Chicken Dish?!


Question: I'm a bit bored with the usual Chicken Roast, but I have just joined Weight Watchers on the Core Foods and there is some sauces i can not use. Any idea's would be greatly apprehciated.


Answers: I'm a bit bored with the usual Chicken Roast, but I have just joined Weight Watchers on the Core Foods and there is some sauces i can not use. Any idea's would be greatly apprehciated.

Chicken Fricassee In White Wine And Mushrooms

Ingredients;
Olive Oil fry right
1-3 pound chicken, cut into 10 serving pieces and skinned
? teaspoon salt
Freshly ground black pepper (6 turns of the pepper mill)
? pound small button mushrooms
1 tablespoon finely chopped garlic
1/2 cup chicken stock
142ml Eisberg low alcohol wine (2 sins)
Juice of 1 lemon
4 tablespoons finely chopped parsley leaves

Heat a heavy skillet/fry pan. Sprinkle the chicken with salt and pepper. Put the chicken in the skillet in one layer and cook, uncovered, until browned, about 10 minutes. Add the mushrooms.
Turn the chicken and cook for another 5 minutes.
Remove all fat from the skillet. With the chicken in the skillet, add the garlic and stir. Add the stock and the wine. Bring to a boil. Add the lemon juice. Simmer until chicken is cooked through.

Sprinkle the chicken with parsley. Cover and cook for 5 minutes. You want about ? cup of liquid. If there is more than that in the pan, reduce it over high heat. Take off the heat and stir in a few tablespoons of fromage frais if you want a creamy sauce or just serve!


Chicken / Meat Casserole

Use any part of chicken skinned, (i.e. portions, drumsticks, thighs) dry fry (or use fry light); add onions, garlic fry for couple of minutes. Then add chopped toms, free veg like Swede, carrots, mushrooms (anything you like) some stock made up from Bovril, spices if you like. Bung in an oven for about 40 minutes on 200 C. you can add potatoes. You could also cook this on the top of the stove if wanted.


Chicken or Pork with a Honey & Mustard

Covers 2 steaks/breasts

Mix together 1 tsp of clear honey, 1 tsp of WHOLEGRAIN mustard and a large pinch of thyme. Baste pork steaks/chops or chicken breasts part way through grilling, with the mixture and when cooked squeeze lemon juice over.


Chicken Stuffed and Wrapped in Bacon

Ingredients;
1 small packet pork mince
1 beaten egg
1 red onion
1 tbspn dried sage
1 tbspn lemon juice
Salt
Black pepper
4 chicken fillets, skinned and boned
10 rashers back bacon

Put the pork mince, egg, onion, sage and lemon juice in a mixer and blend. Season with salt and pepper. For each chicken fillet: Make a slit in the chicken. Stuff in the pork mixture, then wrap with 2 rashers of bacon to seal. Bake in an oven at 180c for 30-45 minutes until the chicken is cooked through. Transfer to a hot grill and grill under the bacon is crispy.


Honeyed Orange Chicken
Serves: 1

Ingredients;
Skinless chicken breast
1 Tablespoon runny honey
Juice and zest of one orange
1/2 Teaspoon of garlic puree
1/2 Teaspoon of grated Ginger

Dry fry chicken breast for 8-9 minutes until a light brown. Combine the rest of the ingredients in a small bowl. Remove chicken and coat in the mixture then transfer to a roasting tin and pour over the rest of the mixture. Cook for a further 12 mins at gas 5. Serve with plain rice or serve with stir fried broccoli.

Mushrooms are really great,

try sir-fried veggies on top

also some Carrots are good with it.

Buy several bags of the frozen veggie mixes, oriental, stir fry, california mix, borccoli, mexican mix, etc.... Put them in with a cooked chicken or the rotisserie chicken from the grocery's deli section and they make a great, low cal meal, with hardly any time spent. If you need a sauce (you don't but..), why not just put some lemon juice mixed with a little parsley, salt, and pepper.

...

Low Fat Chicken Satay with Peanut Sauce

These succulent Thai-style chicken satay sticks with a smooth and creamy peanut sauce make a delicious appetizer or part of a main meal with jasmine rice and a crisp green salad.
INGREDIENTS:
1 pound skinless, boneless chicken breasts
1 tbsp brown sugar
2 tbsp less sodium soy or tamari sauce
1 clove garlic, crushed
1 tsp minced ginger
1 tbsp lime juice
.
For the Sauce:
1 tbsp brown sugar
1 tbsp less sodium tamari or soy sauce
1 clove garlic, crushed
2 tbsp creamy peanut butter
2 tbsp lime juice
PREPARATION:
Cut chicken breasts into eight strips. Place in a large resealable plastic bag. Combine brown sugar, soy sauce, garlic, ginger and lime and add to bag. Marinate chicken strips in the refrigerator for 1 hour.
Presoak eight bamboo skewers for 30 minutes.

Preheat grill or broiler, coated with cooking spray

For the sauce, combine brown sugar, soy sauce, garlic, peanut butter and lime juice, stirring until smooth and creamy. Thin with a little water if you like.

Thread chicken strips on to presoaked skewers. Grill or broil chicken for 10 minutes, turning once. Serve 2 skewers per person with a tablespoon of peanut sauce on the side.

Serves 4.

Per Serving: Calories 205, Calories from Fat 50, Total Fat 5.5g (sat 1.2g), Cholesterol 66mg, Sodium 476mg, Carbohydrate 10g, Fiber 0.6g, Protein 28.8g

¨_______________________

Orange sauce made with half a pint of fresh orange juice,one teaspoon of french mustard & a tablespoon of dark brown sugar,mix well & add to chicken portions,either cook in pot in oven or simmer in pan on the hob,you may want to thicken it just before its done.

On a whim I used Kens Fat-free sun dried tomato Vinaigrette...when I baked chicken last week.....It was great...

Chicken in Mustard Sauce recipe
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon coarsely ground pepper
4 (4 ounce) skinned, boned chicken breast halves
Cooking spray
1/4 cup dry white wine or low sodium chicken broth
1 1/2 tablespoons all-purpose flour
3/4 cup 1% low fat milk, divided
1 tablespoon peppercorn mustard or regular prepared mustard

Combine first three ingredients; sprinkle over chicken.

Coat a nonstick skillet with cooking spray; place over medium-high heat until hot. Add chicken; cook 3 to 5 minutes on each side, or until browned. Remove chicken from skillet and set aside.

Add wine or broth to skillet. Deglaze by scraping particles that cling to bottom.

Combine flour and 1/4 cup milk, stirring until smooth; add to skillet. Stir in remaining 1/2 cup milk and mustard. Cook over medium heat, stirring constantly, until thickened. Return chicken to skillet. Bring to boil; cover, reduce heat and simmer 5 minutes or until chicken is done.

Serve chicken with sauce.

calories 163, fat 2.4g (sat. 0.7g), Protein 28.1g, carbs 5.1g, fiber 0.2g, cholesterol 68mg, sodium 356mg





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