Does anyone have any delicious, low-fat, low-cal recipes for chicken?

These are some of my favorites... The chicken fricassee is my top choice, it is bursting with flavor and makes use of what calories it has by giving tons of nutrients. It's not from a dieters cookbook so the counts aren't given, but it is from a whole life nutrition cookbook written by a personal chef with a nutrition background.





Chicken Fricassee


Recipe courtesy of the Whole Life Nutrition cookbook





Ingredients


鈥?录 cup arrowroot powder (or cornstarch)


鈥?陆 tsp sea salt or Herbamare


鈥?陆 tsp freshly ground black pepper


鈥?1 tsp dried thyme


鈥?2 large boneless, skinless chicken breasts, cut into pieces





鈥?1 tbsp extra virgin olive oil


鈥?10-12 cloves garlic, crushed


鈥?1 鈥?14.5 oz can diced tomatoes


鈥?3 tbsp white wine vinegar


鈥?2 tbsp tomato paste


鈥?录-1/2 cup water


鈥?1 鈥?14.5 oz. can artichoke hearts, drained and rinsed


鈥?陆 cup pitted kalamata olives


鈥?录 cup tightly packed chopped fresh basil


鈥?3 tbsp chopped fresh oregano


鈥?6 cups baby spinach


鈥?Herbamare/salt and freshly ground black pepper to taste


鈥?Chopped fresh basil and oregano for garnish





Place arrowroot powder, herbamare or sea salt, black pepper, and dried thyme into a shallow dish and gently mix together with a fork. Add the chicken pieces and move chicken around to coat with the mixture.





Heat olive oil in a large 11 inch deep skillet or pot over medium heat. Add the chicken pieces and lightly saut茅 for about 5 minutes, moving the chicken around to cook on all sides. Add the crushed garlic and continue to cook for about another minute, keeping everything moving in the pan. Add the diced tomatoes, white wine vinegar, tomato paste, and water; stir to mix everything together.





Then add the artichoke hearts, olives, and chopped fresh herbs; gently mix everything together. Cover and simmer for about 35 minutes over low heat, stirring occasionally. Then add the spinach, and cook for about another 10 minutes. Remove from heat and add salt and pepper to taste. Garnish with chopped fresh basil and oregano.





Yield: 4 -6 servings








Chili Verde with Fresh Tomato Salsa





Ingredients


鈥?2 cups chopped cooked chicken breast


鈥?1 can (15-16 oz) cannellini or great northern beans, rinsed and drained


鈥?1 can (14 陆 oz) chicken broth


鈥?1 cup green salsa (salsa verde)


鈥?1 pkg (9 oz) frozen shoepeg white corn, thawed


鈥?录 cup chopped fresh cilantro


鈥?Fresh Tomato Salsa or 1 cup thick-and-chunky salsa





Fresh Tomato Salsa





Ingredients


鈥?1 large tomato, chopped (1 cup)


鈥?2 medium green onions, sliced (2 tbsp)


鈥?1 jalapeno chili, seeded and finely chopped


鈥?录 tsp grated lime peel


鈥?2 tbsp lime juice





Mix all ingredients





Yield: 4 servings


Per Serving: 290 cals, 5 g fat, 910 mg sodium, 37 g carbs, 8 g fiber, 33 g protein








Spicy Asian Chicken Soup





Ingredients


鈥?1 48-oz. can nonfat chicken broth


鈥?录 cup soy sauce


鈥?1 tbsp brown sugar


鈥?录 tsp Asian chili sauce (or red pepper flakes)


鈥?2 tbsp lime juice


鈥?1 1-inch piece fresh ginger, peeled and cut into 8 slices


鈥?戮 lb. boneless chicken breasts, cut in thin 3-inch-long strips


鈥?3 tbsp cornstarch


鈥?1 cup sliced shiitake mushrooms (or white button mushrooms)


鈥?1 cup snap or snow peas


鈥?1 red bell pepper, cut into thin strips


鈥?1 tsp lime zest


鈥?2 tbsp chopped fresh cilantro





Combine the broth, soy sauce, brown sugar, chili sauce, lime juice, and ginger and boil for 5 minutes.


Toss the chicken with the cornstarch until completely coated. Add the chicken and shiitakes to the broth and simmer for 15 minutes. Remove the pan from the heat and stir in the snap peas, red pepper, lime zest, and cilantro.





Jambalaya





Ingredients


1 tbsp olive oil


1 medium onion, chopped


2-3 cloves garlic, minced


戮 lb boneless, skinless chicken breast, diced into 戮 inch pieces


1 (14.5 oz) can whole plum tomatoes in juice


2 ribs celery, cut in 陆 inch slices


2 bell peppers (1 green, 1 yellow), chopped


1 scallion, chopped


1 tbsp tomato paste


1 bay leaf


1 tsp dried thyme


录 tsp dried red pepper flakes


1 pinch ground cloves


Hot sauce (to taste)


1 cup cooked long grain brown rice, cooked and hot


1 pinch each salt and black pepper





Heat the oil over medium high heat in saucepan. Add onion and garlic, saute 4 minutes or until onion is tender. Add the chicken pieces and cook until all sides are white or about 6 minutes.





Add tomatoes and their juice, breaking them up with a spoon. Mix in celery, bell peppers, scallion, and tomato paste. Stir in bay leaf, thyme, red pepper flakes, and hot sauce. Bring to a boil, reduce heat and simmer uncovered until the chicken is cooked and the broth has thickened, about 20 minutes.





Remove bay leaf. Stir the precooked rice into the chicken mixture and heat through. Season with salt and pepper.





Serves: 6


Per serving: 150 calories, 3 g Fat, 15 g Carbs, 15 g Protein, 136 mg Sodium, 2 g FiberDoes anyone have any delicious, low-fat, low-cal recipes for chicken?
Crockpot Chicken Curry





This ingredient list looks long; but most of the ingredients are spices that are quickly added to the crockpot.


INGREDIENTS:


1 onion, thinly sliced


3 cloves garlic, minced


1 Tbsp. grated fresh gingeroot


2'; cinnamon stick


1 Tbsp. curry powder


1/2 tsp. crushed red pepper flakes


3-1/2 lb. chicken, cut up


1/2 cup low sodium chicken broth


2 Tbsp. cornstarch


2 Tbsp. cold water


1/4 cup chopped cilantro leaves


1/2 cup sliced green onions


1/2 cup mango chutney


1/2 cup chopped peanuts


1/2 cup chopped coconut


PREPARATION:


Combine the onion, garlic, ginger root, cinnamon, curry powder, and red pepper flakes in 3-4 quart crockpot. Rinse chicken pieces and pat dry with paper towels. Arrange on top of onions and spices in crockpot.


Pour chicken broth over all.


Cover slow cooker and cook on low for 7-8 hours. Remove chicken and keep warm in low oven, covered. Skim fat from crockpot. Combine cornstarch and water in a small bowl. Stir into juices remaining in crockpot. Increase heat to high and cook, uncovered, for 15-20 minutes or until sauce is thickened. Serve chicken with sauce and chutney. Sprinkle with cilantro and green onions to serve, and serve with peanuts, and coconut. 6 servings





OR


Chicken Melon Salad





Just five ingredients make this perfect little salad a real gem. Try it on the hottest summer day.


INGREDIENTS:


1 cup low fat mayonnaise


1/3 cup orange juice


4 boneless, skinless chicken breasts


2 cups gemelli pasta


1 ripe cantaloupe, cut into 1'; pieces


PREPARATION:


In large bowl, combine mayonnaise and orange juice and blend well. Refrigerate while preparing rest of salad.


Bake chicken breasts at 375 degrees for 20-30 minutes if thawed and 60-70 minutes if frozen, until thoroughly cooked.





Let cool until cool enough to handle. Cut chicken into 1'; pieces, and add to salad dressing.


Cook pasta as directed on package. Drain, rinse briefly with warm water, then drain thoroughly. Stir cooked and drained pasta into mayonnaise/orange juice mixture.





Gently stir cantaloupe into the salad. Chill 1-3 hours until cold or serve immediately. 6 servings





AND


Low Fat Chicken Nuggets


The secret to these chicken nuggets is that they're baked, not fried. Crispy on the outside yet succulent on the inside, these white meat chicken nuggets make a healthy fast-food alternative. Serve with ketchup, barbecue sauce or a fat free ranch dressing. Or simply combine a 1/4 cup of honey and a 1/4 cup of mustard for your very own honey-mustard sauce.


INGREDIENTS:


1 pound boneless, skinless chicken breasts


1/4 cup flour


1/4 tsp paprika


1/4 tsp freshly ground black pepper


1 egg white


1/4 cup low fat buttermilk


1 cup cornflakes, crushed


PREPARATION:


Preheat oven to 450 degrees. Coat a baking sheet with nonstick cooking spray.


Prepare three bowls: one with flour and seasonings, one with egg and buttermilk stirred together, and one with crushed cornflakes.


Cut chicken breasts into 1 to 1 1/2-inch pieces.





Empty chicken pieces into bowl and roll in flour mixture. Then, piece by piece, and shaking off excess flour, dip the chicken into the milk mixture, then coat the pieces with cornflakes.


Place chicken on baking sheet and bake for 10 minutes until golden, turning them half way through.





Serves 4.





Per Serving: Calories 182, Calories from Fat 15, Total Fat 1.6g (sat 0.5g), Cholesterol 66mg, Sodium 178mg, Carbohydrate 12.9g, Fiber 0.4g, Protein 28.9gDoes anyone have any delicious, low-fat, low-cal recipes for chicken?
Choose chiken breasts, without skin, and grill them ... No BBQ sauce, no any sauce, just some salt if needed.
Clean and de fat your chicken breast tenderloins... Marinate them in lemon Juice and pepper for 2 hours... grill, serve on ceasar salad with lemon wedges and nice cold ice tea.
slice breast meat very thinly so you have ';sheets'; of chicken- marinade with just garlic, a splash of white wine, lemon juice and pepper- for no more than one hour. Put that on a hot griddle pan or your griller ';george forman'; or whatever- and serve this with salad on a thick slice of crusty bread!