chicken recipes
1 cup fresh blackberries 7 TBS hot Dijon mustard 3 TBS honey 1 TBS balsamic vinegar 1 tsp dry mustard
Position knife blade in food processor bowl; add blackberries. Process about 1 minute or until smooth; strain and discard seeds. Combine blackberry puree, Dijon mustard, and remaining ingredients in a bowl; stir well.
Yield: 1 cup Serving Size: 1 tablespoon (25 calories)
4 (4 oz) boneless, skinless chicken breasts 4 TBS blackberry mustard
Baste each chicken breast with 1 TBS blackberry mustard and marinate for at least 30 minutes. Bake at 350? for 20-30 minutes or grill.
Yield: 4 servings Serving Size: 3 oz chicken breast with 1 TBS blackberry mustard Nutritional Analysis per Serving: Calories per serving: 150 Fat: 2 g. Carbohydrate: 5 g. Protein: 27 g. Sodium: 240 mg
Curried Chicken Pitas1 lb boneless, skinless chicken breasts 1 cup green peas 1 cup red seedless grapes, halved ½ cup plain low-fat yogurt ½ cup light sour cream 1 tsp curry powder 2 tsp fresh lemon juice 8 lettuce leaf pieces 4 6 ½” whole wheat pitas
Bring 4 cups water to a boil in a large saucepan; add chicken. Reduce heat, and simmer, uncovered, 13 minutes. Add peas; cover and simmer an additional 7 minutes or until the peas are crisp and tender. Drain and coarsely chop chicken. Combine chicken, peas, and grapes in a bowl. Combine yogurt, sour cream, curry powder, and lemon juice; stir well. Pour over chicken mixture; toss gently. Cover and chill; if desired.
Yield: 8 Serving Size: ½ cup chicken salad into each lettuce-lined pita half.
Nutritional Analysis per Serving: Calories per serving: 210 Fat: 3 g. Carbohydrate: 26 g. Protein: 19 g. Fiber: 4 g.
Chicken Saltimbocca
8 2oz chicken breast filets, pounded out to 1/8 inch 4 oz ham, slices 4 oz mozzarella cheese 1 c. spinach 4 each sage leaf
Lay down one piece of the chicken onto a sheet pan. Place ham on top, then the sage, spinach, and cheese. Top with the remaining piece of chicken.
Yield: 4 serving Serving Size: 4 oz chicken breast
Nutritional Analysis per Serving: Calories per serving: 240 Fat: 8 g. Carbohydrate: 1 g. Protein: 39 g. Adobo Chicken 1 ½ tsp black pepper 4 each 6 ounce chicken leg quarters, skinless 3 tsp canola oil 1 ounce adobo marinade Adobo Marinade: 1 cup white vinegar 1 cup soy sauce 2 each garlic cloves 1 tsp crumbled bay leaf 1 ½ tsp black pepper Combine all ingredients to make marinade. Combine all ingredients and marinate over night. Bake in a large pan in its own marinade at 400 degrees for 45 minutes. Yield: 4 servings Serving Size: ~5 ounces cooked chicken Nutrition Information per Serving: Calories: 300 Carbohydrate: 0.5 g Protein: 38.4 g Fat: 15.5 g
You don't say if you like to cook, but this is a great one to do on a weekend night. Smells wonderful, freezes great to bust out on a weeknight later - thaw heat and eat. Captain Chicken 1/2 c flour Salt and freshly ground black pepper to taste 8 chicken breast halves, boneless and skinless (if you're in a hurry, otherwise, this is great made with skinless bone-in chicken that is allowed to simmer a while) 2 tablespoons olive oil 1 medium onion coarsely chopped 1 large red bell pepper, cored, seeded, and thinly sliced into 1/4-inch wide rings 2 cloves garlic minced 1 (28-ounce) can plum or Roma tomatoes, crushed or 2 cups fresh chopped tomatoes 2 to 3 teaspoons curry powder or to taste 1/2 teaspoon salt 1/4 teaspoon freshly ground black pepper 1/2 teaspoon dried thyme 1/2 cup currants or raisins 12 cup toasted slivered almonds Hot cooked long-grain brown rice
Preheat oven to 200 degree F. In a shallow dish, combine flour, salt, and pepper. Roll chicken pieces in flour mixture to coat all sides. In a large nonstick frying pan over medium heat, heat vegetable oil. Add chicken pieces and cook 5 minutes per side or until light brown. NOTE: Chicken should not be cooked through at this point. Transfer chicken to an oven-proof dish and keep warm in the oven; reserving drippings in frying pan. Reduce heat to medium low. To the pan drippings, add onion, bell pepper, and garlic; cook 5 minutes, stirring occasionally, until onions are transparent. Add tomatoes, curry powder, salt, pepper, and thyme; cover pan and simmer gently an additional 15 minutes. Add the browned chicken and currants or raisins; cover and simmer another 20 minutes, stirring occasionally, until the chicken is tender. Remove from heat and transfer chicken to a deep platter. Spoon vegetables and sauce around the chicken and sprinkle with almonds. Serve with hot rice.
