Justbec
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Low Fat/Low Carb/Low Cholesterol Recipes - Chicken
I loved this one. Next time I'm saute'ing a bit extra spinach for a side dish too :)
Spinach Stuffed Chicken Breasts
3/4 cup frozen chopped spinach, thawed and drained
1/4 cup (2-oz.) low-fat ricotta cheese
1/2 cup (2-oz.) shredded part-skim mozzarella cheese
2 tsp. chopped fresh tarragon OR 1/4 tsp. dried tarragon
1/4 tsp. salt
1/8 tsp. freshly ground pepper
4 chicken breast halves (1 3/4 lbs.)
2 tsp. olive oil
Preheat the oven to 350º F. Prepare a shallow baking pan with non-stick pan spray.
Combine the spinach, cheeses, and seasonings in a small bowl. Lift up the skin from each chicken breast half and stuff the spinach mixture between the skin and chicken meat. (Be careful not to tear the skin.) Smooth the skin over the stuffing, tucking it underneath to form a neat package.
Brush the stuffed breasts with olive oil and place them bone side down in a baking pan. Bake, uncovered, for 45 minutes, until the chicken is cooked and brown.
Serving Size: 1/2 breast plus stuffing; with skin
Nutritional Information Per Serving:
Calories: 257, Fat: 12g, Cholesterol: 90mg, Sodium: 324mg, Carbohydrate: 3g, Dietary Fiber: 1g, Sugars: 1g, Protein: 34g Diabetic Exchanges: 1 Vegetable, 4 Lean Meat
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11/14/2007, 11:22 am
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Justbec
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Chicken
This is an absolutely wonderful dish. AND it's good for you too.
Chicken Stuffed with Golden Onions and Fontina
4 teaspoons extra-virgin olive oil, divided (note: I used Enola oil and it worked fine)
1 1/2 cups thinly sliced red onion
2 teaspoons minced FRESH rosemary, divided
1/8 teaspoon salt
Freshly ground pepper to taste
2/3 cup shredded Fontina cheese, preferably aged.
4 boneless, skinless chicken breast
1/2 cup white wine
1 cup reduced sodium chicken broth
4 teaspoons all-purpose flour
1. Heat 2 teaspoons oil in a large nonstick skillet over medium high heat. Add onions and 1 teaspoon rosemary: cook, stirring occasionally, until the onion is golden brown, 6 to 7 minutes. Season with salt and pepper. Let cool, stir in Fontina.
2. Meanwhile cut horizontal slit along the thin, long edge of each chicken breast half, nearly through to the opposite side. Stuff the breast with 1/4 cup of the onion-cheese mixture.
3. Heat remaining 2 teaspoons of oil in the same skillet over medium-high heat. Add chicken and cook until golden brown, about 5 minutes per side. Transfer to a plate and cover with foil to keep warm.
4. Add wine and the remaining 1 teaspoon rosemary to the pan. Cook over medium-high heat for 2 minutes. Whisk broth and flour in a bowl until smooth; add to the pan, reduce heat to low and whisk until the sauce thickens, about 1 minute. Return the chicken to the skillet and coat with the sauce. Cook, covered until the chicken is just cooked through, 2 to 4 minutes. Serve the chicken topped with sauce.
Active time: 35 minutes
Per Serving: 258 calories; 12 g fat (5 g sat., 6 g mono); 88 mg cholesterol; 7 g carbohydrates.
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11/14/2007, 11:25 am
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Justbec
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Chicken
Grilled Caribbean Chicken Breasts
1/4 cup fresh squeezed orange juice
1 teaspoon orange peel
1 tablespoon olive oil
1 tablespoon lime juice
1 teaspoon minced ginger
2 garlic cloves, minced
1/4 teaspoon hot pepper sauce
1/2 teaspoon minced fresh oregano
1 1/2 pounds boneless, skinless chicken breasts, halved
In a blender, combine all ingredients except the chicken. Pour the marinade over the chicken breasts and marinate in the refrigerator at least 2 hours or up to 48 hours. Grill or broil the chicken for about 6 minutes per side until no trace of pink remains. 6 servings, 3 to 4 ounces each.
Nutrition Information per serving:
Calories 154, Calories From Fat 41, Total Fat 5g, Saturated Fat 1g, cg 69mg, Sodium 61mg, Total Carbohydrate 1g, Dietary Fiber 0g, Sugars 1g, Protein 25g
Exchanges per serving:: 4 Very Lean Meat
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11/15/2007, 7:03 am
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Justbec
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Chicken
Crockpot Chicken Noodle Soup
(makes 6 servings)
1 3-pound (1.4 kg) whole chicken, cut into 8 pieces
1 large onion, peeled and quartered
1 large carrot, peeled and quartered
3 sprigs flat-leaf parsley
1/2 teaspoon (2.5 ml) crushed dried thyme
1/2 teaspoon (2.5 ml) crushed dried marjoram
1/4 teaspoon (1.25 ml) freshly ground pepper
1 quart (1 l) canned no-salt, no-fat chicken broth
1 quart (1 l boiling water
6 ounces (180 g) medium-wide noodles
4 ounces (120 g) button mushrooms, sliced
1/2 pound (240 g) fresh spinach, well washed and large stems removed
Rinse and pat dry chicken. Place in a 5-quart (5 l) or larger crockery slow cooker. Place the onion, carrot, and parsley around chicken pieces. Sprinkle with thyme, marjoram, and pepper.
Add chicken broth, cover, and cook on LOW for 7 to 8 hours or on HIGH for 2 1/2 to 3 hours.
When chicken is done, remove from broth and cool for about 10 minutes, until cool enough to handle. Discard the onion, carrot, and parsley. Remove and discard the chicken skin and bones. Shred chicken and set aside. Skim off and discard all surface fat from the broth.
If cooking on LOW, change setting to HIGH. Add the boiling water, noodles, and mushrooms. Cook until noodles are almost tender, about 5 minutes. Add spinach and continue to cook until noodles and tender and spinach wilts, about 3 minutes. Gently stir in shredded chicken and heat through.
Ladle into wide, shallow soup bowls.
Per serving: 285 calories (22% calories from fat), 31 g protein, 7 g total fat (1.8 g saturated fat), 24 g carbohydrates, 2 g dietary fiber, 72 mg cholesterol, 615 mg potassium, 121 mg sodium
Diabetic exchanges: 4 lean protein, 1 1/2 carbohydrate (bread/starch)
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11/16/2007, 6:44 am
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Justbec
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Chicken
Crockpot Recipe
Spicy Chicken/Turkey Lasagna
Prep: 15 minutes
Cook: 4-1/2 hours
Ingredients
1 pound ground turkey
1 teaspoon dried oregano
1/2 teaspoon salt
1/4 teaspoon red-pepper flakes
1 container (15 ounces) ricotta
2 cups (8-ounce package) shredded Italian-blend cheese
1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry
12 lasagna noodles (12 ounces), uncooked and broken in half
1 jar (26 ounces) chunky pasta sauce with mushrooms and green pepper
1/2 cup water
Grated Parmesan (optional)
Directions
1. In nonstick skillet, brown turkey over medium-high, breaking up clumps, until no longer pink, 5 to 7 minutes. Season with oregano, salt and pepper flakes. Remove from heat.
2. In bowl, mix ricotta, cheese blend and spinach.
3. In oval 5-1/2-quart slow cooker, layer half the noodles, overlapping as necessary. Spoon on half the meat mixture. Pour on half the pasta sauce and half the water. Spread half the cheese mixture on top. Repeat layering.
4. Cover slow cooker; cook on low heat 4-1/2 hours.
5. To serve, cut into 8 equal pieces. Sprinkle with Parmesan cheese, if desired. Makes 8 servings.
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11/16/2007, 6:58 am
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Justbec
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Chicken
15 Minute Marinated Chicken
INGREDIENTS
1/4 cup Dijon mustard
2 tablespoons fresh lemon juice
1 1/2 teaspoons Worcestershire sauce
1/2 teaspoon dried tarragon
1/4 teaspoon pepper
4 boneless, skinless chicken breast halves
DIRECTIONS
Combine the first five ingredients; spread on both sides of chicken. Place chicken on plate. Marinate at room temperature for 10-15 minutes or for several hours in the refrigerator. Grill, uncovered, over medium coals, turning once, for 10-15 minutes or until juices run clear.
Diabetic Exchanges:
One serving equals 3 lean meat; also, 161 calories, 287 mg sodium, 73 mg cholesterol, 2 gm carbohydrate, 28 gm protein, 4 gm fat.
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12/10/2007, 9:01 am
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Justbec
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Chicken
Honey-Mustard Chicken
Ingredients:
3 tablespoons Balsamic vinegar
3 tablespoons honey
2 tablespoons Dijon mustard
2 cloves garlic, minced
2 tablespoons capers, rinsed
4 boneless, skinless chicken breasts (about 1 pound), trimmed of fat
1/4 teaspoon salt or to taste
Freshly ground pepper
2 teaspoons extra-virgin olive oil
Directions:
1. Whis vinegar, honey, mustard, capers and garlic in a small bowl.
2. Place chicken between sheets of plastic wrap. Pound with a meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Season with salt and pepper.
3. Heat oil in a large nonstick skillet over medium-high heat. Add the chicken and cook until the underside is well browned, about 5 minutes. Turn the chicken over and cook for 2 minutes more. Add the hone-mustard mixture to the skillet (it will bubble up and begin to boil quickly). Partially cover the pan; cook unti the chicken is no longer pink in the center and the juices run clear, 2 to 4 minutes. Transfer the chicken to a platter or individual plates, top with the pan sauce and serve.
Servings: 4
Nutritional info:
205 calories
4 g fat
66 mg cholesterol
16 g carbohydrates
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12/26/2007, 11:36 am
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Justbec
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Re: Low Fat/Low Carb/Low Cholesterol Recipes - Chicken
Turkey Cutlets with Peas & Spring Onions
Ingredients:
1/2 cup all-purpose flour
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1 pound 1/4 inch thick turkey breast cutlets or steaks
2 tablespoons extra virgin olive oil, divided
4 ounces shiitake mushrooms, stemmed and sliced (about 1 1/2 cups)
1 bunch spring onions or scallions, sliced, whites and greens seperated
1 cup reduced soduim chicken broth
1/2 cup dry white wine
1 cup peas, fresh or frozen, thawed
1 teaspoon freshly grated lemon zest
Directions:
1. Whisk flour, 1/4 teaspoon salt and pepper in a shallow dish. Dredge each turkey cutlet in the flour mixture. Heat 1 tablespoon oil in a large nonstick skillet over medium-high heat. Add the turkey and cook until lightly golden, 2 to 3 minutes per side. Transfer to a plate; cover with foil to keep warm.
2. Add the remaining 1 tablespoon oil to the pan and heat over medium high heat. Add mushrooms and onions (or scallions) whites and cook, stirring often, until the mushrooms are browned and the whites are slightly softened, 2 to 3 minutes. Add broth, wine and the remaining 1/4 teaspoon salt; cook, stirring occasionally, until the sauce is slightly reduced, 2 to 3 minutes. Stir in peas and onion greens and cook, stirring, until heated through, about 1 minute. Stir in lemon zest. Nestle the turkey in to the vegatables along with any accumulated juices from the plate. Cook, turning the cutlets once, until heated through, 1 to 2 minutes.
Servings: 4
Nutritional Info:
302 Calories
8 g fat
46 mg cholesterol
19 g carbohydrates
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12/26/2007, 11:49 am
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Gawd.......those sound good!
