Kristen's Recipes

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.