Grilled French Chicken Skewers
Spinach & Mushroom Chicken Rolls
Chicken & Broccoli “Spaghetti” Squash
Broccoli & Cheese Turkey Rollups
Serves 6, 1 cup per serving
1 tablespoon canola oil
1 cup chopped red bell pepper
1 cup diced celery
1-1/2 pounds boneless, skinless chicken breast cutlets, cut into 1-inch pieces
1 (10.75-ounce) can reduced-fat, reduced-sodium condensed cream of chicken soup
2/3 cup reduced-fat shredded Cheddar cheese
1 (6-ounce) container fat-free plain yogurt
1/4 cup sliced scallions
1/4 teaspoon black pepper
1/2 cup crushed cornflakes
1/4 cup slivered almonds
1 Preheat oven to 400°F. Lightly coat a 2-quart baking dish with cooking spray.
2 In a large skillet over medium heat, heat oil. Add bell pepper and celery and sauté 3 to 4 minutes, or until tender. Add chicken and continue cooking 5 to 6 minutes, or until chicken is no longer pink. Drain off excess liquid. Stir in soup, cheese, yogurt, scallions, and black pepper. Spoon into prepared baking dish.
3 In a small bowl, combine cornflakes and almonds. Sprinkle evenly over chicken mixture.
4 Bake about 30 minutes, or until heated through.
Choices/Exchanges, 1 carbohydrate, 4 lean protein, 1/2 fat
Calories 280, Calories From Fat 90, Total Fat 10.0g, Saturated Fat 2.5g, Trans Fat 0.0g, Cholesterol 75mg, Sodium 510mg, Potassium 700mg, Total Carbohydrates 14g, Fiber 2g, Sugar 5g, Protein 33g, Phosphorus 420mg
Serves 5, 1-1/4 cups per serving
1 tablespoon olive oil
1 onion, chopped
2 stalks celery, chopped
2 cloves garlic, chopped
1-1/4 pounds boneless, skinless chicken breast cutlets, cut into 1-inch chunks
1/4 pound fresh mushrooms, sliced
2 tablespoons all-purpose flour
1-1/2 cups low-fat milk
1 cup reduced-sodium chicken broth
2 cups cooked brown rice
1/4 cup chopped roasted red peppers
1 cup frozen peas, thawed
1/2 teaspoon dried thyme
1/4 teaspoon salt
1/4 teaspoon black pepper
1 In a large skillet over medium heat, heat oil. Add onion, celery, and garlic, and sauté 3 to 5 minutes, or until tender.
2 Add chicken and mushrooms and sauté 5 minutes, or until chicken is browned. Sprinkle with flour and stir 1 minute, or until absorbed.
3 Add milk and broth and cook 5 to 6 minutes, or until chicken is tender and sauce is thickened, stirring occasionally.
4 Stir in rice, roasted red peppers, peas, thyme, salt, and pepper, and cook 3 to 4 minutes, or until heated through. Serve immediately.
Choices/Exchanges, 2 starch, 1 vegetable, 3 lean protein
Calories 330, Calories From Fat 60, Total Fat 7.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 70mg, Sodium 370mg, Potassium 600mg, Total Carbohydrates 33g, Fiber 4g, Sugar 8g, Protein 31g, Phosphorus 375mg
Serves 4, 1 pizza per serving
1/4 cup fat-free sour cream
1 tablespoon fat-free milk
1/4 teaspoon cumin
3 (4-ounce) boneless, skinless chicken breast cutlets, grilled and cut into 1/2-inch pieces
1/4 cup refrigerated fresh salsa
2 whole-wheat pita bread rounds, split horizontally
1 teaspoon olive oil
3/4 cup (3 ounces) reduced-fat shredded sharp Cheddar cheese
1-1/2 cups shredded lettuce
2/3 cup chopped tomatoes
1 tablespoon sliced black olives, drained
1 Preheat oven to 425°F.
2 In a small bowl, mix sour cream, milk, and cumin until well combined; set aside.
3 In another bowl, mix chicken and salsa; set aside.
4 Place pita bread split-side up on a baking sheet. Lightly brush with oil and bake 4 minutes, or until slightly crisp. Spoon chicken mixture evenly over pitas. Sprinkle with cheese.
5 Bake about 5 minutes more, or until chicken is heated through and cheese is melted. Top with lettuce, tomato, and olives. Drizzle with sour cream mixture and serve.
Want a secret way of neatly drizzling the sour cream topping? Spoon mixture into a small, resealable plastic bag, snip off a tiny piece of the corner, and squeeze the topping over pizzas just like a pro!
Choices/Exchanges, 1/2 starch, 1 vegetable, 3 lean protein, 1/2 fat
Calories 220, Calories From Fat 50, Total Fat 6.0g, Saturated Fat 2.5g, Trans Fat 0.0g, Cholesterol 60mg, Sodium 560mg, Potassium 460mg, Total Carbohydrates 15g, Fiber 2g, Sugar 4g, Protein 26g, Phosphorus 400mg
Serves 4, 1 packet per serving
4 (4-ounce) boneless, skinless chicken breast cutlets
1 tablespoon oil from sun-dried tomatoes
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1/3 cup thinly sliced sun-dried tomatoes in oil
1/2 cup drained diced green chilies
1 cup frozen corn, thawed
1Preheat oven to 450°F.
2 Cut 4 (12-inch) squares of aluminum foil. Fold squares in half diagonally, then open squares and lay each cutlet to one side of diagonal crease on each piece of foil.
3 Rub chicken with oil, then sprinkle evenly with garlic powder and pepper. Evenly divide tomatoes, chilies, and corn over chicken cutlets. Loosely fold foil over chicken and seal edges; place packets on a baking sheet.
4 Bake 15 to 18 minutes, checking chicken for doneness. (Be careful when opening the foil packets as the steam could burn you.) If chicken is still pink, reseal and bake 5 additional minutes, or until chicken is no longer pink.
Choices/Exchanges, 1/2 carbohydrate, 3 lean protein
Calories 170, Calories From Fat 25, Total Fat 3.0g, Saturated Fat 0.5g, Trans Fat 0.0g, Cholesterol 65mg, Sodium 170mg, Potassium 500mg, Total Carbohydrates 8g, Fiber 1g, Sugar <1g, Protein 27g, Phosphorus 255mg
Serves 4, 1 cutlet per serving
2 tablespoons Dijon mustard
1/2 teaspoon salt (optional)
1/8 teaspoon cayenne pepper
4 (4-ounce) boneless, skinless chicken breast cutlets
1/2 cup reduced-fat grated Parmesan cheese
1/2 cup panko bread crumbs
1 tablespoon chopped parsley
1 teaspoon garlic powder
Cooking spray
1 Preheat oven to 425°F. Lightly coat a baking sheet with cooking spray.
2 In a large bowl, mix mustard, salt, if desired, and cayenne pepper. Add chicken and turn to coat completely; set aside.
3 In a resealable plastic bag, combine Parmesan cheese, bread crumbs, parsley, and garlic powder. Transfer chicken to bag and shake to coat completely, pressing mixture onto chicken.
4 Place chicken on prepared baking sheet and lightly coat with cooking spray.
5 Bake 15 to 20 minutes, or until cooked through. Serve immediately.
Choices/Exchanges, 1 1/2 starch, 4 lean protein
Calories 290, Calories From Fat 50, Total Fat 6.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 80mg, Sodium 430mg, Potassium 390mg, Total Carbohydrates 21g, Fiber 0g, Sugar <1g, Protein 38g, Phosphorus 280mg
Grilled French Chicken Skewers
Serves 6, 1 skewer per serving
1/4 cup olive oil
1/2 cup balsamic vinegar
2 tablespoons chopped fresh parsley
1 teaspoon dried sage
1 teaspoon dried thyme
3 cloves garlic, minced
1/8 teaspoon salt
1/8 teaspoon black pepper
1-1/2 pounds boneless, skinless chicken breast cutlets, cut into 2-inch strips
1 In a blender, combine oil, vinegar, parsley, sage, thyme, garlic, salt, and pepper; blend well.
2 Place chicken in a resealable plastic bag and pour marinade into bag. Make sure chicken is coated completely and place in refrigerator for at least 2 hours.
3 Preheat grill to medium-high heat. Remove chicken from bag and thread pieces onto six metal skewers. Discard remaining marinade.
4 Grill 8 to 10 minutes, or until chicken is cooked through, turning occasionally.
Choices/Exchanges, 4 lean protein, 1 fat
Calories 210, Calories From Fat 90, Total Fat 10.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol 65mg, Sodium 125mg, Potassium 330mg, Total Carbohydrates 2g, Fiber 0g, Sugar 0g, Protein 26g, Phosphorus 225mg
Serves 6, 1 cutlet per serving
2 teaspoons olive oil
6 (4-ounce) boneless, skinless chicken breast cutlets
3 cloves garlic, minced
1/2 cup diced onion
3 tomatoes, diced
1/2 cup reduced-sodium chicken broth
1/2 cup kalamata olives, coarsely chopped
1/2 teaspoon dried oregano
1/4 cup chopped fresh parsley
1/8 teaspoon salt
1/8 teaspoon black pepper
1/4 cup reduced-fat feta cheese crumbles
1 In a large skillet over medium heat, heat oil. Add chicken and sauté 4 to 6 minutes, or until golden, turning once during cooking. Remove chicken to a plate and set aside.
2 Add garlic and onion to skillet and sauté 3 to 4 minutes. Add tomatoes and broth; bring to a boil, then reduce heat to low and simmer 5 minutes.
3 Return chicken to skillet. Add olives, oregano, parsley, salt, and pepper, and cook 2 to 3 minutes, or until warmed through. Sprinkle with feta cheese and serve.
Choices/Exchanges, 1 vegetable, 4 lean protein
Calories 220, Calories From Fat 80, Total Fat 9.0g, Saturated Fat 1.5g, Trans Fat 0.0g, Cholesterol 70mg, Sodium 470mg, Potassium 510mg, Total Carbohydrates 6g, Fiber 1g, Sugar 2g, Protein 29g, Phosphorus 250mg
Spinach & Mushroom Chicken Rolls
Serves 4, 1 roll per serving
1/2 cup finely chopped mushrooms
1/2 (10-ounce) package frozen chopped spinach, thawed and squeezed dry
4 ounces fat-free cream cheese, softened
1/2 teaspoon nutmeg
1/2 teaspoon black pepper
4 (4-ounce) boneless, skinless chicken breast cutlets
2 tablespoons reduced-fat shredded Parmesan cheese
2 tablespoons bread crumbs
1/4 teaspoon paprika
Cooking spray
1 Preheat oven to 350°F.
2 Coat a skillet with cooking spray. Over medium heat, sauté mushrooms 2 to 3 minutes, or until softened, stirring occasionally.
3 Transfer mushrooms to a medium bowl and add spinach, cream cheese, nutmeg, and pepper; mix well. Spoon 2 tablespoons mixture over each chicken cutlet. Roll up and secure with toothpicks. Place rolls in a 9 × 13-inch baking dish.
4 In a small bowl, mix Parmesan cheese, bread crumbs, and paprika. Sprinkle mixture evenly over chicken and lightly coat with cooking spray.
5 Bake rolls 25 to 30 minutes, or until no pink remains in chicken.
Choices/Exchanges, 1/2 carbohydrate, 4 lean protein
Calories 200, Calories From Fat 30, Total Fat 3.5g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol 70mg, Sodium 330mg, Potassium 510mg, Total Carbohydrates 8g, Fiber 2g, Sugar <1g, Protein 33g, Phosphorus 380mg
Serves 4, 2 pieces per serving
1 (3-pound) chicken, cut into 8 pieces, skin removed
1/2 teaspoon salt
1/2 cup sugar-free orange marmalade
1 (11-ounce) can mandarin oranges, drained
1 green bell pepper, seeded and cut into 1-inch pieces
1 tablespoon lemon juice
1/8 teaspoon cayenne pepper
1 Preheat oven to 400°F. Coat a 9 × 13-inch baking dish with cooking spray.
2 Place chicken in prepared baking dish. Season with salt.
3 Bake 35 minutes; drain off excess liquid.
4 In a bowl, combine the remaining ingredients and pour over chicken.
5 Bake 20 to 25 minutes longer, or until chicken is no longer pink and juices run clear.
Choices/Exchanges, 1 carbohydrate, 4 lean protein
Calories 260, Calories From Fat 70, Total Fat 8.0g, Saturated Fat 2.5g, Trans Fat 0.0g, Cholesterol 95mg, Sodium 390mg, Potassium 420mg, Total Carbohydrates 11g, Fiber 1g, Sugar 5g, Protein 32g, Phosphorus 230mg
Chicken & Broccoli “Spaghetti” Squash
Serves 4, 2 cups per serving
1 whole spaghetti squash (yields about 5 cups of strands)
2 tablespoons olive oil
4 cloves garlic, minced
1 cup low-sodium chicken broth, divided
1/3 cup chopped sun-dried tomatoes (not in oil)
2 cups broccoli florets
4 (4-ounce) boneless, skinless chicken breast cutlets, grilled and cut into 1/2-inch strips
1/4 cup grated Parmesan cheese
1/8 teaspoon black pepper
1 teaspoon pine nuts
1 Fill a soup pot with 1 inch water and place whole squash in pot. Bring to a boil over high heat, cover, and cook 20 to 30 minutes, or until squash is tender when pierced with a knife. Remove to a cutting board and allow to cool slightly. Cut squash in half lengthwise, then use a spoon to remove and discard seeds. Scrape inside of squash with a fork, shredding into noodle-like strands; set aside.
2 In a large, deep skillet, over medium-high heat, heat oil. Add garlic and sauté 1 minute. Add 1/4 cup broth, sun-dried tomatoes, and broccoli, and cook 5 minutes.
3 Add chicken, remaining broth, Parmesan cheese, and pepper. Reduce heat to medium-low and simmer about 3 minutes, or until heated through.
4 Spoon chicken mixture over spaghetti squash, sprinkle with pine nuts, and serve.
Choices/Exchanges, 4 vegetable, 4 lean protein, 1/2 fat
Calories 300, Calories From Fat 110, Total Fat 12.0g, Saturated Fat 2.5g, Trans Fat 0.0g, Cholesterol 70mg, Sodium 330mg, Potassium 860mg, Total Carbohydrates 19g, Fiber 3g, Sugar 7g, Protein 33g, Phosphorus 360mg
Serves 6, 2 cups per serving
Dressing
1/4 cup sesame oil
1/4 cup rice vinegar
2 cloves garlic, minced
2 tablespoons sugar
2 tablespoons low-sodium soy sauce
2 tablespoons ground ginger
1 tablespoon canola oil
2 teaspoons prepared yellow mustard
Salad
1 pound boneless, skinless chicken breast cutlets
1 head Napa cabbage, shredded
2 carrots, shredded
3 scallions, sliced
1/2 cup cilantro leaves, coarsely chopped
1/2 cup slivered almonds
1 In a jar or plastic container with a tight-fitting lid, combine all the dressing ingredients and shake well.
2 Pour half the dressing into a large, resealable plastic bag and refrigerate remaining dressing. Add chicken to plastic bag; seal bag and shake to coat. Refrigerate at least 30 minutes.
3 Heat a grill pan or skillet over medium heat. Remove chicken from marinade and place in pan. Discard excess marinade. Cook chicken 8 to 10 minutes, or until no longer pink, turning halfway through cooking; let cool. Cut chicken into bite-sized pieces and set aside.
4 In a large bowl, place cabbage, carrots, scallions, cilantro, almonds, and chicken. Before serving, drizzle with remaining dressing and toss.
Choices/Exchanges, 1/2 carbohydrate, 2 vegetable, 2 lean protein, 3 fat
Calories 320, Calories From Fat 170, Total Fat 19.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 45mg, Sodium 300mg, Potassium 520mg, Total Carbohydrates 19g, Fiber 3g, Sugar 6g, Protein 21g, Phosphorus 230mg
Serves 4, 2 stuffed zucchini halves per serving
4 large zucchini
3/4 pound ground turkey breast
1/4 pound Italian turkey sausage, casing removed
1 (14.5-ounce) can no-salt-added diced tomatoes, drained
1/2 cup (2 ounces) reduced-fat shredded mozzarella cheese, divided
1/2 teaspoon Italian seasoning
1/8 teaspoon salt
1 Preheat oven to 350°F.
2 Cut each zucchini in half lengthwise and scoop out the flesh, leaving a 1/4-inch shell. Dice flesh that was removed.
3 In a large skillet over medium heat, cook ground turkey, sausage, and diced zucchini 5 minutes, or until cooked through, breaking up turkey and turkey sausage with a spoon while cooking. Drain mixture and place in a bowl. Add tomatoes, 1/4 cup mozzarella cheese, Italian seasoning, and salt; mix well.
4 Fill zucchini halves with mixture and place on a rimmed baking sheet.
5 Bake 20 minutes; remove from oven, and sprinkle with remaining cheese. Bake 5 more minutes, or until cheese is melted and filling is heated through. Serve immediately.
To scoop out the inside of the zucchini, simply take a soup spoon and scrape it down the middle of each half. The fleshy part will easily scoop right out.
Choices/Exchanges, 2 vegetable, 4 lean protein
Calories 230, Calories From Fat 60, Total Fat 7.0g, Saturated Fat 2.0g, Trans Fat 0.0g, Cholesterol 60mg, Sodium 450mg, Potassium 760mg, Total Carbohydrates 12g, Fiber 3g, Sugar 7g, Protein 32g, Phosphorus 185mg
Broccoli & Cheese Turkey Rollups
Serves 6, 1 rollup per serving
1 (16-ounce) package frozen chopped broccoli, thawed
1/2 cup (2-ounces) fat-free shredded sharp Cheddar cheese
3/4 cup whole-wheat bread crumbs, divided
1/2 teaspoon onion powder
1/4 teaspoon black pepper
6 (4-ounce) boneless, skinless turkey breast cutlets
1 (10.75-ounce) can fat-free broccoli cheese soup
1 Preheat oven to 350°F. Coat a 9 × 13-inch baking dish with cooking spray.
2 In a large bowl, combine broccoli, cheese, 1/2 cup bread crumbs, onion powder, and pepper; mix well.
3 Place turkey cutlets on a cutting board and place an equal amount of the stuffing mixture in center of each cutlet. Roll up cutlets and place seam-side down in prepared baking dish. Spoon soup evenly over top of cutlets and sprinkle with remaining bread crumbs.
4 Cover and bake 35 to 40 minutes, or until cooked through and no pink remains in the turkey.
If you don’t see turkey cutlets in the meat case, simply ask the butcher. They’ll likely be happy to cut some fresh for you.
Choices/Exchanges, 2 carbohydrate, 2 lean protein
Calories 230, Calories From Fat 25, Total Fat 3.0g, Saturated Fat 0.5g, Trans Fat 0.0g, Cholesterol 15mg, Sodium 570mg, Potassium 650mg, Total Carbohydrates 33g, Fiber 6g, Sugar 4g, Protein 15g, Phosphorus 220mg
Serves 4, 1 Sloppy Joe per serving
1/2 pound ground turkey breast
1 cup frozen pepper stir-fry (sliced green, red, and yellow bell peppers and white onions)
1/4 cup no-salt-added tomato sauce
1/4 cup reduced-sodium barbecue sauce
1/4 cup water
1/2 teaspoon garlic powder
1 teaspoon chili powder
1/2 teaspoon cumin
4 corn muffins (2-1/2 × 2-1/2-inch)
1 Coat a large, nonstick skillet with cooking spray. Over medium heat, cook turkey until browned, breaking up meat with a spoon while cooking. Remove from skillet and set aside.
2 In the same skillet, cook pepper and onion mixture until lightly browned. Return turkey to skillet and add tomato sauce, barbecue sauce, water, garlic powder, chili powder, and cumin. Simmer about 8 minutes, or until heated through, adding additional water if you prefer a looser consistency.
3 Meanwhile, split corn muffins crosswise and toast. Place muffin bottoms on plates. Top with sloppy Joe mixture and muffin tops; serve.
Choices/Exchanges, 2 starch, 1/2 carbohydrate, 2 lean protein
Calories 280, Calories From Fat 45, Total Fat 5.0g, Saturated Fat 1.0g, Trans Fat 0.0g, Cholesterol 65mg, Sodium 590mg, Potassium 360mg, Total Carbohydrates 39g, Fiber 3g, Sugar 11g, Protein 18g, Phosphorus 225mg