CHICKEN
Quick-baked Lemon Chicken
4 large boneless, skinless
chicken breasts
Juice and grated peel of 1 lemon
2 cloves garlic, minced
1 T. chopped fresh rosemary
1/4 c. dry bread crumbs
1 egg white
Place breasts between sheets of wax paper or plastic wrap and pound
lightly. Arrange in shallow dish and sprinkle with lemon juice. Set
aside. Heat olive oil in skillet. Add garlic and rosemary and sauté
about 30 seconds. Stir bread crumbs and peel. Season to taste with salt.
With fork, lightly beat egg white in shallow dish just to break up.
Dip breasts into mixture of crumbs, pressing with hands so crumbs adhere.
Arrange chicken in lightly oiled shallow baking dish. Bake at 400 degrees
15 minutes. Serve immediately garnished with lemon wedges.
Quick
and Elegant Chicken
2 packages boneless breast
tenders
1 c. plain yogurt
1 T. dried, chopped onion
2 t. dehydrated chicken broth
2 T. sherry
1/2 t. salt
8 ounces fresh mushrooms, sliced
Mix together yogurt, dried onion, broth and sherry. Arrange chicken
in 2 quart shallow baking dish; sprinkle with salt and cover and sliced
mushrooms and yogurt mixture; cover with foil. Bake at 375 for about
25 minutes. Serve over rice.
Marinated
Italian Lemon Chicken
2 lemons
1 cup dry white wine
1/4 cup plus 2 tablespoons extra-virgin olive oil
5 tablespoons chopped fresh herbs (sage, thyme, rosemary, parsley or basil)
2 cloves garlic, peeled and minced
3 to 4 pounds chicken, cut into serving pieces
Salt and freshly ground black pepper to taste
Grate the zest of the lemons into a bowl large enough to hold all the
chicken pieces, then squeeze in all the lemon juice, holding back the
seeds. Whisk in the wine, 1/4 cup of the olive oil, the herbs and garlic.
Add the chicken pieces, turning them to coat well with the marinade. Refrigerate
for several hours. When ready to cook, preheat the oven to 350 degrees.
Heat the remaining 2 tablespoons olive oil in a large frying pan. Drain
the chicken pieces, reserving the marinade, and sauté them over
medium heat until they are golden and crisp on all sides, about 5 to 7
minutes per side. Transfer the chicken to an ovenproof dish large enough
to hold all the pieces in one layer. Pour the reserved marinade into the
frying pan and bring to a boil, scraping up any browned bits remaining
in the pan. Pour the hot marinade over the chicken pieces and set the
dish in the preheated oven. Bake for 25 to 30 minutes, or until the chicken
pieces are done (juices will run clear when you prick a piece with a fork).
Taste for seasoning, adding salt and pepper if desired. Serve immediately
in the dish in which the chicken was baked.
Ricotta-stuffed
Chicken
1/2 c. part-skim ricotta cheese
1 scallion, chopped
3 T. chopped fresh parsley
1 clove garlic, minced
3/4 t. salt
4 boneless, skinned chicken breast halves (1 lb?), pounded to 1/4 “ thickness
1 c. fresh bread crumbs (2 slices bread)
1 egg white
1/4 c. all-purpose flour
Preheat to 425. Coat baking pan with spray. Combine ricotta, scallion,
2 T. parsley, garlic, salt. Dividing evenly, spread mixture onto center
of each chicken half. Roll up; secure with toothpicks. Combine bread crumbs
with remaining parsley, salt. Lightly beat egg white with 1 T. water.
Coat chicken rolls with flour then dip into egg white mixture. Coat with
crumb mixture. Bake until juices run clear, 35-40 min.
Chicken
and Mushrooms
4-6 skinned, boned chicken
breasts
2 T. flour
1/4 t salt
1 T olive oil
6 cloves garlic, peeled
1 lb mushrooms, halved if large
1 c. chicken broth
1/4 c. balsamic vinegar
1 bay leaf
1/4 t dried thyme
Coat chicken with mixture of flour, salt. Heat oil; add chicken in single
layer and cook 3 min. Add garlic and turn chicken over. Scatter mushrooms
over chicken. Cook 3 min., shaking skillet to distribute mushrooms. Add
broth, vinegar, bay, thyme. Cover, reduce to med. low and cook about 10
min, turning chicken over once. Remove chicken, keep warm. Increase heat
and cook mushrooms in broth mixture uncovered 6-7 min. Remove bay. Pour
over chicken.
Chicken
Cutlets with Mushrooms
1 12 oz pack mushrooms
4 chicken breasts halves (1 lb)
1/4 t. dried thyme
3 T. flour, salt
2 T. olive oil
1/4 c. sherry
1 can chicken broth
2 T. chopped parsley.
Slice chicken crosswise and pound to 1/8". Dip each piece into mixture
of thyme, 3 T flour and 3/4 t salt. Heat 2 T. olive oil; cook chicken
til browned and remove. Then sauté quartered mushrooms until brown.
In cut, stir together sherry and 1 T. flour; stir with broth into mushrooms;
bring to boil, then simmer 1 min. until thickened. Add chicken, parsley,
and heat through.
Chicken
Breasts with Sesame Seeds
4 breast halves
1/4 c. honey
2 T. butter
1 T. soy sauce
1 1/4 t. sesame seeds
1/4 t. salt
Pound chicken flat. Place in greased 13x9 pan. Combine honey, butter,
soy sauce; pour over chicken. Bake at 325 for 45 min., basting every 15
min. Remove from oven; sprinkle with seeds and salt. Bake at 450 for 10
min.
Chicken
Florentine in Phyllo
1 pkg. frozen chopped spinach,
thawed
1 c. finely chopped onion
2 T. butter, melted
1 carton ricotta cheese
1 egg substitute
1/4 c. parmesan
1/4 c. non-fat mayonnaise
2 t. dried Italian seasoning
1/8 t. salt
16 sheets phyllo dough, thawed
1/2 c. butter, melted
8 chicken breast halves, skinned and boned
1/3 c. parmesan cheese.
Drain spinach, pressing between paper towels. Sauté onion; combine
with spinach, cheese. etc. in large bowl. Place 1 breast in center, 3
in from bottom. Spoon about 1/2 c. spinach mixture over. Fold bottom of
phyllo over chicken; fold sides over, wrapping jelly roll fashion. Place
seam side down in 13x9 baking dish. Repeat. Brush all with butter; sprinkle
with cheese. Bake at 375 for 45 min.
Chicken
Breasts with Lemon Juice
Place 6-8 boneless, skinless
chicken breast halves in large, freezer proof plastic food storage bag.
Add 3/4 c. lemon juice, mix well, seal and marinate in frig at least 4
hrs. or all day. Turn occasionally. Grill or bake at 375 for 30 min. Season
to taste with salt.
Rosemary
Microwaved Chicken
Skin whole chicken. Stuff with
large sprigs of rosemary and thyme, rub tumeric on the outside. Cook in
oven bag in microwave for 12-14 min., turning halfway, or at 350 for 20
min. Can serve with white dill sauce: heat 1 c. skim milk and cornstarch,
dried powdered skim milk, and as much dill as possible.
Chicken
Picatta
1 lbs. Chicken Breast -
sliced thin for scaloppini
2-4 cloves Garlic minced fine
1 large Shallot - minced fine
1 cup de-fatted Chicken Stock
1/4 cup White Wine
juice of 1 Lemon
Basil, Oregano, and Pepper to taste
Flour for dusting
1-2 tsp. Olive Oil
1 tblsp. Capers
Dust chicken pieces until well coated. Heat 1 tsp. oil on high and lightly
brown chicken on both sides. Do not overcook. Remove and set aside.
Lower heat to medium. Add remaining oil and sauté garlic and
shallot until translucent. Add seasonings and Chicken. Turn up heat
to high and add wine. Boil off alcohol and add stock and lemon juice.
Reduce until slightly thickened. Add capers and serve.
Herb
Broiled Chicken
4 whole chicken breasts, skinned,
halved, pierced with fork
1/3 c. lemon juice 1
/4 c. oil
1 t. dried rosemary
1/2 t. dried thyme
1/4 t. garlic powder
Arrange chicken, bone side up, on broiler pan. In small bowl combine remaining
ingredients;; brush over chicken. Broil about 4 inches from heat for 8
min., brushing frequently. Turn chicken; continue broiling, brushing frequently,
6-8 min. or until chicken is fork tender and juices run clear.
Chicken
Breast Veronique
4 whole chicken breasts, boned,
skinned, halved
2 T. fresh lemon juice
4 T. canola oil
3/4 c. dry white wine
1/2 t. salt
2 c. seedless grapes
3 T. cornstarch
1 c. skim milk
Preheat to 400. Place chicken in flat baking dish so won't overlap. Sprinkle
evenly with lemon juice, then pour 1/2 t. oil over each breast, rubbing
it in. Pour wine over chicken and salt; distribute grapes evenly over.
Cover tightly and bake until chicken is completely white (20-30 min).
Don't overcook. Place chicken and grapes in large serving platter and
cover to keep warm. Pour cooking liquid into sauce pan. Mix cornstarch
with 1/4 c. of milk; add to liquid. Add remaining milk and bring to boil;
simmer until thickened. Pour over breasts.
Lemon
Marinated Chicken
Marinade: 1 T. fresh chopped
rosemary, 2 T. lemon juice, 1 T. white wine or water; 1 T. oil; 2 t. honey,
1 t. soy sauce 1/2 t. Dijon mustard, 1/2 t. lemon peel. Combined and coat
2 whole chicken breasts, skinned and halved. Cover; marinate in frig 20-30
min. Broil on oiled broiler pan, 8-10 min. per side and basting. Can also
grill.
Chicken
Teriyaki
1/2 t. sesame oil
1/2 c. water
5 oz. soy sauce
2 T. cornstarch
1 garlic clove, minced
4-6 chicken breast halves, skinned and boned 2 t. sugar
In small saucepan, heat oil; add soy sauce, garlic and sugar and cook,
stirring, until comes to simmer. Mix cornstarch with water; slowly add
to sauce and cook until thickens, simmering for 5 min. Place breasts in
baking dish and pour sauce over, covering chicken well. Marinate for 30
min. Bake at 375 for 30 min.
Spring
Chicken with Vegetables
Put paper towel on microwaveable
plate. Add 1/2 carrot julienned, 1 or 2 thinly sliced red potatoes, maybe
some scallions, julienned zucchini. Put boneless chicken breast over this,
add some ginger, thyme, rosemary, wrap in a bundle. Soak with 1/4 c. apple
juice to moisten towel. Microwave 4-6 min, let stand 1 min.
Rosemary
Chicken
2/3 c. fresh lemon juice
1/4 c. + 2 T. olive oil
1 T. salt
3 t. dried rosemary
2 chickens, cut up
Combine all except chicken in large shallow container. Add chicken; coat;
cover and marinate 12 hrs. Can bake 425 for 45-45 min. basting occasionally,
or grill, basting frequently.
Chicken
Marsala
Sauté flattened chicken
breasts (floured). Make sauce of 1 whole onion, 2 cloves garlic, 1/4 c.
white wine, 1/2 c. marsala; reduce and pour over meat.
Garlic
Chicken
2 heads of garlic
2 T. butter
3 lb. chicken parts, skin removed
Microwave each head of garlic on HIGH 30 seconds; cool. Place margarine
in 2 qt rectangular dish; microwave til melted; coat dish. Arrange chicken
skin-side down with thick parts toward outside. Peel cloves and scatter
among chicken. Cover and microwave on HIGH 10 min. Turn each chicken part;
sprinkle with paprika, salt and pepper. Re- cover and microwave 8-11 min.
Process juices and cloves for 20-30 seconds. Pour sauce over chicken.
Re-cover and stand 5 min.
Greek
Homestyle Chicken
4 chicken breasts, skinned
juice of two lemons
1/2 c. olive oil
4-5 potatoes, peeled and sliced, french fry style
1/2-1 c. water
one head of garlic, cloves peeled but whole
oregano, salt, pepper
Place chicken in shallow baking tray. Arrange potatoes around; scatter
cloves of garlic around. Mix lemon juice and oil and pour evenly over
all. Add water until potatoes are just about covered. Add salt, pepper
to taste. Sprinkles oregano generously over all. Cook at 350, until tops
of chicken are reddish brown. Turn chicken, stir potatoes, and add more
oregano. Return to oven for 15-20 minutes.
Chicken
with Broccoli & Carrots
2 chicken breast, skinned,
cut into 1" pieces
1 egg white
2 t. vegetable oil
1/2 t. cornstarch
1/2 c. chicken stock
1 stalk fresh broccoli
1/4 t. cornstarch dissolved in some water
1 small carrot
Dip chicken in egg white, place on dish and sprinkle with 1/2 t. cornstarch.
Cut broccoli and carrot into bite-size pieces and steam over hot water
until tender. Heat wok; add oil and chicken. Cook about 3 minutes, stirring
frequently. Reduce heat to medium. Add broccoli and carrot. Add stock
and dissolved cornstarch, bringing to boil. Cook until sauce is slightly
thickened. Remove from heat and serve.
Happy
Heart Chicken
3 lb chicken, skinned
4 green scallions
2 t. dried basil
1 large zucchini
3 T. lemon juice
2 medium carrots
1 can hearts of palm or artichoke hearts
Arrange chicken in large casserole dish; sprinkle with basil and juice.
Chop scallions and spread over chicken. Scrub zucchini and carrots then
cut each in half. Quarter lengthwise to make 8 pieces of each. Arrange
in alternating pattern on top of chicken, along with heart of palm. Cover
and bake at 350 degrees 1 hour.
Baked
Lemon Chicken with Vegetables
4 chicken breasts
1/2 c. chicken stock
1 clove garlic, crushed
3 T. lemon juice
1/2 t. oregano
1 T. white wine
2 medium zucchinis, sliced
Place chicken in casserole dish; top with garlic, seasonings, vegetables.
Pour in stock, lemon juice and wine. Cover tightly and bake at 350 degrees
for 30 minutes.
Chicken
Gyros w/Yogurt Sauce
1/2 cup nonfat yogurt
1/4 cup cucumbers, diced
1 tablespoon scallions, chopped
1 clove garlic, minced
1/2 pound boneless skinless chicken breast
2 tablespoons lemon juice
1 tablespoon fresh oregano
2 teaspoons olive oil
4 romaine lettuce, leaves
2 pita breads
Mix yogurt, cucumbers, scallions and 1/2 garlic. Mix lemon juice, oregano,
garlic. Add chicken and marinate 30 minutes. Grill chicken or sauté
in pan. Serve in pita breads with garnish and yogurt sauce.
Chicken
Tetrazzini
1 teaspoon vegetable oil
2 cups sliced mushrooms
1 cup onions, diced
1/2 cup celery, finely diced
1 1/4 cups chicken broth
1/2 cup dry sherry
1/2 cup evaporated lowfat milk
1 tablespoon plus 1 1/2 teaspoons flour
1/2 teaspoon dry mustard
1/2 teaspoon dried thyme
4 1/2 ounces noodles, thin, cooked
6 ounces chicken breasts, cooked, thinly sliced
1 ounce Parmesan cheese, grated
1 ounce Gruyere cheese, or swiss, grated
1 tablespoon dried bread crumbs
pinch paprika
Prepare casserole. 400 degrees. In large skillet heat oil. Add onions
and celery. Sauté
2-3 minutes. Add mushrooms. Sauté another 3-4 minutes until vegetables
are softened. Add broth and sherry. Reduce heat to low and simmer 5
minutes. In small bowl, whisk together milk, flour, dry mustard and
thyme until thoroughly mixed. Strain and add to vegetable mixture. Cook,
stirring constantly 1 minute until thickened. Turn heat to low and simmer,
covered, stirring occasionally, 10 minutes. Place cooked noodles in
baking dish. Top with chicken then vegetable mixture. In a small bowl
combine cheeses and bread crumbs. Sprinkle evenly over vegetable mixture
and sprinkle with paprika. Bake in upper third of oven 25-30 minutes.
Grilled
Balsamic Chicken & Vegetables
1 tablespoon olive oil
1/2 cup balsamic vinegar
1/4 cup honey
3 tablespoons oregano, fresh, chopped
3 tablespoons sage, fresh, chopped
1/8 teaspoon allspice, ground
1/8 teaspoon cumin, ground
2 chicken breast halves, boneless, skinless
1 cup wild rice, cooked
1 red onion, large, cut in 3/4" rounds
2 zucchini, sliced lengthwise
2 eggplants, japanese, sliced
Mix first 7 ingredients for marinade. Marinate chicken and vegetables
separately for 2 to 4 hours. Grill chicken then vegetables, brushing
with marinade. Serve over rice. Serves 2. Calories: 420, Fat: 12 grams
per serving.
Quick
Chicken Stir-Fry with Bulgur
3/4 c. bulgur wheat
2 c. cooked chicken, chopped
water to cover
1/4 t.salt
1 T. peanut oil
1/4 c. unsalted, dry-roasted peanuts
2 scallions, minced
1/4 c. nonfat yogurt
1 clove garlic, crushed
1 T. tamari sauce or soy sauce
1 stalk celery, diced
6 fresh mushrooms, sliced
Soak bulgur in water to cover 3-4 hours. Drain. Heat oil; add scallions,
garlic, celery and stir-fry. Add mushrooms and stir-fry. Add chicken,
salt, and stir-fry until heated through. Stir in peanuts, yogurt, and
tamari sauce, mixing well. Serve over bulgur.
Rotini
Stir Fry
1/2 pkg rotini
1 c. carrot curls
2 T olive oil
1/2 c. sliced red onion
2 chicken breasts, in strips
1/4 c water
1 c. fresh broccoli flowers
1/2 t. chicken instant bouillon
1/2 t. tarragon leaves
2 T. Parmesan cheese
Prepare rotini; drain. In large skillet heat oil; add chicken, broccoli,
carrots, onion. Cook and stir over medium heat until broccoli is tender-crisp.
Add water, bouillon and tarragon; cook and stir until chicken is cooked
through. Add hot rotini and parmesan cheese; toss to coat. Serve immediately.
Chicken
Cacciatore a la Lombarda
2 T. olive oil
1/4 c. flour
1 clove garlic, minced 1/2 t. thyme, rosemary
2 1/2 lb chicken
1/2 c. chopped onion
1 rib celery, sliced
1 T. chopped parsley
1 c. Chablis or dry white wine
Brown garlic in oil. Dip chicken in mixture of flour, thyme, rosemary,
brown lightly. In casserole combine onion and celery; microwave on HIGH
3 min. Stir in parsley and add chicken. Pour wine into skillet to loosen
drippings; pour over chicken. Cover with waxed paper. Microwave on HIGH,
redistributing once, until juices run clear when thickest part of chicken
is pierced, about 12 min.
Cold
Pasta and Chicken Primavera
8 oz. vermicelli
12 cherry tomatoes, halved
1/2 c. olive oil
10 fresh mushrooms, sliced
1/2 c. wine vinegar
2 c. cubed cooked chicken
1 t. Dijon mustard
1/3 c. chopped basil
1 clove garlic, crushed
1/3 c. pine nuts or walnuts
1 1/2 c. fresh snow peas, blanched
1/4 t. salt
1 c. broccoli florets, blanched
Cook noodles; drain; rinse; drain. Combine oil, vinegar, mustard, garlic
in jar; shake hard. Pour 1/2 c. of mixture over noodles; toss; chill at
least 3 hrs. Combine veggies; toss with rest of oil mixture. Cover and
chill 3 hrs. Add with chicken, basil, nuts, salt to pasta and toss gently.
Chicken
Salad Tarragon
1 lb. chicken breast
3/4 c. non-fat mayonnaise
1 T. tarragon vinegar
1/2 c. raisins
1/2 c. chopped pecans
Place breast and enough water to cover in small pot. Cover, simmer 25
min. Cool in broth, then place in frig to chill thoroughly. Cut chicken
in small piece. Stir in all else, including salt and pepper to taste.
(I like to put in fresh or dried tarragon also)
Hot
Chicken Salad Pie
1-2 lb. chicken
l 9 inch baked pie shell
1 t. salt
1 1/2 c. chopped celery
1 1/2 c. fine fresh bread cubes
1 c. chopped walnuts or pecans
3/4 c. low fat or fat-free mayonnaise
2 T. lemon juice
1 t. dry mustard
1 t. Worcestershire sauce
1/2 c. shredded low-fat Cheddar Cheese
Simmer chicken tender; remove meat from bones, cut into chunks, refrigerate.
Make and bake pie shell. Reduce oven heat to 350. Toss chicken with salt,
celery, bread cubes, and nuts. Blend mayonnaise, lemon juice, mustard,
Worcestershire. Toss with chicken, spoon into baked pie shell, then sprinkle
with cheese. Bake pie 40-45 minutes, then serve hot.
Cashew
Chicken
1 t. cornstarch
1/2 c. chicken broth
1 T. cornstarch
1 T. soy sauce
1 lb. chicken breast, skinned, boned, in matchstick-size
4 T. veg. oil (peanut is good)
1 rib celery, thinly sliced
1/4 lb green beans, slant sliced
1 large carrot, slant sliced
1 small onion, 1/4 inch slices
1 clove garlic, minced or pressed
2 T. water
1/3 c. roasted cashews (or sunflower seeds)
Mix 1 t. cornstarch with broth and set aside. Combine 1 T. cornstarch,
soy sauce, and chicken. Coat; set aside. Heat wok, then add 2 T. oil.
Add chicken; stir-fry until opaque (3 min). Set aside. Add 2 T. oil; when
hot, add celery, beans, carrot, onion, garlic. Stir fry 1 min. Add water,
cover and cook 3 min. Return chicken and broth to pan. Stir until thickens
(l min.) Stir in most of cashews. Garnish with remaining.
No-fat
stuffed chicken microwaved
Take packaged stuffing, add
1 c. chopped onions, 1 c. chopped celery, a t. sage. Toss, add 2 1/2 c.
water (or what package says) or stock. Add water instead of butter (same
amount). Put in skinned chicken very tightly. Season with Mrs. Dash, parsley.
Put in oven bag to cook (pierce). Cooks in 12-13 min. in microwave.
Microwaved
Chicken Breasts
Combine dijon mustard, non-fat
mayonnaise, salt. Brush mixture on to very dry chicken breasts on one
side; roll in cornflakes or bran flakes. Put in microwave pan, meaty part
on edge. Microwave 4-5 min./breast.
TURKEY
Turkey Piccata
1/2 lb. turkey cutlets, pounded
thin
2 T. flour
1 T. oil
2 T butter
1/4 c. dry white wine
1 T. capers
1 T. lemon juice
1 T. chopped parsley
Lightly dust turkey with flour. Heat oil; add cutlets in single layer
(2 batches?) and lightly brown on both side. Remove and keep warm. Wipe
out skillet with paper towel. Melt butter and return cutlets to skillet.
Add wine and cook over high 1-2 min., turning frequently, until wine evaporates
to syrupy glaze. Add capers, juice and parsley and heat through. Season
to taste.
Grilled
Turkey Steak
Blanch 1 lb. of 1/2 inch thick
turkey steaks in boiling water for about 2 min. Remove and pat dry. Rub
steaks on all side with 1 T. Dijon mustard and sprinkle on tarragon. Grill
5-6 min. from eat until cooked through.
Herbed-onion
Turkey Burgers
Mix, then cook:
2 pounds ground turkey
1/3 cup mayonnaise
1 (1-ounce) envelope dry onion soup mix
1 tablespoon minced fresh or 1 teaspoon dried thyme
2 teaspoons minced fresh or
1/2 teaspoon dried rosemary
Garlic
Pan-roasted Game Hens
3 tablespoons olive oil
2 game hens, about 1 and 1/2 pounds each, split in half
4 small peeled garlic cloves
1/4 cup red wine vinegar
1/4 cup chicken broth
1/2 teaspoon dried thyme
1/2 teaspoon dried rosemary
2 teaspoons Dijon mustard
Salt
Heat the olive oil in a large skillet, over medium heat for about 2
minutes or until almost smoking. Add the game hens, skin side down,
and sauté for 5 minutes or until golden. With tongs, turn the
hens over, add the garlic and sauté for another 5 minutes.
Add the vinegar and broth which will bubble up, then the thyme and rosemary.
Cover and simmer, over low heat, for 25 to 30 minutes or until the juices
run clear, not rosy, when the thigh is pricked with a fork. Transfer
the hens to a plate. Stir the mustard into the juices in the skillet
and boil down furiously, until 1/2 cup of liquid remains, scraping the
brown cooking particles into the sauce. Season with salt and pepper,
spoon over the hens and serve immediately.
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