Kristen's Recipes

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 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.

1⁄2 C. pine nuts, coarsely chopped

1 oz. freshly grated Parmesan cheese (1⁄4 C.)

1⁄2 tsp. dried Italian seasoning

1 pound turkey cutlets, about 1⁄3 inch thick

2 tsp. extra-virgin olive oil

2 oz. shredded part-skim mozzarella cheese (1⁄2 C.)

Salt and freshly ground black pepper

 

Heat oven to broil. Bring sauce to low simmer in a small saucepan over medium-low heat. Remove from heat and cover to keep warm. Stir together pine nuts, Parmesan, and Italian seasoning in a wide, shallow dish. Season turkey on both sides with salt and pepper, then dredge both sides in the nut mixture, pressing to adhere. Heat oil in a large nonstick skillet over medium-low heat. Add turkey and cook until coating is golden brown and juices run clear, about 4 minutes per side. If nuts brown too quickly, reduce heat. Place turkey in a baking pan, top evenly with mozzarella, and broil until cheese melts, about 30 seconds. Spoon 1⁄2 C. of warm sauce on each plate and top each with a piece of turkey.

 

Yield:

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1 tsp. olive oil

1 C. chopped onion (about 1 small onion)

1 pound ground turkey

3 garlic cloves, peeled and minced

1 C. beef broth

1/3 C. raisins

1/3 C. chopped green olives stuffed with pimentos

3 T. capers

1 T. tomato paste

Black pepper to taste

 

Heat the oil and add the chopped onion, cooking until soft (about 5 minutes). Add the ground beef or turkey and garlic, and cook until the meat is no longer pink, stirring periodically.  Add the broth, raisins, olives, capers, and tomato paste. Stir and bring to a simmer, then cover and cook 25 minutes or so. Serve over steamed white rice. Supposedly it goes great with fried  plantains but I just fried sliced bananas in some butter, about 4 minutes per side, until slightly browned.

2 large boneless, skinless chicken breasts, cut into chunks

1 medium onion, finely chopped

1 tablespoon chopped fresh parsley

1/2 cup fresh white bread crumbs

2 teaspoons chicken stock, dissolved in

1 teaspoon boiling water

Salt and freshly ground black pepper

All-purpose flour for coating

Vegetable oil for frying

 

Sweet-and-Sour Sauce

1 medium onion, finely chopped

1 small sweet red pepper, seeded and chopped

1 ½ tablespoons vegetable oil

One 14-ounce can of chopped tomatoes

1 tablespoon tomato paste

1/2 cup pineapple juice

1 teaspoon light brown sugar

1 teaspoon malt vinegar

1 teaspoon soy sauce

Freshly ground black pepper

 

Using your hands, squeeze out some of the excess liquid from the grated apple. Combine the chicken, onion, parsley, crumbs, apple, and stock and chop in a food processor for a few seconds. Season with a little salt and pepper. With your hands, form into about 20 balls, roll in the flour, and panfry until lightly golden, about 10 minutes. For the sauce, saute the onion and red pepper in the oil until softened. Add the rest of the ingredients, bring to a boil, and simmer, covered, for 15 minutes. Pour over the balls and serve with rice.

 

from: Favorite Family Meals

 

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Handful of basil leaves

8 cherry tomatoes

Miso or bouillon (1/2 C.)

Handful of mung bean sprouts

2 handfuls of green salad leaves

Handful of spinach

 

Lay a sheet of foil in baking tray and place the chicken breasts on the foil. Tear the basil leaves, halve the tomatoes and toss over chicken. Using a tsp. of bouillon or Miso mix with half C. of boiling water to make a stock and then pour over chicken. Fold over the foil to make a parcel and bake in the oven on 400F for 20 minutes. Serve the chicken on a bed of raw or lightly steamed spinach with a slad made from fresh herbs, mung sprouts and salad leaves.

 

 

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2 T. extra-virgin olive oil

4 (6 oz.) boneless skinless chicken breast halves

Salt

Fresh ground black pepper

1/4 tsp. crushed red pepper flakes

1 large red onion, thinly sliced

5 garlic cloves, minced

1 C. quick-cooking polenta

1/2 C. mascarpone cheese

1/4 C. grated parmigiano-reggiano cheese

1/2 pint yellow grape tomatoes

1/2 pint red grape tomatoes

20 fresh basil leaves, chopped

 

Bring 3 C. chicken broth to a boil in a saucepan. While the stock is coming to a boil; heat a large nonstick skillet over med-high heat with the olive oil. Season the chicken with salt, pepper, and red pepper flakes; add chicken to the hot skillet and cook 3-4 minutes or until the chicken is lightly browned. Scoot the chicken over to the edges of the skillet, then add in the onions and garlic; continuing to cook for 3 more minutes. Add the remaining C. of chicken broth and cook 3-4 minutes or until reduced by half. While the sauce is reducing, whisk the quick-cooking polenta into the boiling broth in the saucepan until it masses; stir in the mascarpone cheese and Parmigiano and season with salt and pepper; you want the polenta to be slightly loose; if it gets too tight, stir in some more broth to loosen it up a little. To finish the chicken, add in the yellow and red grape tomatoes, stir to combine and continue to cook for 1-2 minutes or until the tomatoes are heated through and starting to burst. Add in the basil and toss with the chicken and tomatoes. Serve the polenta in shallow bowls and top with the fresh tomato and basil chicken.

 

 

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