Chicken Italian Low Saltlow Fat Food

ITALIAN CHICKEN

Steps:

• Cover a large cutting board with a sheet of plastic wrap, lay the chicken on top, then stretch a second sheet of plastic wrap across the top. Lightly pound the chicken breasts to an even 1/2-inch thickness (this will help them cook more quickly and evenly). Uncover the chicken and discard the plastic.
• Sprinkle the chicken with 1/2 teaspoon kosher salt and place in a large ziptop bag.
• In a large measuring cup or mixing bowl, whisk together the olive oil, balsamic vinegar, Italian seasoning, garlic powder, black pepper, and remaining 1/2 teaspoon salt.
• Pour half of the mixture into the ziptop bag (watch for spills). Seal the bag, removing as much air as possible. Gently "squish" and turn the bag so that the chicken is evenly coated with the marinade, then lay the bag flat in a baking dish to catch any drips. Place in the refrigerator to marinade for 30 minutes or up to 8 hours.
• While the chicken marinates, prepare the vegetables. Leave the tomatoes whole. Cut the zucchini into 3/4 inch dice (you can leave the peels on). Trim the ends off of the green beans. As you cut, place the vegetables in a second ziptop bag. Pour in the remaining balsamic mixture, seal, and place in the refrigerator with the chicken.
• When you are ready to cook, preheat your oven to 425 degrees F. Remove the chicken and veggies from the refrigerator and let stand at room temperature while the oven heats.
• Generously coat a large, rimmed baking dish with nonstick spray or line with parchment paper or a silicone baking mat. Arrange the veggies around the edges of the pan and place the chicken in the center. The veggies can overlap a little, but make sure the chicken is not sitting on top of them.
• Bake for 15 to 20 minutes, until the chicken reaches an internal temperature of 165 degrees F. The cooking time will vary based on the size of your chicken and how thinly you have pounded it (see note). Sprinkle with the Parmesan and parsley. Enjoy hot.

CHICKEN ITALIAN (LOW SALT, LOW FAT)

Steps:

• If using whole chicken, cut chicken in half. Blend marinade of all the remaining ingredients. Soak chicken for 10 minutes. Bake in greased pan in 375℉ (190℃) oven for 45 minutes to 1 hour or until tender. Serves 4.

CHICKEN ITALIAN (LOW SALT,LOW FAT)

Steps:

• pepper to taste If using whole chicken, cut chicken in half. Blend marinade of all the remaining ingredients. Soak chicken for 10 minutes. Bake in greased pan @ 375 degrees for 45 minutes to 1 hour or until tender. Serves 4.

LOW-FAT PACKET ITALIAN CHICKEN AND VEGETABLES

Steps:

• Preheat oven to 450 degrees.
• Place one chicken breast in each packet topped with Italian dressing.
• Sprinkle basil and Parmesan cheese on top of dressing.
• Arrange vegetables on top of chicken.
• Secure end of packet; leaving room for the heat to circulate.
• Bake 20 to 25 minutes on a cookie sheet.
• While chicken is cooking, cook pasta according to package direction.
• Cut a slit in packet to let heat escape before removing chicken.
• Place chicken and vegetables on top of pasta.
• Can sprinkle more Parmesan cheese on top.

LOW FAT ITALIAN DRESSING CHICKEN

Steps:

• place breasts in a ziplock bad and dump italian dressing on top.
• let marinade in the refrigerator for at least 2 hours.
• in the meantime combine all of the rub ingredients.
• without wiping off excess dressing, sprinkle rub on one side of chicken and place on grill season side down.
• sprinkle other side of chicken and cook indirectly for 10-12 minutes each side or until done.

LOW SALT/LOW FAT ITALIAN CHICKEN RECIPE - (2/5)

Steps:

• Cut chicken in half. Blend marinade of all remaining ingredients. Soak chicken for 10 minutes. Bake in greased pan at 375 degrees for 45-60 minutes.

LOW SALT ITALIAN CHICKEN AND RICE

Steps:

• Preheat oven to 400 deg.
• in 9x12 or similar pan (i used a round deep dish pizza pan) mix water, rice, peppers, onions and tomato sauce.
• evenly place chicken strips over top of rice mix making sure they are half in and half out of the rice mix. almost like the chicken pieces are swimming.
• evenly pour diced tomatoes over top of entire dish.
• sprinkle garlic powder, mrs dash, cilantro, salt substitute and pepper evenly over entire dish.
• bake uncovered for 35 minute.
• sprinkle both cheeses over the top then sprinkle on the parsley and bake for another 10 minute.
• optional: sprinkle on more parmasagn cheese if desired at the table. another idea is add some mrs dash extra hot seasoning to spice it up.