Chicken with Spicy Black Pepper Sauce
Thai Chicken with Basil and Vegetables
Chicken with Mushroom-Sherry Sauce
Chicken Breasts Stuffed with Ricotta and Goat Cheese
Cheese-Herb Chicken Medallions
Chicken with Mustard and Herbs
Quick Curry-Roasted Chicken with Cucumber Raita
Garlic Chicken Fillets in Balsamic Vinegar
Skillet Chicken with Bell Pepper Sauce
Asparagus-Chicken à la King with Roasted Peppers
Cumin-Roasted Turkey Breast with Raspberry Sauce
SERVES 6
An oil-free marinade gives this chicken its deliciously different barbecue taste.
Marinade
¼ cup soy sauce (lowest sodium available)
¼ cup honey
3 tablespoons red wine vinegar
2 tablespoons finely snipped fresh parsley
2 teaspoons grated peeled gingerroot or 1 teaspoon ground ginger
½ teaspoon pepper
1 medium garlic clove, minced
3 skinless chicken breast halves with bone (about 12 ounces each)
Cooking spray
In a small bowl, whisk together the marinade ingredients. Pour into a large resealable plastic bag.
Discard all visible fat from the chicken. Add the chicken to the marinade. Seal the bag and turn to coat. Refrigerate for at least 2 hours, turning occasionally.
To grill the chicken, lightly spray a grill rack with cooking spray. Preheat the grill on high. Grill the chicken for 30 to 45 minutes, or until no longer pink in the center, brushing the pieces with marinade and turning them frequently. To protect against harmful bacteria, be sure to wash the basting brush between basting steps until the chicken surface turns white. (Washing the brush is not necessary after this point.) Cut each breast in half before serving.
COOK’S TIP
To broil the chicken, follow the instructions above except preheat the broiler and lightly spray a broiler-safe baking sheet with cooking spray. Broil about 5 inches from the heat for 25 to 30 minutes, basting as directed.
COOK’S TIP on Skinning Poultry
You can dramatically reduce the amount of fat and cholesterol in poultry by discarding the skin. Because of its slippery nature, poultry skin can be a challenge to remove, however. Hold a piece of poultry on a flat surface (a plastic cutting board is recommended), grasp the skin with a double thickness of paper towels, and pull firmly. Discard the skin and the paper towels. Use a knife or kitchen scissors to trim any remaining visible fat.
PER SERVING
Calories 167
Total Fat 1.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 79 mg
Sodium 349 mg
Carbohydrates 4 g
Fiber 0 g
Sugar 3 g
Protein 32 g
DIETARY EXCHANGES:
4 Very Lean Meat
SERVES 6
This spicy, heart-friendly alternative to traditional fried chicken surprises your taste buds with a pleasant touch of ginger.
Cooking spray (butter flavor preferred)
1 teaspoon ground ginger, or to taste
1 teaspoon paprika
¼ teaspoon salt
Pepper to taste
3 skinless chicken breasts with bone (about 12 ounces each)
4 cups wheat-flake or cornflake cereal, lightly crushed
1 medium garlic clove, crushed (optional)
Preheat the oven to 350°F. Lightly spray a baking sheet with cooking spray.
In a small bowl, combine the ginger, paprika, salt, and pepper.
Discard all visible fat from the chicken. Sprinkle the ginger mixture on both sides.
In a pie pan or on a piece of aluminum foil, stir together the cereal and garlic. Roll the chicken in the mixture to coat.
Lightly spray the chicken on all sides with the cooking spray. Place on the baking sheet.
Bake for 45 minutes to 1 hour, or until the chicken is golden brown, tender, and no longer pink in the center. (The timing depends on the thickness of the chicken.) Cut each breast in half before serving.
PER SERVING
Calories 225
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 79 mg
Sodium 326 mg
Carbohydrates 17 g
Fiber 2 g
Sugar 3 g
Protein 34 g
DIETARY EXCHANGES:
1 Starch
4 Very Lean Meat
SERVES 4
A very simple, barely cooked sauce is the secret to this lively dish.
½ teaspoon pepper (coarsely ground preferred)
¼ teaspoon garlic powder
⅛ teaspoon salt
4 boneless, skinless chicken breast halves (about 4 ounces each)
1 teaspoon olive oil
1 tablespoon soy sauce (lowest sodium available)
1 tablespoon steak sauce (lowest sodium available)
1 tablespoon Worcestershire sauce (lowest sodium available)
1 tablespoon olive oil
2 teaspoons fresh lime juice
1 medium Italian plum tomato, finely chopped (optional)
In a small bowl, stir together the pepper, garlic powder, and salt.
Discard all the visible fat from the chicken. Sprinkle the pepper mixture over both sides, pressing firmly so the mixture adheres.
In a large nonstick skillet, heat 1 teaspoon oil over medium heat, swirling to coat the bottom. Cook the chicken with the smooth side down for 5 minutes. Turn over and cook for 4 minutes, or until no longer pink in the center. Transfer to four plates.
In the same skillet, stir together the remaining ingredients except the tomato. Increase the heat to medium high and bring just to a boil, scraping the bottom and sides of the skillet to dislodge any browned bits. Remove from the heat.
To serve, spoon the sauce over the chicken. Sprinkle with the tomato.
PER SERVING
Calories 173
Total Fat 6.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.5 g
Cholesterol 66 mg
Sodium 272 mg
Carbohydrates 2 g
Fiber 0 g
Sugar 1 g
Protein 27 g
DIETARY EXCHANGES:
3 Lean Meat
SERVES 6
This intricately flavored dish brings the warmth and intensity of Indian cuisine to your table. Serve over basmati rice so you can savor all the deep orange, cilantro-flecked sauce.
1 pound boneless, skinless chicken breasts
2 tablespoons canola or corn oil
1 medium onion, finely chopped
2 teaspoons garlic powder
1 6-ounce can no-salt-added tomato paste
2 teaspoons ground cumin
1½ teaspoons ground coriander
½ teaspoon ground turmeric
½ teaspoon cayenne
1 cup fat-free sour cream
¾ teaspoon salt
1 medium fresh jalapeño pepper, ribs and seeds discarded
1 tablespoon minced peeled gingerroot
½ cup finely snipped fresh cilantro
1 teaspoon garam masala (optional)
Discard all visible fat from the chicken. Cut the chicken into bite-size pieces. Set aside.
In a large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the onion for 3 to 4 minutes, or until soft, stirring occasionally.
Stir in the garlic powder. Cook for 1 minute, stirring constantly.
Stir in the tomato paste, cumin, coriander, turmeric, and cayenne. Cook for 1 minute, stirring occasionally.
Stir in the chicken, sour cream, and salt. If the mixture seems dry, gradually stir in a little water as needed. Bring to a boil. Reduce the heat and simmer for 15 minutes, stirring occasionally.
Stir in the jalapeño and gingerroot. Cook for 10 minutes, or until the chicken is no longer pink in the center.
Sprinkle with the cilantro and garam masala just before serving.
COOK’S TIP on Garam Masala
Dry-roasted spices are ground together to make the distinctive blend known as garam masala. It may include 10 to 12 different spices, such as cumin, coriander, cloves, cardamom, black pepper, and mace, and is usually added to food near the end of cooking or right before the dish is served to enhance the complexity of flavor.
PER SERVING
Calories 203
Total Fat 6.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.0 g
Cholesterol 50 mg
Sodium 400 mg
Carbohydrates 15 g
Fiber 2 g
Sugar 8 g
Protein 22 g
DIETARY EXCHANGES:
1 Other Carbohydrate
2½ Lean Meat
SERVES 4
Fragrant fresh basil complements the chicken and vibrant vegetables in this all-in-one meal. Because this dish cooks quickly, have your ingredients gathered and prepped before you start stir-frying.
Sauce
2 tablespoons fat-free, low-sodium chicken broth or water
2 teaspoons sugar
2 teaspoons fish sauce
1 teaspoon soy sauce (lowest sodium available)
1 teaspoon canola or corn oil
2 medium garlic cloves, minced
1 serrano chile, ribs and seeds discarded, chopped (optional)
1 pound boneless, skinless chicken breasts, all visible fat discarded, cut into thin slices
2 cups broccoli florets
2 medium carrots, cut into matchstick-size pieces
4 medium green onions, cut into 1-inch pieces
¼ cup firmly packed fresh basil leaves
2 cups hot cooked rice (jasmine or brown preferred)
In a small bowl, stir together the sauce ingredients. Set aside.
In a wok or large skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the garlic and serrano chile for 10 to 15 seconds.
Stir in the chicken. Cook for 3 to 4 minutes, or until the chicken is no longer pink in the center, stirring constantly.
Stir in the broccoli, carrots, and green onions. Cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring constantly.
Stir in the reserved sauce and the basil. Cook for 1 minute, or until the mixture is warmed through, stirring constantly.
Serve over the rice.
COOK’S TIP on Jasmine Rice
Expand your taste horizons by preparing jasmine rice from Thailand to accompany this dish. Jasmine rice is classified as an aromatic rice because of its perfumy fragrance and nuttiness.
COOK’S TIP on Fish Sauce
Pungent and salty, fish sauce imparts a rich flavor to many Asian dishes. A little goes a long way, so you may want to purchase only a small bottle. Store fish sauce in a cool place for up to six months.
PER SERVING
Calories 288
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 66 mg
Sodium 382 mg
Carbohydrates 33 g
Fiber 3 g
Sugar 6 g
Protein 30 g
DIETARY EXCHANGES:
1½ Starch
2 Vegetable
3 Very Lean Meat
SERVES 4
Before rolling up the tortillas, add shredded lettuce, chopped tomatoes, salsa, and a dollop of fat-free sour cream if you wish.
Marinade
3 tablespoons Worcestershire sauce (lowest sodium available)
1½ tablespoons fresh lemon or lime juice
1 tablespoon water
1 teaspoon canola or corn oil
1 medium garlic clove, minced
½ teaspoon pepper, or to taste
1 pound boneless, skinless chicken breasts
1 large onion
1 large green bell pepper
1 teaspoon canola or corn oil
8 6-inch corn tortillas
Cooking spray
1 teaspoon canola or corn oil
In a large resealable plastic bag, combine the marinade ingredients.
Discard all visible fat from the chicken. Cut the chicken lengthwise into ⅜-inch strips. Add to the marinade. Seal the bag and turn to coat. Refrigerate for 10 to 20 minutes, turning at least once.
Meanwhile, preheat the oven to 350°F.
Cut the onion and bell pepper into ⅛-inch strips. Put in a small bowl.
Stir 1 teaspoon oil into the onion mixture.
When the chicken has marinated, wrap the tortillas in aluminum foil and heat in the oven for 8 to 10 minutes.
Meanwhile, lightly spray a large skillet with cooking spray. Put the remaining 1 teaspoon oil in the skillet, swirling to coat the bottom. Heat over medium-high heat. Remove the chicken from the marinade, discarding the marinade. Cook the chicken for 4 minutes, stirring occasionally.
Add the onion and bell pepper. Cook for 5 minutes, or until the onion is slightly brown and the chicken is no longer pink in the center, stirring constantly.
To serve, spread the chicken mixture on the tortillas. Roll the tortillas around the filling, jelly-roll style.
PER SERVING
Calories 240
Total Fat 4.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 2.0 g
Cholesterol 66 mg
Sodium 137 mg
Carbohydrates 20 g
Fiber 3 g
Sugar 5 g
Protein 29 g
DIETARY EXCHANGES:
1 Starch
1 Vegetable
3 Very Lean Meat
SERVES 6
A bed of steamed brown rice or yolk-free noodles pairs nicely with this stir-fry. Add some pizzazz by using a mixture of colorful bell peppers.
1 pound boneless, skinless chicken breasts
1½ tablespoons soy sauce (lowest sodium available)
1 tablespoon grated peeled gingerroot or 1 teaspoon ground ginger
1 teaspoon canola or corn oil
2 medium green, red, or yellow bell peppers, or any combination, cut into 1-inch strips
4 medium green onions, cut into 1-inch pieces
¾ cup fresh pineapple chunks plus ¼ cup canned pineapple juice, or ¾ cup pineapple chunks canned in their own juice, ¼ cup juice reserved
1½ tablespoons cornstarch ⅔ cup fat-free, low-sodium chicken broth
1 tablespoon sesame seeds, dry-roasted
Discard all visible fat from the chicken. Cut into 1-inch cubes.
In a large resealable plastic bag, combine the chicken, soy sauce, and gingerroot. Seal the bag and turn to coat. Refrigerate for 30 to 45 minutes, turning occasionally.
In a large nonstick skillet or wok, heat the oil over high heat, swirling to coat the bottom. Cook the chicken mixture for 2 minutes, stirring constantly. Using a slotted spoon, transfer the chicken to a plate, leaving the marinade in the skillet.
Stir in the bell peppers and green onions. Cook for 1 minute, stirring constantly.
Stir in the pineapple (reserve the juice for later) and chicken. Cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring constantly.
Put the cornstarch in a small bowl. Pour in the broth and reserved pineapple juice, whisking to dissolve. Stir into the chicken mixture. Bring to a boil and cook for 1 minute, or until thickened and smooth, stirring occasionally.
To serve, spoon the mixture onto six plates. Sprinkle with the sesame seeds.
PER SERVING
Calories 141
Total Fat 3.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 44 mg
Sodium 160 mg
Carbohydrates 9 g
Fiber 2 g
Sugar 5 g
Protein 19 g
DIETARY EXCHANGES:
½ Other Carbohydrate
2½ Very Lean Meat
SERVES 6
You don’t have to live in Brunswick County, Virginia, to enjoy this variation of its famous stew.
1 pound boneless, skinless chicken breasts
Cooking spray
1 teaspoon olive oil
1 medium onion, chopped
3 cups fat-free, low-sodium chicken broth
2 cups fresh or frozen whole-kernel corn
1½ cups fresh or frozen baby lima beans
1½ cups chopped tomatoes
1 6-ounce can no-salt-added tomato paste
3 tablespoons fresh lemon juice
1 tablespoon Worcestershire sauce (lowest sodium available)
Discard all visible fat from the chicken. Cut into 1-inch cubes.
Lightly spray a deep skillet or Dutch oven with cooking spray. Put the oil in the skillet, swirling to coat the bottom. Heat over medium-high heat. Cook the onion for 3 minutes, or until soft, stirring occasionally.
Stir in the remaining ingredients, including the chicken. Reduce the heat and simmer, covered, for 1 hour.
PER SERVING
Calories 238
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 44 mg
Sodium 241 mg
Carbohydrates 30 g
Fiber 6 g
Sugar 9 g
Protein 25 g
DIETARY EXCHANGES:
1½ Starch
2 Vegetable
3 Very Lean Meat
SERVES 4
Adding a splash of dry sherry after reducing the sauce provides a delectable explosion of flavor.
4 boneless, skinless chicken breast halves (about 4 ounces each)
¼ teaspoon salt
¼ teaspoon pepper
1 tablespoon olive oil
8 ounces sliced button mushrooms
1 medium onion, thinly sliced
¼ teaspoon dried thyme, crumbled
¼ teaspoon salt
½ cup dry sherry, divided use
Discard all visible fat from the chicken. Sprinkle both sides with ¼ teaspoon salt and the pepper.
In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the chicken with the smooth side down for 5 minutes. Turn over and cook for 4 minutes, or until no longer pink in the center. Transfer to a platter. Cover to keep warm.
In the same skillet, stir together the remaining ingredients except the sherry. Cook for 4 minutes, or until the onion is soft, stirring frequently.
Stir in ⅓ cup sherry. Increase the heat to high and boil for 1 minute, or until the liquid has almost evaporated, stirring occasionally. Remove from the heat.
Stir in the remaining 2 tablespoons plus 2 teaspoons sherry. Spoon over the chicken.
PER SERVING
Calories 203
Total Fat 5.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 3.0 g
Cholesterol 66 mg
Sodium 371 mg
Carbohydrates 6 g
Fiber 3 g
Sugar 1 g
Protein 29 g
DIETARY EXCHANGES:
1 Vegetable
3 Lean Meat
SERVES 4
This impressive dish is a snap to make and classy enough to serve for very special occasions. The tomato sauce keeps the chicken breasts moist.
Cooking spray
Stuffing
7 ounces fat-free ricotta cheese
2 ounces soft goat cheese (chèvre)
2 tablespoons snipped fresh parsley or 2 teaspoons dried, crumbled
1 tablespoon finely chopped green onions (green part only)
Sauce
1 8-ounce can no-salt-added tomato sauce
2 teaspoons Italian seasoning
1½ teaspoons chopped fresh oregano or ½ teaspoon dried, crumbled
1 medium garlic clove, minced
¼ teaspoon salt
⅛ teaspoon pepper
4 boneless, skinless chicken breast halves (about 4 ounces each)
Preheat the oven to 350°F. Lightly spray an 8-inch square glass baking dish with cooking spray.
In a small bowl, stir together the stuffing ingredients.
In another small bowl, stir together the sauce ingredients.
Discard all visible fat from the chicken. Put a chicken breast half with the smooth side up between two pieces of plastic wrap. Using the smooth side of a meat mallet or a heavy pan, lightly flatten the breast to a thickness of ¼ inch, being careful not to tear the meat. Repeat with the remaining chicken.
To assemble, spoon about one-fourth of the stuffing down the center of each breast. Starting with the short end, roll up jelly-roll style. Place with the seam side down in the dish. Spoon the sauce over the breasts.
Bake, covered, for 40 to 45 minutes, or until the chicken is no longer pink in the center.
PER SERVING
Calories 234
Total Fat 6.5 g
Saturated Fat 3.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.5 g
Cholesterol 84 mg
Sodium 323 mg
Carbohydrates 7 g
Fiber 4 g
Sugar 1 g
Protein 34 g
DIETARY EXCHANGES:
1 Vegetable
4 Lean Meat
SERVES 6
Although just about any fresh vegetable can be used to garnish this family favorite, carrots add a wonderful splash of color. Chilling the mozzarella beforehand keeps it from oozing when baking.
Cooking spray
6 boneless, skinless chicken breast halves (about 4 ounces each)
1 tablespoon finely chopped green onions (green part only)
1 tablespoon finely chopped fresh basil or 1 teaspoon dried, crumbled
¼ teaspoon paprika
Pepper to taste
¾ cup shredded part-skim mozzarella cheese, chilled
2 medium carrots (optional)
Preheat the oven to 400°F. Lightly spray a medium baking dish with cooking spray.
Discard all visible fat from the chicken. Sprinkle each breast with the green onion, basil, paprika, and pepper.
Form the cheese into 6 loose balls. Place one in the center of each breast. Roll the chicken around the cheese, making sure the ends are tucked in. Tie each breast with kitchen twine to hold the cheese in place. Put the breasts in the baking dish.
Bake for 15 to 20 minutes, or until the chicken is no longer pink in the center. Let cool for 10 minutes.
Meanwhile, using a vegetable peeler, pare the carrots lengthwise into long, thin strips. Soak in ice water for at least 10 minutes. Drain well and pat dry with paper towels.
To serve, arrange a bed of carrot curls on a platter. Cut each breast into ½-inch medallions. Place on the carrots.
COOK’S TIP on Dried Herbs and Spices
Always store herbs and spices in airtight containers (glass jars recommended) away from heat and light. In general, whole spices and herbs will retain their flavor for about one year. Ground spices and herbs will keep for six months to one year. When the aroma becomes faint, replace the spices and herbs or use more of them to compensate for flavor loss.
PER SERVING
Calories 161
Total Fat 3.5 g
Saturated Fat 2.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 75 mg
Sodium 162 mg
Carbohydrates 1 g
Fiber 0 g
Sugar 0 g
Protein 30 g
DIETARY EXCHANGES:
3½ Very Lean Meat
SERVES 8
Effortless meals like this one are perfect for serving either guests or family members.
2 pounds boneless, skinless chicken breasts
1 teaspoon dried basil, crumbled
1 teaspoon dried oregano, crumbled
1 14.5-ounce can no-salt-added diced tomatoes, undrained
1 9-ounce package frozen artichoke hearts, thawed
1 cup fat-free, low-sodium chicken broth
1 2.25-ounce can sliced black olives, drained
½ teaspoon salt
¼ teaspoon pepper
¼ teaspoon crushed red pepper flakes (optional)
Discard all visible fat from the chicken. Sprinkle both sides with the basil and oregano. Put the chicken in a 3½- to 4-quart slow cooker.
Stir in the remaining ingredients. Cook, covered, on high for 3 to 4 hours or on low for 7 to 8 hours.
PER SERVING
Calories 162
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 66 mg
Sodium 334 mg
Carbohydrates 6 g
Fiber 4 g
Sugar 2 g
Protein 28 g
DIETARY EXCHANGES:
1 Vegetable
3 Very Lean Meat
SERVES 4
Just because you don’t have a lot of time to fix dinner doesn’t mean you have to sacrifice flavor—or eat high-fat, high-sodium takeout food. With only a few ingredients, you can whip up an elegant entrée in minutes. Make extra to use for special sandwiches.
Cooking spray
¼ cup spicy brown mustard
1 tablespoon salt-free herb seasoning blend
1 tablespoon light mayonnaise
1 teaspoon salt-free lemon pepper
4 boneless, skinless chicken breast halves (about 4 ounces each)
Preheat the oven to 350°F. Lightly spray a baking dish with cooking spray.
In a small bowl, stir together the mustard, seasoning blend, mayonnaise, and lemon pepper to make a paste.
Discard all visible fat from the chicken. Put the chicken in the dish. Spread the mustard mixture thickly over the top of each breast.
Bake for 20 minutes, or until the chicken is no longer pink in the center.
PER SERVING
Calories 152
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 67 mg
Sodium 253 mg
Carbohydrates 0 g
Fiber 0 g
Sugar 0 g
Protein 26 g
DIETARY EXCHANGES:
3 Very Lean Meat
SERVES 6
This easy French stew is delicately flavored with thyme and tarragon. Using fresh instead of dried herbs will make it exceptionally tasty. Serve it with crusty whole-grain bread to absorb the savory liquid.
Cooking spray
⅓ cup all-purpose flour
½ teaspoon pepper, or to taste
6 boneless, skinless chicken breast halves (about 4 ounces each)
1 tablespoon olive oil, divided use
1 medium onion, sliced
1 pound button mushrooms, sliced
1 cup dry white wine (regular or nonalcoholic)
1 cup fat-free, low-sodium chicken broth
¼ cup finely snipped fresh parsley
¼ cup fresh thyme leaves or 1 tablespoon plus 1 teaspoon dried, crumbled
¼ cup fresh tarragon leaves or 1 tablespoon plus 1 teaspoon dried, crumbled
2 medium garlic cloves, minced
¼ teaspoon salt
2 tablespoons all-purpose flour
¼ cup cold water
2 cups frozen green peas
Preheat the oven to 400°F. Lightly spray a large ovenproof casserole dish or Dutch oven with cooking spray.
Combine ⅓ cup flour and the pepper in a paper or resealable plastic bag.
Discard all visible fat from the chicken. Add several pieces of chicken at a time to the bag and shake well to coat. Shake off any excess.
In a large skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Add half the chicken and brown on both sides. Transfer to the casserole dish. Repeat with 1 teaspoon oil and the remaining chicken.
Pour the remaining 1 teaspoon oil into the skillet and swirl to coat the bottom. Cook the onion for 2 to 3 minutes, or until soft, stirring occasionally.
Stir in the mushrooms, wine, broth, parsley, thyme, tarragon, garlic, and salt. Pour over the chicken.
Bake, covered, for 45 minutes.
Put the 2 tablespoons flour in a cup. Add the water, stirring to dissolve. Gradually pour into the liquid in the casserole, stirring gently. Stir in the peas.
Bake, covered, for 15 to 20 minutes, or until the chicken is no longer pink in the center, the peas are tender, and the sauce has thickened.
PER SERVING
Calories 279
Total Fat 4.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 2.0 g
Cholesterol 66 mg
Sodium 244 mg
Carbohydrates 20 g
Fiber 4 g
Sugar 5 g
Protein 33 g
DIETARY EXCHANGES:
1 Starch
1 Vegetable
3 Very Lean Meat
SERVES 4
In a hurry but tired of the typical? This simple curry-flavored chicken goes nicely with the cool and refreshing cucumber raita (RI-tah), an Indian yogurt sauce. Try this dish over quick-and-easy couscous.
Cooking spray
Curry-Roasted Chicken
1 teaspoon curry powder
½ teaspoon ground cumin
¼ teaspoon onion powder or garlic powder
⅛ teaspoon cayenne
4 boneless, skinless chicken breast halves (about 4 ounces each)
Cucumber Raita
1 small cucumber
⅛ teaspoon salt
8 ounces fat-free plain yogurt
¼ cup finely diced red bell pepper
2 tablespoons finely snipped fresh parsley or cilantro
½ teaspoon grated peeled gingerroot
¼ teaspoon cumin seeds or ground cumin
Pepper to taste
Preheat the oven to 350°F. Lightly spray a baking sheet with cooking spray.
In a small bowl, stir together the curry powder, cumin, onion powder, and cayenne.
Discard all visible fat from the chicken. Sprinkle the curry powder mixture over both sides. Place the chicken with the smooth side up on the baking sheet. Lightly spray the chicken with cooking spray.
Bake for 20 minutes, or until the chicken is no longer pink in the center.
Meanwhile, peel the cucumber. Slice in half lengthwise and discard the seeds. Grate the cucumber. Put in a colander and sprinkle with the salt. Let drain for at least 5 minutes. Squeeze the cucumber to remove excess liquid. Pat dry with paper towels.
In a medium serving bowl, thoroughly whisk the yogurt. Stir in the cucumber and remaining raita ingredients except the pepper. Cover and refrigerate until the chicken is done. Just before serving, sprinkle the pepper over the raita. Serve with the chicken.
PER SERVING
Calories 168
Total Fat 2.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 67 mg
Sodium 193 mg
Carbohydrates 7 g
Fiber 1 g
Sugar 5 g
Protein 30 g
DIETARY EXCHANGES:
½ Other Carbohydrate
3 Very Lean Meat
SERVES 4
The power of spice is beautifully demonstrated in this classic dish with Moroccan influences. Fluffy couscous absorbs and distributes the flavors. Serve with steamed spinach and fresh orange slices.
1 pound boneless, skinless chicken breasts
2 teaspoons olive oil
1 medium onion, cut into eighths
4 medium garlic cloves, minced
¾ cup fat-free, low-sodium chicken broth
½ cup dry white wine (regular or nonalcoholic) or water
½ cup kalamata olives, coarsely chopped
1 medium lemon, quartered
1 teaspoon grated peeled gingerroot
½ teaspoon paprika
¼ teaspoon ground turmeric
⅛ teaspoon pepper
¾ cup uncooked couscous
¼ teaspoon salt
Discard all visible fat from the chicken. Cut each breast into quarters.
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 2 minutes on each side.
Stir in the onion and garlic. Cook for 4 to 5 minutes, or until the onion is tender-crisp, stirring occasionally.
Stir in the broth, wine, olives, lemon, gingerroot, paprika, turmeric, and pepper. Bring to a boil, stirring occasionally. Reduce the heat and simmer, covered, for 15 to 20 minutes, or until the chicken is no longer pink in the center.
Stir in the couscous and salt. Remove from the heat and let stand, covered, for 5 minutes, or until the liquid is absorbed and the couscous is tender. (Do not stir while the mixture is standing.) Using a fork, fluff the mixture. Discard the lemon before serving the dish.
PER SERVING
Calories 360
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 5.5 g
Cholesterol 66 mg
Sodium 526 mg
Carbohydrates 32 g
Fiber 2 g
Sugar 3 g
Protein 32 g
DIETARY EXCHANGES:
2 Starch
3 Lean Meat
SERVES 8
This easy, elegant entrée is perfect when you have unexpected company.
8 boneless, skinless chicken breast halves (about 4 ounces each)
½ cup all-purpose flour
2 teaspoons olive oil
Cooking spray
6 to 8 medium garlic cloves, minced
1 cup fat-free, low-sodium chicken broth
⅓ cup balsamic vinegar
Pepper to taste
1 tablespoon cornstarch
2 tablespoons water
Discard all visible fat from the chicken. Put the chicken on a plate. Dust both sides with the flour, shaking off the excess.
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken on one side for 2 to 3 minutes, or until golden. Spray the tops with cooking spray. Turn over. Sprinkle with the garlic. Cook for 2 to 3 minutes, or until golden.
Add the broth, vinegar, and pepper. Reduce the heat to medium low. Cook, covered, for 5 to 10 minutes, or until the chicken is tender and no longer pink in the center. Leaving the liquid in the skillet, transfer the chicken to a platter. Cover to keep warm.
Put the cornstarch in a cup. Add the water, stirring to dissolve. Pour into the skillet. Increase the heat to high and boil for 1 to 2 minutes, or until thick and smooth, stirring occasionally. Pour over the chicken.
PER SERVING
Calories 181
Total Fat 2.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 66 mg
Sodium 85 mg
Carbohydrates 10 g
Fiber 0 g
Sugar 2 g
Protein 28 g
DIETARY EXCHANGES:
½ Starch
3 Very Lean Meat
SERVES 4
Stock your kitchen with the flavors of Greece—tomatoes, olives, lemons, oregano—and you’ll be ready to prepare this robust dish at any time. Serve with steamed green beans and whole-wheat pita bread.
1 pound chicken breast tenders
1 teaspoon olive oil
1 medium green bell pepper, cut into 1-inch strips
2 medium shallots, quartered
1 14.5-ounce can no-salt-added diced tomatoes, undrained
½ cup fat-free, low-sodium chicken broth
¼ cup kalamata olives, coarsely chopped
1 teaspoon dried oregano, crumbled
1 teaspoon grated lemon zest
2 tablespoons fresh lemon juice
¼ teaspoon salt
¼ teaspoon pepper
⅛ teaspoon ground cinnamon
Discard all visible fat from the chicken.
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 2 minutes on each side.
Stir in the bell pepper and shallots. Cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring occasionally.
Stir in the remaining ingredients. Bring to a simmer. Reduce the heat and simmer, covered, for 25 to 30 minutes, or until the chicken is no longer pink in the center.
PER SERVING
Calories 197
Total Fat 5.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 3.0 g
Cholesterol 66 mg
Sodium 414 mg
Carbohydrates 10 g
Fiber 3 g
Sugar 4 g
Protein 28 g
DIETARY EXCHANGES:
2 Vegetable
3 Lean Meat
SERVES 4
Tender twists of gemelli pasta, browned chicken, and a creamy, moderately spicy sauce make this combination hard to resist.
8 ounces dried pasta, such as gemelli, rotini, or penne
1 pound chicken breast tenders
1 teaspoon canola or corn oil
1½ teaspoons salt-free Cajun or Creole seasoning blend
1 medium green bell pepper, chopped
1 medium onion, chopped
2 medium ribs of celery, chopped
2 medium garlic cloves, minced
1½ cups fat-free, low-sodium chicken broth
½ cup fat-free half-and-half
2 tablespoons all-purpose flour
¼ teaspoon salt
Prepare the pasta using the package directions, omitting the salt and oil. Drain well in a colander. Set aside.
Meanwhile, discard all visible fat from the chicken.
In a large nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Put the chicken in the skillet. Sprinkle with the seasoning blend. Brown the chicken for 2 minutes on each side.
Stir in the bell pepper, onion, celery, and garlic. Cook for 2 to 3 minutes, or until the vegetables are tender-crisp, stirring occasionally.
Pour in the broth. Bring to a simmer. Reduce the heat and simmer, covered, for 8 to 10 minutes, or until the vegetables are tender and the chicken is no longer pink in the center.
In a small bowl, whisk together the half-and-half and flour until smooth. Pour into the chicken mixture. Increase the heat to medium high and cook for 3 to 4 minutes, or until thickened, stirring occasionally.
Stir in the pasta and salt and heat through.
PER SERVING
Calories 410
Total Fat 3.5 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 1.0 g
Cholesterol 66 mg
Sodium 294 mg
Carbohydrates 55 g
Fiber 3 g
Sugar 7 g
Protein 38 g
DIETARY EXCHANGES:
3 Starch
1 Vegetable
3 Very Lean Meat
SERVES 4
Salt-free steak seasoning blend works as well in this quick-enough-for-a-weeknight entrée as it does in your favorite beef dishes.
2 teaspoons salt-free steak seasoning blend
½ teaspoon paprika
1 pound chicken breast tenders
2 tablespoons olive oil, divided use
1 large green bell pepper, thinly sliced lengthwise
1 medium onion, thinly sliced lengthwise
½ cup water
2 tablespoons no-salt-added ketchup
1½ tablespoons Worcestershire sauce (lowest sodium available)
¼ teaspoon salt
In a small bowl, stir together the seasoning blend and paprika.
Discard all visible fat from the chicken. Sprinkle the seasoning blend mixture on both sides of the chicken.
In a large nonstick skillet, heat 2 teaspoons oil over medium heat, swirling to coat the bottom. Cook the chicken with the smooth side down for 2 minutes. Transfer with the browned side up to a plate.
Heat the remaining 1 tablespoon plus 1 teaspoon oil in the skillet, swirling to coat the bottom. Cook the bell pepper and onion for 5 minutes, or until the bell pepper is tender-crisp, stirring frequently.
Stir in the water, ketchup, and Worcestershire sauce. Place the chicken with the browned side up on the bell-pepper mixture. Cook, covered, for 3 minutes, or until the chicken is no longer pink in the center. Transfer the chicken to a platter.
Stir the salt into the bell-pepper mixture. Spoon over the chicken.
PER SERVING
Calories 215
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 5.5 g
Cholesterol 66 mg
Sodium 233 mg
Carbohydrates 7 g
Fiber 2 g
Sugar 5 g
Protein 27 g
DIETARY EXCHANGES:
1 Vegetable
3 Lean Meat
SERVES 4
Although this creamy chicken mixture is typically served over toast points, try it with cooked whole-grain pasta, brown rice, couscous, or spaghetti squash strands for a change.
1 10.5-ounce can fat-free, low-sodium chicken broth
8 ounces fresh asparagus, trimmed and sliced on the diagonal into bite-size pieces, or 1 10-ounce package frozen cut asparagus
¼ teaspoon dried tarragon or thyme, crumbled
⅛ teaspoon salt
⅛ teaspoon pepper
⅓ cup all-purpose flour
1½ cups fat-free evaporated milk, divided use
2 medium red or green bell peppers, or a combination, roasted, peeled, rinsed, and chopped
2 cups chopped cooked chicken or turkey breast, cooked without salt, skin and all visible fat discarded
In a large saucepan, stir together the broth, asparagus, tarragon, salt, and pepper. Bring to a boil over high heat. Reduce the heat and simmer, covered, for 5 minutes.
In a small bowl, whisk together the flour and about half the milk. Stir into the asparagus mixture. Stir in the remaining milk. Cook for 10 minutes, or until thickened and bubbly, stirring occasionally. Cook for 2 minutes, stirring constantly.
Stir in the roasted peppers and chicken. Heat through.
COOK’S TIP on Roasting Bell Peppers
Roasted bell peppers add color, flavor, and texture to food. You can buy them in jars (look for them in the condiment section of the grocery) or make them at home. Prepare several at one time so you’ll have some to use in salads, casseroles, sandwiches—you name it! Halve the bell peppers lengthwise, discarding the stems, ribs, and seeds. Preheat the broiler. Lightly spray a broiler pan with cooking spray. Put the peppers with the cut side down in the broiler pan. Broil about 4 inches from the heat for 3 to 5 minutes, or until the skin is black and bubbly all over. Transfer the peppers to a plastic or paper bag, seal, and let stand until cool enough to handle. Discard the skin. Rinse the peppers and pat dry with paper towels. Roasted bell peppers will keep in an airtight container in the freezer for up to four months.
PER SERVING
Calories 258
Total Fat 3.0 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 1.0 g
Cholesterol 63 mg
Sodium 256 mg
Carbohydrates 24 g
Sugar 13 g
Fiber 3 g
Protein 32 g
DIETARY EXCHANGES:
½ Starch
1 Fat-Free Milk
3 Very Lean Meat
SERVES 6 (with half the turkey [about 18 ounces] reserved for another use)
Frozen raspberries, available year-round, are the base for the terrific sauce that complements this nicely spiced entrée.
1 teaspoon canola or corn oil
2 teaspoons ground cumin
½ teaspoon garlic powder
¼ teaspoon salt
½ teaspoon pepper
1 4½-pound bone-in turkey breast with skin, thawed and patted dry with paper towels if frozen
Sauce
12 ounces frozen unsweetened raspberries, thawed
2 teaspoons grated orange zest
½ cup fresh orange juice
¼ cup sugar
2 tablespoons balsamic vinegar
1½ tablespoons cornstarch
¼ teaspoon crushed red pepper flakes (optional)
⅛ teaspoon ground allspice
Preheat the oven to 325°F. Spread the oil over a glass baking dish large enough to hold the turkey.
In a small bowl, stir together the cumin, garlic powder, salt, and pepper.
Using your fingers, gently loosen but don’t remove the turkey skin. Being careful to avoid tearing the skin, spread the cumin mixture over as much of the meat as possible. Gently pull the skin over any exposed meat. Put the turkey with the breast side up in the baking dish.
Roast for 1 hour 25 minutes, or until the internal temperature registers 175°F on an instant-read thermometer and the juices run clear. For easier carving, let stand on a cooling rack for 15 minutes. Discard the skin. Cut the breast in half, thinly slicing one of the pieces and reserving the remaining piece for a later use.
Meanwhile, in a medium saucepan, stir together the sauce ingredients until the cornstarch is completely dissolved. Bring to a boil over medium-high heat. Boil for 1 minute, stirring frequently. Remove from the heat. Let cool completely.
Serve the sliced turkey with the sauce.
COOK’S TIP
If the turkey tips over when you put it in the baking dish, crumple a sheet of aluminum foil and wedge it under the turkey to stabilize it. A ball of foil placed in the cavity will work as well.
PER SERVING
Calories 232
Total Fat 2.0 g
Saturated Fat 0.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 80 mg
Sodium 152 mg
Carbohydrates 23 g
Fiber 3 g
Sugar 16 g
Protein 29 g
DIETARY EXCHANGES:
1 Fruit
½ Other Carbohydrate
4 Very Lean Meat
SERVES 4
A thin layer of Dijon mustard and a sprinkle of fresh basil provide layers of flavor in every bite of these turkey patties.
1 pound lean ground turkey breast, skin removed before grinding
¼ cup chopped fresh basil leaves
¼ teaspoon salt
¼ teaspoon garlic powder
1½ tablespoons olive oil, divided use
8 ounces button mushrooms, sliced
1 large onion, chopped
⅛ teaspoon cayenne
1 tablespoon chopped fresh basil leaves
¼ teaspoon salt
2 teaspoons Dijon mustard
In a medium bowl, stir together the turkey, ¼ cup basil, ¼ teaspoon salt, and garlic powder. Form into 4 patties.
In a large nonstick skillet, heat 1 tablespoon oil over medium-high heat, swirling to coat the bottom. Cook the patties for 5 minutes. Turn over and cook for 4 minutes, or until no longer pink in the center. Transfer to a plate. Cover to keep warm.
Still on medium high, heat the remaining 1½ teaspoons oil in the skillet, swirling to coat the bottom. Cook the mushrooms, onion, and cayenne for 4 minutes, or until the onion is soft, stirring frequently. Remove from the heat.
Stir in the remaining 1 tablespoon basil and ¼ teaspoon salt.
To serve, spread the mustard over the patties. Top with the mushroom mixture.
PER SERVING
Calories 208
Total Fat 6.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.0 g
Monounsaturated Fat 4.0 g
Cholesterol 77 mg
Sodium 397 mg
Carbohydrates 7 g
Fiber 2 g
Sugar 4 g
Protein 30 g
DIETARY EXCHANGES:
1 Vegetable
3 Lean Meat
SERVES 8
A great way to use turkey leftovers, this is a tasty twist on an old favorite.
12 ounces dried rotini or other pasta (whole-wheat preferred)
Cooking spray
1 medium onion, diced
½ medium green bell pepper, diced
2 medium garlic cloves, minced
8 ounces button mushrooms, sliced
12 ounces cooked turkey breast, cooked without salt, skin and all visible fat discarded, cubed (about 2 cups)
1 10.75-ounce can low-fat condensed cream of chicken soup (lowest sodium available)
½ cup fat-free evaporated milk
2 ounces diced pimientos, drained
2 tablespoons shredded or grated Parmesan cheese
2 tablespoons dry sherry or dry white wine (regular or nonalcoholic) (optional)
⅛ teaspoon pepper
¼ cup plain dry bread crumbs
Prepare the pasta using the package directions, omitting the salt and oil. Drain well in a colander.
Meanwhile, preheat the oven to 350°F. Spray a 3-quart casserole dish and a deep skillet with cooking spray.
Heat the skillet over medium heat. Cook the onion, bell pepper, and garlic for 2 to 3 minutes, or until soft, stirring occasionally.
Stir in the mushrooms. Cook for 2 minutes, or until tender.
Stir the pasta and the remaining ingredients except the bread crumbs into the skillet. Pour into the casserole dish. Sprinkle with the bread crumbs.
Bake, covered, for 35 to 40 minutes, or until heated through.
PER SERVING
Calories 279
Total Fat 2.5 g
Saturated Fat 1.0 g
Trans Fat 0.0 g
Polyunsaturated Fat 0.5 g
Monounsaturated Fat 0.5 g
Cholesterol 40 mg
Sodium 231 mg
Carbohydrates 44 g
Fiber 5 g
Sugar 5 g
Protein 23 g
DIETARY EXCHANGES:
3 Starch
2 Very Lean Meat