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 Post subject: Hey YOU - Chicken!
PostPosted: Mon Jun 01, 2009 11:50 am 
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This is my daughter's all time favorite chicken recipe!

Vietnamese 5-spice chicken

3 tsbp oil
2 tsbp soy sauce
3 tbsp minced ginger
2 tbsp minced garlic
2 tbsp splenda (or sugar) - it tastes better with real sugar because it carmelizes
2 tsp ground turmeric
1 tsp 5-spice powder
1/2 tbsp sea salt

Mix all ingredients together, make a few slashes in some boneless , skinless chicken breasts (or use tenders), marinate 4 hours - overnight. grill. MMMMMMMMM

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 Post subject: Re: Hey YOU - Chicken!
PostPosted: Mon Jun 01, 2009 12:09 pm 
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Spice-Rubbed Chicken Fingers


Try a new take on chicken with this zesty Caribbean-inspired recipe. A cilantro dipping sauce makes the best accompaniment, but you may choose to substitute a prepared sugar-free barbecue sauce. Approved for all Phases.

Spice-Rubbed Chicken Fingers with Cilantro Dipping Sauce
Serves 2

Ingredients
1/2 teaspoon chili powder
1/2 teaspoon ground cumin
1/8 teaspoon salt
1/2 pound chicken-breast tenders
1/4 cup cilantro sprigs
2 tablespoons parsley sprigs
2 tablespoons blanched, slivered almonds
1/2 clove garlic
1/2 serrano chile pepper, seeded (wear plastic gloves when handling)
1/16 teaspoon salt
1 tablespoon lime juice
1 tablespoon extra virgin olive oil
1 tablespoon water
Sprig cilantro, for garnish

Instructions
Coat a grill rack or broiler-pan rack with cooking spray. Preheat the grill or broiler.

In a cup, combine the chili powder, cumin, and salt. Cut two 1/2-inch-deep slashes in each side of the chicken tenders. Rub the spice mixture over the chicken, pressing it into the slits. Place the chicken in a baking pan and coat completely with cooking spray. Let stand for 10 minutes.

In a food processor, combine the cilantro, parsley, almonds, garlic, chile pepper, and salt. Process until chopped. While the processor is running, add the lime juice and oil through the feed tube, stopping the machine once or twice to scrape down the sides of the container until the sauce is smooth. Pour the sauce into a bowl. Stir in the water, cover, and chill until ready to serve.

Place the chicken on the prepared rack and grill or broil 6 inches from the heat, turning several times, for 15 minutes, or until a thermometer inserted in the thickest portion registers 170°F and the juices run clear. Serve with the sauce and garnish with the cilantro.

Recipe from The South Beach Diet Cookbook

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 Post subject: Re: Hey YOU - Chicken!
PostPosted: Mon Jun 01, 2009 12:10 pm 
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Craisin Chicken Salad

2 grilled boneless, skinless chicken breasts, chopped
1 medium apple, chopped
1/4c craisins
2 oz mixed nuts, chopped
2 stalks celery, chopped

Dressing
2 TBSP smart balance mayo
1 tbsp Dijon mustard
½ tbsp sugar free maple syrup
1 tsp lemon juice

Mix all of the salad ingredients in a medium bowl. Mix all of the dressing ingredients together in a separate bowl, then pour over and mix with salad.

Totals
Calories 905.5
Protein 68.15g
Fat 43g
CHO 66g
Fiber 10.8g

2 servings
452.75 calories / 34g Pro/ 21.6g fat/ 33g CHO/ 5.4g fiber

Serve over a heap of torn romaine lettuce or salad greens of your choice.

This recipe seems high in fat, but the fat comes from unsaturated (good fat). If you want to reduce the fat content further you could use a low or no-fat mayo and only 1 oz mixed nuts.

You could also use all walnuts in place of the mixed nuts (slightly healthier), I just had mixed nuts in the cupboard, so that is what I used.

This turned out to be really tasty.

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 Post subject: Re: Hey YOU - Chicken!
PostPosted: Mon Jun 01, 2009 12:10 pm 
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2 easy chicken recipes

This is the easiest way to make chicken breasts and my daughter even likes them!

preheat oven to 350 degrees.

place frozen bonelss,skinless chicken breasts in a single layer in a 9X13 pan. Pour a can of Organic or low sodium cream of chicken or cream of mushroom soup over the breasts, turning them once to coat them. Cover pan with foil and place in oven. Check internal temp of chicken in 45 minutes, depending on the thickness of the breats it will take 45 minutes - 1 hour. You can throw some potatoes in next to the pan for baked potatoes, they take an hour. The soup in the pan makes a tasty sauce for your baked potato.

I also make up a second pan with my own favorite coating and cook it at the same time:

Amy's spicy-sweet chicken

about 1/2c lime-chili hot sauce (Frank's)
1-2 tbsp splenda (depends on hot or how sweet yuou like it)
2 tbsp lowfat or fat free sourcream.

Blend ingredients and pour over two chicken breasts in a 8" square pan, cover with foil and bake at 350 for 45 minutes - an hour. MMM spicy.

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 Post subject: Re: Hey YOU - Chicken!
PostPosted: Mon Jun 01, 2009 12:12 pm 
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Hoisin BBQ chicken from Cooking Light Cookbook

This recipe is really tasty and the sauce is good on everything!

BBQ Sauce:
2/3c hoisin sauce
3 tbsp rice wine or sake (I used cooking sherry because it was on hand)
3 Tbsp low-sodium soy sauce
3 tbsp ketchup
2 tbsp brown sugar (I used the splenda blend, so only 1 tbsp)
1 tbsp minced garlic

remaining ingredients:

8 skinless chicken legs (about 2 lbs)
8 skinless chicken thighs (about 2 lbs)
cooking spray

1. Prepare bbq sauce by combining first 6 ingredients in a medium bowl. Place 3/4 c sauce in a cup/bowl and refrigerate.
2.Take remaining 3/4c sauce and pour over chicken, either in a large bowl or large ziplock bag. Refrigerate 8 hours or overnight.
3. Preheat oven to 375 degrees.
4. Remove chicken from marinade and reserve for basting once during cooking. Place chicken on a broiler pan coated with cooking spray. Bake for 30 minutes, turn chicken, baste with resreved marinade(not the sauce you set aside in the seperate cup/bowl). Bake additional 20 minutes, or until done. Discard marinade.
5 bring remaining sauce (the stuff you set aside) to a boil in a small saucepan; reduce heat and cook until slightly thickened (about 5 minutes). Drizzle chicken with sauce.
Yield 8 servings (1 drumstick, 1 leg, 1 tbsp sauce)
Calories 241
fat 6.1g
Protein 26.6g
CHO 17.8g
Fiber 0.7g
Iron 1.7mg
calcium 26mg

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 Post subject: Re: Hey YOU - Chicken!
PostPosted: Mon Jun 01, 2009 12:13 pm 
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Guilt-free burgers from Shape magazine, April 2006

Asian Chicken Burgers with Wasabi Ketchup

Serves 4 Prep time 10 minutes Cook time 6-12 minutes

1 lb ground chicken or turkey breast (I used purdue 99% fat free turkey breast)
1/4c chopped fresh cilantro
2 cloves garlic, minced
1 tsp reduced-sodium soy sauce
1 tsp ground cumin
1/2 tsp salt
1/4 tsp black pepper
cooking spray
4 tbsp ketchup
1 tsp wasabi paste

1. In a large bowl combine first 7 ingredients well. Shape into 4 patties, each about 1 inch thick.

2. coat a large grill pan or griddle (or use your george foreman grill) with cooing spray and set over medium heat. When pan/grill is hot, add burgers and cook 5-6 minutes each side (5-6 minutes total on the foreman) until cooked through.
3. mean while mix ketchup and wasabi paste well in a small bowl.

Serve burgers on whole wheat rolls (or just with a lot of vegetables) and 1 tbsp ketchup mixture.

1 burger & 1 tbsp wasabi ketchup:
261 calories
9g fat
27g carbs
18g protein
4g fiber
57mg calcium
1.4mg iron
792mg sodium

Those numbers seem odd to me, seems a little high in carbs for the ingredients and low in protein, when I made a similar meatloaf recipe one serving was 29g of protein and 9g carbs.... Anyhow - my husband liked these and it is an easy recipe to make ahead and put the burgers into plastic baggies for later meals.

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 Post subject: Re: Hey YOU - Chicken!
PostPosted: Mon Jun 01, 2009 12:14 pm 
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One of my ALL-TIME favorites!!!!! :

Not Your Mother's Meatloaf - Laura Creavelle, M&F July 2004

15-16 oz extra lean ground turkey (I used purdue 99% fat-free)
3 tbsp yellow cornmeal
1/2c minced onion
1/4c egg substitute (or 2 egg whites)
1 medium jalapeno pepper, seeded and minced
3/4 tsp salt
1/2c mild or hot salsa (your pick!)
nonstick cooking spray

Preheat oven to 375 degrees and spray 4 large muffin cups with cooking spray. In a medium bowl, mix together everything but the salsa. Mix well. Divide mixture into four equal amounts, place in prepared muffin cups. Bake 20 - 25 minutes, until done (thermometer should read 165).
Serve topped with 1 tbsp salsa.
Per mini-meatloaf:
170 calories
29g protein
9g carbs
4g fat
1g fiber

This recipe is very tasty, not as spicy as it sounds and is good over rice. Place the mini-loaves in seperate baggies with 1/2 to 1 cup rice and you have made 4 meals for the coming week.

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 Post subject: Re: Hey YOU - Chicken!
PostPosted: Mon Jun 01, 2009 12:14 pm 
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Here is a recipe I have used for General Tsao's chicken that is less greasy :

It is from a Martin Yan cookbook

The General's Spicy Chicken serves 4
12 oz boneless, skinless chicken breasts, cut into 3/4" pieces
Marinate the chicken in 2 Tbsp soy sauce (you could use low sodium soy sauce)and 2 tbsp cornstarch

For the Sauce:
2 tbsp hoisin sauce
2 tbsp rice vinegar
2 tbsp water
1 1/2 tbsp light soy sauce
2 tsp sesame oil
2 tsp sugar (you could use splenda)
1 1/2 tsp hot pepper sauce

to cook
2 tbsp cooking oil

10 dried whole chilis
2 tsp garlic, chopped
3 green onions, cut into 1" pieces

Combine marinade ingredients in a bowl, add the chicken and stir to coat. let stand 15 minutes.
Combine the sauce ingredients in a bowl.
Place a wok over high heat until hot. Add oil and swirl. Add chilis and cook 10 seconds, add chicken and garlic - stirfry 2 minutes. Add onions and sauce - cook until sauce thickens - 2-3 minutes. Continue cooking to caramelize or until all pieces are well-coated, about 1 minute.

You could serve it over brown rice, with a side of broccoli for a complete, healthy meal!

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 Post subject: Re: Hey YOU - Chicken!
PostPosted: Mon Jun 01, 2009 12:17 pm 
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Chicken Roulade serves 4

4 5oz chicken breasts
20 asparagus spears fresh or thawed frozen
2 tsp Instant gourmet butter blast with garlic
1/2 tsp onion powder
4 tbsp grated parmesan
1 can reduced sodium cream of mushroom soup

toothpicks or small skewers

Preheat oven to 375.

One at a time, place chicken breasts in a freezer bag and pound flat to 1/4" thickness (use a meat mallet or a dumbbell).

Mix together butter blast and onion powder. Lay chicken pieces out flat and sprinkle evenly with seasoning mixture. Sprinkle 1 tbsp of parmesan on each breast. place 5 asparagus spears at one end of breast, then roll up tightly and secure closed with a toothpick. Place seam side down in a baking dish that has been sprayed with nonstick spray.

mix the soup with half a can of water and pur over the chicken in the baking dish. Cover with foil and bake 30 minutes.

My daughter won't eat asparagus, so i put red fat cheese in her chicken breast,she liked it a lot.

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 Post subject: Re: Hey YOU - Chicken!
PostPosted: Sat Jun 27, 2009 1:00 pm 
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My favorite diet friendly chicken meal... you HAVE to try it before saying its gross! lol

Chicken, green beans & peanut butter ( tastes like thai satay)I first bake frozen chicken breasts - place them in a bakign dish, sprinkle liberally with Chachere's Creole seasoning, cover with foil and bake 30-40 min (depending on thickness of breasts).

Per meal -
1c frozen french cut green beans
5-6oz pre-cooked chicken breasts
1 tbsp all natural peanut butter..i like crunchy
more creole seasoning (the spicier the better!)

place it all in a microwavable container and nuke 2 minutes,then stir rally well so the peanut butter coats everything, yummmmmmmm

I eat this 2-3 times a day most days, lol.

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