Healthy Chicken Recipes

6 servings

Ingredients

1/2 tsp. olive oil
2 cups ground chicken breast, skinless
1/2 cup onions - chopped
1/2 cup red and green bell peppers - chopped
1 cup frozen green peas - thawed
10 1/2 oz. low-fat cream of mushroom soup
1 1/2 cup water
1 cup long-grain white rice
2 tsp. salt

Instructions

In a saucepan, heat oil over medium heat. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Stir in peas, cream of mushroom soup, water, rice, and salt. Cover and bring to a boil. Reduce heat and simmer until rice is done.

261 Calories; 2g Fat (8% calories from fat); 22g Protein; 33g Carbohydrate; 46mg Cholesterol; 869mg Sodium

4 servings

Ingredients

1/2 tsp. olive oil
1 lb. ground chicken breast, skinless - cooked
1/2 cup onions - chopped
1/2 cup red and green bell peppers - chopped
10 1/2 oz. low-fat cream of mushroom soup
1/2 cup water
1cup twist pasta - cooked
1 1/2 cup frozen mixed vegetables -- thawed

Instructions

In a skillet, heat oil over low heat. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Stir in soup, water, pasta, and mixed vegetables. Cover and cook over low heat for 5 minutes.

288 Calories; 3g Fat (10% calories from fat); 31g Protein; 28g Carbohydrate; 66mg Cholesterol; 206mg Sodium

6 servings

Ingredients

10 1/2 oz. Healthy Choice cream of roasted garlic soup - condensed
1/2 cup fat-free sour cream
2 tsps. Lemon juice, bottled
1/2 tsp. Cumin
1/2 tsp. olive oil
2 cup turkey light meat, skinless - cooked and cubed
2 cup frozen mixed vegetables - thawed
1/2 cup onions - chopped
1/2 cup fat-free cheddar cheese - shredded
2 cups long-grain white rice - cooked

Instructions

In a small bowl, combine soup, sour cream, lemon juice, and cumin; set aside. In a skillet, heat oil over medium heat. Add turkey, vegetables, and onions. Cook until turkey is no longer pink and vegetables are tender. Stir in soup mixture. Simmer over low heat for 5 minutes.

369 Calories; 2g Fat (6% calories from fat); 21g Protein; 66g Carbohydrate; 34mg Cholesterol; 284mg Sodium

Serving Suggestion:To serve, sprinkle with cheese and serve over rice.

8 servings

Ingredients

8 ozs no-salt-added tomato sauce
1tsp worcestershire sauce
1 clovegarlic - minced
2tbsps brown sugar
1tbsp paprika
1 1/2 tsps salt
1/2 tsp black pepper
1/2 tsp olive oil
2lbs ground chicken breast, skinless -- cooked
1c onions -- chopped
1/2c bell peppers -- chopped
3c No Yolks(r) egg noodle substitute -- cooked

Instructions

In a mixing bowl, combine tomato sauce, Worcestershire sauce, garlic, sugar, paprika, salt, and black pepper. In a skillet, heat oil over medium flame. Add chicken, onions, and bell peppers. Cook until chicken is no longer pink and vegetables are tender. Add tomato sauce mixture. Cook covered for 20 minutes. Meanwhile, cook egg noodle substitute according to package directions. Add cooked egg noodle substitute to chicken mixture.

232 Calories; 2g Fat (9% calories from fat); 28g Protein; 18g Carbohydrate; 66mg Cholesterol; 473mg Sodium

Serves 4

Ingredients

1 1/2 5lb. Chicken
4 oz Oatmeal
4 Onions
2 T Low-fat margarine
3 T Low-fat chicken stock
Salt and pepper to taste
6 oz Low-fat, Low-sodium bacon
2 lb Potatoes
Seasoned flour
3 T Light oil
4 carrots, sliced

Instructions

Chop one of the onions and slice the other three. Remove giblets from chicken; wash all but the liver (reserve that for another use), and cover with water. Add in salt and pepper, bring to a boil and simmer 30 minutes. Wipe the bird inside and out and remove any lumps of fat from the inside; sprinkle with salt. Mix together the oatmeal, chopped onion, low-fat margarine, stock, and seasoning, stuff the bird with this mixture and secure well. Heat oil and lightly fry the bacon, then drain, chop and put into a casserole. Reserve just enough oil to coat bottom of pan. Quickly brown the bird in the same oil and put on top of the bacon. Soften the onion and briefly saut? the carrots, then add to the casserole.

Strain the giblet stock and make it up to about 1/2 liter. Heat and pour over the chicken. Cover and cook in oven (350 degrees C) for about an hour. Meanwhile, cut the potatoes into thick slices and steam them for about 5 minutes. Toss them in seasoned flour and add them to the casserole, adding a little more of the giblet stock if needed. Cover with lightly greased wax paper and continue cooking for another 1/2 hour, taking off the paper for the last few minutes for browning.

Ingredients

Vegetable oil Spray
1 (2 to 3 1bs.) frying chicken, cut into serving pieces, deskinned, all visible fat removed
1 cup skim milk
1 cup Corn Flake crumbs
1 tsp. rosemary
1/2-tsp. black pepper, freshly ground

Instructions

Preheat oven to 400 degrees. Line a baking pan with foil and lightly spray foil with vegetable oil. Rinse chicken and pat dry. Set aside. Pour milk into shallow bowl. Combine Corn Flake crumbs, rosemary and peeper in another shallow bowl. Dip chicken pieces first into milk and then into crumb mix. allow to stand briefly so coating will adhere. Arrange chicken in prepared pan so pieces do not touch. Bake 45 minutes or until done. Crumbs will form a crisp skin.

8 servings

Ingredients

1 cup white bread crumbs
1 cup skim milk
2 lbs. ground chicken breast, skinless
2e gg whites - whipped
1/2 cup onions - chopped
1/2 cup bell peppers - chopped
1/2 cup fat-free parmesan cheese
1 tsp. Salt
1 tsp. Oregano
1 tsp. pizza seasoning
1/2 tsp. black pepper
1 cup Homemade Pizza Sauce
1cup fat-free mozzarella cheese - grated
1cup mushrooms - sliced

Instructions

Soak top and bottom of a clay pot in water for at least 15 minutes. In a mixing bowl, combine bread crumbs, milk, chicken, egg whites, onions, bell peppers, Parmesan cheese, salt, oregano, pizza seasoning, and black pepper. Press in pot. Cover and place in cold oven. Set temperature to 400. Bake for 1 hour. Spread sauce on top. Then, top with cheese and mushrooms. Cover, return to oven and bake 10 minutes more.

293 Calories; 3g Fat (10% calories from fat); 37g Protein; 24g Carbohydrate; 69mg Cholesterol; 855mg Sodium

6 servings

Ingredients

1 whole egg white -- slightly beaten
1/2 cup skim milk
3 cups white bread crumbs
1 tsp. Salt
1/2 tsp. black pepper
1 lb. ground chicken breast, skinless
1/2 tbsp. olive oil
27 oz. sauerkraut, canned - drained
1/2 cup onions - chopped
1/2 cup long-grain rice - uncooked
1 1/2 cup water
14 1/2 oz. crushed tomatoes

Instructions

In a mixing bowl, combine egg white, milk, bread crumbs, salt, and black pepper. Add chicken and mix well. Shape into 12 meatballs. In a skillet, heat oil over medium heat. Add meatballs and cook until no pink remains in chicken. Remove meatballs from skillet. In same skillet, combine sauerkraut and onions. Stir in rice and water. Add balls and crushed tomatoes. Bring to a boil. Reduce heat and simmer, covered for 30 minutes or until rice is done.

544 Calories; 4g Fat (8% calories from fat); 33g Protein; 85g Carbohydrate; 44mg Cholesterol; 1691mg Sodium 

18 servings

Ingredients

3 cups frozen hash browns, thawed
1 cup onions, chopped
1 1/2 cup egg whites, slightly beaten
1/3 cup skim milk
1/2 tsp. Salt
1/8 tsp. black pepper
18 low-fat breakfast sausage links, thawed
18 fat-free flour tortillas
1 cup picante sauce

Instructions

In a 2-quart glass dish, combine hash browns, and onions. Cover and microwave on high for six minutes, or until onions are tender, stirring once during cooking time. In a mixing bowl, combine egg whites, milk, salt, and black pepper. Mix well. Pour over hash browns. Cover and microwave on high for four minutes or until just about set, stirring once during cooking time. Arrange links in center of each tortilla. Spoon 1/3-cup egg white mixture over links. Roll up with filling inside. Place seam-side-down in a glass dish. Cover and microwave on high for three and half minutes, rotating dish once during cooking time. Let stand three minutes before serving. Spoon a little picante sauce over each tortilla just before serving.

140 Calories; 1g Fat (5% calories from fat); 9g Protein; 24g Carbohydrate; 8mg Cholesterol; 608mg Sodium

Ingredients

1/3 cup tamari or soy sauce
1/3 cup sherry
1/3 cup orange juice
2 tsp. each dried ginger & minced garlic
8 chicken breast halves or 8 grouper/red snapper fillets
10 oz. can mandarin oranges

Instructions

Marinade: Mix together tamari, sherry, orange juice, ginger and garlic. Marinate chicken or fish in this mixture for 6 hours or overnight.

Grill chicken about 10-12 minutes on medium heat or fish about 10 minutes (depends on thickness), brushing with marinade. Flip half way through. Garnish grilled chicken/fish with heated mandarin oranges.

Alternate procedure: bake chicken in 350 degree oven for 45-50 minutes, or fish in 350 degree oven for 20 minutes or so (depending on thickness), in marinade, adding mandarin oranges and 1/3 of liquid from oranges halfway through.

Serving Information - Servings: 6 ?Fat: 4 g ?Calories: 125 ?Fibre: 1.4 g (less for fish)

6 servings

Ingredients

1/2 tsp. olive oil
1 lb. ground chicken breast, skinless - cooked
1/2 cup onions - chopped
1/2 cup bell peppers - chopped
8 oz. no-salt-added tomato sauce
1/2 cup ketchup
1/2 tsp. Oregano
3 drops hot pepper sauce
1/2 cup water
1 tsp. Salt
1/2 tsp. black pepper
2 cups long-grain white rice - cooked
1 cup frozen green peas - thawed
1 cup fat-free cheddar cheese - grated

Instructions

In a skillet, heat oil over medium heat. Add chicken, onions, and bell peppers. Cook until chicken is no longer tender and vegetables are tender. Add tomato sauce, catsup, oregano, hot sauce, water, salt, and black pepper. Bring to a boil, stirring often.
385 Calories; 2g Fat (5% calories from fat); 25g Protein; 61g Carbohydrate; 44mg Cholesterol; 598mg Sodium

Notes: To serve, layer rice, peas, and meat mixture onto serving plates. Then, sprinkle with cheese. Vary the vegetable and serve over spaghetti or a different kind of noodles.

8 servings

Ingredients

3 1/2ozs Success Boil-in-Bag Brown Rice, one bag
1/2c onions, chopped
1c turkey light meat, skinless, cooked and cubed
1c mushrooms, sliced
1/2c frozen green peas, thawed
1/2c stewed tomatoes, drained
3/4 tsp lemon pepper
1 tsp salt
1/4c water

Instructions

Prepare rice according to package directions. In a large skillet, cook onions and mushrooms until tender. Add turkey, peas, stewed tomatoes, lemon pepper, salt, and water. Reduce heat to low; simmer until water has absorbed, about 5 minutes. Stir in rice. Heat thoroughly, stirring occasionally.

86 Calories; 1g Fat (8% calories from fat); 7g Protein; 13g Carbohydrate; 12mg Cholesterol; 367mg Sodium

6 servings

Ingredients

Salad:
1/2 cups rotini pasta 1/2 uncooked
1/2 cup onions 1/2 chopped
8 oz. fat-free cheddar cheese 1/2 shredded
1/2 cup frozen green peas 1/2 thawed
2cups turkey light meat, skinless -- cooked and cubed

Dressing:
1/2 cup fat-free mayonnaise
1/2 cup fat-free honey Dijon dressing

Instructions

Cook rotini according to package directions. Rinse with cold water and drain. To prepare salad, combine rotini, onions, cheese, peas, and turkey in a mixing bowl. Mix well. To prepare dressing, combine mayonnaise and dressing in a small bowl. Mix well. Gently fold dressing mixture into salad mixture. Cover and refrigerate two hours.

286 Calories; 2g Fat (7% calories from fat); 29g Protein; 37g Carbohydrate; 32mg Cholesterol; 866mg Sodium

16 servings

Ingredients

4 cups low-fat baking mix
4 whole egg whites - slightly beaten
2/3 cup skim milk
4 cups turkey light meat, skinless - cooked and cubed
1cup fat-free cheddar cheese - grated

Instructions

Preheat oven to 375. Prepare 16 muffin pans with cooking spray; set aside. In a mixing bowl, combine baking mix, egg whites, and milk. Stir until moistened. Add turkey and cheese. Spoon batter into prepared pans. Bake 20 minutes. Cool 5 minutes.

207 Calories; 1g Fat (5% calories from fat); 14g Protein; 41g Carbohydrate; 24mg Cholesterol; 567mg Sodium

Notes: These muffin-wiches can be prepared in advance and stored in an airtight plastic bag in the freezer for up to two months. Pop into the microwave to reheat for about 2 minutes.

Serving Suggestion: Serve warm or cold.