1/4 cup unbleached flour
1 tablespoon paprika
1/2 teaspoon salt (optional)
1/4 teaspoon pepper
8 chicken breast halves, skinned and boned
3 tablespoons corn oil margarine
1/4 cup onion, minced
1 cup chicken broth, either homemade or canned
1 cup 1% low-fat milk
1-1/2 pounds broccoli
1 8-ounce can mandarin oranges, drained
Combine flour, paprika, salt, and pepper in a plastic bag, then shake to mix. Place chicken breasts into seasoned flour one at a time, shaking to coat well. Melt margarine in a skillet over medium heat. Add onion and sauté over medium-high heat until tender. Add chicken and sauté for 5 minutes on each side, then remove chicken. Add broth and bring to a boil over medium heat. Cook for 5 minutes, stirring frequently. Add milk and simmer for 5 minutes, stirring frequently. Add chicken, baste with sauce, and simmer over low heat for 10 minutes, basting chicken several times. Cut broccoli into florets, then peel and slice stems. In a steamer or saucepan in a small amount of water, steam broccoli until tender. Arrange chicken in middle of each serving plate. Spoon sauce over chicken and broccoli. Garnish with mandarin oranges. Makes 8 servings.
Approx. per serving: 249 calories; 8 grams of fat
1 (3-pound) chicken, skinned and cut up
Salt and pepper to taste
1 microwave-safe roasting bag
1 medium onion, sliced
1/2 medium green bell pepper, cored, seeded, and cut into strips
2 8-ounce cans tomato sauce
1 tablespoon cornstarch
2 8-ounce cans crushed pineapple, drained
1 tablespoon light brown sugar
2 teaspoons fresh lemon juice
1/2 teaspoon salt (optional)
1/4 teaspoon ginger
Sprinkle chicken with salt and pepper to taste. Place roasting bag into a glass 2-quart baking dish. Arrange chicken, with larger pieces around edges, in roasting bag. Place onion and pepper over chicken. Blend tomato sauce and cornstarch in a small bowl. Stir in pineapple, brown sugar, lemon juice, salt, and ginger, mixing well. Pour mixture over chicken and close bag tightly. (Do not use twist-tie with metal strip.) Make six 1/2-inch slits in top of bag and microwave on high for 28 to 30 minutes or until chicken is tender, turning dish once. Makes 4 servings.
Approx. per serving: 558 calories; 11 grams of fat
1 chicken, skinned and cut-up
Salt and pepper to taste
All-purpose flour
2 tablespoons corn oil or safflower oil
1 large onion, sliced
1 can (6 ounce) frozen orange juice concentrate
Cooked rice
Preheat oven to 350°. Sprinkle chicken with salt and pepper, then coat with flour. Heat oil in a large skillet over medium heat. Add chicken and cook over medium-high heat until brown. Arrange chicken in a 9 x 13-inch baking dish. In skillet, sauté onion in pan drippings until tender. Arrange onion over chicken. Spread orange juice concentrate over chicken, then bake for 1 hour. Serve over rice. Makes 4 servings.
Approx. per serving: 656 calories; 17 grams of fat
1 (2-pound) fryer, skinned and cut up
2 tablespoons fresh lemon juice
Salt and pepper to taste
1/2 cup low-fat plain yogurt
1/4 cup low-fat mayonnaise
1/4 cup scallions, sliced
2 tablespoons Dijon mustard
1 tablespoon Worcestershire sauce
1 teaspoon fresh thyme or 1/2 teaspoon dried thyme
1/4 teaspoon cayenne pepper
1/4 Parmesan cheese, freshly grated
Preheat oven to 350°. In a large glass baking dish, arrange chicken in a single layer. Drizzle with lemon juice, then sprinkle with salt and pepper. Combine yogurt, mayonnaise, scallions, mustard, Worcestershire sauce, thyme, and cayenne pepper in a small bowl and mix well. Spread mixture over chicken and bake for 50 minutes. Drain off juices. Sprinkle chicken with Parmesan cheese. Preheat broiler and broil chicken 4 inches from heat source for about 3 minutes or until cheese melts and browns slightly. Makes 4 to 6 servings.
Approx. per serving: 424 calories; 9 grams of fat
4 chicken breasts, skinned and boned
2 tablespoons olive oil
1 green bell pepper, seeded and chopped
1 medium onion, sliced
1 cup celery, chopped
1 16-ounce can tomatoes, diced
1/2 teaspoon salt
1/8 teaspoon pepper
1/4 cup steak sauce
Cooked rice
Lightly flour chicken breasts. Heat oil in a skillet over medium-high heat and sauté chicken until lightly browned, then remove. Sauté green pepper, onion, and celery in skillet until tender. Stir in tomatoes. Add steak sauce, salt, and pepper, then add chicken. Spoon sauce over chicken, cover, and simmer for 10-15 minutes or until chicken is tender. Cook rice according to package directions. Serve over rice. Makes 4 servings.
Approx. per serving: 246 calories; 9 grams of fat
6 chicken pieces, skinned
1 tablespoon all-purpose flour
2 teaspoons corn oil margarine
2 medium onions, thinly sliced
1/4 pound fresh mushrooms, sliced
1/2 cup water (or 1/4 cup water and 1/4 cup white wine)
1/2 cup low-fat plain yogurt
Salt and freshly ground pepper to taste
Sprinkle chicken pieces with flour. Melt margarine in a large nonstick skillet over high heat and cook chicken for 5 minutes on each side or until brown. Reduce heat and cook for 10 more minutes on each side or until cooked throughout. Remove chicken and set aside in a warm baking dish. Add onions and mushrooms to skillet. Cook for 5 to 10 minutes or until tender, stirring frequently. Add water and bring to a full boil over high heat, stirring to deglaze the skillet. Remove from heat. Stir in yogurt, salt, and pepper. Arrange chicken pieces in serving dish and spoon sauce over top. Makes 6 servings.
Approx. per serving: 302 calories; 7 grams of fat
1 tablespoon corn oil margarine
1-1/4 pounds chicken breasts, skinned, boned, and cut into 1-inch cubes
2 large leeks, cleaned, trimmed, and cut into julienne strips
2 green onions, chopped
1 tomato, peeled, seeded, and chopped
1/4 cup dry white wine
1 tablespoon fresh ginger root, grated
1/2 cup fresh orange juice
1 tablespoon all-purpose flour
1/2 teaspoon orange rind (zest), grated
1/4 teaspoon granulated sugar
1 cup seedless green grapes
Salt and freshly ground pepper to taste
Melt margarine in a large heavy skillet over medium-high heat. Add chicken and cook over high heat for 2 to 3 minutes or until light brown. Remove chicken and place in a warm baking dish. Add leeks and green onions to skillet and stir-fry until soft and wilted. Add tomato, wine, and ginger root and mix well to deglaze skillet. Combine orange juice, flour, orange rind (zest), and sugar in a small bowl and mix well. Stir into leek mixture and bring to a boil over medium heat, stirring constantly. Add chicken, grapes, salt, and pepper. Heat and serve. Makes 4 servings.
Approx. per serving: 258 calories; 6 grams of fat
6 8-ounce chicken breasts, halved and skinned
1 cup dry white wine
1/2 cup water
1/3 cup light soy sauce
1 clove garlic, finely minced
1/2 teaspoon ginger, ground
Place chicken breasts into a large shallow dish. Combine wine, water, soy sauce, garlic, and ginger in a small bowl and mix well. Pour mixture over chicken, cover, and marinate in refrigerator overnight. Preheat broiler. Spray broiler rack with vegetable cooking spray, then place in broiler pan. Drain chicken, reserving marinade. Arrange chicken breasts on broiler rack and broil 8 to 10 inches from heat source for 10 to 15 minutes on each side, basting occasionally with reserved marinade. Makes 6 servings.
Approx. per serving: 284 calories; 3 grams of fat
6 chicken breast halves, skinned and boned
2 tablespoons plus 1 teaspoon corn oil margarine, divided
1-1/2 tablespoons all-purpose flour
1 teaspoon fresh tarragon or
1/2 teaspoon dried tarragon
1/2 teaspoon salt (optional)
1/4 pound fresh mushrooms, thinly sliced
1/4 cup hot water
1 teaspoon instant chicken bouillon
1/2 lemon, thinly sliced
3 cups cooked rice
Cut each chicken breast into inch-thin strips. Place 2 tablespoons margarine into a 2-quart glass casserole and microwave on high for 1 minute. Add chicken, then sprinkle with flour, tarragon, and salt. Cover and microwave on high for 4 minutes, stirring at 1-minute intervals. Place remaining 1 teaspoon of margarine into a 1-quart glass casserole and microwave on high for 1 minute. Add mushrooms, tossing to mix. Microwave on high for 1-1/2 minutes, stirring after 1 minute. Add to chicken. Combine hot water and bouillon in a small bowl and stir until dissolved. Pour mixture over chicken and arrange lemon slices on top. Microwave on high for 5 minutes or until chicken is tender. Serve over rice. Makes 6 servings.
Approx. per serving: 314 calories; 6 grams of fat
While best known for her long-running portrayal of Maggie Seaver on the hit series Growing Pains, Joanna Kerns’ talents also include producing, directing, and writing. As a director, Joanna has worked on the AMC series Remember WENN, as well as episodes of Boston Public, Ally McBeal, Suddenly Susan, and Clueless. As a writer, she penned an episode of Growing Pains that garnered some of the series’ highest ratings. As a producer, she has several projects in the works. As an actress, Joanna’s lengthy list of credits includes recurring roles in The Closer and Chicago Hope, as well as a host of successful films and made-for-TV movies.
6 skinless chicken breasts
6 cups cooked rice
Marinade:
1 onion, thinly sliced
2 carrots, thinly sliced
1 bottle Cabernet Sauvignon
1 teaspoon cracked black pepper
Bouquet garni
Sauce:
1 tablespoon olive oil
20 pearl onions, peeled
1/4 lb. pancetta, chopped
Salt and pepper to taste
3 tablespoons brandy
1/2 cup fat-free chicken stock
1 pound button mushrooms, sliced
3 cloves garlic
Bouquet garni
1 tablespoon tomato paste
4 sprigs fresh rosemary
Combine marinade with chicken. Marinate for 30 minutes (or longer) in refrigerator. Heat half of the olive oil in a large sauté pan. Cook pearl onions until they caramelize, stirring frequently. Add the pancetta and cook until transparent. Remove onions and pancetta from pan and reserve. Pat chicken dry and brown in the remaining oil in sauté pan. Salt and pepper chicken. Pour brandy over and flame. Add the reserve marinade and stock. Add mushrooms, garlic, bouquet garni, tomato paste, and rosemary. Cover and simmer 30 to 40 minutes until chicken is tender. When chicken is done, remove bouquet garni and skim fat if necessary. If the sauce is too thin, remove chicken from sauce and reduce until it lightly coats the back of a spoon. Put chicken back and add onions and pancetta, then simmer for 2 minutes. Serve over rice. Garnish with chopped herbs. Makes 6 servings.
Approx. per serving: 571 calories; 17 grams of fat
1 tablespoon corn oil margarine
2 shallots, minced
1/2 pound fresh mushrooms, sliced
1/2 cup all-purpose flour
Salt and pepper to taste
2 chicken breasts, skinned, boned, and halved
1/2 cup dry white wine
1/2 cup chicken broth, either homemade or canned
2 teaspoons fresh parsley, chopped
1 teaspoon fresh tarragon or 1/2 teaspoon dried tarragon
Melt margarine in a 10-inch skillet over medium heat. Add shallots and sauté for 3 to 4 minutes. Add mushrooms and sauté for 3 to 4 minutes. Remove vegetables and keep warm. Combine flour, salt, and pepper in a small dish, then coat chicken with flour mixture. In skillet, sauté chicken until brown on both sides. Remove chicken and keep warm. Add wine and chicken broth to skillet, stirring to deglaze. Add parsley and tarragon and cook over high heat until mixture is reduced to sauce consistency. Add sautéed vegetables, mixing well. Arrange chicken on a serving platter. Spoon sauce over chicken. Makes 4 servings.
Approx. per serving: 264 calories; 7 grams of fat
1 tablespoon corn oil margarine
4 chicken breast halves, skinned and boned
1 to 2 medium tomatoes, wedged
1 medium zucchini, cut into strips
1/4 teaspoon pepper, freshly ground
Melt margarine in a large skillet over medium heat. Add chicken and cook over medium-high heat for 10 to 12 minutes or until brown on both sides. Add tomato, onion, and zucchini, then sprinkle with pepper. Cover, reduce heat, and cook over low heat for 5 to 7 minutes or until vegetables are tender-crisp. Makes 4 servings.
Approx. per serving: 193 calories; 6 grams of fat
1 tablespoon corn oil or safflower oil
3 chicken breasts, skinned, boned, and sliced
1 small onion, sliced
1 cup water chestnuts, sliced
2/3 cup celery, sliced diagonally
2/3 cup red bell pepper, sliced diagonally
1 cup bamboo shoots, sliced diagonally
2/3 cup fresh mushrooms, sliced
1-1/2 cups fresh spinach
2/3 cup white wine
2/3 cup water
1/3 cup light soy sauce
1 3-ounce can Chinese noodles
Heat oil over medium-high heat in a large nonstick skillet, cast iron skillet, or wok. Add chicken and onion and stir-fry until chicken is cooked through. Heat a serving plate in a warm oven and spoon chicken mixture onto warm plate. Add water chestnuts, celery, red pepper, bamboo shoots, mushrooms, and spinach to skillet one at a time in order listed, stir-frying for several seconds after each addition. In a small bowl, mix wine, water, and soy sauce. Stir mixture into vegetables, then add chicken mixture. Reduce heat to medium and cook for 5 to 6 minutes. Spoon sukiyaki onto a serving plate over rice. Sprinkle with noodles. Makes 6 servings.
Approx. per serving: 285 calories; 9 grams of fat
6 chicken breast halves, skinned and boned
1 tablespoon corn oil margarine
1/4 teaspoon cardamom
1/4 teaspoon salt (optional)
Dash of pepper
2-1/2 to 3 cups firm baking apples, unpeeled and thinly sliced
1/3 cup cider
1/4 cup granulated sugar
1 tablespoon fresh lemon juice
1-1/2 teaspoons grated lemon rind
1 teaspoon Worcestershire sauce
1 teaspoon prepared cream-style horseradish (optional)
Preheat oven to 350°. Arrange chicken in a shallow baking pan, dot with margarine, then sprinkle with cardamom, salt, and pepper. Bake for 1 hour or until tender. Combine apples, cider, sugar, lemon juice and rind, Worcestershire sauce, and horseradish in a medium saucepan. Simmer over medium-low heat until apples are tender. Pour over chicken and bake just until heated through. Makes 6 servings.
Approx. per serving: 236 calories; 5 grams of fat
6 chicken breast halves (8 ounces each), skinned, boned, and cut into 1-1/2-inch pieces
1/4 cup plus 1 tablespoon light soy sauce
2 small green bell peppers, cored, seeded, and cut into 1-inch strips
1 large onion, coarsely chopped
1/2 cup fresh mushrooms or 1 4-ounce can mushrooms, sliced
1 8-ounce can water chestnuts, drained and sliced
1 teaspoon cornstarch
3/4 teaspoon granulated sugar
1/8 teaspoon red pepper
3 cups cooked rice
Nonfat cooking spray
Spray wok or skillet with vegetable cooking spray. Heat over medium-high heat for 1 to 2 minutes. Add chicken and soy sauce. Stir-fry for 3 to 4 minutes or until light brown, then remove chicken from wok with slotted spoon. Add green peppers and onion to wok and stir-fry for 4 minutes or until tender-crisp. Drain mushrooms, reserving any liquid. Add chicken, mushrooms, and water chestnuts to stir-fried vegetables. In a small bowl, combine reserved mushroom liquid, cornstarch, sugar, and red pepper, and mix well. Stir into chicken mixture. Reduce and simmer for 2 to 3 minutes or until slightly thickened, stirring constantly. Serve over rice. Makes 6 servings.
Approx. per serving: 469 calories; 7 grams of fat
Joan Lunden is one of television’s most recognizable faces. As the longest-running cohost on early morning TV, Joan cohosted Good Morning America for 17 years. Joan has hosted several prime-time specials and programs on parenting, as well as a parenting video. A celebrated author, Joan’s book, A Bend in the Road Is Not the End of the Road, details 10 positive principles for dealing with change.
3 tablespoons fresh orange juice
2 tablespoons canned unsweetened pineapple juice
2 tablespoons fresh lime juice
2 tablespoons fresh oregano, chopped
1 tablespoon olive oil
1 teaspoon cumin, ground
1 teaspoon chili powder
1 garlic clove, chopped
4 to 6 dashes hot pepper sauce
Salt and pepper to taste
6 skinless bone-in chicken breasts
Preheat oven to 375°. In a food processor or blender, combine all the ingredients except the chicken, add salt and pepper to taste, and purée until smooth. Arrange chicken in an 8 x 11-1/2-inch baking dish and brush with half the citrus-herb mixture. Bake the chicken in preheated oven, turning once, and brushing with the remaining mixture for 30 to 35 minutes or until chicken is no longer pink in the center. Season with salt and pepper to taste. Serve hot. Makes 6 servings.
Approx. per serving: 157 calories; 4 grams of fat
Recipe courtesy of John Willoughby
1/2 cup peach preserves
1/2 cup water
Juice of 1/2 lemon
6 chicken breasts, skinned and boned
3 cups cooked rice
Combine peach preserves, water, and lemon juice in a small bowl and mix well. Arrange chicken in a shallow dish and pour preserve mixture over chicken. Marinate in refrigerator overnight. Preheat oven to 350°. Drain chicken, reserving marinade. Arrange chicken in a baking dish and bake for 45 minutes or until chicken is tender, basting frequently with reserved marinade. Serve with rice. Makes 6 servings.
Approx. per serving: 217 calories; 3 grams of fat
1 tablespoon unbleached flour
2 pounds chicken breasts, boned, skinned, and cut into bite-sized pieces
2 tablespoons corn oil margarine
1/4 cup onion, minced
1/2 pound small fresh mushrooms
3/4 cup chicken broth, either homemade or canned
1/2 cup white wine
1/2 cup 1% low-fat milk
1 tablespoon cornstarch
1 tablespoon water
1 cup seedless grapes
Salt and pepper to taste
Preheat oven to 325°. Combine flour, salt, and pepper in a bag, add chicken, and shake to coat. In a skillet, heat margarine over medium heat. Add chicken and sauté until light brown. Spoon chicken into a casserole with slotted spoon. Add onion to skillet and cook over low heat until onion is tender. Add mushrooms and cook for 3 minutes. Spoon mixture over chicken. Add broth and wine to skillet and bring to a boil over medium heat. Add milk, return to boiling point, and simmer over medium-high heat for 5 minutes. Blend cornstarch and water in a small bowl, then stir into simmering sauce. Cook until thickened, stirring constantly. Pour mixture over chicken. Cover casserole and bake for 20 minutes. Add grapes and bake for 10 minutes longer. Serve immediately. Makes 8 servings.
Approx. per serving: 211 calories; 6 grams of fat
1 (3-pound) broiler-fryer, skinned and cut up
2 teaspoons fresh rosemary or 1 teaspoon dried rosemary
Pepper to taste
1/2 cup unsweetened pineapple juice
1/4 teaspoon ginger, ground
5 shallots, minced
Paprika
Preheat oven to 350°. Rub chicken with rosemary and pepper, then arrange in a 9-inch baking dish. Combine pineapple juice and ginger in a bowl and pour over chicken. Sprinkle with shallots and paprika. Cover and bake for 30 minutes. Uncover and bake for an additional 25 to 30 minutes or until tender. Makes 6 servings.
Approx. per serving: 325 calories; 7 grams of fat
1 tablespoon corn oil or safflower oil
1 pound chicken breasts, skinned, boned, and cut into strips
1 cup celery, diagonally sliced
1 medium green bell pepper, cored, seeded, and sliced lengthwise
1 medium onion, sliced lengthwise
1 Golden Delicious apple, cored and sliced
1/2 cup apple juice
1 tablespoon white wine vinegar
1 tablespoon cornstarch
1 teaspoon light soy sauce
Heat oil over medium heat in a wok or nonstick skillet. Add chicken and sauté over medium-high heat until cooked through, then remove chicken. Add celery, green pepper, onion, and apple and stir-fry for 1 minute. Combine apple juice, vinegar, cornstarch, and soy sauce in a small bowl, then add to chicken. Cook until thickened, stirring constantly. Makes 4 servings.
Approx. per serving: 238 calories; 7 grams of fat
8 chicken breast halves, skinned and boned
1/2 cup all-purpose flour
Salt and pepper to taste
Paprika to taste
2 tablespoons corn oil margarine
1 tablespoon olive oil
2 to 4 tablespoons dry Madeira or Sherry
3 tablespoons fresh lemon juice
3 to 4 tablespoons capers
With a meat mallet or heavy plate, flatten chicken breasts between sheets of waxed paper. Combine flour, salt, pepper, and paprika in a bowl, then coat chicken with seasoned flour, shaking off excess. Melt margarine and olive oil in a large skillet over medium heat. Add chicken and sauté over medium-high heat for 2 to 3 minutes on each side. Remove chicken; drain on paper towel. To the skillet add Madeira, stirring to deglaze. Add lemon juice. Cook until heated through. Add chicken and heat to serving temperature. Arrange chicken on a heated serving plate. Garnish with capers. Makes 8 servings.
Approx. per serving: 293 calories; 10 grams of fat
1-1/2 tablespoons corn oil or safflower oil
2 whole chicken breasts, skinned, boned, and cut into 1-1/2-inch pieces
1 cup fresh mushrooms, sliced
1/2 cup onion, chopped
1/2 cup chicken broth, either homemade or canned
1 tablespoon paprika
1 teaspoon fresh dill or 1/2 teaspoon dried dillweed
1/4 teaspoon pepper
2-1/2 cups uncooked egg noodles
2 tablespoons cold water
2 tablespoons cornstarch
1 cup low-fat plain yogurt
Heat oil over medium heat in a large skillet. Add chicken, mushrooms, and onion and sauté over medium-high heat until tender. Add broth, paprika, dill, and pepper. Cover, reduce heat, and simmer for 10 minutes or until chicken is tender. Cook noodles according to package directions using unsalted water, then drain. Blend water and cornstarch in a small bowl, then stir into chicken mixture. Cook for 1 minute, stirring constantly. Remove from heat. Stir in yogurt. Serve over noodles. Makes 4 servings.
Approx. per serving. 486 calories; 10 grams of fat
There’s more to versatile actor Ted Danson’s career than just his well-known Emmy and Golden Globe Award winning portrayal of Cheers bar owner Sam Malone. Ted’s career includes plenty of drama and film roles, in addition to his television work. Moviegoers have enjoyed Ted in Three Men and a Baby and its sequel. Other notable movie roles include Mumford, Cousins, Made in America, and Saving Private Ryan. His television work includes the sitcom Ink, in which he starred opposite his wife Mary Steenburgen, and Becker.
1-1/2 pounds chicken breasts, skinned and boned
1 cup onion, thinly sliced
2 cups green and red bell peppers, cored, seeded, and sliced
1/4 cup picante sauce
2 cups fresh tomatoes, cubed
Dash of salt
Pinch of pepper
8 large flour tortillas
1/2 cup fat-free sour cream
1/2 cup guacamole
Spray bottom of a nonstick skillet with vegetable cooking spray. Add onions and green and red peppers and sauté over medium-high heat until soft. Cut chicken breasts into thin strips and add to skillet, along with 1 cup of tomatoes, picante sauce, and black pepper. Sauté until chicken is cooked, stirring frequently. Set mixture aside. Heat tortillas between damp paper towels in a microwave on high for 1 minute. Spread mixture into warm tortillas and top with cheese, sour cream, guacamole, and fresh tomatoes from remaining 1 cup. Roll tortillas and serve. Makes 8 servings.
Approx. per serving: 275 calories; 6 grams of fat
2 tablespoons corn oil margarine
1 pound boneless chicken breasts, cut into thin slices
1/4 cup dry white wine
2 tablespoons chicken broth, either homemade or canned
1 tablespoon fresh lemon juice
2 teaspoons capers
2 cups brown rice, cooked
Melt margarine in a skillet over medium heat. Add chicken and sauté over medium-high heat for 1 minute on each side. Remove chicken and keep warm. Add wine, broth, and lemon juice to skillet. Bring to a boil over medium heat and cook for 3 minutes, stirring to deglaze skillet. Add capers and chicken, turning chicken to coat with sauce. Reduce heat and simmer for 5 minutes, or until chicken is cooked. Serve over rice. Makes 4 servings.
Approx. per serving: 320 calories; 9 grams of fat
1 pound tomato rotelle (corkscrew pasta)
1 chicken, skinned, boned, and boiled, poached, or baked
4 ounces snow peas
1 bunch green onions, finely chopped
1 slice (1 inch) fresh ginger root, grated
1/4 to 1/2 cup red wine vinegar
3 tablespoons extra virgin olive oil
Salt and pepper to taste
Cook rotelle using package directions for 8 minutes or until al dente. Rinse with cold water, then drain. Shred chicken. In a saucepan over medium-high heat, blanch snow peas in a small amount of boiling water. Place snow peas into a bowl of ice water, then drain. Combine rotelle, chicken, snow peas, green onions, and ginger root in bowl. Combine vinegar, olive oil, salt, and pepper in a separate small bowl and mix well. Pour over rotelle mixture, mixing gently. Garnish with additional snow peas. Makes 4 to 6 servings.
Approx. per serving: 565 calories; 15 grams of fat
6 chicken pieces, about 2 pounds, skinned and boned
1/2 cup all-purpose flour
4 teaspoons fresh basil or 2 teaspoons dried basil
4 teaspoons fresh thyme or 2 teaspoons dried thyme
2 teaspoons salt (optional)
2 teaspoons fresh oregano or 1 teaspoon dried oregano
2 teaspoons fresh tarragon or 1 teaspoon dried tarragon
1 teaspoon paprika
1/2 teaspoon pepper
1/3 cup warm water
Preheat oven to 375°. Place chicken in a single layer into a lightly greased shallow roasting pan. Combine flour, basil, thyme, salt, oregano, tarragon, paprika, and pepper in a small jar. Cover and shake well. Sprinkle 2 tablespoons of the herb-seasoned flour mixture on top of chicken. Store remaining herb-seasoned flour in covered jar at room temperature. Pour warm water down side of pan. Do not pour directly on the chicken. Bake for 40 to 50 minutes or until tender, basting with pan juices occasionally. Makes 6 servings.
Approx. per serving: 257 calories; 5 grams of fat
2 Cornish game hens, cut in half and skinned
1/3 cup light corn syrup
1/4 cup prepared mustard
2 teaspoons curry powder
1 clove garlic, minced
Preheat oven to 350°. Wash Cornish hens, pat dry, and place onto a rack in a roasting pan. Combine corn syrup, mustard, curry powder, and garlic in a small bowl and mix well. Brush Cornish hens with corn syrup mixture. Bake for 1-1/2 hours, basting occasionally. Makes 2 to 4 servings.
Approx. per serving: 461 calories; 9 grams of fat
2 Cornish game hens
2 tablespoons olive oil
1/2 cup paprika
4 tablespoons crushed, dried oregano
4 teaspoons chili powder
2 teaspoons dry mustard
2 small boxes of raisins, chopped
6 dried apricot halves, chopped 1-1/3 cups white rice, uncooked 2 14-1/2-ounce cans fat-free chicken broth
Preheat oven to 350°. Rub oil over the outside of the hens. In a small bowl, combine the paprika, oregano, chili powder, mustard, raisins, apricots, rice, and broth. Place each hen in the middle of a piece of 1-1/2-foot square piece of foil. Fold up the top and sides but do not close the packet. Add half of the rice mixture to each packet, spooning the rice around the bottom of each hen. Fold all edges of the packets tightly so the liquid and steam will not escape. Alternatively, add the hens and rice mixture to commercially available oven bags, such as Reynolds brand oven bags. Close the cooking bags with twist ties. Snip three or four tiny holes in the top of each bag (this will keep steam in the bags but prevent the bags from popping). Place the foil packets or oven bags in a large casserole dish. Bake for 45 minutes. Makes 4 servings.
Approx. per serving: 317 calories; 13 grams of fat
As the oldest of eight children, Ross Browner is part of a notable family that includes four brothers who played in the NFL. Ross, Jimmie, Joey, and Keith’s work on the football field earned their mother the first and only NFL Mother of the Year award in 1987. Ross is a Heisman Trophy winner from Notre Dame. As a first-round draft pick for the Cincinnati Bengals, he went on to be part of the celebrated AFC Championship Team at the 1981 Super Bowl. Ross was inducted into the Gatorbowl Hall of Fame on New Year’s Day 1999.
1 tablespoon cornstarch
2 teaspoons water
1 teaspoon light soy sauce
1 teaspoon salt (optional)
1 to 1-1/2 pounds uncooked turkey breast, skinned, boned, and cubed
1 cup onion, sliced
1-1/2 tablespoons corn oil or safflower oil, divided
1 cup celery, diagonally sliced
1 8-ounce can water chestnuts, drained and sliced
1 cup juice-pack pineapple chunks or tidbits
1/4 cup pineapple juice
Hot cooked rice
Combine cornstarch, water, soy sauce, and salt in a small bowl and mix well. Coat turkey cubes with cornstarch mixture. In a skillet over medium-high heat, sauté onion in 1/2 of tablespoon oil. Cook for 2 minutes. Add celery and water chestnuts and sauté 2 minutes. Remove vegetables from skillet. Add remaining 1 tablespoon of oil and turkey to skillet and sauté until brown. Add sautéed vegetables, pineapple, and juice. Simmer for 10 minutes. Serve with hot rice. Makes 6 servings.
Approx. per serving: 188 calories; 4 grams of fat
1 cup uncooked brown rice
2 cups chicken or turkey broth, either homemade or canned
1-1/2 pounds turkey breast, skinned, boned, and cut into bite-sized pieces
1 large head cauliflower, broken into florets
2 tablespoons corn oil margarine
1/4 cup unbleached flour
2 cups 1% low-fat milk
1/4 cup fresh lemon juice
1 teaspoon fresh thyme or 1/2 teaspoon dried thyme
1/2 teaspoon salt (optional)
1/2 teaspoon pepper
1 cup fresh parsley, chopped
Cook rice according to package directions and keep warm. Bring broth to a boil in a medium saucepan over medium heat. Add turkey to broth and simmer for 5 minutes or until heated through, then drain. Heat 2 baking dishes in a warm oven and place turkey into one dish to keep warm. In a saucepan, steam cauliflower in a small amount of water for 5 to 10 minutes or until tender. Place into second heated baking dish to keep warm. Melt margarine in a medium saucepan over medium heat. Blend in flour and cook until golden brown, stirring constantly. Stir in milk gradually and cook over medium heat until thickened, stirring constantly. Whisk in lemon juice, thyme, salt, and pepper, then add turkey. Spoon rice onto center of a serving platter, then arrange cauliflower around rice. Spoon turkey mixture over rice, drizzling a small amount of sauce over cauliflower. Sprinkle with parsley. Pour remaining sauce into a small serving dish. Serve with turkey. Makes 6 servings.
Approx. per serving: 411 calories; 7 grams of fat
Before she broke into acting, Rhea Perlman held a variety of jobs including waitress at New York’s famed Rainbow Room. She’s best known for her role as the scrappy waitress Carla on the long-running sitcom Cheers, which earned her four Emmys. Rhea has also starred in the television shows Kate Brasher and Pearl, in which she was the show’s executive producer. Her career also includes movie roles in Matilda, Sunset Park, Final Analysis, and Love in Venice. Rhea is married to actor Danny DiVito, and they have been involved in many projects together.
2 pounds ground turkey breast
1/3 cup ketchup
2 tablespoons Worcestershire sauce
1/2 cup Italian-style bread crumbs
2 teaspoons garlic powder
Salt and pepper to taste
Mix all ingredients together well and form into eight round patties. Grill patties over hot coals, turning once – approximately 12 to 15 minutes, until the patties are no longer pink. Makes 8 servings.
Approx. per serving: 159 calories; 1.4 grams of fat
1 pound ground turkey breast
1 cup cooked rice
1 small onion, finely chopped
1 egg
1/3 cup ketchup
1/4 cup pineapple, chopped
2 tablespoons brown sugar
Preheat oven to 350°. In a bowl combine the turkey breast, rice, onion, and egg. Mix well and place in a small loaf pan. Bake at 350° for approximately 30 minutes. In a small bowl combine ketchup, pineapple, and brown sugar. Pour over meatloaf and continue to cook for an additional 30 minutes or until meat is cooked through. Makes 6 servings.
Approx. per serving: 200 calories; 7 grams of fat