Chicken Breast Recipes

I use greek yogurt instead of sour cream...you'd never know the difference.

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Here's a family favorite of mine. I follow WW so count points. The recipe is 4.5 points. I don't know the calorie count but it's pretty low.

Crispy Chicken
Four 4 oz. Skinless, boneless chicken breasts
1/4 C. Fat Free Ranch Dressing
1 C. Corn flakes-Crushed
Spices of choice (parsley, garlic powder, onion powder, etc)
Pam
Preheat oven to 375° F.

Mix spices and corn flakes in a bowl and set aside. (I've used cornflakes without spices and it's still delicious)
Dip Chicken in Fat Free Ranch Dressing. Roll chicken in corn flake mixture.
Spray rack with pam. Put chicken on rack on a cookie sheet. Cook until chicken is done, about 45 minutes.

Makes: 4 hearty portions

Lightened-up Chicken Enchiladas


Prep Time 35 Minutes
Cook Time 15 Minutes
Servings 4

Ingredients

2 Tablespoons Olive Oil
1 whole Small Onion, Diced Small
½ whole (red, Green Or Orange) Bell Pepper, Diced Small
2 cloves Fresh Garlic, Peeled And Minced
¼ cups All-purpose Flour
1 teaspoon Cumin
1 Tablespoon Minced Chipotle Peppers In Adobo Sauce
1-½ cup Low Sodium Chicken Broth
¼ cups Water
1 Tablespoon Adobo Sauce (optional)
¾ teaspoons Kosher Salt
⅛ teaspoons Black Pepper, More Or Less To Taste
2 whole Grilled Chicken Breasts, Shredded In A Large Bowl
8 whole Whole-wheat Tortillas
½ cups Grated Muenster Cheese

Your Favorite Enchilada Toppings, For Serving: Salsa, Sour Cream, Chopped Fresh Cilantro, Etc

Recipe Description
Chicken enchiladas lightened up with grilled chicken, whole wheat tortillas and a broth-y chipotle sauce that is to die for!

Lightly spray the bottom of a 13×9 baking dish and set aside. Preheat your oven to 400 F.

In a large skillet over medium heat add the two tablespoons of olive oil.
Add diced onion and peppers and cook, stirring occasionally, until the onions are translucent and the peppers are soft, about 5 minutes.
Add in the minced garlic and cook for one minute. Add in the flour, cumin and the tablespoon of diced chipotle peppers, stir.

Whisk in the broth and water. Add in the tablespoon of adobo sauce if desired and simmer over medium heat until the sauce has thickened. Season with 3/4 teaspoon kosher salt and 1/4 teaspoon black pepper, taste and adjust seasonings.

Put the shredded grilled chicken in a bowl. Add a cup of the “enchilada sauce” to the shredded chicken.
Measure and spread 1/4 of a cup of the sauce in the bottom of the prepared pan.

Wrap the 8 whole wheat tortillas in a damp paper towel and microwave for one minute.
Spoon a little of the chicken mixture down the center of each tortilla, then tuck and roll each tortilla and place it seam side down into the baking dish.
Pour and spread the remainder of the sauce over top of the enchiladas and top with the half cup of grated Muenster cheese.

Bake, uncovered, in your preheated 400 F oven for 15 minutes or until the cheese has melted and bubbly.

Serve two per person topped with a dollop of sour cream, your favorite hot sauce and torn cilantro. Other delicious toppings like sliced olives, salsa, green onions and pickled jalapeños would be fantastic too!

Enjoy!

http://tastykitchen.com/blog/2012/10/lightened-up-chicken-enchiladas/ Great step by step instructions!

bump I need this

Oven-Baked Chicken Fingers



One trick for getting extra crispiness when you’re baking these instead of frying: bake them on a wire rack so the air can circulate above and below the chicken fingers — that way you won’t have mushy spots where they sat on the baking sheet.

INGREDIENTS

1/2 pound chicken cutlets, pounded thin and cut into strips
1 egg, lightly beaten
1 cup panko - Trader Joe's brand is excellent/low cost
1 tbsp garlic powder


DIRECTIONS

Preheat your oven to 400 degrees.

Place the beaten egg on one plate for breading, and the panko on another plate. For each chicken strip, dip it first in the egg, and then in the panko, and place it on a wire rack over a baking sheet (like what you would use to cool cookies). If you don’t have a rack, just place the chicken directly on a baking sheet, but you will need to turn them halfway through baking. Sprinkle the garlic powder across the chicken fingers.

Bake the chicken fingers for about 10 minutes, and then increase the heat to 450 degrees and bake for another 10 minutes.

http://www.sugarlaws.com/oven-baked-chicken-fingers-with-honey-mustard

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Jerk chicken is amazing, especially in a tortilla with sweet potato!

chicken breast (cut into strips/chunks)
jerk seasoning
light mayo
sweet potato (cut into wedges)
cottage cheese

stick it all in a tortilla

A quick and easy idea for some "comfort food" style chicken. It is not low in sodium but IS low fat, low cal. I am a southern girl, so gravies are usually a hit!

Season boneless, skinless breasts with your choice of seasonings. (Mine is garlic, black pepper, onion powder, and a little bit of paprika). Place in a casserole or baking dish. Mix 1 can of Progresso Light French Onion soup with 2 tablespoons of cornstarch.

Use diced onion, sprinkle on top of chicken then pour soup mixture over chicken and onion. Bake until chicken is done, about 40-45 minutes. I usually serve this with Betty Crocker instant mashed potatoes (80 calories a serving) and a steamed veggie. The soup mixture can be used as gravy over the potatoes. It feels like a traditional high fat southern dish!

(Oh, same recipe can be used with pork chops. Turned out just as good!)

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bumpity bump, looks yummy