Kristen's Recipes

4 whole Portobella mushroom caps (about 5� each), stemmed removed
1/2 cup low fat marinara sauce
1/2 cup lean turkey Italian sausage, cooked, drained and crumbled
4 tablespoons shredded fat free or low fat mozzarella cheese
2 teaspoons freshly grated Parmesan cheese
1 tablespoon chopped fresh basil

Preheat the oven to 350 degrees Fahrenheit. Wipe the mushrooms clean of any dirt. Place them on a baking sheet, gill side up. Spoon sauce over each cap, then sprinkle on sausage and cheeses. Place in the oven and bake for 6 to 8 minutes, or until cheese is melted. Garnish with fresh basil. Serve immediately.

Yield: 4 small pizzas
Calories: 94
Fat: 5g
Fiber: 1.3g

1 8-ounce boneless skinless chicken breast
Chipotle Tabasco Sauce (to taste)
1/2 teaspoon garlic salt

Lightly coat grill rack with cooking oil spray. Preheat barbecue grill to medium hot. Grill chicken, until done, 4 minutes per side. Season with Chipotle sauce and garlic salt. Enjoy!

Yield: 1 Serving
Calories: 249
Fat: 3g
Fiber: 0g

1 T. extra virgin olive oil
1/2 lb. chicken breast tenders
1/2 T. chicken broth
1/2 medium onion, chopped
1 cloves garlic, minced
3/8 tsp. dried cilantro
1/2 tsp. grated fresh ginger
1/2 tsp. finely grated lemon peel
1/16 tsp. ground cumin
1/2 Pinch of ground turmeric
1/2 C. light coconut milk (no sugar added)
1 T. macadamia nuts, finely ground
1/2 tsp. sugar substitute
1/8 tsp. ground red pepper
1/2 T. tamarind paste (available in Indian and specialty food markets)
1 tsp. water
Chopped scallion, for garnish

Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 5 minutes per side, or until browned and no longer pink in the center. Remove the chicken to a plate and set aside. Heat the broth in the same skillet. Add the onion, garlic, cilantro, ginger, lemon peel, cumin, and turmeric and cook for 5 minutes, or until the onion is tender but not browned. Stir in the coconut milk, nuts, sugar substitute, and red pepper. Return the chicken to the skillet, cover, and simmer for 10 minutes, or until the chicken is cooked through. Remove the chicken to a plate and keep warm. Do not discard the sauce in the pan. In a small bowl, combine the tamarind paste and water. Stir into the sauce in the skillet and gently boil until thickened and the mixture measures about 1/2 C. Evenly divide the chicken among 2 serving plates. Top with sauce and garnish with the scallion.

Yield: 2 servings
Calories: 360
Fat: 25g
Fiber: 3g

Canola oil
1 tsp. dried orange peel or freshly grated orange zest
1/2 tsp. garlic powder
1/2 tsp. ground coriander
1/2 tsp. ground cinnamon
1/4 tsp. salt
1/4 tsp. ground allspice
1/8 tsp. ground cardamom or cloves
1/8 tsp. ground white pepper
1/8 tsp. cayenne pepper
2 Cornish game hens

Set oven temperature to 450 degrees. Oil a large baking dish and place in the oven to preheat. Mix the orange peel, garlic powder, coriander, cinnamon, salt, allspice, cardamom, and peppers together. Rinse the game hens and discard the giblets or save for another use. Cut the hens in half with a sturdy knife. Trim away excess fat and discard. Lightly sprinkle some of the mixture over the hens. Lift the skin from the breast area and push the seasonings underneath. Carefully remove the hot baking dish from the oven. Place the hens in the dish. The baking dish will be very hot and the hens will sizzle. Bake uncovered for 25-30 minutes or until cooked through.

Yield: 4 servings
Calories (without skin): 240
Fat: 9g
Fiber: 0g

1 T. oil
1 lb. boneless, skinless chicken breasts cut into strips
1 1/2 C. water
1/3 C. teriyaki sauce
1/2 tsp. garlic powder
2 C. Minute brown rice, uncooked
2 C. broccoli florets (add or replace with carrots and bell pepper if desired)
1/2 C. Salted Peanuts

Heat oil in large nonstick skillet on med-high heat. Add chicken: cook and stir for 5-7 minutes or until cooked thoroughly. Add water, teriyaki sauce and garlic powder; stir. Bring to boil. Stir in rice, broccoli and peanuts; Cover. Cook on low heat for 5 minutes. Remove from heat. Let stand 5 minutes. Fluff with fork. Serve and enjoy.

Yield: 4 servings
Calories: 360
Fat: 8g
Fiber: 4g

2 oz. soft goat cheese, cut into pieces
1 garlic clove, minced
4 (6-oz.) boneless, skinless chicken-breast halves
Salt and black pepper
1 bunch arugula (3 oz.), washed, trimmed, and coarsely chopped
1 T. extra-virgin olive oil
3/4 C. reduced-sodium chicken broth

Combine cheese and garlic in small cup. Trim excess fat from chicken; season with salt and pepper. Using a sharp knife, cut a horizontal slit through thickest portion of each breast to form a deep pocket. Stuff each pocket with an equal amount of cheese mixture and arugula. Press edges of chicken together to seal. Heat oil in a large nonstick skillet over medium-high heat. Brown chicken, 4 minutes per side. Reduce heat to medium; add broth to pan. Cover and simmer, about 6 minutes, or until chicken is cooked through. Serve immediately, discarding any remaining broth.

Yield: 4 servings
Calories: 209
Fat: 8g
Fiber: 0g

3 C. packed arugula (about 3/4) pound), washed well and spun dry

1/3 C. pine nuts, toasted golden and cooled

1/2 C. freshly grated Parmesan cheese

1/2 tsp. salt

1 large garlic clove, chopped

3 T. olive oil

1/4 C. hot water plus additional, if desired

3 C. chicken broth

2 C. water

3 whole boneless skinless chicken breasts (about 2 1/4 pounds), halved

 

In a food processor pulse together all sauce ingredients except oil and water until arugula is chopped fine. With motor running add oil in a stream, blending mixture until smooth. Sauce may be made up to this point 1 week ahead and chilled, its surface covered with plastic wrap. Bring sauce to room temperature to continue. Stir in 1/4 C. hot water plus additional for thinner consistency if desired. In a 6-quart saucepan bring broth and water to a boil. Add chicken and simmer, covered, 9 minutes. Remove pan from heat and let chicken stand in cooking liquid, covered, until, cooked through, about 20 minutes. Chicken may be poached 1 day ahead, cooled completely, uncovered, in cooking liquid, and chilled, covered. Bring chicken to room temperature to continue. Drain chicken and slice 1/4 inch thick. Serve with sauce.

1 lb. Turkey Cutlets, 8 pieces

3 T. Flour

2 tsp. Vegetable Oil

3/4 C. chopped Onion

3/4 C. fresh Cranberries

1/2 C. Chicken Broth

2 T. Sugar

2 T. Red Wine Vinegar

2 T. Catalina Dressing

1/4 tsp. Salt

 

Flatten cutlets to 1/8” thickness, using a meat mallet or rolling pin with meat between 2 sheets of heavy duty plastic wrap; dredge in flour. Heat oil in large nonstick skillet over medium heat until hot. Add cutlets and cook 2 minutes per side or until browned. Transfer to platter and keep warm. Wipe drippings from skillet with paper towel. Place skillet over medium high heat. Add onion and sauté until tender. Add cranberries and next 5 ingredients; bring to a boil. Reduce heat and simmer 3 to 4 minutes or until cranberries pop. Spoon over cutlets and serve.

1 lb. turkey breast

1 sweet potato, peeled and sliced thinly

1 C. fresh whole-leaf spinach

¼ C. frozen unsweetened cherries

¼ C. pecans, chopped

2 cloves garlic, minced

¼ C. goat cheese

2 tbsp. rice flour

Spray or pump olive oil

Salt and pepper to taste

 

Preheat oven to 375°. Lay turkey breast on cutting board or firm surface. Cover with plastic wrap or waxed paper and pound very thin with a flat meat mallet; sprinkle lightly with salt and pepper.Layer the turkey breast with sweet potato slices, spinach, cherries, pecans, garlic, and goat cheese. Roll tightly, tie with string and dust with rice flour. Spray skillet with olive oil, heat to medium. Add the turkey roll and braise until brown on all sides. Place covered skillet in oven and bake for 30 to 45 minutes or until cooked through. Remove from oven and allow to rest for 10 minutes

2 Rock Cornish hens

1/2 tsp. salt

1/2 tsp. ground black pepper

1/3 C. honey

1 T. poppy seeds

1 1/2 tsp. mustard powder

3/4 tsp. ground ginger

 

Preheat oven to 350 degrees F (175 degrees C). Spray rack of shallow roasting pan with non-stick spray.

Cut each hen in half; place skin side down in roasting pan. Sprinkle with salt and pepper. Whisk together the honey, poppy seeds, mustard and ginger. Brush over both sides of the hens. Roast uncovered for 1 hour turning once.

1 C. kosher salt (or 1/2 C. table salt)

2 whole bone-in, skin-on chicken breasts about 1 1/2 pounds each

Ground black pepper

1 tsp. vegetable oil

 

Garlic Sherry Sauce

7 medium cloves garlic , peeled and cut crosswise into very thin slices (about 3 T.)

3/4 C. low-sodium chicken broth

1/2 C. dry sherry

2 sprigs fresh thyme

3 T. unsalted butter , cut into 3 pieces

Table salt and ground black pepper

1/2 tsp. lemon juice

 

Dissolve salt in 2 quarts cold tap water in large container or bowl; submerge chicken in brine and refrigerate until fully seasoned, about 30 minutes. Rinse chicken pieces under running water and pat dry with paper towels. Season chicken with pepper. Adjust oven rack to lowest position and heat oven to 450 degrees. Heat oil in heavy-bottomed 12-inch ovenproof skillet over medium-high heat until beginning to smoke; swirl skillet to coat with oil. Brown chicken skin-side down until deep golden, about 5 minutes; turn chicken pieces and brown until golden on second side, about 3 minutes longer.

4. Turn chicken skin-side down and place skillet in oven. Roast until juices run clear when chicken is cut with paring knife, or thickest part of breast registers 160 degrees on instant-read thermometer, 15 to 18 minutes. Transfer chicken to platter, and let rest while making sauce. (If not making sauce, let chicken rest 5 minutes before serving.) Using potholder to protect hands from hot skillet handle, pour off most of fat from skillet; add garlic, then set skillet over medium-high heat and cook, stirring frequently, until garlic is light brown, about 1 1/2 minutes. Add chicken broth, sherry, and thyme; increase heat to high and simmer rapidly, scraping skillet bottom with wooden spoon to loosen browned bits, until slightly thickened and reduced to about 3/4 C., about 5 minutes. Pour accumulated chicken juices into skillet, reduce heat to medium, and whisk in butter 1 piece at a time; season to taste with salt and pepper and add lemon juice. Spoon sauce around chicken breasts and serve immediately.

1 pound uncooked chicken breast tenders (not breaded)

1 medium onion

½ C. sugar snap pea pods

1 C. cherry or grape tomatoes

½ tsp. salt (for cooking pasta)

8 ounces uncooked angel hair pasta

1 T. vegetable oil

2 C. small broccoli florets

1 C. chicken broth

1 T. chopped fresh or 1 tsp. dried thyme leaves

1 tsp. grated lemon peel

4 tsp. cornstarch

1½ tsp. lemon-pepper seasoning

 

Cut chicken into 1-inch pieces. Peel onion and cut into 8 wedges. Snap-off the stem end of each pea pod, then pull string across pea pod to remove it. Cut tomatoes in half. Fill a 4-quart Dutch oven about half full of water. Add ½ tsp. salt. Cover with lid; heat over high heat until water is boiling rapidly. Add pasta. Heat to boiling again. Boil uncovered 3 to 6 minutes, stirring frequently, until pasta is tender but still firm to the bite. While pasta is cooking, in a 12-inch skillet, heat oil over medium-high heat. Add chicken and onion; stir-fry 5 to 6 minutes or until chicken is brown. Add broccoli and pea pods to chicken mixture. Cook over medium-high heat 4 to 5 minutes, stirring frequently, until vegetables are crisp-tender. Meanwhile, in a small bowl, stir together broth, thyme, lemon peel, cornstarch and lemon-pepper seasoning; stir into chicken mixture. Cook over medium-high heat 1 to 2 minutes, or until sauce is thickened and vegetables are coated. Stir in tomatoes; cook until thoroughly heated. Place a strainer or colander in the sink. Pour pasta in the strainer to drain. Serve chicken mixture over pasta.

Cutlets

1/2 C. unbleached all-purpose flour

4 boneless skinless chicken breasts, trimmed and tenderloins removed and sliced into cutlets

Table salt and freshly ground black pepper

2 T. vegetable oil

 

Piccata Sauce

1 medium shallot, minced

Table salt

1 & 1/2 C. low-sodium chicken broth

1/2 lemon, ends trimmed, sliced thin

2 T. whole milk

1 tsp. cornstarch

2 T. juice from 1 lemon

2 T. capers, rinsed and patted dry

1 T. minced fresh parsley leaves

Ground black pepper

 

For the cutlets: spread flour in shallow dish. Pat cutlets dry with paper towels, and then season with salt and pepper. Lightly dredge cutlets in flour and shake off excess; set aside. Heat 1 T. of oil in 12-inch skillet over medium-high heat until just smoking. Lay half of cutlets in skillet and cook until light golden, about 3 minutes. Flip cutlets over and continue to cook until meat is no longer pink in center and feels firm when pressed with finger, about 2 minutes. Transfer cutlets to plate and cover with foil; set aside. Repeat with remaining oil and cutlets. For the sauce: Add shallot and 1/4 tsp. salt to oil left in skillet, return to medium-low heat, and cook until softened about 2 minutes. Stir in garlic and cook until fragrant, about 30 seconds. Stir in broth and lemon slices, scraping up browned bits. Bring to simmer and cook until mixture measures 1 C., about 5 minutes. Pour any accumulated chicken juices into simmering sauce. Whisk milk and cornstarch together in small bowl, then whisk into simmering sauce. Continue to simmer until sauce has thickened, about 1 minute. Off heat, stir in lemon juice, capers and parsley and season with salt and pepper to taste. Spoon sauce over chicken before serving.

1 C. kosher salt (or 1/2 C. table salt)

2 whole bone-in, skin-on chicken breasts about 1 1/2 pounds each

Ground black pepper

1 tsp. vegetable oil

 

Garlic Sherry Sauce

7 medium cloves garlic , peeled and cut crosswise into very thin slices (about 3 T.)

3/4 C. low-sodium chicken broth

1/2 C. dry sherry

2 sprigs fresh thyme

3 T. unsalted butter , cut into 3 pieces

Table salt and ground black pepper

1/2 tsp. lemon juice

 

Dissolve salt in 2 quarts cold tap water in large container or bowl; submerge chicken in brine and refrigerate until fully seasoned, about 30 minutes. Rinse chicken pieces under running water and pat dry with paper towels. Season chicken with pepper. Adjust oven rack to lowest position and heat oven to 450 degrees. Heat oil in heavy-bottomed 12-inch ovenproof skillet over medium-high heat until beginning to smoke; swirl skillet to coat with oil. Brown chicken skin-side down until deep golden, about 5 minutes; turn chicken pieces and brown until golden on second side, about 3 minutes longer. Turn chicken skin-side down and place skillet in oven. Roast until juices run clear when chicken is cut with paring knife, or thickest part of breast registers 160 degrees on instant-read thermometer, 15 to 18 minutes. Transfer chicken to platter, and let rest while making sauce. (If not making sauce, let chicken rest 5 minutes before serving.) Using potholder to protect hands from hot skillet handle, pour off most of fat from skillet; add garlic, then set skillet over medium-high heat and cook, stirring frequently, until garlic is light brown, about 1 1/2 minutes. Add chicken broth, sherry, and thyme; increase heat to high and simmer rapidly, scraping skillet bottom with wooden spoon to loosen browned bits, until slightly thickened and reduced to about 3/4 C., about 5 minutes. Pour accumulated chicken juices into skillet, reduce heat to medium, and whisk in butter 1 piece at a time; season to taste with salt and pepper and add lemon juice. Spoon sauce around chicken breasts and serve immediately.

1 uncooked pastry sheet

2 Tbsp Spanish extra virgin olive oil

2 garlic cloves, chopped

2 green onions, thinly sliced

1 leek, chopped (just the white)

1/2 pound baby carrots

1/2 pound mushrooms

1 C. dry Sherry

Salt and pepper

2 whole roasted or cooked chicken breasts

1 C. drippings from the roasted chicken (or equivalent of stock)

1-2 Tbsp corn starch

1 C. fresh Mozzarella cheese, grated

 

Heat oil in a big pan and stir-fry veggies on high, stirring constantly, for 5 minutes. Add sherry and let evaporate so the alcohol evaporates and only the flavor remains. Add chopped chicken breasts and drippings or stock and mix well. Add corn starch diluted in a little cold water to thicken the sauce. Add salt and pepper to taste. Arrange half of the grated cheese on the bottom of a baking pan. Pour the chicken mixture on top and cover with the rest of the cheese. Place the pastry sheet on top of the filling and press the sides against the pan so it is perfectly sealed. Prick the surface with a fork to let the steam out while baking. Bake for 25-30 minutes or until golden. Serve warm.

1-1/4 tsp. salt, divided

3/4 C. chopped onions

2 T. all-purpose flour

1/2 tsp. freshly ground black pepper

1 T. chopped fresh parsley

1 can (14-1/2 oz.) Italian-style stewed tomatoes

1/3 C. dry white wine

1 chicken (3-1/2 lb.), cut up

1 package (12 oz.) fresh mushrooms, sliced

1 large red bell pepper, cut into 1/2-inch-wide strips

1 tsp. dried oregano

2 T. olive oil

 

Heat oven to 400 degrees F. Remove skin from all chicken pieces except wings; trim any visible fat. Cut chicken breasts crosswise in half.2. Heat oil in large roasting pan in oven 2 minutes. Combine flour, 1 tsp. of the salt, oregano and ground pepper in large resealable plastic bag; add chicken pieces, tossing to coat well with flour mixture. Remove chicken from bag, arrange in hot oil in roasting pan; bake 20 minutes.3. Stir mushrooms, red pepper and onions into roasting pan with chicken; bake 15 minutes, stirring once.4. Add tomatoes with their liquid, wine and remaining 1/4 tsp. salt, using spoon to break up tomatoes. Bake 10 minutes more or until chicken is cooked through. Sprinkle with chopped parsley.

1-1/2 pounds boneless, skinless chicken

Salt and black pepper

Flour

3 T. butter

3 T. olive oil

1 C. white wine

1 C. chicken broth

1/4 C. Dijon mustard

2 T. cornstarch

2 T. balsamic vinegar

1 T. water

2 C. pitted sweet cherries

1/4 C. sliced green onion

 

Sprinkle chicken with salt and pepper, then lightly toss in flour; shake off excess. Heat half the butter and oil in large skillet over medium heat; add half the chicken. Cook 8 to 10 minutes, turning occasionally, until chicken is golden and cooked through. Remove to platter and keep warm. Repeat with remaining butter, oil and chicken. Stir wine, chicken broth and mustard into skillet, scraping up browned bits. In small bowl, mix cornstarch, vinegar and water; stir into skillet. Add cherries and boil mixture, stirring until sauce thickens; 1 to 2 minutes. Stir in green onion. Pour sauce over chicken and serve.

1 box jasmine rice

1 lb. boneless, skinless chicken breast, diced

Combine chicken in a bowl with:

1 T. sesame oil

2 cloves garlic, minced and mashed

2 T. rice wine or dry sherry

A shake or two of crushed red pepper

Black pepper, to taste

-Set aside and let marinate while you prep the rest of the ingredients

1 T. vegetable oil

1 large carrot, peeled and diced into small cubes

1 red pepper, seeded and diced

1 can (7 oz) sliced water chestnuts, drained and sliced

3 heaping T. Hoisin sauce

1/2 – 1 C. unsalted cashews

3 green onions, thinly sliced

 

Prepare rice per package directions. Heat vegetable oil in wok or large skillet over high heat. Add carrot and stir fry for 2 or 3 minutes. Add the coated chicken and cook another 3 or 4 minutes (until chicken no longer pink). Toss in the bell pepper and chestnuts. Heat through (a couple minutes). Add the hoisin and toss evenly. Server over bed of jasmine rice and top with cashews and green onions. Feeds 4.

4 (6-ounce) skinless, boneless chicken breast halves

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

2 bacon slices, chopped

1/4 C. minced fresh onion

3/4 C. unsweetened apple cider

1/2 C. fat-free, less-sodium chicken broth

 

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper. Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan. Add chicken to drippings in pan; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm. Add onion to pan; cook 2 minutes or until tender, stirring constantly. Add cider and broth; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 C. (about 5 minutes). Stir in cooked bacon; serve sauce over chicken.

 

Yield: 4 servings

Serving size: 1 chicken breast half and about 2 T. sauce

Calories: 269

Fat: 7.2g

Fiber: 0.2g

3 to 4 pounds skinned chicken pieces

4 C. water

1 1/4 tsp. salt, divided

2 garlic cloves, crushed

1 T. white vinegar

1/4 C. butter or margarine

1/2 C. all-purpose flour

2 large eggs, lightly beaten

2 T. butter or margarine, melted

1/4 tsp. paprika

Hot cooked rice or egg noodles

 

Bring chicken, 4 C. water, and 1 tsp. salt to a boil in a Dutch oven. Reduce heat, and simmer 30 minutes or until done. Drain, reserving 3 C. broth. Cover chicken, and keep warm. Combine crushed garlic and remaining 1/4 tsp. salt, forming a paste; stir in vinegar. Melt 1/4 C. butter in a large skillet. Whisk in flour; cook over medium heat, whisking constantly, 1 minute. Gradually whisk in reserved broth and garlic mixture; cook 5 minutes or until smooth and slightly thickened. Gradually whisk 1/2 C. hot broth mixture into eggs; add to remaining hot mixture, whisking constantly. Cook 3 minutes or until mixture reaches 160°. Spoon sauce over chicken. Stir together 2 T. butter and paprika; drizzle over sauce. Serve with rice or egg noodles.

4 (6-ounce) skinless, boneless chicken breast halves

1/4 tsp. salt

1/4 tsp. freshly ground black pepper

1 1/2 T. olive oil

1 garlic clove, minced

1 C. fat-free, less-sodium chicken broth

1 1/2 tsp. dried herbes de Provence

1 tsp. butter

1 tsp. fresh lemon juice

Fresh thyme sprigs (optional)

 

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or rolling pin. Sprinkle chicken evenly with salt and pepper. Heat oil in a large nonstick skillet over medium heat. Add chicken; cook 6 minutes on each side or until done. Remove chicken from pan; keep warm. Add garlic to pan; cook 1 minute, stirring constantly. Add broth and herbes de Provence; bring to a boil, scraping pan to loosen browned bits. Cook until broth mixture is reduced to 1/2 C. (about 3 minutes). Remove from heat; add butter and lemon juice, stirring until butter melts. Serve sauce over chicken. Garnish with thyme sprigs, if desired.

6 boneless, skinless chicken thighs
3″ piece fresh ginger, sliced into 1/4″ pieces
2/3 C. pineapple juice
2 T. reduced-sodium soy sauce
1 T. sesame seeds
1 C. pineapple chunks
3 green onions, sliced (including greens)

Coat a large nonstick frying pan with cooking spray and place over medium heat. Add the chicken and ginger and cook, turning every few minutes, until the chicken is well browned on both sides, about 10 minutes. In a small bowl, stir together the pineapple juice and soy sauce. Pour into the frying pan and bring to a boil. Cover and cook 3 minutes. Uncover, add the sesame seeds and pineapple chunks and continue cooking, turning the chicken occasionally, until it is opaque throughout and the liquid remaining in the pan has reduced to a glaze, about 5 minutes. Arrange the chicken, ginger and pineapple on a large platter. Spoon glaze over each piece of chicken & garnish with green onion.

Yield: 6 servings
Calories: 172
Fat: 5g
Fiber: 1g

1 large turkey breast (approx. 3 lb)
3 C. sourdough bread, cut into cubes
2 oz. macadamias, chopped
2 small green apples, peeled and diced
1 T. fresh thyme leaves
2 tsp. rosemary leaves
1/2 medium red onion, diced
1 T. oil
1 T. sugar substitute
2 tsp. currants
1 egg
1 C. nonfat milk

Combine bread, nuts, apples, herbs, onion and oil. Spread mixture on a lined baking tray and bake at 375°F for 15 minutes. Return mixture to bowl, stir through sugar, currants, egg and milk. Mix well. Butterfly then flatten the turkey breast with a meat mallet or rolling pin. Open out fillet and spoon stuffing along the centre, leaving 2″ free on each side to fold over stuffing. Place remaining stuffing in a lightly oiled baking dish, cover and set aside. Bring the edges of the turkey breast around to encase the stuffing and tie with string. Wrap tightly in a few layers of plastic wrap, tying ends to seal, then in foil. Fill two-thirds of a large saucepan with water and bring to the boil. Add the turkey, cover and simmer for 40 minutes. Remove from liquid, press gently to release juices and refrigerate until ready to bake. Remove foil and plastic from turkey and place on a rack in a baking dish with 2 cm of water in the base. Cover loosely with foil and bake at 375°F for one hour. When turkey is cooked, the juices should run clear. Place the remainig stuffing in the oven for the final 30-40 minutes of turkey cooking time. Allow the turkey to sit for 10 minutes, then slice and serve.

Yield: 6 servings
Calories: 174 cals
Fat: 11g
Fiber: 3g

4 boneless skinless chicken breasts
4 cloves minced garlic
4 tsp. brown sugar, packed
2 tsp. olive oil

Heat oven to 500 degrees. Line shallow roasting pan with foil, spray foil with non-stick cooking spray. Heat oil in small non-stick skillet over medium-low heat until hot. Add garlic, cook 1-2 minutes or until garlic begins to soften. Remove from heat, stir in brown sugar until well mixed. Place chicken in sprayed foil lined pan, spread garlic mixture evenly over chicken. Bake at 500 for 10-15 minutse or until chicken is fork tender and juices run clear

Yield: 4 servings
Calories: 181
Fat: 4g
Fiber: trace

2 Cornish hens
salt to taste
freshly ground black pepper
3 cloves garlic, sliced
1 T. minced, fresh rosemary leaves
1 T. minced, fresh thyme
1 1/2 bay leaves
3 shallots, roughly chopped
2 carrots, roughly chopped into 1″ pieces
2 stalks celery, roughly chopped into 1″ pieces
1 1/2 lemons

Preheat the oven to 375°F. Rinse the Cornish hens with cold water and pat dry. Season with salt and pepper inside and out. Stuff the insides of the hens with garlic, rosemary, thyme and 1/2 bay leaf each. Place a few pieces of shallots, carrots and celery in the cavity. Scatter the rest of the shallots, carrots and celery on the bottom of a roasting pan. Place the hens on top of the vegetables. Squeeze juice from the lemons all over the hens and add 1/2 to each hen cavity. Roast in the oven until the the hens are golden brown and crisp and the juices run clear when the thigh is pierced with a sharp knife, about 45 minutes. Transfer the hens to a serving platter and let rest for about 5 minutes. Remove the skin from the hens and cut each one in half.

Yield: 4 servings
Calories: 163
Fat: 4g
Fiber: 1g

1 lb. skinless, boneless chicken breast
3/4 C. dry breadcrumbs
1/4 tsp. salt
1/4 tsp. freshly ground pepper
2 T. prepared horseradish
1 T. Dijon mustard
1/4 C. white wine

Preheat oven to 400F. Trim any fat off the chicken. Cut the meat into 4 portions, or into bite-sized pieces if you’d like to use it as an appetizer. On a plate, mix together the breadcrumbs, salt and pepper; in a bowl stir together the horseradish, mustard and wine. Dip the chicken in the horseradish mixture until it is well coated. If you’re not preparing the chicken immediately, at this stage you may leave it to marinate for up to 1 hour.
Roll the chicken piece by piece in the breadcrumbs to form an even coating. Gently shake off any excess. Place the pieces in a casserole or baking sheet sprayed with cooking spray. Bake, uncovered, for 20-30 min., or until done.

Yiels: 4 servings
Calories: 204
Fat: 2g
Fiber: 1g