Recipes

Entrées

Beef Stroganoff
Perky Picadillo
Southwest Salad
Stir-Fried Beef and Chinese Vegetables
Stir-Fried Beef and Potatoes
Beef Casserole
Black Skillet Beef with Greens and Red Potatoes
Shish Kabob
20-Minute Chicken Creole
Baked Chicken Nuggets
Chicken Marsala
Chicken Oriental
Chicken and Vegetables
Barbecued Chicken
Chicken Ratatouille
Chicken and Spanish Rice
Chicken Stew
Grilled Chicken with Green Chile Sauce
Chicken and Rice
Spicy Southern Barbecued Chicken
Yosemite Chicken Stew and Dumplings
Turkey Patties
Turkey Stir-Fry
Spaghetti with Turkey Meat Sauce
Turkey Meatloaf
Turkey Stuffed Cabbage
Baked Salmon Dijon
Baked Trout OlÚ
Scallop Kabobs
Spicy Baked Fish
Catfish Stew and Rice
Mediterranean Baked Fish
Mouth-Watering Oven-Fried Fish
Frittata Primavera
Classic Macaroni and Cheese
Parmesan Rice and Pasta Pilaf
Summer Vegetable Spaghetti
Vegetarian Spaghetti Sauce
Italian Vegetable Bake
Vegetable Stew
Zucchini Lasagna




Beef Stroganoff
Using lean top round beef, plain low-fat yogurt, and very little added salt makes this a heart-healthy dish.

1 lb lean beef (top round)
recipe line 2 tsp vegetable oil
recipe line ¾ Tbsp onion, finely chopped
recipe line 1 lb mushrooms, sliced
recipe line ¼ tsp salt
recipe line black pepper to taste
recipe line ¼ tsp nutmeg
recipe line ½ tsp dried basil
recipe line ¼ cup white wine
recipe line 1 cup plain yogurt, low-fat
recipe line 6 cups cooked macaroni, cooked in unsalted water


1. Cut beef into 1-inch cubes. Heat 1 teaspoon oil in a non-stick skillet. SautÚ onion for 2 minutes.
2. Add beef and sautÚ for additional 5 minutes. Turn to brown evenly.
Remove from pan and keep hot.
3. Add remaining oil to pan; sautÚ mushrooms.
4. Add beef and onions to pan with seasonings.
5. Add wine and yogurt; gently stir in. Heat, but do not boil.
6. Serve with macaroni.
Note: If thickening is desired, use 2 teaspoons cornstarch; calories are the same as flour, but cornstarch has double thickening power. These calories are not figured into the nutrients per serving.

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Yield: 5 servings
Serving size: 6 oz

Each serving provides:
Calories: 499
Total fat: 10 g
Saturated fat: 3 g

Yield: 5 servings
Serving size: 6 oz
Each serving provides:
Calories: 499
Total fat: 10 g
Saturated fat: 3 g

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Perky Picadillo
Did you know? You can freeze leftovers of this Cuban dish in an airtight container. When ready to eat, thaw in the refrigerator, then reheat in the microwave until hot (2-3 minutes).

1 Tbsp vegetable oil
recipe line 1 large yellow onion, chopped
recipe line 1 large or 2 small green peppers, chopped
recipe line ¾ lb lean ground round or sirloin (95% lean)
recipe line 1 jar (3.5 oz) capers (½ cup)
recipe line 1 tsp garlic salt, or to taste
recipe line ¼ tsp black pepper, or to taste
recipe line ½ cup tomato sauce
recipe line ¼ cup white grape juice or apple juice


1. Pre-prep all ingredients that need to be chopped.
2. In a large, non-stick skillet, heat the oil over medium-high heat. SautÚ the chopped onion and pepper.
3 Add meat and cook for a few minutes while stirring. Add all the remaining ingredients.
4. Reduce heat to medium-low. Let it simmer, uncovered, for 15 minutes while stirring occasionally.
5. Serve the picadillo with rice and beans.

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Yield: 6 servings
Serving size: ¾ cup

Each serving provides:
Calories: 200

Carbohydrate: 8 g
Protein: 21 g
Total fat: 10 g
Saturated fat: 3 g
Cholesterol: 160 mg

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Southwest Salad
Note: Garbanzo bean is another name for chickpea.

½ cup onions, chopped
recipe line 1 lb lean ground beef
recipe line 1 Tbsp chili powder
recipe line 2 tsp ground cumin
recipe line 1 cup canned red kidney beans, drained
recipe line 1 can (15-oz) chickpeas, drained
recipe line 1 medium tomato, diced
recipe line 2 cups lettuce
recipe line ½ cup cheddar cheese


1. Cook ground beef and onions in a large skillet until the beef no longer remains pink. Drain.
2. Stir chili powder, oregano, and cumin into beef mixture; cook for 1 minute.
3. Add beans, chickpeas, and tomatoes. Mix gently to combine.
4. Combine lettuce and cheddar cheese in large serving bowl. Portion lettuce and cheese onto four plates. Add 1 cup of beef mixture on top of lettuce and cheese.

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Yield: 4 servings
Serving size: about
½ cup beef mixture,
½ cup lettuce and
cheese mixture each

Each serving provides:
Calories: 485
Total fat: 22 g
Saturated fat: 9 g
Cholesterol: 98 mg
Sodium: 411 mg

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Stir-Fried Beef and Chinese Vegetables

2 Tbsp dry red wine
recipe line 1 Tbsp soy sauce
recipe line ½ tsp sugar
recipe line 1½ tsp gingerroot, peeled and grated
recipe line 1 lb boneless round steak, fat trimmed and cut across grain into 1½-inch strips
recipe line 2 Tbsp vegetable oil
recipe line 2 medium onions, each cut into 8 wedges
recipe line ½ lb fresh mushrooms, rinsed, trimmed, and sliced
recipe line 2 stalks (½ cup) celery, bias cut into ¼-inch slices
recipe line 2 small green peppers, cut into thin lengthwise strips
recipe line 1 cup water chestnuts, drained and sliced
recipe line 2 Tbsp cornstarch
recipe line ¼ cup water


1. Prepare marinade by mixing together wine, soy sauce, sugar, and ginger.
2. Marinate beef in mixture while preparing vegetables.
3. Heat 1 tablespoon of oil in large skillet or wok. Stir-fry onions and mushrooms for 3 minutes over medium-high heat.
4. Add celery and cook for 1 minute. Add remaining vegetables and cook for 2 minutes or until green pepper is tender but crisp. Transfer vegetables to warm bowl.
5. Add remaining 1 tablespoon of oil to skillet. Stir-fry meat in oil for about 2 minutes, or until meat loses its pink color.
6. Blend cornstarch and water. Stir into meat. Cook and stir until thickened. Then return vegetables to skillet. Stir gently and serve.

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Yield: 6 servings
Serving size: 6 oz

Each serving provides:
Calories: 200
Total fat: 9 g
Saturated fat: 2 g

Cholesterol: 40 mg
Sodium: 201 mg
Fiber: 3 g
Protein: 17 g
Carbohydrate: 12 g
Potassium: 552 mg

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Stir-Fried Beef and Potatoes
Trim fat off beef before cooking.

1 ½ lb sirloin steak
recipe line 2 tsp vegetable oil
recipe line 1 clove garlic, minced
recipe line 1 tsp vinegar
recipe line 1/8 tsp salt
recipe line 1/8 tsp pepper
recipe line 2 large onions, sliced
recipe line 1 large tomato, sliced
recipe line 3 cups boiled potatoes, diced


1. Trim fat from steak and cut into small, thin pieces.
2. In a large skillet, heat oil and sautÚ garlic until garlic is golden. Add steak, vinegar, salt, and pepper.
3. Cook for 6 minutes, stirring beef until brown.
4. Add onion and tomato. Cook until onion is transparent. Serve with boiled potatoes.

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Yield: 6 servings
Serving size: 1¼ cups

Each serving with
potatoes provides:
Calories: 274
Total fat: 5 g

Saturated fat: 1 g
Cholesterol: 56 mg
Sodium: 96 mg
Fiber: 3 g
Protein: 24 g
Carbohydrate: 33 g
Potassium: 878 mg

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Beef Casserole
Drain fat from cooked beef to lower the amount of fat and calories.

½ lb lean ground beef
recipe line 1 cup onion, chopped
recipe line 1 cup celery, chopped
recipe line 1 cup green pepper, cubed
recipe line 3½ cups tomatoes, diced
recipe line ¼ tsp salt
recipe line ½ tsp black pepper
recipe line ¼ tsp paprika
recipe line 1 cup frozen peas
recipe line 2 small carrots, diced
recipe line 1 cup brown rice, uncooked
recipe line 1½ cups water


1. In a skillet, brown the ground beef and drain off the fat.
2. Add the rest of the ingredients. Mix well. Cook over medium heat and cover skillet until boiling. Reduce to low heat and simmer for 35 minutes. Serve hot.

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Yield: 8 servings
Serving size: 1⅓ cups

Each serving provides:
Calories: 201
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 16 mg

Sodium: 164 mg
Calcium: 33 mg
Iron: 2 mg
Fiber: 3 g
Protein: 9 g
Carbohydrate: 31 g
Potassium: 449 mg

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Black Skillet Beef with Greens and Red Potatoes
This heart-healthy one-dish meal is made with lean top round beef, lots of vegetables, and a spicy, herb mixture.

1 lb top round beef
recipe line 1 Tbsp paprika
recipe line 1½ tsp oregano
recipe line ½ tsp chili powder
recipe line ¼ tsp garlic powder
recipe line ¼ tsp black pepper
recipe line 1/8 tsp red pepper
recipe line 1/8 tsp dry mustard
recipe line 8 red-skinned potatoes, halved
recipe line 3 cups onion, finely chopped
recipe line 2 cups beef broth
recipe line 2 large garlic cloves, minced
recipe line 2 large carrots, peeled and cut into very thin 2½-inch strips
recipe line 2 bunches mustard greens, kale, or turnip greens, stems removed (½ lb each) and coarsely torn
recipe line non-stick spray coating as needed


1. Partially freeze beef. Thinly slice across the grain into long strips 1/8-inch thick and 3 inches wide. Trim away visible fat.
2. Combine paprika, oregano, chili powder, garlic powder, black pepper, red pepper, and dry mustard. Coat strips of meat with the spice mixture.
3. Spray a large heavy skillet with non-stick spray coating. Preheat pan over high heat.
4. Add meat; cook, stirring for 5 minutes.
5. Add potatoes, onion, broth, and garlic. Cook, covered, over medium heat, for 20 minutes.
6. Stir in carrots, lay greens over top, and cook, covered, until carrots are tender, about 15 minutes.
7. Serve in large serving bowl, with crusty bread for dunking.

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Yield: 6 servings
Serving size: 7 oz

Each serving provides:
Calories: 340
Total fat: 5 g
Saturated fat: 2 g
Cholesterol: 64 mg
Sodium: 109 mg
Fiber: 8 g
Protein: 30 g
Carbohydrate: 45 g
Potassium: 1,278 mg

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Shish Kabob

2 Tbsp olive oil
recipe line ½ cup chicken broth
recipe line ¼ cup red wine
recipe line 1 lemon, juice only
recipe line 1 tsp garlic, chopped
recipe line ¼ tsp salt
recipe line ½ tsp rosemary
recipe line 1/8 tsp black pepper
recipe line 2 lb lean lamb, cut into 1-inch cubes
recipe line 24 cherry tomatoes
recipe line 24 mushrooms
recipe line 24 small onions


1. Combine oil, broth, wine, lemon juice, garlic, salt, rosemary, and pepper. Pour over lamb, tomatoes, mushrooms, and onions. Marinate in refrigerator for several hours or overnight.
2. Put together skewers of lamb, onions, mushrooms, and tomatoes. Broil 3 inches from heat for 15 minutes, turning every 5 minutes.

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Yield: 8 servings
Serving size: 1 kabob,
with 3 oz of meat

Each serving provides:
Calories: 274
Total fat: 12 g

Saturated fat: 3 g
Cholesterol: 75 mg
Sodium: 207 mg
Fiber: 3 g
Protein: 26 g
Carbohydrate: 16 g
Potassium: 728 mg

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20-Minute Chicken Creole
This quick Southern dish contains no added fat and very little added salt in its spicy tomato sauce.

non-stick cooking spray as needed
recipe line 4 medium chicken breast halves, skinned, boned, and cut into 1-inch strips*
recipe line 1 can (14 oz) tomatoes, cut up**
recipe line 1 cup chili sauce, low-sodium
recipe line 1½ cups green peppers, chopped (1 large)
recipe line 1½ cups celery, chopped
recipe line ¼ cup onion, chopped
recipe line 2 cloves garlic, minced
recipe line 1 Tbsp fresh basil or 1 tsp dried
recipe line 1 Tbsp fresh parsley or 1 tsp dried
recipe line ¼ tsp crushed red pepper
recipe line ¼ tsp salt


1. Spray a deep skillet with non-stick spray coating. Preheat pan over high heat.
2. Cook chicken in hot skillet, stirring, for 3-5 minutes, or until no longer pink. Reduce heat.
3. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt. Bring to boiling; reduce heat and simmer, covered, for 10 minutes.
4. Serve over hot cooked rice or whole wheat pasta.

*For convenience, you can use uncooked boneless, skinless chicken breasts.
**To cut back on sodium, try low-sodium canned tomatoes.

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Yield: 4 servings
Serving size: 1½ cups

Each serving provides:
Calories: 274
Total fat: 5 g
Saturated fat: 1 g

Cholesterol: 73 mg
Sodium: 383 mg
Fiber: 4 g
Protein: 30 g
Carbohydrate: 30 g
Potassium: 944 mg

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Baked Chicken Nuggets

1½ lb chicken thighs, boneless and skinless
recipe line 1 cup ready-to-eat cereal, cornflakes, crumbs
recipe line 1 tsp paprika
recipe line ½ tsp Italian herb seasoning
recipe line ¼ tsp garlic powder
recipe line ¼ tsp onion powder


1. Remove skin and bone; cut thighs into bite-size pieces.
2. Place cornflakes into plastic bag and crush by using a rolling pin.
3. Add remaining ingredients to crushed cornflakes. Close bag tightly and shake until blended.
4. Add a few chicken pieces at a time to crumb mixture. Shake to coat evenly.

Conventional Method
1. Preheat oven to 400░ F. Lightly grease a cooking sheet.
2. Place chicken pieces on cooking sheet so they are not touching.
3. Bake until golden brown, about 12-14 minutes.

Note:To remove bone from chicken thighs:
1. Place chicken on cutting board. Remove skin from thighs.
2. Turn the chicken thighs over.
3. Cut around bone and remove it.

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Yield: 4 servings
Serving size: about 3 oz

Each serving provides:
Calories: 175
Total fat: 8 g

Saturated fat: 2 g
Cholesterol: 67 mg
Sodium: 127 mg

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Chicken Marsala
Wine, lemons, and mushrooms flavor this chicken recipe the lower-salt and lower-fat way.

1/8 tsp black pepper
recipe line ¼ tsp salt
recipe line ¼ cup flour
recipe line 4 chicken breasts, boned, and skinless (5 oz)
recipe line 1 Tbsp olive oil
recipe line ½ cup Marsala wine
recipe line ½ cup chicken stock, skim fat from top
recipe line ½ lemon, fresh lemon juice
recipe line ½ cup mushrooms, sliced
recipe line 1 Tbsp fresh parsley, chopped


1. Mix together pepper, salt, and flour. Coat chicken with seasoned flour.
2. In a heavy-bottomed skillet, heat oil. Place chicken breasts in skillet and brown on both sides. Then remove chicken from skillet and set aside.
3. To the skillet, add wine and stir until the wine is heated. Add juice, stock, and mushrooms. Stir to toss, reduce heat, and cook for about 10 minutes until the sauce is partially reduced.
4. Return browned chicken breasts to skillet. Spoon sauce over the chicken.
5. Cover and cook for about 5-10 minutes or until chicken is done.
6. Serve sauce over chicken. Garnish with chopped parsley.

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Yield: 4 servings
Serving size: 1 chicken
breast with ⅓ cup sauce

Each serving provides:
Calories: 285
Total fat: 8 g

Saturated fat: 2 g
Cholesterol: 85 mg
Sodium: 236 mg
Fiber: 1 g
Protein: 33 g
Carbohydrate: 11 g
Potassium: 348 mg

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Chicken Oriental
With no added salt and very little oil in the marinade, these broiled or grilled kabobs made with skinless chicken breasts are lower in saturated fat, cholesterol, and sodium.

8 chicken breasts, boneless and skinless
recipe line 8 fresh mushrooms
recipe line black pepper to taste
recipe line 8 whole white onions, parboiled
recipe line 2 oranges, quartered
recipe line 8 canned pineapple chunks
recipe line 8 cherry tomatoes
recipe line 1 can (6 oz) frozen, concentrated apple juice, thawed
recipe line 1 cup dry white wine
recipe line 2 Tbsp soy sauce, low-sodium
recipe line dash ground ginger
recipe line 2 Tbsp vinegar
recipe line ¼ cup vegetable oil


1. Sprinkle chicken breasts with pepper.
2. Thread eight skewers as follows: chicken, mushroom, chicken, onion, chicken, orange quarter, chicken, pineapple chunk, cherry tomato.
3. Place kabobs into shallow pan.
4. Combine remaining ingredients; spoon over kabobs. Marinate in refrigerator at least 1 hour.
5. Drain. Broil 6 inches from heat, 15 minutes on each side, brushing with marinade every 5 minutes. Discard any leftover marinade.

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Yield: 8 servings
Serving size: ½ chicken
breast kabob

Each serving provides:
Calories: 359
Total fat: 11 g

Saturated fat: 2 g
Cholesterol: 66 mg
Sodium: 226 mg
Fiber: 3 g
Protein: 28 g
Carbohydrate: 34 g
Potassium: 756 mg

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Chicken and Vegetables

1½ Tbsp margarine
recipe line 1 tsp garlic powder
recipe line ½ cup onions, chopped
recipe line 1 lb 4 oz chicken thighs, boneless and skinless
recipe line 10-oz package cut green beans, frozen
recipe line ¼ tsp pepper


1. Melt margarine in heavy skillet. Add garlic and onions; stir until blended. Cook over medium heat, until tender, about 5 minutes. Remove from skillet.
2. Place chicken in skillet. Cook over medium heat, until chicken is thoroughly done and no longer pink in color, about 12 minutes. Remove chicken from skillet; keep warm.
3. Place frozen green beans, pepper, and cooked onions in same skillet. Cover and cook over medium-low heat until beans are tender, about 5 minutes.
4. Add chicken to vegetable mixture. Continue cooking, stirring occasionally, until heated through, about 3 minutes.

Note:To remove bone from chicken thighs:
1. Place chicken on cutting board. Remove skin from thighs.
2. Turn the chicken thighs over.
3. Cut around bone and remove it.

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Yield: 4 servings
Serving size: 1 cup

Each serving provides:
Calories: 190
Total fat: 11 g

Saturated fat: 3 g
Cholesterol: 57 mg
Sodium: 109 mg

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Barbecued Chicken

3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed
recipe line 1 large onion
recipe line 3 Tbsp vinegar
recipe line 3 Tbsp Worcestershire sauce
recipe line 2 Tbsp brown sugar
recipe line black pepper to taste
recipe line 1 Tbsp hot pepper flakes
recipe line 1 Tbsp chili powder
recipe line 1 cup chicken stock or broth, fat skimmed from top


1. Place chicken into 13- by 9- by 2-inch pan. Arrange onions over top.
2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.
3. Pour mixture over chicken and bake at 350░ F for 1 hour or until done. While cooking, baste occasionally.

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Yield: 8 servings
Serving size: 1 chicken
part with sauce

Each serving provides:
Calories: 176
Total fat: 6 g

Saturated fat: 2 g
Cholesterol: 68 mg
Sodium: 240 mg
Fiber: 1 g
Protein: 24 g
Carbohydrate: 7 g
Potassium: 360 mg

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Chicken Ratatouille
Served over rice, this delicious dish is loaded with vegetables and skinless chicken breasts, making it a lower-fat, lower-salt one-dish meal.

1 Tbsp vegetable oil
recipe line 4 medium chicken breast halves, skinned, fat removed, boned, and cut into 1-inch pieces
recipe line 2 zucchini, about 7 inches long, unpeeled and thinly sliced
recipe line 1 small eggplant, peeled and cut into 1-inch cubes
recipe line 1 medium onion, thinly sliced
recipe line 1 medium green pepper, cut into 1-inch pieces
recipe line ½ lb fresh mushrooms, sliced
recipe line 1 can (16 oz) whole tomatoes, cut up
recipe line 1 clove garlic, minced
recipe line 1½ tsp dried basil, crushed
recipe line 1 Tbsp fresh parsley, minced
recipe line black pepper to taste


1. Heat oil in large non-stick skillet. Add chicken and sautÚ about 3 minutes, or until lightly browned.
2. Add zucchini, eggplant, onion, green pepper, and mushrooms. Cook about 15 minutes, stirring occasionally.
3. Add tomatoes, garlic, basil, parsley, and pepper; stir and continue cooking about 5 minutes, or until chicken is tender.

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Yield: 4 servings
Serving size: 1½ cups

Each serving provides:
Calories: 266
Total fat: 8 g
Saturated fat: 2 g

Cholesterol: 66 mg
Sodium: 253 mg
Fiber: 6 g
Protein: 30 g
Carbohydrate: 21 g
Potassium: 1,148 mg

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Chicken and Spanish Rice

1 cup onions, chopped
recipe line ¼ cup green peppers
recipe line 2 tsp vegetable oil
recipe line 1 can (8 oz) tomato sauce*
recipe line 1 tsp parsley, chopped
recipe line ½ tsp black pepper
recipe line 1¼ tsp garlic, minced
recipe line 5 cups brown rice, cooked in unsalted water
recipe line 3½ cups chicken breasts, cooked, skin and bone removed, and diced


1. In large skillet, sautÚ onions and green peppers in oil for 5 minutes on medium heat.
2. Add tomato sauce and spices. Heat through.
3. Add cooked rice and chicken. Heat through.

*Reduce sodium by using one 4-oz can of no-salt-added tomato sauce and one 4-oz can of regular tomato sauce. New sodium content for each serving is 226 mg.

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Yield: 5 servings
Serving size: 1½ cups

Each serving provides:
Calories: 428
Total fat: 52 g
Saturated fat: 2 g

Cholesterol: 80 mg
Sodium: 341 mg
Fiber: 8 g
Protein: 29 g
Carbohydrate: 35 g
Potassium: 545 mg

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Chicken Stew
Save leftovers for lunch the next day.

8 chicken pieces (breasts or legs)
recipe line 1 cup water
recipe line 2 small garlic cloves, minced
recipe line 1 small onion, chopped
recipe line 1½ tsp salt
recipe line ½ tsp pepper
recipe line 3 medium tomatoes, chopped
recipe line 1 tsp parsley, chopped
recipe line ¼ cup celery, finely chopped
recipe line 2 medium potatoes, peeled and chopped
recipe line 2 small carrots, chopped
recipe line 2 bay leaves


1. Remove the skin from the chicken and any extra fat. In a large skillet, combine chicken, water, garlic, onion, salt, pepper, tomatoes, and parsley. Tightly cover and cook over low heat for 25 minutes.
2. Add celery, potatoes, carrots, and bay leaves and continue to cook for 15 more minutes or until chicken and vegetables are tender. Remove bay leaves before serving.

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Yield: 8 servings
Serving size: 1 piece of
chicken

Each serving provides:
Calories: 206
Total fat: 6 g
Saturated fat: 2 g

Cholesterol: 75 mg
Sodium: 489 mg
Calcium: 32 mg
Iron: 2 mg
Protein: 28 g
Carbohydrate: 10 g
Potassium: 493 mg

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Grilled Chicken with Green Chile Sauce
Marinate meats to make them tender without adding a lot of fat.

4 chicken breasts, skinless and boneless
recipe line ¼ cup olive oil
recipe line ¼ tsp oregano
recipe line ½ tsp black pepper
recipe line ¼ cup water
recipe line 10 to 12 tomatillos, husks removed and cut in half
recipe line ½ medium onion, quartered
recipe line 2 cloves garlic, finely chopped
recipe line 2 serrano or jalapeno peppers
recipe line 2 Tbsp cilantro, chopped
recipe line ¼ tsp salt
recipe line ¼ cup sour cream, low-fat
recipe line juice of 2 limes


1. Combine the oil, juice from one lime, oregano, and black pepper in a shallow glass baking dish. Stir. Place the chicken breasts in the baking dish and turn to coat each side. Cover the dish and refrigerate overnight. Turn the chicken periodically to marinate chicken on both sides.
2. Put water, tomatillos, and onion into a saucepan. Bring to a gentle boil and cook, uncovered, for 10 minutes or until the tomatillos are tender. In a blender, place the cooked onion, tomatillos, and any remaining water. Add the garlic, peppers, cilantro, salt, and the remaining lime juice. Blend until all ingredients are smooth. Place the sauce into a bowl and refrigerate.
3. Place the chicken breasts on a hot grill and cook until done. Place the chicken on a serving platter.
4. Spoon a tablespoon of low-fat sour cream over each chicken breast. Pour the sauce over the sour cream.

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Yield: 4 servings
Serving size: 1 breast

Each serving
provides:
Calories: 210
Total fat: 5 g
Saturated fat: 1 g

Cholesterol: 73 mg
Sodium: 91 mg
Calcium: 53 mg
Iron: 2 mg
Fiber: 3 g
Protein: 29 g
Carbohydrate: 14 g
Potassium: 780 mg

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Chicken and Rice
Take the skin off chicken to lower saturated fat and calories.

6 chicken pieces (legs and breasts), skinned
recipe line 2 tsp vegetable oil
recipe line 4 cups water
recipe line 2 tomatoes, chopped
recipe line ½ cup green pepper, chopped
recipe line ¼ cup red pepper, chopped
recipe line ¼ cup celery, diced
recipe line 1 medium carrot, grated
recipe line ¼ cup corn, frozen
recipe line ½ cup onion, chopped
recipe line ¼ cup fresh cilantro, chopped
recipe line 2 cloves garlic, finely chopped
recipe line 1/8 tsp salt
recipe line 1/8 tsp pepper
recipe line 2 cups brown rice
recipe line ½ cup peas, frozen
recipe line 2 oz Spanish olives
recipe line ¼ cup raisins


1. In a large pot, brown chicken pieces in oil.
2. Add water, tomatoes, green and red peppers, celery, carrots, corn, onion, cilantro, garlic, salt, and pepper. Cover and cook over medium heat for 20-30 minutes or until chicken is done.
3. Remove chicken from the pot and place in the refrigerator. Add rice, peas, and olives to the pot. Cover pot and cook over low heat for about 20 minutes until rice is cooked.
4. Add chicken and raisins and cook for another 8 minutes.

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Yield: 6 servings
Serving size: 1 cup of rice
and 1 piece of chicken

Each serving provides:
Calories: 448
Total fat: 7 g
Saturated fat: 2 g

Cholesterol: 49 mg
Sodium: 352 mg
Calcium: 63 mg
Iron: 4 mg
Fiber: 4 g
Protein: 24 g
Carbohydrate: 70 g
Potassium: 551 mg

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Spicy Southern Barbecued Chicken
Removing the chicken fat and skin and adding no salt to the tasty sauce makes this chicken favorite heart-healthy.

5 Tbsp (3 oz) tomato paste
recipe line 1 tsp ketchup
recipe line 2 tsp honey
recipe line 1 tsp molasses
recipe line 1 tsp Worcestershire sauce
recipe line 4 tsp white vinegar
recipe line ¾ tsp cayenne pepper
recipe line 1/8 tsp black pepper
recipe line ¼ tsp onion powder
recipe line 2 cloves garlic, minced
recipe line 1/8 tsp ginger, grated
recipe line 1½ lb chicken (breasts and drumsticks), skinless


1. Combine all ingredients except chicken in saucepan.
2. Simmer for 15 minutes.
3. Place chicken on large platter and brush with half of sauce mixture.
4. Cover with plastic wrap and marinate in refrigerator for 1 hour.
5. Place chicken on baking sheet lined with aluminum foil and broil for 10 minutes on each side to seal in juices.
6. Turn oven to 350║ F and add remaining sauce to chicken. Cover chicken with aluminum foil and continue baking for 30 minutes.

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Yield: 6 servings
Serving size: ½ breast or
2 small drumsticks

Each serving provides:
Calories: 176
Total fat: 4 g
Saturated fat: less than 1 g

Cholesterol: 81 mg
Sodium: 199 mg
Fiber: 1 g
Protein: 27 g
Carbohydrate: 7 g
Potassium: 392 mg

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