Kristen's Recipes

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

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

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

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

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

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

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

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

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

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

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

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

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

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.

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.

3/4 C. honey

5 sprigs fresh thyme, divided

½ large Vidalia or other sweet onion, halved and thinly sliced

1 large red onion, halved and thinly sliced

2 shallots, thinly sliced

2 T. cider vinegar

4 black peppercorns

6 boneless, skinless chicken breast halves, pounded to an even thickness (see Note)

Fine sea salt and ground black pepper, to taste

 

Pour the honey into a small microwave-safe bowl. Add 2 sprigs of thyme, then microwave on high for 1 minute. Set aside. Coat a large nonstick skillet with cooking spray. Set the skillet over medium heat, then add both onions and the shallots. Sauté for 10 minutes. Add the remaining thyme, then cook until the onions are caramelized, about another 10 minutes. Remove and discard the thyme sprigs from the honey. Drizzle 1/4 C. of the honey over the onions. Add the vinegar and the peppercorns to the skillet and cook for another 10 minutes, stirring occasionally. Set aside. Meanwhile, coat a grill pan with cooking spray, then set over medium heat. Season the chicken breasts with salt and pepper. When the pan is hot, add the chicken. Sear for 3 to 5 minutes per side, or until cooked through. Being careful not to drip any into the pan, use about half of the remaining honey to baste the tops of each chicken breast. Serve the chicken with a dollop of the 3-onion jam, then drizzle additional honey over each plate.

1 (12-lb.) fresh or frozen turkey, thawed
1 1/2 tsp. ground cumin
1 tsp. chili powder
1 tsp. dried rubbed sage
3/4 tsp. garlic powder
1/2 tsp. ground red pepper
1/4 tsp. ground turmeric
Cooking spray
1/2 C. boiling water
1 to 2 chipotle chiles
3 3/4 C. fat-free, less-sodium chicken broth, divided
3 T. tomato paste
1 T. Worcestershire sauce
1/4 C. all-purpose flour
Chile peppers (optional)
Assorted herb sprigs (optional)

Preheat oven to 350°. Remove and discard giblets and neck from turkey. Rinse turkey with cold water; pat dry. Trim excess fat. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing between skin and meat. Combine cumin and next 5 ingredients (cumin through turmeric) in a bowl. Rub cumin mixture under loosened skin and inside 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.) Combine boiling water and chipotle chiles in a small bowl; cover and let stand 30 minutes or until soft. Drain, discarding stems, seeds, and membranes. Combine chiles and 1/2 C. broth in a blender, and process until smooth. Set aside. Remove turkey from oven. Cover turkey loosely with foil; let stand at least 10 minutes before carving. Place a zip-top plastic bag inside a 2-C. glass measure. Pour drippings into bag; let stand 10 minutes (fat will rise to the top). Seal bag, and carefully snip off 1 bottom corner of bag. Drain drippings into a medium saucepan, stopping before fat layer reaches opening; discard fat. Add 3 C. broth to drippings. Bring to a boil; cook until reduced to 3 C. (about 6 minutes). Stir in chile mixture, tomato paste, and Worcestershire sauce. Combine 1/4 C. broth and flour in a small bowl, stirring with a whisk, and add to chile mixture in saucepan. Bring to a boil; reduce heat, and simmer for 10 minutes. Strain mixture through a sieve over a bowl, and discard solids. Serve sauce with turkey. Garnish with fresh chiles and herbs, if desired.

Yield: 12 servings
Serving size: 6 oz. turkey and 1/4 C. sauce

Calories: 227
Fat: 4.3g
Fiber: .5g

1 1/2 T. all-purpose flour
3/4 tsp. salt
1/4 tsp. ground allspice
4 (6-oz.) skinless, boneless chicken breast halves
1 T. butter
1/3 C. dried cranberries
1/2 C. apple cider or apple juice
1 T. cider vinegar or white balsamic vinegar

Heat a large nonstick skillet over medium heat. Combine first 3 ingredients in a zip-top plastic bag. Add the chicken to bag; seal and shake to coat. Melt butter in pan. Add chicken, and cook 4 minutes. Turn chicken over. Add cranberries and remaining ingredients; cook 5 minutes or until chicken is done.

Yield: 4 servings
Calories: 269
Fat: 5g
Fiber: 0.9g

6 small fennel bulbs, 3 lb. total, trimmed
2 tomatoes, diced, or 14 1/2 oz. canned diced tomatoes, drained
1/4 C. (2 fl oz/60 ml) dry white wine
1 T. grated orange zest
3 garlic cloves, minced
2 tsp. balsamic vinegar
1/8 tsp. red pepper flakes
6 skinless, bone-in chicken breast halves, 5 oz. each, trimmed of visible fat
2 T. chopped fresh flat-leaf (Italian) parsley

Cut each fennel bulb in half lengthwise through the base. Cut each half into 4 wedges. In a large nonstick frying pan, combine the tomatoes, wine, orange zest, garlic, vinegar and pepper flakes. Cook over medium heat, stirring occasionally, until the mixture comes to a boil. Reduce heat to medium-low. Arrange the chicken and fennel over the tomato mixture, spooning a bit of the sauce over them. Cover and cook until the chicken is opaque throughout and the fennel is tender, about 25 minutes. Using a slotted spoon, transfer the chicken and vegetables to a warmed platter. Increase heat to high and cook, stirring occasionally, until the sauce has thickened slightly, about 5 minutes. Spoon the sauce over the chicken and vegetables and sprinkle with the parsley. To serve, divide among individual plates.

Yield: 6 servings
Calories: 163
Fat: 2g
Fiber: 2g

2 lb. chicken tenders or boneless skinless chicken breast, cut into strips
1/3 C. Grated Parmesan Cheese
1 pkt. Shake ‘N Bake Extra Crispy Seasoned Coating Mix
1 C. Barbecue Sauce

Preheat oven to 400°F. Moisten chicken with water. Shake off excess water. Add Parmesan cheese to coating mix in shaker bag. Add 2 or 3 chicken tenders to shaker bag and shake until evenly coated. Repeat with remaining chicken tenders. Place on nonstick baking sheet or baking sheet sprayed with cooking spray. Discard any remaining coating mixture in shaker bag. Bake 12 to 14 min. or until chicken is cooked through. Serve with barbecue sauce for dipping.

Yield: 8 servings
Calories: 230
Fat: 5g
Fiber: 1g

2 (1 1/4-pound) Cornish hens
1/4 teaspoon salt
1/8 teaspoon black pepper
1 tablespoon vegetable oil
1 tablespoon honey
4 fresh rosemary sprigs
2 tablespoons balsamic vinegar
1/2 cup fat-free, less-sodium chicken broth
1/4 cup apple juice
1 tablespoon minced shallots
1 teaspoon stick margarine or butter
1/4 teaspoon minced fresh rosemary
Red Cabbage-Apple Compote
Crispy Apple Chips

Preheat oven to 350°. Remove and discard giblets and necks from hens. Rinse hens with cold water; pat dry. Remove skin; trim excess fat. Split hens in half lengthwise. Sprinkle hens with salt and pepper. Heat the oil in a large ovenproof Dutch oven over medium-high heat. Add hens; cook 3 minutes on each side or until browned. Remove from heat. Brush hens with honey. Tuck rosemary sprigs under hen legs. Bake at 350° for 25 minutes or until juices run clear. Remove hens from pan; keep warm. Place the pan over high heat. Stir in the vinegar, scraping pan to loosen browned bits. Add broth and juice. Bring to a boil; cook until reduced to 1/2 cup (about 5 minutes). Remove from heat. Stir in shallots, margarine, and minced rosemary. Spoon 2 tablespoons sauce onto each of 4 plates; top with 1 cup Red Cabbage-Apple Compote and 1 hen half. Garnish with Crispy Apple Chips, if desired.

Yield: 4 servings

CALORIES 459
FAT 13g
FIBER 4.6g

1/2 lb. fresh tomatillos, husks removed and quartered
4 cloves garlic, minced
2 oz.diced green chilis
1/2 bunch fresh cilantro, chopped
1 small onion, chopped
1/2 tsp. black pepper
2 whole chicken breasts, halved, skin and fat removed
1 red bell pepper, sliced into rings

Puree the first six ingredients. Place in a 9 inch quiche pan or pie plate, cover with microwave plastic wrap, and microwave on high for 5 minutes. To cook on top of stove, place pureed ingredients in a saucepan and simmer 20 minutes. Spoon the sauce over the chicken, cover, and bake in a preheated 350 degree oven for 35 to 40 minutes.

Yield: 4 servings
Calories: 112
Fat: 1g
Fiber: 3g

2 T. olive oil
3 cloves garlic, minced
2 T. chopped fresh ginger root
2 tsp. curry powder or to taste
1/2 tsp. crushed, dried chilies
1/4 tsp. Allspice
1/4 tsp. Cinnamon
3 leeks, trimmed and chopped
3 potatoes, peeled and cut in 1″ chunks
1 C. low sodium tomato sauce
2 C. low sodium chicken broth
3 C. Butternut squash, peeled and cubed
2 red peppers, diced
4 chicken breasts, boned
1 T. olive oil
1/2 C. fresh cilantro, chopped

Heat oil in large saucepan or Dutch oven. Add garlic, ginger, spices and leeks. Cook a few minutes until tender. Add potatoes, tomato sauce and chicken broth. Cook 10 minutes. Add squash and peppers; cook 15 minutes or until vegetables are tender. Lightly brush chicken breasts with oil. Grill approximately 10 minutes on each side, or until juices run clear. Cut each chicken breast into 3 or 4 large pieces and add to sauce. Reheat just before serving. Sprinkle with cilantro.

Yield: 8 servings
Calories: 247
Fat: 7g
Fiber 6g

3 tablespoons extra-virgin olive oil
4 skinned, boneless chicken breast
2 large fennel bulbs, trimmed, and cut lengthwise into 1/4-inch thick slices
Coarse grain salt
Cracked black pepper
2 limes, juiced
6 tablespoons grated Parmesan

Preheat the broiler. Pour only enough olive oil (about 1 1/2 tablespoons) on a cookie sheet to prevent the chicken and the fennel from sticking. Place the chicken breast in a single layer on the sheet pan. Place in the broiler for 7 minutes. Remove and add the fennel in a single layer and brush both sides with the olive oil. Season fennel slices with salt and pepper on both sides. Squeeze juice of 1 lime over the fennel slices and place under the broiler. Broil for 5 minutes. Some of the edges may blacken slightly. Remove the fennel from the oven and using tongs or a spatula, and turn over each slice of fennel. Top with the Parmesan. Place back under the broiler for 1 1/2 to 3 minutes, or until cheese starts to brown. Allow fennel to remain in the pan until ready to serve. Do not refrigerate. This is wonderful served at room temperature. Just before serving, squeeze remaining lime juice over fennel slices.

Yield: 4 servings
Calories: 243
Fat: 14.7g
Fiber: 3.7