Chicken Recipes

sbusarah

Grilled Teriyaki Chicken

1/3 cup water
1/4 cup sherry or chicken broth
1/4 cup reduced sodium soy sauce
2 garlic cloves, minced
1/2 teaspoon ground ginger
2 boneless skinless chicken breast halves (6 oz each)

In a small saucepan, combine the first 5 ingredients. Bring to a boil over medium heat; cook for 1 minute. Cool for 10 minutes. Pour into a resealable plastic bag; add chicken. Seal bag and turn to coat; refrigerate for at least 2 hours. Drain and discard marinade. Grill chicken, covered, over medium heat for 7-8 minutes on each side or until juices run clear.

2 servings
196 calories
4 g fat
trace of fiber

elmct57

Sounds tasty! BUMP!

sbusarah

Lemon Herb Chicken

2 boneless skinless chicken breast halves (4 oz each)
2 teaspoons olive oil
1/2 cup chicken broth
1 tablespoon minced fresh basil or 1 teaspoon dried basil
2 garlic cloves, minced
1 teaspoon lemon juice
1/2 teaspoon minced fresh rosemary or 1/8 teaspoon dried rosemary, crushed
1/4 teaspoon grated lemon peel
dash pepper
1 teaspoon cornstarch
2 tablespoons water

In a nonstick skillet, brown chicken in oil on both sides over med heat. Add the broth, basil, garlic, lemon juice, rosemary, lemon peel, and pepper. Bring to a boil. Reduce heat; cover and simmer for 10-15 minutes or until chicken is no longer pink. Remove chicken and keep warm. Combine cornstarch and water until smooth; stir into pan juices. Bring to a boil; cook and stir for 1-2 minutes or until slightly thickened. Serve over chicken.

Servings: 2
179 calories
6 g fat
trace fiber

sbusarah

Tomato-Basil Chicken Breasts

2 tablespoons all-purpose flour
1/8 teaspoon salt
1/8 teaspoon pepper
2 boneless skinless chicken breast halves (6 oz each)
1 tablespoon olive oil
1 1/3 cups uncooked spiral pasta
1 1/3 cups ready to serve tomato-basil soup
Minced fresh basil, optional

In a shallow bowl, combine the flour, salt and pepper. Coat chicken with flour mixture. In a nonstick skillet, brown chicken in oil over medium heat; drain. Cook pasta according to package directions. Meanwhile, pour soup over chicken. Bring to a boil. Reduce heat; cover and simmer for 5 minutes or until chicken juices run clear. Drain pasta; top with chicken and sauce. Sprinkle with basil if desired.

Servings: 2
Serving size: 1 chicken breast and 1 cup pasta
417 calories
12 g fat
2 g fiber

kdiamond

Here is one of my family's favorite chicken recipe...500 calorie dinner and very satisfying.

CHICKEN PICCATA (from Cooking Light)

Ingredients
4 (6-ounce) skinless, boneless chicken breast halves
1/4 cup all-purpose flour (about 1 ounce)
1 tablespoon butter
1 tablespoon olive oil
1/2 cup white wine (pinot gregio is my choice)
1/4 cup fresh lemon juice
2 tablespoons capers
2 teaspoons minced fresh garlic (I use more)
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
4 cups hot cooked spaghetti (about 8 ounces uncooked) (use whole wheat if you want)
2 tablespoons chopped fresh flat-leaf parsley
Preparation
Place each breast half between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Place flour in a shallow dish, and dredge chicken in flour.

Heat butter and oil in a large skillet over medium-high heat. Add chicken, and cook for 3 minutes on each side or until browned. Remove chicken from pan; keep warm. Add white wine, 1/4 cup lemon juice, capers, and garlic to pan; scrape pan to loosen browned bits. Cook for 2 minutes or until slightly thick. Sprinkle with salt and pepper. Serve chicken over pasta. Top with sauce; sprinkle with parsley.

Nutritional Information
Calories:519 (21% from fat)
Fat:12g (sat 3.7g,mono 4.9g,poly 1.8g)
Protein:48.1g
Carbohydrate:51g
Fiber:2.3g
Cholesterol:116mg
Iron:4mg
Sodium:396mg
Calcium:40mg

Voncreepy2

maple pecan chicken
This is not as sweet as it sounds. Mildly sweet and nutty flavor very good for main chicken dish.
1/4 c. maple syrup
2 Tbsp. light mayo
3/4 tsp salt
3/4 Progresso plain Panko bread crumbs
4 skinless boneless chicken breast 4 oz. each
1/2 c. pecans finely chopped

Heat oven to 400. F. Mix maple syrup, mayo and salt in shallow dish. In another shallow dish or ziploc bag, mix bread crumbs and pecans.
Dip chicken into syrup mixture and then roll in bread crumb mixture. I use a ziploc and shake it until well coated.
Place in greased baking dish. (I use greased foil, sprayed with cooking spray and wrap in foil also spryed with cooking spray.) You can also make a foil pouch and do this so no dish to scrub.

Bake 15 -20 minutes until no longer pink or internal temp is 165 F and coating is golden brown.
Serves 4

Nutritional information Per Serving:
Calorie 387
Carbs 30
Fat 18
Protein 31
Sodium 544
Sugar 13

Little high on the sugar from the syrup. You could always substitute a sugar free if needed.