Viewing entries tagged
chicken

Balsamic Marinated Chicken

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Balsamic Marinated Chicken

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 4

Ingredients:

  • ¾ c balsamic vinegar

  • ½ cup low/no-sodium, fat-free broth (up to 30 calories) *

  • 1 tsp dried minced onion

  • ½ tsp dried minced garlic

  • ½ tsp crushed red pepper flakes

  • ¼ tsp ground black pepper

  • ¼ tsp paprika

  • ¼ tsp crushed, dried rosemary

  • ¼ tsp dried parsley flakes

  • ¼ tsp chili powder

  • 1/8 tsp dried oregano

  • 4 (6 oz) skinless, boneless chicken breast halves

  • 1½ cup total mixed greens

Instructions:

  1. Whisk together the vinegar, broth (or water), onion, red pepper flakes, garlic, pepper, paprika, rosemary, parsley, chili powder and oregano in a bowl.

  2. Pour the liquid into a resealable plastic bag and add the chicken breasts.

  3. Coat the chicken breasts with the marinade, squeeze out the excess air and seal the bag.

  4. Marinate in the refrigerator 30 minutes or overnight.

  5. Preheat the oven to 400°.

  6. Line a baking sheet with non-stick aluminum foil or lightly grease a broiler pan.

  7. Remove the chicken breasts from the marinade and shake off the excess.

  8. Discard the remaining marinade and place the breasts onto the baking sheet or broil pan.

  9. Bake in the preheated oven until the breasts are golden brown and no longer pink in the center, about 40 minutes.

  10. Serve 1 chicken breast along side the salad and Guiltless Potato Wedges sprinkled with any combination of the above herbs & spices.

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Barley Tomato Slices

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Barley Tomato Slices

4½ OZ PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 2

Ingredients:

  • ¼ cup sliced fresh mushrooms (any variety)

  • 1 cup low/no-sodium, fat-free broth *

  • 1 cup water

  • 1 cup quick-cooking barley

  • ½ cup bias-sliced small green beans

  • ¼ large tomato, seeded and chopped

  • 3 tsp chopped fresh basil or ½ tsp dried basil, crushed

  • 2 tsp chopped fresh rosemary or ½ tsp dried rosemary, crushed

  • ¼ tsp crushed red pepper

  • 1 large tomato, sliced

  • 9 oz grilled or baked chicken

Instructions:

  1. In medium saucepan, combine mushrooms, broth, water, and barley.

  2. Bring to boiling; reduce heat. Cover and simmer for 5 minutes.

  3. Add green beans; cover and simmer for 5 to 7 minutes more or until barley is tender and vegetables are crisp-tender. If necessary, drain.

  4. Stir the chopped tomato, basil, rosemary, and red pepper into barley mixture. Heat through.

  5. Split the barley mixture in half and serve with the tomato slices from half the tomato and 4½ oz chicken. The rest of the barley mixture, chicken, and tomato slices can be refrigerated for later.

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Cabbage Roll

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Cabbage Roll

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 2 large cabbage leaves

  • 1 large cabbage leaf, shredded or chopped

  • ¼ tsp onion powder or to taste

  • ¼ tsp garlic powder or to taste

  • ¼ tsp Chinese Five Spice (sodium-free) or to taste

  • 4½ oz cooked chicken or shrimp, chopped

  • ½ cup cooked brown rice

Instructions:

  1. Steam cabbage leaves over boiling water for 10 minutes. When done they should be soft and pliable but not falling apart, so you may need to adjust the time accordingly.

  2. While the cabbage is steaming, put the chicken/shrimp, raw cabbage and spices into a mixing bowl.

  3. Mix together thoroughly.

  4. Once finished steaming, remove the cabbage leaves from the steamer and place on a kitchen towel. Pat dry.

  5. Place one leaf on a cutting board and place ½ of the rice and ½ of the chicken/shrimp mixture in the middle.

  6. Fold both of the sides in, fold the side closest to you over and roll as you would a burrito.

  7. Do this for both leaves.

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Chicken Parmesan

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Chicken Parmesan

2 ½ OZ. PROTEIN*, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 2 ½ oz. skinless chicken breast, cooked

  • 2 ½ oz. fat free mozzarella, shredded

  • ½ cup cooked whole-wheat pasta

  • ¼ cup low fat pasta sauce

Instructions:

  1. Preheat oven to 350º.

  2. Place chicken in a small non-stick baking dish.

  3. Cover chicken with pasta sauce, then sprinkle on mozzarella.

  4. Bake until cheese is melted and slightly browned (about 15-20 minutes).

  5. Combine pasta with garlic powder and parmesan, then add a little fat free margarine (no more that 1 tbsp) if desired.

  6. Serve with a salad and fat free dressing.

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Cinnamon Curry Chicken Soup

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Cinnamon Curry Chicken Soup

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 4½ oz. or 3/4 cup cooked chicken - cubed

  • 1½ cup total celery, onions, mushrooms and squash. *

  • 1 medium potato (2½ - 3") - cubed

  • 1 cup low/no-sodium, fat-free broth (up to 30 calories) **

  • 1 cup water

  • 3 cloves minced garlic

  • ½ tsp curry powder

  • ¼ tsp cinnamon

  • ¼ tsp pumpkin pie spice

  • pepper (to taste)

Instructions:

  1. In a saucepan, combine all of the ingredients.

  2. Bring to a boil.

  3. Reduce heat, cover and simmer for 45 minutes.

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Garlic Baked Chicken

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Garlic Baked Chicken

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 4

Ingredients:

  • 4 (6 oz) skinless, boneless chicken breast halves

  • 3 large onions, sliced into ½" rings or half-moons

  • 2 cups mushrooms, quartered

  • 3 - 5 cloves garlic, unpeeled and whole

  • juice of half lemon

  • ground black pepper (to taste)

Instructions:

  1. Preheat oven to 350°.

  2. Heat non-stick saucepan over medium heat.

  3. Add the onion and mushrooms. Stir constantly until slightly tender, approximately 5 minutes.

  4. Transfer mixture to a glass baking dish and place chicken on top.

  5. Squeeze lemon juice onto the breasts and sprinkle with pepper.

  6. Place garlic around and on top of chicken and cover tightly either with a lid or aluminum foil.

  7. Bake in the preheated oven until the breasts are no longer pink in the center, 30 - 45 minutes.

  8. Serve 1 chicken breast on top of 1 cup cooked onions and serve along side Guiltless Potato Wedges sprinkled with any herbs and/or spices.

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Hot Wings

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Hot Wings

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5½ oz. raw, skinless, boneless chicken breast; cut into tenders

  • ½ cup finely crushed fat free croutons or corn flakes

  • fat free hot wing sauce

  • fat free ranch dressing (under 30 cal/serving)

  • 1 egg*, beaten or ½ container Egg Beaters®

Instructions:

  1. Preheat oven to 350°

  2. Dip chicken tenders in egg, then coat in bread crumbs

  3. Spray baking sheet lightly with non-stick spray or place a cooling/baking rack onto your baking sheet (this allows your breading to get crispy all the way around the tender)

  4. Place chicken on sheet and bake for 15 minutes, or until juices run clear when pierced with a fork

  5. Pour hot wing sauce on chicken to coat thoroughly, drain off excess

  6. Then simply dip tenders in dressing and watch the ball game

  7. Serve with 1½ c celery and/or carrot sticks or a nice side salad with fat-free dressing.

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Poached Chicken

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Poached Chicken

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

SERVINGS: 2

Ingredients:

  • 2 boneless, skinless chicken breast* (5 1/2 - 6 oz. each)

  • Herbs - 2 sprigs (sugg: cilantro, basil, parsley, dill, tarragon)

  • 2 cloves of garlic, crushed with skin on

  • 1/2 cup green beans, chopped

  • 1/3 cup fennel, shaved

  • 1/2 cup carrot, shaved

  • 1/3 cup zucchini, shaved

  • 4 cherry tomatoes, halved

  • Freshly ground black pepper

  • Lemon wedges, to serve

  • 1 cup cooked brown rice

Instructions:

  1. Arrange the chicken breasts in a single layer in the bottom of a pot. Pour in enough cool water to cover the chicken by an inch or so, add herbs and garlic.

  2. Over MED-HIGH heat, bring the water to a boil. Then you will turn off the heat and immediately cover the pan. Allow the chicken to sit in the hot poaching liquor for 20 minutes, until cooked through.

  3. Bring a medium saucepan of water to a boil and blanch the green beans for 1½ to 2 minutes, then cool under cold running water. Transfer to a large mixing bowl.

  4. Preheat the broiler.

  5. Shave the fennel bulb with a mandolin or peeler into this slices and do the same with the carrot and zucchini. Add to the beans.

  6. Put the tomatoes on a non-stick baking sheet and under a preheated broiler for 2 to 3 minutes until softened. Add to the bowl.

  7. Remove the chicken breasts from the poaching liquor. Thinly slice them and add to the bowl of vegetables.

  8. Toss together and season to taste with pepper.

  9. Arrange the chicken, vegetables, and rice between plates (or storage containers) and serve with a drizzle of fat-free herb dressing and the lemon wedges.

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Steak Pizzaiola

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Steak Pizzaiola

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 oz. raw beef, round (fat trimmed) OR 4 ½ oz raw chicken*

  • 1 medium tomato, diced

  • 1 clove garlic, minced

  • 1 tsp oregano

  • 1 tsp basil

  • ¼ tsp chili powder

  • black pepper (to taste)

  • 3" baked potato

Instructions:

  1. Preheat oven to 350°.

  2. Place ½ of the diced tomato in a casserole dish.

  3. Add meat on top of tomatoes and top with minced garlic.

  4. In a small bowl, toss the rest of the tomato with oregano, basil, chili powder & black pepper. Place on top of steak.

  5. Cover tightly with aluminum foil or lid.

  6. Bake for 45 - 60 minutes.

  7. Serve a 3" long baked potato on the side.

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Stuffed Chicken Roll

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Stuffed Chicken Roll

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 ½ - 6 oz. boneless, skinless chicken breast*

  • ½ lb raw spinach or
    ½ cup frozen spinach, thawed

  • ¼ cup onions, diced

  • ¼ cup mushrooms, sliced

  • ½ garlic clove, minced

  • juice of ½ lemon

  • 1 melba toast round

  • ½ cup low/no-sodium, fat-free broth (up to 30 calories) **

  • ⅓ cup cooked brown rice

Instructions:

  1. Preheat oven to 350 °.

  2. Place the chicken between two sheets of heavy plastic (resealable freezer bags work well) on a solid, level surface. Firmly pound the chicken with the smooth side of a meat mallet to a thickness of about ¼". You may also do this with a rolling pin or heavy can.

  3. In a non-stick skillet on medium heat, saute the mushrooms and onions with the lemon juice and garlic. When they are soft and brown, start adding the spinach in batches. Let it wilt a little bit before adding in the next batch. If you are using the frozen spinach, you would add it with the rest of the vegetables until the onions and mushrooms are browned and the spinach is warmed through.

  4. Place the pounded chicken on a flat surface with the widest part of the chicken closest to you. Mound the veggie mixture in the middle of the chicken closest to you. Roll.

  5. Place in a baking dish with the seam side down.

  6. Top with the crumbled melba toast and any herbs or salt-free seasoning you desire.

  7. Pour the broth into the bottom of the pan.

  8. Bake for 30 minutes or until the chicken juices run clear.

  9. Remove from the oven and let rest for 5 minutes.

  10. Serve on a plate over the cooked brown rice.

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Tomato Basil Chicken

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Tomato Basil Chicken

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 4 ½ oz chicken, after cooked

  • ½ medium tomato, chopped

  • ¼ cup water or chicken broth*

  • 2 tbsp lemon juice

  • 2 tbsp chopped onion

  • 1 clove garlic, minced

  • 3 leaves basil, rolled & sliced

  • 1/8 tsp oregano, fresh or dried

  • ¼ tsp garlic powder

  • ¼ tsp onion powder

  • cayenne pepper (to taste)

  • black pepper (to taste)

  • salt-free seasoning blend (ex: Mrs. Dash) (to taste)

  • ½ cup whole wheat pasta, cooked

Instructions:

  1. Lightly brown the chicken in small saucepan with lemon juice on MED. Weigh to get 4.5 oz portion and return to saucepan.

  2. Add garlic, onion, spices & water or broth.

  3. After chicken is cooked, add fresh tomatoes and basil.

  4. Continue cooking for 5-10 minutes.

  5. Add pepper and salt-free seasoning blend to taste, garnish with fresh basil.

  6. Serve along side the cooked whole wheat pasta.

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