tbsp. olive oil 1 large egg 3/4 cup yellow cornmeal 1/4 cup grated parmesan cheese 1/2 tsp. pepper 1/4 tsp. cayenne […]

Grilled Chili Rubbed Chicken

recipe ingredients 6 boneless skinless chicken breast halves 3 Tbsp. tomato paste 2 Tbsp. chili powder 3 Tbsp. water 1 Tbsp. seasoned rice vinegar 2 cloves garlic, minced 1/2 tsp. salt 2 vine ripened tomatoes 6 fresh rosemary sprigs 6 wooden skewers recipe directions Mash garlic with the salt in a small bowl. Stir in […]

Grilled Bourbon Chicken

recipe ingredients 4oz low sodium soy sauce 4oz bourbon 4 cloves garlic, minced 2 fingers fresh ginger, grated 2oz olive oil 1/4c brown sugar 6 boneless, skinless chicken breasts recipe directions Combine all ingredients in a shallow glass pan OR a large ziploc bag. Marinate in the refrigerator for several hours, or overnight. Cook chicken […]

Grilled Apple Chicken

recipe ingredients 1 can (6 ounce) frozen apple juice concentrate, thawed 1/4 cup ketchup 2 tablespoons packed brown sugar 1 tablespoon cider vinegar 1 teaspoon dried thyme 1/8 teaspoon hot-pepper sauce 6 boneless, skinless chicken breast halves (4 ounces each) recipe directions The night before: In a small saucepan, combine the apple juice concentrate, ketchup, […]

Good Egg Casserole

recipe ingredients 1/2 lb. bulk turkey sausage 1 tsp. vegetable oil 3 medium Yukon Gold or red potatoes, peeled, quartered, and thinly sliced 5 large eggs 7 large egg whites 2 cups 1% cottage cheese, small curd 4 oz. sharp cheddar cheese, grated 2 oz. parmesan cheese, grated 2 cans (4 oz each) green chilies, […]

Glazed Lemon Pepper Chicken with Baby Potatoes

recipe ingredients 4 skinless, boneless chicken breasts 4 Tbsp. honey finely grated lime zest and juice of 1 lemon 2 garlic cloves, crushed 1 Tbsp. Dijon mustard 2 tsp. freshly ground black pepper 1 lb 10 oz (750 grams) baby salad potatoes recipe directions Slash each chicken breast two or three times with a sharp […]

Ginger Chicken Noodle Bowl

recipe ingredients 2 cups dried Chinese egg noodles or fine egg noodles (4 ounces) 1/4 tsp. ground ginger 1/3 cup bottled stir-fry sauce 1 cup fresh sugar snap peas or pea pods, tips and stems removed and cut up 1 cup sliced fresh shiitake mushrooms 1 small red sweet pepper, cut into bite-size strips 2 […]

Ginger Chicken

recipe ingredients 2 boneless, skinless chicken breast halves 2 Tbsp. nonfat sour cream 1/2 teaspoon all-purpose flour 1 Tbsp. minced fresh ginger 1 Tbsp drained capers 2 tsp. margarine 1/4 cup orange-flavor liqueur recipe directions Pound chicken to 1/4 inch thickness. In a small bowl, stir together sour cream and flour until smooth; add ginger […]

French Country Chicken With Mushroom Sauce

recipe ingredients 4 boned and skinned chicken breast halves 1 Tbsp. flour 4 shallots — thinly sliced 1/4 pound mushrooms — thinly sliced 2 Tbsp. margarine 1 Tbsp. rosemary 1/4 cup white wine 1/2 cup nonfat chicken broth 2 Tbsp. chopped fresh parsley recipe directions Place boneless chicken breasts between wax paper and pound with […]

Feta Stuffed Chicken

recipe ingredients 1/4 cup crumbled basil-and-tomato feta cheese 2 Tbsp. fat-free cream cheese 4 skinless, boneless chicken breast halves (about 1-1/4 pounds total) 1/4 to 1/2 tsp. black pepper Dash salt 1 tsp. olive oil 1/4 cup chicken broth 1 10-ounce package prewashed fresh spinach, trimmed (8 cups) 2 Tbsp. walnut or pecan pieces, toasted […]

Double Herb Roasted Chicken and Potatoes

recipe ingredients 1 (5 1/2 -pound) roasting chicken 3 Tbsp. chopped fresh or 1 tablespoon dried oregano, divided 2 garlic cloves, minced 8 fresh basil leaves 8 red potatoes, quartered lengthwise 1/4 tsp. salt 1/4 to 1/2 tsp. black pepper recipe directions Preheat oven to 450*F. Remove and discard giblets and neck from chicken. Rinse […]

Crustless Chicken Broccoli Quiche

recipe ingredients 2 cups broccoli florets, coarsely chopped 2 tablespoons dry bread crumbs 3 tablespoons all-purpose flour 1 teaspoon dried basil 1/4 teaspoon salt 1/8 teaspoon pepper 1 cup skim low-fat milk 1 tablespoon Dijon mustard 1/2 cup egg substitute 1 1/2 cups chopped leftover chicken 1/2 cup(2 oz) reduced fat cheddar cheese, extra sharp, […]

Crunchy Cheese Filled Chicken

recipe ingredients 4 skinned chicken breast halves 3 oz. reduced fat sharp cheddar cheese 1 Tbsp. dijon mustard 1 cup crushed corn flakes cereal 1 tsp. salt free spicy pepper seasoning 1 tsp. dried parsley flakes 1/2 cup nonfat buttermilk recipe directions Cut a deep 2 inch long slit in side of meaty portion of […]

Cornflake Chicken

recipe 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 recipe directions 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 […]

Chunky Chicken Chili

recipe ingredients 1 Tbsp. vegetable oil 1 red bell pepper, diced 1 onion, chopped 2 garlic cloves, minced 1 pound skinless, boneless chicken-breast halves, cut into 3/4-inch chunks 1 Tbsp. chili powder 2 tsp. each ground cumin and dried oregano 1 can (28 ounces) crushed tomatoes 1 cup water 1 small jalapeno chile, minced (remove […]

Chicken with Orange Pecan Rice

recipe ingredients 1 pkg (6.25 oz) fast-cooking long grain and wild rice 2 cups orange juice 1/4 cup chopped pecans 1 jar (2 oz) chopped pimientos 6 boneless, skinless chicken breast halves, about 1 1/2 pounds 2 Tbsp. chopped parsley recipe directions Preheat oven to 350*F. Spray an 11×7 inch baking pan or a small […]

Chicken Spinach Enchiladas

recipe ingredients 1 lb skinless, boneless chicken breasts 1 can chicken broth (14 oz) 1/2 tsp. black pepper one 10 oz package frozen chopped spinach, thawed and well drained 1/4 cup thinly sliced green onion 16 oz light dairy sour cream 1/2 cup plain low fat yogurt 1/4 cup all-purpose flour 1/2 tsp. salt 1/2 […]

Chicken Mushroom Frittata

recipe ingredients 1 cup leftover diced, roasted white chicken meat 1 1/2 cups Egg Beaters egg substitute (equal to 6 eggs) 1/4 cup skim milk 1/4 teaspoon salt 1/4 teaspoon pepper 1 tablespoon cooking oil 1 cup sliced fresh mushrooms 2 tablespoons thinly sliced green onion 2 tablespoons snipped fresh parsley 1/4 cup chedder cheese, […]

Chicken Merengo

recipe ingredients 1 pound skinless boneless chicken breasts 1 can (14 1/2 ounce) chicken broth 2 cups uncooked penne pasta (6 oz) 1 medium bell pepper, cut into 1 inch cubes 1 can (14 1/2 ounce) Italian style stewed tomatoes, undrained 1/4 cup dry white wine or chicken broth 1 Tbsp. tomato paste 1 can […]

Chicken Goat Cheese Burritos

recipe ingredients 1 pound boneless, skinless chicken breasts 1 tsp. ground cumin 1/2 tsp. salt 1/4 tsp. pepper 6 nonfat flour tortillas 1 can (15 oz.) black beans 1 tsp. salad oil 1/2 cup (3 oz.) soft fresh goat cheese, broken into small chunks 1 to 1 1/2 cups prepared fresh green salsa (mild or […]

Chicken Crepes

recipe ingredients filling: 3 tablespoons butter 1/4 cup unbleached, all-purpose flour 1 can (12 ounces) evaporated skim milk, heated 1/2 cup fat-free chicken stock 3/4 cup medium-sweet Sauterne 1 cup grated, reduced-fat Swiss cheese 1/2 teaspoon Worcestershire sauce 2 tablespoons finely chopped parsley 1/4 teaspoon salt 1/4 teaspoon white pepper 2 cups diced, cooked chicken […]

Chicken Cordon Bleu

recipe ingredients 4 boneless, skinless chicken breast halves 2 oz. thinly sliced smoked ham, divided into 4 portions 2 oz. thinly sliced reduced fat swiss cheese, divided into 4 portions 2 large egg whites 1/4 cup buttermilk 1 Tbsp. Dijon mustard 2/3 cup unseasoned dry bread crumbs 1/4 cup grated parmesan cheese 1/2 tsp. salt […]

Chicken Chili Tacos

recipe ingredients 2 red bell peppers 2 fresh Anaheim (California or New Mexico) green chilies or 1 green bell pepper 4 or 5 fresh jalapeno chilies 1 1/3 pounds boneless, skinless chicken breasts 1 tablespoon salad oil 1 onion thinly sliced 3 cloves garlic, minced 1 tablespoon cumin seed 1/2 cup chopped fresh cilantro 3 […]

Chicken Bok Choy Stir Fry

recipe ingredients 1 1/4 cups long-grain white rice 3/4 cup chicken broth 1 1/2 Tbsp. cornstarch 3 Tbsp. lemon juice 2 Tbsp. reduced-sodium soy sauce 1 Tbsp. honey 1 tsp. ground ginger 1 pound boneless, skinless chicken breasts 2 tsp. peanut or salad oil 1 1/4 cups 1-inch squares red bell pepper 1 pound bok […]

Chicken and Shrimp Jambalaya

recipe ingredients 1 package (7 ounces) wild pecan aromatic rice 2-1/2 to 3 cups fat-free reduced-sodium chicken broth, divided 3/4 tsp. salt 1/8 tsp. black pepper 1/8 tsp. ground red pepper 1/2 pound boneless skinless chicken breast, cut into 1/2-inch pieces 1 tablespoon vegetable oil 1 large onion, chopped 2 cups chopped red, yellow and […]

Chicken and Black Bean Bake

recipe ingredients 1 package (7 oz.) or 1 2/3 cups instant black bean mix 1/4 to 1/2 cup dry sherry 4 boneless, skinless chicken breast halves, flattened to no thicker than 1/2 ” thickness 2 quarts shredded iceberg lettuce 1 fresh jalapeno pepper, thinly sliced crosswise into rings 1/2 cup shredded jack cheese cherry tomatoes […]

Chicken and Asparagus Stir Fry

recipe ingredients 2 tsp. peanut oil 2 Tbsp. nonfat chicken broth 3 cloves garlic, minced 2 tbsp. minced scallions 3 boneless, skinless chicken breast halves, cut into 2 inch pieces 1 carrot, sliced thin 2 cups asparagus, cut into 2 inch pieces 1/2 cup waterchestnuts 2 Tbsp. light soy sauce 2 Tbsp. white wine vinegar […]

Chicken Almondine

recipe ingredients 2 boneless skinless chicken breast halves 1 1/2 tablespoons flour 1/4 teaspoon salt Freshly-ground black pepper — to taste 2 teaspoons butter 2 tablespoons fresh lemon juice 1 teaspoon minced garlic 1/4 cup minced onion 1/2 cup dry white wine 3 tablespoons slivered almonds 1 tablespoon chopped fresh parsley recipe directions Boil chicken […]

Cheesy Chicken Enchiladas

recipe ingredients 1 cup chopped onion 1 1/2 cups shredded cooked chicken breast 1 cup (4 ounces) shredded reduced-fat sharp Cheddar cheese 1 cup bottled picante sauce 3 oz. 1/3-less-fat cream cheese 1 tsp. ground cumin or chili powder 8 (6-inch) flour tortillas 1 1/2 cups bottled green taco sauce recipe directions Preheat oven to […]

Cheese-stuffed Chicken with Wild Rice

recipe ingredients 3 cups nonfat chicken broth (2 cans) 1 1/4 cups wild rice 1 tablespoon grated orange peel 2 cups red pearl onions (about 3/4 in. wide) or coarsely chopped red onions 8 boned, skinned chicken breast halves (5 to 7 oz. each) 1 package (about 5 oz.) garlic-herb-flavor Boursin or Alouette cheese 3/4 […]

Cheddar Baked Chicken With Mushrooms

recipe ingredients 4 boneless skinless chicken breast halves 1/4 tsp. ground black pepper 1 tsp. chili powder seasoning (optional) 1 cup sliced mushrooms 1/2 cup cheddar cheese, shredded 1/2 cup lowfat cheddar cheese 1 1/2 cups skim milk 2 cups bread cubes recipe directions Preheat oven to 350 degrees. Spray baking dish with nonstick spray. […]

Caribbean Chicken

recipe ingredients 12 oz chicken tenderloin strips 1/4 tsp. salt 1/8 to 1/4 tsp. ground red pepper 2 cups prepared quick cooking brown rice 1 tsp. peanut or cooking oil 1 med. sweet potato, peeled, halved lengthwise, and thinly sliced 1 small banana pepper, seeded and chopped 3/4 cup unsweetened pineapple juice 1 tsp. cornstarch […]

Buffalo Chicken Lasagna

recipe ingredients 12 lasagna noodles, uncooked 1 lb skinless boneless chicken breast, cubed 4 cups low-fat spaghetti sauce, no more than 2 grams fat per serving 1 1/2 cups water 2-3 Tbsp. hot sauce 2 Tbsp. vinegar 1 tsp. garlic salt 15 oz. nonfat ricotta cheese 1/2 cup egg substitute 3/4 cup crumbled bleu cheese […]

Broiled Sage Chicken

recipe ingredients 2 Tbsp. chopped fresh sage 2 Tbsp. chopped shallot 2 Tbsp. lowfat sour cream 2 Tbsp. lemon juice 2 tsp. dijon mustard 1/2 tsp. salt 1/4 tsp. pepper 6 skinless boneless chicken breast halves recipe directions Mix all ingredients in a large glass or plastic dish. Turn chicken to coat well; cover and […]

Bourbon-Orange Grilled Chicken

recipe ingredients 4 each boneless skinless chicken breast halves 1/4 cup chopped onion 1 cloves garlic, minced 1/2 tablespoon olive oil 1 tsp. orange zest 3 tablespoons orange juice 1/2 tablespoon balsamic vinegar 3 tablespoons bourbon 1/4 cup molasses 1/4 cup ketchup 1/2 tablespoon steak sauce 1/4 tsp. dry mustard salt and freshly ground black […]

Black Chicken

recipe ingredients 4 skinless, boneless chicken breast halves 1 cup Worcestershire sauce 2 tsp. ground black pepper recipe directions Place Worcestershire sauce and pepper in a large skillet. Add chicken breasts and heat over medium high heat until it just comes to a boil. Reduce heat to low and simmer until done, about 15 or […]

Basil Chicken

recipe ingredients 2 Tbsp. minced garlic 1 Tbsp. salad oil 4 boneless, skinless chicken breast halves 1 cup lightly packed fresh basil leaves 3 Tbsp. lemon juice 3 Tbsp. water 1 Tbsp. soy sauce 1 Tbsp. sugar 1/2 tsp. pepper recipe directions Pound chicken to 1/2″ thickness. Combine garlic and oil in a skillet. Stir […]

Barley, Turkey and Butternut Squash Casserole

recipe ingredients Cooking spray 2 small butternut squash 2 tsp. olive oil 1 green bell pepper, seeded and diced 1/2 cup minced onion 1 tsp. dried sage Freshly ground black pepper, to taste 2 cups fat-free, reduced sodium chicken broth 3/4 cup quick-cooking barley 1/2 lb. cooked turkey breast, cubed or diced 1/2 cup crumbled […]

Balsamic Molasses Chicken

recipe ingredients 4 boneless skinless chicken breast halves 1/3 cup molasses 1/3 cup balsamic vinegar 1/4 teaspoon salt 1/4 teaspoon freshly ground pepper 1 clove garlic, crushed 1 tsp. dried basil recipe directions Preheat oven to 350°F. In medium bowl, mix together molasses and balsamic vinegar. Add salt, pepper, crushed garlic and basil, stirring to […]

Balsamic Glazed Chicken

recipe ingredients 6 boneless, skinless chicken breasts 1 tablespoon vegetable oil 1/2 teaspoon pepper 3 garlic cloves, chopped 1 1/2 tablespoons tomato paste 1/2 cup chicken stock 2/3 cup balsamic vinegar (use a good one!) 1 tablespoon honey 4 tablespoons green onion tops, thinly sliced recipe directions In a large skillet, heat oil over medium-high […]

Asian Spiced Chicken with Pear Ginger Chutney

recipe ingredients 1/3 cup dry white wine 1/4 cup low sodium soy sauce 2 Tbsp. honey 2 Tbsp. fresh lemon juice 1 Tbsp. wasabi powder 1 tsp. grated ginger root 2 large garlic cloves, halved 8 skinless boneless chicken breast halves Pear Ginger Chutney: 3 cups diced Bartlett pears 3/4 cup raisins 2/3 cup cider […]

Almond Chicken

recipe ingredients 1/3 cup lemon juice 3 Tbsp. Dijon mustard 2 garlic cloves, minced 1 Tbsp. olive oil 1/2 tsp. white pepper 4 skinned and boned chicken breast halves 1 tsp. olive oil 1 can (14 oz) reduced-sodium fat-free chicken broth 1 tsp. cornstarch 3 Tbsp. water 3 Tbsp. orange marmalade 1 Tbsp. light margarine […]

Summer Seafood Salad

recipe ingredients 4 ears corn, shucked 2 cups finely diced zucchini 1 cup finely diced tomato 6 ounces of your choice: crab, surimi crab sticks, or lobster 1/2 lb shrimp, cooked and peeled 2 Tbsp. fresh lemon juice 1/2 tsp. salt 1/2 tsp. freshly ground black pepper 2 Tbsp. olive oil 1/2 cup slivered fresh […]

Lentil Salad with Smoked Turkey and Chilies

recipe ingredients 1/2 pound lentils 2 cloves garlic 2 bay leaves 6 oz smoked turkey breast or chicken, diced 1 lg ripe tomato, peeled, seeded, and diced 2 scallions, finely chopped 1/4 cup chopped cilantro or flat leaf parsley Dressing: 1 clove garlic, minced 3 Tbsp. nonfat plain yogurt 2 Tbsp. red wine vinegar 1 […]

Mushroom Essence Giblet Gravy

recipe ingredients 1 lb mushrooms, finely chopped 1/2 cup chopped onion 1/2 cup sherry 5 cups fat-skimmed chicken broth Neck and giblets from a 14 to 23 pound turkey Fat-skimmed drippings from roasted turkey 1/3 cup cornstarch Salt and pepper recipe directions Combine the mushrooms, onion, sherry, and 1 cup broth in a 4 to […]

Apple and Pork Stir-fry with Ginger

Contributor: AICR
Apples Are Back On The Table from the American Institute for Cancer Research Apples are ready to take over from the fruits of summer. And they will be welcome. The average U.S. consumer eats about 19 pounds of fresh apples a year – about one apple per week, according to the Washington State Apple Commission. That’s a health-wise habit, since that old saying – an apple a day keeps the doctor away – is pretty much on the mark. Apples provide about 7 to 8 percent of the recommended amount of vitamin C, but they offer much more than that. One study shows that apples are the most concentrated food source of flavonoids, a group of phytochemicals, natural substances found only in plant-based foods. Flavonoids are believed to protect against cancer, heart disease and other serious health problems. Current nutrition guidelines have increased the emphasis on eating a lot of fruits and vegetables each day for maximum health benefits. No fruit or vegetable has everything we need, but together they offer a wide range of health benefits. The American Institute for Cancer Research (AICR) has been campaigning for years to get Americans to adopt what AICR calls The New American Plate. They urge people to fill at least two-thirds of the plate with a variety of plant foods like fruits, vegetables, whole grains and beans, and leave the remaining one-third of the plate (or less) for animal protein. This approach remodels meals so they are higher in fiber and lower in saturated fat and calories than the traditional American meal. This apple and pork stir fry with ginger is one way to add some fruits and vegetables to your dinner.

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