Kristen's Recipes

1 T. butter
1 T. vegetable oil
8 (2-oz.) turkey cutlets
1/2 tsp. salt
1/4 tsp. freshly ground black pepper
1/4 C. all-purpose flour
1 C. fresh orange juice
2 tsp. Dijon mustard
1/3 C. dried cranberries

Melt butter and oil in a large nonstick skillet over low heat. While butter melts, sprinkle cutlets with salt and pepper. Place flour in a shallow dish. Dredge cutlets in flour; shake off excess flour. Increase heat to medium-high; heat 2 minutes or until butter turns golden brown. Add cutlets to pan; cook 2 minutes on each side or until golden brown. Remove cutlets from pan; keep warm. Add juice, mustard, and cranberries to pan, scraping to loosen browned bits. Bring to a boil; cook until reduced to 2/3 C. (about 5 minutes). Serve sauce over cutlets.

Yield: 4 servings
Serving size: 2 cutlets and about 2 1/2 T. sauce

Calories: 271
Fat: 7.4g
Fiber: 1.2g

3 chicken breast halves, skinned and boned
1 tsp. Oil
3 C. green cabbage, cut in 1/2-inch slices
1 T. cornstarch
1/2 tsp. ground ginger
1/4 tsp. garlic powder
1/2 C. water
1 T. soy sauce

Cut chicken breast halves into strips. Heat oil in fry pan. Add chicken strips and stir fry over moderately high heat, turning pieces constantly, until lightly browned (about 2-3 minutes). Add cabbage; stir fry 2 minutes until cabbage is tender-crisp. Mix cornstarch and seasonings; add to water and soy sauce, mixing until smooth. Stir into chicken mixture. Cook until thickened and pieces are coated, about 1 minute.

Yield: 4 servings
Calories: 135
Fat: 2g
Fiber: .5g

Filling:
1/4 C. chopped onion
1/2 lb. ground turkey
Cooking spray
2 C. finely shredded cabbage
1/2 tsp. freshly ground black pepper
1/4 tsp. salt

Dough:
1/4 C. sugar
1 package dry yeast (about 2 1/4 tsp.)
1/2 C. warm water (100° to 110°)
1/2 C. 1% low-fat milk
1/4 C. vegetable oil
3/4 tsp. salt
2 large eggs, lightly beaten
4 C. bread flour, divided

To prepare filling, cook the onion and turkey in a large nonstick skillet coated with cooking spray over medium-high heat until turkey is browned, stirring to crumble. Add cabbage; cook until cabbage wilts, stirring constantly. Stir in pepper and 1/4 tsp. salt. Cover and chill. To prepare dough, dissolve sugar and yeast in warm water in a large bowl; let stand 5 minutes. Stir in milk, oil, 3/4 tsp. salt, and eggs. Lightly spoon flour into dry measuring C.; level with a knife. Add 3 1/2 C. flour to yeast mixture, and stir to form a soft dough. Turn dough out onto a lightly floured surface. Knead until smooth and elastic (about 8 minutes); add enough of the remaining flour, 1 T. at a time, to prevent dough from sticking to hands (dough will feel tacky). Place dough in a large bowl coated with cooking spray, turning to coat top. Cover and let rise in a warm place (85°), free from drafts, 1 hour or until doubled in size. (Gently press two fingers into dough. If indentation remains, dough has risen enough.) Punch dough down; cover and let rest 5 minutes. Divide dough in half. Roll each half into a 10 1/2 x 7-inch rectangle on a lightly floured surface. Cut each rectangle into 6 (3 1/2-inch) squares. Working with 1 portion at a time (cover remaining dough to keep from drying), spoon about 1/4 C. filling into center of each portion, and bring 2 opposite corners to center, pinching points to seal. Bring remaining 2 corners to center, pinching points to seal. Pinch 4 edges together to seal. Place the bierocks, seam sides down, on a large baking sheet covered with parchment paper. Cover and let rise for 20 minutes. Preheat oven to 375°. Uncover bierocks. Bake at 375° for 15 minutes or until bierocks are browned on the bottom and sound hollow when tapped. Remove bierocks from pan, and cool on wire racks. Note: To freeze, cool completely, and wrap individually in foil. Place wrapped bierocks in a heavy-duty zip-top plastic bag; freeze for up to 3 months. To reheat, thaw in the refrigerator. Place foil-wrapped bierocks in a preheated 350° oven for 15 minutes.

Yield: 12 servings
Serving size: 1 bierock

Calories: 244
Fat: 7.4g
Fiber: 1.6g

6 dried Black Mission figs
1 C. fat-skimmed chicken broth
1 tsp. ground coriander
1 tsp. dry mustard
4 boned, skinned chicken breast halves (4 to 6 oz. each)
1 T. olive oil
1 onion (about 8 oz.), peeled and chopped
1 T. all-purpose flour
1/3 C. dry sherry
1/4 C. balsamic vinegar
Thinly sliced fresh chives
Salt and pepper

Cut figs into quarters and place in a small bowl; cover with hot water and soak until soft, about 15 minutes. Lift figs from liquid and place in a blender or food processor. Add 1/3 C. of the soaking liquid (discard remainder) and the broth, coriander, and dry mustard; whirl until smooth. Rinse chicken and pat dry. Set a 10- to 12-inch nonstick frying pan over high heat. When hot, add 1 1/2 tsp. olive oil and tilt pan to coat bottom. Add chicken in a single layer and cook, turning once, until browned on both sides, 4 to 6 minutes total. Transfer to a plate. Reduce heat to medium-high. Add remaining 1 1/2 tsp. oil and onion; stir often until onion is limp and beginning to brown, 2 to 3 minutes. Add flour and stir to coat onion. Add fig mixture and stir until boiling. Return chicken to pan. Cover and simmer over low heat until chicken is no longer pink in center of thickest part (cut to test), 5 to 7 minutes. With tongs, transfer chicken to plates. Stir sherry into sauce. If desired for a smoother sauce, pour through a fine strainer into a bowl. Spoon sauce equally over chicken, then drizzle each portion with 1 T. vinegar. Sprinkle with chives and add salt and pepper to taste.

Yield: 4 servings
Calories: 255
Fat: 5.2g
Fiber: 2.2g

8 oz. green beans, rinsed, ends trimmed, and any strings removed
2 tsp. salad oil
2 cloves garlic, peeled and minced
2 green onions (including green tops), rinsed and thinly sliced
2 serrano or other hot red or green chilies, rinsed, stemmed, and thinly sliced crosswise into rings (see notes)
1 lb. ground turkey breast
2/3 C. fat-skimmed chicken broth
2 T. firmly packed brown sugar
2 T. Asian fish sauce (nam pla or nuoc mam)
1 T. soy sauce
2 tsp. pepper
1 C. chopped fresh Thai or sweet basil leaves
1/4 C. roasted cashews
4 C. hot cooked jasmine rice

In a 3- to 4-quart pan over high heat, bring 2 quarts water to a boil. Add green beans and cook just until they turn bright green and are tender-crisp, 30 seconds. Drain and immediately rinse under cold running water until cool to touch. Cut beans diagonally into 1-inch lengths. Pour oil into a 12-inch nonstick frying pan or 14-inch wok over high heat. When hot, add garlic, half the green onions, and half the chilies. Stir until fragrant, 1 minute. Add ground turkey and stir frequently until very little pink remains and turkey is crumbly, about 5 minutes. Meanwhile, in a 2-C. glass measure, mix chicken broth, brown sugar, fish sauce, soy sauce, and pepper. Pour over turkey mixture and stir until liquid is partly evaporated and turkey is no longer pink in center of thickest pieces (cut to test), about 4 minutes. Stir in green beans and 3/4 C. chopped basil. Pour into a serving bowl and sprinkle with the remaining basil, green onions, and sliced chilies. Top with the cashews. Serve alongside hot cooked jasmine rice.

Yield: 6 servings
Calories: 410
Fat: 5.3g
Fiber: 1.8g

2 tsp. each Honey, Ketchup and Soy Sauce
1 tsp. freshly squeezed Lemon Juice
1/2 tsp. grated pared Ginger Root
1 Garlic Clove, minced
5 oz. skinned and boned Chicken Breast, cut into 1 inch cubes
1 C. hot cooked Rice

Using a wire whisk, in a small bowl combine honey, ketchup, soy sauce, lemon juice, ginger root and garlic. In 8 inch microwavable glass pie plate arrange chicken cubes. Pour honey mixture over chicken; cover with plastic wrap and refrigerate for 30 minutes. Vent plastic wrap and microwave chicken on HIGH (100%) for 2 minutes, stirring halfway through cooking. Let stand for 1 minute, until chicken is cooked through. Serve chicken mixture over rice.

Yield: 2 servings
Calories: 202
Fat: 1g
Fiber: 1g

2 chicken cutlets (4 oz. each) lb.ed to 1/4″ thickness
2 T. all purpose flour
1 tsp. each margarine and olive oil
1 C. sliced mushrooms
1/4 C. evaporated skim milk
2 T. half & half
1/2 oz. Parmesan
1 T. chopped freh parsley
dash of pepper

On wax paper, dredge cutlets in flour, coating both sides. In skillet combine margarine and oil and heat until margarine is melted; add cutlets and cook over med-high heat, turning once until lightly browned, 2-3 minutes on each side. transfer chicken to plate and set aside. In same skillet, sauté mushrooms over high heat stirring frequently until tender crisp, 1-2 minutes. Stir in milk and half & half. Reduce heat to med-low and cook, stirring frequently, 1-2 minutes. Stir in remaining ingredients and cook until cheese melts. Return chicken to pan and heat 1-2 minutes. Serves 2.

Yield: 2 servings
Calories: 276
Fat: 10g
Fiber: 1g

2 tsp. margarine
2 tsp. olive or vegetable oil
4 thin chicken cutlets (1/4 lb. each)
1 tsp. onion powder
1/2 C. evaporated skimmed milk
1/4 C. half & half
6 large pitted black olives
2 T. grated parmesan cheese
2 slices crisp fried bacon
2 dashes white pepper

In a 10″ nonstick skillet, combine margarine and oil and heat until melted. Add chicken and cook over medium heat, turning once, until cooked through and lightly browned, 2-3 minutes per side. Transfer to a plate ans set aside. In the same skillet, cook milk, onion powder, half and half, and juices from chicken until small bubbles appear. Stir in remaining ingredients and cook until cheese melts and mixture thickens, 1-2 minutes. Return chicken to skillet and cook until chicken is heated through 1-2 minutes longer.

Yield: 4 servings
Calories: 261
Fat: 11g
Fiber: 1g

1 1/3 pounds (4 medium) potatoes, sliced 1/3 inch thick
1 pound boned and skinned chicken breasts, cut into 1/2-inch strips
2 T. vegetable oil
1 red apple, cored and cut into 1/3-inch wedges
1/3 cup sliced green onions
1 T. cider vinegar
1 T. honey
1 T. prepared yellow mustard
Salt and pepper, to taste

Place potatoes in shallow 1 1/2- to 2-quart microwave-safe dish. Cover with plastic wrap, venting one corner. Microwave on HIGH 8 to 10 minutes until just tender. While potatoes cook, in 12-inch skillet over high heat toss and brown chicken in oil 3 minutes. Add apple; toss 2 minutes. Add potatoes; toss about 5 minutes until potatoes are lightly browned. In small bowl mix vinegar, honey and mustard. Drizzle over contents of skillet. Add green onions. Toss 2 minutes. Season with salt and pepper.

1 1/2 pounds boneless chicken breasts, cut in 1/2-inch cubes
2 T. flour
2 T. fish sauce
2 T. dark soy sauce, divided
1 piece fresh ginger root, peeled, 1 1/2 inches long
2 chili peppers, chopped
1 T. vinegar
1 T. sugar
1 lime, peel grated, juiced
3 C. nappa cabbage, chopped
4 green onions, chopped
1/4 C. mint, chopped fresh

In medium bowl place chicken. Sprinkle with flour, turning to coat. Add fish sauce and 1 T. of the soy sauce; set aside. Place ginger in blender or food processor and mince, about 30 seconds; add chilies, remaining 1 T. soy sauce, vinegar, sugar and 1/2 tsp. grated lime peel. Blend or process for about 1 minute; set aside. Into heated wok or Dutch oven over high heat, pour oil. Add chicken, onion and cabbage, stir frying about 4 minutes until chicken turns white. Pour ginger sauce mixture over chicken and continue to stir fry over high temperature until sauce thickens, about 2 minutes. Sprinkle with lime juice and top with mint.

1 (4-pound) fresh or thawed whole roasting chicken
2 T. low sodium Soy Sauce
2 tsp. dry sherry
1 tsp. vegetable oil
1 large clove garlic, pressed
1/2 tsp. fennel seed, crushed
1/2 tsp. ground ginger
1/4 tsp. sugar
1/8 tsp. ground cloves

Pierce chicken thoroughly with fork; place, breast side up, in shallow, foil-lined roasting pan. Combine remaining 8 ingredients; brush cavity and skin thoroughly with mixture. Roast in 325-degree F oven 1 hour and 45 minutes, or until meat thermometer inserted into thigh registers 180 degrees F, brushing chicken occasionally with remaining sauce mixture during last 40 minutes of roasting time. Remove chicken from oven; let stand 10 minutes before carving.

2 Whole Chicken Breasts, skinned and cut into 2″ pieces
1 T. Vegetable Oil
1 Zucchini, thinly sliced
1 large Carrot, pared and thinly sliced
1 Red Bell Pepper, cleaned and thinly sliced
3 Green Onions, cut itnto 2″ pieces
1 T. Soy Sauce
Flour
Salt and Pepper
free drops Sesame Oil

Dredge chicken pieces in flour. Heat vegetable oil in skillet over medium heat. Add chicken, cover and cook 3-4 minutes. Remove chicken from pan and set aside. Stir in zucchini and carrot; season well. Cover and cook 6 minutes over medium heat, stirring occasionally. Add red pepper, green onions, soy sauce and sesame oil. Retuen chicken to pan, cover and cook 3 minutes. Serve.

Yield: 4 servings
Calories: 231
Fat: 7g
Fiber: 2.8g

4 (6-oz.) skinned chicken breast halves
2/3 C. fresh lime juice, divided
1/2 tsp. ground cumin
1/2 tsp. chili powder
1/4 tsp. salt
1/4 tsp. ground red pepper, divided
1 olive oil-flavored vegetable cooking spray
1 (16-oz.) package frozen corn with peppers and onions, thawed
2 tsp. chopped fresh cilantro
8 fresh cilantro sprigs (optional)

Place chicken in a heavy-duty, zip-top plastic bag. Reserve 1 T. lime juice; pour remaining juice over chicken. Seal bag; shake to coat chicken. Marinate in refrigerator 1 hour; turn bag occasionally. Combine cumin, chili powder, salt, and 1/8 tsp. red pepper in a small bowl. Remove chicken from marinade, discarding marinade. Sprinkle chicken with cumin mixture. Coat rack of a broiler pan with cooking spray. Place chicken, skinned sides down, on rack; broil 8 inches from heat (with electric oven door partially opened) 25 minutes. Turn chicken, and broil 15 additional minutes or until done. Set chicken aside, and keep warm. Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add corn mixture and remaining 1/8 tsp. pepper; sauté until corn is lightly browned and tender. Spoon corn mixture onto individual serving plates; top with chicken. Drizzle with reserved 1 T. lime juice; sprinkle with chopped cilantro. Garnish with cilantro sprigs, if desired.

Yield: 4 servings
Calories: 237
Fat 4.1g
Fiber 1.5g

1 large red bell pepper, cut into 4 wedges
2 tsp. olive oil
4 (1/2-inch-thick) turkey breast cutlets (about 1 pound)
2 tsp. chopped fresh sage
1/2 tsp. salt
1/4 tsp. black pepper
1/2 cup (2 oz.) shredded part-skim mozzarella cheese
1/4 cup dry Marsala or Madeira
1/4 cup fat-free, less-sodium chicken broth
2 tsp. butter
Fresh sage leaves (optional)

Preheat broiler. Place bell pepper wedges, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 10 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 10 minutes; peel. Heat oil in a large nonstick skillet over medium heat. Sprinkle turkey with sage, salt, and pepper. Add turkey to pan; cook 2-1/2 minutes on each side or until browned. Top each cutlet with 1 bell pepper piece and 2 T. cheese. Add Marsala and broth to pan. Cover and cook 45 seconds or until cheese melts. Remove turkey from pan with a slotted spoon. Bring Marsala mixture to a boil; cook until reduced to 1/4 cup (about 1-1/2 minutes). Remove from heat; add butter, stirring with a whisk until well blended. Serve with turkey; garnish with sage leaves, if desired.

Yield: 4 servings
Serving size: 1 turkey cutlet and 1 T. sauce

CaloriesL 239
Fat: 8g
Fiber: 1g

4 skinless, boneless chicken breast halves cut into 1 1/2 to 2 inch cubes or strips
1 T. fajita seasoning
1/4 tsp garlic powder or 1 fresh clove, chopped
1 C. Salsa
1 can drained and rinsed black beans
1/4 cup light sour cream
1 cup light or 50% less fat shredded cheddar cheese

Preheat oven to 350 degrees. Spray a large skillet with non-stick spray. Over medium low heat, cook chicken sprinkled with fajita seasonings and garlic powder until browned and cooked through. Transfer chicken to a large bowl. Add salsa, beans, salt and light sour cream. Transfer to a 2 quart baking dish. Sprinkle top with cheese. Bake for 30 minutes or until cheese is bubbly and lightly browned. Let cool for 5 minutes.

1 T. sugar
1 T. low-sodium soy sauce
1 T. chopped peeled fresh ginger
1 tsp. ground cinnamon
1 tsp. pepper
1/2 tsp. fennel seeds, crushed
1/4 tsp. salt
1 garlic clove, crushed
4 (4-ounce) skinned, boned chicken breast halves
2 T. all-purpose flour
1 large egg white, lightly beaten
2 T. sesame seeds
2 tsp. vegetable oil
2 T. water
1 T. fresh lemon juice
1 T. low-sodium soy sauce

Combine the first 8 ingredients in a large zip-top plastic bag, and add the chicken. Seal bag and marinate in refrigerator 8 hours. Remove chicken from bag; dredge in flour. Dip chicken in egg white; sprinkle with sesame seeds. Heat the oil in a large nonstick skillet over medium-high heat. Add chicken, and cook 4 minutes on each side or until done. Combine the water, lemon juice, and 1 T. soy sauce, and drizzle the mixture over chicken.

Yield: 4 servings
Serving size: 1 chicken breast half and 1 T. sauce

Calories: 211
Fat: 6g

4 skinless, boneless chicken breasts
1 C. Heinz Salt-Free ketchup
12 oz Diet Soda

Layer chicken at the bottom of a skillet. Pour the ketchup and soda over the chicken. Bring to a boil, then reduce heat. Cook covered 30-45 minutes or until chicken is cooked through.

2 lbs chicken pieces, skinned
1 oz breadcrumbs
1/2 tsp. paprika
1/4 tsp. salt
1/4 tsp. thyme
1/4 tsp. marjoram
1/4 tsp. celery seed
Black pepper to taste

Mix all dry ingredients together in a large bowl. Brush chicken pieces with water to moisten. Dredge the chicken pieces with the mixture and arrange on a non-stick baking tray. Bake at 375 degrees for 45 minutes until crisp on the outside and cooked inside.

3 Red Peppers
2 Onions
3 Garlic
1 T. Oil
Pinch Cayenne pepper
2 T. Tomato paste
3/4 C. Dry white wine or chicken stock
4 Boneless skinless Chicken breasts
Ffreshly ground pepper
Chopped chives
Parmesan cheese

Cut the peppers in half vertically. Remove the seeds and grill on oven tray until the skins blister. Remove from oven, cool and remove the skins. Crush and peel the garlic. Heat oil in a frying pan and sauté onion and garlic until onion is clear. Place roasted peppers, onion, garlic, cayenne pepper and tomato paste in a blender or food processor and puree. Pour in the wine and pulse to blend. Place chicken in a shallow casserole dish. Pour over pepper mixture. Cover and cook at 180C.for 20 – 25 minutes or until chicken is cooked. Season with pepper. Garnish with shaved parmesan cheese and chives.

2 T. sesame seeds
1 T. Worcestershire Sauce
1 T. water
1 tsp. sugar
1 tsp. chili powder
1/4 tsp. garlic powder
1 pound fresh boneless, skinless chicken breasts, cut in 1-inch cubes

In a small bowl, combine sesame seeds, Worcestershire sauce, water, sugar, chili powder and garlic powder. Add chicken to sauce; toss to coat evenly. Spread out on a broiling pan and broil for 10 minutes, turning once to brown both sides.

1 1/2 pounds fresh boneless, skinless chicken thigh cutlets
1 can (8-oz.) tomato sauce
3 T. Orange Marmalade
1 T. minced dried onion
1 tsp. vinegar
1 tsp. Worcestershire Sauce
1/4 tsp. garlic powder
1/8 tsp. hot pepper sauce
1/8 tsp. salt
1/8 tsp. ground black pepper

Preheat oven to 350°F. Spray a 7×11-inch baking pan with nonstick cooking spray. Place chicken in prepared pan; set aside. In a small bowl combine tomato sauce, marmalade, onion flakes, vinegar, Worcestershire sauce, garlic powder, hot sauce, salt and pepper. Spread half of the sauce over chicken. Bake chicken, uncovered, for 1 hour, basting with sauce several times. Heat remaining sauce and serve with chicken.

Barbecue sauce:

2/3 C. hoisin sauce
3 T. rice wine or sake
3 T. low-sodium soy sauce
3 T. ketchup
2 T. brown sugar
1 T. minced garlic

Remaining ingredients:

8 chicken drumsticks, skinned and trimmed (about 2 lb.)
8 chicken thighs, skinned and trimmed (about 2 lb.)
Cooking spray

To prepare barbecue sauce, combine first 6 ingredients in a medium bowl. Place 3/4 C. sauce in a large bowl; cover and chill remaining barbecue sauce. Add chicken to barbecue sauce in large bowl; toss to coat. Cover and marinate in refrigerator 8 hours or overnight. Preheat oven to 375 degrees. Remove chicken from bowl; reserve marinade. Place chicken on a broiler pan coated with cooking spray. Bake at 375 degrees for 30 minutes. Turn chicken; baste with reserved marinade. Bake an additional 20 minutes or until done. Discard marinade. Bring remaining 3/4 C. barbecue sauce to a boil in a small saucepan; reduce heat, and cook until slightly thick and reduced to about 1/2 C. (about 5 minutes). Drizzle chicken with sauce.

Yield: 8 servings
Serving size: 1 drumstick, 1 thigh, and about 1 T. sauce

Calories 241
Fat 6.1g

4 (4-oz.) skinned, boned chicken breast halves
2 T. all-purpose flour
1 tsp. dried oregano
1 T. olive oil
1 C. thinly sliced onion
3 garlic cloves, minced
1-1/2 C. fat-free, less-sodium chicken broth
1/3 C. golden raisins
2 T. lemon juice
2 T. capers
1/4 C. (1 oz.) crumbled feta cheese
4 thin lemon slices

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Combine flour and oregano in a shallow dish; dredge chicken in flour mixture. Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side. Remove chicken from pan; keep warm. Add onion and garlic to pan; sauté 2 minutes. Stir in broth, raisins, and lemon juice; cook 3 minutes, scraping pan to loosen browned bits. Return chicken to pan. Cover, reduce heat, and simmer 10 minutes or until chicken is done. Remove chicken from pan; keep warm. Add capers and cheese to pan, stirring with a whisk; top each chicken breast with 1/4 C. sauce and 1 lemon slice.

Yield: 4 servings
Servign Size: 1 Breast + 1/4 C. Sauce + 1 lemon Slice

Calories: 256
Fat: 6.5g
Fiber: 1.3g

3 cups spinach, rinsed and stemmed
6 (4-6 oz.) fresh boneless, skinless chicken breasts
1/4 tsp. ground black pepper
2/3 cup ricotta cheese
2 tsp. brown mustard
1/3 cup finely chopped pistachio nuts
2 tsp. chopped fresh basil
1 clove garlic, crushed
1/4 pound cherry tomatoes, halved

Preheat oven to 350°F. Lightly oil a 11×7-inch baking dish; set aside. Steam spinach until wilted; drain, rinse under cold water, and drain again. Pat dry and flatten out with paper towels. Flatten chicken breasts between sheets of wax paper to 1/4-inch thickness with a mallet or rolling pin. Season with pepper. Cover each breast with a layer of spinach. In a medium bowl, combine ricotta cheese, mustard, pistachio nuts, basil and garlic; spread evenly over spinach to within 1/4-inch of the edges. Roll chicken up jelly-roll style, starting from the shortest end. Arrange rolls in the baking dish, seam-side down. Cover with aluminum foil and bake until done, 18 to 24 minutes. Refrigerate for 3 hours then cut into 1/2-inch slices, if desired. Serve garnished with tomatoes.

6 (4-oz.) skinned, boned chicken breast halves
1/3 C. balsamic vinegar
1 tsp. dried oregano
1/2 tsp. salt
1/2 tsp. pepper
3 garlic cloves, unpeeled
1/4 C. low-fat buttermilk
2 T. minced fresh parsley
3 T. reduced-calorie mayonnaise
1 T. water
1-1/2 tsp. minced fresh or 1/2 tsp. dried thyme
1/8 tsp. salt
1/8 tsp. pepper
Thyme sprigs (optional)

Preheat oven to 375 degrees. Arrange chicken in a single layer in a 13 x 9-inch baking dish. Pour vinegar over chicken, and sprinkle with oregano, 1/2 tsp. salt, and 1/2 tsp. pepper. Place garlic cloves in dish. Bake at 375 degrees for 25 minutes, basting occasionally with pan drippings. Remove garlic from dish, and peel. Place garlic in a bowl, and mash into a paste. Add buttermilk and next 6 ingredients (buttermilk through 1/8 tsp. pepper); stir with a wire whisk until well-blended. Cut each breast half diagonally across the grain into thin slices. Arrange 1 sliced breast half on each of 6 plates; spoon 1-1/2 T. sauce over chicken. Garnish with thyme sprigs, if desired.

Yield: 6 servings
Serving Size: 1 chicken breast + 1 1/2 T. Sauce

Calories: 156
Fat 3.6g

2 tsp. dried oregano
2 tsp. dried basil
1-1/2 tsp. dried rosemary
1 tsp. garlic powder
1/2 tsp. salt
1/2 tsp. pepper
1/4 tsp. paprika
4 tsp. olive oil, divided
Cooking spray
8 chicken thighs, skinned (about 2-1/4 lb.)
1/3 C. all-purpose flour
2-1/4 C. 1% low-fat milk
1 C. dry white wine
2 C. sliced mushrooms
1/4 C. tub-style light cream cheese
2 C. hot cooked wild rice
Oregano sprigs and cranberries (optional)

Combine first 7 ingredients and 2 tsp. oil in a small bowl; rub over chicken. Heat 2 tsp. oil in a large skillet coated with cooking spray over medium-high heat. Add chicken; cook 5 minutes on each side or until browned. Remove chicken from pan; set aside.Place flour in a bowl; gradually add milk and wine, stirring with a whisk until blended. Add to skillet, scraping pan to loosen browned bits; bring to a simmer. Return chicken to pan; cover, reduce heat, and simmer 30 minutes or until chicken is done. Add mushrooms; cover and simmer 5 minutes. Remove chicken from pan; cover and set aside. Add cheese to skillet; cook 5 minutes or until cheese melts, stirring constantly with a whisk. Place 1/2 C. rice on each of 4 plates. Top each with 2 chicken thighs and 1 C. sauce. Garnish with oregano sprigs and cranberries, if desired.

Yield: 4 servings

Calories: 444
fat: 14.5g
Fiber: 2.5g

6 C. water
1/2 C. dry white wine
1-1/2 tsp. dried basil
2 garlic cloves, halved
1 (10-1/2-oz.) can low-salt chicken broth
6 chicken breast halves (about 2-1/4 lb.)
4 chicken thighs (about 1 pound)
Cooking spray
4 C. sliced cremini mushrooms (about 8 oz.)
1/4 C. all-purpose flour
1 C. 1% low-fat milk
1/2 tsp. salt
1/4 tsp. pepper
2 C. 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 C. (about 30 minutes). Pour reduced broth mixture into a zip-top plastic bag. Snip off 1 corner of bag; drain 2 C. broth mixture into a 2-C. 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 C. meat. Place chicken in a 13 x 9-inch baking dish coated with cooking spray. Preheat oven to 400°F. 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 C. 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°F for 20 minutes. Uncover and cook casserole 10 minutes or until bubbly.

Yield: 6 servings

Calories: 425
Fat: 14.3g
Fiber: 1.9g

1 tsp. garlic powder
1/2 tsp. salt, divided
1/4 tsp. black pepper, divided
4 (4-oz.) skinned, boned chicken breast halves
Cooking spray
1 T. olive oil
1 (8-oz.) package presliced mushrooms
1 small zucchini, quartered lengthwise and sliced (about 5 oz.)
4 garlic cloves, minced
1 C. chopped plum tomato
1/2 C. chopped red onion
1/2 C. chopped fresh basil
4 tsp. balsamic vinegar
1/4 C. (1 oz.) grated fresh Parmesan cheese

Preheat broiler. Combine garlic powder, 1/4 tsp. salt, and 1/8 tsp. pepper in a small bowl; sprinkle chicken with garlic powder mixture. Place the chicken on a broiler pan coated with cooking spray, and broil for 6 minutes on each side or until chicken is done. Remove the chicken from pan, and keep warm. Heat olive oil in a large nonstick skillet over medium-high heat. Add 1/4 tsp. salt, mushrooms, zucchini, and minced garlic; sauté 2 minutes. Add 1/8 tsp. black pepper, tomato, onion, basil, and vinegar; sauté 3 minutes. Serve the vegetable mixture over chicken; sprinkle with cheese.

Yield: 4 servings
Serving size: 1 chicken breast half, 1/2 C. vegetables, and 1 T. cheese

Calories: 229
Fat: 7.3g
Fiber: 2.1g