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RECIPES
Everyone should eat good foot, but unfortunately not everyone knows
how to make it very well. Excuses, excuses. Save em' for your momma.
Here are some recipes to get you started. You're welcome.
Jamaican Jerk Chicken
| |
- 1 tablespoon Ground allspice
- 1 tablespoon Dried thyme
- 1 1/2 teaspoons Cayenne pepper
- 1 1/2 teaspoons Freshly ground black pepper
- 1 1/2 teaspoons Ground sage
- 3/4 teaspoon Ground nutmeg
- 3/4 teaspoon Ground cinnamon
- 2 tablespoons Garlic powder or fresh
- 1 tablespoon Sugar
- 1/4 cup Olive oil
- 1/4 cup Soy sauce
- 3/4 cup White Vinegar
- 1/2 cup Orange juice
- 1 Lime juice
- 1 Scotch bonnet pepper (habanero)
- 3 Green onions -- finely chopped
- 1 cup Onion -- finely chopped
- 4 to 6 chicken breasts
"JERK: This method of cooking pork and chicken dates back
to the Carib-Arawak Indians who inhabited Jamaica. After capturing
an animal and thoroughly cleaning and gutting it, the Indians
placed it in a deep pit lined with stones and covered with green
wood, which, when burned, would smoke heavily and add to the flavor.
But first, the carcass was "jerked" with a sharp object
to make holes, which were stuffed with a variety of spices. The
holes also allowed heat to escape without loss of moisture.
The results were superb. The meat was not only wonderfully spiced,
but moist and tender. Seed and finely chop Scotch Bonnet pepper. Trim
chicken of fat. In a large bowl, combine the allspice, thyme,
cayenne pepper, black pepper, sage, nutmeg, cinnamon, salt, garlic
powder and sugar. With a wire whisk, slowly add the olive oil,
say sauce, vinegar, orange juice, and lime juice.
Add the Scotch Bonnet pepper, onion, and mix well. Add the chicken
breasts, cover and marinate for at least 1 hour, longer if possible.
Preheat an outdoor grill.
Remove the breasts from the marinade and grill for 6 minutes on
each side or until fully cooked. While grilling, baste with the
marinade. Bring the leftover marinade to a boil and serve on the side for
dipping.
Note: Scotch Bonnet peppers, also known as "Habaneros"
are the hottest of the capsicum peppers, they're truly incendiary.
Substitute Serranos of Thai Bird Chiles if you can't find them.
Grilled Taco-Barbecue Chicken
| 2 | tablespoons Old El Paso® taco seasoning mix (from 1-oz package) |
| 1 | teaspoon dried oregano leaves |
| 4 | boneless skinless chicken breasts (about 1 1/4 lb) |
| 1 | tablespoon olive or vegetable oil |
| 1/4 | cup barbecue sauce |
| 2 | tablespoons chili sauce |
| 1/2 | teaspoon ground cumin |
| 1. | Heat gas or charcoal grill. In shallow bowl, mix taco seasoning mix and oregano. Brush chicken with oil; sprinkle with taco seasoning mixture. |
| 2. | Place chicken on grill over medium heat. Cover grill; cook 10 to 15 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F). |
| 3. | Meanwhile, in small microwavable bowl, mix barbecue sauce, chili sauce and cumin. Cover; microwave on High 30 to 60 seconds or until hot. Serve sauce over chicken. |
| Oven Directions: Heat oven to 375°F. Line shallow baking pan with foil or spray with cooking spray. Place coated chicken in pan. Bake 25 to 30 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F). | |
| High Altitude (3500-6500 ft): Cook chicken covered over medium-low heat 15 to 20 minutes. | |
Nutrition Information
1 Serving: Calories 240 (Calories from Fat 70); Total Fat 8g (Saturated Fat 2g, Trans Fat 0g); Cholesterol 85mg; Sodium 780mg; Total Carbohydrate 11g (Dietary Fiber 0g, Sugars 6g); Protein 31g Percent Daily Value*: Vitamin A 4%; Vitamin C 0%; Calcium 4%; Iron 10% Exchanges: 1/2 Other Carbohydrate; 0 Vegetable; 4 1/2 Very Lean Meat; 1 Fat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Grilled Lemon Thyme Chicken Breast
| 4 | teaspoons chopped fresh thyme leaves |
| 1 | tablespoon freshly grated lemon peel |
| 2 | teaspoons garlic salt |
| 1/2 | teaspoon pepper |
| 4 | boneless skinless chicken breasts (about 1 1/4 pounds) |
| 1. | If using charcoal grill, place drip pan directly under grilling area, and arrange coals around edge of firebox. Spray grill rack with cooking spray. Heat coals or gas grill for indirect heat. |
| 2. | In small bowl, mix all ingredients except chicken. Sprinkle mixture over chicken. |
| 3. | Cover and grill chicken over drip pan or over unheated side of gas grill and 4 to 6 inches from medium-high heat 15 to 20 minutes, turning once, until juice of chicken is clear when center of thickest part is cut (170°F). Garnish with additional fresh thyme if desired. |
Nutrition Information
1 Serving: Calories 145 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g, Trans Fat ncg); Cholesterol 75mg; Sodium 430mg; Total Carbohydrate 0g (Dietary Fiber 0g, Sugars ncg); Protein 27g Percent Daily Value*: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 4% Exchanges: 0 Other Carbohydrate; 0 Vegetable; 4 Very Lean Meat Carbohydrate Choices: 0
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Grilled Raspberry-Glazed Chicken
| 1/2 | cup raspberry jam |
| 1 | tablespoon Dijon mustard |
| 6 | boneless skinless chicken breast halves (about 1 3/4 pounds) |
| 1 1/2 | cups fresh or frozen (thawed and drained) raspberries |
| 1. | Brush grill rack with vegetable oil. Heat coals or gas grill for direct heat. Mix raspberry jam and mustard. |
| 2. | Cover and grill chicken 4 to 5 inches from medium heat 20 to 25 minutes, brushing occasionally with jam mixture and turning once, until juice of chicken is no longer pink when centers of thickest pieces are cut. Discard remaining jam mixture. Serve chicken topped with raspberries. |
Nutrition Information
1 Serving: Calories 220 (Calories from Fat 35); Total Fat 4g (Saturated Fat 1g, Trans Fat ncg); Cholesterol 75mg; Sodium 110mg; Total Carbohydrate 21g (Dietary Fiber 2g, Sugars ncg); Protein 27g Percent Daily Value*: Vitamin A 0%; Vitamin C 8%; Calcium 2%; Iron 6% Exchanges: 1 Starch; 1/2 Fruit; 0 Other Carbohydrate; 0 Vegetable; 3 Very Lean Meat Carbohydrate Choices: nc
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Grilled Herb Chicken On The Can
| 1 | tablespoon paprika |
| 2 | teaspoons salt |
| 1/2 | teaspoon garlic powder |
| 1/2 | teaspoon onion powder |
| 1/2 | teaspoon pepper |
| 1 | whole chicken (4 to 4 1/2 lb) |
| 1 | can (12 oz) regular or nonalcoholic beer |
| 1. | If using charcoal grill, place drip pan directly under grilling area, and arrange coals around edge of firebox. Heat coals or gas grill for indirect heat. In small bowl, mix paprika, salt, garlic powder, onion powder and pepper. |
| 2. | Fold wings of chicken across back with tips touching. Sprinkle paprika mixture inside cavity and over outside of chicken; rub with fingers. |
| 3. | Pour 1/2 cup of beer from can. Hold chicken upright, with opening of body cavity down; insert beer can into cavity. Insert barbecue meat thermometer so tip is in thickest part of inside thigh muscle and does not touch bone. |
| 4. | Cover and grill chicken upright over drip pan or over unheated side of gas grill over medium heat 1 hour 15 minutes to 1 hour 30 minutes or until thermometer reads 180°F and juice is no longer pink when center of thigh is cut. |
| 5. | Using tongs, carefully lift chicken and place in 13x9-inch pan, holding large metal spatula under beer can for support. Let stand 15 minutes before carving. Remove beer can; discard. |
Nutrition Information
1 Serving: Calories 320 (Calories from Fat 160 ); Total Fat 18 g (Saturated Fat 5 g); Cholesterol 115 mg; Sodium 500 mg; Total Carbohydrate 4 g (Dietary Fiber 0g); Protein 35 g Percent Daily Value*: Vitamin A 6 %; Vitamin C 0%; Calcium 2 %; Iron 10 % Exchanges: 5 Lean Meat; 1 Fat
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Grilled Chicken And Raspberry-Spinach Salsa
| 1 | cup organic raspberry fruit spread |
| 1/4 | cup red wine vinegar |
| 2 | tablespoons olive oil |
| 4 | boneless skinless chicken breasts (about 1 lb) |
| 8 | cups torn fresh spinach |
| 1 | bag (10 oz) Cascadian Farm® frozen organic red raspberries, thawed, drained |
| 1/2 | cup thinly sliced red onion |
| 1/4 | cup sliced almonds, toasted |
| 1. | Heat gas or charcoal grill. In small bowl, stir together fruit spread, vinegar and oil; reserve 1/3 cup for glaze. Set remaining mixture aside. |
| 2. | Carefully brush grill rack with oil. Place chicken on grill over medium heat. Brush chicken with reserved glaze. Cover grill; cook 5 minutes. Turn chicken over; brush with glaze. Cover grill; cook 3 to 7 minutes longer, brushing occasionally with glaze, until juice of chicken is clear when center of thickest part is cut (170°F). |
| 3. | Meanwhile, on 4 individual dinner plates, arrange spinach, raspberries, onion and almonds. Cut each grilled chicken breast into slices; place on top of salads. Drizzle with remaining fruit spread mixture. |
| Broil Directions: Place chicken on rack in broiler pan. Broil with tops 4 to 6 inches from heat 6 minutes on each side or until juice of chicken is clear when center of thickest part is cut (170°F). | |
| High Altitude (3500-6500 ft): In step 2, cook chicken without the glaze 5 minutes. Brush with glaze, turn chicken, brush other sides with glaze and continue as directed. | |
Nutrition Information
1 Serving: Calories 500 (Calories from Fat 130); Total Fat 14g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 70mg; Sodium 120mg; Total Carbohydrate 62g (Dietary Fiber 13g, Sugars 43g); Protein 30g Percent Daily Value*: Vitamin A 110%; Vitamin C 70%; Calcium 15%; Iron 20% Exchanges: 3 1/2 Other Carbohydrate; 2 Vegetable; 3 1/2 Very Lean Meat; 2 1/2 Fat Carbohydrate Choices: 4
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Grilled Chicken With Chipolte-Peach Glaze
*Percent Daily Values are based on a 2,000 calorie diet
| 1/2 | cup peach preserves |
| 1/4 | cup lime juice |
| 1 | canned chipotle chile in adobo sauce, seeded, chopped |
| 1 | teaspoon adobo sauce (from can of chiles) |
| 2 | tablespoons chopped fresh cilantro |
| 8 | boneless skinless chicken breasts (about 2 1/2 lb) |
| 1 | teaspoon garlic-pepper blend |
| 1/2 | teaspoon ground cumin |
| 1/2 | teaspoon salt |
| 4 | peaches, cut in half and pitted, if desired |
| Cilantro sprigs |
| 1. | Heat gas or charcoal grill. In 1-quart saucepan, mix preserves, lime juice, chile and adobo sauce. Heat over low heat, stirring occasionally, until preserves are melted. Stir in chopped cilantro; set aside. Sprinkle chicken with garlic-pepper blend, cumin and salt. |
| 2. | Place chicken on grill. Cover grill; cook over medium heat 15 to 20 minutes, turning once or twice and brushing with preserves mixture during last 2 minutes of grilling, until juice of chicken is clear when center of thickest part is cut (170°F). Add peach halves to grill for last 2 to 3 minutes of grilling just until heated. |
| 3. | Heat any remaining preserves mixture to boiling; boil and stir 1 minute. Serve with chicken and peaches. Garnish with cilantro sprigs. |
Nutrition Information
1 Serving: Calories 250 (Calories from Fat 45); Total Fat 5g (Saturated Fat 1 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 250mg; Total Carbohydrate 19g (Dietary Fiber 1g, Sugars 14g); Protein 32g Percent Daily Value*: Vitamin A 6%; Vitamin C 6%; Calcium 2%; Iron 8% Exchanges: 1/2 Fruit; 1/2 Other Carbohydrate; 0 Vegetable; 4 1/2 Very Lean Meat; 1/2 Fat Carbohydrate Choices: 1*Percent Daily Values are based on a 2,000 calorie diet
Country Chicken Pot Pie
| Filling | |
| 3 | slices bacon, chopped |
| 1 | medium onion, chopped (1/2 cup) |
| 1 | medium green bell pepper, cut into thin bite-size strips |
| 1 | clove garlic, finely chopped |
| 3 | teaspoons curry powder |
| 2 | cans (14.5 oz each) diced tomatoes, undrained |
| 3 | cups cubed cooked chicken |
| 1/3 | cup golden raisins |
| 1/2 | teaspoon salt |
| Crust | |
| 1 | cup Gold Medal® self-rising flour |
| 1 | tablespoon sugar |
| 1/3 | cup butter or margarine |
| 1/3 | cup slivered almonds, toasted |
| 6 | tablespoons cold water |
| 1. | Heat oven to 400°F. Grease shallow 2-quart casserole with shortening or cooking spray. In 10-inch skillet, cook bacon over medium heat until crisp. Drain on paper towels. Reserve drippings. |
| 2. | To drippings in skillet, add onion, bell pepper, garlic and curry powder; cook, stirring occasionally, until vegetables are tender. Stir in tomatoes, chicken, raisins, salt and cooked bacon. Heat to boiling. Spoon into casserole. |
| 3. | In medium bowl, stir together flour and sugar. With pastry blender or fork, cut in butter until mixture looks like coarse crumbs. Stir in almonds. Add water; stir with fork just until soft dough forms and mixture begins to pull away from side of bowl. |
| 4. | On lightly floured surface, knead dough gently 5 times or just until smooth. Pat into shape to fit in casserole. Gently place dough over chicken mixture. |
| 5. | Bake 30 to 35 minutes or until golden brown. |
| To
toast almonds, sprinkle in an ungreased heavy skillet and cook over
medium heat 5 to 7 minutes, stirring frequently until nuts begin to
brown, then stirring constantly until nuts are light brown. |
|
| High Altitude (3500-6500 ft): No change. | |
Nutrition Information
1 Serving: Calories 440 (Calories from Fat 200); Total Fat 23g (Saturated Fat 10g, Trans Fat 1/2g); Cholesterol 95mg; Sodium 890mg; Total Carbohydrate 33g (Dietary Fiber 4g, Sugars 11g); Protein 26g Percent Daily Value*: Vitamin A 10%; Vitamin C 25%; Calcium 15%; Iron 25% Exchanges: 1 1/2 Starch; 1/2 Other Carbohydrate; 1 Vegetable; 2 1/2 Lean Meat; 3 Fat Carbohydrate Choices: 2
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Maple Chicken Drummettes
| 1/4 | cup real maple syrup or honey |
| 1/4 | cup chili sauce |
| 2 | tablespoons chopped fresh chives |
| 1 | tablespoon soy sauce |
| 1/2 | teaspoon ground mustard |
| 1/4 | teaspoon ground red pepper (cayenne), if desired |
| 2 | pounds (about 20) chicken drummettes |
| 1. | Heat oven to 375ºF. Mix all ingredients except chicken. Place chicken in ungreased jelly roll pan, 15 1/2x10 1/2x1 inch. Pour syrup mixture over chicken; turn chicken to coat. |
| 2. | Bake uncovered 45 to 55 minutes, turning once and brushing with sauce after 30 minutes, until juice of chicken is no longer pink when centers of thickest pieces are cut. Serve chicken with sauce. |
Nutrition Information
1 Serving: Calories 60 (Calories from Fat 20 ); Total Fat 2 g (Saturated Fat 1 g); Cholesterol 20 mg; Sodium 100 mg; Total Carbohydrate 4 g (Dietary Fiber 0g); Protein 6 g Percent Daily Value*: Vitamin A 0%; Vitamin C 0%; Calcium 0%; Iron 2 % Exchanges: 1 Lean Meat
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Baked Buffalo Wings
| Chicken Wings | |
| 2 | lb chicken wing drummettes (about 24) |
| 2 | tablespoons honey |
| 2 | tablespoons ketchup |
| 2 | tablespoons red pepper sauce |
| 1 | tablespoon Worcestershire sauce |
| Paprika | |
| Celery sticks, if desired | |
| Blue Cheese Dipping Sauce | |
| 1/3 | cup reduced-fat cottage cheese |
| 1/2 | teaspoon white wine vinegar |
| 2 | tablespoons milk |
| 1 | tablespoon crumbled blue cheese |
| 1/8 | teaspoon white pepper |
| 1 | clove garlic, finely chopped |
| 1. | Heat oven to 350°F. Line 15x10x1-inch pan with foil. Remove skin from chicken. |
| 2. | In resealable food-storage plastic bag, mix honey, ketchup, pepper sauce and Worcestershire sauce. Add chicken. Seal bag; refrigerate at least 15 minutes but no longer than 24 hours, turning occasionally. |
| 3. | Place chicken in pan; sprinkle with paprika. Bake uncovered about 30 minutes or until crisp and juice of chicken is no longer pink when centers of thickest pieces are cut. |
| 4. | Meanwhile, in blender or food processor, place cottage cheese, vinegar, milk, half of the blue cheese, the white pepper and garlic. Cover and blend on low speed until smooth and creamy. Spoon into serving dish. Stir in remaining blue cheese. Cover; refrigerate until serving. Serve chicken wings with sauce and celery sticks. |
Nutrition Information
1 Serving: Calories 75 (Calories from Fat 20 ); Total Fat 2 g (Saturated Fat 1 g); Cholesterol 35 mg; Sodium 160 mg; Total Carbohydrate 4 g (Dietary Fiber 0g); Protein 10 g Percent Daily Value*: Vitamin A 2 %; Vitamin C 2 %; Calcium 2 %; Iron 4 % Exchanges: 1 1/2 Lean Meat
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
| Do-Ahead |
| Consider baking the chicken up to 2 days ahead; cover and refrigerate. |
| Did You Know? |
| Buffalo wings originated at the Anchor Bar in Buffalo, New York. The original appetizers were deep-fried and served in a spicy hot sauce along with blue cheese dressing. |
Spicy Grilled Chicken Wings
| 12 | chicken wings (2 1/2 pounds) |
| 2 | tablespoons chili powder |
| 1 1/2 | teaspoons dried oregano leaves |
| 1 1/4 | teaspoons ground red pepper (cayenne) |
| 1 | teaspoon garlic salt |
| 1 | teaspoon ground cumin |
| 1 | teaspoon pepper |
| Sour cream, if desired |
| 1. | Fold tips of chicken wings under opposite ends to form triangles. |
| 2. | Place remaining ingredients except sour cream in heavy-duty resealable plastic food-storage bag. Seal bag and shake to blend seasonings. Add chicken. Seal bag and shake until chicken is coated with seasonings. Refrigerate at least 30 minutes but no longer than 24 hours. |
| 3. | Heat coals or gas grill for direct heat. |
| 4. | Remove chicken from bag. Cover and grill chicken 4 to 6 inches from medium heat 20 to 25 minutes, turning after 10 minutes, until juice of chicken is no longer pink when centers of thickest pieces are cut. Serve with sour cream. |
Nutrition Information
1 Serving: Calories 310 (Calories from Fat 200 ); Total Fat 22 g (Saturated Fat 6 g); Cholesterol 90 mg; Sodium 160 mg; Total Carbohydrate 1 g (Dietary Fiber 0g); Protein 27 g Percent Daily Value*: Vitamin A 14 %; Vitamin C 0%; Calcium 2 %; Iron 10 % Exchanges: 4 Medium-Fat Meat
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Herb Roast Chicken With Veggies
| 1/4 | cup olive or vegetable oil |
| 2 | tablespoons chopped fresh thyme leaves or 1 teaspoon dried thyme leaves |
| 2 | tablespoons chopped fresh marjoram leaves or 1 teaspoon dried marjoram leaves |
| 1/2 | teaspoon salt |
| 1/4 | teaspoon coarsely ground pepper |
| 1 | lemon |
| 1 | whole roasting chicken, 4 pounds |
| 6 | new potatoes, cut in half |
| 1 | cup baby-cut carrot |
| 1/2 | pound green beans |
| 1. | Heat oven to 375°F. Mix oil, thyme, marjoram, salt and pepper. Grate 1 teaspoon peel from lemon; add peel to oil mixture. Cut lemon into fourths; place in cavity of chicken. |
| 2. | Fold wings of chicken across back with tips touching. Tie or skewer drumsticks to tail. Place chicken, breast side up, on rack in shallow roasting pan. Brush oil mixture on chicken. Insert meat thermometer in chicken so tip is in thickest part of inside thigh muscle and does not touch bone. |
| 3. | Roast uncovered 45 minutes. Arrange potatoes, carrots and green beans around chicken; brush chicken and vegetables with oil mixture. Roast uncovered 30 to 45 minutes or until thermometer reads 180°F and juice of chicken is no longer pink when center of thigh is cut. Let stand about 15 minutes for easiest carving. Remove lemon and discard. |
| 4. | Place chicken on platter; arrange vegetables around chicken. Serve with pan drippings. |
Nutrition Information
1 Serving: Calories 475 (Calories from Fat 225 ); Total Fat 25 g (Saturated Fat 6 g); Cholesterol 115 mg; Sodium 320 mg; Total Carbohydrate 28 g (Dietary Fiber 4 g); Protein 38 g Percent Daily Value*: Vitamin A 100 %; Vitamin C 14 %; Calcium 4 %; Iron 18 % Exchanges: 1 1/2 Starch; 1 Vegetable; 4 1/2 Lean Meat
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Easy Chicken Fingers
| 2/3 | cup Original Bisquick® mix |
| 1/2 | cup grated Parmesan cheese |
| 1/2 | teaspoon salt or Garlic salt |
| 1/2 | teaspoon paprika |
| 3 | boneless skinless chicken breast halves, cut crosswise into 1/2-inch strips |
| 1 | egg, slightly beaten |
| 3 | tablespoons butter or margarine, melted |
| 1. | Heat oven to 450ºF. Line cookie sheet with foil; spray with cooking spray. |
| 2. | Mix Bisquick mix, cheese, salt and paprika in 1-gallon resealable plastic food-storage bag. Dip half the chicken strips into egg; place in bag of Bisquick mixture. Seal bag; shake to coat. Place chicken on cookie sheet. Repeat with remaining chicken. Drizzle butter over chicken. |
| 3. | Bake 12 to 14 minutes, turning after 6 minutes with pancake turner, until no longer pink in center. |
Nutrition Information
1 Serving: Calories 340 (Calories from Fat 170); Total Fat 19g (Saturated Fat 9g, Trans Fat 1g); Cholesterol 140mg; Sodium 930mg; Total Carbohydrate 13g (Dietary Fiber 0g, Sugars 2g); Protein 28g Percent Daily Value*: Vitamin A 15%; Vitamin C 0%; Calcium 25%; Iron 10% Exchanges: 1 Starch; 0 Other Carbohydrate; 0 Vegetable; 3 1/2 Very Lean Meat; 3 Fat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
| Variation |
| Like garlic? Use garlic salt for the 1/2 teaspoon salt. |
| Did You Know... |
| Three chicken breast halves weigh about 1 pound. |
| Purchasing |
| Purchase chicken breasts in the freezer case. With a well-stocked freezer, you’ll be ready to make this recipe quickly on weeknights. |
| Serve With |
| Serve chicken fingers with garlic mashed potatoes and a mixed-greens salad. |
Crunchy Baked Garlic Chicken
| 1/4 | cup butter or margarine, melted |
| 2 | tablespoons milk |
| 1 | tablespoon chopped fresh chives or parsley |
| 1/2 | teaspoon salt |
| 1/2 | teaspoon garlic powder |
| 2 | cups Whole Grain Total® cereal, crushed (1 cup) |
| 3 | tablespoons chopped fresh parsley |
| 1/2 | teaspoon paprika |
| 6 | boneless skinless chicken breasts (about 1 3/4 lb) |
| 1. | Heat oven to 425°F. Spray 13x9-inch pan with cooking spray. In shallow dish, mix 2 tablespoons of the butter, the milk, chives, salt and garlic powder. |
| 2. | In another shallow dish, mix crushed cereal, parsley and paprika. Dip chicken into milk mixture, then coat lightly and evenly with cereal mixture. Place in pan. Drizzle with remaining 2 tablespoons butter. |
| 3. | Bake uncovered 20 to 25 minutes or until juice of chicken is clear when center of thickest part is cut (170°F). |
Nutrition Information
1 Serving: Calories 280 (Calories from Fat 110); Total Fat 12g (Saturated Fat 6g, Trans Fat 0g); Cholesterol 100mg; Sodium 410mg; Total Carbohydrate 11g (Dietary Fiber 1g, Sugars 3g); Protein 30g Percent Daily Value*: Vitamin A 15%; Vitamin C 25%; Calcium 45%; Iron 50% Exchanges: 1/2 Starch; 0 Other Carbohydrate; 0 Vegetable; 4 Very Lean Meat; 2 Fat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Chicken Marsala
| 4 | boneless skinless chicken breasts (about 1 1/4 lb) |
| 1/2 | cup Gold Medal® all-purpose flour |
| 1/4 | teaspoon salt |
| 1/4 | teaspoon pepper |
| 2 | tablespoons olive or vegetable oil |
| 2 | cloves garlic, finely chopped |
| 1 | cup sliced fresh mushrooms (3 oz) |
| 1/4 | cup chopped fresh parsley or 1 tablespoon parsley flakes |
| 1/2 | cup dry Marsala wine or chicken broth |
| Hot cooked pasta, if desired |
| 1. | Between sheets of plastic wrap or waxed paper, flatten each chicken breast to 1/4-inch thickness. In shallow dish, mix flour, salt and pepper. Coat chicken with flour mixture; shake off excess flour. |
| 2. | In 10-inch skillet, heat oil over medium-high heat. Cook garlic, mushrooms and parsley in oil 5 minutes, stirring frequently. |
| 3. | Add chicken to skillet. Cook about 8 minutes, turning once, until brown. Add wine. Cook 8 to 10 minutes or until chicken is no longer pink in center. Serve with pasta. |
Nutrition Information
1 Serving: Calories 320 (Calories from Fat 100); Total Fat 12g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 85mg; Sodium 230mg; Total Carbohydrate 15g (Dietary Fiber 0g, Sugars 2g); Protein 34g Percent Daily Value*: Vitamin A 6%; Vitamin C 4%; Calcium 2%; Iron 15% Exchanges: 1 Starch; 0 Other Carbohydrate; 0 Vegetable; 4 Very Lean Meat; 2 Fat Carbohydrate Choices: 1
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Apple-Cranberry-Sage Baked Chicken
| 2/3 | cup grape jelly |
| 2 | tablespoons butter or margarine |
| 1 | large unpeeled red cooking apple, cut into 2-inch chunks |
| 1 | medium stalk celery, sliced (1/2 cup) |
| 1/2 | cup fresh or frozen (thawed) cranberries |
| 3/4 | cup Original Bisquick® mix |
| 1/2 | teaspoon ground sage |
| 3/4 | teaspoon chopped fresh or 1/4 teaspoon dried thyme leaves |
| 2 | tablespoons water |
| 4 | boneless skinless chicken breasts (about 1 1/4 lb) |
| 1. | Heat oven to 350°F. In 1 1/2-quart saucepan, melt jelly and butter over medium heat, stirring occasionally. Stir in apple, celery and cranberries; remove from heat. |
| 2. | In shallow dish, mix Bisquick mix, sage and thyme. In another shallow dish, place water. Dip chicken into water, then coat with Bisquick mixture. Spray 10-inch skillet with cooking spray; heat over medium-high heat. Cook chicken in skillet 6 to 8 minutes, turning once, until coating is brown. |
| 3. | Place chicken in ungreased 13x9-inch (3-quart) glass baking dish. Spoon cranberry mixture over chicken. Bake 40 to 45 minutes or until juice of chicken is clear when center of thickest part is cut (170°F). |
| High Altitude (3500-6500 ft): No change. | |
Nutrition Information
1 Serving: Calories 490 (Calories from Fat 120); Total Fat 13g (Saturated Fat 6g, Trans Fat 1g); Cholesterol 100mg; Sodium 420mg; Total Carbohydrate 58g (Dietary Fiber 3g, Sugars 31g); Protein 33g Percent Daily Value*: Vitamin A 6%; Vitamin C 8%; Calcium 6%; Iron 10% Exchanges: 1 1/2 Starch; 2 1/2 Other Carbohydrate; 0 Vegetable; 4 Very Lean Meat; 2 Fat Carbohydrate Choices: 4
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.
Mediterranean Chicken
| Chicken | |
| 1 | cup Fiber One® original bran cereal |
| 6 | boneless skinless chicken breasts (about 1 3/4 lb) |
| 1/2 | teaspoon salt |
| 1/4 | teaspoon pepper |
| 1/4 | cup milk |
| Vegetables | |
| 4 | tablespoons olive oil |
| 1 | medium zucchini, sliced (2 cups) |
| 1 | small unpeeled eggplant, cubed (2 cups) |
| 1 | jar (7 or 7.25 oz) roasted red bell peppers, drained, cut into 1/2-inch strips |
| 1/2 | large red onion, sliced, separated into rings |
| 1 | large clove garlic, finely chopped |
| 3 | tablespoons water |
| 4 | teaspoons lime juice |
| Couscous | |
| 1 1/2 | cups water |
| 1/4 | teaspoon salt |
| 1 | cup uncooked whole wheat couscous |
| 1 | lime, cut into 6 wedges |
| 1. | Place cereal in resealable food-storage plastic bag; seal bag and crush with rolling pin or meat mallet (or crush in food processor). Sprinkle both sides of chicken with 1/2 teaspon salt and the pepper. In shallow dish, place milk. In another shallow dish, place cereal; dip chicken into milk, then coat with cereal. |
| 2. | In 12-inch nonstick skillet, heat 2 tablespoons of the oil over medium heat. Cook chicken in oil 15 minutes, turning once, until juice of chicken is clear when thickest part is cut (170°F). Remove chicken from skillet; cover to keep warm. |
| 3. | In same skillet, heat remaining 2 tablespoons oil over medium heat. Cook zucchini, eggplant, roasted peppers, onion and garlic in oil 3 minutes, stirring occasionally. Stir in 3 tablespoons water and the lime juice; cook about 1 minute or until vegetables are crisp-tender. |
| 4. | Meanwhile, in 2-quart saucepan, heat 1 1/2 cups water and 1/4 teaspoon salt to boiling. Stir in couscous. Cover; remove from heat and let stand 5 minutes or until water is absorbed. Fluff couscous with fork. |
| 5. | On large serving platter, place couscous. Top with chicken and vegetables. Serve with lime wedges. |
| High Altitude (3500-6500 ft): No change. | |
Nutrition Information
1 Serving: Calories 430 (Calories from Fat 130); Total Fat 14g (Saturated Fat 2 1/2g, Trans Fat 0g); Cholesterol 80mg; Sodium 410mg; Total Carbohydrate 39g (Dietary Fiber 9g, Sugars 4g); Protein 35g Percent Daily Value*: Vitamin A 35%; Vitamin C 50%; Calcium 8%; Iron 20% Exchanges: 2 Starch; 0 Other Carbohydrate; 1 Vegetable; 4 Very Lean Meat; 2 Fat Carbohydrate Choices: 2 1/2
*Percent Daily Values are based on a 2,000 calorie diet.
*Percent Daily Values are based on a 2,000 calorie diet.