Chicken Recipes

Nlongenecker · May 2009

Chicken-Olive Sauté

Time: 30 minutes
Servings: 4

Ingredients
• 1 Tbsp olive oil
• 1 lg onion, coarsely chopped
• 3 lg cloves garlic, minced
• 1 tsp chopped fresh rosemary or 3/4 tsp dried rosemary, crumbled
• 1 lb boneless, skinless chicken breast, cut into 1" pieces
• 1/4 tsp freshly ground black pepper
• 40 lg pitted kalamata olives, sliced (about 1 1/3 c), MUFA
• 8 oz lg cherry tomatoes, halved, or 2 med tomatoes, cut into 1/2" pieces (about 1 1/2 c)

Directions

1. Warm oil in large nonstick skillet over medium-high heat. Add onion, garlic, and rosemary and cook, stirring often, until tender and just starting to brown, 3 to 4 minutes.
2. Add chicken, sprinkle with pepper, and stir. Cook, turning often, until no longer pink, 5 to 7 minutes. Add olives. Cook and stir 1 minute until heated and fragrant. Stir in tomatoes. Reduce heat to medium-low, cover, and cook 4 to 5 minutes longer, until tomatoes are heated and juicy. Serve over rice or couscous, if desired.

Nutritional info per serving: (sauté only) 286 cal, 25 g pro, 10 g carb, 2 g fiber, 16 g fat, 2.5 g sat fat, 63 mg chol, 671 mg sodium

Grilled Chicken Breasts with Plum and Walnut Relish

Time: 28 minutes + standing time
Servings: 4

Ingredients
• 2 med black plums, pitted and chopped (1 1/2 c)
• 1/2 c orange juice, divided
• 1/4 sm red onion, chopped (2 Tbsp)
• 1 Tbsp honey
• 1 1/2 tsp freshly grated orange zest, divided
• 1/2 c chopped walnuts (MUFA)
• 2 tsp olive oil
• 1/4 tsp salt
• 1/4 tsp red-pepper flakes
• 4 boneless, skinless chicken breast halves (6 oz each)

Directions

1. Prepare relish: Combine plums, 1/4 cup of the orange juice, onion, honey, and 1/2 teaspoon of the orange zest in medium bowl. Stir in walnuts (yields 2 cups).

2. Mix oil, salt, red-pepper flakes, and remaining 1/4 cup orange juice and 1 teaspoon orange zest in pie plate or shallow dish with fork. Add chicken and turn to coat. Let relish and chicken stand 10 to 20 minutes.

3. Heat grill to medium-high or coat grill pan with cooking spray and heat 3 minutes over medium heat. Grill chicken, turning once, about 10 minutes or until browned and internal temp is 170°F and juices run clear. Serve with relish.

Nutritional info per serving: 362 cal, 37 g pro, 18 g carb, 2 g fiber, 16 g fat, 2.5 g sat fat, 94 mg chol, 228 mg sodium

Crunchy Almond-Crusted Chicken

Time: 15
Servings: 1

Ingredients
• 5 oz boneless, skinless chicken breast
• 1 Tbsp cornstarch
• 1/4 c fat-free egg substitute
• 2 Tbsp finely chopped almonds

Directions

1. Sprinkle each side of the chicken breast with cornstarch. Dip it into the egg substitute, then sprinkle with almonds.

2. Coat a small, nonstick skillet with nonstick cooking spray and heat over medium heat. Cook the chicken 5 minutes on each side or until a thermometer inserted in the thickest part registers 165 degrees F.

Nutritional info per serving: 310 cal, 43 g pro, 10 g carb, 1 g fiber, 10 g fat, 204 mg sodium

Chicken, Broccoli, and Cashew Stir-Fry

Time: 40
Servings: 4

Ingredients
• 3 c sm broccoli florets with short stems (about 1/2 lb crowns)
• 2 lg carrots, cut into thin diagonal slices (2 c)
• 5 oz soba noodles
• 1 Tbsp olive oil
• 1 Tbsp minced fresh ginger
• 3 lg cloves garlic, minced
• 2 boneless, skinless chicken breast halves (6 oz each), sliced crosswise
• 1 Tbsp reduced-sodium soy sauce
• 1 tsp toasted sesame oil
• 3 med scallions, thinly sliced (about 1/2 c)
• 1/2 c reduced-sodium, fat-free chicken broth
• 1/2 c raw, unsalted cashews (3 oz), lightly toasted (MUFA)

Directions

1. Bring large pot of water to a boil. Add broccoli, carrots, and noodles. Cover and cook until vegetables are crisp-tender, 3 to 5 minutes. Drain, transfer to medium bowl, and cover loosely with wax paper.

2. Heat olive oil, ginger, and garlic in wok or large nonstick skillet over medium-high heat. Cook, stirring, until garlic starts to turn golden, 1 to 2 minutes. Add chicken, soy sauce, and sesame oil. Stir-fry 4 to 5 minutes, or until cooked through. Add scallions and stir-fry 1 minute.

3. Stir in noodles, veggies, and broth and heat through. Sprinkle each portion with 2 tablespoons of the cashews.

Nutritional info per serving: 398 cal, 30 g pro, 42 g carb, 5 g fiber, 14.5 g fat, 2.5 g sat fat, 47 mg chol, 366 mg sodium

Chicken with Citrus-Avocado Salsa

Time: 19
Servings: 4

Ingredients
• 4 boneless, skinless chicken breast halves (about 6 oz each)
• 1 ruby red grapefruit
• 1 c cubed avocado (MUFA) (about 1 med)
• 4 radishes, thinly sliced
• 1/4 c chopped fresh basil leaves
• 1/8 tsp salt
• 4 leaves red or green leaf lettuce (optional)

Directions

1. Place chicken in large saucepan with 4 cups salted water, and bring to a boil over high heat. Turn off heat, cover, and let stand 15 minutes or until a thermometer inserted into thickest portion registers 160°F.

2. Remove peel and pith from grapefruit with knife while chicken cooks. Working over a bowl to catch juice, free each segment from its membrane and cut segments into bite-size pieces, dropping them into bowl. Add avocado, radishes, basil, and salt. Toss gently to mix.

3. Drain chicken (discard liquid) and cut crosswise into 1/2" slices. Divide grapefruit mixture into 4 portions and add a quarter of the chicken to each, drizzling chicken with grapefruit juice. Serve over lettuce leaves (if using) and garnish with additional basil leaves, if desired.

Nutritional info per serving: 269 cal, 41 g pro, 9 g carb, 3 g fiber, 7.5 g fat, 1.5 g sat fat, 99 mg chol, 188 mg sodium

Capellini with Pine Nuts, Sun-Dried Tomatoes, and Chicken

Time: 20
Servings: 4

Ingredients
• 4 oz whole wheat capellini or angel hair pasta
• 3 oz dry-packed sun-dried tomatoes
• 1 1/2 Tbsp olive oil
• 8 oz chicken breast tenderloins, cut into bite-size pieces
• 1/8 tsp salt
• 3 cloves garlic, minced
• 1/4-1/2 tsp red-pepper flakes
• 1/4 c sliced fresh basil
• 1/2 c pine nuts, toasted (MUFA)

Directions

1. Prepare pasta per package directions without adding salt. Meanwhile, soak tomatoes in hot water 10 minutes or until soft. Drain, reserving 1/2 cup of water, and chop.

2. Heat oil in large skillet over medium-high heat while pasta cooks. Season chicken with salt. Add chicken, garlic, and red-pepper flakes to skillet. Cook, stirring, until garlic turns golden, 1 1/2 minutes. Stir in tomatoes and reserved water and cook 2 to 3 minutes until chicken is completely cooked.

3. Drain pasta, add to skillet, and toss. Add basil and toss. Divide pasta equally among 4 bowls and sprinkle each with 2 tablespoons of pine nuts. Top with more basil, if desired.

Nutritional info per serving: 387 cal, 22 g pro, 36 g carb, 6 g fiber, 19 g fat, 2 g sat fat, 33 mg chol, 562 mg sodium

Leafy Grilled Chicken Salad with Creamy Balsamic Dressing

Time: 10
Servings: 4

Ingredients
• 1/2 c canned no-salt-added great Northern beans, rinsed and drained
• 1/4 c extra virgin olive oil (MUFA)
• 3 Tbsp balsamic vinegar
• 2 lg cloves garlic
• 8 lg fresh basil leaves
• 1/8 tsp salt
• 5 oz mixed baby greens
• 1 1/2 c pre-grilled chicken breast strips
• 1/4 lg red onion, thinly sliced (1/4 c)
• 1 c grape tomatoes or halved cherry tomatoes

Directions

1. Prepare dressing: Puree beans, oil, vinegar, garlic, basil, and salt in blender until smooth (makes 1 cup).

2. Arrange greens among 4 plates. Top evenly with chicken, onion, and tomatoes. Drizzle with 1/4 cup of the dressing.

Nutritional info per serving: 256 cal, 15 g pro, 14 g carb, 3 g fiber, 15.5 g fat, 2.5 g sat fat, 41 mg chol, 533 mg sodium

Key West Chicken-Avocado Sandwiches

Time: 15
Servings: 4

Ingredients
• 1 c mashed Florida avocado (MUFA), about 1 med
• 1 Tbsp freshly squeezed limejuice (about 1/2 lime)
• 1/2 tsp green pepper sauce (we used Tabasco), optional
• 1 c baby spinach
• 10 oz grilled or roasted chicken breast, sliced (about 2 c)
• 1 mango, peeled, pitted, and sliced (about 1 c)
• 4 sm whole grain rolls (2 oz each), split

Directions

1. Combine avocado, lime juice, and green pepper sauce, if using, in small bowl. Spread top and bottom halves of rolls with 2 tablespoons each of the avocado-lime mixture.

2. Layer 1/4 cup of the spinach, one-quarter of the chicken, and 1/4 cup of the mango on bottom halves. Top with other halves of rolls.

Nutritional info per serving: 367 cal, 29 g pro, 41 g carb, 8 g fiber, 11 g fat, 2.5 g sat fat, 60 mg chol, 355 mg sodium

Chicken and Salad Pizza

Time: 30
Servings: 4

Ingredients
• 1/4 c extra virgin olive oil (MUFA), divided
• 1 Tbsp + 2 tsp red wine vinegar
• 1/2 tsp dried oregano
• 1/4 tsp freshly ground black pepper
• 1/8 tsp salt
• 2 c skinless shredded rotisserie chicken breast (8 oz) or leftover roasted chicken breast
• 2 med tomatoes (8 oz), cut into 1/2" pieces
• 1/2 c coarsely chopped jarred roasted red peppers, blotted dry
• 1/2 sm red onion, chopped (1/4 c)
• 1/2 pkg (10 oz) Italian salad mix (5 c loosely packed)
• 2 oz reduced-fat goat cheese, crumbled
• 4 whole grain flatbread wraps (10" rectangle), we used Flatout
• 2 cloves garlic, crushed

Directions

1. Preheat oven to 350°F.

2. Mix 2 tablespoons of the oil with vinegar, oregano, black pepper, and salt in large bowl. Stir in chicken, tomatoes, red peppers, and onion. Toss to mix. Place greens and cheese on top (don't toss).

3. Put wraps on 2 baking sheets. Pour remaining 2 tablespoons oil into small bowl and stir in garlic. Spoon oil over each wrap and spread evenly. Bake 10 to 12 minutes until lightly crisped.

4. Place a wrap on each of 4 plates. Toss salad and spoon about 11/2 cups on each wrap. Serve with a knife and fork.

Nutritional info per serving: 377 cal, 30 g pro, 24 g carb, 10 g fiber, 20.5 g fat, 3.5 g sat fat, 51 mg chol, 637 mg sodium