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This Week's Recipes : Low Calorie Chicken Recipes

This Issue includes a list of highly recommended low fat and low calorie chicken reipes having nutritional value and at the sametime tasty enough for everyone in the family to try.

Spicy Thai Chicken

Tropical Roast Chicken

Pineapple Glazed Chicken Thighs

Slow Cooked Garlic Chicken

Smoked Chicken and Eggs

Oven Fried Honey Chicken

Grilled Pineapple and Chicken

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Spicy Thai Chicken

recipe ingredients
3 Tbsp. Asian fish sauce
1 Tbsp. soy sauce
1 Tbsp. brown sugar
1 lb. boneless chicken-breast halves
2 tsp. vegetable oil
1 large onion
2 red or green chiles (serrano or jalapeno)
2 tsp. minced, peeled fresh ginger
2 garlic cloves, crushed with garlic press
1/2 cups loosely packed fresh basil leaves

recipe directions
Slice chicken breasts crosswise into 1/4 inch thick slices. In a medium bowl, combine fish sauce, soy sauce, and brown sugar; stir in chicken slices to coat. Let marinate 5 minutes.

Meanwhile, cut onion into 1/2 inch slices. Seed chili peppers and cut into matchstick thin strips.

In a nonstick skillet, heat vegetable oil over medium-high heat until very hot. Add chicken, stirring occasionally, until chicken slices lose their pink color throughout, about 3 to 4 minutes. With slotted spoon, remove chicken to plate.

Add onion slices to skillet and cook, stirring occasionally, until tender-crisp, about 4 minutes. Stir in any remaining chicken marinade and continue to stir and cook for one more minute. Add chiles, ginger, and garlic; cook 1 minute longer. Return chicken to skillet; heat through. Stir in basil leaves just before serving

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Mouth Watering Recipes

Tropical Roast Chicken

recipe ingredients
1/4 cup seasoned rice vinegar
1/4 cup orange marmalade
1 1/2 Tbsp. minced ginger
1 Tbsp. minced garlic
1 Tbsp. dark sesame oil
1/2 tsp. salt
1/2 tsp. paprika
4 skinless chicken breast halves, bone in or boneless

recipe directions
Preheat oven to 375*F. In a small bowl, combine all ingredients except chicken and mix well. Brush both sides of chicken with glaze and place on a foil lined baking pan. Bake 20 minutes then brush with remaining glaze. Bake until done, 15-25 more minutes (longer amount for bone-in breasts).

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Pineapple Glazed Chicken Thighs

recipe ingredients
6 skinless chicken thighs, trimmed of visible fat
3 inch piece of ginger, cut into 1/4 inch thick slices
2/3 cup pineapple juice
2 Tbsp. reduced sodium soy sauce
1 Tbsp. sesame seeds
1 cup pineapple chunks
3 green onions, thinly sliced (including green portions)

recipe directions
Coat a large nonstick skillet with nonstick cooking spray and place over medium heat. Add the chicken and ginger and cook, turning the chicken every few minutes, until the chicken is well browned on both sides; about 10 minutes.

In a small bowl, stir together the pineapple juice and soy sauce. Pour into the frying pan and bring to a boil. Cover and cook for 3 minutes. Uncover and add the sesame seeds and pineapple chunks. Continue cooking, turning the chicken occasionally, until it is opaque throughout and the liquid remaining in the pan has reduced to a glaze, about 5 minutes.

To serve, arrange the chicken, ginger, and pineapple on a large platter. Spoon an equal amount of glaze over each piece of chicken. Garnish with the green onions.

Serves: 6 - Nutrition Information Per Serving:

calories	total fat	sat fat	protein	fiber	sodium (mg)	carbs	ww pts
172	5	1	21	1	291	10	4

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Slow Cooked Garlic Chicken

recipe ingredients
4 skinned chicken breast halves
1 teaspoon salt
2 teaspoons paprika
2 teaspoons lemon pepper
1 large onion, sliced
10 cloves garlic (about 1 medium), un-peeled

recipe directions
Mix together salt, pepper and paprika. Rub all over meat side of chicken breast. Place onion in slow cooker. Place chicken breast side up on onion. Place garlic on chicken. Cover and cook on low in slow cooker for about 6 hours or until juices run clear.

Serves: 4 - Nutrition Information Per Serving:

calories	total fat	sat fat	protein	fiber	sodium (mg)	carbs	ww pts
147	1.5	0.5	27	1	1	5	3

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Smoked Chicken and Eggs

recipe ingredients
2 Tbsp. all purpose flour
1 1/4 cups skim milk
2 oz light cream cheese, cut into cubes
2 Tbsp. chopped chives
1 1/2 cups sliced fresh mushrooms
1/4 cup chopped onion
1 1/2 cups chopped, smoked chicken
1 Tbsp. butter
1 1/2 cups Egg Beaters egg substitute
1/4 tsp. salt
1/8 tsp. black pepper

recipe directions
Preheat oven to 400*F. Place flour in a small mixing bowl and gradually whisk in milk until mixture is smooth and well blended. Pour into medium saucepan and cook over medium heat until bubbly, stirring constantly. Add light cream cheese and stir until melted. Remove from heat and stir in chives; set aside.

Spray a large, nonstick skillet with cooking spray; heat over medium high. Add mushrooms and onions and cook until tender. Add mixture to the sauce, add chicken meat, and stir well.

Melt butter in skillet. Beat eggs with salt and pepper; pour into skillet. Cook over medium heat, without stirring, until egg mixture begins to set on the bottom and around edge. Using a spatula, gently lift partially cooked eggs so uncooked eggs get underneath to cook. Continue to cook until mixture is just done.

Transfer eggs to a 2 quart casserole dish. Pour sauce mixture over eggs and place in oven. Bake about 15 minutes. Remove from oven and let stand 10 minutes before serving.

Serves: 6 - Nutrition Information Per Serving:

calories	total fat	sat fat	protein	fiber	sodium (mg)	carbs	ww pts
159	6	3	19	0	284	7	4

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Oven Fried Honey Chicken

recipe ingredients
1/4 cup honey
2 Tbsp. Balsamic or wine vinegar
1 1/2 cups dried bread crumbs
6 each boneless skinless chicken breast halves

recipe directions
Combine honey and vinegar. Dip chicken in honey mixture then roll in bread crumbs to coat. Place on a baking sheet which has been sprayed well with nonstick cooking spray. Bake at 375°F for 30 minutes, or until cooked through.

Serves: 6 - Nutrition Information Per Serving:

calories	total fat	sat fat	protein	fiber	sodium (mg)	carbs	ww pts
280	3	1	31	1	310	32	6

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Grilled Pineapple and Chicken

Makes 4 servings

Prep time: 5 min.
Marinate time: 15 min.
Grill time: 15 min.

Ingredients

1 - can (20 oz.) pineapple slices
2 - Tablespoon lemon juice
1 - Tablespoon vegetable oil
2 - teaspoon dried oregano leaves, crushed
1 - teaspoon garlic powder
4 - boneless chicken breast halves

Directions

In large, shallow, non-metallic dish, add in the undrained pineapple, lemon juice, oil, oregano and garlic powder.
Next, add chicken, turning to coat all sides.
Cover and marinate 15 minutes in refrigerator.

Preheat grill to medium – high heat.

Grill or broil chicken and pineapple, brushing occasionally with reserved marinade, 10 to 15 minutes on each side or until chicken is no longer pink in center and pineapple is golden brown.
Discard any remaining marinade.

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