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Tag Archives: Chicken

Marinated Greek Chicken Kabobs

Servings

4

Nutritional Information

  • Calories: 243
  • Total Fat: 7.5g
  • Cholesterol: 85mg

Ingredients

  • 1 (8 ounce) container fat-free plain yogurt
  • 1/3 cup crumbled feta cheese with basil and sun-dried tomatoes
  • 1/2 teaspoon lemon zest
  • 2 tablespoons fresh lemon juice
  • 2 teaspoons dried oregano
  • 1/2 teaspoon salt
  • 1/4 teaspoon ground black pepper
  • 1/4 teaspoon crushed dried rosemary
  • 1 pound skinless, boneless chicken breast halves – cut into 1 inch pieces
  • 1 large red onion, cut into wedges
  • 1 large green bell pepper, cut into 1 1/2 inch pieces

Directions

  1. In a large shallow baking dish, mix the yogurt, feta cheese, lemon zest, lemon juice, oregano, salt, pepper, and rosemary. Place the chicken in the dish, and turn to coat. Cover, and marinate 3 hours in the refrigerator.
  2. Preheat an outdoor grill for high heat.
  3. Thread the chicken, onion wedges, and green bell pepper pieces alternately onto skewers. Discard remaining yogurt mixture.
  4. Grill skewers on the prepared grill until the chicken is no longer pink and juices run clear.
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Curried Chicken Pitas

Servings

4

Total Time

15 minutes

Nutrition

  • 323 calories
  • 7 g fat ( 1 g sat , 3 g mono )
  • 58 mg cholesterol
  • 41 g carbohydrates
  • 0 g added sugars
  • 27 g protein
  • 6 g fiber
  • 352 mg sodium
  • 372 mg potassium
  • Magnesium (17% daily value)

Ingredients

  • 6 tablespoons nonfat plain yogurt
  • 1/4 cup low-fat mayonnaise
  • 1 tablespoon curry powder
  • 2 cups cooked, cubed chicken breast (see Tip)
  • 1 ripe but firm pear, diced
  • 1 stalk celery, finely diced
  • 1/2 cup dried cranberries
  • 1/4 cup sliced or slivered almonds, toasted (see Tip)
  • 4 4- to 5-inch whole-wheat pita breads, cut in half
  • 2 cups sprouts

Preparation

  1. Combine yogurt, mayonnaise and curry powder in a large bowl. Add chicken, pear, celery, cranberries and almonds; toss to combine.
  2. Fill each pita half with 1/2 cup chicken salad and 1/4 cup sprouts.

Feta, Herb And Sun-Dried Tomato Stuffed- Chicken

  • 2 cups water
  • 1/2 cup sun-dried tomatoes, packed without oil
  • 1/2 cup (2 ounces) crumbled feta cheese
  • 2 teaspoons chopped fresh basil
  • 1 teaspoon chopped fresh oregano
  • 1/2 teaspoon minced garlic
  • 3/4 teaspoon freshly ground black pepper, divided
  • 4 (6-ounce) skinless, boneless chicken breast halves
  • 1/2 teaspoon kosher salt
  • 2 tablespoons butter
  • 1/2 teaspoon grated lemon rind
  • 1/4 cup fat-free, less-sodium chicken broth
  • 2 teaspoons thinly sliced fresh basil (optional)
  • Calories: 311
  • Calories from fat: 29%
  • Fat: 10.1g
  • Saturated fat: 5.7g
  • Monounsaturated fat: 2g
  • Polyunsaturated fat: 0.7g
  • Protein: 43g
  • Carbohydrate: 8.2g
  • Fiber: 2.5g
  • Cholesterol: 121mg
  • Iron: 1.6mg
  • Sodium: 572mg
  • Calcium: 77mg

Chicken Piccata with Pasta and Mushrooms

Chicken Piccata with Pasta and Mushrooms

Servings

4 servings

Calories

397 calories per serving

Ingredients

• 6 ounces whole-wheat angel hair pasta
• 1/3 cup all-purpose flour, divided
• 2 cups reduced-sodium chicken broth
• 1/2 teaspoon salt, divided
• 1/4 teaspoon freshly ground pepper
• 4 chicken cutlets, (3/4-1 pound total), trimmed
• 3 teaspoons extra-virgin olive oil, divided
• 1 10-ounce package mushrooms, sliced
• 3 large cloves garlic, minced
• 1/2 cup white wine
• 2 tablespoons lemon juice
• 1/4 cup chopped fresh parsley
• 2 tablespoons capers, rinsed
• 2 teaspoons butter

Preparation

1.)  Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.
2.)  Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.
3.)  Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.
4.)  Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

Sausage and Chicken Gumbo

Sausage and Chicken Gumbo

Servings

4 servings (serving size: 1 1/2 cups gumbo and 1/2 cup rice)

Calories

369 calories per serving

Ingredients

• 1 (3 1/2-ounce) bag boil-in-bag rice
• 2 tablespoons all-purpose flour
• 1 tablespoon vegetable oil
• 1 cup frozen chopped onion
• 1 cup frozen chopped green bell pepper
• 1 cup frozen cut okra
• 1 cup chopped celery
• 1 teaspoon bottled minced garlic
• 1/2 teaspoon dried thyme
• 1/4 teaspoon ground red pepper
• 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
• 8 ounces turkey kielbasa, cut into 1-inch pieces
• 1 (14 1/2-ounce) can diced tomatoes with peppers and onion
• 1 (14 1/2-ounce) can fat-free, less-sodium chicken broth

Preparation

1.)  Cook rice according to package directions, omitting salt and fat.
2.)  While rice cooks, combine flour and oil in a Dutch oven; saute over medium-high heat 3 minutes. Add onion and next 6 ingredients (onion through red pepper); cook 3 minutes or until tender, stirring frequently.
3.)  Stir in chicken, kielbasa, tomatoes, and broth; cook 6 minutes or until thoroughly heated. Serve over rice.

Chicken Cacciatore

Chicken Cacciatore

Servings

4 servings

Calories

302 calories per serving

Ingredients

• 4 skinless chicken breast halves on the bone, about 2 pounds
• Salt and freshly ground black pepper
• 2 teaspoons olive oil
• 1 medium onion, thinly sliced
• 1 red bell pepper, thinly sliced
• 1/2 pound white mushrooms, thinly sliced
• 2 garlic cloves, minced
• 1/2 cup dry white wine
• 1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
• 1/2 teaspoon dried oregano
• 1/8 teaspoon red pepper flakes or more to taste

Preparation

1.)  Rinse the chicken and pat dry with paper towels. Season the chicken with salt and pepper.
2.)  Heat the oil in a sauté pan over moderately-high heat. Brown the chicken on both sides, about 8 minutes. Remove the chicken.
3.)  Reduce the heat to moderate. Add the onion and pepper, cover and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms begin to brown. Add the garlic and cook, stirring, for 30 seconds. Add the wine and cook until reduced by half. 4. Add the tomatoes and juice, oregano, red pepper flakes and 1/4 teaspoon of salt and simmer the mixture covered for 10 minutes.
5.)  Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer.

Grilled Chicken with Chipotle-Orange Glaze

Grilled Chicken with Chipotle-Orange Glaze

Servings

2 servings

Calories

152 calories per serving

Ingredients

• 1 tablespoon orange juice concentrate, thawed
• 1.5 teaspoons finely chopped chipotle chiles in adobo sauce,
• 1 1/2 teaspoons balsamic vinegar
• 1 teaspoon molasses
• 1/2 teaspoon Dijon mustard
• 2 boneless, skinless chicken breasts, trimmed of fat (8 ounces)
• 1/8 teaspoon salt

Preparation

1.)  Preheat grill or broiler to high. Lightly oil the rack.
2.)  Whisk orange juice concentrate, chiles, vinegar, molasses and mustard in a small bowl.
3.)  Sprinkle chicken with salt. Grill or broil the chicken for 2 minutes. Turn the chicken, brush with the chipotle-orange glaze, and cook, brushing occasionally with more of the glaze, 4 minutes more. Turn the chicken again, brush with the glaze, and cook until no longer pink in the middle, 2 to 5 minutes more.

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