31. BBQ Chicken Pita Pizza
4 whole wheat (again, I prefer Sahara Brand) pitas
1 lb chicken breast, cut into strips
1/2 cup bbq sauce (I use a splenda-sweetened variety because its soo much lower calorie)
1 cup shredded part skim mozzarella cheese
1/2 c red onion, cut into very thin slices
1 can sliced black olives
1 cup broccoli, just the very tops, chopped finely (optional - but I love it)
Italian Seasoning
Salt and Pepper to taste
Cooking spray
Season the chicken breasts with salt and pepper, and bake or grill until cooked through. Set aside. You can use deli chicken breast for this also to save time, just get the equivalent of 1 lb raw, or 480 calories worth.
Preheat your oven to 400 degrees. Lay out the pitas on a cookie sheet sprayed lightly with cooking spray. Alternately, if your kitchen has a pizza stone, place it in the oven to preheat and assemble the pizzas on a cutting board or other work surface.
First, spoon 2 tbsp of the sauce onto each pita, and spread with the back of a spoon. Sprinkle 1/8 c of mozzarella on top of each, then layer the chicken, onion, black olives, and broccoli. Add a pinch of italian seasoning on top of each pizza. Sprinkle the tops with the remaining cheese (another 1/8 cup each).
Place in oven (or carefully transfer to pizza stone). Pizzas are done when the pita is crispy, the cheese is melted, and the toppings are heated through. This goes fabulously with a side salad.
(Shortcuts are used like bagged coleslaw mix and rotisserie chicken, but of course, you can take the longer route and shred your own cabbage and carrot, or cook some boneless chicken breasts if you want to).
Rotisserie Chicken from the deli, or leftover cooked chicken
(A little or a lot, doesn't matter, usually I use about 1.5 to 2 cups to make a very large salad. I also have used thinly sliced leftover steak in place of the chicken. That's great too)
1 bag coleslaw mix
1 bunch green onions/scallions trimmed, and sliced small (either on the diagonal or strait across, and try to buy nice ones so you can use a lot of the green)
1 small, single serving package, or a 3-4 tablespoons, of sunflower seeds, sliced almonds, cashews, or roasted peanuts (if I use cashews or peanuts, smash them into smaller bits with a meat mallet before opening the package -wrap in a towel first, so if the bag breaks you're not showered with nut bits)
1 bunch of cilantro, chopped fine (pull the leaves off the tough stems first. It doesn't matter if you get the tiny stems, but the center stems are tough)
optional - fresh mint and/or fresh basil leaves, chopped (roll leaves in a bunch and chop - I usually don't use these because they're hard to find in our area looking good enough at an affordable price. But when I can find them, it makes an impressive addition to the salad
also optional a package of "spring greens," "field grens," or "baby greens" (bright bits of small lettuces, spinaches, and endives)
Dressing
If you can find it in the grocery store you can use bottled fish sauce based dipping sauce for thai eggrolls. If not use another oriental bottled dressing that's low in calories, or here's an easy recipe
3 tbs peanut or canola oil
1/3 cup rice wine vinegar (white vinegar will be too sharp, but if you want to add a little water and more sweatener, it's ok in a pinch)
3 tbs fish sauce (this makes a great worcesteshire substitute in american dishes too)
1 tbs soy sauce
sweetener to taste (I use about 1 tbs of Splenda)
Mix (or open) dressing.
Toss dressing with all ingredients in a large bowl.
This dish was adapted from one that called for a brick of ramen noodles, crushed and added to the top of the salad with the nuts as a garnish, or mixed in right before serving, so they noodles would be crunchy. If you can find baked, not fried ramen or other low calorie crispy noodle, they're a nice touch, but not necessary. I never use them. This salad always gets rave reviews at potlucks.
34. Quick Chicken Minestrone
Poach 12 oz chicken breast in 3 – 4 cups chicken broth. Remove chicken from broth and cut up/remove from bones.
Add back to pot with:
1 cup frozen mixed veggies
1 medium onion, chopped
15 oz can kidney beans
15 oz can italian stewed tomatoes
½ cup small pasta (tubetti or other)
salt, pepper, basil, thyme, goya adobo
Simmer until pasta is soft.
35. Poor Folks' Soup
Simmer chicken pieces in salted water to cover about 40 minutes until tender. Pick meat and return to stock. Add 1 cup chopped cabbage, 1 potato cut up, 1 pkg frozen limas. Cook 20 minutes. Add tomato something (sauce, canned tomatoes, fresh, just enough to turn broth orange). Simmer 15 minutes.
Last edited by Schmoodle; 09-21-2007 at 07:54 PM.
Reason: Ooops, AuntieChuChu is 33.
Chicken pieces (lean pork also works well)
11/2 cup catsup
sliced onion and bell pepper (optional)
1 can diet cola (better if sweetened with something other than aspartame, because it breaks down with prolonged heat, but it doesn't cook long enough to be a problem)
Bake or simmer on stovetop until meat is cooked thoroughly, and tender.
variations:
instead of catsup, use bbq sauce or terriyaki sauce
instead of cola, use cherry cola, doctor pepper, orange, ginger ale...
36. Chicken with portabello mushrooms served with Spaghetti squash - this is good enough for company
The amounts vary, depending on how many you are cooking for.
-Boneless chicken breast, cut into strips
-a large onion, sliced
-portobello mushroom caps, sliced
-thinly sliced peppers (optional)
-about 4 or 5, according to your likes, fresh garlic cloves, crushed
-jarred fat free marinara sauce
-Spaghetti squash, cooked in the oven til tender.
Brown the onion and peppers (if using) in cooking spray in a large, non-stick skillet. When browned add the mushrooms and garlic. Brown further. Remove to a bowl. Now brown the chicken breast strips. When browned return veggies back to the pan. Add the cooked squash, some marinara sauce, appox. 1/2 cup, some pepper and oregano if you like. Mix togethe and heat through.
6 chicken breast halves without skin
dash of pepper
paprika to taste
20 oz can pineapple chunks, drained
2 T Dijon mustard
2 T soy sauce
1 garlic clove minced
Arrange chicken in bottom of crockpot. Sprinkle with pepper and paprika. In a small bowl combine pineapple, mustard and soy sauce. Pour over chicken. Add minced garlic. Cover and cook on low 7-9 hours or high 3-4 hours. Makes 6 serving.
Per Serving: 194 Calories; 2g Fat; 28g Protein; 1g Fiber.
38. Roast Chicken with Grape and Bleu Cheese Salad
2 small heads Boston or Bibb lettuce, torn into pieces
4 stalks celery, sliced on the diagonal
1/2 red onion, finely chopped
2 cups (about 1/2 lb) green grapes, halved
3 ounces crumbled blue cheese
2 T fresh lemon juice
2 T white wine vinegar
1/3 cup extra-virgin olive oil
salt and pepper
4 roasted chicken breast halves, meat thickly sliced
In large bowl, combine lettuce, celery, onion, grapes, and blue cheese. In a small bowl, whisk together lemon juice, vinegar, oil, 1/2 tsp salt, and 1/4 tsp pepper. Serve salad with vinaigrette. Serves 4 - 6.
Note: the original recipe called for rotisserie chicken, but I used grilled chicken breasts and I also used bottled vinaigrette.
40. My grandmother's Chicken Salad
Stew a whole chicken, cool, pick meat off of bones, and chop into small pieces (the smaller the better). Finely chop a few stalks of celery and add to chicken. Mix with mayonnaise to desired consistency (Reduced fat works fine), salt and pepper, a big splash of cider vinegar, and a spoonful of sugar or sugar substitute.
This is so fun! I'm going to try to come up with more, and when we get to 101, I'm going to cut and paste into a big chicken cookbook!
Ingredients
6 skinless, boneless chicken breasts
5 teaspoons garlic salt
1 cup cider vinegar
Directions
1. Preheat oven to 350 degrees F (175 degrees C).
2. Place chicken breasts in a 9×13 inch baking dish. Sprinkle with garlic salt, then pour vinegar over all.
3. Bake at 350 degrees F (175 degrees C) for 35 minutes or until chicken is browned and cooked through, and juices run clear.
0.5 cup uncooked white rice
1 pound skinless, boneless chicken breast meat - cut into cubes
1 large green bell pepper, chopped
1 onion, chopped
2 teaspoons chili powder
1 teaspoon garlic powder
1 (14.5 ounce) can chicken broth
1 (15 ounce) can whole kernel corn, undrained
1 lime
Combine rice and 1 cup water in a small saucepan. Bring to a boil, then reduce heat, cover and simmer 20 minutes, until rice is tender.
Coat a large saucepan with cooking spray and place over medium heat. Cook chicken, bell pepper, onion, chili powder and garlic powder 5 minutes, stirring often. Pour in broth and corn. Stir in 1 cup cooked rice. Bring to a boil, then reduce heat and simmer 10 minutes, until chicken is no longer pink. Serve with lime wedges.
(and actually, I always keep the rice/pasta and soup separate until right before serving, because for whatever reason if I store them together the grain soaks up all the moisture and it turns out like a casserole with bloated pasta/rice )
1. Cut the chicken into smallish pieces that cook quickly.
2. Fry one medium red onion cut into strips, garlic to taste, add carrots sliced lengthwise.
3. When the onions are white add in half a cup of white or red vinegar, some lemon, pepper, cumin, and laurel leaves, salt to taste (I don`t add any). Add chicken and cover.
Serves 5 (2 each)
1 (7.5 oz.) can of refrigerated homestyle or buttermilk biscuits
1 cup (5 oz.) diced chicken breast
1 (10 1/2 oz.) can healthy request cream of chicken soup
scant 2/3 cup (2 1/2 oz) shredded kraft reduced-fat cheddar cheese
1 teaspoon dried parsley flakes ( or other seasonsings like oregano and basil)
1/4 teaspoon black pepper
Preheat oven to 400 degrees. Separate biscuits and place each biscuit in a cup of an ungreased 12-hole muffin pan, pressing dough up sides to edge of cup. In a medium bowl, combine chicken, chicken soup, cheddar cheese, parsley flakes, and black pepper. Mix well to combine. Evenly spoon chicken mixture into prepared biscuit cups. Bake for 12 to 15 minutes or until golden brown. Remove from oven. Place muffin pan on a wire rack and let set for 2-3 minutes. Serve at once.
Per serving: 230 calories, 6 gm fat, 2 gm fiber. Points per serving : 5
Serving size - 2 each.
44. Crockpot Cranberry Chicken
Serves 8
1 1/2 pounds boneless skinless chicken breast halves
16 ozs cranberry sauce -- whole or jelly
8 oz. fat-free French salad dressing -- or Catalina
1 pkt onion soup mix -- optional
Spray the crockpot with Pam. Mix together all ingredients in crockpot except for the chicken, then add the chicken and mix to coat with the sauce. Cook for 6-8 hours on LOW.
1 t vegetable oil
1/2 cup chopped red onion
1 1/2 t minced fresh or 1/2 t dried thyme
1/2 t salt, divided
4 (4 oz) boneless, skinless chicken breasts
1/3 cup seedless raspberry preserves
2 T balsamic vinegar
1/4 t black pepper
1. heat oil in large nonstick skillet over medium-high heat until hot. Add onion; saute' 5 minutes. Sprinkle thyme and 1/4 t salt over chicken. Add chicken to pan; saute' 6 minutes on each side or until done. Remove chicken from pan; keep warm.
2. Reduce heat to medium. Add 1/4 t salt, preserves, vinegar, and pepper to pan, stirring constantly until preserves melt. Spoon sauce over chicken, and serve immediately.
Yield: 4 servings (1 breast and 2 T of sauce)
nutritional info:
calories: 213
fat: 2.6 g
protein: 26.5 g
carb: 20.1 g
fiber: .6 g
cholestrol: 66 mg
40. Fiesta Chicken Soup
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