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Thread: Healthy Chicken Recipes!!!
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03-04-2009, 10:06 AM #16
Mexican yard bird.
Ingredients:
4 fresh plum tomatoes diced
2 fresh chili peppers diced
1 small can whole kernel corn not drained.
1/4 cup low sodium chicken broth
1 tablespoon vegetable oil
1 (15 ounce) can black beans, rinsed and drained
1 pinch ground cumin
4 skinless, boneless chicken breast halves
Directions:
In a large skillet, heat oil over medium high heat.
Brown the chicken breasts on both of the sides.
Add tomatoes with green chili peppers, chicken broth, beans and corn.
Mix lightly Reduce heat and let simmer for 25 to 30 minutes or until chicken is
cooked through and juices run clear. Add a dash of cumin and serve.
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03-04-2009, 10:22 AM #17
Chicken Divan low fat
This is a nice twist on chicken divan making it tasty yet still healthy.
Ingredients:
2 (10 ounce) packages frozen broccoli, cooked but firm
4 chicken breast halves, cooked and cut into small pieces
1 (10 3/4 ounce) can 98% fat-free cream of chicken soup
1/2 cup fat-free mayonnaise
1-2 tablespoon lemon juice
1/2 teaspoon curry powder
1 cup shredded fat-free cheddar cheese
1 wheat germ mixed with 1/2 table spoon each of basil, garlic, pepper, and a pinch of salt to make a bread crumb mix.
1 tablespoon low fat yogurt butter.
Directions:
1. Preheat oven to 350°F.
2. Arrange cooked broccoli in greased 7x11 or 9x13 in pan with crowns facing the edges of the pan.
3. Place chicken on top.
4. In a small bowl, combine soup, mayo, lemon juice, and curry powder and pour on top of chicken.
5. Sprinkle with cheese.
6. Combine bread crumbs mix and melted low fat yogurt butter and sprinkle all over.
7. Bake 30 minute.
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03-04-2009, 10:31 AM #18
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03-09-2009, 07:12 PM #19
here is what i tried today...
2lbs boneless, skinless chicken breast
black pepper
paprika
curry powder
juice of 1 grapefruit
olive oil
marinate for 2 hours
bake for 1 hour at 375 degrees
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03-18-2009, 11:41 PM #20
LOW FAT GRILLED CHICKEN CEASER
1 clove garlic, peeled
1- tsp. salt
3- anchovy filets
2- TBS extra virgin olive oil
1 – TBS balsamic vinegar
Juice of half a lime
1/2 tsp. Dijon mustard
2 – heads of Romaine lettuce, outer leaves removed, cleaned and chopped
2 TBS grated Parmesan cheese
4 – grilled chicken breasts
Split the garlic clove down the middle and remove the little sprout which extends from the center out to the stem and smash the clove with the broad side of a knife. In a salad bowel, combine the smashed garlic clove and the salt. Using the back of spoon, grind the garlic into the slat until the garlic is a smooth paste. Add the anchovies and continue the same until those are pulverized as well. Add the olive oil, vinegar, lime juice, and the mustard. Using a wire whisk, combine the ingredients until all are incorporated. Add the lettuce and the Parmesan cheese and toss well. Divide into 4 salad bowels and top with a sliced grilled chicken breast.
This recipe makes 4 servings each containing:
Calories: 226
Protein: 26g
Carbohydrates: 7g
Fat: 10g
LOW FAT CHICKEN NACHOS
1/2 bag baked, no oil tortilla chips
1/2 can fat free refried Mexican beans
2 grilled chicken breasts, boneless, skinless, cut into small dice
1 cup - fat free cheddar cheese, shredded
1/4 cup - sliced chilies
1/4 cup - fat free sour cream
Spread half of the beans in a thin layer over the bottom of a large oven proof plate. Spread half of the chicken, half the remaining beans, half of the cheese, and half of the chilies evenly over the chips. Pile on the remaining chips and distribute the remaining ingredients on top of the chips. Bake in a 400 degree oven for twenty minutes or until the cheese has melted and begins to brown. Remove from the oven and spoon the sour cream on top.
This recipe makes four servings each containing:
Calories: 200
Protein: 18g
Carbohydrates: 30g
Fat: 3g
Eat to Win Recipes
3/18/09
ZUCCHINI ITALIANO
Yield: 6 Servings
4 cups sliced (1/4-inch thick) zucchini
2 teaspoons dried minced garlic
1 28-ounce can tomatoes, drained and chopped
_ cup low sodium tomato sauce
_ teaspoon pepper
1 teaspoon dried oregano
2 tablespoons finely chopped fresh parsley
3 tablespoons grated Parmesan cheese (or soy substitute)
Preheat oven to 350 degrees. Coat a 13- by 9- inch baking dish with olive oil cooking spray. Arrange zucchini in dish.
Coat a nonstick frying pan with olive oil cooking spray. Place remaining ingredients except Parmesan in pan. Cook over medium high heat for 20 minutes, stirring occasionally.
Pour sauce over zucchini. Sprinkle with Parmesan cheese. Bake for 30 minutes or until zucchini is tender.
NUTRITIONAL BREAKDOWN PER SERVING
Calories: 58
Protein: 3.3g
Sodium: 163mg
Carbohydrate: 10.1g
Fat: 1.3g
Cholesterol: 2mg
CHICKEN CACCIATORE
4 skinned chicken breast halves (2 pounds total)
pepper to taste
1 medium-size onion, sliced into _-inch rings
1 teaspoon dried minced garlic (or 2 fresh cloves minced)
1 28-ounce can tomatoes, drained and chopped
1 14_ ounce can low-sodium tomato sauce
_ teaspoon dried basil
_ teaspoon dried oregano
1 teaspoon tamari soy sauce
1 pound linguine, cooked according to package instructions
Coat a large nonstick frying pan with olive oil cooking spray. Sprinkle chicken breasts with pepper and brown in frying pan over medium heat. Remove from pan and set aside.
Re-coat the pan with cooking spray. Add onion and garlic and cook until browned. Add remaining ingredients except linguine. Cook for 5 to 7 minutes.
Return chicken to the pan, cover and simmer for 20 to 30 minutes or until chicken is no longer pink in the center.
Arrange linguine on a serving platter. Spoon chicken breasts and sauce over linguine.
NUTRITIONAL BREAKDOWN PER SERVING
Calories: 606
Protein: 40.6g
Sodium: 279mg
Carbohydrate: 100.6g
Fat: 4.1
Cholesterol: 78mg
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03-18-2009, 11:43 PM #21
LOW FAT FRIED CHICKEN
1/2 - cup all purpose flour
1/2 - cup corn flakes, crumbled to the consistency of uncooked instant oatmeal
2 Tbs. - corn starch
1 tsp. - Lawry’s season salt
1/2 tsp. - black pepper
1 tsp. - dried parsley
1 - egg white beaten with 1/4 cup water
4 - skinless, boneless chicken breasts
2 Tbs. - corn oil*
Preheat the oven to 375 degrees. Combine the flour, corn flake crumbs, corn starch, season salt, black pepper, and parsley in a large Zip Lock bag and mix well by sealing the bag and shaking it. Dip the chicken breasts in the egg white mixture, one at a time, making sure they are completely coated. Open the Zip Lock bag and lay each coated breast inside on top of the coating mixture. Once the last breast is added, seal the bag and shake the breasts until well coated with the mixture, and set aside.
Spray a cookie sheet with non-stick cooking spray and divide one tablespoon of cooking oil into four little puddles on the pan. Using a finger, smear the oil around until each puddle is about the size of a chicken breast but not touching each other. Remove the chicken breasts from the bag after giving them another shake and place one on each oiled spot on the pan. Bake the chicken for fifteen minutes or until the bottom is crisp. Lift the chicken off the pan with a spatula onto a plate. Re-oil their respective spots on the pan with the remaining tablespoon of oil and return the breasts to the pan, uncooked side down. return the pan to the oven and bake for another fifteen to twenty minutes or until the breasts are crisp on both sides.
Each breast contains approximately:
Calories: 230
Protein: 35g
Carbohydrates: 15g
Fat: 5g (as consumed)
*The oil is only used to crisp the coating, although some of it soaks into the coating, the majority is left on the pan. Also, bear in mind that the finished product is not going to look or taste like your Aunt Kizzy’s southern fried chicken, but it should be crisp, juicy, and taste a whole lot better than a skinned breast.
Low Fat Chicken Chimichangas
4 - light flour tortillas
2 - grilled chicken breasts, bones and skin removed, cut into small pieces
1 cup – cooked rice
1 cup - fat free beans
1 cup - tomato salsa
5 oz, - fat free cheddar cheese, shredded
1/4 cup - fat free sour cream
Lay the tortillas out on your counter top and evenly distribute the chicken pieces in a line down the center of each tortilla. Add a quarter cup of beans, rice and two tablespoons of salsa. Sprinkle one once of cheese over the filling and roll the tortilla by first folding in the right and left sides and then rolling it up from the bottom away from you. Turn seam side down and lay them in a baking dish. Spoon the remaining salsa over each chimichanga and sprinkle with the remaining cheese. Bake in a 350 degree oven for about twenty minutes or until the cheese is melted and starts to brown. Remove from the oven and top with sour cream.
This recipe makes two servings each containing:
Calories: 480
Protein: 30g
Carbohydrates: 45g
Fat: 5g
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03-19-2009, 08:09 PM #22Peaceful28Guest
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03-21-2009, 10:26 PM #23
some good eats ... i wish i could afford a cook!
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04-10-2009, 10:44 AM #24
MMMmmmmm
Wow, all these recipes look great. I'm going to have to print out the whole page.
For my addition if you want a healthier meatloaf recipe, just substitute the ground beef with ground chicken. It's delicious and a lot moister.
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04-11-2009, 02:08 AM #25
love the low fat fried chicken
Confucius say...
A ripped guy who eats a pizza, then does an hour of cardio is still ripped.
A fat guy who eats a pizza, then does an hour of cardio is still fat.
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04-11-2009, 02:46 PM #26Peaceful28Guest
Roasted Chicken and Veggies
INGREDIENTS
Cooking spray
3 lb boneless, skinless chicken breast, chopped into 2 inch cubes
2 lb red potatoes, chopped into 2 inch cubes
1 1/2 cups chopped Roma tomatoes
1 bunch asparagus, trimmed and cut into 1 inch pieces
3/4 cup fresh basil, chopped
8 cloves garlic, thinly sliced
3 tbsp olive oil
1 tsp chopped fresh rosemary
Ground pepper to taste
METHOD:
Preheat oven to 400°F and spray a baking dish with cooking spray. Add chicken, potatoes, tomatoes, asparagus, basil, garlic and olive oil. Sprinkle with rosemary. Add pepper if desired. Bake for 20 to 30 minutes, turning occasionally until tender. Serve.
YIELD:
Makes 8 servings
NUTRIENTS PER SERVING:
Calories: 426
Fat: 16g
Carbs: 30g
Protein: 40g
Fiber: 1g
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04-11-2009, 02:48 PM #27Peaceful28Guest
Balsamic Roast Chicken
Ingredients
1 - 5 to 6 lb. Roasting Chicken
2 Tbsp. Chopped Rosemary
2 Tbsp. Salt
3 Cloves chopped garlic
Pepper
1 Red Onion, Chopped
1/4 cup Balsamic Vinegar
1/4 cup Red Wine
Heat oven to 350. Clean chicken - remove neck, giblets, and liver. Rinse bird and pat dry.
Rub the rosemary, garlic, salt and pepper on the outside of the bird. Let sit for about an hour. Actually you can do this up to 24 hours in advance so the flavors take hold. Cover and place chicken in the refrigerator.
Sprinkle the bottom of the roasting pan with the chopped onions. Then place the chicken on top of the onions. Pour the balsamic vinegar and the wine over the chicken. Roast in the oven for approximately 2 hours (or 20 minutes per pound). Carve the chicken and serve with the balsamic and onion mixture from the bottom of the pan.
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04-11-2009, 02:49 PM #28Peaceful28Guest
Honey Mustard Chicken
Ingredients
4 boneless, Skinless Chicken Breast (about 1 ¼ lbs.)
1 tsp. Paprika
8 thin lemon slices
¼ C honey
¼ C spicy brown mustard
1 tsp. dried onion
1 tsp. lemon juice
½ tsp. curry
Preheat oven to 375 f. Line a 9x13 baking dish with foil and spray with vegetable spray. Sprinkle breast with paprika and put a single layer in the dish. Bake for 30 minutes.
Meanwhile, mix the next five ingredients and microwave on high for two minutes. Spread this mixture on the chicken and bake for an additional 10 to 15 minutes until chicken is done.
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04-11-2009, 02:50 PM #29Peaceful28Guest
Chicken Cacciatore
2 lbs boneless skinless chicken breast
1 28 oz can crushed tomato
1 chopped onion
1 chopped green pepper
3 pressed garlic cloves
1/4 t. thyme
3/4 t. salt sustitute
1/2 t. oregano
1 T. parsley
Dash of pepper
Cooking spray
Spray pan with cooking spray and heat. Brown chicken and set aside. Add chopped onion, green pepper and garlic. Cook until the onion is tender; about 5 minutes. Add crushed tomatoes, parsley, oregano, thyme, salt and pepper. Cook over low for 15 minutes; stirring occasionally. Add browned chicken, cover and cook on low for 45 minutes. Uncover and cook an additional 15 minutes. Serve. Top on brown rice if desired.
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04-11-2009, 03:58 PM #30Peaceful28Guest
Almond-Crusted Chicken Fingers
Almond-Crusted Chicken Fingers
1. Canola oil cooking spray
2. 1/2 cup sliced almonds
3. 1/4 cup whole-wheat flour
4. 1 1/2 teaspoons paprika
5. 1/2 teaspoon garlic powder
6. 1/2 teaspoon dry mustard
7. 1/4 teaspoon salt
8. 1/8 teaspoon freshly ground pepper
9. 1 1/2 teaspoons extra-virgin olive oil
10. 4 egg whites
11. 1 pound chicken tenders
Per Serving
• Calories: 260 kcal
• Carbohydrates: 8 g
• Dietary Fiber: 2 g
• Fat: 10 g
• Protein: 30 g
• Sugars: 0 g
1. Preheat oven to 475 degrees F. Set a wire rack on a foil-lined baking sheet and coat with cooking spray.
2. Place almonds, flour, paprika, garlic powder, dry mustard, salt and pepper in a food processor; process until the almonds are finely chopped and the paprika is mixed throughout, about 1 minute. With the motor running, drizzle in oil; process until combined. Transfer the mixture to a shallow dish.
3. Whisk egg whites in a second shallow dish. Add chicken tenders and turn to coat. Transfer each tender to the almond mixture; turn to coat evenly. (Discard any remaining egg white and almond mixture.) Place the tenders on the prepared rack and coat with cooking spray; turn and spray the other side.
4. Bake the chicken fingers until golden brown, crispy and no longer pink in the center, 20 to 25 minutes.
Yield: 4 servings
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