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Category: Poultry

Roasted Pepper Chicken Casserole

Roasted Pepper Chicken Casserole

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.

Sesame Chicken Nuggets

Sesame Chicken Nuggets

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.

Orange BBQ Chicken

Orange BBQ Chicken

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.

Moroccan Chicken Tagine

Moroccan Chicken Tagine

5 tsp. cumin seeds
5 tsp. coriander seeds
2-1/2 tsp. whole allspice
5 tsp. ground nutmeg
2-1/2 tsp. ground ginger
1-1/4 tsp. ground red pepper
1-1/4 tsp. ground cinnamon
1 tsp. olive oil
8 cups vertically sliced onion (about 2 pounds)
1/2 tsp. salt
1-1/2 tsp. sugar
1/2 tsp. black pepper
1 (10-1/2-ounce) can low-salt chicken broth
1/4 cup raisins
4 chicken thighs (about 2 pounds), skinned
1 (15-1/2-ounce) can chickpeas (garbanzo beans), drained
4 cups hot cooked couscous

Place first 3 ingredients in a spice or coffee grinder; process until finely ground. Combine cumin mixture, nutmeg, ginger, red pepper, and cinnamon; set aside.Heat oil in a Dutch oven over medium heat. Add onion and salt; cover and cook 10 minutes. Add 1 tsp. cumin mixture, sugar, and black pepper; cover and cook 15 minutes.Preheat oven to 375°. Add broth, and cook, uncovered, 30 minutes. Add raisins, chicken, and chickpeas; cover and bake chicken mixture at 375° for 30 minutes. Serve with couscous.

Yield: 4 servings
Serving size: 1 chicken thigh, about 2/3 cup onion mixture, and 1 cup couscous

Calories: 543
Fat: 7.6 g
Fiber: 10 g

Hoisin Barbeque Chicken

Hoisin Barbeque 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

Greek Chicken in Feta Sauce

Greek Chicken in Feta Sauce

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

Curried Coconut Chicken over Noodles

Curried Coconut Chicken over Noodles

4oz. noyolks Egg Noodles (makes 3 cups cooked)
2 tsp. olive oil, divided
1 C. thinly sliced onion (I like it chopped)
1 C. fresh basil leaves, torn
2 C. fresh Spinach leaves, torn
2 garlic clove, crushed
2 tsp. curry powder
1/2 tsp. salt, optional
1/8 tsp. ground red pepper
3/4 pound skinned, boned chicken breast, cut into 1-inch pieces
3/4 C. light coconut milk

Prepare the egg noodles according to the package directions, omitting salt; drain noodles, and keep warm. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat until hot. Add onion; stir-fry 1 minute. Add basil & spinach, and stir-fry 2 minutes. Remove from pan. Heat 1 tsp. oil in skillet over medium-high heat. Add garlic; stir-fry 30 seconds. Add curry powder, salt, and red pepper; stir-fry 10 seconds. (this will STINK as the curry toasts. Stick it out, its wonderful when done) Add chicken, and stir-fry 3 minutes. Stir in milk; reduce heat to medium, and cook 2 minutes or until chicken is done. Stir in basil mixture, and toss well. Serve over noodles.

Yield: 3 servings
Serving size: 1 C. chicken with sauce and 1 C. noodles

Calories: 344
Fat: 7.4g
Fiber 4.7g

Notes: 1 cup of pasta is more than I normally have for a serving, which makes this a higher calorie dinner than I normally eat. However, I thought the meal was absolutely terrific. The chicken and sauce tasted fabulous, and I will defintely make this again.

I made a couple changes. First, I omitted the salt, as usual since I watch my sodium intake. I finely diced the onion instead of slicing it, because my hubby doesn’t like large chunks of onion and I knew he wouldn’t like the texture. I also put in about a cup of shredded baby spinach along with the basil. I didn’t have quite 2 cups of the fresh herb, and so I added in the spinach to make up the difference and a little more. Even if I had had enough basil, spinach is a good leafy veggie, and since it wilts down so much when cooked its an easy way to sneak some vegetables into my husbands diet 😉

Chicken-Pistachio Roll-Ups

Chicken-Pistachio Roll-Ups

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.

Chicken with Creamy Herb Sauce

Chicken with Creamy Herb Sauce

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

Chicken in Cream Sauce

Chicken in Cream Sauce

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

Ramen Chicken

Ramen Chicken

1 lb. boneless, skinless Chicken Breasts, cut into bite sized pieces
2 3/4 C. Chicken Broth
1 T. Soy Sauce
1 tsp. ground Ginger
1/8 tsp. Pepper
1/2 tsp. Garlic Powder
1 Onion, sliced in wedges
1 C. sliced Mushrooms
1/2 C. sliced Carrots
1 (6oz.) package frozen Pea Pods, thawed and drained
4oz. Coil Vermicelli (dry)
1 T. Cornstarch
1/4 C. Water

Spray a large skillet with nonstick cooking spray and stir fry chicken until no longer pink. Add all but last three ingredients to the skillet and bring to a boil. Add noodles, reduce heat to low. Cover and summer 8-10 minutes ot until vegetables are almost done. Mix cornstarch with water and add to skillet. Bring to a boil stirring until thickened.

Yield: 4 servings
Serving Size: 1 3/4 C.

Calories: 318
Fat: 4g
Fiber: 2.6g

Chicken & Leeks Braised in Wine

Chicken & Leeks Braised in Wine

Cooking spray
8 chicken thighs, skinned (about 2 lb.)
3/4 tsp. salt, divided
1/2 tsp. freshly ground black pepper, divided
4 leeks, cut diagonally into 2-inch pieces (about 2 1/4 lb.)
1 tsp. ground coriander
1 (3-inch) cinnamon stick
2 C. Riesling or other slightly sweet white wine
1 tsp. sugar
2 bay leaves
2 fresh oregano sprigs
2 garlic cloves, peeled
1 (1 x 5-inch) orange rind strip
3 C. diced seeded peeled tomato
1 T. chopped fresh oregano
1 T. chopped fresh parsley

Cut diagonally into 2-inch pieces, the leeks soften and develop a delicate flavor but remain intact for a nice presentation. The Greek flavors in this dish call for a salad of crisp lettuce, cucumber, tomato, and feta topped with a lemon-mint dressing. Rice or oven-baked potatoes would complete the meal. Heat a large nonstick skillet coated with cooking spray over medium-high heat. Sprinkle chicken with 1/2 tsp. salt and 1/4 tsp. pepper. Add the chicken to pan; sauté 4 minutes on each side. Remove from pan. Add leeks to pan; sauté 4 minutes or until browned, turning once. Remove from pan. Add coriander and cinnamon; cook 30 seconds. Add wine and next 5 ingredients (wine through rind), and bring to a boil. Cover, reduce heat, and simmer 3 minutes. Add leeks. Cover and cook for 5 minutes. Add chicken. Cover and cook 8 minutes. Add tomato; bring to a boil. Uncover and cook 10 minutes, stirring often. Remove cinnamon, bay leaves, and rind. Stir in 1/4 tsp. salt, 1/4 tsp. pepper, and chopped oregano. Sprinkle each serving with parsley.

Yield: 4 servings
Serving size: 2 thighs, about 2 leek pieces, and 1/2 C. sauce

Calories: 357
Fat: 6.6g
Fiber 6.8g

Chicken Casserole

Chicken Casserole

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

Cheesy Chicken Cups

Cheesy Chicken Cups

1 (7.5 oz.) can of refrigerated homestyle or buttermilk biscuits
1 C. (5 oz.) diced chicken breast (you may use canned chicken)
1 (10 1/2 oz.) can healthy request cream of chicken soup
2/3 C. (2 1/2 oz) shredded reduced-fat cheddar cheese
1 tsp. dried parsley flakes (garlic powder, oregano and basil seasoning works well too)
1/4 tsp. black pepper

Optional: add some cooked chopped broccoli, onions & garlic, or miniature peas to the meat/soup mixture (reduce meat by amount of veggie added, or else you have too much to fit into the cups, and it overflows and makes a mess)

Preheat oven to 400 degrees. Separate biscuits and place each biscuit in a cup of an ungreased 12-hole muffin pan, pressing dough up sides to edge of cups. In a medium bowl, combine chicken, chicken soup, cheddar cheese, parsley flakes, and black pepper. Mix well to combine. Evenly spoon chicken mixture into prepared biscuit cups. Bake for 12 to 15 minutes or until golden brown. Remove from oven. Place muffin pan on a wire rack and let set for 2-3 minutes.

Yield: 12 cups
Servings Size: 2 cups

Calories: 204
Fat: 5.8g
Fiber: 1.1g

Notes: This is a far more processed food type of thing than I normally eat. But if you are in a real hurry, it’s easy easy. Just use a bag/can of precooked chicken breast (usually near the tuna), pre-shredded cheese, and you can have this in the oven in minutes. I have to admit, these are really pretty good, although on a good non stick pan, it is hard to keep the biscuits pressed up so that they are lining the whole cup — the sides keep “shrinking” / sliding down. I serve them with a hot vegetable and a nice crisp salad.

Chicken Bruschetta

Chicken Bruschetta

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

Grilled Spicy Turkey Tenderloin

Grilled Spicy Turkey Tenderloin

1 tsp. chili powder
1 tsp. cumin
1 tsp. salt
1/4 tsp. cayenne pepper
1 Pound Turkey Tenderloins
1/3 C. onion chopped
1 jalapeño pepper seeded and minced
2 tsp. olive oil
1 Can (15-oz.) black beans rinsed and well drained
1 Can (8 3/4-oz.) corn drained
1/3 C. tomato chopped
2 T. fresh cilantro chopped
1 lime quartered

In small bowl, combine chili powder, cumin, salt and cayenne pepper; sprinkle one half of mixture over turkey. In medium, non-stick skillet over medium-high heat, sauté onion and jalapeño pepper in oil 2 to 3 minutes, or until onion softens. Add beans, corn, tomatoes, remaining chili powder mixture and cilantro. Cook 25 to 30 minutes or until mixture is heated throughout. Meanwhile, preheat charcoal grill for direct-heat cooking. Grill 15 to 20 minutes or until meat is no longer pink in center and meat thermometer reaches 160 degrees F. Allow tenderloins to stand 10 minutes before serving. To serve, squeeze lime wedge over each serving.

Yield: 4 Servings
Serving Size: 4oz. Turkey & 3/4 C. Corn-Bean Relish

Calories: 270
Fat: 4.5g
Fiber: 8g

Notes: Turkey Tenderloins are part of the turkey breast, cut off the bone. I get Foster Farms brand in my local stores, which run about 120 calories for 4 onces of meat. I like this recipe served with a cold vegetable salad of some kind. Chopped cucumber salad with non fat yogurt and a bit of ground coriander is especially nice, but any cool side dish would complement the warm relish and grilled turkey.

Brie & Onion Stuffed Chicken Breasts

Brie & Onion Stuffed Chicken Breasts

1 tsp. olive oil, divided
1-1/2 C. sliced onion
4 garlic cloves, thinly sliced
2/3 C. dry white wine, divided
2 oz. Brie or Camembert cheese, rind removed and cut into smallpieces (about 2 T.)
1/8 tsp. salt
1/8 tsp. pepper
4 (4-oz.) skinned, boned chicken breast halves
2 T. minced onion
1 T. chopped fresh or 3/4 tsp. dried rubbed sage
2 garlic cloves, minced
1 (10-1/2-oz.) can low-salt chicken broth
Sage sprigs (optional)

Heat 1/2 tsp. oil in a large nonstick skillet over medium heat. Add sliced onion; sauté 30 minutes or until golden brown. Add sliced garlic; sauté 5 minutes. Stir in 1/3 C. wine; cook 5 minutes or until liquid almost evaporates. Spoon onion mixture into a bowl; let cool. Stir in Brie, salt, and pepper. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff about 1-1/2 T. of the onion mixture into each pocket. Heat 1/2 tsp. oil in skillet over medium-high heat. Add chicken; sauté 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm. Add 1/3 C. wine, minced onion, sage, and minced garlic to skillet. Cook over medium-high heat for 2 minutes. Stir in broth. Bring to a boil, and cook 7 minutes or until reduced to 3/4 C.. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken. Garnish with fresh sage, if desired.

Yield: 4 servings
Serving size: 1 chicken breast half and 3 T. sauce

Calories: 220
Fat: 7.1g
Fiber: 1g

East Indian Chicken Wrap

East Indian Chicken Wrap

3 T. orange juice
1 tsp. ground cumin
1 tsp. turmeric
1/4 tsp. red pepper flakes
1/2 tsp. coriander
2 cloves garlic
1 tsp. fresh ginger
3/4 pound boneless, skinless chicken breast, diced
2 tsp. sesame oil
2 cups carrots, julienned
8 green onions
1 cup chopped green pepper
4 soft 10-inch tortillas (Note, these aren’t included in the nutritional information)
1/4 cup mango chutney
1/4 cup non-fat yogurt

Combine orange juice, ground cumin, turmeric, red pepper flakes, coriander, garlic and ginger in a medium bowl and stir to mix. Add chicken, stirring to coat. Cover mixture and marinate in the refrigerator for at least 40 minutes. In a small bowl, mix mango chutney with yogurt, and set aside. Heat 2 tsp. sesame oil in a non-stick skillet over medium heat. Add chicken and cook until it is still slightly pink. Add carrots, green peppers and green onions. Sauté until chicken is cooked and vegetables are hot. Stir in cilantro leaves. Briefly microwave tortillas before filling. Spread 2 T. of the mango chutney/yogurt mixture on each warm tortilla. Top each with a fourth of the chicken/vegetable mixture. Roll up each tortilla by folding one edge over the top of the mixture, folding the sides inward, and finally rolling it up tight like an envelope.

Yield: 4 servings
Serving Size: 1/4 recipe. Nutritional information does NOT include the tortilla.

Calories: 160
Fat: 2.8g
Fiber: 1g

Note: I used small whole wheat tortillas that are 50 calories and 8g of fiber. Because tortillas can vary so much, I didn’t include them in the nutritional information.

This is a recipe I have collected in the attempt to find uses for the dozens of sauces and relishes I have collected. This weeks focus is Mango Chutney. I am learning that I don’t really like the spicy sweetness of chutney though, and won’t be picking up another jar when the current one is used up.

Black Bean & Chicken Tostadas

Black Bean & Chicken Tostadas

1 T. chili powder
1/2 tsp. salt
4 (4-oz.) skinned, boned chicken breast halves
Cooking spray
6 (6-inch) corn tortillas
1 (15-oz.) can black beans, drained
1 T. Dried-Chile Puree
3/4 C. Tomatillo Puree
1/3 C. chopped green onions

Preheat grill or broiler. Combine chili powder and salt; rub over both sides of chicken. Place chicken on a grill rack or broiler pan coated with cooking spray; cook 5 minutes on each side or until done. Cool slightly, and coarsely chop. Preheat oven to 350°F. Place tortillas directly on middle rack in oven. Bake at 350°F for 7 minutes (tortillas should be slightly pliable). Mash beans in a microwave-safe bowl to desired consistency; stir in Dried-Chile Puree. Microwave at high 30 seconds or until hot. Divide bean mixture evenly among tortillas; top with chicken. Spoon 2 T. Tomatillo Puree over chicken; sprinkle each with about 1 T. onions.

Yield: 6 servings.

Calories: 215
Fat: 2.5g
Fiber: 4.4g

Bistro Roast Chicken

Bistro Roast Chicken

2 chicken leg quarters (about 1-1/2 lb.)
1 T. chopped fresh or 1 tsp. dried basil
1 T. chopped fresh or 1 tsp. dried thyme
1 T. chopped fresh or 1 tsp. dried rosemary, crushed
2 tsp. olive oil
1/2 tsp. salt
1/4 tsp. black pepper
2 whole garlic heads

Preheat oven to 375. Rinse chicken with cold water; pat dry. Trim excess fat. Loosen skin from thigh and leg by inserting fingers, gently pushing between skin and meat. Combine basil and next 5 ingredients (basil through pepper). Rub herb mixture under loosened skin. Place chicken on a broiler pan. Insert meat thermometer into meaty part of thigh, making sure not to touch bone. Remove white papery skin from garlic heads (do not peel or separate the cloves). Wrap each head separately in foil; place on broiler pan with chicken. Bake at 375 degrees; for 45 minutes. Increase oven temperature to 450&176; (do not remove chicken from oven). Bake 30 minutes or until thermometer registers 180&176;. Cover chicken loosely with foil; let stand 10 minutes. Discard skin.

Yield: 2 servings
Serving size: 1 leg quarter and 1 garlic head

Calories: 358
Fat: 15.2g
Fiber: 1.3g

Mexican Lasagna

Mexican Lasagna

1 1/2 tsp. chili powder
1 tsp. ground cumin
1/2 tsp. salt
1/2 tsp. ground red pepper
1 can (28 oz.) crushed tomatoes
16 oz. nonfat sour cream
6 scallions, chopped
1 can (4 oz.) chopped green chiles, drained
6 to 7 flour tortillas (8-inch)
3 C. shredded cooked chicken
1 can (15.5 oz.) corn, drained
8 oz. shredded cheddar cheese
Sliced black olives, sliced scallions

Heat oven to 350°. Mix chili, cumin, salt, pepper, tomatoes in bowl. Mix sour cream, scallions, chiles in second bowl. Spread 1/2 C. tomato mixture in 13 x 9 x 2-inch baking dish. Arrange 2 tortillas to cover bottom; use pieces from another tortilla to fit corners if needed. Top with half the sour cream mixture, half the chicken, half the corn, 1 C. tomato mixture, one-third cheese. Repeat layering, ending with tortillas, tomatoes. Sprinkle remaining cheese around edge. Bake in 350° oven 35 minutes, until bubbly. Let stand 15 minutes. Garnish with olives and scallions.

Yield: 12 servings
Calories: 327
Fat: 14g
Fiber: 2g

Modified Honey-Ginger Chicken Bites

Modified Honey-Ginger Chicken Bites

1/3 cup honey
2 T. minced peeled fresh ginger
2 T. fresh lemon juice
2 T. cider vinegar
2 T. low-sodium soy sauce
1 tsp. dark sesame oil
1 tsp. grated orange rind
1 tsp. Worcestershire sauce
4 garlic cloves, minced
12oz. Chicken Breast, cut into bite size pieces
Cooking spray
1/2 tsp. salt
1/4 tsp/ black pepper
2 tsp. cornstarch
2 tsp. water
2 tsp. sesame seeds, toasted (optional)

Combine first 9 ingredients in a large zip-top plastic bag; seal and shake well. Add chicken; seal and toss to coat. Refrigerate at least 2 hours or overnight, turning occasionally. Preheat oven to 425 degrees. Remove chicken from bag, reserving marinade. Arrange chicken in a single layer on the rack of a broiler pan coated with cooking spray (spray the catch-pan too, helps with clean up). Sprinkle chicken with salt and pepper. Bake at 425 degrees for about 15 minutes, stirring once. (Actual cooking time will depend on the size and shape of your chicken. Don’t overcook, or it will be dry and stringy) While chicken is cooking, strain marinade through a sieve into a bowl; discard solids. Place marinade in a saucepan; bring to a boil. Cook 3 minutes; skim solids from surface. Combine cornstarch and water in a small bowl; stir with a whisk. Add cornstarch mixture to pan, constantly stirring with a whisk; cook 1 minute. Remove from heat; pour glaze into a large bowl. Preheat broiler. Add chicken to glaze; toss well to coat. Place chicken mixture on a pan (if you want to use the same broiler pan, put down some foil under the chicken or rinse and use the catch pan part only, you don’t WANT the glaze to drop away); broil 5 minutes or until browned, stirring twice. Sprinkle with sesame seeds, if desired.

Yield: 4 Servings
Serving Size: 3oz. Chicken

Calories: 192
Fat: 3.3g
Fiber: 0g

Note: This is not a quick recipe. With the switching of pans and such, it can be a pain if you are trying to get a meal on the table fast. Also, clean up can be a real mess. I am liberal with my use of cooking spray in the catch pan of the broiler pan, and I use a non-stick aluminum foil (Reynold’s Wrap Release, I think it’s called) to line the second pan when the chicken goes back in the oven.

This is great with some sticky white rice (maybe with some fresh chopped scallions stirred in) and a hot vegetable (I like asparagus tossed with a tiny bit of sesame oil).

Baked Chicken Tortillas

Baked Chicken Tortillas

1 C. bottled salsa, divided
1 (8-oz.) carton low-fat sour cream
6 (10-inch) flour tortillas
1-1/2 C. chopped cooked chicken breast (about 3/4 pound)
1/3 C. chopped tomato
1/3 C. chopped green or red bell pepper
1/4 C. chopped onion
Cooking spray
3/4 C. (3 oz.) shredded reduced-fat cheddar cheese

Preheat oven to 350°F. Combine 1/2 C. salsa and sour cream in a small bowl, and spread evenly over each tortilla. Divide chicken, tomato, bell pepper, and onion evenly down center of each tortilla, and roll up. Place rolls, seam sides down, in an 11 x 7-inch baking dish coated with cooking spray. Top with 1/2 C. salsa. Bake at 350°F for 15 minutes. Sprinkle with cheese; bake an additional 5 minutes or until cheese melts.

Yield: 6 servings
Serving size: 1 roll

Calories: 379
Fat: 10.8g
Fiber: 2.8g

Baked Sausage & Peppers

Baked Sausage & Peppers

2 T. olive oil
4 sweet red, green or yellow peppers (or combination), cored, seeded, cut in 1/2-inch-thick slices
2 large onions, halved and cut crosswise into 1/4-inch-thick slices
1 fennel bulb, trimmed, thinly sliced
5 large cloves garlic, finely chopped
2 tsp. dried oregano
1/2 tsp. salt
1/4 tsp. black pepper
6 sweet or hot Italian-style turkey sausage links (about 1 1/4 lb.)
1 large tomato, seeded, chopped
3 C. hot cooked spaghetti

Pour oil into large roasting pan or 13 x 9 x 2-inch baking pan. Place pan in oven while heating to 425°. Add peppers, onions, fennel, garlic, oregano, salt and pepper to hot pan; toss with oil. Bake in 425° oven 15 minutes. Heat large nonstick skillet over medium-high heat. Prick sausages all over with fork. Add to skillet; brown all over, 5 to 10 minutes. Remove pan from oven. Reduce heat to 375°. Add tomato to pan. Put sausages on top). Bake in 375° oven 30 minutes or until sausages are cooked. Serve over 1/2 C. cooked spaghetti per serving.

Yield: 6 servings
Calories: 342
Fat: 11g
Fiber: 5g

Lovely Lemon Chicken

Lovely Lemon Chicken

1 (4 pound) whole chicken, cut into pieces
4 lemons, halved
6 cloves garlic, minced
1 T. curry powder
Pepper to taste

Preheat oven to 350 degrees F (175 degrees C). Place chicken pieces in a 9×13 inch baking dish. Squeeze lemon halves over the chicken, then sprinkle with the garlic, curry powder and salt and pepper to taste. Bake at 350 degrees F (175 degrees C) for 1 hour or until chicken is cooked through and juices run clear.

Lemon Chicken & Green Beans

Lemon Chicken & Green Beans

2 Boneless, Skinless Chicken Breasts
2 tsp. Fresh Lemon Juice
1/2 tsp. Marjoram
Lemon Slices
1 C. Fresh Green Beans

Center chicken breasts on 12” sheet of aluminum foil. Stir together lemon juice and marjoram. Divide equally over each piece of chicken. Place 1-3 lemon slices on the chicken. Lay 1/2 C. green beans in each packet, either on top of the lemon slices, or in a small bundle to the side. Fold up foil to make packets. Place on baking sheet at cook at 350 degrees for about 30 minutes.

Honey-Mustard Chicken w/ Veggies

Honey-Mustard Chicken w/ Veggies

4 small carrots, peeled, halved lengthwise and cut crosswise into 1-inch-thick half-moons
3 medium-size parsnips, peeled, halved lengthwise, sliced
2 heads Belgian endive, trimmed, cut into 1-inch pieces
2 onions, each cut into 8 wedges
2 T. vegetable oil
1 tsp. salt
1/2 C. honey-mustard
2 T. fresh lemon juice
1/2 tsp. dried thyme
1/2 tsp. dried thyme
3 large skinless chicken breast halves on bone (2 1/2 lb. total), fat trimmed, each cut in half
4 medium-size zucchini (about 2 lb.), cut into 1 1/2-inch pieces
2 C. chopped broccoli rabe

Heat oven to 400°. Place carrots, parsnips, endive and onions in very large bowl. Add oil; toss to coat. Transfer to large roasting pan. Season with 1/2 tsp. salt. In small C., mix honey-mustard, lemon juice and thyme. Remove 3 T.; reserve. Place chicken on top of vegetables. Sprinkle with remaining salt. Brush with the 3 T. honey-mustard mixture. Bake in 400° oven 25 minutes. Remove pan from oven. Add zucchini. Increase temperature to 450°. Bake in 450° oven 10 minutes. Remove chicken to platter; keep warm. Stir remaining honey-mustard mixture into vegetables in roasting pan. Bake in 450° oven 10 minutes. Meanwhile, steam broccoli rabe until tender, 2 to 3 minutes. Divide vegetables among plates. Serve with chicken and broccoli rabe.

Yield: 6 servings
Calories: 348
Fat: 12g
Fiber: 4g

Jerked Turkey Cutlets

Jerked Turkey Cutlets

Marinade:

1/2 cup (2-inch) sliced green onions
2 T. ground allspice
2 T. fresh or 2 tsp. dried thyme
2 T. fresh lime juice
2 T. vegetable oil
1 T. soy sauce
1 T. honey
1-1/2 tsp. grated peeled fresh ginger
1-1/2 tsp. black pepper
3/4 tsp. salt
3/4 tsp. Worcestershire sauce
1/2 tsp. ground nutmeg
1/2 tsp. ground cinnamon
1/2 tsp. habanero hot pepper sauce or any other hot pepper sauce
1/4 tsp. ground cloves
2 garlic cloves, minced
1 habanero pepper, seeded and chopped (optional)

Turkey:

12 (2-ounce) turkey cutlets
1-1/2 tsp. Jamaican jerk seasoning (such as Spice Islands)
1 T. vegetable oil, divided
Cranberry-Habanero Salsa

To prepare marinade, combine first 17 ingredients in a blender or food processor, and process until mixture forms a paste; divide mixture in half, reserving 1/4 cup for another use. To prepare turkey, combine 1/4 cup marinade, cutlets, and jerk seasoning in a zip-top plastic bag; seal and toss well to coat. Marinate in refrigerator 4 hours or overnight, turning bag occasionally. Remove cutlets from bag, and discard marinade. Heat 1 tsp. oil in a large nonstick skillet over medium-high heat. Add 4 cutlets, and sauté for 1 minute on each side or until done. Repeat procedure with the remaining oil and cutlets. Serve with Cranberry-Habanero Salsa.

Yield: 4 servings
Serving size: 3 cutlets and 1/4 cup salsa

Calories: 316
Fat: 10g
Fiber: 0g

Jamaican Jerked Chicken

Jamaican Jerked Chicken

2 T. Ground allspice
2 T. Thyme
1 T. Black pepper
1 tsp. Ground ginger
1 tsp. Cayenne pepper
1 1/2 tsp. Nutmeg
1 1/2 tsp. Cinnamon
2 1/2 T. Granulated garlic
1 tsp. Splenda
1 T. Garlic cloves, minced
1 C. Yellow onion, diced fine
1/2 C. Scallion, diced fine
1 Each Scotch bonnet chili, minced fine
1 3/4 C. White vinegar
1/2 C. Lime juice, fresh
Chicken Breasts

Combine all ingredients except chicken in a covered container and mix thoroughly. Add chicken to marinade. Allow chicken to marinate in refrigerator overnight, reserving some of the marinade for basting. Grill slowly over a smoky hardwood fire. Baste chicken as it cooks with some of the marinade.

Honey-Balsamic Turkey Cutlets

Honey-Balsamic Turkey Cutlets

1 pound thin turkey cutlets
1/4 tsp. coarsely ground black pepper
4 tsp. olive oil
3 medium shallots, thinly sliced
3 T. balsamic vinegar
1 T. honey
Chopped parsley (optional)

Prepare cutlets: If necessary, pound cutlets to 1/4-inch thickness. Sprinkle cutlets with pepper. In nonstick 12-inch skillet, heat 2 tsp. olive oil over medium-high heat until hot. Add cutlets and cook 5 to 6 minutes, until golden, turning once. Transfer cutlets to platter; cover with foil to keep warm. Prepare sauce: In same skillet, heat 2 tsp. olive oil over medium heat until hot. Add the 3 medium shallots and 2 T. water. Cover skillet and cook for 6 to 8 minutes, until ingredients are tender and lightly browned. Add 3 T. balsamic vinegar, 2 T. water, and 1 T. honey, and cook over medium heat for 2 minutes, uncovered, stirring. To serve, pour sauce over warm cutlets. Garnish with chopped parsley, if you like.

Notes: This is delicious. You can’t get around using the oil on the chicken … getting it browned and a little crispy made it 100% better than it would be if it were just sauté’d in stock. However, I skip the oil in the sauce step. Just use a little more water or chicken stock and get your shallots softened in that. There should be enough oil and poultry bits in the bottom of the pan to give it a nice browned flavor anyway. I chopped my shallots instead of slicing them, to make the sauce more smooth. Then I put my warmed cutlets into the pan of sauce, turned it to coat, and served it that way, with the parsley on top. There really wasn’t enough sauce to spoon over, and coating them made them just delicious.

I’d recommend that you get the sauce pan cleaned up right away while it is still warm if possible. I let it cool too long in the pan and the honey in it made clean up ugly. I will definitely made this recipe again. It was a hit with the hubby too (if he’d known there was VINEGAR in it, no way he’da tried it ;))

Chicken & Roast Vegetable Salad

Chicken & Roast Vegetable Salad

1/4 C. olive oil
1 1/2 lb. small red potatoes with skins, cut into quarters (eighths if large)
1/2 lb. green beans, halved crosswise
1 sweet red pepper, cored, seeded and cut into 12 slices
1 tsp. salt
4 boneless, skinless chicken breast halves (1 1/4 lb. total)
2 T. fresh lemon juice
1/4 tsp. black pepper
2 T. finely chopped fresh parsley
6 C. chopped romaine or leaf lettuce

Into large roasting pan, pour 2 T. olive oil. Place pan in oven while heating to 425°. When oven is heated, add potatoes, green beans and sweet pepper to hot oil in roasting pan. Season with 3/4 tsp. salt; toss to coat potatoes. Return roasting pan to 425° oven and roast vegetables for 30 minutes or until potatoes are tender and vegetables are browned. Meanwhile, in large skillet, bring enough lightly salted water to cover chicken, to simmering. Add chicken breast halves; simmer just until chicken is cooked through, about 10 minutes (internal temperature should register 170° on instant-read thermometer). Remove chicken to cutting board; let stand 5 minutes. Cut into small pieces. In large bowl, whisk together the remaining olive oil, lemon juice, remaining salt and the pepper. Add vegetables, chicken and parsley; gently toss to evenly coat all the ingredients. Divide lettuce among 6 bowls or plates. Top with chicken mixture. Serve warm.

Yield: 6 servings
Calories: 286
Fat: 12g
Fiber: 5g

Holiday Turkey Cutlets

Holiday Turkey Cutlets

4 4oz. Turkey Breast Cutlets
3 T. Flour
Nonstick cooking spray
3/4 C. Onion, chopped
3/4 C. Fresh Cranberries
1/2 C. Chicken Broth
2 T. Sugar
2 T. Red Wine Vinegar
2 T. Undiluted Orange Juice Concentrate

Place cutlets between heavy duty plastic wrap and flatten to 1/8 inch thickness using meat mallet or rolling pin. Dredge in flour. Heat cooking spray in large skillet over medium heat. Add cutlets and cook 2 minutes on each side. Transfer to a platter and keep warm. Increase heat to medium-high and add onions; sauté until tender. Add cranberries and remaining ingredients. Bring to a boil. Reduce heat, and simmer 3-4 minutes or until cranberries pop. Spoon over cutlets and serve.

Yield: 4 Servings
Serving Size: 1 Cutlet + 1/4 Sauce

Calories: 204
Fat: .9g
Fiber: .8g

Aloha Chicken

Aloha Chicken

8oz. Can Unsweetened Pineapple slices, in juice
1 tsp. Garlic, chopped
1 tsp. Cornstarch
1 tsp. Worcestershire Sauce
1 tsp. Dijon Mustard
1/2 tsp. Dried Thyme
4 Chicken Breasts (boneless, skinless)

Preheat oven to 400 degrees. Drain pineapple, reserving juice. Combine juice, garlic, cornstarch, Worcestershire, mustard, and thyme. Arrange chicken in 8” x 8” pan that has been sprayed with non-stick cooking spray. Pour juice over chicken and bake 20 minutes. Add a pineapple slice to each chicken piece and return to each oven for 5 minutes.

Yield: 4 servings
Serving Size: 4oz. Chicken Breast w/ pineapple slice

Calories: 170
Fat: .6g
Fiber: .3g

Notes: Simple and good. Unless your husband hates pineapple, like mine does 😉

Lemon Chicken & Vegetables

Lemon Chicken & Vegetables

1/4 C. fresh lemon juice (1 lemon)
1 T. finely chopped, peeled fresh ginger
1 T. soy sauce
1 T. sugar
1 T. cornstarch
6 boneless, skinless chicken breast halves (about 1 1/2 lb. total), cut into 1-inch chunks
6 oz. linguine
2 T. olive oil
2 cloves garlic, sliced
2 cloves garlic, sliced
1/8 tsp. red-pepper flakes
3/4 lb. cherry tomatoes
1/4 tsp. salt
1/4 tsp. salt
6 C. shredded romaine lettuce
Garnish:
2 scallions, trimmed and finely chopped
1/4 C. finely chopped fresh cilantro
6 C. green beans, steamed

In steam-proof dish or glass pie plate, stir together the lemon juice, ginger, soy sauce, sugar and cornstarch. Add chicken; stir to coat. Let stand at room temperature for 20 minutes. Place dish with chicken and marinade on rack over 1 inch of water in wok or very large, deep skillet with lid. Heat water to a simmer over medium heat. Cover tightly; steam 5 minutes. Turn off heat and uncover. With tongs, turn chicken over . Cover and steam over medium heat until chicken is opaque, another 5 minutes.Meanwhile, cook linguine in a large deep pot of lightly salted boiling water until al dente, firm yet tender. Drain well. In large skillet, heat oil over medium heat. Add garlic; sauté for 1 minute. Add pepper flakes and tomatoes; cook until tomatoes just start to break up, about 3 minutes. Add linguine and salt; toss to mix. Place romaine on plates. Top with chicken and sauce. Divide linguine among plates. Garnish with scallions, cilantro and beans.

Yield: 6 servings
Calories: 326
Fat: 9g
Fiber: 7g

Israeli Cabbage Rolls in Citrus Sauce

Israeli Cabbage Rolls in Citrus Sauce

1 head cabbage
12 oz. ground turkey breast
3/4 cup uncooked white rice
1/4 cup chopped parsley
2 T. chopped basil leaves
3/4 tsp. freshly ground black pepper
1 tsp. sugar
8 garlic cloves, thinly sliced
2 T. chopped mint leaves

Citrus Sauce:

1/4 cup thawed frozen orange juice concentrate
2 T. fresh lemon juice
1/4 cup water

Cut the center core out of the cabbage, then hold it under running water, allowing the leaves to separate before removing them. Remove the leaves whole, if possible, being careful not to tear them. Arrange the leaves in a steamer basket and steam until they are pliable, 2 to 3 minutes. Combine the ground turkey, rice, parsley, basil, salt, pepper, and sugar in a bowl and mix well. Place 2 T. of the mixture in the center of each of 16 steamed cabbage leaves and fold the leaf around it. Squeeze each cabbage roll in the palm of your hand to get rid of any excess liquid. Spray a large skillet with non-stick cooking spray. Arrange the cabbage rolls in the skillet and sprinkle the garlic and mint over the top. Cook over medium heat until the cabbage rolls start to brown. Pour in enough hot water to cover the rolls and bring to a boil. Reduce the heat to low and simmer, uncovered, for 1 hour. Combine the orange juice concentrate and lemon juice with the 1/4 cup of water and mix well. Pour the juice mixture over the cabbage rolls and allow to simmer for 5 more minutes.

Yield: 16 rolls
Serving Size: 1 roll

Calories: 72

Herbed Chicken and Winter Vegetables

Herbed Chicken and Winter Vegetables

1/4 lb. Carrots, peeled and thinly sliced
1/4 lb. Turnips, peeled and thinly sliced
3/4 lb. Potatoes, thinly sliced
4 Lemon Slices
2 skinless Chicken Beasts, with Bone
1T. Dried mixed herbs of choice
2 T. plus 2 tsp. Water

Pre-heat oven to 375 degrees. Combine first four ingredients in a baking or roasting pan. Place chicken on top. Combine herbs and water and pour over chicken. Bake 50 minutes, uncovered, or until chicken is done and vegetables are tender.

Ground Turkey Ziti

Ground Turkey Ziti

Add the following to a blender:

3 fresh tomatoes cut into fourths or six roma tomatoes, halved.
2 cloves of garlic
1/4 to 1/2 red onion depending on size cut into quarters.
2 to 3 tsp of oregano
2 to 3 tsp of basil
1/2 green bell pepper cut in quarters.
2 tsp. lemon juice
2 to 3 T. tomato paste
1 packet of Splenda.

Blend ingredients. Simmer for 15 to 20 minutes. After the sauced has been cooked, combine with

8oz of dry brown rice penne cooked al dente.
1 pkg. of ground turkey browned.
1-2 Dashes Worcestershire sauce.

Pour into 9×13 rectangular glass casserole dish. Sparsely sprinkle top with ground oatmeal. Bake at 350 degrees for 15 to 20 minutes. Cut dish into 8 portions and there you have it.

Teriyaki Turkey Burgers & Asian Pasta

Teriyaki Turkey Burgers & Asian Pasta

4 oz. shiitake or cremini mushrooms
1 1/2 lb. lean ground turkey
1 1/2 lb. lean ground turkey
3 scallions, trimmed and finely chopped (both green and white parts)
3 T. soy sauce
2 tsp. finely chopped peeled fresh ginger
3 C. angel hair pasta
2 tsp. dark Asian sesame oil
2 tsp. soy sauce
Accompaniments:
3 C. snow peas, steamed
3 C. mandarin orange slices

Wipe caps clean with damp paper towel (photo 1, above). Remove tough stems from mushrooms. Finely chop caps. In large bowl, combine turkey, mushrooms, scallions, soy and ginger. Shape into 6 equal patties. Heat broiler. Broil burgers 4 inches from heat 5 minutes. Turn over. Broil until internal temperature registers 165° on instant-read thermometer, 5 minutes. Cook angel hair pasta following package directions. Drain. Return pasta to pot. Add sesame oil and soy; gently toss to coat. Serve with burgers, snow peas and oranges.

Yield: 6 servings
Calories: 346
Fat: 10g
Fiber: 6g

Ground Turkey Sausage Seasonings

Ground Turkey Sausage Seasonings

To a pound of ground turkey, add the following seasonings to make sausage taste as listed. Amounts will vary on taste. Generally go heavy on herbs and non-hot spices, medium on sweetener (Splenda), and light on the really hot spices like cayenne (unless you really LIKE spicy food!)

Breakfast Sausage

paprika
Splenda
black pepper
sage
thyme
nutmeg
cayenne pepper

Bratwurst

white pepper
nutmeg
onion powder
dry mustard

Polish Sausage

black pepper
white pepper
Splenda
coriander
garlic powder
dry mustard
marjoram
mace (can use a little nutmeg, if you can’t find mace)

Italian Sausage

black pepper
ground/cracked fennel seed
Splenda
crushed red pepper flakes

Ground Turkey Dish

Ground Turkey Dish

1 lb. Ground Turkey Breast
Garlic & Ginger to taste
1 Bag “Broccoli-Slaw” – found with bagged salads in grocery store
1 container sliced mushrooms
1 Red Onion, sliced thin.
Braggs Aminos

Sauté ground turkey until cooked, drain if necessary. Add ginger, garlic, the bag of salad, the mushrooms, and the red onion. Cook for several minutes until the vegetables are softened. Add Braggs to taste (around a tsp.). Serve mixture over rice noodles, or wrapped in cabbage leaves or rice paper wrappers.