Anyone got any low fat chicken recipes?!
Anyone got any low fat chicken recipes?
Answers:
Garlic chicken is always a hit at my house and is super easy to prepare. Nothing to measure just mix up what you need to prepare this dish.
We prefer boneless skinless chicken breasts.
You can cut them into chunks or strips or leave them whole, that is up to you and what your preferences are.
Breading for chicken:
You can use bread crumbs if you wish, I prefer to use croutons that have been crushed in the food processer. Mix into your crumbs about 1/4 or so of parmesean cheese and parsley dried or fresh if you want. (I have also used other seasonings so its whatever you like)
1 stick of butter and 1/2 cup olive oil (or all olive oil if you want) and 5+ minced garlic (we use tons as we all love garlic). heat this in the microwave to fuse the garlic flavor into the butter/oil.
After the garlic butter/oil has cooled, dip your chicken into it and then into your crumbs coating them well.
Place them on a greased baking sheet and cook in your oven at 350 until done. About 30 min for whole breasts 20 for strips or chunks.
As I said this is a super easy and super versital recipe. I have used this for parmeasan chicken/ I have added spices and made it a "hot chicken" recipe. so play around and have fun.
.. . it's called fish . ....
Marinate boneless skinless chicken breasts in Italian dressing and then either broil in the oven or cook on the grill. Very tasty!
This is very easy to cook and healthy:
Chinese Chicken with Spring Onion, Ginger and Cashew nuts
Ingredients:
* 4 Chicken breasts, skinless and cut into bite-size chunks
* 100 g Cashew nuts, unsalted
* 2 tbsp Peanut/ Vegetable oil
* 1 Egg White
* 2 tbsp corn Flour
* 1 clove Garlic, finely chopped
* 3 Spring Onions, chopped
* 2 tbsp Ginger, chopped
* 2 tbsp Soy sauce
* 2 tbsp dry Sherry
* 1 tsp caster Sugar
* 1/2 tsp Chilli sauce
* 1/2 tsp Salt
Method:
* Mix corn flour, egg white and salt in a bowl, add chicken, mix well and refrigerate for 10 minutes.
* Meanwhile, stir-fry cashew nuts in a wok in the 1 tbsp of oil until golden. Remove the nuts and remove any excess oil from the wok with a kitchen paper.
* Heat the remaining oil in the wok and cook chicken, garlic and ginger in hot oil for 3 minutes, then add soy, chilli, sherry, sugar and 2 tbsp of water. Cook until sauce is thick.
* Return cashew nuts to the wok and mix well with other ingredients.
* Serve the chicken topped with spring onions and boiled rice.
INGREDIENTS:
1/2 cup low-fat buttermilk
Juice of half a lemon
1 tbsp lemon zest
4 boneless, skinless chicken breasts
Directions:(very easy!)
Combine buttermilk, lemon and lemon zest in a glass baking dish or in a large resealable bag. Add chicken. Turn to coat. Marinate in the refrigerator for 4 hours. Preheat broiler. Coat broiler rack with nonstick cooking spray.
Broil chicken breasts 5-6 minutes per side, or until a thermometer reads 165 degrees
It tastes reallly good!
If you just serve plain roast chicken with peeled sliced oranges it's delicious! Works really well with a green salad.
Grilled Raspberry Chicken
? 6 boneless, skinless chicken breasts
? 1/2 cup frozen raspberries, thawed
? 1 cup raspberry vinaigrette, fat-free or light
? 1/4 cup raspberry vodka (optional)
? 1/4 cup finely chopped mint leaves (optional)
? Fresh mint sprigs, for garnish (optional)
? Fresh raspberries, for garnish (optional)
Rinse chicken breasts and pat dry with paper towels. Place chicken in a large zip-top bag. Add raspberries, vinaigrette, vodka (if using) and chopped mint. Squeeze air out and seal bag. Gently massage the bag to mash raspberries. Marinate in the refrigerator for 1 to 4 hours.
Preheat grill to medium-high heat. Place chicken breasts on the grill and cook for 4 to 6 minutes per side. Remove from grill and place on serving platter. Garnish with fresh mint sprigs and fresh raspberries if so desired.
This is low in fat and makes you full.
Boneless ginger chicken on bean sprout
1. Cut up the chicken into small pieces.
2. Put in a plastic baggie, toss in some chopper ginger, lemon and salt.
3. Marinade for an hour
4. Heat up olive oil in a skillet
5. Throw in the chicken, also add the chopped ginger that was in the baggie (some people throw the gingers away)
6. Cook for 30 minutes or till the chicken is done.
7. Add soy sauce and tabasco sause
8. Turn up the heat to max
9. Add the bean sprout, mix and cook for 3 mints
10. Turn down heat, you may add some lemon and pepper if you like
Here is one my family loves and it is easy to make.
Saute 1/2 chopped sweet onion and 1 chopped green pepper in a fry pan sprayed with Pam. When soft, add precooked chicken from the meat department (like Butterball 6oz. breast strips) and 1 package taco seasoning and about 1/2 C water, or more, depending on how much onion and green pepper you've used. Simmer for about 10 minutes and then drain off excess liquid.
Place chicken mixture in middle of tortilla and top with low-fat cheese, salsa, and pico de gallo or chopped onion, tomatoes and cilantro. (I can buy ready made pico de gallo in my grocery store. It adds a lot of flavor.) Roll up burrito style. You can garnish with low fat sour cream and chopped cilantro.
This will make about 4 chicken fajitas. DELICIOUS!!!! Perfect for a summer supper! Kids love them too.
Spicy Chicken Satays with Herbs and Vegetables
1/3 cup water
1/3 cup freshly squeezed lime juice (about 2 to 3 limes)
3 tablespoons sugar
2 tablespoons fish sauce
1 teaspoon sambal oelek or other hot chile paste
1 clove garlic, minced
4 boneless skinless chicken thighs (about 1 pound)
1 teaspoon vegetable oil
Kosher salt and freshly ground black pepper
1 small whole carrot, finely grated
1 head Boston or Bibb lettuce leaves
1 bunch fresh mint leaves
1 bunch fresh cilantro
1 Kirby cucumber, cut in matchsticks
4 scallions (white and green parts), sliced in 1-inch pieces
8 skewers (if wood, soak in water for 15 minutes)
Whisk the water, lime juice, sugar, and fish sauce in a small bowl until the sugar dissolves. Stir in the sambal oelek and garlic.
Cut the chicken thighs into 2-inch cubes. Toss cubes in a medium bowl with about 1/4 cup of the sauce and 1 teaspoon vegetable oil. Set aside for 15 minutes. Stir a heaping tablespoon of grated carrot into reserved sauce. Set aside.
Heat a grill pan or outdoor grill to medium-high heat. Thread 2 to 3 pieces of chicken on each skewer and lay skewers on a baking sheet or large plate. Season with salt and pepper. Working in batches, grill the satays, without moving them, until browned on the first side, about 3 minutes. Turn the satays and grill until the second side is browned and the meat is opaque at the edges, about 3 minutes more. Transfer to a large clean platter.
Arrange the lettuce, mint, cilantro, cucumber, scallions, and the rest of the carrot on the platter with the satays. To serve, slip the chicken from a skewer and wrap each piece in a lettuce leaf with some of the herbs and vegetables and dip in the sauce
Nutrition Information
Nutritional Analysis per serving Calories 219
Fat 6 grams Saturated Fat 1 gram
Carbohydrates 18 grams Fiber 2 grams
Protein 24 grams
This is great!
Roasted Chicken Tenders with Peppers & Onions
Ingredients:
1/2 teaspoon freshly grated lemon zest
3 tablespoons lemon juice
2 tablespoons finely chopped garlic
2 tablespoons finely chopped fresh oregano or 1 teaspoon dried
2 tablespoons finely chopped pickled jalapeno peppers
2 tablespoons extra-virgin olive oil
1/2 teaspoon salt
1 pound chicken tenders
1 red, yellow or orange bell pepper, seeded and thinly sliced
1/2 medium onion, thinly sliced
Sprinkle in some Thyme, if desired...
Directions:
Preheat oven to 425°F. Whisk lemon zest, lemon juice, garlic, oregano, jalapenos, oil and salt in a 9-by-13-inch glass baking dish. Add tenders, bell pepper and onion; toss to coat. Spread the mixture out evenly; cover with foil. Bake until the chicken is cooked through and no longer pink in the middle, 25 to 30 minutes.
NUTRITION INFORMATION:
Per serving: 172 calories; 5 g fat (1 g sat, 5 g mono); 49 mg cholesterol; 6 g carbohydrate; 19 g protein; 1 g fiber; 518 mg sodium. Nutrition bonus: Vitamin C (100% daily value), Selenium (28% dv), Vitamin A (20% dv). 1/2 Carbohydrate Serving
Enjoy this mildly spiced, aromatic curry with some Nan bread or whole grain rice. Strained nonfat yogurt stirred in near the end of cooking helps give this curry its velvety texture. Be sure to stir some cornstarch into the yogurt to prevent it from curdling. I use thick and creamy nonfat Greek yogurt in this recipe.
INGREDIENTS:
? 1 pound skinless boneless chicken breasts
? Juice of 1 lemon
? 1 clove of garlic, minced
? 1 tablespoon of curry powder
? 1/4 cup minced onion
? 1 tbsp olive oil
? .
? 1/2 cup finely chopped onion
? 1 tbsp curry powder
? 2 small zucchini, sliced vertically, then cut into quarters
? 4 plum tomatoes, cut vertically into wedges
? 8-ounce can no salt added tomato sauce
? 1 cup frozen peas
? 1 5 or 6 ounce pot strained nonfat yogurt*
? 2 tsp cornstarch
PREPARATION:
Cut chicken into pieces and place in a large reseal able plastic bag. Combine lemon juice, garlic, curry powder, onion and oil in a small bowl. Add to the chicken in the bag. Seal the bag and squeeze the bag so all the chicken pieces are coated in the marinade.
Refrigerate for 4-6 hours.
Coat a large skillet with nonstick cooking spray. Cook onion on medium heat until softened. Sprinkle curry powder into skillet and stir into onion. Turn up heat and add marinated chicken to skillet and cook for 5 minutes, moving the chicken pieces around. Reduce heat; add zucchini and cook for 2 minutes, continuing to stir around the skillet. Pour in tomato sauce, followed by peas. Simmer gently for 5 minutes.
Stir cornstarch into yogurt (to prevent curdling) and add yogurt mixture to the skillet, stirring gently for 1 minute. Serve chicken curry with naan bread or whole grain rice.
Serves 4
Per Serving: Calories 283, Calories from Fat 53, Total Fat 5.9g (sat 1g), Cholesterol 66mg, Sodium 166mg, Carbohydrate 24.1g, Fiber 6g, Protein 33.4g