Kristen's Recipes

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

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

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

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

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.

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.

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

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 ;))

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

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

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 😉

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

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.

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.

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

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.

4 lb. Chicken Breast
1/2 C. Vinegar (white, cider, or wine)
10-12 Garlic Cloves, peeled, and halved
1/2 C. Low Sodium Soy sauce
1/2 C. Water
Pepper

Brown chicken briefly on all sides in a large non-stick skillet. Drain off fat. Add garlic, soy, vinegar, water and pepper. Cover and simmer at least 30 minutes or until very tender. Turn chicken once during cooking. Serve with rice to soak up the juice.

Potatoes:
1 large egg white
1/2 tsp. dried thyme
1/4 tsp. salt
1/8 tsp. black pepper
2 large all-purpose potatoes with skins, scrubbed, cut into long thin wedges
2 large sweet potatoes with skins, scrubbed, cut into long thin wedges
1/2 C. packaged corn bread stuffing, crushed
Chicken:
1/2 C. low-fat plain yogurt
1 T. spicy brown or Dijon-style mustard
1 T. spicy brown or Dijon-style mustard
1 T. fresh lemon juice
1 T. fresh lemon juice
1/2 tsp. salt
1/4 tsp. black pepper
4 skinless, boneless chicken breast halves (1 1/2 lb. total), each cut into quarters
1 1/4 C. packaged corn bread stuffing, crushed
1 tsp. dried thyme

Heat oven to 425°. Coat 2 large baking sheets with cooking spray. Potatoes: Beat egg white slightly in large bowl. Stir in thyme, salt and pepper. Add all-purpose potatoes and sweet potatoes; toss to coat. Sprinkle stuffing crumbs over potatoes; toss to coat. Place in single layer on prepared baking sheet. Bake in 425° oven 10 minutes. Chicken: While potatoes are baking, stir together yogurt, mustard, lemon juice, salt and pepper in large bowl. Add chicken; turn to coat. Combine stuffing crumbs and thyme in pie plate. Add chicken, one piece at a time; roll in crumbs to stick. Transfer to prepared baking sheet. Lightly coat chicken with cooking spray. After potatoes have cooked 10 minutes, add chicken to 425° oven. Bake both potatoes and chicken 20 minutes or until chicken is golden brown and potatoes are crispy. To crisp chicken if desired, broil for 3 minutes.

Yield: 6 servings
Calories: 344
Fat: 8g
Fiber: 4g

8 boneless skinless chicken breast
2 whole garlic bulbs (about 14 cloves total)
1 T. Herbal Blend (no salt type like Mrs. Dash)
1 tsp. Pepper Blend
2 fresh limes, juiced

Place chicken in a baking dish (single layer). Coarsely chop garlic and add to remaining ingredients in a small container. Stir together and set aside for 10 min to allow flavors to mix. Spoon over chicken and place in oven at 375 degrees for 45 to 60 minutes.

1 1/2 lb. Lean Ground Turkey Breast
10oz. Package frozen spinach, thawed and drained
1/2 C. Onion, chopped
1/2 C. Carrot, shredded
2 Egg Whites, lightly beaten
1/3 C. Chicken Broth
1-2 tsp. Italian Seasoning
1/4 tsp. Pepper

Heat oven to 350°F. In large bowl, combine all ingredients, mixing lightly but thoroughly. In 13 x 9-inch baking pan or on rack of broiler pan, shape turkey mixture into 9 x 5-inch loaf. Bake 1 hour or until thermometer registers 170°F and center is no longer pink. Let stand 5 minutes before slicing.

40 cloves Garlic
2 T. plus 2 tsp. Olive Oil
8 Chicken Thighs, skined
1 C. Chopped Parsley
Freshly Ground Pepper
Freshly Ground Nutmeg

Pre-heat oven to 375. Blanch Garlic in boiling water for about 30 seconds. Run under cold running water. Trim tops and skin the cloves. Pour olive oil into 3-4 quart casserole with tightly fitting lid. Add garlic and toss lightly to coat. Add chicken and turn to coat with oil. Scatter parsley over top and sprinkle with seasonings. Cover and bake 1 hour.

1 lg. roasting chicken
1 C. chopped onion
1/2 tsp. each black pepper and garlic powder
1 tsp. each thyme, onion powder, cayenne
2 tsp. paprika

In small bowl, thoroughly combine all the spices. Remove giblets from chicken, clean the cavity well and pat dry with paper towels. Rub the spice mixture into the chicken, both inside and out, making sure it is evenly distributed and down deep into the skin. Place in a resealable plastic bag (or cover with saran wrap); seal, and refrigerate overnight. When ready to roast chicken, stuff cavity with onions, and place in a shallow baking pan. Roast, uncovered, at 250 for 5 hours. After the first hour, baste every half hour with pan juices. Let chicken rest about 10 minutes before carving

1 1/2 T. Dijon Mustard
1 T. Lemon Juice
3 Cloves Garlic, minced
1/2 tsp Dried Rosemary
6 small chicken thighs, skinned
3 C. Bran Flakes Cereal
6 T. Parmesan Cheese
Lemon Slices and fresh rosemary sprigs for garnish

Preheat oven to 350 degrees. Combine mustard, lemon juice, garlic, rosemary and some freshly ground pepper. Coat chicken in mustard mixture. In seal-able bag combine bran flakes and parmesan. Seal bag and crush flakes. Place chicken in bag and shake to coat well with crumb mixture. In baking dish coated with non-stick spray, arrange chicken in single layer. Sprinkle remaining crumbs over top. Cover with foil and bake 20 minutes. Remove foil, bake 20 minutes longer, or until juices run clear when pricked with fork.