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Easy Chicken Parmesean

2 Oct

 

Yield: 4 servings

Prep time: 5 minutes

Cook Time: 15 minutes

 

Ingredients

  • 2 12-ounce packages low-fat baked breaded chicken-breast tenderloins or cutlets
  • 1 teaspoon dried oregano
  • 1 1/2 cups jarred marinara sauce
  • 4 tablespoons freshly grated Parmesan
  • Freshly ground black pepper

 

Preparation

  • Preheat oven to 425° F.
  • Place the chicken in a shallow roasting pan or a 9-by-13-inch cake pan.
  • Sprinkle with the oregano, then pour on the sauce. Sprinkle with the Parmesan.
  • Bake for 12 to 15 minutes or until the sauce is hot and the cheese is melted.
  • Season with pepper to taste. Serve with mixed greens dressed with a vinaigrette.

 

Nutritional Information

Calories per serving: 345
Fat per serving: 10g
Saturated fat per serving: 3g
Protein per serving: 32g
Carbohydrates per serving: 33g
Fiber per serving: 1g
Cholesterol per serving: 84mg
Iron per serving: 1mg
Sodium per serving: 1840mg
Calcium per serving: 87mg

 

Source: Fake It, Don’t Make It, Real Simple  FEBRUARY 2005

 

 

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Fake & Bake “Fried” Chicken

1 Oct

 

Yield: 4 servings

Prep Time: 10 mins

Cook Time: 25 mins

 

Ingredients

  • 1 3 1/2- to 4-pound chicken, cut up and skin removed $
  • 1 cup ranch dressing
  • 2 cups instant potato flakes

 

Preparation

  • Heat oven to 450º F. Coat a baking sheet with vegetable cooking spray.
  • Lightly brush the chicken pieces with the dressing, then roll in the potato flakes.
  • Arrange on the baking sheet and place in oven.
  • Turn down oven to 350º F and bake 25 minutes or until the juices run clear when the chicken is pierced with a fork.

 

Nutritional Information

Calories per serving: 648
Fat per serving: 39g
Protein per serving: 51mg
Carbohydrates per serving: 22g
Fiber per serving: 2g
Cholesterol per serving: 165mg
Iron per serving: 3mg
Sodium per serving: 659mg
Calcium per serving: 30mg

 

Source: Pilar Guzman, Fake It, Don’t Make It, Real Simple  OCTOBER 2003

Buying, Storing & Cooking Chicken

30 Sep

 

Here are some tips for buying, storing, and cooking this popular type of poultry:

  • Check the “buy by” date when buying fresh chicken to get the latest possible date.
  • Never leave cooked chicken out at room temperature for more than 2 hours. And don’t leave raw or frozen chicken at room temperature, if you can help it. Use unfrozen raw chicken (stored in the coldest part of your refrigerator) within 2 days.
  • Thaw frozen chicken in the refrigerator, or, if you have to, use the defrost setting on your microwave and watch it carefully.
  • Rinse raw chicken pieces with cold water and pat them dry with a paper towel (which you then throw away) before you start your recipe.
  • Clean everything that comes into contact with raw chicken or its juices with hot, soapy water.
  • Chicken should always be cooked throughout. Check for doneness by making a slit in the thickest part of the piece of chicken piece, then look to see if it is cooked through to the middle. The juices from the chicken should run clear (not pink).
  • When marinating chicken, don’t use the same marinade that was on your raw chicken as a basting sauce during cooking or a dipping sauce afterward. Put some marinade aside before adding the chicken to use for basting and dipping.

Source: WebMD

Crockpot BBQ Chicken

30 Sep

 

 

Yield: 4 Servings

Ingredients

  • 4 boneless, skinless chicken breasts
  • 1 bottle BBQ sauce
  • 1/4 cup vinegar
  • 1/4 cup brown sugar
  • generous dash of garlic powder

Preparation

  • Put Chicken in the crock pot
  • In a small bowl, combine remaining ingredients
  • Pour over chicken in crock pot; turn chicken to coat
  • Cook on low for 8 hours/high for 4 hours.
  • Serve with sides like corn or potatoes; or on a sandwich with cheese.

Source: Semi-homemade Mom

Easy Baked Chicken Breasts with Worcestershire

5 Sep

Yield: 4 servings

 

Ingredients

  • 4 bone-in chicken breasts
  • Garlic powder
  • Salt and pepper to taste
  • 1/4 cup Worcestershire sauce

 

Preparation

  • Spray or rub just a bit of olive oil one each breast. Sprinkle the chicken breasts with garlic powder, salt and pepper. Place in a baking dish skin side up.
  • Pour the Worcestershire sauce over them. Cover tightly with foil.
  • Bake at 375 for 45 minutes. Remove the foil and bake another 15 minutes, or until done.
  • Variation: Instead of Worcestershire sauce, sprinkle with brown sugar.

 

Source: Cheap Cooking

Southwestern Chicken Pasta Salad

23 Aug

Yield:  6 servings ( 1 1/3 cup)

 

Ingredients

  • 1/2 pound uncooked penne rigate
  • 2 cups shredded skinless, boneless Grilled Lemon-Herb Chicken (about 8 ounces)
  • 1 cup fresh corn kernels
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  • 3/4 cup (3 ounces) shredded sharp cheddar cheese
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  • 1/2 cup sliced green onions
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  • 1/2 cup diced red bell pepper
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  • 1/2 cup chopped plum tomato (about 2 tomatoes)
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  • 1/4 cup fresh orange juice
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  • 2 tablespoons fresh lime juice
  • 1 tablespoon extra-virgin olive oil
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  • 1 tablespoon chopped canned chipotle chilies in adobo sauce
  • 1/2 teaspoon salt

 

Preparation

  • Cook pasta according to package directions, omitting salt and fat. Drain and place in a large bowl. Add Grilled Lemon-Herb Chicken and next 5 ingredients (through tomato); toss well to combine.
  • Combine orange juice and remaining ingredients, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat. Cover and chill.

 

Nutritional Information

Calories per serving: 322
Fat per serving: 9.9g
Saturated fat per   serving: 3.6g
Protein per serving: 21g
Carbohydrates per   serving: 38.2g
Fiber per serving: 2.5t
Cholesterol per serving: 48g
Iron per serving: 2.1mg
Sodium per serving: 523mg
Calcium per serving: 121mg

 

Source: Barbara Seelig Brown, Cooking Light, AUGUST 2005

Easier Than Stir Fry Chicken

22 Aug

Yield: 3 servings

Prep time : 10 min

Cook time: 10 min

Ingredients

  • 3 chicken breast halves or thighs
  • Half a small onion (about 1/3 cup) minced
  • 1 Tbs fresh ginger or 1 tsp powdered ginger
  • 1 Tbs oil
  • 1 Tbs soy sauce
  • 1 tsp Dijon mustard
  • Juice and pulp of one orange or lemon
  • 1/2 cup jelly (plum, apricot, crabapple, etc.)

Preparation

  • Preheat oven to 475.
  • Skin and bone the chicken pieces and tear or cut into bite size chunks.
  • Make a sauce of the remaining ingredients, then mix in the chicken, coating
    all the pieces. Let stand until the oven is heated. Put the chicken and
    sauce in a flat glass dish large enough to hold the pieces of chicken
    without overlapping. Cook uncovered about 10-12 minutes. Serve over rice.

 

Source: Cheapcooking.com

 

 

Slow Cooker Garlic Brown Sugar Chicken

8 Aug

Yield: 6 servings

Ingredients

  • 1 large chicken, cut into serving pieces
  • 1 cup packed brown sugar
  • 2/3 cup vinegar
  • 1/4 cup Sprite or 1/4 cup 7-Up soda
  • 2 -3 tablespoons minced garlic
  • 2 tablespoons soy sauce
  • 1 teaspoon pepper (regular black or cayenne)

Preparation

  • Place chicken in crock pot.
  • Mix all remaining ingredients and pour over chicken.
  • Cook on low for 6-8 hours.
  • Serve over rice or noodles.

Nutritional Information

Calories per serving: 486.5
Fat per serving: 23.1g
Saturated fat per   serving: 6.6g
Protein per serving: 29.4g
Carbohydrates per   serving: 35.8g
Fiber per serving: 0.2g
Cholesterol per serving: 115mg
Sodium per serving: 454mg

 

Source: Food.com

Southwestern Chicken Pasta Salad

7 Aug

Yield:  6 servings ( 1 1/3 cup)

Ingredients

  • 1/2 pound uncooked penne rigate
  • 2 cups shredded skinless, boneless Grilled Lemon-Herb Chicken (about 8 ounces)
  • 1 cup fresh corn kernels
  • 3/4 cup (3 ounces) shredded sharp cheddar cheese
  • 1/2 cup sliced green onions
  • 1/2 cup diced red bell pepper
  • 1/2 cup chopped plum tomato (about 2 tomatoes)
  • 1/4 cup fresh orange juice
  • 2 tablespoons fresh lime juice
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon chopped canned chipotle chilies in adobo sauce
  • 1/2 teaspoon salt

 

Preparation

  • Cook pasta according to package directions, omitting salt and fat. Drain and place in a large bowl. Add Grilled Lemon-Herb Chicken and next 5 ingredients (through tomato); toss well to combine.
  • Combine orange juice and remaining ingredients, stirring with a whisk. Drizzle over pasta mixture; toss gently to coat. Cover and chill.

 

Nutritional Information

Calories per serving: 322
Fat per serving: 9.9g
Saturated fat per   serving: 3.6g
Protein per serving: 21g
Carbohydrates per   serving: 38.2g
Fiber per serving: 2.5t
Cholesterol per serving: 48g
Iron per serving: 2.1mg
Sodium per serving: 523mg
Calcium per serving: 121mg

 

Source: Barbara Seelig Brown, Cooking Light, AUGUST 2005

Catalina Apricot Chicken

7 Aug

Yield: 3

Ingredients

  • 3 skinless, boneless chicken breast halves
  • 3/4 (1 ounce) package dry onion soup mix
  • 1/2 (10 fluid ounce) bottle Russian-style salad dressing
  • 1/2 cup apricot preserves

Preparation

  • Preheat oven to 350 degrees F (175 degrees C).
  • Place the chicken pieces in a casserole dish. Mix the soup mix, dressing and jam together, and pour over the chicken.
  • Cover dish and bake for 1 hour in preheated oven.

Nutritional Information

Calories per serving: 456
Fat per serving: 13.8g
Protein per serving: 28.5g
Carbohydrates per   serving: 55.7g
Fiber per serving: 1.4g
Cholesterol per serving: 68mg
Sodium per serving: 1134mg

 

Source: Allrecipes.com