Kristen's Recipes

1/2 – 1 C. all-purpose flour
1/2 tsp. paprika
salt and pepper to taste
1 lb. skinless, boneless chicken breast halves, pounded thin
2 T. vegetable oil
4oz. fresh mushrooms, sliced
1/4 C. lemon juice
1/2 C. chicken stock
1/4 C. White Wine
1/2 tsp. garlic powder
1 (14oz.) can artichoke hearts, drained and quartered

In a shallow bowl, mix together flour, paprika, and salt and pepper. Dredge chicken pieces in the seasoned flour. Heat oil in a large skillet over medium heat, and sauté chicken until light golden brown (about 45 seconds each side). Remove chicken from skillet, and set aside. To skillet, add mushrooms, lemon juice, and chicken stock. Simmer until a smooth, light sauce develops. Season with garlic powder. Return chicken to the skillet, and simmer until chicken is no longer pink and juices run clear. Stir in artichoke hearts, and remove from heat.

Yield: 4 Servings
Calories: 270
Fat: 7.8g
FIber: 1.6g

1/4 C. all-purpose flour
2 T. all-purpose flour
1/2 tsp. table salt
1/2 tsp. black pepper
1/4 tsp. ground nutmeg
1 pound boneless, skinless chicken breast(s), four 4 oz pieces
4 tsp. olive oil
4 medium scallion(s), very thinly sliced
2 medium garlic clove(s), minced
4 fl oz brandy
1/3 C. chicken broth, low sodium
1/2 tsp. sugar
4 items plum(s), peeled and sliced
2 nectarine(s), peeled and sliced

Combine flour, salt, pepper, and nutmeg on a sheet of wax paper. Dredge chicken in mixture to coat all over. Heat 2 tsp. oil in a nonstick skillet, then add scallions and garlic. Sauté until soft. Transfer to a plate. Heat remaining 2 tsp. of oil in skillet. Add chicken and brown 3 to 4 minutes on each side. Stir in brandy, broth and sugar, then return scallions to pan. Bring to a boil, then add plums. Reduce heat, cover and simmer until chicken is cooked through, about 5 minutes. Add nectarines and cook, stirring occasionally, until heated through.

1/3 C. Lemon Juice
2 T. reduced sodium Soy Sauce
2 T. Dijon or Spicy Brown Mustard
1 tsp. Olive or Peanut Oil
1/8 tsp. Cayenne Pepper
1 lb. boneless, skinless Chicken Breasts, cut into 3/4″ cubes

Combine all ingredients except chicken and mix well. Add the chicken cubes and toss well to coat. Cover and refrigerate at least one hour, tossing occasionally. Preheat broiler. Lightly spray broiling pan with nonstick cooking spray. Place the chicken on the rack, about one inch apart and broil 4-5 inches from the heat for 7 minutes, brushing once with the lemon-soy mixture halfway through. Turn the chicken and broil 7 minutes more, again brushing with the marinade halfway through.

Yield: 4 servings
Serving Size: About 6 chicken cubes

Calories: 156
Fat: 6g
Fiber: 0g

4 4oz. Chicken Breasts
1/4 C. Low sodium Soy Sauce
1/4 C. White Wine
1/4 C. Orange Juice
1/4 tsp. Garlic Powder
1/4 tsp. Ground Ginger

Combine last 5 ingredients and pour over chicken and marinade at least an hour, turning chicken occasionally. Place chicken in a baking dish sprayed with a little nonstick cooking spray and bake at 350 degrees for 15 minutes. Turn chicken and bake until tender, basting frequently with sauce.

Yield: 4 Servings
Serving Size: 4oz. Chicken Breast

Calories: 146
Fat: .5g
Fiber: 0g

Note: I made this again tonight after several months and I have to admit that I found it way too salty. I did throw in a T. of hoisin, which may have been part of the problem, but even with low sodium soy sauce, it was almost unbearably salty for me. However, I have been on a low sodium plan over a year; given up the salt shaker completely. I love the combonation ginger and orange though, next time I will half the amount of soy sauce that I use and see how it fares.

3 T. fresh lime juice
2 T. vegetable oil
1/4 tsp ground red pepper
4 cloves garlic, crushed
4 skinned, (4-oz.) boned chicken breast halves
1 vegetable cooking spray
2 C. water
1/2 C. diced red bell pepper
1 T. chopped purple onion
1 C. drained canned black beans
1/2 C. unsweetened orange juice
2 T. balsamic vinegar
1/4 tsp salt
1/8 tsp freshly ground black pepper
2 cloves garlic, crushed
1 fresh cilantro sprigs (optional)

Directions: Combine first 4 ingredients in a large zip-top heavy-duty plastic bag. Add chicken; seal bag, and marinate in refrigerator 8 hours, turning bag occasionally. Remove chicken from bag, reserving marinade. Coat the grill rack with cooking spray; place on grill over medium-hot coals. Place chicken on rack, and cook 10 minutes on each side or until chicken is done, basting occasionally with reserved marinade. Set aside, and keep warm. Bring water to a boil in a small saucepan; add bell pepper and onion. Cook 30 seconds; drain. Plunge into ice water; drain well. Set aside. Position knife blade in food processor bowl; add beans and next 5 ingredients. Process until smooth. Pour into a saucepan, and cook over medium heat until heated. Spoon 1/4 C. plus 1 T. bean mixture onto each of 4 serving plates. Place 1 chicken breast half on top of sauce; top each with 2 T. bell pepper mixture. Garnish with fresh cilantro, if desired.

Yield: 4 servings
Calories: 263
Fat: 7.8g
FIber: 2.3g

1 Pound Ground Turkey
1 Cup chopped sweet onion
1/2 Cup chopped green bell pepper seeded
1 Clove garlic minced
16 oz. canned crushed tomatoes drained
1 T. dried parsley
1 T. fresh cilantro
1 tsp. cumin
1/2 tsp. dried oregano
1/2 tsp. crushed red pepper flakes
1/8 tsp. black pepper
2 15-Ounce Packages refrigerated pie crusts
As needed vegetable cooking spray
As needed fresh cilantro sprigs

In large non-stick skillet over medium-high heat, sauté turkey, onion, green pepper and garlic 5 to 6 minutes or until turkey is no longer pink and vegetables are tender. Stir in tomatoes, parsley, cilantro, cumin, oregano, pepper flakes and black pepper. Reduce heat to medium and cook 10 to 15 minutes, stirring constantly, or until liquid is evaporated. Remove skillet from heat and allow to cool. Using 3-inch round biscuit cutter, cut 12 rounds from each of the four pie crusts, combining remaining crust to yield 48 rounds. Spoon heaping tsp. of filling in center of each round. Fold each pastry in half and pinch edges together to seal. Place empanadas on two cookie sheets (10 x 15-inch) lightly coated with vegetable cooking spray. Bake at 400 degrees F 15 to 20 minutes or until mini empanadas are golden brown. Garnish with additional cilantro sprigs.

Yield: 16 servings
Servings Size: 3 empanadas

Calories: 179
Fat: 12g
Fiber: 1g

Notes: The frozen pie crust that I used to calculate the nutrtional information has a total of 1760 calories and 128g of fat. You could bring down the calories/fat in this recipe by making your own crust, using a whole wheat recipe or maybe one with yogurt cheese, both of which I have around and will post at some point. The recipe without piecrust is 1099 calories and 65g of fat for the 16 servings. Add in the nutrtional values for your crust, then divide by 16.

4 4oz. boneless skinless chicken breasts
Dried Spices – Oregano, Basil, Thyme, Garlic powder
1 T. olive oil
1 onion (thinly sliced)
1 T. soy sauce
1 tsp. Worcestershire sauce
3-5 dashes Tabasco sauce (to taste)

Preheat oven to 375 degrees F. In baking dish, pour 1/2 T. olive oil (originally the recipe called for 1 T. oil here and 1 T. to brown, I used 1/2 T. in each place). Add soy sauce, Worcestershire sauce and Tabasco. Toss in onions and mix until coated. Rinse chicken, dry lightly and sprinkle with oregano, basil, thyme and/or garlic powder as desired to your taste. In frying pan, heat remaining olive oil. Brown chicken. Place chicken on top of onion mixture. Cover with foil and place in oven. Bake 20-30 minutes until chicken is done (the thicker the pieces, the longer you will need to cook it). Remove foil and let chicken brown a bit more (maybe 5 more minutes). Serve chicken with onions and sauce over top.

Yield: 4 servings
Serving Size: 4oz. Chicken & 1/4 Onion Glaze

Calories: 160
Fat: 4g
Fiber: 0g

Notes: I use foster farms brand chicken, which are well trimmed and about 112 calories for each 4oz. breast. The original recipe called for 2 T. of oil. I halved this and it turned out fine with plenty of flavor, although I do use a very good extra virgin olive oil. Better to spend more and get better flavor for less when it comes to fats, I figure! Anyway, 1 T. was more than enough for 4 breasts. I also use reduced sodium soy and hot sauces since I am watching my sodium intake.

This recipe was actually very simple and fast, and had a lot of flavor. I served it with plain mashed potatoes and poured some of the onion and juice over the top of the potatoes since mashed potatoes without whole milk and butter are pretty bland. With a salad and a hot veggie this was quite a filling, tasty and healthy dinner.

4 boneless chicken breast halves
2 T. vegetable oil
3/4 cup Hot Mango Chutney
1/2 cup dry white wine, or chicken broth
2 cloves garlic, finely chopped
1/2 tsp. salt
1/2 tsp. curry powder
1/4 cup flour

Coat chicken lightly with flour. Heat vegetable oil in large skillet over medium-high heat. Add chicken; cook for 2 to 3 minutes on each side or until browned. Combine chutney, wine, garlic, salt and curry powder in medium bowl; pour over chicken. Reduce heat to low; cover. Cook, stirring occasionally, for 20 to 25 minutes or until chicken is no longer pink in center. Remove chicken. Increase heat to medium-high. Cook sauce, stirring frequently, for 1 to 2 minutes or until slightly thickened. Pour sauce over chicken before serving. Serves 4.

4 Chicken breasts
1/2 cup plain nonfat yogurt
1/4 mango and paw paw chutney
2 T. wholegrain mustard
1 T. Worcestershire sauce
1 T. lemon juice
1 T. apricot jam
pinch of salt

Prepare chicken by removing excess fat and place chicken in flat baking tray. Mix all other ingredients together and pour over chicken. Marinated in fridge for at least an hour. prepare BBQ hot plate or grill with oil. When plate is hot put on chicken and grill for five minutes each side or until cooked. Cooking time will depend on thickness of each breast.

1/3 cup reduced-sodium soy sauce
1/4 cup fresh lemon juice
1/4 cup honey
1/2 tsp. hot pepper sauce
1-1/2 tsp. cornstarch
1 T. water
2 tsp. canola oil, divided
4 skinless, boneless chicken breast halves (about 4 oz. each), cut into 1-inch cubes
1/4 cup chopped green onions
3 cloves garlic, minced
2 medium red bell peppers, slice (about 2 cups)
2 medium yellow bell peppers, diced (about 2 cups)
1 cup broccoli flowerets
1 medium carrot, chopped (about 1 cup)

In a small bowl, combine soy sauce, lemon juice, honey, and hot pepper sauce. Mix well. In another small bowl, combine cornstarch and water. Mix well. In a large nonstick skillet or wok, heat 1 tsp. oil over medium-high heat until hot but not smoking. Add chicken; stir-fry, until no longer pink, about 4 minutes. Place chicken on a plate. Cover with foil to keep warm. Add remaining oil to skillet. Add green onions and garlic; stir-fry for 15 seconds. Add red peppers, yellow peppers, broccoli, and carrot. Stir-fry for 3 minutes. Add soy sauce mixture. Bring mixture to a boil. Return chicken to skillet. Stir in cornstarch mixture. Cook, stirring constantly, for 1 minute. Serve immediately.

Yield: 4 Servings

Calories: 284
Fat: 4 g

2 jumbo onions (about 1 pound each)
1 pound medium-size red potatoes
9 medium-size chicken thighs (about 3 pounds)
1 T. olive or salad oil
1 cup chicken broth
1/3 cup dry white wine
1 tsp. dried thyme leaves
1/2 tsp. coarsely ground black pepper
8 Kalamata olives or ripe olives
1 small bunch spinach

Slice onions. Cut potatoes into 2-inch chunks. Remove skin and fat from chicken thighs. In nonstick 12-inch skillet over high heat, in hot olive or salad oil, cook chicken thighs until browned on both sides. Add onions, potatoes, chicken broth, white wine, thyme, black pepper, and olives; over high heat, heat to boiling. Reduce heat to low; cover and simmer about 20 minutes or until juices run clear when chicken is pierced with a knife and vegetables are tender. Stir in spinach; cook 1 to 2 minutes until spinach just wilts.

Yield: 6 Servings

Calories: 285
Fat: 8g

3 skinless, boneless chicken breast halves (about 12-oz.), cut into strips
1 tsp. Italian seasoning
1 14-1/2-ounce can Chicken Broth or Vegetable Broth
1 14-1/2-ounce can pasta-ready diced tomatoes, undrained
1-1/2 cups instant white or brown rice
1 cup halved zucchini slices (approx. 1 small zucchini)

Lightly spray 10-inch nonstick skillet with no-stick cooking spray. Stir-fry chicken with Italian seasoning over medium-high heat 3 minutes or until chicken is no longer pink. Stir IN broth, tomatoes, rice and zucchini. Bring to a boil; reduce heat. Simmer 5 minutes, stirring occasionally. Remove from heat. Cover; let stand 5 minutes or until most of liquid is absorbed.

Yield: 4 Servings

Calories 280
Fat 1g
Fiber 3g

3 skinless, boneless chicken breast halves (about 12-oz.), cut into strips
1 tsp. dried basil
3 cups cut-up vegetables (red and yellow bell peppers or broccoli) or 16-ounce bag frozen Italian-style vegetables
1 14-1/2-ounce can Chicken Broth
1/4 cup all-purpose flour
1/2 cup nonfat sour cream
2 T. grated Parmesan cheese
Hot cooked spinach linguine or other pasta, if desired

Lightly spray 4-quart saucepan with no-stick cooking spray. Stir-fry chicken with basil over medium-high heat 3 minutes or until chicken is no longer pink. Stir in vegetables; continue cooking 3 minutes. Combine broth and flour until smooth. Stir into chicken mixture. Bring to a boil; reduce heat. Simmer 3 minutes, stirring frequently. Remove from heat. Stir in nonfat sour cream and Parmesan cheese. Serve over pasta. If desired, garnish with a small amount of additional Parmesan cheese.

Yield: 4 servings

Calories 190
Fat 2g
Fiber 2g

1 Whole small Roasting Chicken
1 lg. Onion, thinly sliced
2 C. Shredded Zucchini (about 1/2 pound)
1/2 C. grated Carrot
2 cloves Garlic, minced2 T. Olive OIl
1 1/2 tsp. dry Tarragon
2 T. + 2 tsp. Lemon Juice
1/2 tsp. lemon zest
salt & pepper to taste

Heat oven to 375. sauté onion, zucchini, carrot, and one clove garlic in chicken stock until it is soft, but not browed. Stir in 1//2 tsp tarragon, 2 tsp. lemon juice, lemon peel; salt & pepper to taste. Set aside and let cool. Stuff chicken with cooled vegetable mixture. Mix all remaining ingredients. Roast chicken for 1 – 1 1/2 hours, basting frequently with oil mixture until temperature of thickest part of the breast reaches 170 degrees. Cover with foil if skin browns too quickly.

2 C. Cattavelli or other chunky pasta shape
2 1/2 oz. Sweet Italian Turkey Sausage, casing removed
1 C. Marinara Sauce
1/2 C. part-skim Ricotta, room temperature
1/4 C. chopped Parsley
3 T. Parmesan Cheese
Pepper

Cook pasta, drain, and set aside; keep warm. Heat a nonstick skillet over medium-high heat. Crumble in sausage and cook until browned; drain off fat and stir in sauce. Reduce heat to low and simmer five minutes. Combine the ricotta, parsley, parmesan and pepper in a small bowl. To assemble toss the hot pasta with the sauce and sausage; top each serving with a dollop of the cheese.

1 C. 258 calories, 8g fat, 3g fiber

2 T. EE Olive Oil
4 boneless, skinless Chicken Breasts
1 lg. Onion, sliced
2 cloves Garlic, minced
1 T. fresh Rosemary leaves, chopped
1/2 C. Chicken Broth
Salt & Pepper

Heat the oil in a large skillet over medium heat. Sauté the chicken breasts in the oil for 4 minutes, then turn them over and add the onion. Cover and cook for 3 minutes longer, stirring occasionally. Add the garlic, rosemary, and brother. Cover and cook until the onion is tender-crisp, about 5 minutes longer, stirring occasionally. Season with salt and pepper.

Yield: 4 servings
Calories: 217
Fat: 8g
Fiber: 1g

3/4 pound Italian turkey sausage
1/2 cup finely chopped onion
1 tsp. finely minced garlic
1/2 mushrooms, thinly sliced
2 cups chopped, canned Italian tomatoes
3 oz. tomato paste
1 tsp. dried oregano
1 tsp. dried basil
2 T. finely chopped parsley
1/4 tsp. fennel seeds
Crushed red pepper flakes
Salt
Freshly ground pepper
9 lasagna noodles, cooked according to package directions
1/2 pound part skim (or fat free) mozzarella, shredded
1/2 pound low fat (or fat free) cottage cheese
1 cup shredded Parmesan

In a large pot over medium heat, brown the sausage until it is no longer pink, breaking the pieces with the back of a fork. Add the onion, garlic, and mushrooms, and sauté, stirring, for about 5 minutes. Add the tomatoes, the tomato paste, 1/4 cup water, and all the seasonings. Reduce the heat to a simmer, cover and cook for 1 to 1 1/2 hours, stirring occasionally. The sauce can be made ahead and refrigerated or frozen. Preheat oven to 350 degrees. Lightly spray a 7×11-inch baking dish with oil. Coat the dish with a little of the sauce. Cover with 3 noodles and cover the noodles with half of the mozzarella, then half the cottage cheese; sprinkle with a third of the Parmesan. Spoon on just enough sauce to cover. Repeat with noodles, cheeses, and sauce. End with a third layer of noodles, sauce, and the remaining Parmesan. Bake covered for 30 minutes. Uncover and bake 15 minutes longer. Let it stand 10 minutes before cutting.

1/2 lb. hot Italian turkey sausage, sliced 1/4 inch thick
1 can (14 1/2 oz) Del Monte Diced Tomatoes with Garlic & Onion
1 1/4 C. chicken broth
1 C. uncooked long grain rice
1 can (15 1/4 oz.) Sweet Peas, drained (I may try 1 C. frozen, i hate canned peas)
1/4 lb. raw medium shrimp, shelled and deveined

Brown sausage in large skillet; drain. And tomatoes, broth and rice, bring to boil. Cover and simmer 25 minutes, adding peas and shrimp during last 8 minutes. Garnish with sliced green onion, if desired.

Yield: 4 servings
Calories: 320
Fat: 6.1g
Fiber: 3.5g

4 half boneless chicken breasts, skinned
1 T. olive oil
1/2 tsp. rosemary, crushed
12 small black ripe pitted olives (optional)
1 can (14 1/2oz) Del Monte Diced Tomatoes with Basil, Garlic and Oregano
1 green pepper, cut in thin strips
1 large carrot, cut in 3-inch julienne strips

Brown chicken in oil in skillet. Sprinkle with rosemary: salt and pepper to taste, if desired. Add remaining ingredients; bring to boil. Cover and cook 3 minutes over medium heat. Uncover, cook over medium-high heat 5 minutes or until thickened.

Yield: 4 servings
Calories: 204
Fat: 7.3g
Fiber: 1.5g

1 T. chicken broth (more if needed)
1 small onion, chopped
8 skinless chicken thighs
2/3 C. ketchup
1/3 C. brown sugar
1 1/2 T. cider vinegar
1 tsp. dry mustard
2 C. fresh or frozen cranberries

sauté the onion 8 to 10 minutes in the chicken broth. Add more broth if necessary. Place the chicken in one layer in a baking pan. Pour onion mixture over chicken and bake for 25 minutes at 375 degrees F. Pour sauce mixture over top and bake an additional 20 minutes.

Yield: 4 servings
Serving Size: 2 thighs + 1/4 sauce

Calories: 346
Fat: 6.2
Fiber: .8g

4 (6-8 oz. each) boneless, skinless chicken breasts
4 slices (thin) prosciutto
2 slices (thin) Mild Provolone, halved
1 C. Fresh Spinach
1/2 C. matchstick carrots
1 bag (12 oz) Artichoke Hearts, thawed
Kitchen string
Flour
4 T olive oil
1 C. chicken broth
1 jar (16 oz) Artichoke Pizza Toppers

Place chicken breasts, smooth side up in a plastic food storage bag. lb. both sides of breast with meat tenderizer mallet to even thickness (about 1/4 inch). (For best results, start in center, pounding outwards.) Place 1 slice prosciutto and half slice cheese on each breast. Layer spinach, carrots and 1/2 bag artichoke hearts in equal amounts atop each breast. Carefully roll chicken breasts, long side to long side, into log-shaped rolls (roulades). Tie each roulade securely with 3 pieces kitchen string; dust each lightly with pan searing flour. Heat oil in braising pan on MEDIUM-HIGH. When oil begins to smoke faintly, add meat to pan. When lightly browned, turn; continue browning on all sides. Add remaining artichokes, chicken broth and pizza topper. Cover; reduce heat to MEDIUM-LOW. Simmer about 20 min; remove cover. Simmer 10 min. Remove meat from pan; cut off strings and remove. Slice roulades into discs; serve with sauce. Option: Top with shredded Asiago cheese.

Yield: 6 servings
Serving Size: 4 oz. roulade slices with 1/2 C. sauce

Calories: 310
Fat: 15g
Fiber: 4g

1/4 C. low-salt chicken broth
3 T. balsamic vinegar
2 tsp. honey
1/4 tsp. salt
1/4 tsp. pepper
1 pound turkey breast cutlets – 1/4 inch thick
2 tsp. olive oil
Cooking spray
2 garlic cloves – minced
2 C. red, yellow and green bell peppers, seeded – cut into strips

Combine the first 3 ingredients in a bowl, and set aside. Sprinkle salt and pepper over both sides of turkey; set aside. Heat oil in a large nonstick skillet coated with cooking spray over medium-high heat until hot. Add garlic; sauté 30 seconds. Add turkey; cook 2 minutes on each side or until done. Remove turkey from skillet; set aside, and keep warm. Reduce heat to medium. Add bell pepper; sauté 2 minutes. Add broth mixture to skillet; cook 30 seconds, stirring constantly. Spoon sauce over turkey.

Yield: 4 servings
Serving size: 3 1/2 oz. cooked turkey and 1/3 C. glazed peppers

Calories: 170
Fat: 3g
Fiber: 0g

2 T. Kraft 100% Grated Parmesan Cheese
2 tsp. chili powder
4 small boneless skinless chicken breast halves (lb)

Mix cheese and chili powder in pie plate. Add chicken; turn to evenly coat all sides. Place chicken on ungreased baking sheet. Bake at 350 for 30 minutes or until chicken is cooked through.

Yield: 4 servings
Calories: 150
Fat: 4g
FIber: 0g