Low Fat Chicken Ceylon Food

LOW FAT CHICKEN CEYLON

Steps:

• Heat the oil over medium high heat in a Balti pan or frying pan. When visibly hot, add the mustard seeds. When they begin to crackle, add the star anise, cardamom pods, cinnamon stick and the curry leaves and temper them in the oil for about 20 seconds. Now stir in the garlic and ginger paste and the chopped chillies and fry for a further 20 seconds.
• Add the coconut flour and coriander stalks and give it all a good stir. The pan will be looking a bit dry so add the tomato puree and a little of the base sauce until you have a thick paste. Simmer for about 20 seconds and then add the remaining base sauce.
• Allow this to come to a bubbly simmer and then stir in the chicken, coconut milk, chilli powder, mixed powder/curry powder, tandoori masala and the black pepper. Stir to combine and let it all bubble for about 3 - 5 minutes until the tandoori chicken is heated through or in the case of raw chicken cubes simmer until cooked through.
• To finish, add the dried methi and mango chuntey. Stir it all nicely into the sauce. Squeeze the lime juice over the top, sprinkle with the garam masala and garnish with the chopped coriander to serve.

LOW FAT LEMON CHICKEN

Steps:

• Heat oven to 450 degrees F. Spray a baking sheet with nonstick cooking spray. Cut each chicken breast in half. Mix flour, baking soda and cayenne pepper in a plastic bag. Combine egg whites and water in a medium bowl and mix well. Add chicken a few pieces at a time and turn to coat on all sides. Remove chicken from egg mixture and place in bag with flour. Seal and shake to lightly coat each piece of chicken. Place on baking sheet and bake uncovered for about 20-25 minutes or until chicken is cooked through.
• Prepare sauce when chicken is almost done baking. Heat all sauce ingredients (except water and cornstarch) in a small saucepan until it reaches a light boil, stirring occasionally. Combine the cornstarch and cold water and mix well. Gradually add cornstarch mixture to the sauce. Cook, stirring constantly until thickened. Additional cornstarch/water can be added if a thicker sauce is desired.
• Cut each chicken breast digonally into about 5 or 6 slices. Pour lemon sauce over chicken and serve.

ZESTY LOW-FAT CHICKEN BREASTS

Steps:

• Put the breasts in a 9x13-inch baking dish.
• Whisk remaining ingredients (except cornstarch) together until they are well blended.
• Pour over the breasts.
• Coat both sides of the breasts with the sauce.
• Bake in 400°F oven for approx 30 minutes or until the chicken is done.
• Remove breasts, keep warm. Pour the sauce into a sauce pan stir in the cornstarch that has been mixed with a tbsp of water, bring to a boil and allow to thicken whisk constantly.
• Pour over the chicken & serve.

LOW-FAT CHICKEN WITH CARAMELIZED ONIONS

Steps:

• Coat large skillet with cooking spray and place over medium heat until hot. Add onion.
• Cover and cook 10 minutes until deep golden stirring often.
• combine salt, thyme, red pepper and black pepper.
• Sprinkle half the mixture over onions.
• Add 1/4 cup chicken broth and cook 10 minutes, stirring frequently.
• Add 6 tablespoon broth and cook until liquid evaporates.
• Repeat procedure with remaining broth.
• Add vinegar and cook an additional 2 minutes or until most of the liquid evaporates.
• Remove from pan and keep warm.
• Rub chicken with remaining spice mixture. Coat skillet with cooking spray and heat. Add chicken and cook for 2 minutes on each side. Serve with onions.

LOW-FAT CHICKEN TETRAZZINI

Steps:

• Heat oven to 350°F.
• Cook spaghetti in large saucepan as directed on package, omitting salt. Meanwhile, cook chicken and vegetables in large nonstick skillet on medium heat 5 min. or until chicken is no longer pink, stirring frequently. Spoon chicken mixture into bowl; cover to keep warm.
• Add Neufchatel, flour and broth to same skillet; bring to boil, whisking constantly; simmer on medium-low heat 5 min., stirring frequently.
• Drain spaghetti; return to saucepan. Add Neufchatel sauce, chicken mixture and 2 Tbsp. Parmesan; mix well.
• Spoon into 2-qt. casserole sprayed with cooking spray; cover.
• Bake 25 min. Top with mozzarella and remaining Parmesan; bake, uncovered, 2 min. or until mozzarella is melted.

ULTRA LOW FAT CHICKEN-FRIED CHICKEN WITH CREAM GRAVY

Steps:

• Lightly pound chicken breasts with table knife handle until they are thinner, larger and lightly tenderized.
• Dip in egg white and roll in crushed corn flakes.
• In skillet sprayed with nonstick cooking spray, brown and cook over medium-low heat 5-6 minutes on each side. (Will burn easily; keep heat fairly low.) Turn only once. When chicken is done, remove from skillet.
• Add flour to skillet and brown over medium heat, stirring occasionally. This will burn easily. Remove skillet from heat and set aside.
• In medium bowl, combine remaining gravy ingredients. Using a whisk, with skillet still removed from heat, add gravy liquid while stirring. Return to heat, whisk and stir until gravy thickens. Serve gravy spooned over chicken. Enjoy!

LOW FAT OVEN BAKE CRISPY CHICKEN

Steps:

• Cut chicken breasts into about 3 pieces and put into a ziplock bag, add the buttermilk and marinade overnight, or for at least 2 hours.
• Preheat oven to 325°F and spray a baking sheet with Pam cooking spray.
• Put all the dry ingredients into a ziplock bag and shake to combine.
• Remove chicken from the ziplock bag and shake off any excess buttermilk and add to the breadcrumb mix, add 3 pieces at a time and shake to coat the chicken.
• Remove and place on baking sheet.
• Repeat till all pieces are coated.
• Spray chicken with Pam cooking spray and bake for about 20 minutes.