Kristen's Recipes

4 chicken thighs, diced 

1 small head of broccoli, chopped into florets

2 small carrots, sliced

1 stick celery, sliced

1 onion, diced

1 zucchini, chunky diced

3 shortcut rindless bacon rashers, sliced

1 jar Chicken Tonight Creamy Lemon Chicken sauce

500g pasta

tarragon, maggi, salt and pepper (optional)

Place the pasta on to cook, putting the carrots in with pasta (large pot of boiling, salted water, you know the deal). Fry the onion, celery, bacon and zucchini until almost golden. Add the chicken, and brown well on all sides. Then add the sauce and simmer until everything is ready. (Like the pasta, the table setting, the baby’s nappy changed etc 😉 )Add the broccoli to the pasta and carrots a few minutes before the pasta is ready, you want the broccoli to cook, but still be bright and vibrant green.

 

1 turkey london broil (about 1 1/2 pounds) 

2 teaspoons olive oil + additional for misting 

1 cup sliced brown or white mushrooms, chopped 

1 cup (1 ounce) baby spinach leaves 

1/2 cup sliced scallions 

1/4 teaspoon poultry seasoning 

1/8 teaspoon salt 

ground black pepper 

2 tablespoons (1/2 ounce) shredded swiss cheese 

1/2 cup water 

 

Preheat the oven to 350°F. Set the turkey on a work surface. With a sharp knife, cut through the middle to create a pocket. Set aside. In an ovenproof skillet, warm 2 teaspoons oil over medium heat. Add the mushrooms, spinach, scallions, poultry seasoning, salt, and pepper to taste. Cook, stirring, for about 3 minutes, or until the spinach wilts. Spoon the mixture into the pocket in the turkey. Cover the stuffing with the cheese. Press the open edge down to seal. Fasten with toothpicks, if desired. Add the water to the skillet. Cook over medium heat, scraping with a spatula to release the browned bits on the pan bottom. Bring to a boil. Turn off the heat. Place the turkey in the skillet. Mist lightly with olive oil. Roast for about 45 minutes, or until an instant-read thermometer inserted in the center registers 165°F. Remove to a cutting board. Let stand for 15 minutes, until the internal temperature rises to 170°F. Slice the turkey. Reheat the juices in the skillet to drizzle over the turkey.

 

Yield: 6 servings

Calories: 150

Fat: 4g

Fiber: 6g

 

2 cups (2 ounces) baby spinach 

1/4 cup finely chopped onion 

2 teaspoons olive oil, divided 

1 teaspoon minced garlic 

1/3 teaspoon red-pepper flakes 

1 tablespoon water 

1/4 cup (1 ounce) grated parmesan cheese 

2 tablespoons chopped dry-packed sundried tomatoes 

4 chicken cutlets (about 4 ounces each) or chicken breast halves, trimmed and pounded thin into cutlets 

1/2 cup chicken broth or dry white wine 

 

Place the spinach in a large nonstick skillet with the washing water clinging to the leaves or a tablespoon or two of water if dried. Cover and cook for 2 minutes, tossing occasionally, or until wilted. Drain and press firmly with the back of a spoon or squeeze to remove excess moisture. There should be 1/2 cup spinach. Wipe out the skillet. Meanwhile, in a medium nonstick skillet, combine the onion, 1 teaspoon oil, garlic, red-pepper flakes, and 1 tablespoon water. Turn the heat to medium. Cook for about 2 minutes, or until the onion sizzles. Reduce the heat to low. Cover and cook, stirring once, for about 3 minutes, or until softened. In a small bowl, combine the onion mixture, cheese, and spinach. Stir to mix. Set aside. Sprinkle the tomatoes evenly on the smooth side of the cutlets. Divide the spinach mixture among the cutlets. Spread to the edges of 3 sides, leaving about 1″ at the narrow tip free of spinach mixture. Loosely roll up the chicken, ending with the narrow tip, and secure with wooden picks. Add the remaining 1 teaspoon oil to the large skillet and set over medium heat. Place the chicken in the pan. Cook, turning, for about 10 minutes, or until golden brown on all sides. Add the broth or wine, cover, and cook over low heat for about 7 minutes. Uncover and transfer chicken to a serving platter. Cover with foil to keep warm. Boil the skillet juices for about 5 minutes, or until reduced to a glaze. Diagonally slice the chicken into 1″-thick pieces. Drizzle with pan juices and serve.

 

Yield: 4 servings

Calories: 194

Fat: 7g

Fiber: 2g

 

4 boneless, skinless chicken breasts (4 ounces each) 

1 egg white, beaten slightly 

3/4 cup no-salt-added blue corn chips, crushed 

1 tablespoon chili powder 

1/4 teaspoon salt, divided 

2 cup fresh corn kernels or frozen corn kernels, thawed 

2 poblano chile or Cubanelle peppers, seeded and diced or 1/2 green pepper, seeded and diced (wear plastic glove when handling) 

1 jalapeno chile pepper, seeded and diced (optional) (wear plastic gloves when handling) 

1/4 cup finely chopped cilantro 

1 tablespoon lime juice 

2 teaspoons lime juice 

1 lime, cut into wedges (optional, for garnish) 

 

Preheat the oven to 400ºF. Coat a medium ovenproof skillet with vegetable oil spray. Dip the chicken into the egg white. Combine the chips with the chili powder, press mixture into chicken, and arrange in skillet, leaving space between each piece. Lightly coat the chicken with vegetable oil spray and sprinkle with 1/8 teaspoon salt. Place the pan in the oven and bake for about 15 minutes, or until a thermometer inserted in the thickest portion registers 160ºF and the juices run clear. Meanwhile, in a bowl, combine the corn; poblano, Cubanelle, or green bell pepper; jalapeno chile pepper (if using); cilantro; lime juice; and the remaining 1/8 teaspoon salt. Stir to mix. Set aside. Remove the chicken and allow to rest for 4 minutes. Slice each piece crosswise into 5 pieces. Serve with the corn salad. Garnish with lime wedges, if desired

 

Yield: 4 servings

Calories: 330

Fat: 9g

Fiber: 4g

 

2 Cornish hens (about 1 1/2 lb each) 

1 tbsp finely grated lemon zest 

2 tsp finely grated orange zest 

1 tsp extra virgin olive oil 

2 tbsp extra virgin olive oil 

1/2 tsp salt 

1/4 tsp black pepper 

12 fresh basil leaves 

8 C mixed baby greens 

2 tbsp fresh orange juice 

Orange segments (garnish) 

 

With kitchen shears, remove backbones of hens. Halve hens by cutting through breastbone. Trim fat. Discard wing tips. In small bowl, combine lemon and orange zests, 1 teaspoon of the oil, and half of the salt and pepper. Using fingers, separate skin from flesh of hens and carefully stuff zest mixture under skin, spreading over breast and thigh. Arrange 2 or 3 basil leaves under skin and over zest mixture in each half. Let stand 15 minutes at room temperature. Preheat broiler. Coat broiler pan with cooking spray. Brush both sides of hens with 1 tablespoon of the remaining oil and place skin side down on pan. Broil 10 minutes, 5″ to 6″ from heat. Turn and broil 8 to 10 minutes longer or until skin is browned and juices in thigh run clear when pierced with paring knife. Toss greens with the remaining oil, salt, and pepper. Add juice and toss. Arrange greens on serving plates, top with hens, and garnish with orange segments

 

Yield: 4 servings

Calories: 430

Fat: 32g

Fiber: 3g

1 T. orange peel

1/2 C. fresh orange juice

1/4 C. honey  

1 shallot, peeled and finely chopped

3 cloves garlic, minced

1 1/2 tbsp grated fresh ginger

4 boneless, skinless chicken breast halves

Orange slices (garnish)

In shallow bowl or pie plate, combine orange peel, orange juice, honey, shallot, garlic, and ginger, and salt and pepper to taste. Add chicken and toss to coat. Cover and marinate at least 30 minutes, turning frequently (can be prepared ahead and marinated in refrigerator overnight). Preheat broiler and coat broiler pan with cooking spray. Remove chicken and place on pan. Reserve marinade. Broil 12 minutes, turning once, or until thermometer inserted into chicken reads 170ºF. Meanwhile, bring marinade to a boil in small saucepan. Reduce heat and simmer 5 minutes or until mixture is slightly thickened. Place chicken on 4 plates and top with marinade. Garnish with orange slices, if desired.

Yield: 4 servings

Calories: 250

Fat: 2g

Fiber: 0g

 

SWEET BEAN DIPPING SAUCE: 

1 tablespoon olive oil 

1 small onion, chopped 

1 teaspoon minced garlic 

1 can (19 ounces) cannellini beans, rinsed and drained 

3/4 cup unsweetened applesauce 

1/4 teaspoon salt 

CHICKEN FINGERS: 

1 cup honey crunch toasted wheat germ 

1/4 cup whole wheat flour 

1/4 teaspoon paprika 

1/8 teaspoon ground black pepper 

1 large egg 

1 tablespoon fat-free milk 

1 1/4 pounds boneless, skinless chicken tenders  

Assorted raw vegetables 

 

To make the sauce: Heat the oil in a medium skillet over medium heat. Add the onion and cook for 5 minutes, or until soft and translucent. Add the garlic and cook for 1 minute. Add the beans and applesauce. Cook for 4 minutes. Remove from heat. Stir in the salt. Transfer the mixture to a blender or food processor fitted with a metal blade. Process until the mixture is smooth. To make the chicken fingers: Preheat the oven to 425F. Coat a baking sheet with vegetable oil spray. In a large resealable plastic bag, combine the wheat germ, flour, paprika, and pepper. In a medium bowl, whisk the egg and milk. In batches, dip the chicken tenders into the egg-milk mixture. Place into the bag with the wheat germ mixture. Seal the bag and toss until the chicken tenders are evenly coated. Place the chicken tenders on the reserved pan. Bake for 18 to 20 minutes, or until no longer pink and the juices run clear. Divide the chicken fingers among 6 plates and serve with vegetables and dipping sauce.

 

Yield: 6 servings

Calories: 306

Fat: 4g

Fiber: 3g

1 firm, ripe avocado, peeled, pitted, and chopped 

1 cup canned sweet corn kernels, rinsed and drained 

1 cup cherry tomatoes, halved 

1 tablespoon lime juice 

1 package (12) corn taco shells 

12 ounces cooked boneless, skinless turkey breast, sliced into thin strips 

3/4 cup water 

1 package (1 1/4 ounces) reduced-sodium taco seasoning mix 

 

In a medium bowl, mix the avocado, corn, tomatoes, and lime juice. Set aside. Warm the shells in the oven according to the package directions. In a medium skillet, combine the turkey, water, and seasoning. Bring to a boil, reduce heat, and simmer 5 minutes, stirring occasionally. Spoon the turkey mixture into the shells. Top with the salsa.

 

Yield: 6 servings

Calories: 284

Fat: 11g

1 pound shredded chicken

1/4 teaspoon kosher salt

1/4 teaspoon freshly ground pepper

1 tablespoon canola oil

2 large green bell peppers, thinly sliced

1 large onion,halved and thinly sliced

2 teaspoons hot or sweet paprika

1/2 cup dry white wine

1 1/2 cups canned crushed tomatoes

1/2 cup reduced-sodium chicken broth

1 tablespoon lemon juice

1/4 cup reduced-fat sour cream

2 tablespoons chopped fresh parsley

 

Add bell peppers and onion to a saute pan with oil and cook, covered, over medium heat, stirring occasionally, until softened, about 5 minutes. Add paprika and cook, stirring, until fragrant, about 30 seconds. Add wine; increase heat to medium-high and cook, stirring, until mostly evaporated, about 1 1/2 minutes. Add tomatoes, broth and lemon juice; bring to a boil. Add shredded chicken to the pan; reduce heat to a lively simmer. Spoon some sauce over the chicken and cook, turning occasionally, until the sauce is reduced and the chicken is warmed through, several minutes. Remove from the heat; stir in sour cream. Sprinkle with parsley.

2 teaspoons olive oil

1 pound red onion, cut into (1/2-inch-thick) slices and separated into rings (about 3 medium)

1/2 teaspoon coarsely ground black pepper, divided

1/4 teaspoon salt, divided

4 (6-ounce) chicken thighs, skinned

1/4 teaspoon dried oregano

1/4 teaspoon dried marjoram

4 teaspoons balsamic vinegar, divided

2 tablespoons chopped fresh flat-leaf parsley

4 lemon wedges

Heat the oil in a large nonstick skillet over medium heat. Add the onion, 1/4 teaspoon pepper, and 1/8 teaspoon salt; sauté for 5 minutes. Add 1/4 teaspoon pepper, 1/8 teaspoon salt, chicken, oregano, and marjoram to pan, and sprinkle with 3 teaspoons vinegar. Cover, reduce heat, and simmer 25 minutes or until chicken is done. Uncover, increase heat, and cook 2 minutes or until liquid almost evaporates. Stir in 1 teaspoon vinegar, and sprinkle with the parsley. Serve with lemon wedges.

Yield: 2 servings

Serving size: 2 thighs and 1 cup onion mixture

Calories: 371

Fat; 12.8g

Fiber: 3.6g

 

1/4 cup sun-dried tomatoes, packed without oil

4 (6-ounce) chicken thighs, skinned

1/2 teaspoon salt, divided

1/4 teaspoon black pepper, divided

2 teaspoons olive oil

2 cups quartered button mushrooms

1 1/2 cups sliced fresh shiitake mushroom caps (about 3 ounces)

1/2 teaspoon dried thyme

1-3 garlic clove, minced

1 bay leaf

1/3 cup fat-free, less-sodium chicken broth

5 tablespoons Marsala wine, divided

3 tablespoons half-and-half

4 teaspoons chopped fresh parsley

2 cups hot cooked wide egg noodles

 

Combine boiling water and the sun-dried tomatoes in a bowl; let stand 15 minutes. Drain and chop. Sprinkle chicken with 1/4 teaspoon salt and 1/8 teaspoon pepper. Heat the olive oil in a large nonstick skillet over medium-high heat. Add chicken and sauté 5 minutes, turning once. Remove chicken from pan. Reduce heat to medium-low. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, and mushrooms; sauté 2 minutes. Add thyme, garlic, and bay leaf; sauté for 30 seconds. Return chicken to pan. Add sun-dried tomatoes, broth, and 1/4 cup wine. Cover, reduce heat, and simmer 25 minutes, turning chicken once. Add 1 tablespoon wine and half-and-half, and bring to a boil. Discard bay leaf. Sprinkle with parsley. Serve over noodles.

 

Yield: 4 servings

Serving size: 1 thigh, 1/4 cup sauce, and 1/2 cup noodles

 

Calories: 333

Fat: 10.2g

Fiber: 3.4g

 

2 boneless skinless chicken breast halves

1 tablespoon flour

1 teaspoon butter

1/3 cup chicken broth

1 teaspoon minced fresh ginger

1 teaspoon Dijon-style mustard

1 teaspoon grainy mustard

2 green onions, chopped

Salt and freshly ground pepper, to taste

 

Dust chicken lightly with flour. Melt butter in a skillet and sauté chicken over medium heat until brown on both sides, about 2-3 minutes per side. Remove chicken and keep warm. Pour broth into the skillet, increase heat and deglaze skillet by boiling and scraping loose browned bits on bottom of pan using a wire whisk. Add ginger and cook, stirring frequently, for 2 minutes. Stir in mustards and green onions. Season with salt and pepper. Spoon sauce over chicken.

 

Yield: 2 servings

Calories: 167

Fat: 7g

Fiber: 0g

1 lb. 90% lean ground turkey
6 T. dried bread crumbs
1-1/2 C. purchased coleslaw mix
1/4 C. finely chopped onion
1/4 C. finely chopped green bell pepper
1/4 tsp. minced garlic
2/3 C. ketchup, divided

Preheat oven to 350F. Coat a loaf pan with nonstick cooking spray. In a large bowl, combine ground turkey, bread crumbs, coleslaw mix, onion, green pepper, garlic and 1/3 C. ketchup. Mix well using hands. Pat mixture into prepared pan. Bake 45 minutes. Spread remaining 1/3 C. ketchup over top and continue baking 15 more minutes. let stand 5 minutes before cutting.

Yield: 6 servings
Calories: 150
Fat: 6g
Fiber: 1g

1 lb. chicken breast fillets
1-1/2 T. brown sugar
3 T. lime juice
2 T. rum
2 T. reduced sodium soy sauce
1 T. Worcestershire sauce
1 T. olive oil
1/8 tsp. pepper
1 T. minced fresh parsley
1 lime cut into wedges

Combine brown sugar and next six ingredients and mix well. Place chicken breasts in a large reseal-able plastic bag, add brown sugar marinade and refrigerate for at least 30 minutes. Turn chicken over occasionally while marinating. Remove chicken and discard marinade. Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add chicken and cook 5-6 minutes on each side until chicken is no longer pink in the center. Squeeze lime juice over chicken and serve.

Yield: 4 servings
Calories: 195
Fat: 5g
Fiber: 0g

 

1/2 C. Roasted Onion Tapenade (or use your favorite purchased onion-olive tapenade)

2 T. minced Parsley, plus more for garnish

1 T. minced Oregano

1 (3 1/2 – 4 lb.) Chicken, split down the back, backbone removed

1-2 T. Olive Oil

Salt and Pepper

Minced Chives for garnish

 

In small bowl blend together tapenade, parsley and oregano.  Press chicken flat; flip underside over, rub with olive oil and season with salt and pepper.  Place chicken, skin side up, on a rack in a roasting pan.  Carefully loosen skin with fingers and generously spread tapenade under the skin, all the way down the thighs.  Rub surface with olive oil; sprinkle with salt and pepper.  Let stand at room temperature for 30 minutes.  Meanwhile, preheat oven to 500 degrees.  Roast chicken for 15 minutes.  Reduce oven temperature to 375 degrees and roast until tender, about 25 minutes.  To test, gently insert knife into thigh; when juices run golden yellow, chicken is done.  Cut chicken into quarters, sprinkle with minced chives and serve.

4 (4-oz.) skinless, boneless chicken breast halves
Cooking spray
1/4 C. apple butter
1/4 C. spicy brown mustard
1/4 tsp. salt
1/4 tsp. ground red pepper
1/8 tsp. black pepper
Gorgonzola Cheese Grits
2 T. chopped green onions

Preheat oven to 350�. Place each chicken breast half between 2 sheets of heavy-duty plastic wrap, and flatten to a 1/2-inch thickness using a meat mallet or rolling pin. Place the chicken breasts in a baking pan coated with cooking spray. Combine the apple butter, mustard, salt, red pepper, and black pepper, brush over chicken. Bake at 350� for 20 minutes. Cut the chicken into 1/2-inch-thick slices. Spoon the Gorgonzola Cheese Grits into each of 4 shallow serving bowls. Top with chicken, and sprinkle with green onions. Totals include Gorgonzola Cheese Grits.

Yield: 4 servings
Serving size: 1 C. grits, 3 oz. chicken, and 1 1/2 tsp. green onions

Calories: 371
Fat: 12.4g
Fiber: 1g

12 thyme sprigs
1 rosemary sprig
1 sage sprig
2 T. minced garlic
2 T. minced shallots
1 tsp. freshly ground black pepper
1 (12-lb.) fresh or frozen turkey, thawed
3 T. fresh lemon juice
2 lemons, each cut in half
Cooking spray

Preheat oven to 350�. Remove leaves from thyme sprigs to measure 2 T. chopped; reserve stems. Remove leaves from rosemary sprig to measure 2 T. chopped; reserve stem. Remove the leaves from sage sprig to measure 2 T. chopped; reserve stem. Combine the chopped thyme, chopped rosemary, chopped sage, garlic, shallots, and pepper in a small bowl. Remove and discard giblets and neck from turkey. Rinse turkey with cold water, and pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Rub herb mixture under loosened skin and sprinkle in body cavity. Drizzle lemon juice over skin. Place reserved stems and lemon halves in body cavity. Tie ends of legs with cord. Lift wing tips up and over back; tuck under turkey. Place turkey on a broiler pan coated with cooking spray or on a rack set in a shallow roasting pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Bake at 350� for 3 hours or until thermometer registers 180�. (Cover turkey loosely with foil if it gets too brown.) Remove turkey from oven. Cover loosely with foil; let stand 10 minutes before carving. Discard skin.

Yield: 12 servings
Serving size: 6 oz. turkey and about 1/2 C. cheese grits

Calories: 354
Fat: 11.3g
Fiber: 0.6g

Salad:
2 C. chopped skinless, boneless rotisserie chicken breast meat
2 C. seedless red grapes, halved
1 C. shredded carrot
1/2 C. thinly sliced red onion
1 (10-oz.) package angel hair slaw

Dressing:
1/4 C. rice vinegar
1/4 C. fat-free, less-sodium chicken broth
1/4 C. thawed orange juice concentrate
2 tsp. vegetable oil
1/4 tsp. salt
1/8 tsp. freshly ground black pepper

Remaining ingredients:
3 T. crumbled blue cheese
2 T. coarsely chopped walnuts

To prepare salad, place the first 5 ingredients in a large bowl, and toss gently to combine. To prepare dressing, combine vinegar, broth, juice concentrate, oil, salt, and pepper, stirring with a whisk. Drizzle over salad, tossing to coat. Sprinkle with cheese and walnuts, and toss gently to combine.

Yield: 4 servings
Serving size: 2 C.

Calories: 312
Fat: 9.6g
Fiber: 4g

Chicken:
2 tsp. brown sugar
1 tsp. ground cumin
1/2 tsp. salt
1/2 tsp. garlic powder
1/8 tsp. ground red pepper
4 (6-oz.) skinless, boneless chicken breast halves
1 tsp. vegetable oil

Sauce:
1 1/2 tsp. bottled minced garlic
1/4 C. fresh lime juice
1/4 C. orange juice
2 T. honey
2 T. chopped fresh cilantro
2 T. chopped fresh mint

To prepare chicken, combine brown sugar, cumin, salt, garlic powder, and red pepper; rub over chicken. Heat vegetable oil in a large nonstick skillet over medium-high heat. Add chicken, and cook for 5 minutes on each side or until done. Remove from pan; keep warm. To prepare sauce, add garlic to pan; saut� 30 seconds. Add juices and honey; cook 3 minutes or until slightly thickened. Remove from heat; stir in cilantro and mint. Serve with chicken.

Yield: 4 servings
Calories: 255
Fat: 3.4g
Fiber: 0.5g

Nonstick spray coating
3/4 C. thinly sliced celery
1/2 C. sliced fresh mushrooms
1/2 C. thinly sliced carrot
1 small onion, sliced
1 clove garlic, minced
1 71/2-ounce can tomatoes
1 8-ounce can tomato sauce
1 tsp. dried Italian seasoning, crushed
3/4 tsp. sugar
3 medium chicken breasts, skinned, boned, and halved lengthwise
1/2 C. low-fat ricotta cheese
3 tsp. grated Parmesan cheese
1 tsp. snipped fresh parsley
1/2 C. shredded mozzarella cheese (optional)

For sauce, spray a cold large saucepan with nonstick coating. Add celery, mushrooms, carrot, onion, and garlic; cook till vegetables are tender. Cut up tomatoes. Stir undrained tomatoes, tomato sauce, Italian seasoning, and sugar into vegetables. Bring to boiling: reduce heat. Simmer, uncovered, 20 minutes or till mixture is reduced to 2 C. Meanwhile, place each chicken piece between two pieces of plastic wrap. lb. with a meat mallet to about 1/4-inch thickness. Stir together ricotta cheese, Parmesan, and parsley in a bowl. Spoon about 11/2 tsp. of the cheese mixture onto each chicken piece. Fold in long sides of chicken pieces; roll up from short end. Place chicken rolls, seam side down, in a 2-quart square baking dish. Pour sauce over chicken. Cover with plastic wrap, then foil, and refrigerate for 2 to 24 hours. Before serving, remove plastic wrap. Bake, covered with foil, in a 375� oven for 35 to 40 minutes or till chicken is no longer pink. If desired, sprinkle with mozzarella cheese and bake 4 minutes longer to melt cheese. If desired, serve with hot cooked spinach fettuccine.

Yield: 6 servings
Calories: 202
Fat: 6g
Fiber: 2g

Baked Orange Chicken

 

1/4 C. fresh orange juice

1 tsp. orange peel

1 tsp. olive oil

1 tsp. lime juice

1 tsp. fresh ginger, minced

2 cloves garlic, minced

1/4 tsp. fresh oregano, minced

4 to 6 boneless skinless chicken breasts, halved and pounded

Orange, sliced and quartered or mandarin oranges

 

In a blender, combine all ingredients except the chicken and oranges. Pour the marinade over the chicken breasts and marinate in the refrigerator from 1 hour or up to overnight.  Transfer chicken to a baking dish and discard marinade. Cover chicken with oranges. Bake chicken for 35 to 45 minutes, until no pink remains and juices run clear.

3 lb. boneless skinless chicken breasts
3/4 C. ketchup
1/2 C. salsa
1/4 C. honey
1 T. Dijon mustard
1 tsp. chili powder
1/2 tsp. ground cumin
1 T. cornstarch

Prepare chicken breasts. Arrange in a single layer in a 9 x 13 baking dish and set aside. In a medium bowl, whisk together ketchup, salsa, honey, mustard, cumin and chili powder. Pour over chicken breasts. Turn to coat breasts with sauce on both sides. Bake, uncovered at 400 degrees for 30 minutes. When chicken is cooked, arrange breasts on a serving platter, keeping warm. Pour sauce into a small saucepan. Mix cornstarch in a small bowl with 1 T. water until smooth. Stir into sauce and bring to a boil. Cook until sauce is thickened, stirring constantly. Pour sauce over chicken and serve warm.

Yield: 6 servings
Calories: 339
Fat: 3g
Fiber: 1g

4 (4 oz. each) boneless, skinless chicken breast halves
Cooking oil spray
1 small sweet onion, diced
1 (16 ounce) jar mild picante sauce
1 C. shredded reduced fat Monterey Jack cheese or reduced fat sharp cheddar cheese
8 (8 inch) fat-free flour tortillas
1/2 C. sliced black olives (optional)
1/2 C. fat-free sour cream

Place chicken breasts in a saucepan with enough water just to cover. Bring to a boil, and cook until meat shreds easily. Remove chicken from water, shred, and set aside. Reserve water. Lightly spray a large heavy nonstick skillet with cooking oil spray. Heat over medium heat. Add onion, and cook until transparent. Add shredded chicken meat, and stir in the picante sauce, and 1/2 C. of the reserved chicken water. Reduce heat to low, and simmer 30 minutes, or until the sauce is thick. Remove the pan from heat, and sprinkle cheese over the chicken mixture. Serve over flour tortillas and garnish with sliced olives and sour cream.

Yield: 4 servings
Calories: 386
Fat: 6g
Fiber: 1g

Tomato Pepper Sauce:
2 medium onions, chopped
1 yellow bell pepper, chopped
1 celery rib, chopped
4 garlic cloves, minced
1 T. olive oil
1 – 28 ounce to 32 ounce can plum tomatoes, drained and chopped
1 C. chicken broth
1 tsp. minced fresh thyme leaves
Chicken:
2 tsp. coriander seeds
2 bay leaves
2 tsp. black peppercorns
4 whole cloves
3 large whole boneless chicken breasts with skin (about 10 oz. each), halved
1 1/2 tsp. salt
Parsley sprigs for garnish

For Sauce: In a heavy nonstick saucepan cook onions, bell pepper, celery, and garlic in oil over moderately low heat, stirring occasionally, until celery is softened. Add tomatoes, broth, and thyme and simmer sauce 25 minutes, or until most of liquid is evaporated. Season sauce with salt and pepper. Sauce may be prepared 1 day ahead and kept chilled, covered. For Chicken: In an electric spice grinder or blender grind fine coriander seeds, bay leaves, peppercorns, and cloves. Pat chicken dry and rub ground spices and salt all over it. Grill chicken on an oiled rack 4 inches above glowing coals 5 minutes on each side, or until cooked through. Alternatively, grill chicken in a preheated well-seasoned ridged grill pan. Serve chicken with tomato pepper sauce and garnish with parsley sprigs.

Yield: 6 servings
Calories: 221
Fat: 5g
Fiber: 4g

2 tsp. curry powder
2 tsp. chili powder
2 tsp. ground red pepper
1 tsp. salt
1 tsp. ground coriander
1 tsp. ground ginger
1 tsp. ground cumin
1 tsp. ground cinnamon
3 T. butter or stick margarine
1 C. chopped onion
2 cloves garlic, minced
1 lb. skinned, boned chicken breast, cut into 1-inch cubes
1 (8 ounce) container plain fat-free yogurt
1 (6 ounce) can tomato paste
5 C. cubed peeled baking potato (about 2 1/2 lb.)
4 C. water
4 1/2 C. hot cooked basmati rice
2/3 C. chopped tomato

Combine first 8 ingredients. Melt butter in a Dutch oven over medium heat; saute onion and garlic 5 minutes. Stir in spice mixture; saute 5 minutes, stirring frequently. Add chicken, and saute for 10 minutes, stirring frequently. Combine the yogurt and tomato paste; stir with a whisk. Add yogurt mixture, potato, and water to pan. Bring to a boil; cover, reduce heat, and simmer for 1 hour, stirring occasionally. Serve over rice, and top with tomato.

Yield: 9 servings
Calories: 315
Fat: 5.2g
Fiber: 3g