More Fun Chicken Recipes (Yum Yum!)

Scallion Ginger Chicken (for 2) 2 tsp. canola oil 2 boneless, skinless chicken breasts 6 scallions, thinly sliced - green and white parts kept separate 2 tsp. grated fresh ginger 1/4 cup mirin (Japanese seasoning wine) or chicken broth 1 tbsp. hoisin sauce or low-sodium soy sauce Heat oil in a small, heavy-bottomed skillet over medium-high heat. Season chicken breasts with salt and pepper. Brown chicken on both sides, about 3 minutes per side. Add scallion white parts and ginger. Cook for 1 minute, stirring. Add mirin or broth and hoisin or soy sauce. Bring to a simmer and coo****il chicken is cooked through, about 3 minutes. Remove pan from heat, stir in scallion greens and serve. Serve with soba (Japanese buckwheat noodles) tossed with a little peanut butter and rice vinegar PER SERVING: 208 Calories, 7g Fat , 1g Saturated fat , 0g Trans Fat , 29g Protein , 7g Carbohydrate, 1g Fiber , 226mg Sodium , 50mg Calcium ======================================================= Chicken with Peppers (for 2) 2 tsp. olive oil 2 skinless boneless chicken breasts 1 tsp. fresh thyme leaves or 1/4 tsp. dried thyme 1 medium onion, sliced 2 red or green bell peppers, seeded and sliced 1/2 tsp. anchovy paste, optional 1/2 cup low-sodium chicken broth or white vermouth Heat oil in a heavy-bottomed skillet over medium-high heat. Season chicken breasts with thyme, salt and pepper. Brown chicken on both sides, about 3 minutes per side. Remove chicken breasts. Add onions and peppers to the skillet. Cook, stirring often, until soft and beginning to brown. Stir in anchovy paste, followed by broth or vermouth. Simmer until liquid is reduced by half, about 3 minutes. Return chicken and juices to the skillet. Simmer until chicken is cooked through, about 5 minutes. Taste and add salt and pepper if needed. Good with quick-cooking barley or orzo tossed with parsley; steamed green beans PER SERVING: 235 Calories , 7g Fat , 1g Saturated fat , 0g Trans Fat , 30g Protein , 13g Carbohydrate , 3g Fiber , 203mg Sodium , 41mg calcium ======================================================= Chicken-Apple Curry (For 2) 1 tbsp. canola oil 8 oz. (240 g) chicken tenders, cut into strips 1 Golden Delicious apple, peeled and diced 1 small onion, chopped 1 tbsp. curry powder 1 cup (240 ml) low-sodium chicken broth Heat oil in a skillet over medium-high heat. Sauté chicken until no longer pink inside, about 5 minutes. Add salt and pepper to taste; remove chicken from pan. Add apple and onion to skillet; coo****il soft. Sprinkle with curry powder and cook 30 seconds. Pour in chicken broth and coo****il sauce thickens slightly. Add chicken back to skillet and warm through. Good with brown basmati rice tossed with green peas; mango chutney; fresh tomato wedges tossed with grated ginger and a splash of vinegar. PER SERVING: 254 Calories , 10g Fat , 2g Saturated fat , 0g Trans Fat , 26g Protein, 15g Carbohydrate , 3g Fiber , 128mg Sodium , 41mg Calcium ======================================================= Lemon-Cinnamon Chicken (serves 4) 1 lemon 1 tsp. ground cinnamon 3 tsp. olive oil 4 skinless boneless chicken breasts (5 oz./150 g each) 3 shallots or 1 small onion, sliced 1 cup (240 ml) low-sodium chicken broth In a shallow dish, blend lemon juice, cinnamon and 2 teaspoons of the olive oil. Add chicken breasts and turn to coat. Spray a heavy skillet quickly with cooking spray and place over medium-high heat. Brown chicken breasts, about 3 minutes per side, in the hot skillet. Remove chicken and set aside. In the same skillet, add shallots and remaining 1 tsp. oil. Cook, stirring, for 2 minutes. Stir in chicken broth. Bring to a boil and cook for about 5 minutes until sauce is syrupy. Place chicken and juices back in the skillet; reduce heat to medium-low and simmer until the chicken is cooked through, about 10 minutes. Great with whole-wheat couscous or bulgur tossed with sliced scallion greens; steamed or roasted butternut squash. PER SERVING : 189 Calories , 7g Fat , 1g Saturated fat , 0g Trans Fat , 28g Protein , 3g Carbohydrate , 1g Fiber , 99mg Sodium , 26mg Calcium ======================================================= Enchalada Casserole ( Serves 8) 1 teaspoon canola oil 1 large onion, chopped 2 cloves garlic, chopped 1-3 fresh jalapenos 2 teaspoons chili powder 1 teaspoon dried oregano, preferably Mexican oregano 1/2 teaspoon ground cumin 1 28-oz. can no-salt-added chopped tomatoes, drained 18 whole wheat tortillas 1 15-oz. can pinto or black beans, rinsed and drained 3 cups shredded cooked turkey or chicken breast meat (about 18oz.) 1 14.5-pz. can no-salt-added cream-style sweet corn 1 cup grated 75% light cheddar or jack cheese (4 oz.) 1 cup fat-free sour cream 1 cup tomato salsa Preheat the oven to 350ºF. In a large skillet, heat the oil over medium heat. Add the onions, garlic and jalapeños: coo****il the onions are soft and translucent. Add the chili powder, oregano and cumin and cook, stirring, for 30 seconds. Transfer the contents of the skillet to a blender or food processor: add the drained chopped tomatoes too. Puree until smooth. Cut the tortillas into quarters. Spray a 9x13-inch baking dish with cooking spray. Spread a thin layer of the tomato sauce in the bottom. Place one-third of the tortilla quarters on top, overlapping them. Spread the drained beans on top, followed by about half of the remaining tomato sauce. Top with a second layer of overlapping tortilla quarters. In a bowl, combine the turkey or chicken and the cream-style corn. Spread in the baking dish. Top with the remaining tortillas followed by the remaining tomato sauce. Sprinkle with the grated cheese. Bake, uncovered, for 45 minutes. Serve from the pan. Pass the sour cream and salsa separately. PER SERVING: 426 Calories, 6g Fat, 1g Saturated fat , 32g Protein , 62g Carbohydrate, 7g Fiber, 712mg Sodium