HEALTHY CHICKEN CACCIATORE
I can't vouch for the authenticity of this 'italian' dish but it sure is delicious! Skinless chicken breast and the use of cooking spray help this dish to be low in fat. It can be served over pasta or without for a lower carb option.
Provided by ekgarcia
Categories Poultry
Time 55m
Yield 3 serving(s)
Number Of Ingredients 11
Steps:
- Cut chicken breast into about 1 inch chunks and add salt. Coat a pan with non stick spray and brown the chicken.
- In a separate pot, coat with cooking spray and add chopped onion and bell pepper until translucent.
- Once chicken is browned and the onion- bell pepper mixture is translucent, transfer chicken into pot.
- Pour the chicken broth into the hot pan in which you cooked the chicken until all the brown bits lift from the pan then transfer the liquid to the pot with the chicken and vegetables.
- Add the can of stewed tomatoes, freshly minced garlic, dried oregano, and dried basil to the pot and set it to simmer.
- Brown the mushrooms then add to the pot.
- Let simmer for about 15-20 minutes then enjoy.
HEALTHY SESAME CHICKEN
This is my all-time favorite low-fat, low-cal recipe. I got it from a great cookbook, More Healthy Homestyle Cooking, and I have to say that this recipe is worth the price of the book! For more crunch and color, you can cook some red pepper and trimmed snow peas for 4 minutes in the skillet before adding the chicken. I like it just the way it is, though, served over rice. Enjoy!
Provided by txghog
Categories Chicken
Time 16m
Yield 4 serving(s)
Number Of Ingredients 9
Steps:
- In a gallon-size plastic bag, combine flour, salt and pepper.
- Add chicken, seal bag, and shake well to coat.
- Coat a large nonstick skillet with nonstick spray and warm over medium-high heat.
- Add chicken to skillet and cook, stirring, for 3 to 4 minutes, or until no longer pink.
- Transfer to a plate.
- Reduce heat to medium.
- Combine soy sauce and sugar in the skillet.
- Cook, stirring occasionally, until the sugar dissolves.
- Add oil and sesame seeds.
- Add chicken and chives.
- Toss and serve immediatedly.
Nutrition Facts : Calories 250.7, Fat 6, SaturatedFat 1.1, Cholesterol 75.5, Sodium 814.2, Carbohydrate 20.9, Fiber 0.9, Sugar 12.8, Protein 27.5
HEALTHY BAKED CHICKEN SCHNITZEL WITH CREAMED CORN
Pair crispy chicken schnitzel with creamed corn and roasted tomatoes for a delicious dinner that provides two of your five-a-day
Provided by Esther Clark
Categories Dinner
Time 1h10m
Number Of Ingredients 13
Steps:
- Heat the oven to 180C/160C fan/gas 4. Put the chicken breasts between two sheets of baking parchment and gently bash with a rolling pin until they are an even thickness, about 1cm. Tip the beaten egg, flour and panko breadcrumbs into three separate bowls. Stir half the thyme, the lemon zest and some seasoning into the breadcrumbs. Dip the chicken breasts in the flour, then the egg and finally the breadcrumbs, then transfer to a baking sheet. Drizzle over 1 tbsp oil and cook in the oven for 30 mins until golden and crisp. Halfway through the cooking time, put the tomatoes on a separate small baking tray, toss with the remaining thyme and roast alongside the chicken for the final 15 mins.
- To make the creamed corn, heat the remaining oil in a medium saucepan over a low heat and fry the shallot with a pinch of salt for 10 mins, or until softened and translucent. Cut the corn kernels off the cobs by holding the cobs upright on a board and running a serrated knife down the length. Tip the sweetcorn into the pan along with the milk, then simmer gently for 10 mins. Roughly blitz using a hand blender until the mixture is mostly smooth but some chunky bits of corn remain. Stir through the crème fraîche and chives and season to taste.
- Divide the chicken schnitzel, creamed corn and roasted tomatoes between two plates, then scatter the corn with extra chives and serve.
Nutrition Facts : Calories 654 calories, Fat 25 grams fat, SaturatedFat 6 grams saturated fat, Carbohydrate 54 grams carbohydrates, Sugar 12 grams sugar, Fiber 11 grams fiber, Protein 48 grams protein, Sodium 0.75 milligram of sodium
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