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Chicken Jambalaya

American, Chicken, Main Dish Comments Off

Oct 062007

Serves: 6

Notes:

Calories: 354
Protein: 44 g
Carbohydrates: 28 g
Total Fat: 6 g
Saturated Fat: 2 g
Polyunsaturated Fat: 1 g
Monounsaturated Fat: 2 g
Cholesterol: 104 mg
Sodium: 251 mg

Reprinted with permission from American Heart Association Cookbook, 5th Edition Copyright ) 1973, 1975, 1979, 1984, 1991, 1998 American Heart Association. Published by Times Books, a division of Random House, Inc

Ingredients

6 chicken breast halves (approximately 3 pounds), skinned, all visible fat removed
1 cup Homemade Chicken Broth or low-sodium chicken broth
1/2 cup chopped onion
1/4 cup chopped green bell pepper
1 cup white wine
1/4 cup chopped fresh parsley
1/2 teaspoon basil
1 small bay leaf
1/2 teaspoon thyme
1 cup uncooked rice
1/2 cup cubed low-fat ham
1 cup canned no-salt-added tomatoes, drained

Directions

Preheat oven to 3500 F.
Rinse chicken pieces and pat dry.
In a saucepan, combine broth, onion, bell pepper, wine, parsley, basil, bay leaf and thyme. Bring to a boil, stirring constantly. Remove from heat and set aside.
Place rice, ham, tomatoes and chicken in a large casserole dish. Pour herb sauce over all. Cover tightly and bake 25 to 30 minutes.
Turn oven heat off; allow casserole to remain in oven for 10 to 15 minutes.

Chicken Enchiladas

Chicken, Main Dish, Mexican Comments Off

Oct 062007

Serves: 8
Time: 01:30

Notes:

Recipe from Healthy Heart Cookbook

Cal 220, Fat 5g (sat fat 1g) fiber 1g, Carb 24g, Protein 19g, Chol 41mg, Na 428mg

Ingredients

2 whole chicken breasts (boneless, skinless)
3 stalks celery, cut into chunks
1 med onion, cut into chunks
1 1/2c chicken stock

Sauce:

1 8oz can tomato sauce
1 tsp gd cumin
1/4 tsp chili powder
1/4 tsp salt
1/2 tsp black pepper

Filling:

1/2 gr pepper, diced
1/2 med white onion, diced
1 large tomato, diced
1 3 1/2 oz can whole gr chilies, diced
1/4c chicken stock
1/4 tsp salt
1/4 tsp black pepper
8 corn tortillas
2 oz part skim mozzerella cheese, thinly sliced

Directions

In a med stock pot combine chicken, celery, onion, and chicken stock. Bring to a boil, cover, reduce heat to a simmer and simmer 30min. Remove from heat and let sit in stock for 15 min.. Discard celery and onion and tear chicken into strips.
To prepare sauce, combine all ingredients and allow to sit for 20 min.
To prepare filling: In a med stockpot, combine gr pepper, onion, tomato, gr chillies, 1/4 c chicken stock, salt and pepper. Cook over low heat 20 min. Add chicken and mix.
To assemble: Place 1/4 cup filling into each tortilla along with mozzerella cheese and 1 tsp sauce. Roll and place seam side down in a lightly greases pan. Pour remaining sauce over top and cover with foil. Bake at 350oF 20 min.

** Only tortillas that are not made with lard or sat oil should be used.

Herb-Crusted chicken Breasts

Chicken, Main Dish, Middle Eastern Comments Off

Oct 062007

Serves: 6
Time: 01:30

Notes:
Recipe from American Heart Association Cookbook: Cal 134, Protein 25g, Carb 0g, total fat 3g, Sat fat 1g, Chol 62mg, Na 57mg

Ingredients

Vegetable oil spray 6 boneless, skinless chicken breasts (4oz each), all visible fat trimmed 1 tbsp lemon juice 1 tsp dried rosemary 1 tsp dried oregano 1 tsp dried sage 1/4 tsp cracked black pepper

Directions

1. Lightly spray a casserole dish with vegetable oil spray. Rinse chicken and pat dry with paper towels. Pound to about 1/2 inch thickness. 2. Combine all dry spices and crush together. Mix in lemon juice and pepper. 3 Rub spice mixture on chicken and refrigerate uncovered for at least 1 hour. 4. Preheat oven to 350oF 5. Bake chicken uncovered for about 20-30 min. until juice runs clear when chicken is pierced with a knife. Serve with pan juice.

Capon Braised in a sealed Pot

American, Chicken, Main Dish Comments Off

Oct 062007

Serves: 8
Time: 02:30

Notes:
Recipe from Eating Well: Per Serving: Cal 304, Fat 13g

Ingredients

Luting Paste: 3c flour 10 large egg whites Capon and Sauce: 1-7 to 9 lb capon 1/3c flour 1 tsp paprika 1/2 tsp salt 1/2 tsp black pepper 1 tbsp canola oil 2 oz pancetta, diced 3 onions, chopped 2 stalks celery, chopped 1 carrot, chopped 8 cloves garlic, minced 12 whole black peppercorns 2 tbsp chopped fresh parsley 1 tbsp each of fresh thyme, rosemary and sage 1 bottle white wine (3c) 4 tbp cornstarch

Directions

1. Preheat oven to 425oF. Remove gibblets and neck from capon. Pull off skin and remove fat. Rinse bird in cold water and pat dry. Fold wings under bird and tie legs together. 2. In small bowl, combine flour, paprika, salt and pepper. Sprinkle over capon. 3. In heavy skillet heat oil over med-high heat and brown capon on all sides (2-3 min. per side) 4. Set browned capon in large roasting pan. 5. Add reserved gibblets, neck along with pancetta and cook over med heat until browned (1-2min) 6. Add onions, celery and carrots and cook 15-20 min. 7. Add garlic, peppercorns, parsley, thyme, rosemary, sage and saute 2 min longer. 8. Pour in wine and bring to boil, scraping up bits from bottom. 9. Pour mixture over capon in large pan. Cover and seal with luting paste. 10. Roast 35-45min. (5min per lb) 11. When done, if desired make gravy using cornstarch.

Chicken Provencal

American, Chicken, Main Dish Comments Off

Oct 062007

Serves: 4
Time: 00:30

Notes:

Recipe from Cooking Light: Per Serving: Cal 248, chol 101mg, Fe 1/5mg, Na 376mg, Ca 32mg

Ingredients

4-6oz chicken breasts, boneless 1/4 tsp salt 1/4 tsp gd pepper cooking spray 1 garlic clove, minced 1 c chicken broth 1 1/2 tsp dried italian herb mix 1 tsp lemon juice

Directions

1. Pound each chicken breast to 1/2″ thickness. Sprinkle with salt and pepper. 2. Heat a skillet over med heat and spray with cooking spray. Add chicken, cook 6 min. on each side until done. Remove to a warm plate. 3. Add garlic to pan and cook 1 min. stirring constantly. Add broth and herbs. Bring to boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 c (about 3 min.). Remove from heat, add lemon juice and serve sauce over chicken.

Lettuce Bundles/ Spicy Peanut Noodles

Asian, Chicken, Main Dish Comments Off

Oct 062007

Time: 00:30

Ingredients

2 boneless chicken breasts 1/2c soy sauce + 3 tbsp 1 large garlic clove 1″ grated ginger 2 1/4 tsp chili paste 7 tbsp smooth peanut butter 3 tbsp sugar 4 1/2 tbsp peanut oil juice of 1 lime 6 oz angel hair noodles 1/2c roughly chopped peanuts 2 oz scallions, cut into 4″ lengths 1 japanese cucumber sliced thin 2 heads boston leaves, separated

Directions

1. Place chicken in 1/2c soy sauce and marinate 1 hr. Heat oil in skillet over med heat. Cook chicken 5 min per side. Shred chicken. 2. In food processor: pulse garlic and ginger until finely chopped. Add chili paste, peanut butter, 3 tbsp soy sauce, sugar, peanut oil, lime juice and 4 1/2 tbsp water. Set aside. 3. Cook noodles, drain and rinse in cold water. 4. Dress noodles with 1/2c sauce and transfer to serving bowl. 5. Arrange peanuts, remaining sauce and fillings on table. 6. Create own rolls by wrapping noodles, sauce and choice of fillings in a lettuce leaf

Chicken Fajitas

Chicken, Main Dish, Mexican Comments Off

Oct 062007

Serves: 4
Time: 00:30

Notes:
Per Serving: Cal 144, Carb 6g, Protein 18g, Chol 46mg, Na 304mg, Fe 2mg, Fat 6g

Ingredients

2 tbsp lime juice 1/4c oil 1 tbsp soy sauce 1/2 tsp garlic powder 1/2 tsp chili powder 2 boneless chicken breasts 1 med onion, sliced and separated into rings 1 gr pepper seeded and cubed

Directions

1. Combine 1st 5 ingredients in flat glass container and add chicken, onion and green pepper. Marinate 1 hour at rm temp. 2. Remove chicken and grill or broil at med temp for 15-20 min until done. 3. Cook onion, pepper and marinade over med heat until veggies are tender and marinade evaporates. 4. Cut chicken into thin strips and combine with veggies.

Cashew Chicken

Chicken, Chinese, Main Dish Comments Off

Oct 062007

Time: 00:40

Notes:
Recipe from Classic Chinese Cookbook

Ingredients

2-3 chicken breasts 6 tbsp peanut oil 5-6 cloves garlic minced 4-5 scallions, cut into 1″ sections, wt and gr parts separated 1-1 1/2 tbsp white wine 3 tbsp hoisin sauce 2 oz roasted cashew nuts Marinade: 1/2 tsp salt 8 turns white pepper mill 2 tsp white wine 1 tsp cornstarch 1/2 egg white beaten 2 tsp sesame oil

Directions

1. Dice chicken and marinate 15-30 min. Blend in oil last. 2. Heat wok over high heat. Pour in 5 tbsp oil and add 2/3rds garlic and white onions. Stir a few times, add chicken. Toss about 2 min. lowering heat so chicken stays tender. Splash wine and cook until sizzle dies down. Transfer to plate. 3. Increase heat and add remaining tbsp oil, add garlic and as it sizzles add hoisin sauce and stir well. 4. Return chicken and toss in sauce. Add cashews and gr onions and serve immediately

Kung Pao Chicken

Chicken, Chinese, Main Dish Comments Off

Oct 062007

Time: 00:40

Notes:
Recipe from Yan Kits Classic Chinese Cookbook

Ingredients

12 oz chicken breast spray oil 1″ ginger, grated 1 tbsp rice wine 3 scallions, diced 2oz peanuts Marinade: 1/3 tsp salt 2 tsp soy sauce 2 tsp rice vinegar 1 tsp cornstarch 1 tbsp egg white Sauce: 1 tbsp soy sauce 1/2 tsp chili paste with garlic 1 tbsp ketchup 2 tsp rice wine vinegar 2 tsp sugar 1 1/2 tsp cornstarch 6 tbsp water

Directions

1. Heat wok over high heat, add oil, ginger and stir for 30 sec. Add marinated chicken and cook for 60 sec. Splash wine around sides and cook 60 sec. 2. Add scallions and cont. cooking 60 sec 3. Add sauce to wok and stir until thickened 4. Add peanuts, stir to mix and serve immediately

Chicken Gumbo

American, Chicken, Main Dish Comments Off

Oct 062007

Serves: 6
Time: 01:00

Notes:
Recipe from Eating Well: Per Serving: Cal 305, Fat 5g, Choles 36mg

Ingredients

1/3 c flour 1 tbsp oil 1/2 lb boneless , skinnless chicken, cut into strips 3 oz andouille or kielbasa thinly sliced 1 onion chopped 1 lrg gr pepper diced 1 stalk celery finely chopped 4 cloves garlic, minced 3c chicken broth 1-15oz can diced tomatoes’ 1-10oz pkg frozen okra, slightly thawed and sliced 2 habanero chilies (or 4 jalapeno chilies) 1 bay leaf 1/2 tsp thyme 3c uncooked rice

Directions

1. Toast flour in pie pan in 400oF oven for 20min. 2. In heavy soup pot, heat 1/2 tsp oil over high heat, add chicken and sausage. Cook stirring about 3 min..Remove from pan and drain on paper towels 3. Reduce heat to med and heat remaining oil. Add onions,bell pepper, celery and garlic. Cook stirring until onions are lightly browned (about 7 min). Stir in flour. Gradually stir in chicken broth and bring to simmer. 4. Add tomatoes, okra, chilies, bay leaf and thyme. Reduce heat and cover and simmer 30min. 5. Add reserved chicken and sausage and simmer 5 min. 6. Discard bay leaf and serve over rice

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