Chicken Recipes

Grilled Chicken with Mushroom Teriyaki Sauce
2 boneless chicken breasts
1/4 cup soy sauce
1/4-1/2 cup water
1 tablespoon apple juice concentrate or brown rice syrup
1/2 teaspoon rice vinegar
2 cups sliced mushrooms
Garlic to taste
1 cup cooked brown rice

Grill the chicken breasts.

While grilling, simmer the soy sauce, water, apple juice concentrate, vinegar, mushrooms, and garlic in a saucepan for about 15 minutes.

Pour this mixture over the chicken and brown rice. From Dr. Julian Whitaker, MD.

Chicken Parmesan

4 (4 oz.) skinned, boned chicken breast halves
1/2 cup seasoned breadcrumbs
1/4 cup grated parmesan cheese
1/2 teaspoon dried Italian seasoning
1/8 teaspoon black pepper
1/3 cup all-purpose flour
2 large egg whites, lightly beaten
2 teaspoons olive oil (optional)
4 cups hot cooked spaghetti (about 8 oz. uncooked pasta)
3 cups Ultimate Quick and Easy Pasta sauce
1 cup shredded part-skim (or nonfat) mozzarella cheese

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4 inch thickness using a meat mallet or rolling pin.

Combine breadcrumbs, parmesan cheese, Italian seasoning, and pepper in a shallow dish. Dredge 1 chicken breast half in flour. Dip in egg whites; dredge in breadcrumb mixture. Repeat procedure until finished.

Heat oil or vegetable spray in a large nonstick skillet over medium high heat. Add chicken; cook 5 minutes on each side or until done.

Place 1 cup spaghetti on a oven safe dish, spoon 1/2 cup pasta sauce over each serving. Top each with 1 chicken breast half. Spoon 1/4 cup sauce over each serving, sprinkle with 1/4 cup mozzarella cheese.

Preheat broiler. Place dishes on a baking sheet; broil 3 minutes or until cheese melts.

Per serving (4): 614 calories, 12.8g fat, 49.1g protein, 74.8g carbohydrate. From Cooking Light Magazine.

Chicken and Vegetable Calzone
8 oz fresh mushrooms, sliced
1 cup chopped onions or shallots
1/2 cup chopped green, red, or yellow bell pepper
1 teaspoon dried oregano, crumbled
1 clove garlic, minced
1/2 teaspoon fennel seed, crushed
1/4 teaspoon red pepper flakes
4 oz. cooked chicken breast, finely chopped
Flour
10 oz package refrigerated pizza dough
2/3 cup shredded part-skim mozzarella cheese, (or use Healthy Choice fat free)
1 tablespoon fat-free milk

Spray a large skillet with vegetable oil spray. Add mushrooms, onions, bell pepper, oregano, garlic, fennel seed, and crushed red pepper. Cook over medium heat, stirring occasionally, for 15-20 minutes, or until mushrooms are tender and most of the liquid has evaporated.

Stir chopped chicken into the mixture, set aside.

Preheat oven to 375 degrees.

Lightly flour a fat surface and unroll pizza dough onto it, roll pizza dough into a 13 inch circle. (Fold corners of dough before rolling. Transfer to baking sheet.

Spoon chicken mixture on half of the dough circle to within 1-inch of the edge. Sprinkle cheese over chicken. Moisten edges of dough with water. Fold dough in half over filling. Seal edge by pressing with the tines of a fork. Brush the top with milk. (or spray with vegetable oil.)

Bake, uncovered, for 30-35 minutes, or until crust is light brown and filling is heated through. Let stand for 5 minutes.

Per serving: (4) 314 calories, 20g protein, 42g carbohydrate, 3g fat. From AHA Low-Fat, Low-Cholesterol Cookbook.

Thai Chicken with Basil and Vegetables

Sauce

2 tablespoons chicken broth
2 teaspoons fish sauce
2 teaspoons sugar
1 teaspoon soy sauce

1 pound boneless, skinless chicken breasts
2 cloves garlic
1 serrano pepper, seeded and chopped
2 cups broccoli florets
2 carrots, cut into thin strips
4 green onions, cut into 1-inch pieces
1/4 cup firmly packed basil leaves
2 cups cooked jasmine rice

In a small bowl, combine the sauce ingredients. Set aside.

Rinse chicken breasts and pat dry with paper towels. Thinly slice breasts. Set aside.

Heat a large skillet or wok over medium high heat. Spray with vegetable oil. Add garlic and serrrano pepper. Cook for 10-15 seconds. Add chicken and stir-fry for 3-4 minutes, or until chicken is no longer pink in the center.

Add the broccoli, carrots, and green onions and stir-fry for 2-3 minutes, or until vegetables are tender-crisp.

Add the reserved sauce mixture and basil leaves. Stir-fry for 1 minute, or until mixture is warmed through. Serve over cooked rice.

Per serving: (4) 290 calories, 29g protein, 32g carbohydrate, 5g fat. From AHA Low-Fat, Low-Cholesterol Cookbook.

Moo Shoo Chicken

1/4 cup reduced sodium soy sauce
4 garlic cloves, minced
10 oz. skinless boneless chicken breast, cut into 2" strips
1 teaspoon ground ginger or 2 tsp. fresh
2 cups shredded Napa cabbage
2 cups shredded bok choy (chinese cabbage)
1 cup shredded carrot
1/2 cup drained, rinsed, straw mushrooms, thinly sliced (I use fresh shiitake or button mushrooms)
1/2 cup drained, rinsed, thinly sliced bamboo shoots
1/4 teaspoon hot chili oil
1 tablespoon + 1 teaspoon hoisin sauce
2 fat free tortillas

To prepare marinate, combine 2 tablespoons of the soy sauce and 1/2 of the garlic in a sealable plastic bag, add chicken. Refrigerate 1 hour, turning occasionally. Drain chicken and discard marinade.

In a small bowl, combine the remaining 2 tablespoons of soy sauce and garlic with the ginger, set aside.

Spray large nonstick skillet with cooking spray; place over medium heat 30 seconds. Add chicken and cook, stirring constantly, until cooked through, 2-4 minutes. Remove to plate and keep warm.

Return skillet to medium heat and add cabbage, bok choy, carrot, mushrooms and bamboo shoots; cook, stirring frequently, until cabbage begins to wilt, 4-5 minutes. Add cooked chicken, the reserve soy sauce mixture and the hot chili oil; toss to lightly combine.

To serve, place 1/2 teaspoon hoisin sauce on each tortilla; top with 1/2 cup Moo Shoo mixture and roll up.

Per serving, (2 rollups): 503 calories, 3 g fat, 31 g protein. From Weight Watchers Cut the Fat Cookbook.

Chicken Breast with Shiitake Mushroom and Sundried Tomato Cream Sauce

1 teaspoon garlic
1/2 cup diced onion
1/2 cup sundried tomatoes (let stand in hot water for 10 minutes to soften)
1/2 cup dry white wine
2 cups sliced button mushrooms
1 cup sliced shiitake mushrooms (if dry-let stand in hot water for 20 minutes to soften)
1 teaspoon lemon juice
1/4 teaspoon dried thyme
1 tablespoon minced fresh basil
1 1/2 cups chicken broth
Pinch of black pepper
1 tablespoon soy sauce
2-4 skinless chicken breasts (makes a lot of sauce and mixture)
1 teaspoon corn starch dissolved in 2 tablespoons cold chicken broth
1/2 cup Creamy Mixture

Simmer the garlic, onion, and sundried tomatoes for 2 minutes in the wine, covered.

Add the mushrooms, lemon juice, thyme, basil, chicken broth, pepper, soy sauce, and chicken breasts. Bring to a boil and cook for 7 minutes on medium heat, covered. Turn the chicken breasts over and cook for 7 minutes more. Remove the chicken breasts and thicken the sauce with the cornstarch mixture.

Add the creamy mixture and bring to a boil then lower the heat immediately. Do not allow the sauce to continue to boil once the creamy mixture has been added.

Creamy Mixture

5 oz. evaporated skim milk
1/4 nonfat cream cheese
1 cup nonfat sour cream

Combine all ingredients in a food processor until creamy.

Per serving, (4): 268 calories, 3 g fat, 39 g protein, 14 g carbohydrate. From The Pritikin Weight Loss Breakthough.

Chicken Risotto

2 cups chicken broth
1 cup water
1 tablespoon olive oil
1 tablespoon butter
1/2 cup finely chopped onion
1 cup Arborio rice
1/4 cup dry white wine
Salt and pepper to taste
1/4 teaspoon saffron threads (may substitute turmeric)
1/2 to 1 cup cooked, skinned, and boned chicken meat, cut in small chunks

Combine the chicken broth and water in a saucepan and bring to a simmer. Reduce heat to maintain a very low simmer.

Heat the oil and butter, or use vegetable spray in a heavy saucepan. Add the onion and sauté until softened, about 3 minutes.

Add the rice and sauté, stirring to coat the grains well, for about 1 minute. Stir in the wine and simmer until it evaporates, about 2 minutes. Stir in the hot broth mixture, then season with salt and pepper. Crumble the saffron threads and add to the pan. Cook, stirring occasionally, until the liquid is almost absorbed. Add the remaining broth, a little at a time, and cook, stirring, until the liquid is almost absorbed and rice is tender, about 25 minutes. The rice should be creamy, not dry. Add the chicken and allow to heat through

Per serving: 550 calories, 16g fat (as prepared with oil) 20g protein, 79g carbohydrate. From the San Francisco Chronicle Food Section.

leeway: Another good reason to get a rice cooker, just put in all the ingredients and it will be done in 20-30 minutes. Cook the onion first, then add in. Perfect for leftover chicken or turkey, especially to utilize the dark meat if you made the whole bird.

Spicy Thai Marinade

(Makes enough for 4 pounds of chicken)

1/4 cup soy sauce

1/4 cup Asian fish sauce (nasty smelling stuff, but really enhances recipe) or oyster sauce

1 tablespoon firmly packed brown sugar

1 tablespoon each minced garlic and fresh ginger

1/2 to 1 teaspoon Asian red chili paste

2 tablespoons each minced green onion and cilantro

In a large bowl or 2-gallon zip-lock bag, mix together all ingredients until well blended. Add chicken, cover and chill at least 30 minutes or up to 1 day; stir occasionally.

Drain chicken and discard marinade. Grill until cooked.

Per serving 44 calories, 1.2g fat. From Sunset Magazine.

Chicken and Rice with Creamy Herb Sauce

3/4 cup water

1/4 cup dry white wine

1 teaspoon chicken-flavored bouillon granules

4 (4 oz.) boneless, skinless, chicken breast halves

1 tablespoon water

1/2 teaspoon cornstarch

1/2 (6 oz.) tub light cream cheese with garlic and spices (Healthy Choice makes a good product.)

4 cups hot cooked long-grain rice

Chopped fresh parsley

Bring first 3 ingredients to a boil in a large skillet; add chicken. Cover, reduce heat, and simmer 15 minutes, turning chicken after 8 minutes. Remove chicken from skillet. Set aside; keep warm.

Bring cooking liquid to a boil; cook 5 minutes or until reduced to 2/3 cup. Combine 1 tablespoon water and cornstarch; add to skillet. Bring to a boil; cook 1 minute, stirring constantly. Add cream cheese; cook until well blended, stirring constantly with a whisk. Serve chicken over rice; spoon sauce over chicken. Sprinkle with parsley.

Per serving: 399 calories, 5.5g fat, 32.7 g protein. From Cooking Light Magazine.

Garlic Rosemary Roasted Chicken

1 (5-6 lb) roasting chicken

1 tablespoon chopped fresh rosemary

8 garlic cloves, crushed

2 medium red onions, quartered

2 whole garlic heads

2 teaspoons olive oil

Preheat oven to 450 degrees.

Remove and discard giblets and neck from chicken. Rinse chicken under cold water; pat dry. Trim excess fat. Starting at the neck cavity, loosen skin from breast and drumsticks by inserting fingers and gently pushing fingers between the skin and meat. Place rosemary and crushed garlic beneath skin of breast and drumsticks. Lift wing tips up and over back; tuck under chicken. Place chicken breast side up, on a broiler pan.

Cut a thin slice from end of each onion. Remove white papery skins from garlic heads (do not peel or separate cloves). Cut tops off of garlic heads, leaving root end intact.

Bake at 450 for 30 minutes. Brush onions and garlic heads with olive oil and arrange around chicken. Reduce oven temperature to 350; bake an additional 1:15 or until a meat thermometer registers 180 degrees.

Cover chicken loosely with foil; let stand for 10 minutes. Discard skin from chicken. Squeeze roasted heads of garlic to extract pulp; serve as a spread on French bread, if desired.

Per serving: calories 231, 7.7g fat, 26.5g protein. From Cooking Light Magazine.

Skillet Chicken Paella

1 1/4 pounds skinless, boneless chicken breasts

1 tablespoon olive oil

1/2 cup chopped onion

2 cloves garlic, minced

2 1/4 cups reduced-sodium chicken broth

1 cup long grain rice

1 teaspoon dried oregano, crushed

1/2 teaspoon paprika

1/4 teaspoon salt

1/4 teaspoon pepper

1/8 teaspoon ground saffron or ground turmeric

1- 14.5 oz. can reduced-sodium stewed tomatoes

1 medium sweet red pepper, cut into strips

3/4 cup frozen peas

Rinse chicken, pat dry with paper towels. Cut chicken into bite-size strips. Cook chicken strips in a 10-inch skillet, half at a time, in hot oil for 2-3 minutes or till no longer pink. Remove chicken from skillet and set aside.

Add onion and garlic to skillet; cook till tender but not brown. Add broth, rice, oregano, paprika, salt, pepper, and saffron or turmeric to skillet. Bring to boiling. Reduce and simmer, covered, for 15 minutes.

Add undrained tomatoes, sweet pepper strips, and peas to skillet. Cover and simmer about 5 minutes more or till rice is tender. Stir in cooked chicken. Cook and stir about 1 minute more or till heated through. Makes 6 servings.

Per serving: 285 calories, 6g fat. From Better Homes and Gardens Low Calorie-Low Fat Recipes.

leeway: I use a huge skillet so the chicken can cook at once evenly. Instead of oil, coat with nonstick spray, and add just enough chicken broth to keep from sticking. Try using fresh peas, when in season.

Chicken Marsala

4 boneless, skinless chicken breasts

1/4 cup all-purpose flour

1/2 teaspoon salt

1/8 teaspoon pepper

Nonstick cooking spray

8 oz. sliced shiitake mushrooms

3 scallions, sliced

1/2 cup dry Marsala

1/3 cup defatted chicken broth

Place each chicken breast between two pieces of plastic wrap. Working from the center to the edges of each piece, lightly pound it with the flat side of a meat mallet to a 1/8-inch thickness. Remove plastic wrap. Combine flour, salt and pepper in a flat dish; lightly press chicken into this mixture to coat both sides.

Sauté' mushrooms and scallions until tender in a skillet treated with nonstick cooking spray. Transfer to a bowl, then brown the chicken in skillet over medium-high heat.

Return the mushroom mixture to skillet; carefully add wine and broth. Cook, uncovered, for 2 or 3 minutes or until sauce thickens slightly; reduce heat and simmer to desired consistency. Serve chicken topped with mushrooms and sauce.

Per serving: Calories 193, Fat 1.75g. From SHAPE Magazine.

leeway: Incredibly easy and quick to make, serve over rice or with risotto for a special meal. If you don't have shiitake mushrooms, try portabella or brown mushrooms.

Barley Risotto With Julienne Chicken

1 tablespoon olive oil

3/4 cup diced carrot

1 thyme sprig

3/4 cup diced celery

3/4 cup thinly sliced leek

1/2 cup finely chopped onion

1/2 teaspoon salt

1/4 teaspoon pepper

6 (4 oz) skinned, boneless chicken breast halves, cut into 1/4 inch strips

1 3/4 cup pearl barley (about 12 oz)

6 cups fat free chicken broth

1 cup water

1/3 cup chopped fresh parsley

1/4 cup grated Parmesan cheese

Heat oil in a Dutch oven over medium high heat. Add carrot and thyme; sauté 1 minute. Add celery, leek, and onion; sauté 1 minute. Add salt, pepper, and chicken; sauté 5 minutes. Add barley; sauté 1 minute.

Add broth and water; bring to a boil. Cover, reduce heat and simmer 40 minutes. Remove from heat; discard thyme sprig. Stir in parsley and cheese. Garnish with additional parsley and red onion. From Cooking Light Magazine.

leeway: A little more time consuming, but this dish, similar to soup, is worth trying. This makes a special dinner, sure to please everyone. I haven't made it with leeks, I don't think we like leeks. Served at Canyon Ranch Spa in Tucson, Arizona, 1 cup has 281 calories and 3.8g fat.

Oven Fried Chicken

For a spicier version, substitute red pepper for the white.

1/4 teaspoon salt

1/4 teaspoon white pepper

1 (3 lb) chicken, skinned and cut into pieces

1 cup all-purpose flour

1/2 teaspoon garlic powder

1/2 teaspoon paprika

1/4 teaspoon ground thyme

1 tablespoon margarine, melted

Preheat oven to 400.

Put everything in a large air-tight plastic bag; seal, and shake to coat the chicken. Remove the chicken from the bag and put in a pan coated with cooking spray.

Drizzle margarine over chicken. Bake at 400 for 50 minutes or until done. From Cooking Light Magazine.

leeway: Use boneless, skinless chicken breasts and save a lot of fat calories. You can disregard the drizzled margarine, but the chicken won't brown as nicely. Instead, spray with Pam. Also for a quick and easy side dish, you can put some potatoes to bake on the rack while the chicken is cooking.

Grilled Chicken with Rosemary, Lemon, and Mustard Marinade

1/2 cup lemon juice

3 tablespoons Dijon mustard

2 tablespoons honey

1 tablespoon minced fresh rosemary

Fresh rosemary sprigs

In a 2 gallon zip-lock plastic bag, mix together all ingredients except the sprigs. Add boneless, skinless chicken breasts and turn to coat. Close bag and refrigerate for at least 30 minutes or up to 1 day; turn occasionally.

Drain chicken and discard remaining marinade. Grill chicken. Garnish with sprigs, serve with rice. Enough marinade for 4 pounds of chicken. From Sunset Magazine.

Lime-Grilled Chicken with Black Bean Sauce

3 tablespoons fresh lime juice

1/4 teaspoon red pepper

4 cloves garlic, crushed

4 (4 oz) boneless, skinless chicken breast halves

1/2 cup diced red bell pepper

1 tablespoon chopped red onion

1 cup drained can black beans

1/2 cup unsweetened orange juice

2 tablespoons balsamic vinegar

1/4 teaspoon salt

1/8 teaspoon ground black pepper

2 cloves garlic, crushed

Fresh cilantro sprigs

Combine the first 4 ingredients in a large zip-top plastic bag. Add chicken, seal bag, and marinate in refrigerator 8 hours, turning occasionally.

In a food processor, add the red peppers and the next 7 ingredients. Process until smooth. Pour into a saucepan, cook until tender.

Remove chicken from the bag, reserving marinade. Coat the grill rack with cooking spray; place on grill over medium hot coals. Place chicken on rack, cook 10 minutes each side or until chicken is done, basting occasionally with reserved marinade.

Serve the chicken with a 1/4 cup of the bean sauce on top, garnish with cilantro sprigs.

leeway: Add 1 tablespoon of cilantro to the food processor. Substitute rice vinegar for the balsamic, or reduce the amount. From Cooking Light magazine.

Tri Home.

Top of the Page | The Swim | The Bike | The Run | Triathlons