Mustard Chicken
Yield: 4 servings
1 cup low salt chicken broth
½ cup chopped onion
6 tablespoons Dijon mustard
6 cloves garlic, minced
2 teaspoons Worcestershire sauce
1/8 teaspoon hot pepper sauce, like Tabasco
1 tablespoon olive oil
1 3 ½ pound chicken, skinned, cut into serving pieces
1 teaspoon dried thyme or 1 tablespoon fresh thyme
Chopped fresh parsley
Combine the broth, onion, mustard, garlic, Worcestershire, and hot pepper sauce in a small bowl. Heat the olive oil in a non-stick skillet.
Sprinkle chicken with thyme, add to skillet, and brown chicken on all sides. Pour mustard mixture over chicken. Cover, reduce heat to low, and simmer until chicken is cooked through, 20 to 30 minutes.
Using a slotted spoon, transfer chicken to a platter and keep warm. Boil the liquid in the skillet until reduced to a sauce consistency, stirring occasionally, above 7 minutes. Pour sauce over chicken. Sprinkle with parsley and serve.
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Sundried Tomato Stuffed Chicken w/Balsamic Sauce
Yield: 4 servings; 6 points per serving
16 oz uncooked boneless, skinless chicken breast (4 4 oz breasts)
3/4 cup sun-dried tomatoes, without oil
8 leaves basil
2 wedge The Laughing Cow Light Creamy Garlic & Herb
1/2 cup all-purpose flour
2 Tbsp Progresso Italian-Style Breadcrumbs
1 Tbsp olive oil
3/4 cup fat-free chicken broth
1/4 cup balsamic vinegar
1/8 tsp table salt
1/8 tsp black pepper
Slit the larger end of each breast, and stuff with sundried tomatoes, basil leaves, and laughing cow. Hold closed with toothpicks.
Use 1/4 cup flour, breadcrumbs, salt and pepper to taste and coat the breasts.
Brown the breasts in 1 tbsp of olive oil, 3 minutess on each side.
Add 3/4 cup FF chicken broth and 1/4 cup balsamic vinegar to the pan. Bring to a boil and then turn to a gentle simmer. Simmer 5 minutes.
Remove the chicken, turn back to a boil and reduce the liquid to approximately 1/2. Pour over the chicken.
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Sesame Chicken
Yield: 4 servings; 4 points per serving
2 tsp sesame seeds
4 skinned boned chicken breast halves
Vegetable cooking spray
2 tbsp honey
2 tbsp reduced sodium soy sauce
1/4 tsp ginger
Place a large nonstick skillet over medium high heat until hot. Add sesame seeds, and cook, stirring constantly, 1 to 2 minutes or until seeds are toasted. Remove seeds and set aside.
Place chicken breast halves between two sheets of heavy duty plastic wrap, and flatten to 1/4 inch thickness, using a meat mallet or rolling pin. Coat skillet with cooking spray; place over medium high heat until hot.
Add chicken and cook 3 minutes on each side or until chicken is lightly browned. Combine toasted sesame seeds, honey, soy sauce and ginger, pour over chicken and cook 1 additional minute, turning chicken to cover with sauce.
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Barbecue Diet Coke Chicken
Yield: 5 servings; 4 points per serving
20 ounces boneless, skinless chicken breasts (about 5 breasts)
1 cup barbecue sauce
12 ounces Diet Coke (or other diet cola)
Place chicken breasts in a large non-stick skillet. Pour barbecue sauce and diet cola over chicken. Turn heat to medium-high and cook chicken for 30 minutes, stirring occasionally.
Pull chicken breasts apart with a fork or spatula to shred. Cover, reduce heat to simmer, and cook another 15 minutes.
Serve shredded chicken on buns or bread for barbecue sandwiches, or with rice or couscous.
Reviews for Barbecue Diet Coke Chicken
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Chicken & Broccoli Stuffing Skillet
Yield: 6 servings; 8 points per serving
6 sm. boneless chicken breast (1 1/2 lbs.)
1 TBPS Olive Oil
2 1/2 c. water (I used FF Chicken broth)
1 lb. Fresh or frozen broccoli florets
1 pkg. (6 oz) Stove Top Stuffing mix for chicken
1 1/4 c. Kraft Shredded Cheddar Cheese (I used 2% Cheese)
Cook chicken in oil in a large skillet on medium heat until chicken is thoroughly cooked. Remove chicken from skillet, cover chicken to keep warm.
Add water/broth to skillet, bring to boil. Add dry stuffing mix, stir until moistened. Return chicken and broccoli to skillet, sprinkle with cheese, reduce heat to low and cover. Cook 5 minutes or until cheese is melted.
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Hunan Orange Chicken
Yield: 6 servings; 6 points per serving
1 cup orange juice
3 Tbsp low-sodium soy sauce
2 Tbsp cornstarch
2 Tbsp honey
1/4 tsp crushed red pepper flakes
4 tsp sesame oil
1 pound chicken breast, boneless
1 bell pepper(s)
1 Tbsp ginger root
1/4 pound sugar snap peas
4 oz pineapple
8 oz water chestnuts
Combine orange juice, soy sauce, cornstarch, honey and crushed red pepper in a small bowl; stir until smooth.
Heat a large nonstick skillet or wok over medium-high heat until a drop of water sizzles. Pour in 2 tsp of the oil and swirl to coat pan; add chicken and stir-fry until cooked through (about 4-8 minutes). Transfer to a plate.
Heat remaining 2 tsp oil in same skillet. Add bell pepper and ginger; stir-fry about 2 minutes. Add snow peas, pineapple and water chestnuts; stir-fry about 1-2 minutes. Add chicken and orange juice mixture. Cook, stirring constantly, until the mixture bubbles and thickens, about 2-3 minutes.
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Skillet Herb Roasted Chicken and Potatoes
Yield: 2 servings; 6 points per serving
1 breast cooked boneless, skinless chicken breast
1/8 tsp ground sage
1/8 tsp dried thyme
1 clove garlic clove(s)
1/2 cup Campbell's 98% Fat-Free Cream Of Chicken Soup
1/3 second spray PAM Cooking Spray
3 medium uncooked red potato(es)
1/3 cup Swanson Chicken Broth With Roasted Garlic
Sprinkle chicken w/sage and thyme.
Spray medium nonstick skillet with cooking spray and heat over med heat 1 minute. Add chicken and cook 15 minutes or until chicken is browned. Remove and keep warm.
Remove pan from heat. Spray w/cooking spray. Add garlic and cook 30 seconds or until lightly browned.
Add soup and water. reduce heat to low and heat through. Serve over chicken.
Potatoes:
Place potatoes in 3-qt shallow baking dish. Pour broth over potatoes; cover.
Bake at 400 degrees for 40 minutes. Uncover and bake 15 minutes, or until tender.
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Carribean Rum Chicken
1 1/2 Tbsp brown sugar
3 Tbsp lime juice
2 Tbsp rum
2 Tbsp soy sauce, low sodium
1 Tbsp Worcestershire sauce
1 Tbsp olive oil
1/8 tsp pepper
1 pound skinless boneless chicken breast halves
1 small lime -- cut into wedges
Combine brown sugar and next six ingredients and mix well. Place chicken breasts in a large reseal-able plastic bag, add brown sugar marinade and refrigerate for at least 30 minutes. Turn chicken over occasionally while marinating. Remove chicken and discard marinade.
Spray a large nonstick skillet with cooking spray and heat over medium heat until hot. Add chicken and cook 5-6 minutes on each side until chicken is no longer pink in the center. Squeeze lime juice over chicken and serve.
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Chicken in Mustard Sauce
Yield: 4 servings; 4 points per serving
1/2 teaspoon paprika
1/4 teaspoon salt
1/4 teaspoon coarsely ground pepper
Four - 4 ounce skinned, boned chicken breast halves
cooking spray
1/4 cup dry white wine or low sodium chicken broth
1 1/2 tablespoons all purpose flour
3/4 cup 1% low fat milk, divided
1 tablespoon peppercorn mustard or regular prepared mustard.
Combine first three ingredients; sprinkle over chicken. Coat a non stick skillet with cooking spray; place over med/hi heat until hot. Add chicken; cook 3 to 5 minutes on each side, or until browned. Remove chicken from skillet and set aside.
Add wine or broth to skillet, deglaze by scraping particles that cling to bottom. Combine flour and 1/4 cup milk, stirring until smooth; add to skillet. Stir in remaining 1/2 cup milk and mustard. Cook over medium heat, stirring constantly, until thickened. Return chicken to skillet. Bring to boil; cover, reduce heat and simmer 5 minutes or till chicken is done. Serve chicken with sauce
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Smothered Chicken
Yield: 4 servings; 4 points per serving
1 lb. boneless, skinned chicken
Salt and pepper to taste
2 T. flour
1 T. vegetable oil
1 can low sodium, 99% fat-free chicken broth
1/2 to 1 c. mushrooms
Salt and pepper chicken. Put flour in a medium-size bag and add pieces of chicken. Close the open end of the bag and shake. Flour will be evenly distributed on the meat.
Heat oil in skillet. Place floured chicken in oil and brown on both sides. Add mushrooms and broth.
Cover tightly with lid and simmer until meat is tender. Add additional water or broth if necessary.
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Italian Stuffed Chicken
Yield: 4 servings; 4 points per serving
1 teaspoon olive oil, divided
3/4 cup minced onion, divided
1/4 cup (1 ounce) chopped prosciutto or lean smoked ham
1 tablespoon grated fresh Parmesan cheese
1 tablespoon dry breadcrumbs
1-1/2 teaspoons minced fresh rosemary, divided
4 (4-ounce) boneless skinless chicken breasts
1 cup low-salt chicken broth
1/4 cup dry white wine
1 garlic clove, minced Rosemary sprigs (optional)
Heat 1/2 teaspoon oil in a large nonstick skillet over medium heat. Add 1/2 cup onion, and saute 4 minutes. Combine onion, prosciutto, cheese, breadcrumbs, and 1 teaspoon rosemary in a bowl. Stir well; set aside.
Cut a horizontal slit through thickest portion of each chicken breast half to form a pocket. Stuff about 3 tablespoons onion mixture into each pocket.
Heat 1/2 teaspoon oil in skillet over medium-high heat. Add chicken; saute 6 minutes on each side or until chicken is done. Remove chicken from skillet. Set aside; keep warm. Add 1/4 cup onion to skillet, and saute 3 minutes. Add 1/2 teaspoon rosemary, broth, wine, and garlic, and bring to a boil. Cook 5 minutes or until reduced to 3/4 cup. Return chicken to skillet; cover and simmer 2 minutes or until thoroughly heated. Serve sauce with chicken. Garnish with fresh rosemary, if desired.
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Herbed Chicken Piccata
Yield: 4 servings
2 tablespoons dry bread crumbs
1 teaspoon dried basil
1 teaspoon grated lemon rind
1/8 teaspoon pepper
2 cloves garlic mined
16 ounces boned and skinned chicken breast halves
Cooking spray
1 teaspoon margarine
8 slices lemon (thin slices)
1/4 cup low-salt chicken broth
2 tablespoons fresh parsley chopped
2 tablespoons lemon juice
Combine first 5 ingredients in a shallow dish; set aside.
Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4 inch thickness, using a meat mallet or rolling pin. Lightly coat both sides of chicken with cooking spray; dredge chicken in breadcrumb mixture.
Melt margarine in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove chicken from skillet. Set aside; keep warm. Add lemon slices to skillet; saute 30 seconds. Add broth, parsley, and lemon juice; cook 1 minute. Spoon sauce over chicken.
Per serving: 199 Calories; 3g Fat; 30g Protein; 28g Carbohydrate; 66mg Cholesterol; 119mg Sodium
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Stuffed Chicken Breasts
Yield: 4 servings; 5 points per serving
1 T olive oil – divided
1 sm chopped onion
10 oz fresh spinach
1 t. lemon zest
¼ c. fat free feta
1 t. salt divided
½ tsp pepper divided
1 lb, boneless, skinless chicken breasts
Heat oil, sauté onion til brown. Wilt spinach, stir in lemon, feta, ½ t salt, and ¼ t. pepper, set aside.
Divide spinach mixture in fourths, place ¼ in chicken cutlet, roll up and secure with toothpick. Salt and pepper and then brown rollups til done, approx 10 minutes. Remove toothpicks.
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Chicken Florentine
Yield: 4 servings; 6 points per serving
3 Tbsp light Italian Dressing, divided
4 cups lightly packed baby spinach leaves
4 small boneless skinless chicken breast halves (1 LB.)
8 slices Oscar Mayer shaved smoked ham
1 cup shredded swiss cheese
Heat 1 Tbsp. of dressing in a large ovenproof skillet over medium. Add spinach; cook and stir just until wilted, about 1 minute. Remove from skillet and keep warm.
Add remanining dressing and chicken to skillet; turn over to evenly coat both sides with dressing. Cook 5-6 min. each side or until cooked through.
Top each piece with ham and cheese. Cover, reduce to low and cook until cheese is melted. Or place under broiler to brown.
Spoon spinach onto 4 plates and top with chicken.
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Chicken Pomodoro
Yield: 4 servings
4 Chicken Cutlets
2 T. Olive or Canola Oil
1/4 cup Vodka
1/2 cup low-sodium chicken broth
2 T. fresh lemon juice
1/2 cup tomatoes, chopped
2 T. Fat Free Half and Half
1/3 cup scallions, minced
Season cutlets with salt and pepper, then dust with flour.
Saute cutlets in oil, tranfer to plate, pour fat off pan.
Deglaze pan with vodka (AWAY FROM THE FLAME), return pan to heat and cook until vodka is nearly gone.
Add broth and lemon juice. Return cutlets to pan and cook each side 1 minute. Transfer cutlets to serving plate.
Finish the sauce with tomatoes and cream. Heat through, then pour over cutlets. Garnish with scallions.
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Raspberry Chicken
Yield: 4 servings; 4 points per serving
2 tsp. vegetable oil
4 (4 oz) boneless, skinless chicken breasts
¼ cup raspberry jam (seedless)
2 Tbsp. orange juice
Heat oil in a large nonstick skillet over medium heat until hot. If desired, season chicken with salt and ground black pepper; add to skillet. Cook 10 to 12 minutes or until chicken is fork tender and juices run clear, turning once.
Add raspberry jam and orange juice; stir until melted. Bring to a boil. Boil 1 to 2 minutes or until slightly thickened. Serve sauce over chicken.
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Country Chicken Skillet
Yield: 4 servings; 5 points per serving
24 oz skinless boneless chicken breasts, pounded thin (4 - 6 oz breasts)
1 T light margarine
1 Tblsp olive oil
1 package Knorr Vegetable Soup Mix
1 cup water or chicken broth
1 tsp tarragon or any herb you like
1/2 cup light sour cream
Over med-hi, heat large skillet. Add oil and margarine, and saute the breasts until browned, about 5 minutes, turning frequently. Mix soup mix, broth and tarragon, and pour mixture over the breasts. Bring to a simmer, cover and cook until chicken is done, about 10 minutes. Remove chicken.
Stir sour cream into the soup mixture until blended. Serve each breast with 1/4 of the sauce.
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