Kristen's Recipes

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

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.