Kristen's Recipes

6 dried black Chinese mushrooms, soaked in hot water to cover for 20 minutes, rinsed, stems discarded, and chopped
3 garlic cloves, minced
1 large onion, finely chopped
1 T. minced fresh ginger root
1 large carrot, shredded
1/3 cup chopped fresh coriander
1/2 head cabbage, shredded
1/2 bunch bok choi, shredded
2 T. low sodium soy sauce (or Braggs)
1 tsp. Splenda
1 lb. lean ground chicken or turkey or pork
1 cup cooked rice or chopped up Thai-style rice noodles (soaked or cooked)
40 spring-roll wrappers (give or take a few)
Egg wash made by beating 1 large egg white with 1 tsp. water

Stir fry first 8 ingredients using veggie or chicken broth till cabbage is tender. Let cool. In a large bowl combine everything except the wrappers and egg wash. Wet wrappers with hot water to soften and place on rack. (just a few at a time) Put 1 softened spring-roll wrapper on a work surface, keeping the remaining wrappers covered with wax paper. Spread a heaping T. of the filling in the center, leaving space at the sides and brush the edges with some of the egg wash. Roll kind of like a burrito, rolling up the filling in the wrapper, sealing the roll using some of the remaining egg wash. Let dry for a little while and bag ’em up and chill ’em. Makes about 40 spring rolls

Dipping Sauce

2 tsp. balsamic vinegar
1/4 cup fresh lime juice
2 T. water
2 garlic cloves, minced and mashed to a paste
2 T. Splenda
Dried hot red pepper flakes to taste

In a small bowl, mix all together.

6 Skinless Boneless Chicken Breasts
1 T. Olive Oil
1/2 tsp. Black Pepper
1 1/2 T. Tomato Paste
3 Cloves of Garlic (crushed)
1 cup Chicken Broth
1/4 cup Balsamic Vinegar
4 T. Scallions (chopped)
1 T. Honey

Heat oil in a medium/large frying pan. Add chicken and brown on all sides (around 10 minutes) Remove from pan and drain off any excess fat. Add remaining ingredients to the pan & bring to a boil. Return the chicken to the pan & reduce heat. Simmer for 30 minutes.

215 calories per breast

Stuffing:

1/2 cup finely chopped onion
1/4 cup finely chopped carrot
2 T. finely chopped celery
2 T. finely chopped scallions
1 T. fresh tarragon, chopped, or 1 tsp. dried, crushed
1 T. finely chopped fresh chervil, or 1 tsp. dried, crushed
1 T. finely chopped parsley
pinch dried sage
2 slices whole-wheat bread, crumbled
2/3 cup fat-free chicken stock
1/2 tsp. seasoned salt

Paprika Sauce:

2 T. finely chopped shallots
2 T. finely chopped onion
3 cups diced red bell peppers
1 tsp. paprika
11/2 cups fat-free chicken stock
1 T. light sour cream
pinch freshly ground black pepper

4 boned and skinless chicken breast halves, all visible fat removed (1 pound)

To make the stuffing, combine the onion, carrot, celery, and scallions in a saucepan and cook over low heat, covered, for 10 minutes, or until the onion is translucent, adding a little water if necessary to prevent scorching. Remove from the heat, add all the remaining ingredients for the stuffing, and mix well. Set aside. Preheat the oven to 450°F. To make the sauce, spray a saucepan with non-stick cooking spray and place it over medium-low heat. Add the shallots, onion, and red peppers and cook, stirring frequently, for about 10 minutes, or until tender. Add the paprika and stock and continue cooking until reduced by half. Cover to keep warm and set aside. Cut an incision in the thickest part of each chicken breast to form a pocket. Spoon one-fourth of the stuffing into the pocket of each chicken breast and place in a baking dish. Bake the chicken breasts for 8 to 10 minutes, or until done. Just before serving, stir the sour cream and pepper into the paprika sauce and spoon about 1/3 cup of the sauce over each serving.

Yield: 4 servings
Serving Size: 1 chicken breast topped with 1/3 cup of sauce

Calories: 261

1/2 C. Plain nonfat Yogurt
1 Onion, chopped
1/4 tsp. Ground Ginger
2 Cloves Garlic, minced
1 T. Lime Juice
1 1/2 tsp. Ground Coriander
1/2 tsp. Cumin
1/4 tsp. Cardamom
1/4 tsp. Turmeric
1/8 tsp Cayenne Pepper
1 Chicken, quartered and skinned.

Combine all ingredients and mix thoroughly. Place chicken in baking dish, add yogurt mixture, cover and marinate in the refrigerator at least four hours, turning occasionally. Broil chicken 8 minutes on each side, then reduce oven to 325 and transfer chicken to baking dish sprayed with non-stick cooking spray. Cover with foil and bake 10 minutes. Garnish with lime slices if desired.

4 4oz. Turkey tenderloin steaks, about 1/2-inch thick
1 tsp. Ground cumin
1/8 tsp. Pepper
1 T. Sugar
2 T. Vinegar
1 1/2 tsp. Cornstarch
1 lg. Tomato, seeded and chopped
1 C. Chopped zucchini
1/4 C. Sliced green onions
1 4oz. Can diced green chili peppers, drained
2 C. Hot cooked rice

Rinse turkey steaks; pat dry. Stir together cumin and pepper; sprinkle on both sides of the turkey steaks. In a 12×71/2×2-inch dish arrange the turkey with meaty portions toward the edges of the dish. Cover with vented microwave-safe plastic wrap. Cook on 100% power (high) for 6 to 7 minutes or till turkey is tender and no longer pink, rearranging once. Cover to keep warm. For sauce, in a 4-cup measure stir together sugar, vinegar, and cornstarch. Stir in tomato, zucchini, green onions, and chili peppers. Cook, uncovered, on high for 5 to 7 minutes or till mixture is thickened and bubbly, stirring after every minute. Cook on high 1 minute more. Spoon over turkey. Serve with hot cooked rice.

1-1/2 lbs. turkey fillets / tenderloin
2 T. (Rice) Flour
Pepper
1 onion, diced
2 cloves garlic, minced
1-1/2 C. no sodium added canned crushed tomatoes
1 T. fresh rosemary, chopped
1 T. fresh thyme, chopped
2 tsp. capers
1/2 C. fresh parsley, minced

In a ziploc bag, place the turkey fillets with the flour and pepper. Shake the bag until the turkey fillets are coated with flour. Spray a little pam on a paper towel, then wipe the inside of a skillet. _Heat over medium high heat. Add the turkey fillets and sauté on each side for 4 minutes. Remove from the skillet. In the same pan, sauté the onion and garlic in a little stock or water, for 5 minutes, or until the onions begin to brown. Add the crushed tomatoes. Bring to a boil. Lower the heat and let simmer for 5 minutes. Add the turkey, rosemary, thyme, and capers to the skillet. Simmer over low heat for 10 minutes. Add the parsley and serve.

1 C. Onion, finely chopped
1 tsp. Minced Garlic
2 C. Japanese Eggplant, halved lengthwise, then cut into chunks
1 lb. Ground Turkey
1 tsp. Dried Basil
1/2 tsp each Dried Oregano, Salt, Cinnamon
1/4 tsp. Pepper
8oz. Can Tomato Sauce
1 T. Butter
1/2 C. Egg Beaters
1 C. Skim Milk
1 C. Flour
1/4 tsp. Salt
1/4 C. Shredded reduced fat Sharp Cheddar Cheese
2 T. Parmesan Cheese

Cook Onion, garlic, and eggplant in a nonstick pan over medium-high heat, stirring constantly, 5-7 minutes, or until onion is soft and eggplant is golden brown. Remove vegetables from skillet and set aside. Coat with cooking spray, add turkey, and cook over medium heat, stirring, until no longer pink. Add seasonings, tomato sauce and eggplant mixture. Bring to a boil, reduce heat and simmer, covered, 20 minutes, stirring occasionally. Meanwhile preheat oven to 425. In medium bowl, lightly beat eggs. Add milk and beat until well blended. Add flour and salt. Beat until batter is smooth. Place butter in a pie pan. Set pan in oven for butter to melt. Pour batter into heated pie plate when turkey is done cooking, and place turkey in center of batter. Spread turkey mix to 1” of edge. Sprinkle with cheddar and Parmesan cheese. Bake 30 minutes, until brown and puffy. Cut into wedges and serve.

Salad

2 tsp extra virgin olive oil
2 tsp balsamic vinegar
1/2 tsp chopped fresh rosemary
1/8 tsp salt
1/8 tsp ground black pepper
11/2 c halved red cherry tomatoes
1/2 med red onion, chopped
4 C. Italian-style salad greens or baby greens with fresh herbs

Turkey

2 tsp chopped fresh rosemary
1 1/2 tsp grated lemon peel
1/2 tsp salt
1/4 tsp ground black pepper
1 lb turkey breast cutlets

To make the salad: In a large bowl, whisk together the oil, vinegar, rosemary, salt, and pepper. Add the tomatoes and onion, and toss gently. Set aside while preparing the turkey. To make the turkey: Preheat the broiler. Coat the broiler pan with olive oil cooking spray. In a cup, combine the rosemary, lemon peel, salt, and pepper. Rub over the turkey. Place the turkey on the prepared pan. Broil the turkey 4-6″ from the heat for 5 minutes, turning once, or until no longer pink. Add the greens to the salad, toss lightly, and place it on a platter. Top with the turkey.

Yield: 4 servings

Calories: 190
Fat: 6g
Fiber: 3g

1 egg white beaten
1/4 Cup water
1/3 Cup ground almonds
1/3 Cup seasoned bread crumbs
1-1/2 Pounds Turkey Breast Cutlets
2 tsp. vegetable oil
3 T. fresh lemon juice
3 T. dry white wine

In shallow bowl combine egg white and water. On shallow plate combine almonds and bread crumbs. Dip turkey cutlets into egg mixture, then into crumbs. In large non-stick skillet, over medium-high heat, sauté cutlets in margarine 1 to 2 minutes per side or until turkey cutlets are no longer pink in center. Remove from pan and keep warm. Remove pan from heat. Add juice and wine to pan; return to low heat until mixture bubbles. To serve, place cutlets on large platter and pour wine mixture over cutlets.

Yield: 4 servings

Calories 322

1 cup fresh or frozen cranberries
1 cup reduced-sodium chicken broth
1/4 cup frozen tangerine juice concentrate, thawed
2 tsp. grated lemon zest
4 turkey cutlets (4 oz. each), halved
3 T. all-purpose flour
1/4 tsp. salt
1/4 tsp. pepper
1 T. plus 1 tsp. olive oil
1 T. light brown sugar
1 T. dark rum (optional)

In a small saucepan, combine the cranberries, chicken broth, tangerine juice concentrate, and lemon zest, and bring to a boil over medium-high heat. Reduce the heat to low and simmer, uncovered, while you prepare the turkey. In a shallow bowl, combine the flour, salt, and pepper. Dredge the turkey in the seasoned flour; reserve the excess flour. In a large nonstick skillet, heat the oil over medium-high heat. Add the turkey and cook until golden, about 3 minutes per side. Transfer the turkey to a plate and cover loosely to keep warm. Stir in the reserved dredging flour and cook, stirring, until the flour is no longer visible, about 30 seconds. Add the simmering tangerine juice-cranberry mixture, the brown sugar, and rum (if using), and cook until the sauce is slightly thickened, 1 to 2 minutes. Return the turkey to the skillet and turn to coat with the sauce. Cook until heated through, 1 to 2 minutes.

Yield: 4 servings
Serving Size: 2 Cutlets with Sauce

Calories: 254
Fat: 5.4
Fiber: 1.4

Dipping sauce:
2 T. water
2 T. rice vinegar
2 T. low-sodium soy sauce
1/2 tsp. dark sesame oil
2 garlic cloves, minced

Dumplings:

1 cup sliced shiitake mushroom caps
1/2 cup sliced green onions
1/4 cup sliced carrot
2 T. minced peeled fresh ginger
2 T. rice vinegar
3 large egg whites, lightly beaten
2 cups chopped skinned cooked turkey
24 (4-inch) gyoza skins (or wanton wrappers)
2 tsp. vegetable oil, divided
1/2 cup water, divided

To prepare dipping sauce, combine first 5 ingredients, stirring well with a whisk. To prepare dumplings, place mushrooms, onions, carrot, ginger, and vinegar in a food processor; pulse until coarsely chopped, scraping sides. Combine mushroom mixture and egg whites in a large bowl; add turkey, stirring until combined. Working with 1 gyoza skin at a time (cover remaining skins to keep from drying), spoon about 1 T. turkey mixture into center of each skin. Moisten edges of skin with water. Fold in half, pinching edges together to seal. Place dumpling on a baking sheet (cover loosely with a towel to keep from drying). Repeat procedure with remaining skins and turkey mixture. Heat 1 tsp. vegetable oil in a large nonstick skillet over medium-high heat. Arrange half of dumplings in pan; cover and cook 5 minutes or until lightly browned. Turn dumplings; add 1/4 cup water. Cover and simmer 5 minutes. Remove from pan; keep warm. Wipe pan dry with a paper towel. Repeat procedure with remaining vegetable oil, dumplings, and water. Serve warm with dipping sauce.

Yield: 8 servings
Serving size: 3 pot stickers and about 2 tsp. dipping sauce

Calories 144

1-1/2 lbs. turkey fillets
2 T. Flour
Pepper
1 onion, diced
2 cloves garlic, minced
1-1/2 C. sodium free canned crushed tomatoes
1 T. fresh rosemary, chopped
1 T. fresh thyme, chopped
2 tsp. capers
1/2 C. fresh parsley, minced

In a Ziploc bag, place the turkey fillets with the flour and pepper. Shake the bag until the turkey fillets are coated with flour. In a large skillet over medium heat, heat a little stock or water. Add the turkey fillets and sauté on each side for 4 minutes. Remove from the skillet. In the same skillet, sauté the onion and garlic for 5 minutes until the onions begin to brown. Add the crushed tomatoes. Bring to a boil. Lower the heat and let simmer for 5 minutes. Add the turkey, rosemary, thyme, and capers to the skillet. Simmer over low heat for 10 minutes. Add the parsley and serve.

1 C. Skim Milk
3 T. Flour
1 sm. Onion
2 cloves
1 bay leaf
1/4 tsp. Each: Paprika, Sage, salt, Tabasco
1/8 tsp. Nutmeg
2 lg. Eggs, separated, plus 3 lg. Egg Whites
3/4 C. Cooked Turkey, finely chopped
1/4 C. Cooked Carrot, finely chopped
1/4 C. Tiny Frozen Peas

Preheat oven to 400 degrees. In medium heavy saucepan over low heat which milk into flour. Stud the onion with the cloves and add to the pan along with bay leaf. Cook, stirring until quite thick, about five minutes. Remove from heat and discard onion, cloves, and bay leaf. Stir in the spices and Tabasco; set aside. In large bowl whisk egg yolks until just blended. Stir in a little of the hot mixture to eggs, stirring quickly to prevent curdling, then add eggs back to the saucepan. Stir in the turkey, carrots, and peas. Beat the egg whites until stiff, but not dry. Gently folk into the turkey-vegetable mixture. Lightly coat a 11/2 qt. Souffl� pan with nonstick spray. Pour in the turkey mixture and bake, uncovered, about 25 minutes, until puffy and golden. Serve at once, as souffl� will fall.

3 med. Zucchini
2 Scallions — minced
1/2 Green pepper
3 Sprigs parsley
1 C. no salt added no sugar added canned tomatoes
1/2 lb. Ground turkey breast
1/4 tsp. Pepper
1/8 tsp. Cayenne pepper
1/2 tsp. Allspice
3/4 C. cooked basmati rice
No salt Tomato paste, to taste
Lemon wedges

Place zucchini in a large deep skillet and add enough boiling water to cover. Cook for 10 to 12 minutes, and then chill quickly under cold water. Cut off stem end of each zucchini and split lengthwise. Starting from wide end of vegetable, scoop out pulp with a spoon, leaving a 1/2 inch thick shell; reserve pulp. Place shells in a 9×13 baking dish. Preheat oven to 350. In a food processor mince scallions, green peppers, and parsley. Add drained tomatoes (reserve the liquid), reserved zucchini pulp, turkey, spices, and rice and process until well mixed. Generously spoon mixture into scooped zucchini shells. Add enough water to reserved tomato liquid to make 1 cup, stir in a little tomato paste, and pour around the bottom of baking dish. Cover pan with foil and bake for 35 minutes, removing foil every 10 minutes to baste with liquid. Remove foil completely for last 5 minutes of baking. Serve hot with lemon wedges

1.5 lb. Boneless, Skinless Chicken Breast
1 Onion, sliced
1 Bell Pepper, sliced
4oz. Can Mushrooms, drained
2 Cloves Garlic, minced
12oz. Can Diet 7-up

Arrange chicken in a 3-quart casserole and top with remaining ingredients. Cover and bake at 350 for 35-45 minutes, or until chicken is tender. Uncover and bake 10 minutes more.

1 1/2 pounds ground turkey breast
1 can (8 oz.) water chestnuts (drained and finely chopped)
2 Egg whites, beaten slightly
2 T. finely chopped scallion
1/2 tsp. Ground ginger
1 T. Mrs. Dash
1/4-1/2 cup wine (or you can just use broth)

Combine all ingredients. Add the wine/broth last, a little at a time, you want the meat to be able to stick together and form balls, but not too sticky. You may not need more than 1/4 cup or so. Form the mixture into balls, a little bit larger than 1oz, since they will shrink some. I usually just weigh the first couple, and then try to make the rest about the same size. Lay them out on a broiler pan or cookie sheet, and then cook for about 11-14 minutes at 350 degrees. Let them cool completely and then I store them in a Ziploc bag in the freezer. To defrost them plain, place them in a little dish, sprinkle with a tiny bit of low sodium soy sauce or chicken stock (so they don’t dry out too much), and then nuke at 80% for about 2-3 minutes.

1/4 C. lemon juice
Dash of Olive Oil
1 T. grated lemon peel
2 T. red wine vinegar
2 T. reduced-sodium soy sauce
1 clove garlic, finely chopped
1 1/2 lb. turkey breast tenderloins
Red Onion Salsa (below)

Mix all ingredients except turkey and Red Onion Salsa in shallow glass or plastic dish. Add turkey; turn to coat with marinade. Cover and refrigerate, turning once, at least 2 hours but no longer than 24 hours. Prepare Red Onion Salsa. Heat oven to 350 degrees. Spray rectangular pan, 13x9x2 inches, with cooking spray. Remove turkey from marinade; discard marinade. Place turkey in pan. Bake uncovered about 35 minutes, brushing with pan drippings after 10 minutes, until juice of turkey is no longer pink when centers of thickest pieces are cut. Serve with salsa.

Red Onion Salsa

2 medium red onions, finely chopped (1 1/2 C.)
1 medium tomato, finely chopped (3/4 C.)
4 medium green onions, chopped (1/4 C.)
4 cloves garlic, finely chopped
1/4 C. lemon juice
2 T. chopped fresh cilantro
2 T. balsamic or red wine vinegar
1 tsp reduced-sodium soy sauce
1/4 tsp ground red pepper (cayenne)

Mix all ingredients in glass or plastic bowl. Cover and refrigerate at least 2 hours.

butter-flavored cooking spray
3 whole boneless, skinless chicken breasts, about 1/2 lb. each, halved
2 oz. low fat sliced ham, finely minced
3 cloves garlic, sliced paper thin
3 large Jonagold or Mutsu apples, 8 oz. each, cut in half and cored
6 sprigs fresh rosemary
6 sprigs fresh thyme
1 T. olive oil
6 T. fresh lemon juice

Preheat oven to 350°F. Cut 6 circles of parchment paper 18 inches in diameter. Place on a work surface and lightly coat the top of each circle with cooking spray. Rinse and pat dry chicken breast halves. Lay 1 piece of chicken on half of each parchment circle. Sprinkle minced ham and garlic slices over the chicken breasts. Thinly slice the unpeeled apples and arrange the slices over the chicken. Top each chicken breast with a sprig of rosemary and thyme and drizzle 1/2 tsp. olive oil and 1 T. lemon juice over each breast. Fold over parchment and crimp the edges to seal. Place packets on a large baking sheet and bake for 45 minutes, until packets are puffed and lightly browned. Place parchment packets on serving plates, break oven, and serve immediately.

Yield: 6 servings
Calories: 222
Fat: 6g
FIber: 3g

8 boneless skinless chicken breasts
8 cloves garlic, minced
1 C. low/no sodium chicken broth
1/3 C. balsamic vinegar
1 T. cornstarch
2 T. water

Lightly spray a large nonstick skillet with Pam. Cook breasts for 3 minutes on one side; add garlic. Turn chicken and continue cooking for another 2 to 3 minutes. Add stock, vinegar and a little pepper. Reduce heat to medium-low; cover and cook for 10 minutes or until chicken is tender. Remove chicken to a platter. In small bowl, combine cornstarch and water; stir until smooth. Add to skillet and cook 1 to 2 minutes until thick and smooth.

4 4-oz. skinless chicken breasts
olive oil cooking spray
3 cloves garlic, minced
1 small onion, sliced very thin
1/2 tsp. cumin
1/2 C. orange juice
1 T. lemon juice
1 tsp. orange zest
freshly ground pepper
2 tsp. capers

Rinse the chicken and pat dry. Heat a non-stick skillet and coat with cooking spray. Brown the chicken on both sides over medium high heat. Remove from pan. Reduce the heat and recoat with cooking spray. Add the garlic and stir until it begins to brown slightly. Add the onion and cook, stirring until it begins to brown. Stir in the cumin, citrus juices, orange zest and pepper. Add the chicken to the pan with the citrus sauce, cover and simmer for 10 minutes. Add the capers and recover. Simmer another 5-8 minutes, until chicken is tender. To serve, top each breast with some of the onion and capers with a T. of citrus sauce.

Yield: 4 servings
Calories: 142
Fat: 2g
FIber: 0g

Barbecue Sauce:

1 large onion, minced
8 oz. low-sodium canned tomato sauce
1/4 cup freshly squeezed lemon juice
3 T. Worcestershire sauce
2 T. white vinegar
2 T. sugar
11/2 tsp. dry mustard
1/4 tsp. salt
1 cup water
1/2 tsp. liquid smoke

2 tsp. canola oil
2 garlic cloves, pressed or minced
6 boned and skinless chicken breast halves, all visible fat removed (11/2 pounds)

To make the sauce, put the onion in a saucepan and cook, covered, over low heat until it is soft and translucent, adding a little water if necessary to prevent scorching. Add all the remaining sauce ingredients, except the liquid smoke, and bring to a boil. Reduce the heat to low and cook, covered, for 30 minutes. Remove from the heat, stir in the liquid smoke, and set aside. Preheat the oven to 350°F. Heat the oil and garlic in a large ovenproof skillet over medium heat just until the garlic starts to sizzle. Add the chicken breasts and cook, turning, until both sides are browned. Spoon the sauce over the browned chicken breasts, cover, and bake for 30 minutes, or until done.

Makes 6 3oz. servings. 208 calories.

2/3 cup pearl barley
2 T. chopped onion
3/4 cup diced carrot
3/4 cup diced celery
3/4 cup diced leeks, white parts only
1/2 cup fat-free chicken stock, divided
2 boneless and skinless chicken breast halves, all visible fat removed
1/2 cup chopped parsley
1/4 tsp cracked black pepper

Place the barley in a small saucepan with enough water to cover and bring to a boil. Lower the heat and simmer for about 20 minutes, or until the barley is tender. Drain and set aside. While the barley is cooking, prepare the coals for grilling or preheat the broiler. Combine the onion, carrot, celery and leeks in a large saucepan. Add 1/4 cup of the chicken stock and cook, covered, over low heat for about 10 minutes, or until the vegetables are tender. Remove from the heat and then remove half of the vegetables from the pan and set aside. Add the remaining 1/4 cup of chicken stock to the vegetables in the pan and cook over medium-high heat until the stock is reduced by half. Set aside and keep warm. Grill or broil the chicken breasts for three to five minutes on each side, or until done. Remove from the heat and cool. When cool enough to handle, shred the chicken by pulling it apart with the tines of two forks into long strands. In a bowl combine all the ingredients including the barley and toss gently. Serve hot or cold. To serve, divide equally among four plates.

2 T. Flour
4 boneless skinless chicken breasts
1 tsp. vegetable oil
1 onion, chopped or 2 T. dehydrated onion
3/4 C. Apple cider or juice
1 small turnip, peeled and cut into 1/4 inch by 2 inch sticks (about 4 cups)
1 C. reduced sodium chicken stock
2 Granny Smith or golden delicious apples, peeled and chopped
2 T. lemon juice
1 1/2 tsp. fresh thyme leaves or 1/2 tsp. dried
Salt and black pepper

Coat chicken with flour and shake off excess. Reserve unused flour. Heat oil over high heat in a large non-stick skillet. Add chicken and cook until golden, about 2 minutes per side. Remove and set aside. Reduce heat to medium and add onions. Cook for 2 minutes until onions are softened. Add reserved flour and cook 1 minute more. Gradually add cider and cook, stirring until thickened, about 2 minutes. Add turnip and chicken stock. Cover and simmer on low until tender, about 15 to 20 minutes. Add apples, lemon juice, thyme and chicken. Cook until chicken is no longer pink inside, season with salt and pepper, and serve.

Apple Cider Vinegar
2 egg whites
1 tsp of garlic powder
1/2 tsp black pepper
Cayenne pepper to taste

Mix all ingredients in a small bowl. Drop pieces of chicken breast cut into strips into the mixture. Bake this in the oven at about 400 degrees, or grill over medium heat. Just turn often brushing the vinegar/egg mixture over the pieces as it cooks. Discard the remaining sauce. Serve with a sprinkle of hot sauce.

1 pound chicken breast, cut into 2 inch pieces
Fat free cooking spray
1 can (14 1/2oz) no salt diced tomatoes, undrained
1 medium bell pepper, diced as small or as big as you like
1 medium onion, chopped (about 1 cup)
1 clove garlic, minced
4 cups of hot cooked brown rice (prepared in low sodium chicken broth adds flavor)

Caribbean seasoning:

2 T. oat flour
2 tsp ground allspice
1/2 tsp paprika
1/2 tsp pepper
1/2 tsp cumin (ground or seed)
1/4 tsp ground red pepper (more if you like it hot!)

Prepare Caribbean Seasoning, and shake chicken in bag to coat with seasoning mix. Spray nonstick pan with spray and add chicken. Stir fry over medium heat 7-10 min or till no longer pink. Stir in tomatoes, bell pepper, onion, and garlic. Heat to boiling, then reduce heat. Cover & simmer 5-10 minutes or until vegetables are the way you like. Serve chicken mixture over hot rice.

2 10oz. Pkg. Frozen Spinach
1 C. Water or stock
1 1/2 lb. Boneless, skinless Chicken Breasts
1/2 Stalk Celery
1/2 sm. Onion
3 T. Flour
1/2 C. Skim Milk
1/4 C. Parmesan Cheese
1/8 tsp. Nutmeg

Preheat oven to 375 degrees. Cook spinach according to package directions. Drain well. Simmer chicken in water with the celery and onion chicken is no longer pink, about 15 minutes. Remove chicken, reserving 1 C. of cooking liquid, discard vegetables. Shake flour with milk in a covered container well to remove all lumps. Mix with reserved liquid in saucepan. Cook, stirring constantly, until thickened. Stir in nutmeg and cheese. Mix spinach with half the sauce and spread in a 9×13 baking dish that has been sprayed with non-stick cooking spray. Arrange chicken over spinach, pour remainder of sauce over chicken. Bake, uncovered, about 25-30 minutes, until fully heated and the chicken done.

2 boneless chicken breasts
2 slices ham
2 slices low-fat Swiss cheese
1/8 tsp. garlic powder
1/8 tsp. white pepper
1/8 C. bread crumbs
Minced parsley

Pound chicken breasts flat. Place one ham and cheese slice on each chicken piece. Sprinkle with minced parsley, garlic powder, salt and pepper .Roll up chicken to enclose ham and cheese. Secure with wooden toothpicks. Brush with water or stock. Bread with crumbs. Place on a nonstick baking sheet. Bake at 350 degrees F for 35 minutes.

16oz. Chicken Breast
3 C. Chicken Broth
1/2 lb. Tomatillos, husks removed
2 Stalks Celery, sliced
1 sm. Bunch Cilantro, chopped
1 clove Garlic, chopped
1/2 med. Onion, chopped
2 jalapeños, chopped

Place chicken in large saucepan. Add about 1″ broth or enough to steam chicken. Bring to a boil, then reduce heat, cover and cook until chicken is no longer pink, about 15 minutes. Place tomatillos, celery, cilantro, garlic, onion, chilies and 1 C. broth in another saucepan. Bring to a boil, cover and simmer 2 minutes or until soft. Purée sauce in blender or food processor. Return sauce to pan and cook gently, 10 minutes. Place drained chicken pieces in large skillet. Add sauce. Cover and simmer until chicken is tender, about 30-45 minutes.

4 medium (12 oz. total) boned skinless chicken breast halves
11/2 C. sliced fresh mushrooms
2 T. sliced green onion
2 T. water
1/4 cup dry sherry or dry Marsala

Place 1 piece of chicken, boned side up, between 2 pieces of clear plastic wrap. Working from the center to the edges, pound lightly with a meat mallet to about 1/4-inch thickness. Remove plastic wrap. Repeat with remaining chicken breast halves. Preheat skillet over medium heat. Add 2 chicken breast halves. Cook over medium heat for 2 to 3 minutes or till tender and no pink remains. Transfer to a platter; keep warm. Repeat with remaining chicken breast halves. Add mushrooms, green onion, and water to skillet. Cook over medium heat till mushrooms are tender and most of the liquid has evaporated (about 3 minutes). Add Marsala or dry sherry to skillet. Heat through. Spoon vegetables and sauce over chicken. Makes 4 servings

2 T. olive oil
1 lb. chicken cutlets
salt to taste
freshly ground black pepper
1/4 C. flour, for dredging
1/2 C. white wine
1 C. low-sodium chicken broth
1 C. chopped fresh tomatoes
2 T. chopped fresh oregano
1/4 C. fresh lemon juice

Heat the olive oil in a large, nonstick skillet over medium-high heat. While the oil is heating, season the chicken cutlets with salt and pepper and dredge them in flour. Sauté the chicken until golden brown, about 2 minutes on each side. Transfer the chicken to a platter and keep warm. Turn the heat to medium and add the white wine, stirring with a wooden spoon to release any caramelized bits that may be stuck to the pan. Add the chicken broth and simmer for 5 minutes. Add the tomatoes, their juice and the oregano. Add the chicken and any juices that have accumulated on the platter. Simmer for 2 minutes more. Stir in the lemon juice and season with salt and pepper. Transfer the chicken cutlets to serving plates and spoon the sauce over the top.

Yield: 4 servings
Calories: 253
Fat: 8g
Fiber: 1g