Contributed by Cathy Lind
One 4 ounce raw boneless, skinless lean chicken breast cutlet
Dash each salt and pepper
1/2 cup peeled and thinly sliced Fuji apple
1/4 cup thinly sliced onion
2 dashes ground sage
2 dashes garlic powder
2 slices light bread
1 wedge The Laughing Cow Light Creamy Swiss Cheese, room temperature
1 tsp light whipped butter or light buttery spread, room temperature, divided
Bring a skillet sprayed with nonstick spray to medium high heat on the stove. Add chicken, season with salt and pepper, and cook for 4 minutes on one side.
Flip chicken in the skillet. Add apple and onion, and sprinkle with sage and garlic powder. Cook until apple and onion have softened and chicken is cooked through, about 4 minutes. Remove from heat.
Once chicken is cool enough to handle, thinly slice and set aside with the apple-onion mixture.
Lay bread slices flat and evenly spread the upward facing sides with cheese. Evenly top one slice with chicken and apple-onion mixture. Place the other bread slice on top with cheese-covered side down. Press gently to seal.
Spread 1/2 tsp butter on the upward facing bread slice. Set aside.
Remove skillet from heat, re-spray, and place back on the stove. Place sandwich in the skillet with the buttered side down. Spread remaining 1/2 tsp butter on the upward-facing bread slice.
Bring skillet to medium heat. Cook sandwich until hot and toasty, 1 to 2 minutes per side, flipping it gently.
Allow to cool slightly. Then cut it in half, if you like.
From Hungry Girl 300 from 300
298 calories, 5.5g fat, 659mg sodium, 30g carbs, 6g fiber, 10g sugars, 33g protein
Showing posts with label Chicken. Show all posts
Showing posts with label Chicken. Show all posts
Honey-Lime Grilled Grilled Chicken
Contributed by Michelle Warren
1/2 cup honey
1/3 cup soy sauce
1/4 cup lime juice
4 boneless skinless chicken breast halves
In a resealable plastic bag or shallow glass container, combine the honey, soy sauce and lime juice; mix well. Add chicken and turn to coat. Seal or cover and refrigerate for 30-35 minutes.
Drain and discard marinade. Grill chicken, uncovered, over medium heat for 6-7 minutes on each side or until juices run clear. Yield: 4 servings
1/2 cup honey
1/3 cup soy sauce
1/4 cup lime juice
4 boneless skinless chicken breast halves
In a resealable plastic bag or shallow glass container, combine the honey, soy sauce and lime juice; mix well. Add chicken and turn to coat. Seal or cover and refrigerate for 30-35 minutes.
Drain and discard marinade. Grill chicken, uncovered, over medium heat for 6-7 minutes on each side or until juices run clear. Yield: 4 servings
Grilled Chicken Taco & Mango Salsa
Contributed by Carol Nield
1# boneless, skinless chicken breasts
2-3 juicy limes (I used 2)
1-2 T red wine vinegar (I used 1)
3 cloves garlic, minced or pressed (I minced)
1 tsp. chili powder
1/2 tsp. cumin
1/2 tsp. kosher salt (I use sea salt for everything)
1/2 tsp. freshly ground black pepper
1. Place chicken breasts in a heavy duty zip-top plastic bag.
2. Squeeze limes over chicken. Add splash of vinegar and the minced garlic.
3. Preheat grill to medium-high heat (about 400 degrees F.)
4. Combine chili powder, cumin, salt and pepper in a small bowl. Remove chicken from bag and discard the used marinade. Rub the spices into the chicken.
5. Place chicken breasts on the hot grill. Grill for 7 minutes, turn, and grill for an additional 5-7 minutes (5 minutes for smaller chicken breasts, no longer than 7 minutes for larger ones.) Remove from heat and let stand for 5 minutes.
Serving suggestions: Serve with whole wheat tortillas, Pico de Gallo, guacamole, shredded cabbage.
I made mango salsa and just put it on top and loved it!
Mango Salsa
2 mangoes, diced
1-2 avacodos
1/4 cup diced onion
juice of lime
cilantro to taste
juice of 1/2 orange
1/4-1/2 tsp sea salt (sure you could use any kind)
I made this up so not positive about the amounts, but it's not too rough, so I'm sure you can figure it out!
I grilled 4 small chicken breasts. I think they would be yummy to make a taco salad. Gonna try that!
1# boneless, skinless chicken breasts
2-3 juicy limes (I used 2)
1-2 T red wine vinegar (I used 1)
3 cloves garlic, minced or pressed (I minced)
1 tsp. chili powder
1/2 tsp. cumin
1/2 tsp. kosher salt (I use sea salt for everything)
1/2 tsp. freshly ground black pepper
1. Place chicken breasts in a heavy duty zip-top plastic bag.
2. Squeeze limes over chicken. Add splash of vinegar and the minced garlic.
3. Preheat grill to medium-high heat (about 400 degrees F.)
4. Combine chili powder, cumin, salt and pepper in a small bowl. Remove chicken from bag and discard the used marinade. Rub the spices into the chicken.
5. Place chicken breasts on the hot grill. Grill for 7 minutes, turn, and grill for an additional 5-7 minutes (5 minutes for smaller chicken breasts, no longer than 7 minutes for larger ones.) Remove from heat and let stand for 5 minutes.
Serving suggestions: Serve with whole wheat tortillas, Pico de Gallo, guacamole, shredded cabbage.
I made mango salsa and just put it on top and loved it!
Mango Salsa
2 mangoes, diced
1-2 avacodos
1/4 cup diced onion
juice of lime
cilantro to taste
juice of 1/2 orange
1/4-1/2 tsp sea salt (sure you could use any kind)
I made this up so not positive about the amounts, but it's not too rough, so I'm sure you can figure it out!
I grilled 4 small chicken breasts. I think they would be yummy to make a taco salad. Gonna try that!
Orange Chicken Marinade
Contributed by Sade Phillips
ORANGE CHICKEN MARINADE
2-3 Chicken Breasts
1/3 C. Freshly squeezed orange juice
3 TBSP. Low Sodium Soy Sauce
2 TBSP. Honey
2 Tsp. Garlic Powder
1/8 Tsp. Pepper
1. In a mixing bowl, mix orange juice, soy sauce, honey garlic powder, and pepper. Stir until combined, then set aside.
2. Cut 2-3 chicken breasts into bite size pieces and place in a 1/gallon ziploc bag (you could also leave the chicken breast whole if you are going to grill them)
3. Reserve 1/4 C. of the marinade for serving, and pour the rest over the chicken in the ziploc bag. Close the bag a refrigerate at least 2 hours.
4. If not grilling, cook the chicken in a frying pan on medium-high heat until chicken is cooked through. Toss marinade left in the ziploc.
5. Pour sauce that you had set aside earlier over cooked chicken before serving.
(Marinade has 225 Calories and 0 grams of fat.)
ORANGE CHICKEN MARINADE
2-3 Chicken Breasts
1/3 C. Freshly squeezed orange juice
3 TBSP. Low Sodium Soy Sauce
2 TBSP. Honey
2 Tsp. Garlic Powder
1/8 Tsp. Pepper
1. In a mixing bowl, mix orange juice, soy sauce, honey garlic powder, and pepper. Stir until combined, then set aside.
2. Cut 2-3 chicken breasts into bite size pieces and place in a 1/gallon ziploc bag (you could also leave the chicken breast whole if you are going to grill them)
3. Reserve 1/4 C. of the marinade for serving, and pour the rest over the chicken in the ziploc bag. Close the bag a refrigerate at least 2 hours.
4. If not grilling, cook the chicken in a frying pan on medium-high heat until chicken is cooked through. Toss marinade left in the ziploc.
5. Pour sauce that you had set aside earlier over cooked chicken before serving.
(Marinade has 225 Calories and 0 grams of fat.)
Baked Chicken Thighs
Contributed by Kristina Eargle
(Serves 4-6 )
1 package chicken (about a lb) boneless chicken thighs
¼ cup of Fat Free Zest Italian Dressing
Juice of a lime
Black Pepper
Red pepper Flakes (to taste)
1T honey
In a small bowl mix dressing, juice of a lime and chicken. Marinate for at least 30 minutes.
Line a baking sheet (that has edges) with foil and spray with Pam® spray and set aside.
After chicken has marinated remove from bowl and place on lined baking sheet. Sprinkle with black pepper & red pepper. Drizzle hone over top and bake for 30 minutes in a 400° preheated oven.
I served over some whole wheat egg noodles and a salad.
Creamy Coriander Chicken
Contributed by Melissa Veigel
Ingredients:
2 tablespoons cornstarch, divided
1 1/4 teaspoons McCormick® Gourmet Collection Coriander Seed, Ground
1/2 teaspoon McCormick® Gourmet Collection Garlic Salt
1/8 teaspoon McCormick® Gourmet Collection Turmeric, Ground (I didn't have any, but it will be one to try next time)
(I added some fresh ground pepper too) 1 1/4 pounds thinly sliced boneless skinless chicken breasts 3 tablespoons butter, divided (I used olive oil, and only about 2 Tbsp total)1 1/2 teaspoons McCormick® Gourmet Collection Cilantro Leaves (I used fresh)
3/4 cup chicken broth
1/4 cup dry white wine (I didn't use)3 tablespoons heavy cream (I substituted plain ff yogurt, but wished I would have had ff half and half or evaporated milk instead, mine wasn't very creamy)
Directions:
1. Mix 1 tablespoon of the cornstarch, coriander, garlic salt and turmeric in shallow dish. Coat chicken with cornstarch mixture.
2. Melt 2 tablespoons of the butter in large skillet on medium heat. Add 1/2 of the chicken; cook 3 to 4 minutes per side until lightly browned. Remove from skillet and keep warm. Melt remaining 1 tablespoon butter. Repeat with remaining chicken.
3. Mix remaining 1 tablespoon cornstarch, cilantro, broth and wine until smooth. Stir into skillet. Stirring constantly, bring to boil on medium heat and boil 1 minute. Stir in cream. Spoon sauce over chicken to serve.
Spicey Honey Roasted Chicken
Contributed by Connie Lancaster
Ingredients:
* 1 (6 pound) whole roasting chicken - skinned (I've also used a turkey breast)
* 1/2 cup honey
* 1 tablespoon chili powder
* 1 1/2 teaspoons ground cumin
* 1/2 teaspoon cayenne pepper
* 1 teaspoon salt
* 1 teaspoon garlic powder
Directions:
1. Place one quart of water in a crock pot on whatever heat yours works that will cook the chicken in about 4-6 hours.
2. In a bowl, mix together the honey, chili powder, cumin, cayenne pepper, salt, and garlic powder. Using your hands, rub the honey mixture all over the chicken then place it breast side DOWN in the crock pot. Let cook until internal temperature is 180 degrees.
3. Use the juices in the bottom of the crock pot to occasionally baste the chicken.
4. Enjoy the juicy tenderness!
* 1 (6 pound) whole roasting chicken - skinned (I've also used a turkey breast)
* 1/2 cup honey
* 1 tablespoon chili powder
* 1 1/2 teaspoons ground cumin
* 1/2 teaspoon cayenne pepper
* 1 teaspoon salt
* 1 teaspoon garlic powder
Directions:
1. Place one quart of water in a crock pot on whatever heat yours works that will cook the chicken in about 4-6 hours.
2. In a bowl, mix together the honey, chili powder, cumin, cayenne pepper, salt, and garlic powder. Using your hands, rub the honey mixture all over the chicken then place it breast side DOWN in the crock pot. Let cook until internal temperature is 180 degrees.
3. Use the juices in the bottom of the crock pot to occasionally baste the chicken.
4. Enjoy the juicy tenderness!
Pesto Packets
Contributed by Michelle Bateman
2 Chicken Breast
2 Zucchini Sliced
2 Roma Tomatoes diced
2 Green Onions Chopped
Take a large sheet of tin foil and lightly spray it with cooking spray. Place the chicken on the tin foil spread 1/2 Tablespoon of Pesto (Found in *Sauces*) then Layer the zucchini, tomatoes, onions on top. Spread 1 or 2 Tablespoons of Pesto on top. Cover with tin foil (like a tin foil dinner) Place in a baking pan and bake for 25-30 or until the chicken and vegetables are done. 400 degrees.
This was really yummy. The pesto is pretty strong so you might want to use a little less than called for.
Tuna (or Chicken) Casserole
Contributed by Connie Lancaster
I found this recipe online. It was touted as "comfort food" with some healthy changes. I felt more changes were needed, but I decided to take on the challenge. I don't like tuna, so I used canned chicken. I added my changes in parenthesis. Ingredients
* 1/2 cup butter, divided (1/4 CUP OLIVE OIL)
* 1 (8 ounce) package uncooked medium egg noodles (WHEAT)
* 1/2 medium onion, finely chopped
* 1 stalk celery, finely chopped
* 1 clove garlic, minced
* 8 ounces button mushrooms, sliced
* 1/4 cup all-purpose flour (WHEAT)
* 2 cups milk (SKIM)
* salt and pepper to taste
* 2 (6 ounce) cans tuna, drained and flaked (1 can white chicken meat)
* 1 cup frozen peas, thawed
* 3 tablespoons bread crumbs (WHEAT)
* 2 tablespoons butter, melted (OLIVE OIL)
* 1 cup shredded Cheddar cheese (SKIM MOZZARELLA)
Directions
1. Preheat oven to 375 degrees F (190 degrees C).
2. Bring a large pot of lightly salted water to a boil. Add egg noodles, cook for 8 to 10 minutes, until al dente, and drain.
3. Melt 1 tablespoon olive oil in a skillet over medium-low heat. Stir in the onion, celery, and garlic, and cook 5 minutes, until tender. Increase heat to medium-high, and mix in mushrooms. Continue to cook and stir 5 minutes, or until most of the liquid has evaporated.
4. Melt 4 tablespoons olive oil in a medium saucepan, and whisk in flour until smooth. Gradually whisk in milk, and continue cooking 5 minutes, until sauce is smooth and slightly thickened. Season with salt and pepper. Stir in tuna (or chicken), peas, mushroom mixture, and cooked noodles. Transfer to the baking dish. Sprinkle a small amount of olive oil with bread crumbs, and sprinkle over the casserole. Top with cheese.
5. Bake 25 minutes in the preheated oven, or until bubbly and lightly browned.
This was really yummy. Everyone really liked it. We had more garlic in it than the recipe called for. (My son helped me cook and threw some extra in there!)
Chicken-Zucchini Alfredo
Contributed by Lxi Weber
Ingredients:
Salt
Pepper
3 T extra-virgin olive oil
2 zucchini, thinly sliced
4 4-ounce thin skinless, boneless chicken breasts
12 ounces whole wheat fettuccine
1 T wheat flour
1 cup cold skim milk
1/2 cup evaporated nonfat milk
1/2 cup grated mozzarella cheese
1/4 cup chopped fresh parsley
Directions:Bring a large pot of salted water to a boil. Heat 1 tablespoon olive oil in a nonstick skillet over medium heat. Add 1 clove garlic and cook 30 seconds. Add the zucchini, cover and cook until tender, stirring, about 6 minutes. Transfer to a bowl.
Heat another tablespoon of oil in the skillet over medium-high heat. Season the chicken with 1/4 teaspoon each salt and pepper and cook through, 2 to 3 minutes per side. Transfer to a plate.
Cook the pasta in the boiling water. Drain, reserving 1/2 cup cooking water; return the pasta to the pot.
Whisk the flour and skim milk in a bowl. Place the remaining 1 clove garlic and 1 tablespoon oil in the skillet and cook over medium-high heat, 30 seconds. Add the flour-milk mixture and bring to a boil, stirring. Reduce the heat to low and cook, stirring, 2 minutes. Add the evaporated milk, 1/2 teaspoon salt and the cheese; stir to melt, 1 minute.
Cut the chicken into strips. Toss with the pasta, sauce, zucchini and parsley, adding the reserved pasta water to loosen.
Chicken Noodle Soup
(Contributed by Connie Lancaster)
I can be a "throw it in" kind of cook so I'm going to guess on the amounts of things. If it needs more or less of something, adjust it! ;-)
2 qts water
1 can chicken breast (be sure to use the broth in the can too)
2 big carrots chopped up
2 stalks of celery chopped up
1-2 chicken bouillon cubes
2 Tbls fresh parsley
2 Tbls dried onion
1 tsp pepper
1-2 tsp curry powder
Boil together until carrots are tender. Add 1 to 1 1/2 c whole grain egg noodles (I made my own for the first time last week and they are delish!)
Cook until noodles are done.
The thing you may need more of is salt. It depends on your bouillon. My kids love it and it's a really healthy, on-program soup!
2 qts water
1 can chicken breast (be sure to use the broth in the can too)
2 big carrots chopped up
2 stalks of celery chopped up
1-2 chicken bouillon cubes
2 Tbls fresh parsley
2 Tbls dried onion
1 tsp pepper
1-2 tsp curry powder
Boil together until carrots are tender. Add 1 to 1 1/2 c whole grain egg noodles (I made my own for the first time last week and they are delish!)
Cook until noodles are done.
The thing you may need more of is salt. It depends on your bouillon. My kids love it and it's a really healthy, on-program soup!
Chicken Salad
(Contributed by Connie Lancaster)
1 1/2 cup cut up cooked chicken breast
1 1/2 cup Almondaise (recipe found in "Misc" label)
1 T dijon mustard
2 T fresh chopped up parsley
1/2 cup shredded carrot
3/4 c chopped green onion
1/2 teaspoon sea salt
pepper to taste
Mix and enjoy! This is delicious with healthy crackers (like Ak-Mak)
1 1/2 cup Almondaise (recipe found in "Misc" label)
1 T dijon mustard
2 T fresh chopped up parsley
1/2 cup shredded carrot
3/4 c chopped green onion
1/2 teaspoon sea salt
pepper to taste
Mix and enjoy! This is delicious with healthy crackers (like Ak-Mak)
Artichoke, Chicken Salad
(Contributed by Natalie Ellis)
This comes from the cookbook "Eating for Life"
2 cans (5 oz each) White meat chicken chunks, drained
1 can(14 oz) artichoke hearts in water drained and sliced
1 tomato diced
1 cucumber, peeled, diced
1 Tbsp fresh parsley chopped (optional)
1 clove garlic, minced
Ground pepper to taste
1/4 cup fat-free Italian dressing
6 Lettuce leaves (optional)
1 can(14 oz) artichoke hearts in water drained and sliced
1 tomato diced
1 cucumber, peeled, diced
1 Tbsp fresh parsley chopped (optional)
1 clove garlic, minced
Ground pepper to taste
1/4 cup fat-free Italian dressing
6 Lettuce leaves (optional)
Mix all together
place on top of leaves EAT!
place on top of leaves EAT!
Curried Chicken
This colorful dish combines the perfect blend of Indian flavors, boasting a richness you typically don't find in simple stir-fry cooking. Scallions and garlic season lean chicken while it's being seared to golden brown, then everything is simmered in a thick curry sauce until tender. And, when added just before serving, bright green peas and cilantro offer a vibrant hue and fresh flavor.
Ingredients:
1 cup brown rice
1 tbsp olive oil
1/2 cup chopped callions
2 cloves garlic, minced
1 lb boneless, skinless chicken breast, cubed
2 tbsp mild or hot curry paste
1 cup low-sodium chicken broth
1/2 cup frozen green peas (do not thaw)
2 tbsp chopped fresh cilantro
Sea salt and fresh ground black pepper, to taste
Instructions:
1. Cook rice according to package directions.
2. Meanwhile, heat oil in a wok or large skillet on medium-high. Add scallions and garlic and cook for 1 minute, stirring frequently. Add chicken and cook for 2 minutes, stirring frequently, until golden brown on all sides. In a small bowl, whisk curry paste into broth. Add curry mixture to wok and bring to a simmer over same heat. Simmer for 2 minutes, until chicken is cooked through. Add peas and cook for 30 seconds, until just tender. Remove from heat, stir in cilantro and season with salt and pepper. Serve chicken mixture over rice.
Serving size - 1 cup chicken mixture and 1/2 cup rice; Calories 337
Ingredients:
1 cup brown rice
1 tbsp olive oil
1/2 cup chopped callions
2 cloves garlic, minced
1 lb boneless, skinless chicken breast, cubed
2 tbsp mild or hot curry paste
1 cup low-sodium chicken broth
1/2 cup frozen green peas (do not thaw)
2 tbsp chopped fresh cilantro
Sea salt and fresh ground black pepper, to taste
Instructions:
1. Cook rice according to package directions.
2. Meanwhile, heat oil in a wok or large skillet on medium-high. Add scallions and garlic and cook for 1 minute, stirring frequently. Add chicken and cook for 2 minutes, stirring frequently, until golden brown on all sides. In a small bowl, whisk curry paste into broth. Add curry mixture to wok and bring to a simmer over same heat. Simmer for 2 minutes, until chicken is cooked through. Add peas and cook for 30 seconds, until just tender. Remove from heat, stir in cilantro and season with salt and pepper. Serve chicken mixture over rice.
Serving size - 1 cup chicken mixture and 1/2 cup rice; Calories 337
Mini Grilled Cheese Sandwiches
Ingredients:
1 cup canned or cooked black beans, drained and rinsed
2 tbsp chopped fresh cilantro leaves
1 whole grain baguette (10 oz)
8 oz low fat cheese
8 oz grilled boneless skinless chicken breast, shredded or thinly sliced
Sea salt
Olive oil cooking spray
Instructions:
Place beans, 1/4 cup water and cilantro into the bowl of a 4 cup food processor; puree until smooth. Season with salt and cayenne. Scrape mixture into a sealable container, cover and set aside. (Mixture can be made ahead and stored in refrigerator for 1 to 2 days.)
Slice baguette into 32 pieces (about 1/4 inch thick) and arrange in a single layer on a tray or cutting board. Spray each slice with cooking spray and flip over, misted sides down.
Spread 1 tsp bean puree onto 16 of the baguette slices. Top each of remaining 16 slices with 1/2 oz cheese (abouat 1 tbsp) and 1/2 oz chicken. Sandwich baguette slices together, topping each cheese-chicken slice with a bean puree slice, making a total of 16 sandwiches.
Preheat a nonstick skillet over medium heat and mist with cooking spray. Place sandwiches into pan, cooking in batches. Cook for 2 to 3 minutes per side or until bread is light golden brown, cheese is melted and chicken is warm. Serve immediately
Serving size: 2 sandwiches; Calories 217
1 cup canned or cooked black beans, drained and rinsed
2 tbsp chopped fresh cilantro leaves
1 whole grain baguette (10 oz)
8 oz low fat cheese
8 oz grilled boneless skinless chicken breast, shredded or thinly sliced
Sea salt
Olive oil cooking spray
Instructions:
Place beans, 1/4 cup water and cilantro into the bowl of a 4 cup food processor; puree until smooth. Season with salt and cayenne. Scrape mixture into a sealable container, cover and set aside. (Mixture can be made ahead and stored in refrigerator for 1 to 2 days.)
Slice baguette into 32 pieces (about 1/4 inch thick) and arrange in a single layer on a tray or cutting board. Spray each slice with cooking spray and flip over, misted sides down.
Spread 1 tsp bean puree onto 16 of the baguette slices. Top each of remaining 16 slices with 1/2 oz cheese (abouat 1 tbsp) and 1/2 oz chicken. Sandwich baguette slices together, topping each cheese-chicken slice with a bean puree slice, making a total of 16 sandwiches.
Preheat a nonstick skillet over medium heat and mist with cooking spray. Place sandwiches into pan, cooking in batches. Cook for 2 to 3 minutes per side or until bread is light golden brown, cheese is melted and chicken is warm. Serve immediately
Serving size: 2 sandwiches; Calories 217
Chicken Fingers
(Contributed by Anonymous!)
2 servings
1 large chicken breast
1 slice of Whole Wheat bread
1 large chicken breast
1 slice of Whole Wheat bread
1 tsp olive oil
Egg white
Seasonings
Mustard
Honey
I had a very large chicken breast and cut it into 10 quarter inch diagonal slices. I toasted the slice of bread and dried it out. I processed it into bread crumbs and seasoned them with tasty herbs and garlic salt. I dipped the chicken pieces into the egg whites then in the bread crumb mixture, and then put in a hot pan with the olive oil. It cooks very quickly so I turned them when they were dark golden brown. Remove from heat and serve on a tray with honey mustard. (mix a tiny bit of mustard with a tiny bit of honey. It makes an excellent dip).
1 large chicken breast is 2 servings of protein for me, so you can make a whole one and save the leftovers for another serving or share. My kids devoured this like nothing I've ever seen. I actually made this on my free day, Saturday evening. If it's not legal by some strange way, it didn't lose me any points.
Egg white
Seasonings
Mustard
Honey
I had a very large chicken breast and cut it into 10 quarter inch diagonal slices. I toasted the slice of bread and dried it out. I processed it into bread crumbs and seasoned them with tasty herbs and garlic salt. I dipped the chicken pieces into the egg whites then in the bread crumb mixture, and then put in a hot pan with the olive oil. It cooks very quickly so I turned them when they were dark golden brown. Remove from heat and serve on a tray with honey mustard. (mix a tiny bit of mustard with a tiny bit of honey. It makes an excellent dip).
1 large chicken breast is 2 servings of protein for me, so you can make a whole one and save the leftovers for another serving or share. My kids devoured this like nothing I've ever seen. I actually made this on my free day, Saturday evening. If it's not legal by some strange way, it didn't lose me any points.
Lemon Orange Chicken
1 serving
Ingredients:
1 chicken breast
1/4 cup brown rice
1 tsp grated orange peel
1/4 cup brown rice
1 tsp grated orange peel
Directions: |
1 chicken breast, pan fry in non-stick skillet with small amount of Pam.
Season chicken with Lemon Pepper seasoning. Cook until tender & no longer pink.
Season chicken with Lemon Pepper seasoning. Cook until tender & no longer pink.
Cook rice as directed, replacing half the water with mixed Crystal Light
orange drink and 1 tsp. of grated orange peel.
orange drink and 1 tsp. of grated orange peel.
Enchilada Chicken.
(Contributed by Lisa Chambers)
4(4-oz) trimmed boneless, skinless chicken breasts
2 tsp salt-free Mexican or Southwest seasoning
Olive oil spray
4 tablespoons mild, medium or hot enchilada sauce
2 oz ( 1 cup) finely shredded low-fat cheddar Cheese
2 tablespoons finely chopped fresh cilantro
Preheat oven to 350 degrees.
Season each chicken breast evenly on all sides with the seasoning. Place a large ovenproof nonstick skillet over high heat. When hot, lightly mist with the olive oil spray and add the chicken. Cook, turning once, for 1 to 2 minutes per side, or just until the chicken is golden brown on the outside.
Remove the pan from the heat and top each chicken breast with 1 tablespoon of enchilada sauce, followed by one-fourth of the cheese and one-fourth of the cilantro. Transfer the skillet to the oven and bake for 6-10 minutes, or until the chicken is no longer pink inside and the cheese is melted.
2 tsp salt-free Mexican or Southwest seasoning
Olive oil spray
4 tablespoons mild, medium or hot enchilada sauce
2 oz ( 1 cup) finely shredded low-fat cheddar Cheese
2 tablespoons finely chopped fresh cilantro
Preheat oven to 350 degrees.
Season each chicken breast evenly on all sides with the seasoning. Place a large ovenproof nonstick skillet over high heat. When hot, lightly mist with the olive oil spray and add the chicken. Cook, turning once, for 1 to 2 minutes per side, or just until the chicken is golden brown on the outside.
Remove the pan from the heat and top each chicken breast with 1 tablespoon of enchilada sauce, followed by one-fourth of the cheese and one-fourth of the cilantro. Transfer the skillet to the oven and bake for 6-10 minutes, or until the chicken is no longer pink inside and the cheese is melted.
Enchilada Chicken
(Contributed by Lisa Chambers)
4(4-oz) trimmed boneless, skinless chicken breasts
2 tsp salt-free Mexican or Southwest seasoning
Olive oil spray
4 tablespoons mild, medium or hot enchilada sauce
2 oz ( 1 cup) finely shredded low-fat cheddar Cheese
2 tablespoons finely chopped fresh cilantro
Preheat oven to 350 degrees.
Season each chicken breast evenly on all sides with the seasoning. Place a large ovenproof nonstick skillet over high heat. When hot, lightly mist with the olive oil spray and add the chicken. Cook, turning once, for 1 to 2 minutes per side, or just until the chicken is golden brown on the outside.
Remove the pan from the heat and top each chicken breast with 1 tablespoon of enchilada sauce, followed by one-fourth of the cheese and one-fourth of the cilantro. Transfer the skillet to the oven and bake for 6-10 minutes, or until the chicken is no longer pink inside and the cheese is melted.
2 tsp salt-free Mexican or Southwest seasoning
Olive oil spray
4 tablespoons mild, medium or hot enchilada sauce
2 oz ( 1 cup) finely shredded low-fat cheddar Cheese
2 tablespoons finely chopped fresh cilantro
Preheat oven to 350 degrees.
Season each chicken breast evenly on all sides with the seasoning. Place a large ovenproof nonstick skillet over high heat. When hot, lightly mist with the olive oil spray and add the chicken. Cook, turning once, for 1 to 2 minutes per side, or just until the chicken is golden brown on the outside.
Remove the pan from the heat and top each chicken breast with 1 tablespoon of enchilada sauce, followed by one-fourth of the cheese and one-fourth of the cilantro. Transfer the skillet to the oven and bake for 6-10 minutes, or until the chicken is no longer pink inside and the cheese is melted.
Easy Chicken over Brown Rice
(Contributed by Michelle Warren)
1 can (10-3/4 oz.) reduced-fat, reduced sodium condensed cream of chicken soup, undiluted
1 can (10-3/4 oz.) reduced-fat reduced sodium condensed cream of mushroom soup, undiluted
½ cup fat-free milk
½ tsp dried thyme
¼ tsp pepper
1/8 tsp poultry seasoning
2 pkg. (16 oz. each) frozen mixed vegetables, thawed
1 ½ cups cubed cooked chicken breast
6 cups cooked hot brown rice
In a 4-quart sauce pan, combine the soups, milk, thyme, pepper, and poultry seasoning. Stir in vegetables and chicken. Heat through on medium heat. Serve over hot brown rice.
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