Yesterday the winners of the Pillsbury Bake-Off were announced and the recipes, along with those of all the finalists, were put up on their web site.
I found one that sounded good but was too high calorie ( Mushroom Crab Asparagus Tart - 380 cal. for 1/8 serving - http://www.pillsbury.com/bakeoff/re...?recipeID=42862 ) and too pricey, so I made my own modified version of it with ingredients I already had. Mine turned out more like a casserole than a tart, but I like it and its much lower cal. (205 for 1/6 serving). I don't have a name for it but its basically a
Green Bean Casserole
1.5 - 2 c. fresh green beans, cooked and cut into bite size peices
1/2 small onion, slivered
1 pat margarine (about 1/2 tbsp.)
2 - 7oz cans cut mushrooms
1/2 c. granulated soy
1/4 tsp. ground black pepper
1 c. shredded cheddar cheese
1 tsp. chicken boullion granules
1 - 4.5 oz can chicken breast meat
2.5 tbsp. chive and onion cream cheese
1 - 16oz carton egg whites
1 tbsn. fresh chives, chopped
1/2 tbsp. Ms. Dash (or preferred seasoning)
Drain mushrooms in colander reserving 1/2 c. liquid. Heat mushroom liquid in microwave about 1-2 min. Add boullion. Add liquid mixture to soy and let stand. (this step may be modified depending on the type of soy you use. The next time I make this I will be omitting the extra liquid and adding the boullion to the eggs.)
Preheat oven to 375 degrees. Spray cooking dish with non-stick spray. (I used a shallow, oval Pyrex 1.8 liter white Classic French style with plastic lid). Toss mushrooms with soy and line bottom and side of pan. Sprinkle with pepper. Spread cheddar evenly over bottom layer, followed by green beans, and then chicken.
Meanwhile in small skillet melt butter over med. heat and gently saute onions.
In mixing bowl or blender, combine egg whites, cream cheese, sauted onions, 1/2 of cut chives, and Ms. Dash. Blend well (if hand blending the cream cheese may still be lumpy, that's OK).
Pour egg mixture evenly over dish and and bake 40 to 50 minutes (may vary with metal pans, other variables,etc.) until set in center and edges are beginning to brown. Remove from oven and sprinkle remaining chives over top and let stand 10 min. before serving.
If using 1.8 liter shallow ceramic cooking dish, makes 6 servings at 205 calories.
NOTES: The original recipe is for a tart, so it probably had a crispier bottom than this one. Here, the soy is not crispy, but rather like tofu, taking on the texture and flavor of the rest of the dish.
I will definitely make this again, with an eye toward more experimentation!
-- P.S. -- If you're in a hurry and don't feel like layering, just mix everything together and have a baked fritatta :^:
08-05-2004, 11:16 AM
1 tablespoon vegetable oil
4 boneless, skinless chicken breasts
1 teaspoon seasoning salt
1/2 teaspoon onion powder
2 teaspoons minced garlic
1/2 cup soy sauce, divided
1 large onion, cut into long slices
2 tablespoons cornstarch
2 1/2 cups water
1 green bell pepper, sliced
4 roma (plum) tomatoes, seeded and chopped
Heat oil in a large skillet over medium heat. Season chicken with salt and onion powder, and place in skillet. Cook for about 5 to 7 minutes, then add the garlic, 4 tablespoons soy sauce, and half of the sliced onion. Cook until chicken is no longer pink, and the juices run clear.
Dissolve cornstarch in water in a small bowl, and blend into the chicken
mixture. Stir in 4 tablespoons soy sauce, bell pepper, tomatoes, and remaining onion. Simmer until gravy has reached desired consistency.
Serve over rice if desired. :)
08-05-2004, 11:22 AM
1 (2 to 3 pound) whole chicken
12 ounces vermicelli pasta
3/4 cup butter
4 stalks celery, chopped
1 clove garlic, minced
1 onion, chopped ( chopper )
1 green bell pepper, chopped
2 (10 ounce) cans diced tomatoes with green chile peppers
1 pound processed cheese, cubed
2 (4.5 ounce) cans sliced mushrooms
Place whole chicken in large pot or Dutch Oven and cover with water. Bring to a boil, reduce heat and simmer 40 to 60 minutes, until tender. Remove chicken from pot, reserving broth. Skin and bone chicken; set meat aside.
Preheat oven to 350 degrees F (175 degrees C).
Bring chicken broth to a boil. Stir in pasta and cook 8 to 10 minutes, until al dente. Remove pasta from pot and set aside.
In a large skillet over medium heat, melt butter. Cook celery, garlic, onion and bell pepper in butter until tender. Toss celery mixture with pasta, diced tomatoes and green chiles, processed cheese, sliced mushrooms and chicken meat. Place in 9x13 inch baking dish. Pour reserved chicken broth over to moisten.
Bake in preheated oven 20 minutes, until hot and bubbly.
08-06-2004, 12:33 AM
this was so fabulous! first time outta the gate i made it for guest's....they loved it too!! i will post the original recipe and how i barely tweeked it...
Feta-Stuffed Chicken Burgers
POINTS® value | 5
Servings | 4
Preparation Time | 15 min
Cooking Time | 16 min
Level of Difficulty | Easy
main meals | Salty feta cheese adds a kick to these poultry-based burgers – nobody will miss the beef.
1 pound uncooked ground chicken breast
1 Tbsp fresh oregano
1/4 tsp garlic powder
7 Tbsp feta cheese, crumbled
4 small wheat pita(s)
4 piece lettuce, romaine
2/3 cup roasted red peppers, sliced (without oil)
5 small olive(s), black, sliced (about 4 tsp)
Preheat grill or broiler.
Mix chicken, oregano, garlic powder and feta together in a medium-sized bowl; divide mixture into four balls and then press them gently into patties.
Grill or broil patties until internal temperature of burgers reaches 165°F, about 7 to 8 minutes per side.
Serve each burger in a pita with a lettuce leaf, 1/4 of peppers and 1 teaspoon of olives.
**Tweeked: i bought a 2 kilo bag of frozen boneless, skinless chicken breast. thawed them then sliced, diced, and used the smaller container for my blender to "grind" it as much as possible. (( the butcher wouldnt do it for me when i tried to purchase fresh, and they dont sell ground turkey or chicken here in austria. had to get creative ~wink~ ))
Heat oven to 425°F. Spray 13x9inch (3-quart) baking dish with nonstick
cooking spray. In small bowl, combine yogurt, lemon pepper seasoning, lemon
peel and dill; mix well.
Cut each chicken breast half horizontally to but not through opposite side.
Open breast halves to he flat, butterfly style; place in spray-coated dish.
Spoon half of yogurt mixture over chicken. Turn chicken over, spoon
remaining yogurt mixture over chicken to coat other side.
Bake at 425°F for 14 to 16 minutes or until chicken is tender and no longer
pink. Sprinkle with parsley.
i normally serve this with a spinach, mushroom, artichoke casserole (recipe in salad and sides) and lemon chicken flavored rice. ( while water is boiling i toss in a chicken boullion cube and some lemonpepper along with a 1/4 tsp of the zest. )
08-16-2004, 12:39 PM
PREP TIME: 8 minutes
COOKING TIME: 14 minutes
1/4 cup all-purpose flour
1/4 tsp salt
1/4 tsp black pepper
1 lb boneless, skinless, chicken breast cutlets (about 1/4" thick)
4 tsp olive oil
1 can (14.5 oz) diced tomatoes primavera (with zuchinni, bell peppers, and carrots)
*In shallow bowl, combine flour, salt, and pepper. Coat chicken with seasoned flour and tap off excess.
*In large nonstick skillet, heat 2 teaspoons of the oil over medium-high heat. Brown half of the cutlets 3 minutes per side or until no longer pink and juices run clear. Remove to large plate and cover with foil. Repeat with remaining oil and cutlets.
*Add tomatoes (with juice) to skillet and simmer and 2 minutes.
*Divide cutlets equally among 4 plates and spoon an equal portion of sauce over top. Serve with orzo.
Makes 4 servings
PER SERVING (WITHOUT ORZO) 244 cal, 28 g pro, 17 g carb, 6 g fat, 1 g sat fat, 66 mg chol, 2 g fiber, 693 mg sodium
08-18-2004, 02:23 PM
For you fried chicken lovers try this one. It is the best I have ever had and way low in cals and fat. Hope you enjoy this much as my dh and I do.
SOUTHERN FRIED CHICKEN
1/2 C FAT FREE BUTERMILK
2-3 DROPS HOT PEPPER SAUCE
1 C CRUSHED CORNFLAKES
6 TBL FLOUR
1/2 TSP SALT
1/2 TSP PEPPER
4 CHICKEN BREASTS NO SKIN
NONCOOK SPRAY LIKE PAM
PREHEAT OVEN TO 400, SPRAY LARGE BAKING PAN WITH NONCOOK SPRAY
IN SHALLOW BOWL COMBINE MILK AND PEPPER SAUCE. iN A ZIPLOC BAG COMBINE CORNFLAKES, PEPPER, SALT, FLOUR. DIP CHICKEN IN LIQUID MIXTURE AND SHAKE IN DRY UNTIL COATED. LAY IN PAN AND SPRAY WITH NONCOOK SPRAY. BAKE 30 MIN, TURN OVER, SPRAY OTHER SIDE, BAKE, 15-20 MINUTES LONGER.
229 CAL 2 G FAT 5 WW POINTS PER SERVING
08-18-2004, 06:45 PM
Baked Chicken with Peaches
Serves 8 servings
Prep time: 10 minutes
Cook time: 35 minutes
Total time: 45 minutes
Calories from Fat: N/A
Total Fat: 2.87 g
Saturated Fat: N/A
Total Carbohydrate: 32.56 g
Dietary Fiber: N/A
Protein: 24.89 g
Vitamin A: N/A
Vitamin C: N/A
8 skinless, boneless chicken breast halves
1 cup brown sugar
4 fresh peaches - peeled, pitted and sliced
0.125 teaspoon ground ginger
0.125 teaspoon ground cloves
2 tablespoons fresh lemon juice
1. Preheat oven to 350 degrees F (175 degrees C).
2. Place chicken in a lightly greased 9x13 inch baking dish and sprinkle with 1/2 cup of brown sugar. Place peach slices over chicken, then sprinkle with remaining 1/2 cup brown sugar, ginger, cloves and lemon juice.
3. Bake at 350 degrees F (175 degrees C) for about 30 minutes, basting with juices, or until chicken is cooked through and juices run clear.
09-23-2004, 11:56 PM
I'm posted this on another thread. I'm not sure if that was the right place for it, so I am posting it here too.
Low Fat Chicken Wraps
skinless, boneless chicken breast (cut into strips)
1 Green pepper
1 med. Onion
Fajita seasoning (optional)
low-fat or fat free cheese (whatever kind you like)
Fat free sour cream OR low-fat ranch dressing
Fat free tortillas (1=70 calories)
salt & pepper to taste
Cook the chicken in a teflon skillet (no oil needed). You may want to add a small amount of water when cooking the chicken. Cut up your onions and green peppers. After the chicken is done, add the onion, green peppers and seasonings to the chicken. Steam it for a few minutes (add a little water if needed). Warm your tortillas (oven or microwave)
You can add just about any veggie to this. I add them all but if you don't like something just leave it out.Everything is optional. Place a small amout of chicken mixture on a tortilla, add the lettuce, salsa, cheese, sour cream or low-fat ranch dressing (either way it's good), salsa and jalepenos. ENJOY! :hun:
My kids love this and I do too. :T
06-21-2005, 03:09 PM
4 boneless, skinless chicken breast halves
1 cup unsweetened apple juice
1 tablespoon each Dijon mustard and lemon juice
1 large shallot, minced
1/2 teaspoon dried thyme
1/4 teaspoon dried rosemary
1/8 teaspoon black pepper
2 teaspoons olive oil
1/4 cup low-fat sour cream
1 teaspoon each honey and cornstarch
Combine apple juice, dijon mustard, lemon juice, shallot, thyme, rosemary, and black pepper in a small bowl. Set aside.
In a medium skillet over medium-high heat up the olive oil. Add chicken breasts and cook for 2 to 3 minutes on each side, until lightly browned. Then add the apple juice mixture to the pan. Reduce heat to medium. Simmer, covered, for 5 to 7 minutes, until chicken is no longer pink. Remove chicken from skillet and keep warm but keep the leftover liquid in the skillet.
Gently boil remaining liquid in the skillet for 3 minutes, until slightly reduced in volume. Mix the sour cream, honey, and cornstarch in a small bowl until well blended then add the mixture to the skillet. Cook and stir until sauce is bubbly and has thickened. Pour sauce over warm chicken and serve immediately.
Makes 4 servings
Per serving: 203 calories; 4.4 grams fat; 0.2 gram fiber; WW Pts: 4
Bring a large pot of water to a boil. Add the rice noodles and cook according to package directions; drain and set aside.
In a small bowl, combine the chicken broth, ketchup, fish sauce, soy sauce, and sugar substitute.
Heat a large nonstick skillet or wok over medium-high heat. Swirl in 1 teaspoon of the peanut oil, then add the egg. Cook, stirring, until firm, about 2 minutes. Transfer to a small bowl and set aside.
Return the skillet to the heat and add the remaining 2 teaspoons of peanut oil, add the garlic to the pan, and sauté for 30 seconds. Add the chicken and cook, stirring occasionally, until opaque, about 5 minutes. Stir in the scallions and cook 1 minute. Add the cooked noodles, egg, and the chicken broth mixture to the pan and cook, tossing well to mix, until heated through, about 2 minutes. Remove the pan from the heat and stir in the bean sprouts.
Transfer to a serving plate and garnish with chopped peanuts and lime wedges.
11-30-2005, 02:51 PM
1 frozen bone-in turkey breast (4-5 pounds), thawed
Pinch of parsley, finely chopped
Pinch of fresh thyme, finely chopped
Pinch of fresh rosemary, finely chopped
Pinch of freshly ground black pepper
Pinch of paprika
Rinse the thawed turkey and pat dry with paper towels.
In a medium bowl, combine the parsley, thyme and rosemary. In a small bowl Grate the oranges and lemon peel and set the oranges and lemon aside. Then add the grated peels to the herb mixture and toss until combined. Rub the herb mixture over the skin of the turkey.
Place the turkey on the middle rack of the oven in a large roasting pan.
Cut the oranges and lemon in half and squeeze their juices over the turkey. Then sprinkle theturkey with the pepper and paprika.
Insert a meat thermometer in the thickest part of the breast. Roast turkey loosely covered with foil during roasting to avoid over browning., at 325F for 2 hours then remove foil and roast for another 1/2 hour until lightly browned or until the thermometer registers 170 degrees to 175 degrees. Baste turkey often with the pan juices. Remove and discard the skin before serving.
1/2 pound wide egg noodles -- (8-oz. bag)
4 skinless, boneless chicken breasts
1 tablespoon olive oil
1 medium onion -- peeled and coarsely chopped
2 garlic cloves -- minced or more to taste
2 carrots -- sliced 1 bell pepper -- seeded and sliced
29 ounces Italian Seasoned Tomatoes -- (two 14 1/2-oz. cans)
2/3 cup white wine -- or chicken broth
2 teaspoons Worcestershire sauce
1 cup ripe olives -- sliced in half
2 bay leaves
2 teaspoons dried basil -- crushed
1/4 teaspoon dried oregano -- crushed
salt and pepper -- to taste
1 tablespoon cornstarch -- dissolved in 3 tablespoons cold water -- needed after cooked
Cut chicken up into good size chunks or strips. Heat oil in non-stick deep skillet or pot. Stir-fry chicken, onions, peppers, garlic and carrots until chicken is done and vegetables are tender-crisp. Add tomatoes,wine, Worcestershire sauce, bay leaves, salt, pepper, basil and oregano. Stir in olives.
Bring to a boil, cover, and reduce heat and simmer until vegetables are tender. Bring back to a boil and stir in dissolved cornstarch stirring constantly.
gmaone I tried your fried chicken recipe with cornflakes..but i used frosted flakes instead since it was all I had. It was delicious!! The sweetness of the frosted flakes was nice.
09-25-2007, 09:07 PM
2 teaspoons olive oil
4 chicken breast halves on the bone, skin removed
1/2 medium onion, minced
2 cloves garlic, minced
1 − 14 1/2 ounce can cut−up tomatoes
1/2 teaspoon cinnamon
1/4 teaspoon cayenne pepper
Salt and black pepper to taste
1/2 cup Greek olives, cut in half and pitted
1 tablespoon lemon juice
1/4 cup minced parsley
In a large nonstick skillet, heat olive oil over medium heat.
Brown chicken on both sides. Add onion and garlic; cook 2 minutes.
Add tomatoes with their liquid to the pan with the cinnamon,
cayenne, salt, pepper and olives. Simmer, covered, 15 minutes.
Turn chicken and continue cooking 10−15 minutes, until chicken
tests done. Remove chicken to a warm platter. Bring sauce to boil
with lemon and parsley. Boil a few minutes until slightly
thickened. Pour over chicken. Serve with rice or noodles.
09-25-2007, 09:09 PM
Colorful Chicken Stew
1 lb. boneless skinless chicken breasts, cubed
1 (14 1/2 oz.) can Italian diced tomatoes, undrained
2 medium potatoes, peeled and cut into 1/2−inch cubes
5 medium carrots, chopped
3 celery ribs, chopped
1 large onion, chopped
1 medium green bell pepper, chopped
2 (4 oz.) cans mushroom stems and pieces, drained
2 low−sodium chicken bouillon cubes
Artificial Sweetener equal to 2 tsp. sugar
1 tsp. chili powder
1/4 teaspoon pepper
1 tablespoon cornstarch
2 cup cold water
In a 5−quart crockpot, combine the first 12 ingredients.
In a small bowl, combine cornstarch and water until smooth. Stir into
chicken mixture. Cover and cook on LOW for 8 to 10 hours or until
vegetables are tender.
Nutritional Analysis: One 1−cup serving equals: 123 calories,
209 mg sodium, 25 mg cholesterol, 16 gm carbohydrate, 11 gm protein,
1 gm fat, 3 gm fiber.
Diabetic Exchanges: 2 vegetables, 1 very lean meat, 1/2 starch.
09-25-2007, 09:09 PM
Zucchini Stuffed Chioken
2 tablespoons margarine
2 medium zucchini, shredded
3 slices of bread
1 egg white
1 teaspoon butter oil
1/2 cup shredded low fat Swiss cheese
4 skinless, boneless chicken breasts
1/4 teaspoon garlic salt
dash of pepper
dash of paprika
Melt margarine in a skillet and saute zucchini several minutes over
medium−high heat. Tear the bread into pieces and add to zucchini,
along with egg white, butter oil, and cheese. Stir well and remove
from heat. Season chicken breasts with spices. Put chicken breasts in
casserole sprayed with cooking spray. Spread stuffing over all four.
Cover casserole and bake at 400F for approximately 1 hour or until
chicken is tender. Or microwave for approximately 20 minutes at 60% power,turning after 10 minutes.
09-25-2007, 09:11 PM
Buffalo Chicken Strips
Blue Cheese Dip:
2/3 cup nonfat plain yogurt
2 tablespoons reduced−fat mayonnaise
2 ounces crumbled blue cheese
3 tablespoons finely chopped scallions
1/4 teaspoon coarsely ground black pepper
Chicken Strips and Celery Sticks:
1 teaspoon vegetable oil
1/2 pound skinless boneless chicken breasts, cut crosswise into
1/4 teaspoon salt
2 teaspoons butter
1 tablespoon Frank's original hot sauce
5 celery stalks, cut into 3−inch sticks
In a small bowl, whisk together the yogurt, mayonnaise and blue
cheese. Stir in the scallions and pepper and set aside while preparing
the chicken. Cover and refrigerate.
Heat the oil in a large, preferably nonstick skillet. Season the
chicken with the salt. Cook the chicken over medium−high heat,
stirring frequently, until lightly browned and cooked through,
3 to 4 minutes. Remove the skillet from the heat. Add the butter
and hot sauce to the pan and swirl until the butter barely melts
and the sauce coats the chicken.
Serve the chicken and celery sticks along with the blue cheese dip.
Provide toothpicks for spearing the chicken and dipping it in the sauce.
09-25-2007, 09:22 PM
Middle Eastern Roast Chicken
(I make this a week or so before Thanksgiving for my dormmates. This one hass a bit of a lengthy process, but it so worth it ^_^)
2 teaspoons dried orange peel or freshly grated orange zest
1 teaspoon garlic powder
1 teaspoon ground coriander
3/4 teaspoon ground cinnamon
1/2 teaspoon salt
1/4 teaspoon ground white pepper
1/8 teaspoon ground cardamom or cloves
1/8 teaspoon cayenne pepper
1−2 tablespoons canola or saffron oil
1 8−10 pound roasting chicken, capon or small turkey
Orange Scented Gravy
1−2 cups fat free and low sodium chicken broth
1/2 cup orange juice
3 tablespoons flour
1/3 cup Madeira (or 1/4 cup Kraft Catalina dressing with 1/4 cup low sodium soy sauce)
Salt and pepper for seasoning
Set oven temperature to 325 degrees. Combine the orange peel, garlic
powder, coriander, cinnamon, salt, white pepper, cardamom and cayenne
pepper together in a small bowl. Set aside a large roasting pan fitted
with a rack. Remove the giblets from inside the chicken. Discard or
reserve for another use. Rinse the bird inside and out with cold
running water. Place on a working surface and pat dry with paper
towels. Remove any visible fat with poultry shears. Very carefully
loosen the skin from around the breast, thigh, leg and neck areas with
a spoon without tearing the skin. Season the inside cavity with about
1/3 of the spice mixture. Rub the remaining mixture under the skin as
evenly as possible. Lightly oil the outside with canola oil. Tuck the
wings under the bird and tie the legs together loosely. Place in the
roasting pan and roast for 15 minutes per pound or until the internal
temperature registers 180F degrees. Use an instant read thermometer
placed between the thigh and the body without touching bone. Remove
the bird from the oven, transfer to a carving board, cover with
aluminum foil and let rest for 20 minutes before carving.
For the gravy:
Pour the pan juices into a bowl. Let the juices settle. The fat will
float to the top. Skim off the fat with a spoon or use a turkey baster
to siphon the juices from the bottom of the bowl. Add enough chicken
broth to measure 2 1/2 cups and pour into a saucepan. Add the orange
juice and bring to a boil. Mix the flour and Madeira together to make a slurry. Slowly pour into the gravy while whisking. Cook over
medium−high heat for 5−10 minutes stirring occasionally. Season to
taste with salt and pepper.
11-05-2007, 04:13 AM
SIMPLE SOUTHERN-STYLE "UNFRIED" CHICKEN
1 broiler-fryer chicken (about 3 1/4 lb.), cut up
1/2 cup Kraft Light Done Right! Ranch Reduced Fat Dressing
1 pkt. Shake 'N Bake Extra Crispy Seasoned Coating Mix
Remove skin from all chicken pieces except wings. Place chicken in resealable plastic bag. Pour dressing over chicken in bag. Seal bag, turning to coat all chicken pieces well. Refrigerate at least 30 min. to marinate.
Preheat oven to 400. Place contents of seasoning packet on plate. Remove chicken from bag, one piece at a time. Dip chicken in coating, turning to coat lightly. Arrange on baking sheet. Sprinkle any remaining coating from plate over chicken.
Bake 40 to 45 min. or until cooked through (180*F).
Makes 6 servings.
CAL 250, FAT 11g (sat 2.5g), CHOL 75mg, CARB 13g, FIBER 0g, SUGARS 2g, PROTEIN 24g, VIT A 4%DV, VIT C 0%DV, CALCIUM 2%DV, IRON 8%DV.
11-05-2007, 05:05 AM
"CHINESE TAKEOUT" LEMON CHICKEN
1 Tbsp. oil
1 lb. boneless skinless chicken breasts, cut into strips
1 pkg. (6 oz.) snow peas (about 2 cups), trimmed
1 small red pepper, cut into strips
1 pkg. (4-serving size) Jell-O Brand Lemon Flavor Gelatin
1 Tbsp. cornstarch
1/2 cup chicken broth
2 Tbsp. Kraft Zesty Italian Dressing
2 cloves garlic, minced
Heat oil in large skillet on medium-high heat. Add chicken; cook 4 min. or until cooked through, stirring occasionally. Add snow peas and peppers, cook and stir 2 min.
Mix dry gelatin mix and cornstarch in small bowl. Add broth, dressing and garlic; stir until gelatin is dissolved. Add to skillet. Reduce heat to medium; cook 3 min. or until sauce is thickened, stirring frequently.
Serve over hot cooked rice, if desired.
Makes 4 servings, 1 cup each.
CAL 300, FAT 8g (sat 1.5g), CHOL 65mg, SODIUM 350mg, CARB 26g, FIBER 2g, SUGARS 21g, PROTEIN 28g, VIT A 15%DV, VIT C 50%DV, CALCIUM 4%DV, IRON 10%DV.
11-05-2007, 07:11 AM
SAUCY PARMESAN CHICKEN
4 small boneless skinless chicken breast halves (1 lb.)
1/4 cup Kraft Light Zesty Italian Reduced Fat Dressing
1/4 cup Kraft 100% Grated Parmesan Cheese
Place all ingredients in large resealable freezer-weight plastic bag; seal bag. Turn bag over several times to evenly coat chicken with remaining ingredients. Lay flat so chicken does not overlap.
Cook now: Refrigerate chicken 30 min. to marinate. Preheat oven to 425. Remove chicken from marinade; discard bag and marinade. Arrange chicken on foil-covered baking sheet. Bake chicken 20 min. or until cooked through (165*F).
Cook later: Freeze uncooked chicken mixture up to 3 months. Remove chicken from bag, place on foil-covered baking sheet. Preheat oven to 350. Bake chicken 1 hour or until cooked through (165*F).
Makes 4 servings.
CAL 180, FAT 6g (sat 2.5g), CHOL 75mg, SODIUM 430mg, CARB 1g, FIBER 0g, SUGARS <1g, PROTEIN 27g, VIT A 0%DV, VIT C 0%DV, CALCIUM 10%DV, IRON 4%DV.
12-18-2007, 04:38 PM
My I made this last Saturday for a holiday dinner party. Its complex and DELICIOUS enough to entertain with, and also quite impressive. Although its very healthy, its does NOT taste so and was very hearty, perfect for the freezing, snowy day that Saturday was. I cannot express how much my guests and I love this dish! I got this from the Julia Child cookbook, "From Julia Childs Kitchen". You may chose not to use lardons, I did, only because they add so much flavor as they suck up all the wine and cognac, but I made sure to boil the fat out 4 times first. If you are unfamiliar with this French cooking technique, Google it.
Coq Au Vin
by Julia Child
Serves 4 to 6
lardons, cut into 1/4 by 1 1/2-inch strips (optional)
2 or more
2 1/2 pounds
ready-cut frying chicken (a selection of parts, or all of one kind), thoroughly dried
Cognac or Armagnac
Salt and pepper
imported bay leaf
16 to 20 small
white onions, peeled
red wine (Burgundy, Côtes du Rhône, or Pinot Noir)
About 2 cups
brown chicken stock or beef bouillon
1 or 2 cloves
garlic, mashed or minced
About 1 tablespoon
fresh mushrooms, trimmed, washed, and quartered
1. If you are using lardons, sauté several minutes in 2 tablespoons oil in a heavy-bottomed casserole until lightly browned; remove lardons to a side dish and leave fat in pan. (Otherwise, film pan with 1/8 inch of oil.)
2. Heat fat or oil in pan to moderately hot, add chicken, not crowding pan; turn frequently to brown nicely on all sides. Pour in the Cognac, shake pan a few seconds until bubbling hot, then ignite Cognac with a match. Let flame a minute, swirling pan by its handle to burn off alcohol; extinguish with pan cover.
3. Season chicken pieces with salt and pepper; add bay leaf and thyme. Place onions around the chicken. Cover and cook slowly 10 minutes, turning once.
4. Uncover pan and sprinkle on the flour, turning chicken and onions so flour is absorbed; cook 3 to 4 minutes more, turning once or twice.
5. Remove from heat, gradually stir and swirl in the wine and enough stock or bouillon to almost cover the chicken. Add the browned lardons, garlic, and tomato paste to the pan. Cover and simmer slowly 25 to 30 minutes, then test chicken; remove those pieces that are tender, and continue cooking the rest a few minutes longer. If onions are not quite tender, continue cooking them; then return all chicken to the pan, add mushrooms, and simmer 4 to 5 minutes. Taste carefully, and correct seasoning. Sauce should be just thick enough to coat chicken and vegetables lightly. If too thin, boil down rapidly to concentrate; if too thick, thin out with spoonfuls of bouillon.
03-04-2008, 06:23 AM
4 Great Value Frozen skinless boneless Chicken breasts
1 med orange
4 TBS Smucker's Sugar Free Orange Marmalade
spray baking pan with Pam, place chicken breasts in pan. Slice orange into thin slices, squeeze juice over top of chicken breasts. Spread one TBS of marmalade over each breast, place sliced orange ontop of marmalade. Cover with tinfoil, Bake at 350 for 50 mins. Drizzle juice in pan over top of chicken. (I used cauliflower plain and drizzled that too!)
Orange Chicken Per Serving Cals 168 Fat 6g Cholest 65mg Sodium 430mg Carbs 5g Sugars 3g Fiber 1g Protein 25g
03-12-2008, 07:59 PM
Chicken Tikka - my family's favorite chicken recipe
This wasn't a diet recipe but I switched the thighs for breasts, and use low-fat yogurt (it uses little enough I don't know how much difference that makes diet wise but that's what we have on hand these days so that's what we use). The spices are common for Indian cooking but are available in most regular grocery stores that I've seen in the spice aisle.
1-1/2 pounds chicken breasts, cut into 1-inch cubes
2 cloves garlic
1 tablespoon grated fresh ginger
2 tablespoons lemon juice
3 teaspoons ground coriander
3 teaspoons ground cumin
3 teaspoons garam masala
1/3 cup plain yogurt (or lowfat)
1 teaspoon salt
You also need wooden skewers
Soak 12 wooden skewers in water.
Put onion, ginger, garlic, juice, coriander, cumin, and garam masala in a food processor. Process until fine, like a paste. Add yogurt and salt and continue processing just until mixed up.
Thread chicken onto skewers. Put them in a large baking dish and coat the chicken on all sides with the marinade. It will get kind of pasty and will stick to the chicken when cooking so make sure all the pieces are pretty evenly coated. Cover and put in the fridge. It can be in there for just a few hours but is even better if you can get it in there the night before.
Then get the grill going or turn on the broiler and cook those yummy chicken skewers till done through, turning every so often so all the sides get browned. Again, the marinade sticks like a paste and will get cooked on it.
2 or 3 skewers makes a meal with a salad and/or some veggies on the side. Yum!
03-13-2008, 04:26 AM
This is a super easy, super versatile recipe that was a big hit in our house.
Easy Chicken Adobo
1/2 tsp olive oil
24 oz chicken
3 cloves garlic (or 3 tsp minced garlic from a jar)
2/3 cup apple cider vinegar
1/3 cup reduced sodium soy sauce
1 tsp whole peppercorns or ground pepper to taste (use green or pink peppercorns if you have them, they are a little milder)
1 bay leaf
Saute chicken in oil over med-high heat in non-stick frying pan until browned. Add garlic and saute a few minutes more. Add remaining ingredients, reduce heat, cover and simmer for 15-20 minutes. Remove cover, increase heat to med-high and continue to cook until sauce is reduced (another 10-15 min), stirring occasionally. Remove bay leaf before serving.
4 servings at 210 calories each (5g fat, 9g carbs, 33g protein).
You can cut the chicken up or leave it whole. You could use chicken thighs or drumsticks instead of breasts. You could even use pork tenderloin instead of chicken. You could also add all sorts of veggies to it (I add leeks and it came out great). Carrots, onions, celery, snow peas, broccoli, cauliflower, greens, mushrooms, baby corn, red or green bell peppers, etc. would also be good in it (basically any veggie you would put in a stir fry). If the veggies take a long time to cook, add them in the beginning after browning the chicken. If the veggies cook quickly, add them at the very end, after you uncover it for the final cooking stage. The longer you cook it, the more the sauce will cook down. I cooked it until the sauce was almost completely gone, but if you like a little more sauce, stop cooking a little sooner.
I served it with wild rice, but it would also be good with brown rice or Asian noodles.
04-19-2008, 09:44 PM
Made a great Easy Chicken Alfredo (http://allrecipes.com/Recipe/Easy-Chicken-Alfredo-II/Detail.aspx) of sorts tonight. I followed the sauce recipe below with the exception of adding minced garlic. I had "real" parm cheese, and didn't grate it into the blender, but added it to the sauce afterward. Fairly low in calories compared to the original version. Whole family loved it. I steamed broccoli, cauliflower, carrots and topped it with thin slices of red bell peppers at the end. Everyone loved it. Definitely not the rich, buttery, creamy stuff you'll get at Olive Garden, but we thought it was great!.
8 ounces dry fettuccine pasta
1 cup milk
2 tablespoons all-purpose flour
1 cup cottage cheese
1/2 teaspoon garlic powder 3 teaspoons minced onion
salt and pepper to taste
1/2 cup grated Parmesan cheese
2 cups diced, cooked chicken breast meat
1. Bring a large pot of lightly salted water to a boil. Cook pasta in boiling water for 8 to 10 minutes, or until al dente; drain, and set aside. (I boiled my veggies with the pasta at the same time.)
2. In a food processor, place the milk, flour, cottage cheese, garlic powder, onion, salt and pepper, and Parmesan cheese. Blend until smooth.
3. Transfer the blended mixture to a saucepan over medium heat. Mix in the chicken, and cook until heated through. Serve hot over pasta.
This was the posted information - I didn't double check it and of course I added lots of veggies: Calories 498 (26% from fat) | Protein 41.3g | Fat 14.9g (sat 7g) | Carbohydrate 49.1g | Fiber 2.1g | Cholesterol 79mg | Iron 3mg | Sodium 634mg | Calcium 301mg
04-25-2008, 03:03 PM
2 tbsp canola oil
2 tsp chili powder
1 tsp ground cumin
1 tsp oregano
1/4 tsp salt and pepper
4 skinless boneless chicken breatulars cut into small bitesize strips
2 onions sliced
1 red and green pepper thinly sliced
1 jalapeno pepper minced
1 cup drained and diced tomatoes
1/2 cup shredded light cheddar or monterey jack cheese
8 large whole wheet tortillas
1/2 cup shredded light cheddar or jack cheese
1/2 sour cream
in a bowl combine 1tbsp canola oil, chili powder, cumin, oregano, salt and pepper. add chicken and coat with the mixture. ( i find letting it marinate for overnight or the day makes it extra yummy!)
Heat 1 tbsp of canola oil in pan and cook chicken.
reduce heat to medium and cook onions, red, green peppers and jalapenos until tender.. 10 minutes-ish.
Put the cooked veggies in a big bowl, add in chicken, cheese and tomatoes and mix up.
Divide amoung tortillas and roll up ( i find closing the ends of the tortillas is good to do). Place them tightly into a greased 9x13 baking dish. cover with foil and cook at 400 for about 15 minutes.
remove foil, sprinkle with topping cheese and bake for 10 more minutes or until cheese is bubbly and tortillas are crisp.
Serve with sour cream
06-15-2008, 02:29 PM
My great-grandmother brought this recipe from Hungary, and it's so good! The yogurt is optional.
Chicken Paprikas (pronounced Pop-ree-kash)
Chicken breasts, boneless and skinless, cut into bite-sized chunks
big can of diced tomatoes
1 green bell pepper, chopped coarsely
minced onion (both to taste)
1 tablespoon Hungarian Sweet Paprika (if you use Hot Paprika, you will want to die.)
1/3 C plain nonfat yogurt
some olive oil
cooked egg noodles or other pasta
Add oil to large preheated saucepan (medium high heat). Brown onion and garlic. Add tomatoes and green pepper. Stir and let the peppers soften a little (should take about 2-3 minutes). Add chicken and stir. In a minute or so, add the paprika. Stir it in! It'll turn bright red. Cover the pan and lower the heat slightly. Simmer for 20 minutes, or until the chicken is done. Just before serving over the warm egg noodles, stir in the yogurt (or sour cream). Enjoy!
04-10-2009, 08:25 PM
In a skillet:
1/3 cup of water
1 cut up nectarine
1 tbsp onion soup mix
2/3 cup of frozen green beans
4oz of grilled chicken breast cubed
Cook until the nectarines are very soft, green beans are cooked and the water and soup mix have thickened.
This makes 1 serving.
Enjoy at 225 calories!
05-31-2009, 10:00 PM
if youre in the mood for just plain chicken but think its a bit boring try this:
cut into strips about 2 inches wide
roll in taco seasoning
bake @ 375 for about 15 mins or until done
08-15-2009, 10:02 PM
This has quickly became one of my favorite threads since chicken is usually my main dinner food :D
Thanks to everyone for the wonderful recipes.
01-03-2010, 03:24 PM
1 tbs. ground saffron dissolved in 2 TBSP hot water (I used a pinch of thread saffron)
1 c. fresh lime juice (about 5 limes)
2 TBSP olive oil
2 large onions, peeled and thinly sliced
2 tsp salt
2 tsp black pepper
3 lbs. boneless chicken breasts, cut into 1-1.5 inch pieces
5 medium tomatoes, halved
Juice of 1 lime
1/4 c. butter, melted
1/2 tsp salt
1/2 tsp black pepper
1. In a large bowl, combine half the saffron water and the lime juice, olive oil, onions, salt, and pepper. Beat well with a fork. Add the pieces of chicken and toss well with marinade. Cover and marinate for at least 6 hours and up to 2 days in the refrigerator.
2. Start up your grill or oven broiler.
3. Skewer the tomatoes.
4. Spear the chicken.
5. Make the baste and set aside.
6. Paint the tomatoes and chicken with the basting mixture. Grill the chicken and tomatoes 8-15 minutes. Turn frequently and baste occasionally. the chicken is done when the juice that runs out is yellow rather than pink.
NOTE: If broiling, no need to use the skewers.
Super easy, and the chicken stays moist, even when reheating the next day. Goes great with saffron rice and a coban salad.
I made this tonight and it was delicious. Great way to use the rosemary from my garden.
Rosemary Mustard Grilled Chicken Breasts
4 boneless, skinless chicken breasts
¼ cup Dijon mustard
2 tablespoons fresh lemon juice
1/3 cup extra virgin olive oil
1 teaspoon fresh garlic, pressed
1½ tablespoons minced fresh rosemary (or 1 tablespoon dried)
½ teaspoon coarsely ground black pepper
1½ teaspoons Spike Original Seasoning (optional, I used a McCormick salt free seasoning)
1. Combine the ingredients for the marinade in a bowl or measuring cup.
2. Trim the tenders from the chicken breasts. If the breasts have thin, narrow tips, trim them off, too. You can save the trimmings to make chicken broth. (I didn't trim them - just left them as they were.)
3. Cover the breasts with wax paper and pound the thicker side.
4. Make slices in the chicken breasts at about ½-inch intervals.
5. Put the chicken breasts in a Ziploc bag and add the marinade. Distribute the marinade around the chicken as evenly as possible.
6. Refrigerate the chicken for at 6 – 8 hours, turning the bag over occasionally during the day.
7. If using a gas grill, turn it on high to heat up for about 10 minutes.
8. Turn the heat to medium and grill the chicken, slit side down, for about 6 minutes.
9. Turn the chicken breasts over to cook for an additional 5 minutes.
10. Using an instant meat thermometer, check to make sure the internal temperature is 165˚.
11. When done, remove to a platter, cover with foil, and let the chicken rest for about 5 minutes before serving.
Source, including photos: kathdedon -dot- wordpress -dot- com