Kristen's Recipes

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

1/4 C. Finely chopped onion
2 T. finely chopped celery
13/4 C. chopped peeled Granny Smith apple (about 3/4 pound)
1 3/4 tsp. Curry powder, divided
1/4 C. Golden Raisins
1/2 tsp. Minced garlic
1 (10-1/2-ounce) can low-salt chicken broth, divided
4 (4-ounce) skinned, boned chicken breast halves
3/4 C. Apple juice
1 lg. Garlic clove, minced
1 tsp. Cornstarch
1 tsp. Water

Heat chicken stock in a nonstick skillet over medium-high heat. Add onion and celery; sauté 5 minutes or until tender. Add apple and 1 tsp. curry powder; sauté 3 minutes or until apple is tender. Stir in raisins, 1/2 tsp. minced garlic, and 1/3 cup broth; cook 4 minutes or until liquid almost evaporates. Spoon apple mixture into a small bowl; set aside. Cut a horizontal slit through the thickest portion of each breast half to form a pocket. Stuff about 1/4 cup apple mixture into each pocket. Heat a little chicken broth in skillet over medium-high heat. Add chicken; sauté 6 minutes on each side or until done. Remove chicken from skillet; set aside. Add 3/4 tsp. curry powder, remaining broth, apple juice, and 1 minced garlic clove to skillet. Bring to a boil; cook 5 minutes or until reduced to 1 cup. Combine cornstarch and water; stir well. Add to broth mixture in skillet; stir with a whisk. Bring to a boil; cook 1 minute, stirring constantly. Return chicken to skillet; cover and simmer 2 minutes or until heated. Serve sauce with chicken

1 medium onion, thinly sliced
1 3/4 lb. boneless, skinless chicken breasts (about 4 half breasts)
1 clove garlic, minced
1 14 oz can salt free tomatoes, chopped
1 8-ounce low salt tomato sauce
1/4 tsp. pepper
1 tsp. oregano leaves, crushed
1/2 tsp. basil, crushed
1 bay leaf
1/4 cup dry white wine

Place half of the onions on bottom of a 2-1/2 qt baking dish. Add chicken pieces, rest of onions and the remaining ingredients. Cover and cook 350 degrees for 1-1/2 hours or until chicken is done.

4 turkey cutlets, about 4 to 6 oz. each
1 1/2 T. olive oil
2 T. herbes de Provence

With a meat pounder, flatten the turkey cutlets between 2 sheets of waxed paper. Press the herbes de Provence into the turkey. Heat the olive oil in a heavy oven-proof skillet until it begins to smoke. Cook each side of the turkey until golden brown, about 8 minutes total.

Yield: 4 servings
Serving Size: 1 turkey cutlet

Calories: 249
Fat: 8g
Fiber: 0g

2 1/2 to 3 lbs. meaty chicken pieces, skinned
3 C. sliced fresh mushrooms
1 large onion, chopped
2 cloves garlic, minced
3/4 C. chicken broth
1 6-ounce can tomato paste
1/4 C. dry red wine (such as Merlot) or chicken broth
2 T. quick-cooking rice
2 T. snipped fresh basil or 1 1/2 tsp. dried basil, crushed
2 tsp. equal
1/2 tsp. pepper
2 C. hot cooked rice noodles

Rinse chicken; set aside. In a 3 1/2-4-or 5-quart crockery cooker place mushrooms, onion, and garlic. Add chicken pieces on top of the vegetables. In a bowl combine broth, tomato paste, wine or chicken broth, rice, dried basil (if using), equal, pepper. Pour over all. Cover; cook on low-heat setting for 7 to 8 hours or on high-heat setting for 3 1/2 to 4 hours. If using, stir in fresh basil. To serve, spoon chicken, mushroom mixture, and sauce over hot cooked rice noodles or rice.

1 1/2 tsp. Paprika
1 tsp. Worcestershire Sauce
1 tsp. Fresh Thyme
1/4 tsp. Pepper
2 Boneless, Skinless Chicken Breasts
3 C. Red Potatoes, thinly sliced
3/4 C. Bell Pepper, chopped
1/2 C. Onion, chopped
2 cloves garlic, minced
1/2 C. Chicken stock

Combine paprika, Worcestershire sauce, dried thyme and pepper. Rub over chicken. Combine potatoes, bell pepper, onion, and garlic in a large bowl. Heat a large, non-stick skillet that has been sprayed with cooking spray, over medium-high heat. Add the potato mixture and cook for 5 minutes, stirring occasionally. Add broth, cover, reduce heat and simmer for 5 minutes. Uncover, add chicken to pan, nesting into vegetable mixture. Cover and cook for 20 minutes or until the vegetables are tender and chicken is done. Garnish with fresh thyme sprigs if desired.

1 lb. Boneless, Skinless Chicken Breasts
1 tsp. Cumin
3/4 C. Salsa, thick and chunky
1/2 tsp. Chopped Garlic
1 Onion, sliced
1 Green Pepper, sliced

Cut chicken into 1″ strips. Sprinkle with cumin. Spray skillet with non-stick coating and stir fry chicken until tender and no longer pink. Add salsa, garlic, onion, and green pepper. Cover and simmer 10 minutes or until vegetables are tender. Serve over pasta, rice, or a slice of crusty bread.

1 lb. Boneless, skinless Chicken Breast, sliced thin for scaloppini
2-4 Cloves Garlic, pressed or minced
1 lg. Shallot, minced fine
1 C. Chicken Stock
1/4 C. White Wine
Juice of 1 Lemon
Basil, Oregano, and Pepper to taste
1 T. Capers (optional)

Very lightly dust chicken in flour, and brown chicken in nonstick skillet. Do not overcook. Remove and set aside. Lower heat to medium. Sauté garlic and shallot in a little water until soft and translucent. Add seasonings and chicken. Turn heat to high and add wine. Heat to a boil, and let cook until alcohol is removed. Add stock and lemon juice. Reduce at a boil until slightly thickened. Add capers if desired and serve.

1 1/2 tsp. Chipotle Chile pepper
1 tsp. paprika
1 tsp. oregano leaves
1 tsp. garlic powder
1/2 tsp. ground cumin
3 Yukon gold potatoes quartered
1 egg white
2 tsp. brown sugar sub
2 turkey breast tenderloins cut into sections

Preheat oven to 400 degrees F Combine first 5 ingredients. Put quartered (small bit sizes pieces) potatoes in Ziploc baggie with egg white toss to coat potatoes put one spoonful of spice mixture in and toss. Take remaining spices and mix brown sugar in rub into turkey tenderloins. Place in 1/2 of baking dish put potatoes on the other side. Cover tightly with tinfoil. Bake for 30-40 minutes.

4 boned and skinless chicken breast halves, all visible fat removed (1 pound)
Freshly ground black pepper
1 tsp. corn oil margarine or butter
1 garlic clove, pressed or minced
8 large fresh mushrooms, cleaned and trimmed
8 small boiling onions, peeled, cooked in boiling water until tender, and drained

Sauce:

2 T. finely chopped shallots
1/2 cup dry sherry
1/2 cup dry red wine
4 cups fat-free chicken stock, boiling
1/3 cup cornstarch
1/3 cup cold water
1/4 tsp. freshly ground black pepper
1 T. kitchen bouquet

Lightly sprinkle both sides of the chicken breasts with pepper. Melt the margarine or butter in a large skillet. Add the garlic and cook just until it starts to sizzle. Place the chicken in the hot skillet and brown on both sides. Do not overcook. Remove the chicken from the skillet and arrange in a 7 x 11-inch baking dish. Add the mushrooms to the skillet and brown. Add the browned mushrooms and cooked onions to the baking dish with the chicken. Preheat the oven to 350°F. To make the sauce, combine the shallots, sherry, and red wine in the skillet in which you have cooked the chicken and bring to a boil. Continue cooking until the volume has been reduced by one-third. Add the boiling chicken stock and reduce the heat to low so that the mixture is just simmering. Dissolve the cornstarch in the cold water and pour into the sauce, stirring constantly with a wire whisk. Add the pepper and Kitchen Bouquet and continue stirring until the mixture has thickened slightly. Pour the sauce evenly over the chicken and vegetables. Cover and bake for 20 minutes, or until the chicken is done. Divide the chicken breasts among 4 plates and top each serving with 1/2 cup of sauce.

1/4 recipe = 278 calories

2 Cornish Game Hens with backbone removed, flattened
Pepper
1/2 T. Chopped Fresh Ginger
1/4 C. Sugar Free Orange Marmalade
1 T. Dijon Mustard
1 T. Dry Sherry
1/4 tsp. Red Pepper Flakes
1/4 C. Chicken Broth

Preheat oven to 400. Place hens breast side up in a large shallow baking dish. Season with pepper. In a small skillet, mix together remaining ingredients. Bring to a boil and cook one minute. Pour evenly over the hens, and bake until hens reach 180 degrees, about an hour. Serve topped with sauce.

3/4 1 C. whole wheat breadcrumbs (freshly made in blender or food processor is best)
1 tsp. each poultry seasoning and onion powder
1/4 tsp. each garlic powder and thyme
3 egg whites
1/2 C. nonfat yogurt
1/4 C. skim milk
4 4oz. skinless chicken breast pieces, pounded thin

Preheat oven to 450 degrees F. In a flat dish mix together breadcrumbs, poultry seasoning and onion powder, garlic powder and thyme. In a separate bowl, whisk together the egg whites, nonfat yogurt and skim milk. Dip chicken breast pieces into yogurt mixture, then roll in crumbs until completely covered. Place on baking pan and bake uncovered at 450 degrees F for 10 minutes or until opaque all the way through and juices run clear.

Yield: 4 Servings
Serving Size: 1 Breast

Calories: 218
Fat: 1.8g
Fiber: .2g

6 skinless boneless chicken breast
1/4 C. dry bread crumbs divided
6 oz. tomato basil feta cheese crumbled
1/4 pkg. Frozen chopped spinach, thawed & squeezed dry

Preheat oven to 350 degrees F. Lb. chicken breasts to 1/4 inch thick. Spray 9 X 13 baking disk with no-stick butter flavored cooking spray. Spread 2 T. of the breadcrumbs in the bottom. Place 1 oz. feta cheese in the center of each chicken breast, top with some spinach, and then fold in half. Then place them in baking dish. Sprinkle remaining breadcrumbs over chicken and bake in preheated oven for 25-30 minutes. (Or until chicken is done)

1/4 Pound Turkey Sausage Links (sliced)
1 Onion (diced)
1 Green Pepper (sliced)
1 Yellow Pepper (sliced)
1/4 Cup Nonfat Chicken Broth
1/4 tsp. Red Pepper Flakes
1/4 tsp. dried Oregano
1 large Garlic Clove (crushed)

Brown Italian sausage. Add the remaining ingredients. Cover & steam until vegetables & sausage are thoroughly cooked.

Yield: 4 Cups
Serving Size: 1 C.
Calories: 148

1 lb. chicken breast, ground
1 T. vegetable oil
1/2 lb. lowfat mozzarella cheese, grated
1/2 small onion, finely diced
1 clove garlic, minced
1 medium green pepper, seeded, minced
1 small tomato, finely chopped
1/2 tsp. salt
5 C. instant corn flour (masa harina)
6 C. water

In nonstick skillet, sauté chicken in oil over low heat until it turns white. Stir chicken constantly to keep it from sticking. Add onion, garlic, green pepper, and tomato. Cook chicken mixture through. Remove skillet from stove and let mixture cool in refrigerator. Meanwhile, place flour in large mixing bowl and stir in enough water to make stiff, tortilla-like dough. When chicken mixture has cooled, mix in cheese. Divide dough into 24 portions. With your hands, roll dough into balls and flatten each into 1/2–inch thick circle. Put spoonful of chicken mixture in middle of each circle of dough and bring edges to center. Flatten ball of dough again until it is 1/2–inch thick. In very hot iron skillet, cook pupusas on each side until golden brown. Serve hot.

Yield: 12 servings
Serving size: 2 pupusas

Calories: 290
Fat: 7g
Fiber: 5g

1 1/2 lb. chicken breast, skinned, fat removed
1/2 C. fresh lemon juice
2 T. white wine vinegar
1/2 C. fresh lemon peel, sliced
3 tsp. fresh oregano, chopped (or 1 tsp. dried oregano, crushed)
1 medium onion, sliced
1/4 tsp. salt to taste black pepper
1/2 tsp. paprika

Place chicken in 13- by 9- by 2-inch glass baking dish. Mix lemon juice, vinegar, lemon peel, oregano, and onions. Pour over chicken, cover, and marinate in refrigerator several hours, turning occasionally, or overnight. Sprinkle with salt, pepper, and paprika. Cover and bake at 300 ºF for 30 minutes. Uncover and bake for added 30 minutes or until done.

Yield: 4 servings
Serving size: 1 breast with sauce

Calories: 179
Total fat: 4 g
Total fiber: 2 g

4 chicken breasts
2 tsp. olive oil
20 fresh figs, halved
1 tsp. sweet paprika, divided
2 tsp. fresh rosemary, coarsely chopped
1 ½ C. red wine
salt and pepper to taste

Sprinkle chicken with ½ tsp. paprika, salt and pepper. Heat oil in a large pan. Add chicken breasts and brown both sides, about 2 minutes per side. Add wine and figs, and sprinkle rosemary and remaining ½ tsp. paprika on top. Turn heat to medium, cover, and cook until chicken is cooked through, about 12-15 minutes. Move chicken from pan to a plate, and let it rest covered. Let the wine and fig sauce reduce without a cover for an additional 5 minutes, until thickened. Divide chicken breasts among plates, and pour sauce on top.

 

Extra Virgin Olive Oil

2 pints grape tomatoes (with skin)

10-12 cloves garlic

1 small shallot (chopped)

1 lb. ground turkey breast

2 pints grape tomato

1 medium sized zucchini (chopped)

1 medium yellow squash (chopped)

1 green pepper

1 red pepper

1 T.p red pepper flakes

1 1/2 tsp thyme

Salt & Pepper

1 store bought log of polenta

1/2 C. Pecorino Romano cheese

2 C. low fat shredded mozzarella cheese

 

Place grape tomatoes and garlic (still in skins) on baking sheet. Drizzle with olive oil, salt and pepper. Place in 425 degree preheated oven and roast for 25-30 minutes. Once roasted, remove from oven. Carefully peel garlic out of skins and put in bowl. Using the back of a spoon, mash to a thick paste. Add tomatoes and blend using a potato masher. Add salt and pepper to taste. While tomatoes and garlic are roasting, pour enough olive oil to coat the bottom of a large skillet and put over medium heat. Add shallot and cook for two minutes. Once shallot is translucent; brown turkey. Once cooked, drain excess fat and set aside in large bowl. In same skillet add more olive oil and sauté squash, zucchini, peppers, and eggplant until tender. Mix in red pepper flakes, thyme, basil, salt and pepper to taste. Cut polenta log into 1/4 inch thick logs and place in single layer in large baking casserole that has been sprayed with cooking spray. Spread cooked ground turkey on top of polenta. Sprinkle Pecorino cheese over ground turkey then layer with vegetable mixture, tomato sauce and finally mozzarella cheese. Cover with foil and bake in 425 degree oven for 25-35 minutes or until cheese is bubbling, making sure to remove the foil for the final ten minutes of baking. Remove from oven and let sit for five to ten minutes before serving.

 

1 T. butter

1 med. sliced onion

1/2 c. sliced mushrooms

1 can condensed cream of mushroom soup

1 tsp. curry

1/2 c. sour cream

2 1/2 c. cooked chicken, cut in chunks or slices

1/4 c. chopped parsley

Noodles

 

Prepare noodles as normal. Melt butter in skillet; saute onions and mushrooms. Stir in soup, curry and sour cream to make a sauce. Add chicken and parsley. Continue to simmer until heated through. Serve over noodles or pour sauce over noodles as a side dish to heated chicken.

1 (5 to 6-pound) whole roasting chicken, neck and giblets discarded

Salt and freshly ground black pepper

1 orange, quartered

1 lemon, quartered

1 head garlic, halved crosswise, plus 3 garlic cloves, chopped

2 (14-ounce) cans reduced-sodium chicken broth

1/4 C. frozen orange juice concentrate, thawed

1/4 C. fresh lemon juice

2 T. olive oil

1 T. chopped fresh oregano leaves

Kitchen string or butcher twine

Position the rack in the center of the oven and preheat to 400 degrees F.

Pat the chicken dry and sprinkle the cavity with salt and pepper. Stuff the cavity with the orange, lemon, and garlic halves. Tie the chicken legs together with kitchen string to help hold its shape. Sprinkle the chicken with salt and pepper.

 

Place a rack in a large roasting pan. Place the chicken, breast side up, on the rack in the pan. Roast the chicken for 1 hour, basting occasionally and adding some chicken broth to the pan, if necessary, to prevent the pan drippings from burning. Whisk the orange juice, lemon juice, oil, oregano, and chopped garlic in a medium bowl to blend. Brush some of the juice mixture over the chicken, after it has baked 1 hour. Continue roasting the chicken until an instant-read meat thermometer inserted into the innermost part of the thigh registers 170 degrees F, basting occasionally with the juice mixture and adding broth to the pan, about 45 minutes longer. Transfer the chicken to a platter. Tent with foil while making the sauce (do not clean the pan). Place the same roasting pan over medium-low heat. Whisk in any remaining broth and simmer until the sauce is reduced to 1 C., stirring often, about 3 minutes. Strain into a 2-C. glass measuring C. and discard the solids. Spoon the fat from the top of the sauce. Serve the chicken with the pan sauce.