Thursday, September 29, 2005

Sliced Lemon Almond Chicken over Greens

Sliced Lemon Almond Chicken over Greens
courtesy of Me and Cooking Light Magazine

  • 3/4 c. cornflakes (I used wheaties)
  • 2 tbls. almonds, toasted (I used slivered)
  • 1 tsp grated lemon rind
  • 1/2 tsp salt, divided
  • 1/2 tsp black pepper, divided
  • 4 (4-ounce) skinned, boneless chicken breast halves
  • Cooking spray
  • 6 C. gourmet salad greens
  • 1 tbls. fresh lemon juice
  • 1tsp. olive oil
  • Lemon wedges (optional)
Combine cornflakes, almonds, rind, 1/4 tsp salt & 1/4 tsp pepper in a food processor; pulse until coursely ground. Place crumb mixture in a shallow dish.

Place each breast half between 2 sheets of heavy-duty plastic wrap. Flatten to 1/4-inch thickness using a meat mallet or rolling pin. Dredge the chicken in a crumb mixture.

Heat a large nonstick skillet coated with cooking spray over medium heat. Add chicken, and saute' 5 minutes on each side or until done. Cut chicken into 1/2 inch strips; set aside.

Place salad greens in a large bowl. Combine 1/4 tsp salt, 1/4 tsp pepper, juice and oil, and drizle over salad greens, tossing gently to coat.

Divide the salad greens and chicken evently among 4 plates. Garnish with lemon wedges if desired.

Per Serving:
Calories 187; Fat 5.6; protein 29; carb 10; fiber 2; cholesterol 66; iron 2.5; sodium 427

My notes:

Although the recipe called for pistachios, I iddn't have any and used almond slivers instead. As well, the recipe originally called for you to coat the chicken in HONEY, but I totally forgot to do it, and it came out excellent anyway, so I left it out and adjusted the nutritional to reflect that. My son loved this, and since he's so picky, I figured this is a good sign! We loved it as well, even with the slightly odd dressing on the greens. :)

Thursday, September 22, 2005

Skillet Chicken w/ Honey-Mustard Mayo

Skillet Chicken w/Honey-Mustard Mayo
  • 4 boneless, skinless chicken breast halves
  • salt & pepper to taste
  • 1/2 tsp garlic powder
  • 1/4 tsp thyme
  • 1/8 tsp cayenne pepper
  • 1 Tbls olive oil
Honey-mustard mayo
  • 1/4 c. low-fat mayo
  • 1-1/2 Tbls honey
  • 2 Tbls Dijon mustard
To make the chicken: on a dinner plate, season the chicken breasts on both sides with the seasonings.

In a skillet, heat the olive oil over medium-high heat and saute' the chicken, browning well for about 5 minutes each side, or until chicken is cooked through.

To make the honey-mustard mayo: in a small bowl, whisk together all the ingredients.

Serve each cooked breast with a dallop of mayo sauce on top.

Per serving:
231 calories; 9g fat; 28g protein; 8g carb; trace fiber; 73 cholesterol; 242 sodium

I actually served the breasts sliced into medallions, and put the sauce on the side. Everyone loved it.

Thursday, September 15, 2005

Pepper-stuffed Herb chicken

Pepper-stuffed Herb Chicken

  • 1 Tbs olive oil
  • 1 onion, chopped
  • 2 red bell peppers, cut into strips
  • 2 cloves garlic, pressed
  • salt & pepper to taste
  • 1/2 tsp. oregano
  • 1/2 tsp basil
  • 1/4 c. Feta cheese
  • 4 chicken breasts (with skin and bone)
  • 3/4 cup white wine (or white grape juice with a splash of vinegar)
  • 1 Tbs. butter
Preheat oven to 425 degrees F.

In a skillet, heat the olive oil, add the onion, pepper, garlic, salt and pepper, and herbs and cook till onion is translucent and peppers are soft. Let cool. When cooled, add the cheese, tossing well to distribute.

In the meantime, prepare chicken. Loosen the skin of the chicken and stuff 1/4 of the mixture in between skin and flesh. Sprinkle the tops of the chicken with salt and pepper, and place in a metal baking dish.

Roast chicken for about 30 to 40 minutes or until chicken juices run clear when pierced with a fork. Remove the chicken from the pan and keep warm.

Heat the pan on the stovetop, about medium-high heat. Add the white wine and , using a wire whisk, get all the browned goodies off the bottom of the pan, whisking as you go. Let the pan juices reduce to about half. Remove from heat, add the butter, whisk well, and serve over the top of the chicken.

Per Serving:
639 calories; 35g fat; 8g carbs; 2g fiber; 202mg cholesterol; 321 sodium.

Monday, September 12, 2005

Sicilian Fish

  • 1 Tbls olive oil
  • 4 fish fillets
  • salt & pepper to taste
  • 1/4 c. water
  • 1 sm. onion, chopped
  • 1/2 lb mushrooms, sliced
  • 8 cherry tomatoes, cut in half
  • 1/2 tsp. oregano
  • 1/2 tsp. basil
In a skillet, heat olive oil over medium-high heat. Add fish fillets, and salt and pepper to taste. Cook 2 to 5 minutes on each side, depending on the thickness of the fish. Carefully remove fish from skillet and keep warm.

Add 1/4 c. water to the skillet and deglaze pan using a wire whisk. Now add the onion, mushrooms, cherry tomatoes, oregano, basil and salt & pepper again, and cook till tender and onion is translucent, about 5 minutes.

Serve fish with this mixture over the top.

Per Serving:
252 calories; 5g fat; 43g protein; 7g carb; 2g fiber; 99mg cholesterol; 131mg sodium

My notes:

This was excellent. I used tilapia fish, as usual, and it worked excellently. The next time, I'm going to try it using some garlic and I always omit the mushrooms. I may also use bigger tomatoes, because this didn't really leave much in the way of a "sauce" for the fish - just the onions and tomatoes. Otherwise, it was excellent!