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Low Fat, Tasty Chicken Recipes
Easy Low-fat Chicken Cordon Bleu
Ingredients
Four boneless, skinless, chicken-breasts
Eight slices thin deli ham
Four slices low fat Swiss cheese (or regular - this is still a low-fat dish)
Butter Buds
Shredded Wheat biscuits (large ones), crumbled
Pound chicken breasts with kitchen mallet to tenderize and flatten.
On each breast, place two pieces of the ham (spread out to cover breast), one slice Swiss Cheese (place in the middle). Roll each breast up and secure with toothpick. Dip each rolled breast into Butter Buds made with liquid, then roll in Shredded Wheat. Bake at 350 degrees for about 30 minutes, until browned.
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Milanese Chicken
Ingredients:
One whole chicken breast
3 tablespoons fine bread crumbs
One egg white
1 tablespoon Parmesan cheese, fat-free
Salt, pepper or ginger
1 tablespoon flour
Olive oil for sauteing
Directions:
Remove the bone and the skin from the chicken breast. Pound or flatten slightly. Dust with flour.
Mix egg white with salt and pepper. Dip meat into egg white. Coat with crumbs mixed with cheese. Let stand five to ten minutes.
Saute in oil until nicely brown, about five minutes on each side. Serve with sauteed mushrooms if desired.
Recipe serves two.
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Japanese Barbecued Chicken
Ingredients:
One medium-size fryer cut in quarters
Marinade:
1/2 teaspoon rosemary or poultry seasoning
1/3 cup soy sauce
1/4 cup tomato catsup
2 tablespoons white wine or lemon juice
2 tablespoons olive oil
Directions:
Combine the marinade ingredients and marinate chicken in sauce one to two hours. Barbecue over charcoal or broil in oven.
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Spicy Caribbean Chicken
Ingredients:
Six skinless, boneless chicken breast halves
Spicy Marinade:
Four green onions, sliced
Two jalapeno peppers, seeded and chopped
1/3 cup lemon juice
1/4 cup honey
2 tablespoons fresh thyme
Directions:
Wash chicken in cold water and pat dry with a paper towel before preparing to cook.
Prepare spicy marinade by mixing all ingredients. Pour over chicken to coat. Cover and refrigerate at least two hours, but no longer than six hours.
Brush or spray grill with vegetable oil. Heat coals or gas grill for direct heat. Remove chicken from marinade. Cover and grill the chicken four to six-inches from medium heat 15 to 20 minutes, turning once.
Recipe serves six.
Selection and Storage: Look for evenly colored breasts. Avoid packages where pink liquid is visible. Store chicken in the coldest part of the refrigerator. You can refrigerate raw poultry for two days, cooked chicken for three days.
Nutritional information per serving:
Calories: 222
Protein: 28g
Carbohydrate: 14g
Fiber: 1g
Cholesterol: 68g
Sodium: 257mg
Fat: 6g
Calories from fat: 24.7-percent
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Tart and Tangy Chicken Grill
Ingredients:
Four, 4-ounce chicken breasts, skinned and boned
2 tablespoons honey
2 cloves of garlic, crushed
1-tablespoon chili peppers
One lemon, juiced
2 tablespoons olive oil
Salt and pepper to taste
Directions:
Mix honey, garlic, chili peppers, lemon juice and olive oil; mix to dissolve honey, then pour over chicken breasts, coating both sides. Leave to marinate 30 minutes.
Preheat barbecue to medium-high; cook chicken breasts for three to four minutes per side.
Recipe serves four.
Nutritional information per serving:
Calories: 568
Protein: 28g
Carbohydrates: 12g
Fiber: 0
Sodium: 184mg
Fat: 3.1g
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Cheesy Baked Chicken
Ingredients:
Six, boneless skinless chicken breast halves (four to six ounces each)
Two slightly beaten egg whites
2/3 cup Italian seasoned bread crumbs
One jar of (26 ounces) marinara sauce
1 teaspoon dried basil
1-cup reduced-fat shredded mozzarella cheese
Directions:
Preheat oven to 400-degrees.
Dip chicken into egg whites, then bread crumbs, coating well. Arrange chicken in a 13-by9-inch baking dish. Bake ten more minutes or until chicken is no longer pink.
Recipe makes six servings.
Nutritional information per serving:
Calories: 268
Carbohydrates: 19g
Protein: 37g
Fat: 4g
Fiber: 3g
Sodium: 801mg
Calories from fat: 13-percent.
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Spicy Thai Diced Chicken with Basil
Ingredients:
One pound boneless and skinless chicken thighs or breasts
1/4 yellow onion, finely sliced (about 2/3 cup)
Four medium cloves of garlic, peeled and minced
One medium habanero Chile, stemmed, seeded and minced
3/4 teaspoon cornstarch
2 teaspoons water
3 tablespoons Thai fish sauce
1 teaspoon soy sauce
1/2 teaspoon sugar
3/4 cup Thai sweet basil leaves
One can of (14-1/2 ounces) vegetable or chicken broth, regular or reduced sodium, plus water to equal three cups
1-1/2 cup long-grain white rice
1/4 teaspoon salt
2 tablespoons lemon juice (divided)
1 tablespoon olive oil
Lemon wedges
Directions:
Cut away and discard any pieces of fat from chicken. Then dice into 1/2-inch pieces. Set aside.
Prepare onion, garlic and Chile. Set aside separately.
In a bowl, dissolve cornstarch in water. Stir in fish sauce, soy sauce and sugar. Set aside.
Chop basil leaves coarsely. Leftover may be some tiny leaves; set aside.
In a 2-1/2-quart saucepan, combine broth-water combination, rice and salt. Bring to a boil, stirring well. Reduce heat to low, cover and cook 20 minutes. With fork, stir in 1-tablespoon lemon juice. Re-cover and set aside.
While rice is cooking, finish chicken. Heat oil in a 9 to 10-inch nonstick skillet over medium heat. When hot, add onion and stir two minutes. Add garlic and Chile; stir two minutes. Turn heat to mnedium0high, add chicken and stir three minutes. Stir in fish sauce mixture and bring to boil. Reduce heat and simmer chicken gently five minutes. Check for doneness. Stir in basil and remaining 1-tablespoon lemon juice. Spoon chicken over rice and serve with lemon wedges.
Recipe makes four to six servings.
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