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Category: Poultry

Cherry Stuffed Grilled Chicken

Cherry Stuffed Grilled Chicken

1-1/2 C. pitted and coarsely chopped Northwest fresh sweet cherries

1/4 C. chopped onion

1 tsp. chopped fresh sage

1/2 tsp. each salt and chopped fresh thyme

4 boneless, skinless chicken breast halves (4 to 6 oz. each)

3 T. olive oil

2 T. white wine vinegar

1-1/2 tsp. garlic salt

1/2 tsp. coarsely ground pepper

 

Combine cherries, onion, sage, salt and thyme; mix well. Cut a pocket on the thicker side of the chicken breast; sprinkle lightly with salt if desired. Stuff 1/4 of cherry mixture into the pocket; close opening with metal skewers or wooden picks. Combine oil, vinegar, garlic salt and pepper; mix well. Marinate stuffed chicken breasts 1/2 hour in refrigerator. Broil or grill chicken breasts, brushing with marinade, until fully cooked and juices run clear when sliced. Oven Method: Brown stuffed chicken in oven-safe skillet on both sides. Bake at 375ºF 12 to 15 minutes or until juices run clear.

 

Yield: 4 servings

Calories: 305

Fat: 14g

Fiber: 1g

Baked Chicken Cacciatore

Baked Chicken Cacciatore

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.

Cherry Mustard Chicken

Cherry Mustard Chicken

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.

Cherry Glazed Baked Chicken

Cherry Glazed Baked Chicken

1 can (16-oz.) pitted dark sweet cherries

1 T. olive oil

1/2 C. chopped onion

1 T. chopped garlic

1/4 C. honey

2 T. rice vinegar

2 tsp. hot mustard

3/4 tsp. ground ginger

1/2 tsp. salt

1/4 tsp. pepper

1/4 C. dried tart cherries

6 (6 1/2 oz. each) skinless, boneless chicken breast halves Salt and pepper to taste

6 rosemary sprigs for garnish

 

Heat oven to 350ºF. Line a 9″ x 13″ baking pan with foil and spray foil with non-stick spray; set aside. To make the glaze: Drain the pitted dark sweet cherries; reserve 1/4 C. of cherry juice. In a blender, puree the drained cherries until smooth. In a skillet, heat the olive oil and sauté the onion and garlic until soft; add the cherry puree, reserved 1/4 C. cherry juice, honey, vinegar, mustard, ginger, 1/2 tsp. salt and 1/4 tsp. pepper; stir until smooth. Add dried cherries; simmer 5 minutes. Arrange chicken breasts in foil-lined baking pan; season with salt and pepper to taste. Brush chicken lightly with cherry glaze; reserve remaining glaze. Cover the pan with foil and bake chicken 20 minutes; brush with additional glaze and bake uncovered 10 to 15 minutes longer or until chicken is done. To serve, pour 2 T. warm reserved glaze over each chicken breast and garnish with a rosemary sprig.

 

Anne’s Celery Root Remoulade with Smoked Duck

Anne’s Celery Root Remoulade with Smoked Duck

1 C. homemade thick mayonnaise

1 tsp. Dijon mustard

1/2 tsp. chopped capers

1 cornichon, finely chopped

Juice of one lemon

1/2 anchovy, rinsed and chopped

1 tsp. champagne vinegar

1 tsp. chopped fresh tarragon

1 tsp. chopped fresh parsley

1 (about 12 oz.) celery root, peeled and grated

Salt and white pepper

2 red bliss potatoes, thinly sliced and blanched

1/2 C. champagne and herb vinaigrette

1 (10-oz.) smoked duck breast seared medium rare

2 T. finely chopped parsley

 

In a mixing bowl, combine the mayonnaise, Dijon, capers, cornichon, lemon juice, anchovies, vinegar, and herbs. Mix thoroughly. Season with salt and pepper. Fold in the grated celery root. Season the sliced potatoes with salt and pepper. In the center of the plate, layer the potatoes forming a 3-inch circle. Using a 3-inch circle cutter, form 1/2 C. of remoulade on top of the potatoes. Thinly slice the smoked duck and wrap around the remoulade. Drizzle the vinaigrette around the plate. Garnish with parsley.

 

Smoky Turkey Shepherd’s Pie

Smoky Turkey Shepherd’s Pie

3 large Idaho potatoes, peeled and cubed

Coarse salt

2 T. EVOO – extra-virgin olive oil – 2 turns of the pan

1/4 lb. smoky bacon or turkey bacon, chopped

1 1/3 lb. ground turkey breast

1 T. smoked paprika, available in small cans on spice aisle of market (You may substitute 1 1/2 tsp. each sweet paprika and cumin combined)

Coarse black pepper

2 T., 5 or 6 sprigs, fresh thyme leaves

1 medium onion, chopped

2 carrots, peeled and diced

3 ribs celery from the heart, chopped

1 small red bell pepper, seeded and chopped

2 C. frozen peas

2 T. all-purpose flour

2 C. chicken broth

1 C. sour cream, divided

3 T. butter

1 large egg, beaten

10 to 12 blades fresh chives, chopped or snipped

Bring a medium pot of water to a boil, salt it, and cook the potatoes until tender, 12 to 15 minutes. Heat a deep, large skillet over medium-high heat. Add EVOO, 2 turns of the pan, to the skillet. Add bacon and brown it up, then add ground turkey to the pan and break it up. Season the turkey with smoked paprika, salt and pepper and thyme. When turkey browns up, add: onions, carrots, celery. Season the veggies with salt and pepper. Cook 5 minutes, then add red pepper and peas cook another 2 minutes. Stir in flour and cook flour 2 minutes. Whisk in broth and combine. Add 1/2 C. of sour cream and combine. Simmer mixture over low heat. Preheat your broiler to high. When potatoes are tender, add a ladle of cooking water to the egg. Drain potatoes and return to the warm pot to dry them out a little. Add remaining 1/2 C. sour cream, butter, half of the chives, and salt and pepper. Smash and mash the potatoes, mashing in the beaten, tempered egg. If the potatoes are too tight, mix in a splash of milk. Pour turkey mixture into a medium casserole dish. Top turkey with an even layer of smashed potatoes and place casserole 5 inches from hot broiler. Broil the potatoes until golden at edges and remove the casserole from the oven. Garnish the casserole with the remaining chives and a sprinkle of smoked paprika. Variation: Omit potatoes, peas and egg. Swap 2 lb. ground lamb or sirloin for the turkey, beef stock for the chicken stock and add 1/2 lb. wide egg noodles. Serve the goulash over the cooked egg noodles dressed with the butter and chives.

Hawaii Burgers

Hawaii Burgers

2 lbs ground turkey breast

1/2 tsp. ground ginger

2 T. low sodium soy sauce

2 garlic cloves

2 green onions, chopped

1/2 C. Hoisin sauce

2 tsp. Sesame oil

1 cored fresh Pineapple, cut into rings

 

Mix turkey with ginger, soy sauce, garlic and onions. Form into patties and cook for 5 minutes on each side on grill. As burgers cook, baste with hoisin mixed with sesame oil. Grill pineapple rings alongside burgers. Place burgers on buns and top with grilled pineapple rings and lettuce.

Turkey Loco Burgers with Chunky Guacamole

Turkey Loco Burgers with Chunky Guacamole

1 lb. ground turkey

1 tsp. Ground cumin

1-2 T. chopped fresh oregano (a handful of leaves)

1/4 onion, grated

1 lime, juice of

 Hot pepper sauce (to taste or a few shakes)

 Coarse salt

 Cracked black pepper

4 crusty rolls, split

 Romaine lettuce leaves

Chunky Guacamole

2 avocados, peeled and pitted

1/4 medium Spanish onion, grated

1 jalapeno pepper, minced (or serrano)

 Coarse salt

1 plum tomato, seeded and diced

 

In a bowl, combine the turkey and the next 7 ingredients. Form mixture into 4 patties and grill over medium-high heat for 6 minutes on each side. While the burgers are cooking, mash the avocados with the onion, chile pepper, salt, and tomato—leave it chunky. Place each burger on a bun and pile it with chunky guacamole and a piece of romaine.

Cashew! God Bless You Chicken

Cashew! God Bless You Chicken

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.

Lager and Lemon-Grilled Chicken

Lager and Lemon-Grilled Chicken

1 C. lager beer

1/4 C. fresh lemon juice

3 T. low-sodium soy sauce

1 1/2 T. olive oil

2 tsp. chopped fresh oregano

1 tsp. chopped fresh thyme

1 tsp. freshly ground black pepper

2 tsp. honey

1/4 tsp. Worcestershire sauce

3 garlic cloves, minced

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

Cooking spray

 

Combine first 10 ingredients in a large zip-top plastic bag. Add chicken; seal and marinate in refrigerator 3 hours, turning bag occasionally. Remove the chicken from bag; discard marinade. Prepare grill to medium-high. Place chicken on grill rack coated with cooking spray; grill 5 minutes on each side or until done.

 

Yield: 4 servings

Calories: 304

Fat: 8.1g

Fiber: 0g

Chicken with Cider and Bacon Sauce

Chicken with Cider and Bacon Sauce

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

Chicken with Garlic Sauce

Chicken with Garlic Sauce

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.

Chicken with Provencal Sauce

Chicken with Provencal Sauce

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.

Pineapple Chicken Thighs

Pineapple Chicken Thighs

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

Turkey Roulade with Sourdough Apple Stuffing

Turkey Roulade with Sourdough Apple Stuffing

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

Wild Mushroom Manicotti

Wild Mushroom Manicotti

1/2-ounce dried porcini mushrooms
6 large manicotti shells
Olive oil spray
1/2 pound lean ground turkey, or lean ground beef
4 cloves garlic, crushed
1 small onion, finely sliced
4 ounces jarred roasted red bell peppers, chopped
1/2 low-fat ricotta cheese
1/2 teaspoon salt
1/2 teaspoon course black pepper
Tomato Sauce, recipe follows
1/4 cup finely grated Parmesan

Preheat oven 350 degrees F. In a small bowl, cover dried mushrooms with hot water; set aside to soak for 30 minutes. After mushrooms have soaked, drain them, and coarsely chop. Meanwhile, prepare manicotti shells according to package directions, drain, and cool. Lightly spray an 8 by 8-inch baking pan with olive oil; set aside. Heat a nonstick pan over medium heat, and spray pan with olive oil as it is heating. Add ground turkey and brown, breaking it up to cook evenly. Drain fat from pan. Add garlic and onions and cook until onions are translucent, about 3 minutes. Add mushrooms and continue cooking for 1 to 2 minutes. Add roasted peppers and cook for about 2 minutes. Turn off the heat, and stir in the ricotta. Add salt and pepper, to taste. Transfer turkey mixture to a large resealable plastic bag. Pipe the filling into the cooled manicotti shells. Place the manicotti shells in the prepared baking dish. Top with tomato sauce and then sprinkle Parmesan over top. Fill the cooled pasta shells with the turkey mixture and Parmesan. Bake for 25 minutes. Serve immediately.

Tomato Sauce:
1 tablespoon olive oil
2 cloves garlic, minced
1 small onion, minced
1/2 teaspoon dried oregano
1 1/2 cups prepared tomato sauce

Heat olive oil in a medium saucepan over medium heat. Add garlic, onion, and dried oregano, and saute until onion is translucent. Add tomato sauce and bring to a simmer. Remove from the heat and pour over the prepared stuffed manicotti shells.

Yield: 6 servings
Calories 252
Fat: 9g
Fiber: 2

Carmelized Garlic Chicken

Carmelized Garlic Chicken

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

Herb Roasted Cornish Hens

Herb Roasted Cornish Hens

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

Crusty Horseradish Chicken

Crusty Horseradish Chicken

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

Creamy Coriander Chicken

Creamy Coriander Chicken

1 1/4 tsp. ground coriander
1/2 tsp. garlic salt
1/8 tsp. turmeric
2 T. cornstarch, divided
1 1/2 pounds chicken cutlets or tenders
1 T. butter
3/4 C. fat-free chicken broth
1/4 C. dry white wine
1 1/2 tsp. dried cilantro leaves or 1 T. chopped fresh cilantro
2 to 3 T. fat-free or regular half-and-half

Combine coriander, garlic salt, turmeric and 1 T. cornstarch; pat onto chicken. Melt butter on medium in a large nonstick skillet. Cook chicken 2 to 4 minutes per side or until golden and no longer pink. Remove chicken to platter; tent with foil. Meanwhile, combine broth, wine, cilantro and remaining 1 T. cornstarch; add to skillet. Bring to boil. Reduce heat to simmer, cook 1 minute. Stir in half-and-half. Spoon sauce over chicken and serve immediately.

Yield: 6 servings
Calories: 166
Fat: 3g
FIber: 0g

Roasted Red Pepper Chicken

Roasted Red Pepper Chicken

2 tsp. olive oil
2 (16-ounce) packages tomato-herb style seasoned thin-sliced chicken breast cutlets (such as Perdue)
3/4 C. frozen corn (thawed)
1/2 C. diced roasted red peppers
1/4 C. store-bought balsamic vinaigrette
2 T. fresh chopped basil

In a large nonstick skillet coated with cooking spray, heat oil on medium. Add chicken and cook 8 to 12 minutes, turning after 5 minutes. Remove chicken to platter and cover to keep warm. Add corn and peppers to skillet. Cook 4 minutes or until corn starts to brown. Add vinaigrette and bring to boil. Boil 2 minutes. Add basil and stir until combined. Return chicken to skillet and heat.

Yield: 8 servings
Calories: 172
Fat: 7g
Fiber: 0g

Chipotle Chicken & Corn Skillet

Chipotle Chicken & Corn Skillet

1 T. vegetable oil
1 pound boneless, skinless chicken breasts, cut into 1-inch pieces
4 ears fresh corn, cut into 2-inch pieces
2 medium zucchini, sliced crosswise 1/4 inch thick
1/2 medium onion, thinly sliced
3 plum tomatoes, cut lengthwise in thin wedges
1 chipotle pepper from a can or jar of chipotle peppers in adobo sauce, pepper chopped plus 1 T. adobo sauce
1/2 tsp. salt

In a large nonstick skillet, heat oil on medium-high. Add chicken; cook and stir about 5 minutes or until browned. Add corn, zucchini and onion. Cover and cook 6 to 8 minutes, stirring occasionally until vegetables are softened. Stir in tomatoes, chipotle pepper and salt. Cook 2 to 3 minutes, covered, or until corn and chicken are cooked through. Serve in shallow soup bowls.

Yield: 4 servings
Calories: 273
Fat: 7g
Fiber: 4g

Turkey Ole’ Casserole

Turkey Ole’ Casserole

12 corn tortillas
1 C. chopped onions
1 C. shredded carrots
1 C. reduced-sodium chicken broth
1 10 3/4-ounce can reduced-fat cream of chicken soup
1 T. chili powder
1 T. cumin
2 4-ounce cans drained chopped green chiles
3 C. cooked chopped turkey or chicken
2 C. (8 ounces) shredded reduced-fat Monterey Jack cheese

Heat oven to 350 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Tear corn tortillas into pieces; set aside. In a large, nonstick skillet coated with cooking spray, cook onions and carrots in a little chicken broth, about 5 minutes, until softened. Add remaining chicken broth and soup. Reduce heat to low, bring to simmer, and add chili powder, cumin, green chiles; cook about 2 or 3 minutes or until soup is smooth. Add chicken. To assemble: Spoon a little chicken mixture on bottom to prevent sticking. Layer tortilla pieces, chicken mixture and cheese. Repeat several times and end with 1/2 C. cheese on top. Bake about 45 minutes or until bubbly.

Yield: 8 servings
Calories: 309
Fat: 10g
Fiber: 4g

Sauteed Turkey Cutlets with Lemon Sauce

Sauteed Turkey Cutlets with Lemon Sauce

4 (4- or 5-ounce) turkey cutlets
1/4 tsp. each salt and coarsely ground black pepper
1 T. olive oil
2 medium lemons
1 1/2 tsp. cornstarch
3/4 C. fat-free chicken broth
1 garlic clove, crushed with garlic press
2 T. chopped parsley
lemon-peel strips for garnish

Pound cutlets to 1/4-inch thickness between plastic wrap. Rub cutlets with salt and pepper. In a large nonstick skillet, heat oil over medium-high heat until hot. Add cutlets and cook about 4 minutes or until golden; turn once. Transfer to platter to keep warm.
Thinly slice 1 lemon; reserve half the slices for garnish. From other lemon, grate 1/2 tsp. peel and squeeze 2 T. juice. In a C., whisk cornstarch with chicken broth. To same skillet, add garlic, lemon peel, lemon juice and half the lemon slices, and cook 30 seconds. Add chicken broth mixture; boil 1 minute. Stir in parsley. To serve, pour sauce over cutlets. Garnish with lemon slices and peel.

Yield: 4 servings
Calories: 168
Fat: 5g
Fiber: 0g

Grilled Spiral Chicken Breasts

Grilled Spiral Chicken Breasts

4 (4- or 5-ounce) boneless, skinless chicken breast halves
1 C. chopped parsley
1/4 C. Dijon mustard
2 T. freshly grated Parmesan cheese
1 T. chopped fresh basil leaves
2 cloves minced garlic

Rinse chicken and pat dry with paper towels. Place each breast half, boned side up, between two pieces of clear plastic wrap. Working from center to edges, pound lightly with flat side of meat mallet to 1/4-inch thickness. Remove top sheet of plastic wrap.
In small bowl, blend parsley, mustard, cheese, basil and garlic. Spread mixture evenly on chicken. Starting at short end, roll up each breast; cut each roll crosswise into 4 equal spirals. Arrange spirals on four 12-inch skewers. Grill or broil skewers 6 inches from heat 10 to 15 minutes or until chicken is tender and no longer pink, turning once.

Yield: 4 servings
Calories: 162
Fat: 3g
Fiber: 1g

Turkey Stir Fry

Turkey Stir Fry

1/4 C. soy sauce
2 T. each ketchup, white wine vinegar and sugar
1/2 C. fat-free chicken broth
2 T. cornstarch
2 C. cooked (leftover) turkey, cut into strips
1 T. vegetable oil
1 small sliced onion
1 medium sweet potato, peeled, halved and cut into 1/4-inch slices
2 C. broccoli florets
1 large red bell pepper, cut into 1-inch pieces
1/2 C. water

In a small bowl for the sauce: Combine soy sauce, ketchup, vinegar, sugar, broth and cornstarch. In another small bowl, combine 2 T. sauce and turkey and marinate at room temperature 30 minutes. In a large nonstick skillet, heat oil over medium-high. Add onion; stir-fry 2 minutes. Add potato, broccoli and pepper; stir-fry 2 minutes. Add 1/2 C. water; cover. Cook 6 to 8 minutes or until potato is tender. Stir remaining sauce. Add sauce along with turkey to skillet; cook, stirring 3 minutes or until thickened.

Yield: 6 servings
Calories: 181
Fat: 5g
Fiber: 2g

Lemon Caper Chicken

Lemon Caper Chicken

2 T. flour
1/2 tsp. each salt and pepper
4 (4- or 5-ounce) boneless, skinless chicken breast halves
1 T. vegetable oil
2/3 C. fat-free chicken broth
1/4 C. fresh lemon juice
1 T. rinsed and drained capers
1 T. minced parsley

Spoon flour and salt and pepper into large, resealable plastic bag; shake to mix. Add chicken and shake to coat. Remove chicken from bag and shake off extra flour. Heat oil in a large nonstick skillet over medium-high. Add chicken and cook, 3 to 4 minutes on each side or until chicken is no longer pink. Remove to a heated platter and cover to keep warm. To skillet, add broth and juice and deglaze skillet (scrape up any browned bits on bottom of skillet); cook 2 minutes or until sauce is slightly reduced. Stir in capers and parsley. Pour over chicken and serve immediately.

Yield: 4 servings
Calories: 178
Fat:5g
Fiber: 0g

Chicken Thighs w/Barley, Garlic & Chardonnay

Chicken Thighs w/Barley, Garlic & Chardonnay

1/2 pound chicken thighs without skin, boned
4 cloves garlic, sliced thin
1/2 C. barley, rinsed and drained
1 can fat-free chicken broth
1 1/2 C. chardonnay
1 tsp. fresh rosemary leaves, snipped

Combine all ingredients in a slow cooker and cook on Low for at least 6 hours (3 1/2 hours on High). Serve in bowls and top with chopped green onions.

Yield: 2 Servings
Calories: 378
Fat: 4g
Fiber: 7g

Country Chicken Cobbler

Country Chicken Cobbler

1 bag (16 ounces) frozen mixed vegetables (carrots, cauliflower and broccoli)
1 can (10 3/4 ounces) condensed cream of potato soup
3/4 C. whole milk
1/8 tsp. ground black pepper
2 C. (1/2-inch pieces) rotisserie chicken meat (about 10 ounces)
1 tube (10 to 12 ounces) refrigerated buttermilk biscuits, each cut into quarters

Preheat oven to 400 degrees F. In nonstick 12-inch skillet, combine frozen vegetables, undiluted soup, milk, and pepper; cover and cook over medium-high heat until vegetables are thawed, stirring once. Stir in chicken. Transfer chicken mixture to shallow 3 1/2- to 4-quart casserole or 13″ by 9″ ceramic or glass baking dish. Top with biscuit quarters, leaving space between pieces. Bake 20 to 25 minutes or until biscuits are browned and mixture is heated through.

Yield: 6 main-dish servings
Calories: 320
Fat: 8g
Fiber: 4g

Grilled Creole Chicken

Grilled Creole Chicken

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 ounces 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. Makes about 2 1/2 C. sauce. 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. NOTE: You can prepare the sauce up to one day in advance.

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

Chicken in Shells

Chicken in Shells

18 jumbo pasta shells
1 8-ounce package light cream cheese
3/4 C. skim milk
1/2 C. roasted sweet red peppers drained, chopped or one 4-ounce jar diced pimiento, drained (no oil pack)
3 T. grated Parmesan cheese
2 C. diced cooked chicken breast
1 10-ounce package frozen chopped broccoli, thawed and drained
2 T. green onion, thinly sliced
1/4 tsp. fresh ground black pepper

Cook pasta shells according to package directions. Rinse with cold water; drain well. In a heavy small saucepan stir light cream cheese and 1/4 C. of the milk over medium-low heat until smooth. Stir in remaining milk. Stir in sweet peppers or pimiento and Parmesan cheese; heat through. In a large bowl stir together 3/4 C. of the sauce (place remaining sauce aside), the chicken, broccoli, onion, and black pepper. Using a small spoon, stuff shells with 2 to 3 T. filling. Place in a 3-quart rectangular baking dish. Bake, covered, in a 350 degree F oven for 30 minutes or until heated through. To serve, cook and stir remaining sauce over low heat until heated through. Put 3 shells on each serving plate. Spoon sauce over shells. Garnish with fresh parsley sprigs.

Yield: 6 servings
Calories: 341
Fat: 9g
Fiber: 3g

Soft Chicken Tacos

Soft Chicken Tacos

4 (4 ounces 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 whole wheat 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: 2g

Stir-Fry Salad with Rice

Stir-Fry Salad with Rice

1 T. vegetable oil
1 lb. boneless skinless chicken breasts, cut into strips
3 C. assorted cut-up vegetables (such as broccoli, red pepper, carrots and pea pods)
1/2 C. Reduced Fat Italian Dressing
2 T. soy sauce
1 bag (10 oz.) salad greens
1 C. Brown Rice, cooked

Heat oil in large nonstick skillet on medium-high heat. Add chicken; cook and stir 5 minutes or until cooked through. Add vegetables; cook an additional 2 minutes or until vegetables are crisp-tender.
Mix dressing and soy sauce. Place salad greens in large salad bowl. Add chicken mixture and rice; mix lightly. Serve with dressing mixture.

Yield: 4 servings
Calories: 310
Fat: 11g
Fiber: 4g

Fantasy Chicken

Fantasy Chicken

4 1/2 oz. boneless chicken breast
1/4 tsp. black pepper
2 T. low sodium salsa
1 small apple
1/4 tsp. nutmeg
1 T. fresh basil
2 T. fresh lemon juice
3/4 T. olive oil

Rinse and pat dry chicken. Peel and grate apple and mix with nutmeg and lemon juice in a small bowl.(note: you may use less spice if desired.) In a nonstick skillet, heat oil over medium heat and sauté chicken about 3-5 minutes on each side or until done. Remove from pan and keep warm. In same skillet, add apple mixture and salsa, raise heat to medium-high and bring to a boil. Stir in chopped basil and pepper and continue to cook for 1-2 more minutes, or until sauce is thickened. Serve chicken topped with sauce over the rice.

Calories: 320
Fat: 13g
Fiber: 3g

Turkey and Vegetable Tostadas

Turkey and Vegetable Tostadas

6 Flour Tortillas
1 pkg. (1-1/4 oz.) Taco Seasoning Mix, divided
1 lb. ground turkey breast
2 C. chopped tomatoes, divided
1 C. chopped zucchini
1/2 C. water
1 C. Kraft 2% Milk Shredded Reduced Fat Colby & Monterey Jack Cheese
1-1/2 C. shredded lettuce
3 T. chopped cilantro

Place tortillas in single layer on baking sheet. Spray 1 side of tortillas with cooking spray. Sprinkle evenly with about 1 tsp. of the taco seasoning mix. Bake at 400°F for 6 minutes or until crisp and lightly browned. Set aside. Spray large nonstick skillet with cooking spray. Add turkey; cook on medium-high heat 4 minutes or until no longer pink, stirring frequently. Add 1 C. of the tomatoes, zucchini, water and remaining taco seasoning mix; simmer 5 minutes. Spoon turkey mixture evenly onto tortillas; top with cheese, lettuce, remaining 1 C. tomatoes and cilantro. Serve immediately.

Yield: 6 servings
Calories: 270
Fat: 8g
Fiber: 2g

Herbed Turkey Meatballs with Cranberry Sauce

Herbed Turkey Meatballs with Cranberry Sauce

1 T. unsalted butter

1/2 yellow onion, finely chopped

1 small celery stalk, finely chopped

1 lb. ground turkey

1 C. fine fresh bread crumbs

1 egg

2 T. chopped fresh oregano

1/2 tsp. salt

1/2 tsp. freshly ground pepper

2/3 C. fresh orange juice

1 C. fresh or frozen cranberries

1/4 C. sugar

Preheat an oven to 425°F. Lightly oil a rimmed baking sheet. In a large fry pan over medium-high heat, melt the butter. Add the onion and celery and sauté until softened, 4 to 5 minutes. Spoon into a bowl and let cool. Set the pan aside. Add the turkey, bread crumbs, egg, oregano, salt and pepper to the cooled onion mixture, and mix gently but thoroughly with your hands. Shape the mixture into 12 meatballs and arrange on the prepared baking sheet. Bake the meatballs until opaque throughout, about 10 minutes. Meanwhile, combine the orange juice, cranberries and sugar in the fry pan and place over medium-high heat. Cook, stirring often, until the juice comes to a boil and the cranberries begin to pop, 2 to 3 minutes. Divide the meatballs among dinner plates, spoon the cranberry sauce over them and serve immediately.

Pan-fried Chicken with Bacon and Thyme Gravy

Pan-fried Chicken with Bacon and Thyme Gravy

2 skinless, boneless chicken breast halves

¼ C. buttermilk

3 tsp. chopped fresh thyme or 1 tsp. dried

3 T. plus 2 tsp. flour

3 T. cornmeal

2 bacon slices, chopped

2/3 C. chicken broth

2 green onions, chopped

 

Combine chicken, buttermilk and 1 tsp. thyme; turn to coat chicken well. Mix 3 T. flour and cornmeal. Add chicken to cornmeal mixture and turn to coat completely. Sprinkle generously with salt and pepper. Cook bacon until brown and crisp. Drain. Add chicken to skillet drippings. Fry until cooked through and brown on both sides, about 5 minutes per side. Transfer to plates. Whisk broth, remaining thyme and flour. Add to skillet and boil until thickened and reduced to 1/3 C.. Whisk in onions and bacon and bring to boil. Season with salt and pepper. Spoon gravy over chicken and serve. Serves 2.

Pan Roasted Squab with Cherry Balsamic Sauce, Fried Sweet Potato and Beet Nests, and Haricots Verts

Pan Roasted Squab with Cherry Balsamic Sauce, Fried Sweet Potato and Beet Nests, and Haricots Verts

4 squab

1/4 C. olive oil

1 tsp. salt

1/2 tsp. ground black pepper

2 T. minced shallots

1 tsp. minced garlic

1 C. fresh cherries, pitted and halved

1/4 C. balsamic vinegar

1/2 C. reduced dark chicken stock

1 T. chopped sage

1 T. unsalted butter

Fried Sweet Potato and Beet Nests:

1/2 pound beets, peeled and cut into threads on a turning mandoline

1/2 pound sweet potatoes, peeled and cut into threads on a turning mandoline

2 C. flour

Salt and freshly ground black pepper

Haricots Verts, recipe follows

 

Preheat the oven to 475 degrees F. Cut the backbone out of the squab and gently flatten with the palm of your hand. Lightly season the squab on both sides with salt and ground black pepper. Heat the oil in a large saute pan or skillet over medium-high heat. Add the squab, skin-side down, and cook for 3 minutes. Turn and place in the oven. Roast until the birds are cooked through and tender, about 7 minutes. Remove from the oven and transfer to a platter. Cover with aluminum foil. Drain all but 1 T. of fat from the pan and place over medium-high heat. Add the shallots to the pan and cook, stirring, for 1 minute. Add the garlic and cook for 30 seconds. Add the cherries and cook, stirring, for 1 minute. Add the balsamic vinegar and cook, stirring, to deglaze the pan. When nearly all the vinegar has evaporated, add the chicken stock and sage. Cook until reduced by 25 percent in volume, about 1 1/2 to 2 minutes. Remove the sauce from the heat, add the butter and stir. Adjust the seasoning, to taste. For the Fried Nests: Preheat a fryer to 360 degrees F. Dredge the beets and sweet potatoes in the flour, shaking off any excess. Place the sweet potatoes and beets in the fryer and cook until golden brown, about 4 to 5 minutes. Remove the beets/sweet potatoes from the fryer with a spider to a paper towel lined plate and season with salt. To serve, place the potato nest on a platter. Place squab on top and top with sauce. Arrange the haricots verts around the sides and serve immediately.

 

Haricots Verts:

12 ounces haricots verts, ends trimmed, or small thin green beans

2 T. unsalted butter

 

Bring a small saucepan of salted water to a boil. Add the haricots verts and cook until just tender, about 1 minute. Transfer with a slotted spoon to an ice bath to refresh. Drain. In a large skillet, melt the butter over medium-high heat. Add the drained haricots verts, and cook, stirring, for 3 minutes.

Honey Mustard Chicken Wings

Honey Mustard Chicken Wings

12 whole chicken wings from meat case of market (drumettes and tips)

Salt and freshly ground black pepper

2 T. vegetable oil (2 turns of the pan)

1/4 to 1/3 C. spicy deli mustard (eyeball it)

1/2 C. orange juice

2-inch piece fresh gingerroot, peeled

2 T. hot sauce (eyeball it)

2 tablspoons soy sauce (eyeball it)

1/2 tsp. crushed hot red pepper flakes

3 T. honey (a healthy drizzle)

1/4 C. chopped fresh cilatnro or flat-leaf parsley (a handful)

2 to 3 tablspoons chopped chives

 

Preheat the oven to 400°F. Preheat a large ovenproof skillet over high heat. Liberally season the chicken wings with salt and pepper. Once the skillet is screaming hot add the oil, then the wings in a single, even layer. Brown the wings for 3 minutes per side. While the wings are browning, assemble the sauce: In a small pot combine the mustard, orange juice, ginger, hot sauce, soy sauce, hot red pepper flakes and honey. Bring up to a simmer over high heat, then lower the heat and keep the sauce warm until the wings are done browning. Remove the ginger from the sauce. After the wings brown, drain off some of the fat and drippings. Pour the simmering sauce over the browned wings. Place the skillet in the oven and roast the wings for 20 minutes, flipping them once halfway through the cooking time. Remove the wings from the oven. Toss the wings around in the sauce and finish with the fresh cilantro or parsley and the chives. Serve hot or at room temperature.

Roasted Orange and Thyme Chicken Thighs

Roasted Orange and Thyme Chicken Thighs

10 boneless, skinless chicken thighs

Olive oil

Salt

Pepper

3 T. olive oil

1 small red onion, diced

3 C. of orange juice

2 tsp. thyme, dried

Scant 1/4 C. pure maple syrup

2 T. soy sauce

1/2 tsp. pepper

1/2 tsp. salt

 

Preheat oven to 375 degrees. Place chicken thighs on a baking sheet and drizzle with olive oil and season with salt and pepper. Set aside. Heat 3 T. of olive oil in a small saucepan and saut̩ onions for about 8 minutes. After onions have saut̩ed, place chicken in preheated oven and roast for 20 minutes. Meanwhile, add orange juice and thyme to saut̩ed onions and bring to a boil. Cook for about 20 minutes or until reduced to about 1/2 C. stirring occasionally. When orange juice mixture has reduced to 1/2 C., add maple syrup, soy sauce, pepper and salt. Continue to boil for about 2 Р3 minutes. Remove from heat. Remove chicken from oven and brush with a generous amount of the sauce. Return to oven and continue roasting for about 10 Р15 more minutes or until chicken is cooked through. Remove chicken from oven and serve with remaining sauce.