Spinach Stuffed Chicken Breasts

Spinach Stuffed Chicken Breasts

Ingredients

4 sun dried tomatoes, packed in oil or dried
1 cup frozen chopped spinach, thawed
1 tsp. lemon zest, grated
2 tsp. unsalted butter, softened
2 Tbs. parsley, minced
4 4 ounce boneless skinless chicken breast halves
toothpicks
1/2 cup seasoned breadcrumbs

Directions

If using dried tomatoes, cover with boiling water in a bowl. Let stand 5 minutes and drain. Finely chop tomatoes. Press excess liquid from spinach and combine with tomatoes and remaining ingredients, except chicken and breadcrumbs. Set aside.

Preheat oven to 350°F. Place chicken breasts between two sheets of wax paper and pound lightly with a mallet or other heavy flat object to flatten slightly. Divide spinach mixture into equal portions and spread over each chicken breast. Roll up chicken breasts and secure with toothpicks. Roll in breadcrumbs. Arrange chicken in a shallow pan and bake 35-40 minutes, or until chicken is opaque throughout. Remove toothpicks before serving.

Per serving: calories 220, fat 5.6g, 23% calories from fat, cholesterol 78mg, protein 29.5g, carbohydrates 12.0g, fiber 1.9g, sodium 197mg.

Oriental Chicken -Low fat recipe

Oriental Chicken
 
Ingredients

1/4 cup Firmly packed brown sugar
1/4 cup Vinegar
15 ounces Pineapple chunks in juice
1 cup onions -- cut into thin rings
2 Skinless boneless chicken breast
2 tablespoons Cornstarch
1 tablespoon Soy sauce
1 cup Green Pepper -- strips
1 tablespoon Oil

Directions

Cut into thin strips. In a medium bowl, combine sugar and cornstarch. Gradually stir in vinegar and soy sauce. Stir in pineapple, green pepper and onion, set aside. Heat oil in wok. Add chicken and stir fry, just until tender, and chicken has turned white. Add pineapple and vegetable mixture; stir until well mixed. Cover and simmer over low heat 15 minutes.

Serves 4

Cal: 314; Fat 7g.

Apricot Stuffed BBQ Chicken - Low Fat Recipes

Apricot Stuffed BBQ Chicken - Low Fat Recipes

Ingredients
2 whole chicken breasts, boned w/skin on
1/2 cup dry stuffing mix
1/4 cup chopped onion
2 Tbsp. unsalted butter, melted
1/2 tsp. ground ginger
4 fresh apricots, halved
1/2 cup apricot jam
1 Tbsp. cider vinegar

Directions
Place chicken skin side down and pound with a mallet to flatten slightly. Combine stuffing mix, onion, butter, and 1/4 teaspoon ginger. Spoon stuffing mixture in a strip along center of each breast. Place apricot halves on top of stuffing. Wrap chicken around filling; tie each chicken roll with a string every 2 inches. Barbecue on rack about 5 1/2 inches above medium-hot coals for 15 minutes.

Mix apricot jam, vinegar and remaining 1/4 teaspoon ginger. Brush jam mixture over chicken rolls; continue cooking until done.

Makes 4 servings.

SUKIYAKI CHICKEN RECIPE

SUKIYAKI CHICKEN

This oriental dish has many benefits: great taste, soy protein, low fat, high fiber, and plenty of vitamins. Serves 4. Per serving: 44 calories, 8 grams fat, 66 milligrams cholesterol, 45 grams carbohydrates, 7 grams fiber, 45 grams protein, 420 milligrams sodium.

Ingredients

1 cup fat-free chicken broth
1 pound boneless, skinless chicken breasts, cut in thin strips
2 cups broccoli florets
1 bunch scallions, cut in 1-inch pieces
1 onion, cut in wedges
1 cup snow peas
1 pound firm tofu, cubed
1 cup sliced mushrooms
4 cups torn spinach leaves
1 tablespoon low-sodium soy sauce
3 tablespoons sugar
2 cups cooked brown rice

Directions

In a nonstick skillet, heat 1/4 cup broth over high heat. Add chicken; cook until no longer pink, about 5 minutes. Transfer chicken to a platter; set aside.

Add broccoli, scallions, onions, and snow peas to skillet. Cook until vegetables are crisp-tender, about 4 minutes; add broth, if necessary, to keep mixture from sticking. Add tofu and mushrooms; cook until mushrooms are lightly browned, about 1 minute. Return chicken to skillet; top with spinach. Sprinkle with soy sauce and sugar. Stir in remaining broth. Heat, covered, until the spinach wilts, about 1 minute. Serve immediately over hot rice.
 

Low-Fat Mexican Chicken and Rice - Low Fat Recipes

Low-Fat Mexican Chicken and Rice - Low Fat Recipes

Ingredients

3/4 Pound Boneless Chicken Breasts, skinless
1 Onion, chopped
1 Red Pepper, chopped
1 Green Pepper, chopped
1/2 Cup Watkins Chicken Soup Base
1 Cup Watkins Chicken Soup Base
10 Oz. Package Frozen Sweet Corn
1/4 Cup Watkins JR's Thick & Chunky Salsa
1 1/2 Cups Watkins Brown & Wild Rice
1/2 Cup Fat Fee Shredded Cheddar Cheese

Directions

Slice chicken breast into 1" strips. In large nonstick skillet over high heat; saute chicken strips, onion and peppers in broth until chicken is cooked through; about 15 minutes. Add remaining broth, corn and salsa; bring to boil for 1 minute, stirring constantly. Stir in rice; cover and remove from heat. Let stand for 5 minutes. Fluff with fork. Sprinkle with cheese; cover and let stand 2 minutes longer. Serve hot. Makes 4 servings.

My Oven Fried Chicken

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My Oven Fried Chicken
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Ingredients

1 1/2 C. instant dry milk powder
1 T. paprika
4 boneless, skinless chicken breast halves
2 tsp. poultry seasoning
1/4 tsp. black pepper

Directions

Combine the dry milk powder and seasonings in a zip bag. Add chicken, one piece at a time, and shake to coat. Place in an 8 x 8 inch baking pan that has been sprayed with cooking spray. Bake, uncovered, at 350' for 30 minutes or till juices run clear. May also use pork chops. Bake chops for 1 hour or till done. Pork chop fat grams will be different.
 

Apricot Stuffed BBQ Chicken 21-07-15

Apricot Stuffed BBQ Chicken

Ingredients

2 whole chicken breasts, boned w/skin on
1/2 cup dry stuffing mix
1/4 cup chopped onion
2 Tbsp. unsalted butter, melted
1/2 tsp. ground ginger
4 fresh apricots, halved
1/2 cup apricot jam
1 Tbsp. cider vinegar

Directions

Place chicken skin side down and pound with a mallet to flatten slightly. Combine stuffing mix, onion, butter, and 1/4 teaspoon ginger. Spoon stuffing mixture in a strip along center of each breast. Place apricot halves on top of stuffing. Wrap chicken around filling; tie each chicken roll with a string every 2 inches. Barbecue on rack about 5 1/2 inches above medium-hot coals for 15 minutes.

Mix apricot jam, vinegar and remaining 1/4 teaspoon ginger. Brush jam mixture over chicken rolls; continue cooking until done.

Makes 4 servings.

Low-Fat Mexican Chicken and Rice 12-07-15

Low-Fat Mexican Chicken and Rice

Ingredients

3/4 Pound Boneless Chicken Breasts, skinless

1 Onion, chopped

1 Red Pepper, chopped

1 Green Pepper, chopped

1/2 Cup Watkins Chicken Soup Base

1 Cup Watkins Chicken Soup Base

10 Oz. Package Frozen Sweet Corn

1/4 Cup Watkins JR's Thick & Chunky Salsa

1 1/2 Cups Watkins Brown & Wild Rice

1/2 Cup Fat Fee Shredded Cheddar Cheese

Directions

Slice chicken breast into 1" strips. In large nonstick skillet over high heat; saute chicken strips, onion and peppers in broth until chicken is cooked through; about 15 minutes. Add remaining broth, corn and salsa; bring to boil for 1 minute, stirring constantly. Stir in rice; cover and remove from heat. Let stand for 5 minutes. Fluff with fork. Sprinkle with cheese; cover and let stand 2 minutes longer. Serve hot.

Makes 4 servings.
 

Low Fat Recipes: Chicken a' la King

 
Low Fat Recipes: Chicken a' la King

Use leftover chicken or turkey in this simple dish. Serve over hot
biscuits, toast, noodles or rice.

Ingredients

3 Tbl. flour
1 1/2 cups skin milk, divvied
1 1/2 tsp. instant chicken bouillon
2 cups cooked and cubed chicken or turkey
1 cup frozen peas
1 jar (2 oz.) pimento
1/8 tsp. pepper

Directions

Combine flour with 1/2 cup milk in covered container and shake well to prevent lumps. Pour into a saucepan along with the rest of the milk and the chicken bouillon. Bring to boil, stirring constantly until thickened. Lower heat and add remaining ingredients. Continue cooking until peas and chicken are heated.

Makes 4 servings

214 calories, 16 grams of carbohydrate, 29 grams protein, 4 grams of fat