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Category: Poultry

Spiral Stuffed Turkey Breast with Cider Gravy

Spiral Stuffed Turkey Breast with Cider Gravy

Stuffing

2 tsp. extra-virgin olive oil

1 C. finely chopped onion

1/2 C. finely chopped celery

2 cloves garlic, minced

1/2 C. fresh whole-wheat breadcrumbs

3 T. chopped fresh parsley

1 T. chopped fresh thyme or 1 tsp. dried

1 1/2 tsp. chopped fresh sage or 1/2 tsp. crumbled dried (not ground)

1/4 tsp. salt, or to taste

Freshly ground pepper to taste

 

Turkey & gravy

1 2-pound boneless turkey breast half

1/4 tsp. salt, or to taste

Freshly ground pepper to taste

4 tsp. extra-virgin olive oil, divided

1 C. apple cider

1/2 C. reduced-sodium chicken broth

1 C. coarsely chopped onion

2 cloves garlic, crushed and peeled

8 sprigs fresh thyme or 1 tsp. dried

4 tsp. cornstarch

2 T. water

1/4 C. reduced-fat sour cream

1 1/2 tsp. Dijon mustard

1 tsp. lemon juice

 

Preheat oven to 300°F.. To prepare stuffing: Heat oil in a medium nonstick skillet over medium heat. Add onion and celery; cook, stirring often, until softened, 2 to 4 minutes. Add garlic and cook, stirring, for 30 seconds. Remove from heat and stir in breadcrumbs, parsley, thyme, sage, 1/4 tsp. salt and pepper. To prepare turkey: Remove skin from turkey breast and trim off fat. Butterfly the turkey breast. Flatten the turkey breast. Spread the stuffing over the breast and roll the breast up into a cylinder. Secure with kitchen string. Sprinkle the turkey roulade with 1/4 tsp. salt and pepper. Heat 2 tsp. oil in a large cast-iron or nonstick skillet over medium-high heat. Add the roulade and cook, turning from time to time, until browned all over, 5 to 7 minutes. Transfer to a plate. Add cider to the skillet and bring to a simmer, stirring to scrape up any browned bits. Add broth and bring to a simmer. Remove from heat. Heat the remaining 2 tsp. oil in a Dutch oven over medium heat. Add onion and cook, stirring often, until softened, 2 to 3 minutes. Add garlic and cook, stirring, for 30 seconds. Add the browned turkey roulade. Pour in the cider mixture, then add thyme sprigs (or dried thyme). Cover the pan and transfer it to the oven. Bake the roulade until it is no longer pink inside and an instant-read thermometer inserted in the center registers 170°, 45 minutes to 1 hour. Transfer to a carving board, tent with foil and keep warm. To prepare gravy: Strain the liquid from the Dutch oven into a medium saucepan, pressing on the solids. Bring to a simmer over medium-high heat; cook for 2 to 3 minutes to intensify the flavor. Mix cornstarch and water in a small bowl; add to the simmering gravy, whisking until lightly thickened. Add sour cream, mustard and lemon juice, whisking until smooth. Season with pepper. Heat through. Remove the string from the roulade. Carve into 1/2-inch-thick slices and serve with gravy.

Honey & Thyme Glazed Chicken with Three-Onion Jam

Honey & Thyme Glazed Chicken with Three-Onion Jam

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.

Arizona Turkey with Chipotle Sauce

Arizona Turkey with Chipotle Sauce

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

French Chicken in Vinegar Sauce with Pepper-Spiked Polenta

French Chicken in Vinegar Sauce with Pepper-Spiked Polenta

Olive oil-flavored cooking spray
2 1/2 C. coarsely chopped onion
8 (3-oz.) skinned, boned chicken thighs
1/2 C. dry white wine
1/2 C. fat-free chicken broth
3 T. tomato paste
2 T. balsamic vinegar
1 tsp. minced fresh or 1/2 tsp. dried tarragon
1/2 tsp. brown sugar
1/2 tsp. salt
1/4 tsp. red pepper
Dash of black pepper
Pepper-Spiked Polenta
Tarragon sprigs (optional)

Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add onion; cook 5 minutes or until lightly browned. Add chicken; sauté each side 3 minutes or until browned. Combine wine and next 8 ingredients (wine through black pepper) in a medium bowl; stir well. Add wine mixture to chicken mixture; cover, reduce heat, and simmer 20 minutes. Serve with Pepper-Spiked Polenta. Garnish with tarragon sprigs, if desired.

Yield: 4 servings
Serving Size: 2 thighs, 1/2 C. sauce, and 1 C. polenta

Calories: 372
Fat: 8.2g
Fiber: 4.4g

Cider-Glazed Chicken with Dried Cranberries

Cider-Glazed Chicken with Dried Cranberries

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

Provençal Chicken and Fennel

Provençal Chicken and Fennel

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

Tex-Mex Chicken ‘N’ Rice

Tex-Mex Chicken ‘N’ Rice

2 C. converted rice, uncooked; Uncle Ben’s
28 oz. diced tomatoes, Hunt’s
6 oz. tomato paste
3 C. hot water
1 package taco seasoning mix
1 lb. boneless & skinless chicken breast, cut in 1/2″ cubes
2 medium onions,chopped
1 medium green bell pepper,chopped
4 oz. green chiles, diced
3/4 tsp. garlic pepper

In a slow cooker mix together all ingredients except the chiles and garlic pepper. Cover and cook on low heat for 4 to 4 1/2 hours or until the rice is tender and the chicken is white throughout; do not overcook or the rice will be mushy. Stir in the chiles and garlic pepper. Serve at once.

Yield: 8 servings
Calories: 174
Fat: 1.1g
Fiber: 3g

Tex-Mex Chicken ‘N’ Rice

Tex-Mex Chicken ‘N’ Rice

2 C. converted rice, uncooked; Uncle Ben’s
28 oz. diced tomatoes, Hunt’s
6 oz. tomato paste
3 C. hot water
1 package taco seasoning mix
1 lb. boneless & skinless chicken breast, cut in 1/2″ cubes
2 medium onions,chopped
1 medium green bell pepper,chopped
4 oz. green chiles, diced
3/4 tsp. garlic pepper

In a slow cooker mix together all ingredients except the chiles and garlic pepper. Cover and cook on low heat for 4 to 4 1/2 hours or until the rice is tender and the chicken is white throughout; do not overcook or the rice will be mushy. Stir in the chiles and garlic pepper. Serve at once.

Yield: 8 servings
Calories: 174
Fat: 1.1g
Fiber: 3g

Pizza Fingers Meal with Dipping Sauce

Pizza Fingers Meal with Dipping Sauce

1/3 C. Shake ‘N Bake Extra Crispy Seasoned Coating Mix
2 T. Grated Parmesan Cheese
1 T. dried oregano leaves
4 boneless skinless chicken breast halves (1-1/4 lb.), cut lengthwise into thirds
1 jar (14 oz.) spaghetti sauce, warmed
2 C. hot cooked mixed vegetables
8 soft breadsticks

Preheat oven to 400°F. Measure 1/3 C. coating mix into shaker bag. Add cheese and oregano; mix well. Coat chicken with coating mixture as directed on package. Place in foil-lined 15x10x1-inch baking pan. Bake 20 minutes or until chicken is cooked through. Serve with spaghetti sauce for dipping, mixed vegetables and breadsticks.

Yield: 4 servings
Calories: 450
Fat: 10g
Fiber: 5g

Easy Parmesan Chicken Fingers

Easy Parmesan Chicken Fingers

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

Roasted Hens with Red Cabbage-Apple Compote

Roasted Hens with Red Cabbage-Apple Compote

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

Roast Chicken With Tomatillo Sauce

Roast Chicken With Tomatillo Sauce

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

Potatoes and Leeks with Chicken

Potatoes and Leeks with Chicken

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

Roasted Chicken and Fennel with Lime and Parmesan

Roasted Chicken and Fennel with Lime and Parmesan

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

Festive Holiday Brunch Cups

Festive Holiday Brunch Cups

1 can (12 oz.) refrigerated biscuits
1 package Turkey Gravy Mix
1 C. milk
1 T. butter
1/2 C. frozen peas, thawed
1 jar (4 oz.) diced pimientos, drained (or 1/2 C. diced red bell pepper, cooked)
1 C. cubed cooked turkey or chicken
1/4 tsp. dried Thyme Leaves

Preheat oven to 375°F. Press one biscuit onto bottom and up the sides of each C. of two 6-C. muffin pans (will fill 10 C.). Chill until ready to fill. Blend gravy mix and milk; set aside. Melt butter in large skillet over medium heat. Stir in peas, pimientos, turkey and thyme; heat through. Add gravy mixture. Cook, stirring constantly, until gravy comes to a boil. Reduce heat and simmer, stirring constantly, 1 minute, or until thickened. Spoon turkey mixture into prepared biscuit cups. Bake 15 minutes.

Yield: 12 cups
Calories: 138
Fat: 3g
Fiber: 1g

Chicken Thighs Pizzaiolo On Pappardelle

Chicken Thighs Pizzaiolo On Pappardelle

1 tsp. olive oil
1 C. thinly sliced mushrooms
2 garlic cloves, minced
10 ounces skinless boneless chicken thighs
1/2 tsp. freshly ground black pepper
1 C. marinara sauce
3 ounces skim-milk mozzarella cheese, grated
6 ounces pappardelle pasta (or other wide egg noodle)
1/4 C. minced fresh basil, or 1 T. dried

Preheat oven to 375o F. Spray 12″ au gratin dish or 11 x 7″ baking dish with nonstick cooking spray. In medium nonstick skillet, heat oil; add mushrooms and garlic. Cook over medium-high heat, stirring frequently, 5 minutes, until mushrooms are browned and tender. Remove from heat; set aside. Place chicken into prepared dish; sprinkle evenly with pepper. Pour marinara sauce over chicken. Top with mushroom mixture; sprinkle evenly with cheese.
Bake 20-25 minutes, until chicken is cooked through and juices run clear when pierced with fork. Meanwhile, in large pot of boiling water, cook pappardelle 10-12 minutes, until tender. Drain, discarding liquid; place into serving bowl. Top pappardelle with chicken mixture; sprinkle with basil.

Yield: 4 servings
Serving Size: 1/4 Chicken Mixture, 1 C. pasta

Calories: 360
Fat: 10g
Fiber: 1g

Mini Chimichangas

Mini Chimichangas

1 T. olive oil
1 C. thinly sliced onions
1 C. julienned red bell pepper
1 C. julienned zucchini
1 medium jalapeno pepper, seeded, deveined and minced
1 garlic clove, minced
2 T. red-wine vinegar
1/2 tsp. mild or hot chili powder
1/2 tsp. ground cumin
1/2 tsp. salt
4 ounces skinless boneless cooked chicken breast, shredded
3 T. chopped fresh flat-leaf parsley
Twelve 6″ flour tortillas
3 ounces sharp cheddar cheese, finely shredded
1/4 C. egg substitute
1/3 C. + 2 tsp. nonfat sour cream

Preheat oven to 400oF. Spray baking sheet with nonstick cooking spray. To prepare filling, in medium nonstick skillet, heat oil; add onions. Cook over
medium heat, stirring frequently, 3-4 minutes, until onions are tender. Add bell pepper, zucchini, jalapeno pepper, garlic and 1/4 C. water; bring liquid to a boil. Cook over medium heat, stirring frequently, 7 minutes, until vegetables are tender. Add vinegar, chili powder, cumin and salt; cook, stirring frequently, 3 minutes longer. Stir in chicken and parsley; remove from heat. Onto bottom third of each tortilla, spoon an equal amount of filling and cheese; fold tortillas envelope-fashion to enclose. Place filled tortillas, seam-side down and 2″ apart, on prepared baking sheet; brush evenly with egg substitute and spray
lightly with nonstick cooking spray. Bake 20 minutes, until tortillas are golden
brown. Serve each filled tortilla topped with 1 1/2 tsp. sour cream.

Makes 6 servings
Calories: 282
Fat: 12g
Fiber: 2g

Duck Breast with Apples

Duck Breast with Apples

1 tsp. ground allspice
1 tsp. freshly ground pepper
1/4 tsp. salt
4 skinless duck breasts, 5 ounces each, all fat removed
butter-flavored cooking spray
1 medium onion, 5 ounces, minced
2 large cloves garlic, minced
3 fresh sage leaves, minced or 1/4 tsp. rubbed dried
1 tsp. minced fresh rosemary or 1/4 tsp. crushed dried
1/2 ounce low fat, low-sodium ham, chopped
1/2 C. dry white wine
1/2 C. fat-free, no salt added canned chicken broth
2 medium Granny Smith or Fuji apples, 10 ounces total, cored and sliced
1 T. red wine vinegar
extra fresh sage leaves for garnish (optional)

Combine the allspice, pepper, and salt; rub into the duck breasts. Allow to stand at room temperature for 15 minutes. Lightly coat a nonstick skillet with cooking spray. Add the duck breasts and saut over high heat until browned on both sides. Lower heat and cook until medium rare, about another 3 minutes per side. Do not overcook duck breast as it becomes dry and stringy. Transfer duck breasts to a heated platter; keep warm. Add the onion, garlic, sage, rosemary, and ham to the skillet. Stir in wine and broth. Reduce liquid to about 1/3 C. Spray another nonstick skillet with cooking spray and saut apple slices with red winger until they begin to soften, about 4 minutes. Set aside. Add the duck breasts to the reduced sauce and reheat. Place a duck breast on each of 4 serving plates. Top with equal portions of the sauce and apples. Serve immediately.

Yield: 4 servings
Calories: 257
Fat: 7g
Fiber: 3g

Spicy Chicken and Plantain Kababs

Spicy Chicken and Plantain Kababs

4 boneless chicken breasts
2 ripe plantains (peeled and cut into 1-inch thick pieces)

Marinade:
2 tsp. onion powder
2 tsp. garlic powder
1/2 tsp. nutmeg
1/2 tsp. cinnamon
1 tsp. dried thyme
1 jalapeno pepper (seeded and finely chopped)
2 limes zested and juiced
1 C. passion fruit juice

For the marinade: Combine onion and garlic powders, nutmeg, cinnamon, thyme, jalapeno, lime zest and juice and passion fruit juice in a nonporous mixing bowl. Mix well, cover and allow to sit for 1 hour. Cut chicken breast into 1-inch thick cubes. Place chicken cubes into marinade, cover and allow to sit overnight. Thread chicken cubes and plantain pieces onto the bamboo skewers that have been soaked in water. Place the remainder of marinade into saucepan and bring to a boil for about 5 minutes. Remove the saucepan from the fire and use the liquid to baste the skewers when grilling. Grill skewers until chicken is white in the center.

Yield: 4 servings
Calories: 297
Fat: 2g
Fiber: 3g

Tandoori Cornish Hens

Tandoori Cornish Hens

1 Cornish hen
1/2 tsp. chili powder
pinch of salt (optional)
pinch of freshly ground black pepper (optional)
1 T. fresh lime juice
1/3 C. fat-free plain yogurt
1 clove garlic, chopped
1/3 (1 inch) piece fresh ginger, coarsely chopped
1/3 small onion, coarsely chopped
1/3 tsp. cumin seeds
1/8 tsp. ground turmeric
lime, cut into wedges (optional)
fresh cilantro or parsley sprigs (optional)

Thaw the hen if frozen. Rinse, remove the giblets and neck, and pat dry. Make several slits in the skin, then split the hen in half along the breastbone. Mix together 1/3 tsp. of the chili powder, salt, pepper, and lime juice. Rub the mixture all over the poultry and set aside for about 15 minutes. In a blender, puree the yogurt, garlic, ginger, onion, cumin, turmeric, and the remaining chili powder. Place the poultry pieces in a bowl and add the yogurt mixture. Mix well to coat all the pieces. Cover and refrigerate for at least 8 hours, turning occasionally. Preheat the oven to 400 degrees F. Place the hen, skin side up, on a rack in a roasting pan. Spoon the yogurt mixture over it from time to time until thoroughly cooked, 45 to 60 minutes or until the hen is very tender. Test for doneness by pricking the skin of the thigh; the juice should run clear. Serve hot. Remove the skin before eating, and garnish with lime and cilantro or parsley, if using.

Yield: 2 servings
Calories: 244
Fat: 14.6g
Fiber: 1.1g

Cornish Game Hens Ricardo

Cornish Game Hens Ricardo

2 Cornish game hens, halved
1 C. chopped parsley
3 T. olive oil
5 cloves garlic, chopped
salt and pepper to taste
2 T. chopped fresh rosemary
1 C. white wine

In a small bowl, combine the garlic, parsley, and 2 T. olive oil. Rinse hens and pat dry. Rub remaining 1 T. olive oil on the inside and outside of the hens. Stuff the garlic and parsley mixture under skin and around each bird. Season with salt and pepper. Place seasoned hens in an airtight, plastic container. Sprinkle with rosemary, and pour wine over birds. Cover, and refrigerate at least overnight to marinate. Preheat grill for low heat. Remove hens from marinade, and place on heated grill. Cook for 40 minutes, turning once, or until done.

Yield: 4 servings
Calories: 294
Fat: 20.8g
Fiber: 0.7g

Chili-Rubbed Cornish Hens with Tangerine Sauce

Chili-Rubbed Cornish Hens with Tangerine Sauce

1 T. plus 1 tsp. chili powder
1/2 tsp. salt
2 Cornish game hens (1-1/2 pounds each), cut into quarters
1 tsp. olive oil, preferably extra-virgin
1/3 C. frozen tangerine or orange juice concentrate, thawed
1 C. water
2 T. brown sugar
1 T. ketchup
1 T. light molasses
1 tsp. reduced-sodium soy sauce
1 T. cornstarch
1/8 tsp. cayenne pepper
3 tangerines, separated into sections
1 C. finely diced red bell pepper

Preheat broiler. Spray broiler pan rack with nonstick cooking spray. In a small bowl or C., combine chili powder and salt. Rub hens on cut sides and under skin with chili powder mixture. Place them skin-side up in a single layer on prepared broiler pan and drizzle with oil. Broil hens 5 to 6 inches from heat 25 to 30 minutes, turning pieces several times, until browned and cooked through. Meanwhile, in a medium saucepan, whisk together tangerine juice concentrate, water, brown sugar, ketchup, molasses, soy sauce, cornstarch, and cayenne until smooth. Bring to a boil over high heat, stirring constantly, and cook until thickened. Remove from heat and stir in tangerine sections and bell pepper. Cover sauce and let stand at least 10 minutes, or until hens are done.. Serve sauce with hens. Remove skin before eating.

Yield: 4 servings
Calories: 335
Fat: 6.8g
Fiber: 2.5g

Chicken Saltimbocca

Chicken Saltimbocca

4 boneless, skinless chicken breast halves
1 T. olive oil
Salt and freshly ground black pepper, to taste
12 leaves fresh sage
8 thin slices Gruyere cheese (about 1/4 pound)
8 thin slices prosciutto

Heat oven to 400 degrees. Rub the chicken breast halves with olive oil and season to taste with salt and pepper. Place three sage leaves on each chicken breast and top with two pieces of the cheese. Wrap two slices of prosciutto around each chicken breast and place in a 9-by-13-inch glass baking dish. Bake for 25 to 30 minutes, until internal temperature is 175 when checked with an instant-read meat thermometer.

Yield: 4 serving
Calories: 350
Fat: 17g
Fiber: 0g

Low-Fat Lime Butter Chicken

Low-Fat Lime Butter Chicken

4 skinless, boneless chicken breast halves
1/4 tsp. salt
1/4 tsp. freshly ground black pepper
1 C. fat-free chicken stock, divided use
juice of one lime
2 tsp. cornstarch
1 T. chives, chopped
1 tsp. dried dill, crushed
1 T. butter

Lightly salt and pepper the chicken breasts on both sides. Spray a skillet with non-stick cooking spray. Heat the skillet over medium-high heat. Add chicken to skillet and cook for about 3 minutes, or until browned on one side, before turning to brown the other side.

Yield: 4 servings
Calories: 130
Fat: 4g
Fiber: 0g

Chicken with Spinach & Cheese

Chicken with Spinach & Cheese

4 thin chicken breast cutlets (3/4 pound total)
1 T. flour
1 T. plus 1 tsp. olive oil
1/2 C. chopped scallions
2 garlic cloves, minced
1/3 C. chicken broth, canned or homemade
1 tsp. oregano
1/4 tsp. salt
1/4 tsp. pepper
1/2 C. chopped mushrooms
1 pound spinach, stemmed
3 ounces part-skim mozzarella, shredded

Lightly dredge chicken in flour; reserve excess. Preheat broiler. In a large nonstick skillet, heat oil over medium-high heat. Add chicken and brown on both sides, about six minutes. Transfer to a plate and cover loosely. Add scallions, garlic, and 2 T. of broth to skillet, and cook, stirring, until fragrant, about one minute. Sprinkle on reserved flour and cook, stirring, until flour is no longer visible, about 30 seconds. Add remaining broth, oregano, salt, and pepper, and bring to a boil, stirring frequently. Add mushrooms and spinach, then cover and cook for 30 seconds. Uncover and stir until spinach is just wilted, about one minute. Pour in any juices that have collected under chicken on plate. Place chicken on broiler pan. Dividing evenly, spread spinach-mushroom mixture on top. Sprinkle cheese on top and broil 4 inches from heat for three minutes, or until cheese is bubbly.

Yield: 4 servings
Calories: 233
Fat: 9.7g
Fiber: 3.6g

Red-Roasted Drumsticks with Spicy Red Pepper Puree

Red-Roasted Drumsticks with Spicy Red Pepper Puree

Chicken:
1 T. paprika
1 tsp. garlic powder
1 tsp. dry mustard
3/4 tsp. thyme
1/2 tsp. onion powder
1/2 tsp. salt
1/2 tsp. black pepper
2 pounds chicken drumsticks, skinned
2 tsp. olive oil, preferably extra-virgin

Red Pepper Puree:
2 large red bell peppers, cut into chunks
1 fresh jalapeño pepper, halved, some seeds removed
2 garlic cloves, sliced
1/2 C. chicken broth, canned or homemade
2 tsp. fresh lemon juice

To make the chicken: Preheat oven to 325°F. Spray a 9- x 13-inch baking dish with nonstick cooking spray. In small bowl or C., combine paprika, garlic powder, mustard, thyme, onion powder, salt, and black pepper. Cut two or three deep, lengthwise slits in each drumstick and place in prepared baking dish. Rub spice mixture onto chicken, pressing it into slits. Let stand 10 minutes. Drizzle chicken with oil and bake, turning once or twice, 35 to 45 minutes, or until well browned and cooked through. To make the red pepper puree: In medium saucepan, combine bell peppers, jalapeño, garlic and chicken broth. Stir well, cover and bring to a boil over high heat. Reduce heat to medium-low and simmer, stirring occasionally, until vegetables are tender, about 15 minutes (most of liquid will evaporate). Puree in food processor or blender until very smooth. Stir in lemon juice and serve with chicken.

Yield: 4 servings
Calories: 199
Fat: 7.2g
FIber: .9g

Lasagnette

Lasagnette

2 tsp. olive oil
1 medium onion, finely chopped
2 cloves garlic, minced
8 ounces lean ground turkey breast
1 can (28 ounces) no-salt-added crushed tomatoes
1/2 tsp. salt
1/3 C. fresh basil, finely chopped
6 lasagna noodles (4-1/2 ounces)
6 ounces (3/4 C.) part-skim ricotta cheese
4 T. grated Parmesan cheese
4 ounces part-skim mozzarella cheese, shredded

In large nonstick saucepan, heat oil over low heat. Add onion and garlic and cook, stirring frequently, for 7 minutes or until onion is soft. Add turkey and cook, stirring, 3 minutes or until turkey is no longer pink. Add tomatoes, salt, and cayenne and bring to a boil. Reduce to a simmer and cook 7 to 10 minutes until flavors have come together and sauce is lightly thickened. Remove from heat; stir in basil. Preheat oven to 350°F. Meanwhile, in large pot of boiling water, cook lasagna noodles according to package directions until al dente. Drain. In large bowl, stir together ricotta and 2 T. of Parmesan. Spread 1/2 C. of sauce over bottom of a 9- x 13-inch glass baking dish. Arrange 3 lasagna noodles on top. Spread ricotta mixture over. Sprinkle half the mozzarella over. Top with 1-1/2 C. of remaining sauce. Top with 3 remaining lasagna noodles, sauce, mozzarella, and remaining 2 T. Parmesan. Bake 20 minutes or until set and piping hot.

Yield: 6 servings
Calories: 298
Fat: 12g
Fiber: 3.6g

Thai Green Chicken Curry

Thai Green Chicken Curry

1/2 C. cilantro, including roots if there are any
3 fresh jalapeno peppers, halved and seeded
3 scallions, cut into large chunks
3 cloves garlic, peeled
1 T. olive oil
1 1/2 tsp. grated lime zest
2 T. fresh lime juice
2 tsp. soy sauce
1 tsp. anchovy paste
1 tsp. ground ginger
1 tsp. ground cumin
1 tsp. ground coriander
1/2 tsp. salt
3 large carrots, quartered lengthwise and thinly sliced crosswise
1 pound small red potatoes, cut into 1/2-inch chunks
2 pounds skinless, boneless chicken thighs, cut into 1-inch chunks
1 1/2 C. milk
3/4 tsp. coconut extract
1 1/2 C. frozen peas

In a blender or mini food processor, combine cilantro, jalapenos, scallions, garlic, oil, lime zest, lime juice, soy sauce, anchovy paste, ginger, cumin, coriander, and salt. Puree to a paste. In large nonstick skillet, cook paste 5 minutes over low heat. Add carrots, potatoes, and 3/4 C. water and bring to a boil. Reduce to a simmer and cook 5 minutes. Add chicken and cook 5 minutes or until no longer pink. Stir in milk and coconut extract and simmer 10 minutes or until chicken is cooked through. (The mixutre will appear slightly curdled; this is not a problem.) Stir in peas and cook 3 minutes or until heated through.

Yield: 6 servings
Calories: 367
Fat: 11g
Fiber: 5g

Mexican Casserole

Mexican Casserole

1 lb. very lean ground turkey, browned (or vegetarian meat crumbles)
1 packet taco seasoning
1 C. salsa
1 can whole kernel corn, drained
1 box macaroni and cheese (the kind with the powdered cheese) do not prepare according to package
2 C. hot water
3/4 C. FF sour cream

Mix all ingredients, except sour cream, in a 2 quart microwavable casserole dish. Cover and microwave in a carousel microwave for 8 minutes. Uncover and stir well. Cover and microwave for 6 minutes more. Stir in sour cream, cover and let sit for 2-3 minutes.

Yield: 6 servings
Calories: 273
Fat: 3g
Fiber: 2.2g

Roast Curried Cornish Hens

Roast Curried Cornish Hens

2 (1 1/2 lb.) Cornish hens
1/3 C. orange juice
1/4 C. curry powder
2 T. mango chutney
2 tsp. vegetable oil
2 tsp. fresh ginger; grated & peeled
1/4 tsp. salt
cooking spray
2 C. water

Remove and discard giblets and necks from hens. Rinse hens under cold water; pat dry. Split hens in half lengthwise; set aside. Combine orange juice, curry powder, chutney, oil, ginger and salt in a large zip-top plastic bag. Add hens; seal bag and marinate in refrigerator 8 hours or overnight. Preheat oven to 500 degrees. Coat a shallow roasting pan with cooking spray; add water to pan. Remove hens from plastic bag, reserving marinade. Place hen halves, skin sides up, in pan with water. Bake for 30 minutes or until hens are done, basting occasionally with marinade. Remove and discard skin before serving.

Yields: 4 servings
Serving size = 1 hen half

Calories: 225
Fat: 8g
Fiber: 1g

Spicy Cumin-Crusted Chicken with Orange-Chipotle Sauce

Spicy Cumin-Crusted Chicken with Orange-Chipotle Sauce

1/3 cup cumin seeds
1/2 teaspoon kosher salt
1/4 teaspoon black pepper
4 (4-ounce) skinless, boneless chicken breast halves
Cooking spray
Orange-Chipotle Sauce

Prepare grill. Combine the first 3 ingredients in a small bowl. Rub both sides of chicken with the spice mixture. Place chicken on grill rack coated with cooking spray; cover and grill 6 minutes. Uncover the chicken, and brush with 1/2 cup Orange-Chipotle Sauce; cook for 6 minutes or until done, turning once. Serve with remaining sauce. Totals include Orange-Chipotle Sauce.

Yield: 4 servings
Serving size: 3 ounces chicken and about 1/3 cup sauce)

Calories: 448
Fat: 11.2g
Fiber: 3.4g

Grilled Spicy Chicken Breast Fillets

Grilled Spicy Chicken Breast Fillets

1 clove garlic, crushed
1 onion, finely chopped
2 T. finely chopped cilantro
3 T. lime juice
2 T. olive oil
1/2 tsp. chili powder
Freshly ground black pepper
32 ounces boneless chicken breasts, skinned

In a small bowl, combine first seven ingredients. Mix well. Set aside. Rinse chicken and pat dry. Place in a shallow glass dish. Add lime juice mixture and stir to coat chicken pieces thoroughly. Cover dish and refrigerate 2 to 3 hours. Stir several time while marinating to keep chicken well coated. On a preheated outdoor grill or broiler, cook marinated chicken, turning once, 6 to 7 minutes, or until done. Serve hot.

Yield: 8 Servings
Calories: 221
Fat: 11g
Fiber: 0g

Teriyaki Sesame Chicken Skewers

Teriyaki Sesame Chicken Skewers

24 (8-inch) bamboo skewers
Marinade:
15 ounces teriyaki sauce (no more than 2 grams sugar per serving)
6 T. sesame oil
1/4 tsp. minced garlic
1 lemon, juiced
1 T. sugar substitute (recommended: Splenda)

2 pounds boneless, skinless chicken thighs
1 T. sesame seeds, toasted

Soak bamboo skewers in water for 1 hour to keep from burning later. Mix all marinade ingredients together in a non-reactive container large enough to hold all of the chicken. Cut chicken into 1/2-inch strips and submerge them in the marinade, cover, and refrigerate for at least 1 hour. Preheat oven to 375 degrees F. Thread 1 chicken strip on each skewer towards end of the stick, and line up on a sheet pan. Place in oven and bake for about 30 minutes, or until fully cooked through. Sprinkle with sesame seeds before serving. Serve by sticking skewers straight out of the side of a cantaloupe half filled with melon balls, if desired.

Servings: 24
Calories: 57
Fat: 2g
Fiber: 0g

Cornish Game Hen with Raspberry Wine Sauce

Cornish Game Hen with Raspberry Wine Sauce

1 (1 1/2- to 1 3/4-pound) Cornish game hen, halved
1/2 tsp. dried tarragon
1/2 tsp. salt
1/2 tsp. black pepper
2 tsp. olive oil
2 shallots, chopped
2 C. canned low-salt chicken broth
1/3 C. dry red wine
2/3 C. frozen raspberries
1 T. granulated sugar
1/4 tsp. ground allspice
1/2 orange, sliced
2-3 thyme sprigs

Preheat oven to 400°F. Rinse hen thoroughly under cold running water. In small bowl, combine tarragon, salt and pepper. Rub hen with spice mixture. Spray large nonstick skillet with vegetable cooking spray. Heat oil over medium-high heat. Add hen halves, skin side down, and cook until brown, about 6 minutes per side. Transfer hen halves to shallow roasting pan. (Do not clean skillet!). Place in oven and roast until juices run clear when thigh is pierced, about 45 minutes, or until thermometer inserted in thickest part of thigh registers 175 to 180°F. Meanwhile, re-spray pan with cooking spray. To make the Raspberry Wine Sauce, add shallots and sauté over medium heat until soft, about 3 minutes. Add broth, wine, raspberries, sugar and allspice. Boil until sauce thickens enough to coat spoon, scraping up browned bits and crushing raspberries, about 10-15 minutes. Strain wine sauce into small bowl. Remove hen halves from oven and transfer to serving dish. Garnish with orange slices and thyme sprigs. Serve with Raspberry Wine sauce.

Yield: 2 servings
Calories: 298
Fat: 11g
Fiber: 2g

Crockpot Artichoke, Chicken & Olives

Crockpot Artichoke, Chicken & Olives

1 1/2 lb. skinless, boneless chicken breast halves and/or thighs
2 C. sliced fresh mushrooms
1 (14.5 oz) can diced tomatoes
1 (8 or 9 oz) pkg frozen artichokes
1 C. chicken broth
1 med onion, chopped
1/2 C. sliced pitted ripe olives (or 1/4 cup capers, drained)
1/4 C. dry white wine or chicken broth
3 T. quick cooking tapioca
2-3 tsp. curry powder
3/4 tsp. dried thyme, crushed
1/4 tsp. salt
1/4 tsp. pepper
4 C. hot cooked couscous

Rinse chicken & set aside. In a 3 1/2 qt crock pot combine mushrooms, undrained tomatoes, frozen artichoke hearts, chicken broth, onion, olives, & wine/broth. Stir in tapioca, curry powder, thyme, salt, & pepper. Add chicken. Spoon some of the tomato mixture over chicken. Cover & cook on LOW for 7 to 8 hours or on HIGH for 3 1/2 to 4 hours. Serve with hot cooked couscous.

Yield: 6 servings
Calories: 345
Fat: 6g
Fiber: 9g

Thai Chicken Noodles

Thai Chicken Noodles

3 1/2 T. peanut butter
3 T. brewed tea
3 T. rice vinegar
2 T. soy sauce
2 tsp. chili oil
1 T. ginger
1 tsp. honey
1/2 tsp. sesame oil
2 T. sesame seeds – toasted
3 T. green onions
8 oz. pasta
1 lb. chicken breast – cut in 1/4″ strips
4 carrots – shredded
1 C. sprouts
1/2 C. cilantro – chopped

Combine first 8 ingredients in a blender (peanut butter to sesame oil), process until smooth. Set aside. Cook pasta according to directions. In the meantime, season chicken strips with red pepper and salt. Sauté in 2 T. olive oil, until done (about 7 minutes). After pasta is done, drain and place back in pot. Add peanut butter sauce, chicken, shredded carrot, sprouts, green onion, cilantro and sesame seeds; toss well and heat through on low. Serve.

Yield: 8 servings
Calories: 235
Fat: 5.8g
Fiber: 1.8g

Crockpot Italian Turkey Dinner

Crockpot Italian Turkey Dinner

2 (1 lb.) turkey thighs, skin removed
1 (14.5 oz.) can diced tomatoes with Italian-style herbs, undrained
2 T. tomato paste
2 cloves garlic, minced
1 C. uncooked couscous
1 1/2 C. water
2 C. sliced zucchini

Place turkey thighs in 3 1/2-4 qt. slow cooker. In small bowl, combine tomatoes, tomato paste and garlic; mix well. Pour over turkey. Cover; cook on LOW for 6-8 hrs. About 25 min. before serving, cook couscous in water as directed on pkg. Stir zucchini into tomato mixture. Cover; cook on HIGH for an additional 20 min. or until zucchini is tender. To serve, remove bones from turkey. Stir gently to break up turkey.

Yield: 6 servings
Calories: 270
Fat: 5g
Fiber: 3g

Italian Sausage Puttanesca

Italian Sausage Puttanesca

8 oz. uncooked penne pasta
8 oz. hot turkey Italian sausage
1 C. chopped onion
1 C. chopped green bell pepper
3 garlic cloves, minced
Cooking spray
2 (14.5-oz.) cans no salt-added whole tomatoes, undrained and chopped
1/2 C. halved pitted kalamata olives
2 T. tomato paste
1 T. capers, drained
1 tsp. anchovy paste
1/2 C. (2 oz.) finely shredded Parmesan cheese

Preheat oven to 400°. Cook pasta according to package directions, omitting salt and fat. Drain well. Remove casings from sausage. Place sausage, onion, pepper, and garlic in a Dutch oven coated with cooking spray over medium-high heat; sauté 8 minutes, stirring to crumble. Add tomatoes, olives, tomato paste, capers, and anchovy paste to pan; bring to a boil. Reduce heat, and simmer 5 minutes. Remove from heat. Add pasta, tossing well to combine. Spoon pasta mixture into an 8-inch square baking dish coated with cooking spray; sprinkle evenly with cheese. Bake at 400° for 15 minutes or until cheese melts and begins to brown.

Yield: 4 servings
Calories: 482
Fat: 16g
Fiber: 6.1g

Honey BBQ Chicken, Southern Style

Honey BBQ Chicken, Southern Style

1 lb. chicken breasts, skin removed
1 C. thinly sliced onions
3/4 C. tomato sauce
1/4 C. honey
1/4 C. vinegar
2 T. Worcestershire sauce
1 tsp. paprika
1/4 tsp. bottled hot pepper sauce

Place chicken in a large baking dish. Sprinkle with salt and pepper.
Combine remaining ingredients; mix well. Pour mixture over chicken. Bake, uncovered, at 375 degrees F for 15 minutes. Turn pieces and bake 10 minutes longer or until chicken is glazed and no longer pink.

Yield: 4 servings
Calories: 231
Fat: 2.5g
Fiber: .5g

Cinnamon Kissed Chicken

Cinnamon Kissed Chicken

1/2 tsp. ground cinnamon
1 T. dark brown sugar
1 tsp. fresh orange peel slivers
1/2 C. Kraft Free Red Wine Vinegar fat-free salad dressing
1 lb. boneless, skinless chicken breast…cut into 1/2×4 inch long strips

To get orange peel slivers without a zester, simply grate the peel of an orange with a vegetable peeler or paring knife, cut it into strips if it is wide. Use just the “orange” not the white meaty part of the skin. In a large non-stick skillet, mix cinnamon, brown sugar, orange peel slivers and salad dressing together. Add chicken pieces. Cook over medium heat for 3 to 4 minutes. Turn chicken pieces over and cook an additional 2 to 3 minutes. Chicken will be white and not translucent when fully cooked.

Yield: 4 servings
Calories: 154
Total fat: 1.4 grams
Fiber: 0g