4 chicken breasts
6 TBS soy sauce
6 TBS honey
3 TBS white vinegar
1 1/2 tsp dried thyme
1 1/2 tsp paprika
1/2 tsp cayenne pepper
1/2 tsp ground allspice
1 tsp pepper
Preheat oven to 375°. Combine soy sauce, honey, vinegar, thyme, paprika, cayenne pepper, allspice and pepper in a shallow baking dish; mix well.
Pierce both sides of each chicken breast with a fork.
Place in baking dish; turn chicken several times using tongs.
Bake chicken, basting several time with sauce, for 30 min.
Serve over rice or chill breasts and slice into thin strips for chicken salads or wraps.
5 POINTS each
from Cooking Light
4 skinned boned chicken breast halves
1 large egg, lightly beaten
1/2 cup Italian-seasoned breadcrumbs
2 tablespoons butter or margarine, melted
1-3/4 cups spaghetti sauce
1/2 cup (2 ounces) shredded mozzarella cheese
1 tablespoon grated Parmesan cheese
1/4 cup chopped fresh parsley
Place chicken between two sheets of heavy-duty plastic wrap; flatten to 1/4 inch thickness, using a meat mallet or rolling pin.
Dip chicken in egg, and dredge in breadcrumbs.
Cook chicken in butter in a large skillet over medium-high heat until browned on both sides. Spoon spaghetti sauce over chicken; bring to a boil. Cover, reduce heat, and simmer 10 minutes.
Sprinkle with cheeses and parsley, cover and simmer 5 additional minutes or until cheeses melt.
Yield: 4 Servings
2004 Bake-Off rip-off recipe
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 :^:
Chicken "Pepper Steak"
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. :)
Chicken Chile Spaghetti
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.
chicken and feta burgers
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~ ))
3/4 cup feta cheese, crumbled
1T dried Oregano
3/4 garilc powder
mixed everything together in a bowl and made 8 patties.....this doubles the recipe. grilled for 7 minutes on both sides.
i didnt use the roasted peppers or olives instead i used lettuce, tomato, and red onion. topping the chicken burgers with 2 tsp. honey dijon sauce.
Honey Dijon Sauce - Taste adjustable, this is just the basic recipe.
3T Dijon mustard
1/4 tsp oregano
combine thoroughly and serve.
Mauvaisroux this is my first recipe post if you have any suggestions on how to do this to make it an easier read it would be appreciated.
p.s i dont know how to get my MasterCook breakdown here... hint hint hint
Lemon Yogurt Chicken
if you love that crisp, light, tinglie, fresh taste.....your going to love this.
Yogurt Lemon Chicken (4 Points)
Recipe By :Fast & Healthy Magazine pg 61 (Mar/Apr 1995)
Serving Size : 4 Preparation Time :0:00
Categories : Poultry
Amount Measure Ingredient -- Preparation Method
-------- ------------ --------------------------------
1 cup nonfat plain yogurt
1 1/2 teaspoons lemon pepper seasoning
1 1/2 teaspoons grated lemon peel
1 teaspoon dried dill weed
4 boneless skinless chicken breast halves
2 tablespoons chopped fresh parsley
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. )
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
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
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.
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
Honey Dijon Chicken
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
Easy Pad Thai
6-oz boneless, skinless chicken, cut in 1-in. cubes
8-oz. rice noodles
1/4 cup low-salt chicken broth
3 tablespoons ketchup(can use sugar free)
3 tablespoons fish sauce
1 tablespoon loy sodium soy sauce
1 tablespoon sugar substitute
1 tablespoon peanut oil
1 large egg, lightly beaten
2 cloves garlic, minced
2 cups mung bean sprouts
2 stalks scallions, cut in 1/2-in. slices
3 tablespoons unsalted peanuts, chopped
6 pieces lime wedge
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.
Citrus roasted turkey breast
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.
Serves 4; Cal 125, Fat 0.8 g, Fiber 0.2 g., Chol 72 mg., Sod 47 mg
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.
Serve over hot buttered noodles.
Nutritional Informaton Per Serving :
144 Calories; 7g Fat; 1g Protein; 14g Carbohydrate; 4g Dietary Fiber; 0mg Cholesterol; 337mg Sodium.
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