Chicken Recipes 400 or Less?

niki23poet

Looking for some recipes for chicken breasts that are 400 calories or less. I've used what feels like a billion websites, even one called www.400caloriesorless.com which is great actually, but I dont want to search for 2 hours. Ideas/suggestions?

dr_tina

Ingredients
1/4 cup lemon juice
2 tablespoons olive oil
3/4 teaspoon minced garlic, divided
1/2 teaspoon ground mustard
1/2 teaspoon dried oregano
1/2 pound boneless skinless chicken breasts, cut into 1/2-inch strips
1/2 cup chopped peeled cucumber
1/3 cup plain yogurt
1/4 teaspoon dill weed
2 whole pita breads
1/2 small red onion, thinly sliced
Directions
In a large resealable plastic bag, combine the lemon juice, oil, 1/2 teaspoon garlic, mustard and oregano; add chicken. Seal bag and turn to coat; refrigerate for at least 1 hour. In a small bowl, combine the cucumber, yogurt, dill and remaining garlic; cover and refrigerate until serving.
Drain and discard marinade. In a large nonstick skillet, saute the chicken for 7-8 minutes or until juices run clear. Spoon onto each pita bread. Top with yogurt mixture and onion; fold in half. Yield: 2 servings.


Nutritional Analysis: 1 gyro equals 367 calories, 9 g fat (2 g saturated fat), 68 mg cholesterol, 397 mg sodium, 39 g carbohydrate, 2 g fiber, 30 g protein.

dr_tina

INGREDIENTS
4 boneless, skinless chicken breasts, (about 1 1/4 pounds), trimmed and tenders removed
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1/4 cup all-purpose flour
1 tablespoon canola oil
3/4 cup dry white wine
1 medium shallot, minced
4 fresh apricots, pitted and chopped
2 tablespoons apricot preserves
2 teaspoons chopped fresh tarragon , or 1/2 teaspoon dried
PREPARATION
Place chicken breasts between 2 pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to an even thickness, about 1/2 inch. Sprinkle with 1/4 teaspoon salt and pepper. Place flour in a shallow dish. Dredge the chicken in the flour, shaking off excess. (Discard any leftover flour.)
Heat oil in a large skillet over medium heat. Add the chicken and cook until browned and no longer pink in the center, 3 to 5 minutes per side. Transfer to a plate, cover and keep warm. (If necessary, cook the chicken in two batches with an additional 1 tablespoon oil.)
Off the heat, add wine and shallot to the pan. Return to medium heat and cook, scraping up any browned bits, until slightly reduced, about 3 minutes. Add apricots and cook until the fruit begins to break down, 2 to 3 minutes. Stir in preserves, tarragon and the remaining 1/2 teaspoon salt. Return the chicken to the pan and cook until heated through, 1 to 2 minutes. Serve the chicken with the sauce.
NUTRITION
Per serving: 252 calories; 5 g fat ( 1 g sat , 3 g mono ); 66 mg cholesterol; 15 g carbohydrates; 4 g added sugars; 27 g protein; 1 g fiber; 517 mg sodium; 444 mg potassium.
Nutrition Bonus: Vitamin A (15% daily value).
Carbohydrate Servings: 1
Exchanges: 1 fruit, 3 lean meat

dr_tina

Mexican Chicken Soup
By Tina Caudill in Healthy and Easy Meal Recipes! · Edit Doc · Delete
3-4 chicken breasts
4 medium tomatoes (diced)
1 large onion (diced)
3-5 peppers (depending on your likes, we use poblanos, red, jalepeno, and/or anaheim)
1 can of pinto beans
1 small bag of frozen corn
cilantro (half cup)
1 lime (juiced)
cumin (2 Tbsp)
1 jar of Pace Salsa Verde (or your favorite)
3 cups chicken stock (or enough to fill up your crock pot)
salt and pepper to taste
(hot sauce, optional=we like Cholula)

Put chicken in bottom of crock pot, add all the rest of the ingredients and stir
Cook on low for 8-10 hours in crock pot
Shred up chicken with a fork in the crock pot when done, should stred very easily
You can add rice to it when it is done also

Freezes very well and extremely healthy and flavorful

dr_tina

sorry, did not post the names of the first two:

1) chicken gyros
2) Apricot chicken

giggitygoo

Make the first one and use the leftovers for the others

http://happygoodtime.com/2011/11/14/roasted-chicken-with-apples-and-leeks/

http://happygoodtime.com/2011/11/18/savory-crepes-with-apple-smoked-gouda-and-roast-chicken/

http://happygoodtime.com/2011/11/17/fatty-fast-food-rant-makeover-chicken-salad-sandwich/

http://happygoodtime.com/2011/11/14/roasted-chicken-with-apples-and-leeks/

Also this one:

http://happygoodtime.com/2011/12/07/chicken-satay-with-spicy-peanut-sauce/

suze4314

I have a really good recipe for chicken tacos that is super easy!

1 lb of chicken breasts
1 1/2 cups salsa (I always use the Walmart brand garlic and lime salsa)
1 1/2 cups chicken broth

Mix the broth and salsa together in a skillet. Bring to a boil and then add the chicken breasts. Reduce heat, cover and simmer for 90 minutes. Remove the chicken from the liquid and shred. Then I add back most (if not all) of the liquid.

I use the Mission brand extra thin yellow corn tortillas or hard taco shells. Top with veggies, fat free cheese or sour cream.

Makes 10 tacos and 1 taco is about 120 to 130 calories. So 3 would be about 400 calories. They are really good (even according to my boyfriend who says he hates my "diet food").

suze4314

Just thought of another one . Not sure what to call it, but it's super simple.

2 4 oz chicken breasts
1/4 cup fat free Italian salad dressing

Marinade the chicken in the salad dressing overnight. Put the chicken (with the marinade) in a baking dish, salt and pepper both sides and bake at 350.

One chicken breast is about 230 calories. I love it with cubed sweet potatoes baked in a tiny bit of butter and salt and pepper. Comes in right around 400 calories.