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Orange chicken
This is a nice tangy dish that the whole family will enjoy. Serve with rice and green beans.
Ingredients:
•
4 medium skinless, boneless chicken breasts
•
1 1/2 tsp cornstarch
•
1/2 tsp finely shredded orange peel
•
1/8 tsp salt
•
1/2 cup orange juice
•
2 small oranges, peeled, skinned and chopped
Preparation:
Rinse and dry chicken breasts. Spray a large nonstick skillet with cooking spray. Cookchicken on medium/high until no longer pink - about 10-12 minutes, turning once.In a small saucepan, combine cornstarch, orange peel and salt. Gradually stir the 1/2 cuporange juice into the cornstarch mixture. Cook until the sauce thickens, stirring constantly.Cook and stir for a further two minutes. Add the orange pieces and heat through.To serve, place chicken on plates. Spoon sauce over chicken.Servings: 4Chicken breasts take on a velvety texture when marinated and then grilled in this spicyyogurt mixture. If you can marinate it overnight, do so; otherwise about an hour will be fine(in the fridge!)
Prep Time: 20 minutesTandoori chickenCook Time: 15 minutesIngredients:
•
6 boneless, skinless chicken breast halves
•
1 cup plain yogurt
•
1 Tbsp. chili powder
•
1 Tbsp. curry powder
•
2 tsp. grated fresh ginger root
•
1 tsp. ground cumin
•
1 tsp. salt
•
1/8 tsp. cayenne pepper
Chicken w/ orange salsaPreparation:
Pierce chicken breasts several times with the tines of a fork and set aside.In large bowl combine yogurt and all of the spices and mix well. Add the chicken to themixture and turn so all the chicken pieces are coated. Cover and chill for at least one hour,or overnight.When ready to cook, prepare and preheat grill. Remove chicken from marinade and cook ongrill for about 15 minutes until thoroughly cooked, turning once during cooking time. You canalso cook the chicken on a dual contact indoor grill, for 5-7 minutes until thoroughly cooked.Serves 61 14-oz. can mandarin oranges, drained, chopped1 Tbsp. sugar2 Tbsp. sliced green onions2 Tbsp. lime juice1 small jalapeno pepper, seeded and minced, if desired2 Tbsp. chopped fresh parsley4 boneless skinless chicken breasts1/2 tsp. salt1/8 tsp. pepper1 cup orange juice3 Tsp. melted butter1 Tbsp. cornstarchIn small bowl, combine oranges, sugar, green onions, lime juice, jalapeno pepper andparsley. Chill. Prepare grill and heat until coats are ash white. Sprinkle chicken with salt andpepper.In small saucepan, combine orange juice, butter and cornstarch and mix well. Place chickenon grill and brush with glaze. Grill, turning once and brushing with glaze, until chicken is nolonger pink (12 to 15 minutes). Meanwhile, cook remaining glaze mixture over medium heat,stirring constantly, until mixture thickens and boils. Boil for 2 minutes.Remove chicken from grill and pour thickened glaze over. Serve with orange salsa.Calories: 270Fat: 10 gramsSodium: 450 mg
 
Orange-avocado chicken
Orange,
tarragon
, and ginger make a tempting sauce for 
chicken
and
avocado
 slices. Itmakes a delicious accompaniment to simple white 
rice
.
Prep Time: 15 minutesCook Time: 1 hours,Ingredients:
•
6 chicken breast halves, skinned
•
1/4 cup butter or margarine, melted
•
1 teaspoon grated orange rind
•
1 cup orange juice, divided
•
1/2 cup chopped onion
•
3/4 teaspoon salt
•
1 teaspoon paprika
•
1/2 teaspoon ground ginger
•
1/2 teaspoon dried whole tarragon, crushed
•
1 teaspoon cornstarch
•
2 oranges, peeled and sliced crosswise
•
1 avocado, peeled and sliced
Preparation:
Brown
chicken
 in butter. Add orange rind, 1/2 cup orange juice, onion, salt, 
paprika
, 
ginger
,and
tarragon
. Reduce heat to low; cover and cook 50 minutes or until tender.Remove to serving dish; keep warm.Combine remaining 1/2 cup juice and cornstarch, stirring until smooth; add to pan drippings.Cook over low heat, stirring constantly, until thickened.Arrange orange and
avocado
 slices around chicken; pour orange sauce over top beforeserving.Yield: 6 servings
Chicken melon salad
I love this chicken salad, which is a variation of an old favorite. The combination of sweet, juicy melon with crisp cherries and tender chicken and pasta is irresistible and veryrefreshing. Marinating the cooked chicken in orange juice adds wonderful flavor and keepsthe chicken very moist.
Prep Time: 20 minutesCook Time: 25 minutesIngredients:
•
4 -6 boneless, skinless chicken breasts
•
3 Tbsp. orange juice
•
1/2 cup mayonnaise
•
1-1/2 cups strawberry yogurt
•
1/4 cup orange juice
•
16 oz. pkg. gemelli pasta
•
1 ripe cantaloupe, cut into 1" pieces
•
2 cups pitted cherries
Preparation:
In large bowl, combine mayonnaise, yogurt and 1/3 cup orange juice and blend well.Refrigerate while preparing rest of salad.Bake chicken breasts at 350 degrees for 20-30 minutes if thawed and 60-70 minutes if frozen, until thoroughly cooked. Let cool until cool enough to handle. Cut chicken into 1"pieces, place in large bowl, and drizzle with 3 Tbsp. orange juice. Refrigerate for 20 minutes.Then add yogurt, mayonnaise, and 1/4 cup orange juice; mix well. Refrigerate again whilepreparing pasta.Cook pasta as directed on package. Drain, rinse briefly with warm water, then drainthoroughly. Stir cooked and drained pasta into the salad.Gently stir cantaloupe and cherries into the salad. Chill 1-3 hours until cold. 8-10 servings
Chicken and blackbean soup
This is one of my favorite soups. It's hearty enough to serve as a meal, needing only theaddition of a little fat-free sour cream, and some crumbled baked tortilla chips.
Prep Time: 10 minutesCook Time: 26 minutesIngredients:
•
2 tsp canola oil
•
1 medium onion, finely chopped
•
1 medium carrot, chopped
 
•
1/2 large red pepper
•
1 tsp cumin
•
1 tsp chili powder
•
2 15-ounce cans reduced sodium black beans, rinsed and drained
•
3 cups fat-free, low-sodium chicken broth
•
1 16-ounce jar mild salsa
•
1 1/2 cups cooked skinless white-meat chicken, chopped
Preparation:
Heat oil on medium heat in a Dutch oven or soup pot. Sauté onions, carrots and peppers for5 minutes. Stir in cumin and chili powder and cook for 1 minute. Add black beans, broth andsalsa. Bring to a boil, then cover and simmer for 15 minutes. Stir in cooked chicken andsimmer for 5 more minutes.Serves 6-8
Per Serving:
Calories 211, Calories from Fat 26, Total Fat 2.8 (sat 0.4g), Cholesterol 24mg,Sodium 602mg, Carbohydrate 30.5g, Fiber 9.4g, Protein 15.8g
Chicken parmesan
Enjoy this low-fat chicken parmesan with whole-grain noodles, or with a selection of seasonalvegetables.
Prep Time: 20 minutesCook Time: 18 minutesIngredients:
•
4 boneless, skinless chicken breasts, tenders removed
•
2 egg whites, lightly beaten
•
1 cup fat-free breadcrumbs
•
1/2 cup shredded parmesan cheese, divided
•
1 1/2 cups low-fat marinara sauce
Preparation:
Preheat oven to 450 degrees.Place chicken breasts between two sheets of plastic wrap or waxed paper. Flatten to a 1/2-inch thickness using a rolling pin or a small, heavy skillet.Place egg whites in a shallow bowl, and breadcrumbs and half the Parmesan cheese on aplate.Dip each flattened chicken breast first in egg whites, allowing excess to drip away, then coatin the breadcrumb/cheese mixture. Place chicken on baking sheet coated with nonstickcooking spray. Bake chicken for 15-18 minutes, turning once, until chicken is cooked to aninternal temperature of 160 degrees.While chicken is baking, heat low-fat marinara sauce in a small saucepan over a low heat.When chicken is cooked, transfer to four plates; spoon sauce over each chicken breast, andsprinkle the remaining parmesan cheese on top.Serves 4
Per Serving:
Calories 349, Calories from Fat 72, Total Fat 7.1g (sat 3.1g), Cholesterol92mg, Sodium 532mg, Carbohydrate 25.6g, Fiber 1.4g, Protein 43g
Barbecued chicken
It's easy to make your own barbecue sauce for these barbecued chicken breasts. Youprobably have the ingredients in your pantry. Feel free to turn up the heat and add hotsauce.
Prep Time: 4 hours,Cook Time: 15 minutesIngredients:
•
1/3 cup ketchup
•
1 tbsp cider vinegar
•
1 tbsp brown sugar
•
2 tbsp Worcestershire sauce
•
1 tbsp chili powder
•
4 boneless, skinless chicken breasts
Preparation:
Combine ketchup, cider vinegar, brown sugar, Worcestershire sauce and chili powder. Placechicken breasts in a large resealable plastic bag. Pour barbecue sauce into bag and coverchicken with it. Marinate for 4-6 hours.Preheat grill or broiler. Spray grill with high-temperature nonstick cooking spray beforeheating; or spray broiler rack while broiler is heating.
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