What are some simple, quick, low calorie and low carb recipes including chicken?

Apricot Lemon Chicken





4 (3 ounce) chicken breasts (skinless and boneless)


1 cup water packed apricots


2 tablespoons Dijon Mustard


3 tablespoons lemon juice





Place chicken in baking pan or casserole dish. In blender, blend apricots until smooth. Add mustard and lemon juice. Pour over chicken and bake at 350 degrees for 40 minutes. Baste and bake uncovered for 10 minutes more.


Makes 4 servings.





Calories 170, Total Fat 4g, Sodium 243mg


Protein 28g, Carbohydrate 5g, Cholesterol 73mg, Fiber 1g








Spinach and Chicken Skillet





6 boneless skinless chicken breast halves (1 3/4 pounds)


1 cup fat-free (skim) milk


1/2 cup fat-free chicken broth


1 medium onion, chopped (1/2 cup)


1 bag (10 ounces) washed fresh spinach, chopped


1/4 teaspoon salt


1/4 teaspoon pepper


1/4 teaspoon ground nutmeg





Remove fat from chicken. Spray 12-inch nonstick skillet with cooking spray; heat over medium heat. Cook chicken in skillet 2 minutes on


each side; reduce heat to medium-low.





Stir in milk, broth and onion. Cook about 5 minutes, turning chicken occasionally, until onion is tender.





Stir in spinach. Cook 3 to 4 minutes, stirring occasionally, until spinach is completely wilted and juice of chicken is no longer pink when centers of thickest pieces are cut. Remove chicken from skillet; keep warm.





Increase heat to medium. Cook spinach mixture about 3 minutes or until liquid has almost evaporated. Stir in salt, pepper and nutmeg. Serve chicken on spinach.





Makes 6 Servings





1 Serving: Calories 165 (Calories from Fat 35); Fat 4g (Saturated 1g); Cholesterol 75mg; Sodium 310mg; Potassium 440mg; Carbohydrate 6g


(Dietary Fiber 1g); Protein 30gWhat are some simple, quick, low calorie and low carb recipes including chicken?
Stir Fry! Just cut chicken into strips, add all the veggies you wish, some stir fry sauce, and voila! Yummy stir fry...What are some simple, quick, low calorie and low carb recipes including chicken?
Chicken Teriyaki with Broccolli


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Weight watchers points value 4





Low fat cooking spray


2 cloves garlic minced


450g chicken breast, uncooked skinless cut into cubes.


4 spring onions chopped


1 can Chicken Broth soup, made up to 120ml


2 tbsp teiyaki sauce


320g rice brown or wild kept hot


350g broccolli fresh,florets steamed.





Coat a large non-stick pan with cooking spray. Add garlic cook 1 min. Add chicken and cook until golden brown on all sides, stirring often about 5 mins.


Add spring onions and cook until soft about 2 mins. Add broth and teriyaki, simmer until chicken is cooked through and sauce reduces slightly, about 5 mins.





Spoon 1/4 portion of cooked rice into each of 4 shallow dishes, spoon chicken mixture and 1/4 of broccolli over each seving.





Baked potato skins with creamy spinach and bacon.


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3 med potatoes, baked, sliced in half and cooked


low fat cooking spray


450g spinach chopped, if frozen thawed and squeezed dry


100 g low fat soft cheese


1/4 tsp salt %26amp; pepper


3 med rashers lean back bacon, cooked and chopped.





Preheat the oven to gas 6/200c/400f.


Scoop out flesh of potatoes, leaving about 1/4 of potato flesh in potato( reserve remaining p otato flesh for another use such as mashed potato)


Place potato halves on a baking sheet and coat with cooking spray. Bake until slightly brown about 15 mins. While potato skins bake, combine spinach, cheese and salt and pepper in a medium bowl until well blended.


Remove skins from the oven and spoon 3 tbsp spinach mixture into each potato half, bake until warmed through, about 5 mins more.


Remove skins from the oven and topeach half with a tbsp of cooked bacon.





Point value from weight watchers 1.5





Oven roasted herbed vegetable crisps.


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These crunchy home made crisps are worth waiting for, when you fancy something savoury. There great served alon with soup for a light meal. Try substituting red potatoes, turnips or swedes for a change.





low fat cooking spray 2 med courgettes sliced crosswise in 1/2cm slices


2 med parsnips peeled and sliced crosswise into 1/2 cm slices


2 med sweet potatoes, peeled and sliced crosswise into 1/2 cm slices


4 med carrots, sliced diagonally into 1/2 cm slices


1 tsp salt to tase


1 tsp oregano or to taste.





Preheat oven gas mark1/2 /130c/250f.


Coat 2 large cooking trays with spray.





Arrange veg on trays, coat veg with spray and season with salt and oregano.





Roast for 1 hour and then rotate trays and roast for 1.5 to 2 hours total, or until crisps are crunchy and dry.





To keep crispy keep in an air tight container. To re-crisp already cooked crisps gone soft, cook on a baking tray for 10 mins at gas mark 1/2 /130c 250f.

moisturizing cream