2 boneless chicken breast halves, skinned, cut into 1" cubes
vegetable spray
1/4 cup fresh orange juice
2 tablespoons BBQ sauce
1 cup pineapple chunks with juice (packed in their own juice)
1 teaspoon almond slice
2 cups hot cooked rice (cooked without added fat or salt)
Spray a nonstick medium skillet with vegetable spray; heat on medium-high. Add chicken, saute quickly until brown and tender. In a small bowl, combine orange juice, BBQ sauce, pineapple and juice; add to chicken, heat thoroughly, but do not boil. When hot, serve over rice; sprinkle almonds on top.
Yield: 2 servings
1 serving contains:
Cal: 490kc, Prot: 33g, Fat: 6g, Carb: 76g, Fiber: 4g, Chol: 73 mg, Sodium: 203mg
Wednesday, August 31, 2011
Italian Parmesan Baked Chicken
1/4 cup fat-free Italian salad dressing
2 boneless chicken breast halves, skinned
1 egg white, slightly beaten
1 teaspoon water
2 tablespoons grated Parmesan cheese, made with part skim milk
1/4 cup fine dry bread crumbs
1 teaspoon minced parsley
dash teaspoon pepper
1/4 teaspoon paprika
1/8 teaspoon garlic powder
Pour salad dressing into a Ziploc plastic bag; add chicken. Seal and refrigerate for 3-4 hours, turning occasionally. Drain chicken, reserving the marinade. Preheat oven to 375 degrees. Spray a shallow baking dish with vegetable spray. Ina small bowl, combine egg white and water. In small shallow dish, combine Parmesan cheese, bread crumbs, parsley, salt, pepper, and paprika. Dip chicken in the egg mixture, then in crumbs until coated. Arrange chicken in prepared baking dish, spray with vegetable spray, and pour remaining marinade over all. Bake in 375 degree oven for 40-45 minutes or until tender.
Yield: 2 servings
1 serving contains:
Cal: 205kc, Prot: 32g, Fat: 5g, Carb: 3g, Fiber: 0g, Chol: 77mg, Sodium 283mg
2 boneless chicken breast halves, skinned
1 egg white, slightly beaten
1 teaspoon water
2 tablespoons grated Parmesan cheese, made with part skim milk
1/4 cup fine dry bread crumbs
1 teaspoon minced parsley
dash teaspoon pepper
1/4 teaspoon paprika
1/8 teaspoon garlic powder
Pour salad dressing into a Ziploc plastic bag; add chicken. Seal and refrigerate for 3-4 hours, turning occasionally. Drain chicken, reserving the marinade. Preheat oven to 375 degrees. Spray a shallow baking dish with vegetable spray. Ina small bowl, combine egg white and water. In small shallow dish, combine Parmesan cheese, bread crumbs, parsley, salt, pepper, and paprika. Dip chicken in the egg mixture, then in crumbs until coated. Arrange chicken in prepared baking dish, spray with vegetable spray, and pour remaining marinade over all. Bake in 375 degree oven for 40-45 minutes or until tender.
Yield: 2 servings
1 serving contains:
Cal: 205kc, Prot: 32g, Fat: 5g, Carb: 3g, Fiber: 0g, Chol: 77mg, Sodium 283mg
Creamy Chicken and Fettuccine
2 boneless chicken breast halves, skinned
vegetable spray
1 teaspoon olive oil
3 tablespoons chopped onion
1 clove garlic, minced
1 cup evaporated skim milk
1 tablespoon unbleached or all-purpose flour
1 tablespoon white wine
2 tablespoons shredded fat-free Swiss cheese
2 cups hot cooked fettuccine
2 teaspoons Parmesan cheese, made with skim milk
Place chicken between 2 pieces of plastic wrap and pound until about 1/4" thick. Spray a nonstick skillet with vegetable spray, add oil, then heat to medium-high. Add onion and garlic; saute quickly, add chicken and continue to cook about 4-5 minutes or until chicken is tender. Removed chicken and onions; set aside and keep warm. In a small jar, combine milk and flour; shake until flour is dissolved. Slowly pour into skillet, stirring constantly and scraping sides of skillet. Continue to cook until it begins to thicken. Add wine and Swiss cheese, stirring constantly until bubbly and cheese melts. To serve: place fettuccine on plate, place chicken alongside and pour about 1 teaspoon sauce over each piece of chicken. Pour remaining sauce over pasta. Sprinkle with Parmesan cheese.
Yield: 2 servings
1 serving contains:
Cal: 493kc, Prot: 47g, Fat: 7g, Carb: 57g, Fiber: 3g, Chol: 124mg, Sodium: 367mg
Serving Suggestion: Serve with Asparagus-Raspberry Salad and hot bread
vegetable spray
1 teaspoon olive oil
3 tablespoons chopped onion
1 clove garlic, minced
1 cup evaporated skim milk
1 tablespoon unbleached or all-purpose flour
1 tablespoon white wine
2 tablespoons shredded fat-free Swiss cheese
2 cups hot cooked fettuccine
2 teaspoons Parmesan cheese, made with skim milk
Place chicken between 2 pieces of plastic wrap and pound until about 1/4" thick. Spray a nonstick skillet with vegetable spray, add oil, then heat to medium-high. Add onion and garlic; saute quickly, add chicken and continue to cook about 4-5 minutes or until chicken is tender. Removed chicken and onions; set aside and keep warm. In a small jar, combine milk and flour; shake until flour is dissolved. Slowly pour into skillet, stirring constantly and scraping sides of skillet. Continue to cook until it begins to thicken. Add wine and Swiss cheese, stirring constantly until bubbly and cheese melts. To serve: place fettuccine on plate, place chicken alongside and pour about 1 teaspoon sauce over each piece of chicken. Pour remaining sauce over pasta. Sprinkle with Parmesan cheese.
Yield: 2 servings
1 serving contains:
Cal: 493kc, Prot: 47g, Fat: 7g, Carb: 57g, Fiber: 3g, Chol: 124mg, Sodium: 367mg
Serving Suggestion: Serve with Asparagus-Raspberry Salad and hot bread
Spicy Chicken Kabobs
2 boneless chicken breast halves, skinned, cut into 1" cubes
2 tablespoon chopped onion
1 teaspoon marjoram
dash crushed red peppers
1 tablespoon Worcestershire sauce
1 tablespoon white wine
1 tablespoon rice vinegar
1 tablespoon brown sugar
1/2 onion cut into quarters
1/2 bell pepper cut into quarters
Place chicken in a Ziploc plastic bag. In a small bowl, combine onion, marjoram, red pepper, Worcestershire sauce, wine, vinegar, and brown sugar. Blend well and pour over chicken. Seal bag and refrigerate at least 30 minutes or for several hours. When ready to cook, preheat grill. Remove chicken from marinade with a slotted spoon, draining slightly, reserve marinade. Thread chicken pieces onto metal skewers, alternations with onion and bell pepper. Place skewers on hot grill; cook about 15-20 minutes, basting with remaining marinade and turning occasionally until chicken is tender.
Yield: 2 servings
1 serving contains:
Cal: 178kc, Prot: 27g, Fat: 3g, Carb: 8g, Fiber: 1g, Chol: 73mg, Sodium: 140mg
2 tablespoon chopped onion
1 teaspoon marjoram
dash crushed red peppers
1 tablespoon Worcestershire sauce
1 tablespoon white wine
1 tablespoon rice vinegar
1 tablespoon brown sugar
1/2 onion cut into quarters
1/2 bell pepper cut into quarters
Place chicken in a Ziploc plastic bag. In a small bowl, combine onion, marjoram, red pepper, Worcestershire sauce, wine, vinegar, and brown sugar. Blend well and pour over chicken. Seal bag and refrigerate at least 30 minutes or for several hours. When ready to cook, preheat grill. Remove chicken from marinade with a slotted spoon, draining slightly, reserve marinade. Thread chicken pieces onto metal skewers, alternations with onion and bell pepper. Place skewers on hot grill; cook about 15-20 minutes, basting with remaining marinade and turning occasionally until chicken is tender.
Yield: 2 servings
1 serving contains:
Cal: 178kc, Prot: 27g, Fat: 3g, Carb: 8g, Fiber: 1g, Chol: 73mg, Sodium: 140mg
Chicken Breast in Orange Sauce
2 boneless chicken breast halves, skinned
1 teaspoon orange zest
1/2 cup fresh orange juice
1 tablespoon white wine
1 tablespoon brown sugar
1/2 teaspoon prepared mustard
dash ground ginger
1 tablespoon cornstarch
1/4 cup water
Heat oven to 350 degrees. Place chicken in a 1-quart shallow baking dish. In a small bowl, combine juice, zest, wine, brown sugar, mustard and ginger; pour over chicken. Back, covered, in a 350-degree oven for 30 minutes or until tender. Remove chicken to serving dish, keep warm. Pour juices into a small saucepan. In a small bowl, combine cornstarch and water; add to juices. Cook over medium-low heat until it starts to thicken. Spoon sauce over chicken. Serve immediately.
Yield: 2 servings
1 serving contains:
Cal: 208kc, Prot: 27g, Fat: 3g, Carb: 15g, Fiber: 0g, Chol: 73mg, Sodium: 83mg
1 teaspoon orange zest
1/2 cup fresh orange juice
1 tablespoon white wine
1 tablespoon brown sugar
1/2 teaspoon prepared mustard
dash ground ginger
1 tablespoon cornstarch
1/4 cup water
Heat oven to 350 degrees. Place chicken in a 1-quart shallow baking dish. In a small bowl, combine juice, zest, wine, brown sugar, mustard and ginger; pour over chicken. Back, covered, in a 350-degree oven for 30 minutes or until tender. Remove chicken to serving dish, keep warm. Pour juices into a small saucepan. In a small bowl, combine cornstarch and water; add to juices. Cook over medium-low heat until it starts to thicken. Spoon sauce over chicken. Serve immediately.
Yield: 2 servings
1 serving contains:
Cal: 208kc, Prot: 27g, Fat: 3g, Carb: 15g, Fiber: 0g, Chol: 73mg, Sodium: 83mg
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