Low-Calorie Chicken Parmesan

Low-Calorie Chicken Parmesan

by | Mar 6, 2014 | Recipes

Low-Calorie Chicken Parmesan

Prep time:  
Cook time:  
Total time:  
 
Serves: 4
 
Per serving: Per Serving: Calories 323 Fat 12gm Saturated Fat 4gm, Cholesterol 92mg, Sodium 338mg, Carbohydrates 15gm, Fiber 2gm, Protein 40gm Tip: To round out this nutritious meal, serve alongside vegetables and whole-grain pasta.
Ingredients
  • 1 CUP TOMATO PASTE
  • 2½ TABLESPOONS MINCED GARLIC
  • 1 TABLESPOON OLIVE OIL
  • 1 CUP WHOLE-WHEAT BREAD CRUMBS
  • 2 TABLESPOONS PARMESAN CHEESE
  • 1 TABLESPOON MINCED GARLIC
  • 1 TABLESPOON DRIED BASIL
  • FOUR 5-OUNCE SKINLESS, BONELESS CHICKEN BREASTS
  • NONSTICK COOKING SPRAY
  • 1 CUP SHREDDED LOW-FAT MOZZARELLA CHEESE
 
Instructions
  1. PREHEAT THE OVEN TO 400 DEGREES.
  2. MAKE THE TOMATO SAUCE BY BRINGING THE TOMATO PASTE TO A SIMMER IN A SMALL SAUCEPAN. ADD THE MINCED GARLIC AND OLIVE OIL, AND ALLOW IT TO SIMMER FOR 2 MINUTES. REMOVE FROM THE HEAT AND SET ASIDE.
  3. IN A LARGE BOWL, MIX TOGETHER WHOLE-WHEAT BREAD CRUMBS, PARMESAN CHEESE, GARLIC, AND BASIL.
  4. SPRAY EACH CHICKEN BREAST WITH NONSTICK COOKING SPRAY. DIP EACH BREAST INTO THE BREAD CRUMB MIXTURE TO COVER, AND THEN PLACE INTO A GLASS CASSEROLE DISH THAT HAS BEEN SPRAYED WITH NONSTICK COOKING SPRAY.
  5. POUR THE TOMATO SAUCE OVER THE CHICKEN BREASTS TO COAT EVENLY.
  6. PLACE THE DISH IN THE OVEN, AND BAKE FOR 25 MINUTES,
  7. OPEN THE OVER, REMOVE THE CHICKEN, AND SPRINKLE MOZZARELLA CHEESE EVENLY OVER THE TOP OF THE CHICKEN. THEN PLACE CHICKEN BACK INTO THE OVEN.
  8. COOK CHICKEN FOR ANOTHER 10 MINUTES OR UNTIL IT REACHES INTERNAL TEMPERATURE OF 165 DEGREES.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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Shish Tawook

Shish Tawook

by | Mar 6, 2014 | Recipes

Shish Tawook

The boneless chicken cubes are marinated in a medley of garlic, lemon juice and best of all tomato paste and ketchup. You can marinate it for as little as 1 hour and still taste intense flavors.
Ingredients
  • 2 BONELESS CHICKEN BREASTS ABOUT (2LBS)
  • 3 CLOVES MINCED GARLIC
  • 1 TBS TOMATO PASTE
  • 2 TBS KETCHUP
  • ¼ CUP YOGURT
  • ¼ CUP LEMON JUICE
  • ½ TSP SALT
  • 1 TSP PAPRIKA
  • 3 TBS OLIVE OIL FOR COOKING
 
Instructions
  1. CUT CHICKEN INTO ½ INCH CUBES, ADD ALL OTHER INGREDIENTS EXCEPT OLIVE OIL. COVER AND LET MARINATE IN THE REFRIGERATOR FOR 1-3 HOURS. IF USING WOODEN SKEWERS, SOAK THEM IN WATER FOR 5 MINUTES SO THAT THEY DON’T BURN ON THE GRILL. NEXT SKEWER THE CHICKEN AND YOU CAN ADD SOME FRESH VEGGIE IN BETWEEN IF YOU LIKE. DRIZZLE THE CHICKEN WITH THE OLIVE OIL. MAKE SURE THE GRILL IS HOT, PLACE THE SKEWERS ON THE GRILL AND COOK FOR 3-4 MINUTES ON EACH SIDE FOR A TOTAL OF 9-12 MINUTES. IF YOU DON’T WANT TO COOK THEM ON THE GRILL, THERE IS ANOTHER OPTION. HEAT A PAN TO MED/HIGH HEAT, ADD 3 TBS OLIVE OIL THEN ADD CHICKEN, COOK UNCOVERED FOR 5 MINUTES ON EACH SIDE OR UNTIL MOISTURE HAS EVAPORATED AND CHICKEN IS LIGHTLY BROWNED. THIS CHICKEN GOES GREAT WITH MY GARLIC SAUCE RECIPE OR MY BROWN RICE RECIPE.
 
 
 
 
 
 
 
 
 


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Chicken Cacciatore

Chicken Cacciatore

by | Feb 10, 2014 | Recipes

Chicken Cacciatore

Prep time:  
Total time:  
 
Serves: 6
 
Here’s an amazing dish that was provided to us by our friend, Chef Andre of Kathy Ireland Worldwide. If you’re looking for an impressive Celebrity Chef inspired dish that is rich in nutrients, lycopene and is surprisingly easy to make, give it a try!
Ingredients
  • GROUND PEPPER
  • ½ CUP ALL FLOUR, FOR DREDGING
  • 3 TABLESPOONS OLIVE OIL
  • 1 LARGE RED BELL PEPPER, CHOPPED
  • 1 LARGE GREEN BELL PEPPER, CHOPPED
  • 1 SWEET ONION, CHOPPED
  • 3 GARLIC CLOVES, CHOPPED
  • 1 TABLESPOON SMOKED PAPRIKA
  • ¾ CUP RED WINE
  • 1 (28OZ) CAN DICED TOMATOES WITH JUICE
  • ¾ CUP CHICKEN BROTH
  • 2 TABLESPOONS CAPERS
  • 1 JAR ARTICHOKES
  • 1 ½ TEASPOONS DRIED OREGANO
  • BASIL FOR GARNISH.
 
Instructions
  1. SEASON CHICKEN PIECES WITH SALT AND PEPPER; THEN DREDGE EACH PIECE IN FLOUR TO COAT LIGHTLY
  2. IN A LARGE HEAVY SKILLET, HEAT OIL OVER MEDIUM-HIGH FLAME. ADD THE CHICKEN PIECES TO THE PAN AND SAUTÉ JUST UNTIL BROWN, ABOUT 5 MINUTES PER SIDE. IF ALL THE CHICKEN DOES NOT FIT IN THE PAN, SAUTÉ IN 2 BATCHES.
  3. TRANSFER THE CHICKEN TO A PLATE AND SET ASIDE. ADD CHOPPED BELL PEPPERS, ONION AND GARLIC TO THE SAME PAN AND SAUTÉ OVER MEDIUM-HEAT UNTIL THE ONION AND PEPPERS ARE TENDER, ABOUT 5 MINUTES.
  4. SEASON WITH SALT AND PEPPER AND PAPRIKA. ADD THE WINE AND SIMMER UNTIL REDUCED BY HALF, ABOUT 3 MINUTES. ADD TOMATOES AND ARTICHOKES, WITH JUICE, BROTH, CAPERS AND OREGANO.
  5. RETURN THE CHICKEN PIECES TO THE PAN AND TURN THEM TO COAT IN THE SAUCE. BRING THE SAUCE TO A SIMMER. CONTINUE SIMMERING OVER MEDIUM-HEAT UNTIL THE CHICKEN IS JUST COOKED THROUGH, ABOUT 30MINUTES.
  6. USING TONGS, TRANSFER THE CHICKEN TO A PLATTER. IF NECESSARY, BOIL THE SAUCE UNTIL IT THICKENS SLIGHTLY, ABOUT 3 MINUTES FOR THE THIGHS.
  7. SPOON OFF ANY EXCESS FAT FROM ATOP THE SAUCE, SPOON THE SAUCE OVER THE CHICKEN, THEN SPRINKLE WITH THE BASIL AND SERVE.
 
 
 
 
 
 
 
 


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Chicken Stew with Chickpeas and Plum Tomatoes

Chicken Stew with Chickpeas and Plum Tomatoes

by | Jan 6, 2014 | Recipes

Chicken Stew with Chickpeas and Plum Tomatoes

Prep time:  
Cook time:  
Total time:  
 
Serves: 6
 
Per serving: Calories 346 (From Fat 82); Fat 9g (Saturated 2g); Cholesterol 38mg; Sodium 721mg; Carbohydrate 47g (Dietary Fiber 6g); Protein 22g.
Ingredients
  • 2 TABLESPOONS OLIVE OIL
  • 4 CHICKEN THIGHS
  • 1 SMALL ONION, CHOPPED
  • 1 CELERY STALK, CHOPPED
  • ½ TEASPOON CINNAMON
  • ¼ TEASPOON GINGER
  • 1 TEASPOON TURMERIC
  • 1 TEASPOON BLACK PEPPER
  • ½ TEASPOON SALT
  • 1 (14.5OZ) CAN CHICKPEAS, DRAINED
  • 1 LARGE CAN (28OZ) PLUM TOMATOES
  • 4 CUPS LOW-SODIUM CHICKEN STOCK
  • ¼ CUP RED LENTILS
  • ½ CUP LONG GRAIN RICE
  • ¼ CUP LEMON JUICE
  • ½ CUP CILANTRO, CHOPPED
 
Instructions
  1. IN A LARGE STOCK POT, HEAT THE OLIVE OIL OVER MEDIUM HIGH HEAT. ADD THE CHICKEN THIGHS AND COOK FOR 3 MINUTES ON EACH SIDE. ADD THE ONION, CELERY, SPICES, AND CHICKPEAS AND COOK FOR 3 MINUTES TO HEAT SPICES.
  2. POUR IN THE TOMATOES AND CHICKEN STOCK AND THEN ADD IN THE LENTILS AND RICE. BRING THE MIXTURE TO A BOIL OVER MEDIUM HIGH HEAT, COVER AND REDUCE THE HEAT TO LOW AND SIMMER FOR 1 HOUR AND 15 MINUTES.
  3. STIR IN THE LEMON JUICE AND DIVIDE STEW INTO 6 BOWLS. GARNISH EACH BOWL WITH 2 TABLESPOONS OF CHOPPED CILANTRO AND SERVE.
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 
 


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