BAKED CHICKEN & SUN DREID TOMATOES

Baked Chicken with Garlic and Sun Dried Tomatoes 

INGREDIENTS
1 lb chicken breasts, boneless, cut into 4 oz portions
1 oz vegetable or olive oil
20 whole garlic cloves, peeled
1 medium yellow or white onion, cut in half root to tip then sliced thin
1/2 c sun dried tomatoes, chopped, (not packed in oil)
1/4 cup white wine
1/2-3/4 cup chicken stock
1 teaspoon dried oregano
white pepper to taste


DIRECTIONS
Preheat oven to 325 degrees. Rinse the chicken under cold running water and pat dry. Crush two of the 20 garlic cloves.

Place an ovenproof skillet over moderate heat. Once warm add oil. Once oil is hot, add crushed garlic to pan then place chicken in the pan on top of the garlic. Toss in remaining garlic cloves.

Cook chicken for about 8 minutes or until it will release itself easily from the pan then flip to cook the other side. Continue to cook for 4 minutes.

Remove the chicken from the skillet. Set aside.

Place onions and tomatoes over the caramelized garlic. Allow the onions and tomatoes to sweat in the pan for 3-4 minutes. Reduce heat and add wine. With a spoon stir the pan to remove the browned bits from the bottom of the pan. This deglazing technique will remove the flavor stuck to the bottom of the pan and release it to the vegetables.

Add chicken back to the skillet. Add stock just until the liquid level reaches halfway up the sides of the chicken. Add oregano and pepper to taste. Cover with tight fitting lid and place in oven. Bake 30 minutes.



Pantry Note:
You can substitute Frieda's Tomato Toss, which is a mixture of tomato slivers, mushrooms, garlic, onion, spinach, celery, bell pepper and spices, for the sun-dried tomatoes. Use kitchen shears to cut the sun-dried tomatoes.

If you purchase stock it usually does not contain salt. Broth does contain salt. If you choose stock you may want to add 1/4 teaspoon of salt with the herbs and spices.

Wondra, a superfine flour, is a great pantry item. It is a sauce thickener. If you would prefer a sauce with the dish; remove the meat and vegetables from the skillet. Combine 1 tablespoon of Wondra with 2 tablespoons of water. Whisk mixture into skillet over heat. Whisk until sauce thickens.


Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 256.5

Total Fat:	8.9g
Total Carbs:	12.5g
Dietary Fiber:	1.8mg
Protein:	29.2g

VEGGIE CHICKEN STIRFRY

Veggie Chicken Stir Fry
This is a great meal for a busy night--for some added fun, leave the forks in the cabinet and bring out the chopsticks!



INGREDIENTS
1 T low-sodium soy sauce
1 t hoisin sauce
1 c warm water
1 T cornstarch

1 t peanut or olive oil
1 t garlic, minced
1 t ginger, minced
1 t Thai hot sauce
2 c mushrooms, sliced
2 c broccoli slaw or chopped broccoli
1 c carrots, shredded
1 red pepper, roasted
2 c chicken breasts, cooked and cubed


DIRECTIONS
Combine the soy sauce, hoisin, water, and cornstarch in a small bowl. Stir to combine; set aside. In a flat bottomed pan or wok set to high heat, add the oil, garlic, ginger, and Thai hot sauce. Stir fry for 1 minute. Add the vegetables and chicken. Stir fry, moving all ingredients in the wok quickly for 3-4 minutes. Add prepared sauce and continue to cook until the liquid thickens. Serve with brown rice or rice noodles.
Makes four two cup servings.

Number of Servings: 4

Nutritional Info

Amount Per Serving:

Calories: 148.9

Total Fat:	2.3g
Total Carbs:	12.7g
Dietary Fiber:	2.7mg
Protein:	18.9g

LOW FAT BUFFALO WINGS

Ingredients:

* 1-1/2 teaspoon hot sauce
* Pinch cayenne
* 1/4 teaspoon paprika
* 1/2 pound chicken tenders

Dressing Ingredients:
* 1/2 cup reduced-fat blue cheese dressing
* 1/4 cup low-fat mayonnaise
* 3 tablespoons crumbled blue cheese

* Celery Sticks

Directions:

1. Preheat the oven to 375 degrees F.
2. In a shallow bowl, combine the hot sauce, cayenne, and paprika. Roll the chicken tenders in the mixture.
3. Place the chicken tenders on a small nonstick baking sheet.
4. Bake, uncovered, for 15 minutes until chicken is tender.
5. Combine the dressing ingredients.
6. Serve the dressing with the chicken and celery sticks.

Calories: 192, 
Fat: 12 g, 
Cholesterol: 42 mg, 
Sodium: 572 mg, 
Carbohydrate: 7 g, 
Dietary Fiber: 0 g, 
Sugars: 4 g, 
Protein: 14 g 
Diabetic Exchanges: 
1/2 Carbohydrate, 
2 Medium-fat Meat

CHICKEN TACO CASSEROLE

Chicken Taco Casserole

Ingredients:

Nonstick cooking spray
12 ounces chicken breast strips for stir-frying
2 cloves garlic, minced
1 teaspoon chili powder
2 teaspoons canola oil
1 medium onion, halved and thinly sliced
1 medium red or green sweet pepper, seeded and chopped
1 10-ounce package frozen chopped spinach, thawed and squeezed dry
1-1/2 cups purchased salsa
4 6-inch corn tortillas, coarsely torn
3 ounces reduced-fat Monterey Jack cheese, shredded (3/4 cup)
1/2 cup cherry tomatoes, chopped (optional)
1/2 of an avocado, pitted, peeled, and chopped (optional)
Fresh cilantro leaves (optional)

Directions:

1. Preheat oven to 350°F. Coat an unheated large nonstick skillet with cooking spray. Preheat skillet over medium-high heat. In a medium bowl, toss together chicken, garlic, and chili powder. Add to hot skillet. Cook for 4 to 6 minutes or until chicken is no longer pink, stirring frequently. Remove chicken from skillet; set aside.

2. Pour oil into hot skillet. Add onion and sweet pepper. Cook over medium heat about 5 minutes or until tender, stirring occasionally. Stir in spinach.

3. Coat a 2-quart square baking dish with cooking spray. Spread about 1/2 cup of the salsa into the bottom of the baking dish. Top with half of the tortilla pieces, half of the chicken mixture, and half of the vegetable mixture. Pour half of the remaining salsa over the vegetables and top with half of the cheese. Repeat layers once, except do not top with the remaining cheese.

4. Bake, covered, for 30 to 35 minutes or until heated through. Sprinkle with the remaining cheese. Let stand for 5 minutes before serving. If desired, garnish with cherry tomatoes, chopped avocado, and/or fresh cilantro.

Nutritional Info: 

Calories 196; 

Total Fat (g) 6; 
Cholesterol (mg) 43;
Sodium (mg) 544; 
 Carbs (g) 15; 
Total Sugar (g) 4

CHICKEN WITH GREEN CHILI SAUCE

  What an easy, flavorful dish!” Lemon adds tang, Cajun seasoning brings a kick and sour cream cools it all down. 

• 2 Servings
• Prep/Total Time: 30 min.

15 15 30

Ingredients

• 2 boneless skinless chicken breast halves (5 ounces each)
• 1/2 teaspoon Cajun seasoning
• 2/3 cup reduced-fat reduced-sodium condensed cream of chicken soup, undiluted
• 1/4 cup water
• 1/4 cup canned chopped green chilies
• 1/2 teaspoon lemon juice
• 2 tablespoons reduced-fat sour cream
• 1 cup hot cooked rice

Directions

• Sprinkle chicken with Cajun seasoning. In a large nonstick skillet coated with cooking spray, brown chicken on both sides.
• In a small bowl, combine the soup, water, chilies and lemon juice. Stir into skillet. Bring to a boil. Reduce heat; cover and simmer for 8-10 minutes or until chicken juices run clear. Remove from the heat; stir in sour cream. Serve with rice. Yield: 2 servings.

Nutrition Facts: 1 chicken breast with 1/3 cup sauce and 1/2 cup rice equals 

332 calories,

6 g fat (2 g saturated fat), 

90 mg cholesterol, 

634 mg sodium, 

32 g carbohydrate, 

1 g fiber, 

33 g protein.  

Diabetic Exchanges: 

4 lean meat, 

2 starch.

Garlic-Clove Chicken

Prep Time: 20 mins

Cook Time: 45 mins

Total Time: 1 h 5 mins

Ingredients

• cooking spray
• 2 pounds chicken, pieces (breast halves, thighs, and drumsticks)
• 25 clove(s) garlic
• 1/4 cup(s) wine, dry white
• salt
• pepper, cayenne

Preparation

1. Lightly coat a large skillet with nonstick cooking spray. Heat skillet over medium heat. Add chicken and cook for 10 minutes, turning to brown evenly. Place chicken in a 2-quart square baking dish. Add unpeeled garlic cloves. Pour wine over chicken. Lightly sprinkle chicken with salt and cayenne pepper.

2. Bake, covered, in a 325° oven for 45 to 50 minutes or until chicken is no longer pink (170°F for breasts; 180°F for thighs and drumsticks).

 

Nutritional Info (Per serving):

Calories: 194, 

Saturated Fat: 1g, 

Sodium: 232mg, 

Dietary Fiber: 0g, 

Total Fat: 3g, 

Carbs: 6g, 

Sugars: 0g, 

Cholesterol: 96mg, 

Protein: 31g

Exchanges: 

Other Carb: 0.5, 

Lean Meat: 4.5, 

Fat: 0.5

Carb Choices: 0.5

Jerk Chicken Breast

Prep Time: 20 mins

Cook Time: 8 mins

Rest Time: 30 mins

Total Time: 28 mins

Ingredients

• 6 chicken, breast, boneless, skinless halves
• 4 teaspoon Jamaican jerk seasoning
• 8 clove(s) garlic, minced
• 2 teaspoon thyme, fresh, or 1/2 teaspoon dried
• 2 teaspoon lemon peel
• 2 tablespoon lemon juice
• cooking spray, olive oil-flavored
• lemon, wedges

Recipe Tip:

Chill 30 minutes to 24 hours.

Preparation

1. Place a chicken breast half between sheets of plastic wrap; pound gently with the flat side of a meat mallet until an even 1/2 inch thickness. Repeat with remaining chicken. In a small bowl, combine jerk seasoning, garlic, thyme, and lemon peel. Brush chicken breasts with lemon juice. Sprinkle garlic mixture evenly over chicken breasts; rub in with your fingers. Place chicken in a resealable plastic bag; seal bag. Chill in the refrigerator for 30 minutes to 24 hours.

2. Lightly coat chicken with olive oil cooking spray or brush lightly with olive oil.

3. Preheat an indoor electric grill. Place chicken on the grill rack. If using a covered grill, close lid. Grill until chicken is tender and no longer pink. (For a covered grill, allow 4 to 5 minutes. For an uncovered grill, allow 8 to 10 minutes, turning once halfway through grilling.)

4. To serve, slice chicken; pass lemon wedges.

Nutritional Info (Per serving): 

Calories: 180, 

Saturated Fat: 1g, 

Sodium: 283mg, 

Dietary Fiber: 0g, 

Total Fat: 2g, 

Carbs: 2g, 

Cholesterol: 88mg, 

Protein: 35g

Exchanges: 

Lean Meat: 5

CURRIED CHICKEN SALAD WRAPS

Curried Chicken Salad Wraps

Ingredients:

1/2 cup fat-free or low-fat mayonnaise dressing or
salad dressing
1/2 teaspoon curry powder
1/8 teaspoon ground black pepper
2 cups chopped cooked chicken,
breast (about 10 ounces)
1/4 cup sliced green onions
4 romaine leaves or 8 fresh spinach leaves
4 7-inch whole wheat flour tortillas
1 medium tomato, chopped

Directions:

1. In a medium bowl, combine mayonnaise dressing, curry powder, and pepper. Stir in chicken and green onion. Cover and chill for 2 to 24 hours.

2. To assemble, place a romaine leaf or two spinach leaves on each tortilla. Top with chicken mixture and tomatoes. Roll up; cut in half to serve. Makes

Makes 4 wraps

Nutritional Info: 
161 calories., 
3 g total fat, 
60 mg cholesterol.,
299 mg sodium, 
9 g carbs., 
2 g fiber, 
23 g protein.

ARTICHOKE CHICKEN SALAD

Artichoke Chicken Salad

Ingredients:

* 1-1/2 cups shredded roasted chicken breast
* 1 cup marinated artichoke hearts, drained and coarsely chopped
* 1/2 cup 1-inch pieces roasted or broiled asparagus spears
* 1/4 cup chopped roasted red bell pepper
* 3 to 4 tablespoons light olive oil vinaigrette or Italian salad dressing
* 1/8 teaspoon coarsely ground black pepper

Directions:

1. Combine the chicken, artichoke hearts, asparagus, and bell pepper in a medium bowl and toss to mix well. Add the salad dressing and pepper and toss again.
2. Let the salad sit for 15 minutes before serving or cover and chill until ready to serve. If desired, serve on a bed of fresh salad greens garnished with a sprinkling of blue cheese crumbles and chopped walnuts, or serve in lettuce-lined pita pockets.

Makes 4 Servings

Nutritional Info Per Serving:
Calories: 148
Protein: 18 g
Sodium: 301 mg
Cholesterol: 45 mg
Fat: 5.1 g
Carbohydrates: 5 g
Exchanges: 
2 Very Lean Meat, 
1 Vegetable, 
1 Fat

FETA-STUFFED CHICKEN

Feta-Stuffed Chicken

Ingredients:

1/4 cup crumbled basil-and-tomato feta cheese
2 tablespoons fat-free cream cheese (1 ounce)
4 skinless, boneless chicken breast halves
1/4 to 1/2 teaspoon black pepper
Dash salt
1 teaspoon olive oil or cooking oil
1/4 cup chicken broth
1 10-ounce package prewashed fresh spinach,
trimmed (8 cups)
2 tablespoons walnut or pecan pieces, toasted
1 tablespoon lemon juice
Lemon slices, halved (optional)

1. In a small bowl combine feta cheese and cream cheese; set aside. Using a sharp knife, cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff pockets with the cheese mixture. If necessary, secure openings with wooden toothpicks. Sprinkle chicken with pepper and salt.

2. In a large nonstick skillet cook chicken in hot oil over medium-high heat about 12 minutes or until tender and no longer pink, turning once (reduce heat to medium if chicken browns too quickly). Remove chicken from skillet. Cover and keep warm.

3. Carefully add chicken broth to skillet. Bring to boiling; add half of the spinach. Cover and cook about 3 minutes or just until spinach is wilted. Remove spinach from skillet, reserving liquid in pan. Repeat with remaining spinach. Return all spinach to skillet. Stir in the nuts and lemon juice.

4. To serve, divide spinach mixture among 4 dinner plates. Top with chicken breasts. If desired, garnish with lemon slices.

Makes 4 servings.

Nutritional Info Per Serving: 
Calories 231; 
Total Fat (g)8; 
Cholesterol (mg)90;
Sodium (mg)334; 
Carbs (g)2; 
Total Sugar (g)0; 
Fiber (g)6; 

Protein (g)38

TARRAGON CHICKEN LINGUINE

Tarragon Chicken Linguine

Ingredients:

6 ounces dried linguine or fettuccine
2 cups broccoli florets
1/2 cup reduced-sodium chicken broth
2 teaspoons cornstarch
1/4 teaspoon lemon-pepper seasoning or
ground black pepper
3 skinless, boneless chicken breast halves,
(12 ounces total), cut into bite-size strips
2 teaspoons olive oil or cooking oil
1 tablespoon snipped fresh tarragon or dill or
1/2 teaspoon dried tarragon or dill, crushed

Directions:

1. Cook pasta according to directions, adding broccoli the last 4 minutes. Drain; keep warm.

2. Combine broth, cornstarch, and seasoning; set aside.

3. In a large nonstick skillet, cook chicken in hot oil 4 minutes or until no longer pink, stirring often.

4. Stir cornstarch mixture; add to skillet. Cook and stir until thickened. Stir in tarragon; cook for 2 minutes. Serve over pasta.

Makes 4 (1 1/2-cup) servings.


Nutritional Information (Per Serving)
Calories: 293; 
Protein: 27 g; 
Sodium: 153 mg; 
Fat: 4 g; 

Carbs: 36 g

PARMESAN BAKED CHICKEN BREAST

Parmesan Baked Chicken Breasts

Prep Time: 7 mins

Cook Time: 26 mins

Total Time: 33 mins

Ingredients

• 1/3 cup(s) bread crumbs, Italian-style * you could crush pork rinds (plain) and add italian seasoning for this part, and lower the carb count. adjust nutritional values accordingly.
• 1/4 cup(s) cheese, Parmesan, grated
• 1/4 teaspoon pepper, black
• 2 clove(s) garlic, pressed
• 2 tablespoon oil, olive
• 24 ounce(s) chicken breast halves, 4 (6-oz) skinless, boneless breasts
• cooking spray
• 1/2 cup(s) spaghetti sauce, fire-roasted tomato-and-garlic pasta sauce (such as Classico), warmed

Preparation

1. Preheat oven to 425°.
2. Heat a large baking sheet in oven for 5 minutes.
3. Combine first 3 ingredients in a shallow dish.
4. Place garlic and oil in a small glass bowl, and microwave at HIGH 30 seconds or until warm and fragrant.
5. Dip chicken in garlic oil; dredge in breadcrumb mixture. Coat preheated baking sheet with cooking spray, and place chicken on pan. Coat chicken with cooking spray.
6. Bake at 425° for 25 minutes or until done and golden. Serve with pasta sauce.
Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons pasta sauce).

Nutritional Info (Per serving):

Calories: 295, 

Saturated Fat: 2g, 

Sodium: 388mg, 

Dietary Fiber: 0.5g, 

Total Fat: 10g, 

Carbs: 7g, 

Cholesterol: 101mg, 

Protein: 41.5g

Carb Choices: 0.5

CHICKEN W/ PUMPKIN-PEPPER MOLE

Chicken With Pumpkin-Pepper Mole

Mole (Spanish pronunciation: [ˈmole]) (Mexican Spanish, from Nahuatl mulli or molli, "sauce" or "concoction") is the generic name for a number of sauces used in Mexican cuisine, as well as for dishes based on these sauces. Outside of Mexico, it often refers to a specific sauce which is known in Spanish by the more specific name mole poblano. In contemporary Mexico, the term is used for a number of sauces, some quite dissimilar to one another, including black, red, yellow, colorado, green, almendrado, and pipián. The sauce is most popular in the central and southern regions of the country with those from Puebla and Oaxaca the best known, but 60% of the mole eaten in the country comes from San Pedro Atocpan near Mexico City.

Total Time: 45 mins

Ingredients

• 2 pepper(s), chile, ancho or pasilla, or pasilla chile peppers, or 1/4 teaspoon crushed red pepper flakes
• 1/4 cup(s) water
• 6 chicken, breast, (halves) boneless, skinless
• pepper, black ground
• 1 medium tomato(es), cut up
• 1/3 cup(s) pumpkin seeds, toasted, or blanched almonds, toasted
• 1 medium onion(s), cut up
• 1/4 cup(s) broth, reduced-sodium chicken
• 2 clove(s) garlic
• 1/2 teaspoon sugar
• 1/4 teaspoon cinnamon, ground
• 1/2 teaspoon coriander, ground
• 1/2 teaspoon salt
• tortilla(s), flour, warmed (optional)
• lime(s), cut into wedges (optional)

Preparation

1. Cut up chile peppers; discard stems and seeds. In a small saucepan, combine chile peppers and the 1/4 cup water. Bring to boiling; remove from heat. Let peppers stand for 30 minutes; drain. Set aside. (If using crushed red pepper flakes, omit this step.)

2. Arrange chicken in a large skillet; add a small amount of water. Sprinkle chicken with salt and black pepper. Bring water to boiling; reduce heat. Cover and simmer about 12 minutes or until chicken is tender and no longer pink.

3. Meanwhile, for sauce, in a blender or food processor, combine the chile peppers or red pepper flakes, tomato, onion, the 1/3 cup pumpkin seeds or almonds, the chicken broth, garlic, sugar, the 1/2 teaspoon salt, the coriander, and cinnamon. Cover and blend or process until nearly smooth, scraping down side of container as needed. Transfer to a small saucepan; bring to boiling over medium heat. Remove from heat.

4. To serve, spoon the sauce over the chicken. If desired, sprinkle with additional pumpkin seeds or almonds. If desired, serve with warmed flour tortillas and lime wedges.

Nutritional Info (Per serving):

Calories: 266, 

Saturated Fat: 2g, 

Sodium: 399mg, 

Dietary Fiber: 2g, 

Total Fat: 8g, 

Carbs: 9g, 

Cholesterol: 88mg, 

Protein: 40g

Exchanges: 

Vegetable: 1.5, 

Lean Meat: 5.5, 

Fat: 1

Carb Choices: 0.5

Grilled Lemon-Basil Chicken

Garden-fresh basil is put to good use in this super summer recipe. The chicken turns out moist and tender every time. 

• 8 Servings
• Prep: 10 min. + marinating Grill: 15 min.

10 15 25

Ingredients

• 1 cup minced fresh basil
• 1 cup canola oil
• 1/2 cup lemon juice
• 1/4 cup white wine vinegar
• 2 teaspoons grated lemon peel
• 3 to 4 garlic cloves, minced
• 1 teaspoon salt
• 1/2 teaspoon pepper
• 8 boneless skinless chicken breast halves (6 ounces each)

Directions

• In a small bowl, combine the first eight ingredients. Pour 1-1/2 cups into a large resealable plastic bag; add chicken. Seal bag and turn to coat; refrigerate for 4 hours or overnight, turning occasionally. Cover and refrigerate remaining marinade for basting.
• Drain and discard marinade. Grill chicken, covered, over medium heat for 6-8 minutes on each side or a meat thermometer reads 170°, basting occasionally with reserved marinade. Yield: 8 servings.

CHICKEN & ZUCCHINI STEW

Chicken and Zucchini Stew

Ingredients

• 18 ounce(s) tomatoes, whole, canned
• 1 cup(s) broth, chicken, fat-free, salt-free
• 1 small pepper(s), green, bell, coarsely chopped
• 2 clove(s) garlic, minced
• 2 medium zucchini, coarsely chopped
• 1 dash(es) salt and black pepper, to taste
• 2 teaspoon basil, fresh, minced
• 1 1/2 pounds chicken, breast, boneless, skinless; cooked and cubed into 2-inch pieces

Preparation

1. Drain the liquid from the tomatoes into a saucepan. Chop the tomatoes and set aside. Add the broth, green pepper, and garlic to the tomato liquid. Bring to a boil, reduce heat to medium, and cook for 10 minutes.
2. Add the reserved tomatoes, zucchini, pepper, salt, and basil. Simmer until zucchini is tender, about 10 minutes. Reduce heat to low and add the chicken. Cook for 45 minutes.

Nutritional Info (Per serving):

Calories: 169, 

Saturated Fat: 1g, 

Sodium: 241mg, 

Dietary Fiber: 2g, 

Total Fat: 4g, 

Carbs: 7g, 

Sugars: 4g, 

Cholesterol: 69mg, 

Protein: 27g

Exchanges: 

Vegetable: 1, 

Lean Meat: 4

Carb Choices: 0.5

CHICKEN-FRIED STEAK W/ SPICED GRAVY

Chicken-Fried Steak With Spiced Gravy

Prep Time: 20 mins

Cook Time: 20 mins

Total Time: 40 mins

Ingredients

• 1 pounds beef, lean top round steak, cut 1/2 inch thick* you could try a turkey patty here, to drop the fat value.
• cooking spray
• 1/4 cup(s) flour, all-purpose *in place of flour, you might consider using unflavored protein powder. adjust nutritional values accordingly
• 1 tablespoon cheese, Parmesan, grated
• 1/2 teaspoon garlic powder
• 1/2 teaspoon salt
• 1/4 teaspoon cumin, ground
• 1/4 teaspoon coriander, ground
• 1/8 teaspoon pepper, cayenne
• 1 egg white(s)
• 1/3 cup(s) buttermilk
• 1 cup(s) cereal, Cornflakes®, crushed*you could, in place, use crushed pork rinds here, adjust nutritional values accordingly.
• 1 tablespoon butter
• 3/4 cup(s) milk, fat-free
• 1 dash(es) nutmeg, ground
• 1 tablespoon flour, all-purpose
• 1/8 teaspoon salt

Preparation

Chicken-Fried Steak:
1. Preheat oven to 425°F. Cut steak into 4 portions. Coat a baking sheet with nonstick cooking spray; set aside.

2. In a shallow dish, combine the 1/4 cup flour, the Parmesan cheese, garlic powder, the 1/2 teaspoon salt, the cumin, coriander, and pepper. In another shallow dish, combine egg white and buttermilk; beat with a wire whisk until mixed. Place crushed cornflakes in a third shallow dish.

3. Dip steak pieces into flour mixture to coat. Dip into egg mixture. Coat with crushed cornflakes. Arrange coated steak pieces on prepared baking sheet. Bake for 20 to 22 minutes or until steak coating is crisp and steak is well done, turning once. Serve Spiced Gravy over steak pieces. Makes 4 servings.

Spiced Gravy:
In a small saucepan, melt  tablespoon butter over medium heat. Stir in 1 tablespoon all-purpose flour; cook and stir about 3 minutes or until flour begins to brown. Slowly whisk in 3/4 cup fat-free milk, 1/8 teaspoon salt, and a dash ground nutmeg. Cook and stir until thickened and bubbly. Reduce heat; cook and stir for 1 minute more.

Nutritional Info (Per serving):

Calories: 279, 

Saturated Fat: 3g, 

Sodium: 627mg, 

Dietary Fiber: 1g, 

Total Fat: 6g, 

Carbs: 23g, 

Cholesterol: 75mg, 

Protein: 31g

Exchanges: 

Starch: 1.5, 

Lean Meat: 4, 

Fat: 0.5

Carb Choices: 1.5

GRILLED ITALIAN CHICKEN SAUSAGE, SAUTEED CHARD, & TOMATOES

Grilled Italian Chicken Sausage, Sauteed Chard, and Tomatoes

 

A fresh bunch of Swiss or Rainbow Swiss Chard - rinsed, dried, and sliced crosswise into shreds
1 garlic clove
1 tablespoon olive oil
One package fully cooked natural chicken sausage in your favorite flavor or variety
Fresh ripe tomato - sliced

Saute the sliced garlic in the olive oil until fragrant. Add the chard, toss and cook until wilted and tender - about 12 minutes.

While chard is cooking, heat grill or nonstick saute pan and light brown the cooked sausages. Remove to cutting board, slice and arrange on plates.

Add a pile of Sauteed Chard, and Tomato Slices - drizzle both vegetables with a little balsamic vinegar and season with sea salt and freshly ground black pepper.

That's the dish.

CHICKEN TENDERS IN TARRAGON CREAM SAUCE

Chicken Tenders in Tarragon Cream Sauce

Ingredients:

2 (6-ounces each) skinless chicken breasts, or 12 ounces chicken tenders ⅛ cup soy flour 1 teaspoon salt 1 teaspoon black pepper 1 cup heavy cream 3 tablespoons canola oil ½  cup low-sodium chicken broth 1 tablespoon fresh tarragon, chopped 1 lemon, cut into wedges

Directions:

1. Remove tenderloin from each breast. Cut each breast into 5 strips of approximately the same length as the tenderloin (about 4-5 inches). In a mixing bowl, combine soy flour, salt and pepper. Toss strips in mixture, tapping to remove any excess.
2. In a saucepan, boil cream until reduced by half, about 10 minutes. While cream is reducing, heat oil in a large skillet over medium-high heat until very hot. Cook chicken strips in batches, about 3 minutes per side (do not crowd the pan). Transfer to a plate and keep warm. 
3. Pour off excess fat in skillet. Add chicken broth and cook on high heat until reduced by half, scraping up browned bits with a wooden spoon. Add reduced cream and cook for another 3 minutes, until sauce thickens. Stir in tarragon and season with salt and pepper. Serve with lemon wedges.

Nutritional Information
Per Serving:

Net Carbs: 3 grams

Fiber: 1 grams

Protein: 20 grams

Fat: 35 grams

Calories: 416

Recipe Information:

Makes: 4 servings
Prep Time: 0:15:00
Marinate Time: 0:00:00
Cook Time: 0:15:00
Cool Time: 0:00:00

Tarragon Chicken

Ingredients

• 4 chicken, breast, boneless, with skins
• 4 sprig(s) tarragon, fresh
• 1 teaspoon salt
• 2 teaspoon pepper, black ground
• 1 tablespoon oil, olive

Preparation

1. Preheat the oven to 375 degrees F. Gently lift the skin of each chicken breast and place a sprig of tarragon underneath. Season each chicken breast with salt and pepper.
2. Heat the olive oil in a pan over medium heat. Add the chicken breasts and cook each side until it is golden brown.
3. Remove the chicken breasts to a baking sheet. Place the breasts in the oven and cook for about 20 minutes, or until the chicken has reached an internal temperature of 165 degrees F. Remove the chicken from the oven and allow it to rest for 5 minutes before serving.
Nutritional Info (Per serving): 

Calories: 234, 

Saturated Fat: 3g, 

Sodium: 654mg, 

Dietary Fiber: 0g, 

Total Fat: 11g, 

Carbs: 1g, 

Sugars: 0g, 

Cholesterol: 86mg, 

Protein: 31g

 

Exchanges: 

Lean Meat: 4, 

Fat: 2

GREEK CHICKEN & VEGETABLE RAGOUT

Greek Chicken and Vegetable Ragout

The term ragout (French ragoût) refers to a main-dish stew.
The basic method of preparation involves slow cooking over a low heat. The potential ingredients are many; ragouts may be prepared with or without meat, a wide variety of vegetables may be incorporated, and they may be more or less heavily spiced and seasoned.

Prep Time: 40 mins

Cook Time: 4 h

Total Time: 4 h 40 mins

Ingredients

• 1 pounds carrot(s), cut into 1 1/4-inch pieces
• 1 pounds potato(es), (3-4 medium) yellow-fleshed, peeled and cut lengthwise into 1 1/4-inch-wide wedges-optional, **dont use this ingredient and lower the carb count
• 2 pounds chicken, thighs, boneless, skinless, trimmed
• 14 ounce(s) broth, reduced-sodium chicken
• 4 clove(s) garlic, minced
• 3/4 teaspoon salt
• 15 ounce(s) artichoke hearts, frozen, thawed, rinsed and quartered if large
• 1 egg(s)
• 2 egg yolk(s)
• 1/3 cup(s) lemon juice
• 1/3 cup(s) dill, chopped
• pepper, black ground, to taste

Recipe Tip:

Always buy broth in cardboard containers instead of cans

Preparation

1. Spread carrots and potatoes over the bottom and up the sides of a 4-quart or larger slow cooker. Arrange chicken on top of the vegetables.
2. Bring broth, garlic and salt to a simmer in a medium saucepan over medium-high heat. Pour over the chicken and vegetables. Cover and cook until the chicken is cooked through and vegetables are tender, 2 1/2 to 3 hours on high or 4 to 4 1/2 hours on low.
3. Add artichokes to the slow cooker, cover and cook on high for 5 minutes. Meanwhile, whisk egg, egg yolks and lemon juice in a medium bowl.
4. Transfer the chicken and vegetables to a serving bowl using a slotted spoon. Cover and keep warm.
5. Ladle about 1/2 cup of the cooking liquid into the egg mixture. Whisk until smooth. Whisk the egg mixture into the remaining cooking liquid in the slow cooker. Cover and cook, whisking 2 or 3 times, until slightly thickened and sauce reaches 160°F on an instant-read thermometer, 15 to 20 minutes. Stir in dill and pepper. Pour the sauce over the chicken and vegetables and serve.

Nutritional Info (Per serving):

Calories: 355, 

Saturated Fat: 3g, 

Sodium: 629mg, 

Dietary Fiber: 4g, 

Total Fat: 11g, 

Carbs: 27g, 

Cholesterol: 199mg, 

Protein: 34g

Carb Choices: 2