Kristen's Recipes

8 boneless chicken breasts, skinned and split
1 tsp. pepper
1/2 tsp. sea salt
1 tsp. paprika
1 (12 oz.) can artichoke hearts, drained and halved
8 oz. fresh mushrooms, sliced
pinch or two tarragon
2-3 T. arrowroot
1/3 cup white wine
1 1/2 cups water, divided
1 1/2 T. vegetable chicken broth powder

Cut chicken in bite-size pieces and sprinkle with salt, pepper and paprika. sauté chicken in pan using just enough canola oil (approximately 1 T.) to cook to a golden brown. Place artichoke hearts around chicken in a large casserole dish. Mix 1 cup water and 1 1/2 T. vegetable chicken broth powder and set aside. Mix 1/2 cup water and 2-3 T. arrowroot powder and set aside. Put mushrooms and a little of the chicken broth mixture in pan where chicken was and season with tarragon. sauté for 5 minutes. Add arrowroot mixture, wine and rest of chicken broth mixture. Simmer 5 minutes. Pour over chicken. Cover and bake in 375″ oven for 45 minutes. Serve over rice.

Yield: 10 servings
Calories: 150
Fat: 2.8g
Fiber: 1.3g

1 tsp. Olive Oil
8 skinless, boneless Chicken Thighs (about 1 lb.)
1/4 tsp. each Salt & Pepper, divided
2 Fennel Bulbs, trimmed and quartered
3 cloves Garlic, minced
1 (14oz.) can Chicken Broth
1/3 C. Tarragon Vinegar
2 fresh Tarragon Sprigs
2 C. seeded, peeled, chopped Tomato
1 T. Whipping Cream
1/2 tsp. Sugar

Heat oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with half the salt and pepper. Add chicken to pan and cook 3 minutes on each side. Remove from pan. Add fennel; cook 5 minutes, turning to brown. Remove from pan. Add garlic, sauté 30 seconds. Add broth, vinegar and 2 tarragon sprigs, scraping pan to loosen browned bits. Bring to a boil. Add fennel; cover, reduce heat, and simmer 7 minutes. Add chicken; cover and simmer 10 minutes. Remove chicken and fennel from pan; keep warm. Add remaining salt and pepper, tomato, cream and sugar to pan; bring to a boil. Cook until reduced to 1 C. (about 10 minutes), stirring frequently. Serve sauce over chicken and fennel.

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

Calories: 227
Fat: 7.5g
Fiber: 4.7g

3/4 tsp. Olive Oil
Cooking Spray
1 C. vertically sliced Onion
1 oz. Pancetta, finely chopped (sub lean cooked bacon, if necessary)
2 tsp. Garam Marsala
1 tsp. Brown Sugar
1/2 tsp. Salt
1/4 tsp. Pepper
8 Chicken Thighs, skinned (about 2 1/4 lbs.)
1/4 C. Tawny Port
2 T. Red Wine Vinegar
1 C. Chicken Broth
12 dried Calimyrna Figs, quartered (stir in fresh figs just before serving instead, if available)
3 T. chopped fresh Parsley
1 T. chopped fresh Thyme

Heat oil in 12″ nonstick skillet over medium high heat. Add onion and pancetta; sauté 3 minutes. Remove from pan. Combine garam marsala, sugar, salt and pepper; sprinkle evenly over chicken. Add chicken to pan; cook over medium heat 4 minutes each side or until browned. Add port and vinegar; cook 30 seconds, scraping pan to loosen browned bits. Add onion mixture and broth; bring to a boil. Cover, reduce heat and simmer 10 minutes. Add figs, cover and simmer 8-10 minutes more, or until chicken is done. Stir in parsley and thyme.

Yield: 4 servings
Serving Size: 2 thighs and 2/3 C. sauce

Calories: 392
Fat: 11.5g
Fiber: 8g

1/4 tsp. Olive Oil
Cooking Spray
1 C. vertically sliced Onion
2 tsp. Garam Marsala
1/2 tsp. Salt
1/4 tsp. Curry Powder
8 Chicken Thighs, skinned (about 2 1/4 lb.)
1/4 C. dry Red Wine
2 T. Red Wine Vinegar
1 C. Chicken Broth
3 T. chopped fresh Parsley

Heat oil in a 12 inch skillet coated with cooking spray over medium high heat. Add onion, sauté 3 minutes. Remove from pan. Combine garam marsala, salt and curry powder; sprinkle evenly over chicken. Add chicken to pan; cook over medium high heat 4 minutes each side or until browned. Add wine and vinegar; cook 30 seconds, scraping pan to loosen browned bits. Add onion and broth; bring to a boil. Cover, reduce heat and simmer 20 minutes or until chicken is done; stir in parsley.

Yield: 4 servings
Serving Size: 2 Thighs & 1/3 C. Sauce

Calories: 203
Fat: 6.7g
Fiber: 1.1g

butter-flavored cooking spray
12 oz. penne pasta
2 cups cooked turkey meat, cut into 1 inch cubes
2 cups drained no-salt-added canned Italian plum tomatoes, coarsely chopped
1 8-ounce container nonfat cottage cheese
1/2 cup shredded reduced-fat sharp cheddar cheese
4 scallions, including some green tops, chopped
1 tsp. crushed dried basil (Italian) or 1 tsp. crushed dried oregano (Mexican)
1/2 tsp. crushed dried oregano (Italian) or 1/2 tsp. ground cumin (Mexican)
1/3 cup unseasoned dried bread crumbs
2 T. chopped flat-leaf parsley (Italian) or 2 T. chopped fresh cilantro (Mexican)

Preheat oven to 350°F. Lightly coat a 9 X 13-inch casserole with cooking spray. Cook pasta according to package directions to al dente, about 10 minutes. Drain well and return to cooking pan. Stir in turkey and tomatoes. Spread mixture in bottom of prepared casserole. In a small bowl, combine cottage cheese, cheddar cheese, scallions, basil (or oregano), and oregano (or ground cumin). Mix well. Spread mixture over the turkey mixture, smoothing with the back of a spoon. Toss bread crumbs with parsley (or cilantro) and sprinkle over the top. Bake until casserole is hot and bubbly, about 30 minutes. Serve at once.

Yield: 6 servings
Calories: 387
Fat: 5g
Fiber: 3g

1 1/2 C. Boiling Water
1 C. dried Porcini Mushrooms (about 1 oz.)
1 T. Butter
1/4 C. finely chopped Shallots
1 1/2 C. finely chopped Crimini or Button Mushrooms (about 3 oz.)
3/4 tsp. Salt
1/4 tsp. Pepper, divided
2 T. Madeira or Port Wine
1 1/2 tsp. chopped fresh Thyme
1 (10oz.) Turkey Tenderloins
1 1/2 tsp. T. Flour, divided
2 tsp. Olive Oil
1/2 C. Chicken Broth
1/2 C. 1% lowfat Milk

Place 1 1/2 cups boiling water and procini in a bowl. Cover and let stand 30 minutes. Drain through a seive into a bowl, reserving soaking liquid. Fine chop porcini mushrooms and set aside. Melt butter in a large nonstick skillet over medium high heat. Add shallots and sauté 3 minutes. Add cremini, sauté 3 minutes. Sprinkle with 1/4 tsp. salt and 1/8 tsp. pepper. Add wine and cook 1 minute or until liquid evaporates. Remove from heat, stir in 1/4 cup porcini and thyme. Cut a horizontal slit through the thickest portion of each tenderloin to form a pocket. Fill pockets evenly with mushroom mixture, and secure at 1″ intervals with twine. Sprinkle with 1/4 tsp salt and pepper. Dredge tenderloins in 1 1/2 tsp. flour. Heat oil in large nonstick skillet over medium high heat. Add turkey and cook 4 minutes on each side or until browned. Add the reserved soaking liquid and broth and bring to a boil. Cover, reduce heat, and simmer 8 minutes. Remove turkey and keep warm. Cook broth mixture until reduced to 3/4 cup (about 5 minutes). Combine 1 T. flour with milk stirring with a whisk. Add milk mixture to broth in pan; bring to a boil. Reduce heat and simmer 2 minutes. Stir in 1/4 tsp. salt and remaining porcini. Remove twine from tenderloins; slice turkey diagonally. Serve with sauce.

Yield: 4 servings
Serving Size: 4oz. Turkey & 1/4 Cup Sauce

Calories: 269
Fat: 7.7g
Fiber: 1.6g

1 T. Olive Oil
1 canned Chipolte Chili in Adobo Sauce
3/4 C. finely chopped Onion
3/4 C. finely chopped Celery
3/4 C. finely chopped Carrot
2 T. minced Garlic
2 tsp. Chili Powder
2 C. leftover cooked Turkey, shredded (light and dark meat)
3 C. Chicken Broth
1/2 C. Tomato Puree
1/2 tsp. Salt
1/4 tsp. Pepper
1 15.5oz. can White Hominy, drained

Heat oil in a large heavy saucepan over medium high heat. Finely chop chili and add to pan with next 5 ingredients and sauté 5 minutes or until tender. Add remaining ingredients, bring to a simmer. Cover and cook 45 minutes or until slightly thick, stirring occasionally.

Yield: 4 servings
Serving Size: 1 1/4 cups

Calories: 286
Fat: 9g
Fiber: 5.5g

1 lb. package uncooked Ziti
1 lb. hot Turkey Italian Sausage
1 C. chopped Onion
2 cloves Garlic, minced
1 T. Tomato Paste
1/4 tsp. each Salt and Pepper
2 14.5oz. cans petite diced Tomatoes, undrained
1/4 C. chopped fresh Basil
Cooking Spray
1 C. (4oz) shredded Mozzarella Cheese
1 C. (4oz) grated Parmesan Cheese

Preheat oven to 350 degrees. Cook pasta according to pasta directions, omitting salt and fat. Drain pasta and set aside. Remove casings from sausage. Cook sausage, onion and garlic in a large nonstick skillet sprayed with cooking spray. over medium heat until browned, stirring to crumble. Add tomato paste, salt pepper and tomatoes and bring to a boil. Cover, reduce heat and simmer 10 minutes stirring occasionally. Combine cooked pasta, sausage and basil. Place half the pasta mixture in a 4 quart casserole coated with cooking spray. Top with half the cheese, and repeat the layers. Bake for 25 minutes or until bubbly.

Yield: 8 servings
Serving Size: 1 1/2 cups

Calories: 413
Fat: 11.8g
Fiber: 4.5g

1 C. Water
1/2 cup uncooked Basmati Rice
1/8 tsp. Cayenne Pepper
1 10oz. can Pinto Beans, rinsed and drained
1 10oz. can diced Tomatoes & Green Chilis, drained
4 6oz. boneless, skinless Chicken Breasts
1/4 tsp. Salt
1/4 tsp. Pepper
1/4 tsp. Cumin

Bring water to a boil in a medium saucepan and stir in rice and red pepper. Reduce heat and simmer 20 minutes or until liquid is absorbed. Stir in beans and tomatoes; keep warm. Sprinkle the chicken with salt, black pepper and cumin. Heat large nonstick skillet coated with cooking spray over medium-high heat. Add chicken cook 4 minutes on each side or until done. Serve chicken with rice mixture.

Yield: 4 servings
Serving Size: 1 Chicken Breast and 1 Cup Rice Mixture

Calories: 347
Fat: 2.8g
Fiber: 4.6g

6 cups water
1/2 cup dry white wine
1 1/2 tsp. dried basil
2 garlic cloves, halved
1 (10 1/2-ounce) can low-salt chicken broth
6 chicken breast halves (about 2 1/4 pounds)
4 chicken thighs (about 1 pound)
Cooking spray
4 cups sliced cremini mushrooms (about 8 oz.)
1/4 cup all-purpose flour
1 cup 1% low-fat milk
1/2 tsp. salt
1/4 tsp. pepper
2 cups herb-seasoned stuffing mix
3 T. light butter, melted

Combine first 5 ingredients in a Dutch oven; bring to a boil. Add chicken; cover, reduce heat, and simmer 30 minutes or until tender. Remove chicken with a slotted spoon; bring broth mixture to a boil. Cook until reduced to 4 cups (about 30 minutes). Pour reduced broth mixture into a zip-top plastic bag. Snip off 1 corner of bag; drain 2 cups broth mixture into a 2-cup glass measure, stopping before the fat layer reaches the opening. Reserve remaining broth mixture for another use. Discard fat. Remove chicken from skin and bones; shred with 2 forks to measure 4 1/2 cups meat. Place chicken in a 13 x 9-inch baking dish coated with cooking spray. Preheat oven to 400°. Place a large skillet coated with cooking spray over medium-high heat. Add mushrooms; sauté 5 minutes. Remove from skillet. Place flour in skillet; gradually add milk, stirring with a whisk until blended. Add 2 cups broth mixture; cook over medium heat 12 minutes or until slightly thick, stirring constantly with a whisk. Stir in mushrooms, salt, and pepper; pour over chicken. Combine the stuffing mix and butter in a bowl, and sprinkle over the mushroom mixture. Cover and bake casserole at 400° for 20 minutes. Uncover and cook casserole 10 minutes or until bubbly.

Yield: 6 servings
Calories: 425
Fat: 14.3g
Fiber: 1.9g

1 C. chopped Orange Sections
1/2 C. Orange Juice
1/4 C. chopped Scallions
1/4 C. low sodium Soy Sauce
3 T. fresh Lemon Juice
2 T. Olive Oil
1 T. Honey
2 tsp. grated peeled fresh Ginger
1 tsp. ground Coriander
1 1/2 lc. Chicken Breast Tenders
8 C. cooked Rotini Pasta (about 1 lb. uncooked)

Combine first 9 ingredients in a non reactive container and mix well. Add chicken to marinade and allow to marinate for 3 hours (do not over-marinate, the citrus will break down the chicken) in the refrigerator. Heat large skillet over medium high heat. Add chicken mixture and cook 15 minutes. Add pasta and simmer and additional 5 minutes, until chicken is cooked and pasta is heated through.

Yield: 6 servings
Serving Size: 2 C.

Calories: 473
Fat: 7.3g
Fiber: 3.7g

3 tsp. vegetable oil, divided
1 T. minced lemon grass or 1-1/2 tsp. grated lemon peel
2 tsp. minced garlic
2 tsp. minced fresh ginger
4 fresh Thai red or green chilies, seeded and sliced thin, or 1 tsp. red pepper flakes
1 lb. boneless, skinless chicken breast, sliced into 1/2-inch strips
2 C. green onions, cut into 2-inch pieces
1/2 tsp. salt
1/2 lb. green beans, halved
2 C. julienned carrots
1 C. chicken broth
1/2 C. chopped fresh mint or basil leaves
3 C. cooked rice

Heat 2 tsp. oil in a large nonstick skillet over high heat. Add lemon grass, garlic, ginger, and chilies and cook 15 seconds. Add chicken and green onions; sprinkle with salt. Cook, stirring occasionally, until golden, 3 to 5 minutes. Transfer to plate. Add remaining 1 tsp. oil to skillet. Add beans and carrots; cook, stirring, 1 minute. Add broth and cook until vegetables are tender, 3 to 5 minutes more. Return chicken mixture to skillet; heat through. Divide rice among 4 serving plates. Top with chicken mixture and sprinkle with mint.

Makes 4 servings
calories: 420
total fat: 6g

3 T. pure maple syrup
3 T. chili sauce — bottled
1 T. cider vinegar
2 tsp. Dijon Mustard
4 boneless chicken breast halves

Stir maple syrup, chili sauce, vinegar and mustard in small saucepan until well blended. Brush chicken with oil, season with salt and pepper. Arrange chicken on barbecue. Grill until cooked through, turning occasionally and brushing generously with sauce, about 10 minutes. Serve Immediately.

Yield: 4 Servings
Calories: 142
Fat: 4.5g

1 chicken, cut into 8 pieces, skin removed (about 3 lb.)
2 tsp. curry powder
1/2 tsp. salt
1/4 to 1/2 tsp. cayenne pepper
1 T. olive oil
1 medium onion, cut into thin wedges
2 cloves garlic, minced
1 large green bell pepper, cut into 1 inch pieces
1 14- to 15-oz. can diced tomatoes with juice
1/4 C. dried currants or raisins
1/2 tsp. dried thyme
2 T. sliced almonds

Sprinkle the chicken pieces with curry powder, salt, and cayenne. Heat the oil in a large nonstick skillet. Brown the chicken in oil on all sides, about 10 minutes. Remove and set aside. sauté the onion and garlic in the same skillet for 3 minutes. Add the green pepper, tomatoes with liquid, currants, and thyme. Bring to a boil. Return the chicken to the skillet; reduce the heat. Cover and simmer until the chicken is tender, about 15 minutes, spooning the juices over the chicken occasionally. While the chicken is cooking, heat the almonds in a small skillet over medium heat for about 3 minutes, until slightly browned and fragrant. Sprinkle the dish with toasted almonds at serving time.

Yield: 4 servings
Serving size: 2 pieces (1/4 chicken), 1/4 Vegetables and 1/2 T. Almonds

Calories: 328
Fat: 13g
Fiber: 3g

1/3 cup corn flake crumbs
1/2 cup pecans – finely chopped
1 T. dried parsley
1/8 tsp. garlic powder
12 oz. chicken breast halves without skin – cut in 1″ slices
2 T. milk

Preheat oven to 400 degrees F. In a shallow dish combine cornflake crumbs, pecans, parsley, salt. and garlic powder. Dip chicken in milk, then roll in crumb mixture. Place in a 15x10x1 inch baking pan. Bake until no longer pink in the middle (8 minutes).

Yield: 5 Servings
Calories: 124

1/3 C. lemon juice
3 T. Dijon mustard
2 garlic cloves, minced
1 T. olive oil
1/2 tsp. white pepper
4 skinned and boned chicken breast halves
1 tsp. olive oil
1 can (14 oz) reduced-sodium fat-free chicken broth
1 tsp. cornstarch
3 T. water
3 T. orange marmalade
1 T. light margarine
1/2 tsp. salt
1/2 tsp. freshly ground black pepper
1/4 tsp. dried crushed red pepper
2 T. chopped fresh parsley
1/4 C. sliced almonds, toasted

Combine lemon juice, mustard, garlic, olive oil and white pepper. Pour into a shallow dish, and reserve 1/4 C. of the mixture. Add chicken to the dish; cover and marinate in refrigerator for one hour. Remove chicken from the marinade and discard any remaining marinade in dish. Put 1 tsp. of oil into a nonstick skillet and place over medium high heat. Add chicken to skillet and cook 8 minutes on each side, or until done. Remove chicken from skillet. Add the reserved broth mixture to the skillet and stir to mix with chicken drippings. Combine cornstarch and cold water, then add to the broth mixture. Bring to a boil, stirring constantly, for 1 minute. Stir in marmalade, margarine, salt, black and red peppers. Place chicken back in skillet and turn to coat. Sprinkle with parsley and almonds to serve.

Yield: 4 servigns

Calories: 264
Fat: 12g
Fiber: 1g

4 skinless, boneless chicken breasts
4 T. honey
finely grated lime zest and juice of 1 lemon
2 garlic cloves, crushed
1 T. Dijon mustard
2 tsp. freshly ground black pepper
1 lb baby salad potatoes

Slash each chicken breast two or three times with a sharp knife. In a shallow dish, mix the honey, lemon zest and juice, garlic, mustard and black pepper. Add the chicken and turn to coat. Leave to marinate for at least 30 minutes or preferably overnight. Preheat oven to 425*F (220*C). Arrange the potatoes and chicken in a single layer in a shallow sided roast pan and pour any excess marinade on top. Roast for 25 to 30 minutes or until the potatoes are tender and the chicken is cooked. Serve with pan juices.

Yield: 4 Servings
Serving Size: 1 Chicken Breast + 1/4 Potatoes in glaze

Calories: 339
Fat: 3g
Fiber: 2g

1 (5.25-ounce) can whole green chiles, drained
Cooking spray
1 pound ground turkey breast
1 cup chopped onion
2 tsp. chili powder
1/2 tsp. ground cumin
1/4 tsp. salt
2 garlic cloves, minced
1 (10-ounce) can diced tomatoes and green chiles, undrained
2 cups frozen whole-kernel corn, thawed
1 (16-ounce) can fat-free refried beans
1-1/2 cups (6 oz.) shredded cheddar cheese
1 cup chopped tomato
1/2 cup chopped green onions

Preheat oven to 375 degrees. Cut green chiles in half lengthwise. Arrange chiles in a single layer in an 8-inch square baking dish coated with cooking spray. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Add turkey, onion, chili powder, cumin, salt, and garlic; sauté 5 minutes, stirring to crumble. Add diced tomatoes; cook 5 minutes or until liquid evaporates. Spoon turkey mixture over chiles. Top with corn. Carefully spread beans over corn. Sprinkle cheese over beans. Bake at 375 degrees for 30 minutes. Let stand 5 minutes; top with chopped tomato and green onions.

Yield: 6 servings
Serving size: 1 1/3 cups

Calories: 344
Fat: 10.7g
Fiber: 7.4g

1/4 C. flour
1 tsp. salt
1 tsp. pepper
1/4 tsp. paprika
6 boneless, skinless chicken breast halves
2 T. Brummel and Brown Yogurt Spread (margarine)
1/2 T. minced garlic
1 large lemon, juiced
1 large lime, juiced
2 C. fresh sliced mushrooms
1 green onion, sliced
1/4 C. white wine, optional

Mix flour, salt, pepper and paprika in plastic bag. Add chicken three pieces at a time and shake well to coat. Brown chicken in skillet in melted yogurt spread (or margarine). When browned, add garlic and juice. When juice is almost gone add mushrooms and sauté for approximately 5 minutes. Add green onions and wine, if desired and cook approximately 15 minutes, until chicken is no longer pink and mushrooms have browned. Serve with rice or fresh vegetables.

Yield: 6 Servings

Calories: 165
Fat: 3g
Fiber: 1g

1 1/2 tsp curry powder
1 tsp thyme, crushed
1 stalk scallion, chopped
1 T. hot pepper, chopped
1 tsp black pepper, ground
8 cloves garlic, crushed
1 T. ginger, grated
3/4 tsp salt
8 pieces chicken, skinless (breast and/or drumstick)
1 T. olive oil
1 C. water
1 medium white potato, diced
1 large onion, chopped

Mix together curry powder, thyme, scallion, hot pepper, cayenne pepper, black pepper, garlic, ginger, onion, and salt. Sprinkle seasoning mixture on chicken. Marinate for at least 2 hours in refrigerator. Heat oil in skillet over medium flame. Add chicken and sauté. Add water and allow chicken to cook over medium flame for 30 minutes. Add diced potatoes and cook for an added 30 minutes. Add onions and cook for 15 minutes more or until meat is tender.

Yield: 6 servings
Serving size: 1/2 breast or 2 small drumsticks

Calories: 213
Fat: 6g
Fiber: 1g

2 T. light soy sauce
5 T. firmly packed brown sugar
2 3/4 T. vegetable oil
1 tsp. ground ginger
1/3 C. sherry
1 tsp. hot pepper oil
24 oz. boneless chicken breasts, skinned
16 oz. mushrooms
2 zucchini, sliced
16 oz. cherry tomatoes
4 onions, cut into 8 wedges
16 wooden or metal skewers

Combine first six ingredients in a shallow bowl. Rinse chicken and pat dry. Slice lengthwise. Wipe mushrooms with a clean, damp cloth. Place chicken, mushrooms, zucchini, tomatoes and onion in prepared mixture. Stir to coat evenly. Cover and refrigerate approximately 1 hour, turning occasionally. Meanwhile, if using wooden skewers, soak them in water for at least 30 minutes before using. Preheat broiler. Remove chicken and vegetables from marinade. Alternate chicken and vegetable pieces on skewers. Lay on broiler pan and broil 4 inches away from heat for 3 minutes. Turn over and broil and additional 3 minutes.

Yield: 8 servings
Calories: 301
Fat: 11g
Fiber: 2g

1 lb. skinned, boned chicken breast halves, cut into 1-inch pieces
1/2 lb. skinned, boned chicken thighs, cut into 1-inch pieces
2/3 C. chopped shallots
1/2 C. chopped fresh cilantro
1/4 C. chopped peeled fresh ginger
3 T. finely chopped peeled fresh lemon grass
1/2 tsp. salt
1/8 tsp. pepper
1 lb. okra pods
6 C. hot cooked long-grain rice

Preheat oven to 325°.Combine first 8 ingredients in a large bowl; stir well. Cut 1 (20-inch-long) sheet of foil; place chicken mixture on half of foil sheet. Spread into a single layer, leaving a 1-inch margin around edges of foil. Fold the other half of foil sheet over the chicken mixture. Bring edges of foil together, and fold several times to form a sealed packet. Place foil packet on a baking sheet. Bake at 325° for 45 minutes.Steam the okra, covered, 10 minutes or until crisp-tender.Remove chicken mixture from oven, and let stand 5 minutes. Spoon 2/3 C. chicken and juices over 1 C. rice; top with 1/2 C. okra.

Yield: 6 servings
Serving Size: 2/3 C. Chicken & Juice + 1 C. Rice + 1/2 C. Okra

Calories: 399
Fat: 2.8g
Fiber: 2.1g

Vegetable oil spray
4 slices whole-wheat bread for bread crumbs
1/4 C. plus 2 T. grated Parmesan cheese
1-1/2 T. finely snipped fresh Italian (flat leaf) parsley
1-1/2 tsp. paprika
3/4 tsp. garlic powder
1/2 tsp. dried thyme, crumbled
1/2 C. low-fat buttermilk
6 (4 oz. each) boneless, skinless chicken breast halves, all visible fat removed

Preheat oven to 450 degrees F. Lightly spray a rectangular baking sheet and slightly smaller cooling rack with vegetable oil spray. Put rack on baking sheet. Set aside. In a food processor or blender, process bread into fine crumbs. Pour into a shallow bowl. Stir Parmesan, parsley, paprika, garlic powder, and thyme into crumbs. Pour buttermilk into a shallow bowl. Rinse chicken and pat dry with paper towels. Dip chicken into buttermilk, shake off excess liquid, dredge in crumbs, and shake off excess crumbs. Put chicken on cooling rack. Spray each breast with vegetable oil spray. Bake for 15 minutes, turn chicken, and bake for 10 minutes, or until done.

Yield: 6 servings
Calories: 158
Fat: 3g
FIber: 0g

2 (8-ounce) boneless, skinless chicken breasts, lightly pounded
Coarse salt and cracked black pepper
2 tsp. olive oil
4 garlic cloves thinly sliced
1/2 cup orange juice
1 tsp. fresh thyme leaves

Season chicken on both sides with salt and pepper. Heat olive oil in a 10-inch non-stick pan over medium high. Add the garlic and cook until the garlic begins to turn golden, about 1 minute. Do not let the garlic burn, keep moving it around. Place the chicken on top of the garlic and cook until golden brown, about 2 minutes. Turn the chicken over and add the orange juice and thyme. Cook until the chicken is cooked through and the orange juice is slightly reduced, about 2 to 3 more minutes. Remove the chicken from the pan and place on a cutting board. Reduce the orange juice more at this time, if necessary. Slice chicken into thin strips. Pour sauce over chicken. Serve immediately.

Yield: 4 servings
Calories: 163
Fat: 3.8g
Fiber: 0g

2 T. Olive Oil
1 medium Yellow Onion, chopped
1 Green Pepper, seeded & chopped
1 stalk Celery, chopped
2 cloves Garlic, minced
4 boneless, skinless Chicken Breast Halves
1 tsp. Paprika
1/4 tsp. Cayenne Pepper
1 can (1lb.) Stewed Tomatoes
1 tsp. dried Rosemary, crumbled
1/2 tsp. dried Marjoram, crumbled
1 Bay Leaf
1 T. Flour blended with 1/4 C. Chicken broth or Water

In a heavy 12′ skillet, heat 1 T. olive oil over moderate heat. Add onion, green pepper, celery and garlic and cook, uncovered until the onion is soft, about five minutes. Remove from pan and set aside. Raise the heat to moedium high and add remaining olive oil. Sprinkle the chicken breasts all over with the paprika and cayenne pepper. Add chicken to the skillet and cook about 5 minutes, turning to brown both sides. Add half the vegetables back to the pan along with the tomatoes, rosemary, marjoram, and the bay leaf; reduce the heat and cover. Simmer chicken for 20 minutes, or until chicken is fork tender. Whisk in the flour/broth mixture and cook, stirring constantly, until the sauce has thickened (about 3 minutes). Return the remaining vegetables to the pan and heat through, another 3 minutes. Discard the bay leaf.

Yield: 4 servings
Calories: 204
Fat: 5.3g
Fiber: 1g

8 oz. uncooked tricolor rotini pasta
1/2 pound ground turkey breast
1 cup chopped onions
3 cloves garlic, minced
1 tsp. Italian herb seasoning
1 tsp. basil
8 oz. mushrooms
6 oz. tomato paste
1 cup water
1 tsp. Worcestershire sauce
1/4 tsp. salt
2 T. grated Parmesan cheese
2 T. finely chopped parsley

Cook pasta according to package directions, omitting salt, and set aside. Wipe mushrooms with a clean, damp cloth. Slice and set aside. Place turkey, onion, garlic, herbs and mushrooms in a skillet. Cover and cook over medium heat, stirring occasionally, 8 to 10 minutes or until mushrooms have released all their juices and are fully cooked. In a small bowl, whisk together tomato paste, water, Worcestershire sauce, salt, cheese and parsley. Add to skillet. Add pasta to skillet and heat thoroughly before serving.

Yield: 6 Servings
Calories: 232
Fat: 2.2g
Fiber: 2.1g

4 4oz. turkey breast fillets
1/4 C. fresh lemon juice
1 tsp. Dijon mustard
1/4 tsp. cayenne, or to taste
2/3 C. olive oil
1/4 C. dried sage, crumbled
1 lemon, cut into wedges

Place turkey between 2 sheets of plastic wrap and pound lightly with a mallet or other heavy flat object to flatten to 1/4 inch. Combine next 4 ingredients and salt to taste in a jar with a tight fitting lid. Shake vigorously until emulsified and stir in sage. Place turkey in a glass dish and cover with mustard mixture. Cover dish and marinate 25 minutes. Remove turkey and pat dry. Discard marinade. Heat a heavy nonstick skillet over medium high heat. Sauté turkey 2 minutes per side or until just cooked throughout. Serve with lemon wedges.

Yield: 4 servings
Calories: 145
Fat: 1.2g