I found this in the Mr. Food cookbook I have in my Living Cookbook software. The original recipe calls for 2 pounds of chicken, but I only made 1, so I've cut the recipe in half.
5 oz (1/2 can) condensed beef broth (which I did not have so I used chicken broth)
1/8 cup ketchup
1/8 cup honey
1/8 cup soy sauce
2 gloves garlic, minced
a few drops of red food coloring (optional)
1 pound boneless skinless chicken thighs, cut in strips
1. Combine all ingredients and marinate in refrigerator (4 hours to overnight).
2. Preheat oven to 450 degrees. Line a rimmed baking sheet with aluminum foil. Place chicken strips on sheet and discard remaining marinade.
3. Bake for 10 minutes, then turn the chicken over and continue cooking 8-10 minutes, or until the chicken is no longer pink in the middle and appears glazed.
Makes 6 servings. I don't have nutritional information for this because the software gave me a number that seemed really low, but I'm too lazy to calculate with Sparkrecipes.com. I don't know what the deal is - all my ingredients are properly linked but really, 40 calories per serving? So I don't know.
What I do know is, it was really, really good. My son loved it, my husband loved it, I loved it. I am going to look for concentrated beef broth, because they didn't really get a glaze on them. They were really flavorful, but I will marinate them overnight next time, instead of the 11 hours I did today.
Showing posts with label chicken. Show all posts
Showing posts with label chicken. Show all posts
Thursday, July 8, 2010
Sunday, May 16, 2010
Orange Honey Chicken - Recipe
I found this one on the Beachbody web site.
4 boneless, skinless chicken breasts (about 1 pound)
2 Tbsp. honey
1 Tbsp. orange juice
1 Tbsp. ground cumin
1 Tbsp. garlic, minced
Salt and pepper to taste
1. Preheat oven to broil.
2. Mix honey, orange juice, cumin, garlic, salt, and pepper. Coat chicken breasts with mixture. Set some mixture aside.
3. Broil chicken about 4 minutes per side, brushing twice with remaining mixture. (Four minutes, my butt. More like 10 minutes per side. Maybe I should have pounded the chicken thinner.)
Makes 4 servings, each with 160 calories, 1.4 g fat, 9.8 g carbs (0.1 fiber), 26.1 g protein - 3 WW/Core+1 (negligible, but +1 to be safe).
4 boneless, skinless chicken breasts (about 1 pound)
2 Tbsp. honey
1 Tbsp. orange juice
1 Tbsp. ground cumin
1 Tbsp. garlic, minced
Salt and pepper to taste
1. Preheat oven to broil.
2. Mix honey, orange juice, cumin, garlic, salt, and pepper. Coat chicken breasts with mixture. Set some mixture aside.
3. Broil chicken about 4 minutes per side, brushing twice with remaining mixture. (Four minutes, my butt. More like 10 minutes per side. Maybe I should have pounded the chicken thinner.)
Makes 4 servings, each with 160 calories, 1.4 g fat, 9.8 g carbs (0.1 fiber), 26.1 g protein - 3 WW/Core+1 (negligible, but +1 to be safe).
Wednesday, May 5, 2010
Mexican Chicken Casserole - Recipe
I'm sure there's a recipe out there somewhere for this, but this is what I threw together in honor of Cinco De Mayo!
10-12 oz cooked chicken, cut into bite size pieces (I used the dark meat from a whole chicken I roasted)
1 15-oz can black beans,drained & rinsed
1 15-oz can whole kernel corn, drained
2 oz onion, chopped
2 cloves garlic, minced
2 tsp olive oil
salt & pepper to taste
16 oz salsa
4 oz mozzarella cheese, shredded or diced
1. Preheat oven to 350 degrees.
2. Sautee the onion and garlic in olive oil.
3. Mix all ingredients, except for cheese, in a casserole dish. Sprinkle cheese over top. Bake for 25-30 minutes, or until cheese is bubbly.
This makes 8 servings, each with 213.6 calories, 6.2 g fat, 22.5 g carbs (3.9 g fiber), 16.3 g protein - 4 WW/Core+1
10-12 oz cooked chicken, cut into bite size pieces (I used the dark meat from a whole chicken I roasted)
1 15-oz can black beans,drained & rinsed
1 15-oz can whole kernel corn, drained
2 oz onion, chopped
2 cloves garlic, minced
2 tsp olive oil
salt & pepper to taste
16 oz salsa
4 oz mozzarella cheese, shredded or diced
1. Preheat oven to 350 degrees.
2. Sautee the onion and garlic in olive oil.
3. Mix all ingredients, except for cheese, in a casserole dish. Sprinkle cheese over top. Bake for 25-30 minutes, or until cheese is bubbly.
This makes 8 servings, each with 213.6 calories, 6.2 g fat, 22.5 g carbs (3.9 g fiber), 16.3 g protein - 4 WW/Core+1
Sunday, March 7, 2010
Lemon-Mustard Chicken - Recipe
This is from page 421 of the Better Homes & Gardens Cookbook, 75th Anniversary Edition.
2 1/2 - 3 pounds meaty chicken pieces (I used boneless, skinless thighs)
2 tbs canola or extra virgin olive oil
1 tbs Dijon mustard
1 tbs lemon juice
1 1/2 tsp lemon pepper seasoning
1 tsp dried oregano or basil
1/8 tsp ground red pepper
1. Skin chicken. Place chicken pieces, bone side up, on the unheated rack of a broiler pan. Broil 4-5 inches from the heat about 20 minutes or until light brown.
2. Meanwhile, in a bowl, stir together oil, mustard, lemon juice, and seasonings. Brush the mustard mixture onto chicken. Turn chicken and brush on remaining mixture. Broil for 5-15 minutes more or until chicken is no longer pink.
I didn't run the numbers for this because it will depend a bit on what part of the chicken you use. It's all Core though!
2 1/2 - 3 pounds meaty chicken pieces (I used boneless, skinless thighs)
2 tbs canola or extra virgin olive oil
1 tbs Dijon mustard
1 tbs lemon juice
1 1/2 tsp lemon pepper seasoning
1 tsp dried oregano or basil
1/8 tsp ground red pepper
1. Skin chicken. Place chicken pieces, bone side up, on the unheated rack of a broiler pan. Broil 4-5 inches from the heat about 20 minutes or until light brown.
2. Meanwhile, in a bowl, stir together oil, mustard, lemon juice, and seasonings. Brush the mustard mixture onto chicken. Turn chicken and brush on remaining mixture. Broil for 5-15 minutes more or until chicken is no longer pink.
I didn't run the numbers for this because it will depend a bit on what part of the chicken you use. It's all Core though!
Thursday, February 18, 2010
General Tso's Chicken with Chinese Bulgur - Recipe
Here, I've slightly modified two different recipes to meet my needs (meaning, to use what I had onhand, because I was too lazy to go to the store): Weight Watchers General Tso's Chicken and Chinese Bulgur.
My guys really liked this recipe. My husband said it's a keeper, and 5-year old Picky McPickerson ate every bite!
General Tso's Chicken:
3/4 cup vegetable broth
1 1/2 tbs cornstarch
2 tbs sugar
2 tbs soy sauce
1 tbs rice vinegar
1/2 tsp ground ginger
2 tsp sesame oil
2 scallions, chopped
2 cloves garlic, minced
1/2-1 tsp red pepper flakes
1 pound boneless skinless chicken thighs, cut into 1 1/2 inch pieces
2 cups cooked broccoli florets
1. Whisk together the first 6 ingredients and set aside.
2. Heat oil in pan over medium-high heat. Cook scallions, garlic, and pepper flakes for about 2 minutes. Add the chicken and brown on all sides.
3. Add sauce mixture and simmer until the sauce is thick and the chicken is cooked through. Stir in cooked broccoli florets.
4. Serve over Chinese Bulgur.
Chinese Bulgur
1 cup dry bulgur
1/2 tsp salt
1 3/4 cup boiling vegetable broth
2 tsp toasted sesame oil
1/8 tsp ground ginger
2 cloves garlic, minced
1/2 cup scallions, chopped
4 oz jicama, sliced to the size of water chestnuts
1 1/2 tbs soy sauce
1/8 tsp pepper
1. Mix bulgur and salt in a bowl. Pour boiling broth over the bulgur. Cover and let stand about 25 minutes, or until all of the broth is absorbed. It took a lot longer than 25 minutes - I ended up finishing it in the pan with the rest of the ingredients. This was the first time I have ever made bulgur, so I had no idea what I was doing.
2. Heat oil in a non-stick pan and cook ginger, garlic, and scallions about 1 minute.
3. Stir in the remaining ingredients (including the bulgur) and cook, stirring gently, about 3 minutes, until hot.
The numbers for the chicken dish only:
213.4 calories, 4.7 g fat, 18.2 g carbs (2.9 g fiber), 24.6 g protein. 4 WW points/Core+1 (for sugar & oil)
The numbers for the bulgur dish only:
166.4 calories, 2.8 g fat, 32.2 g carbs (8.2 g fiber), 5.2 g protein. 3 WW points/Core friendly
My guys really liked this recipe. My husband said it's a keeper, and 5-year old Picky McPickerson ate every bite!
General Tso's Chicken:
3/4 cup vegetable broth
1 1/2 tbs cornstarch
2 tbs sugar
2 tbs soy sauce
1 tbs rice vinegar
1/2 tsp ground ginger
2 tsp sesame oil
2 scallions, chopped
2 cloves garlic, minced
1/2-1 tsp red pepper flakes
1 pound boneless skinless chicken thighs, cut into 1 1/2 inch pieces
2 cups cooked broccoli florets
1. Whisk together the first 6 ingredients and set aside.
2. Heat oil in pan over medium-high heat. Cook scallions, garlic, and pepper flakes for about 2 minutes. Add the chicken and brown on all sides.
3. Add sauce mixture and simmer until the sauce is thick and the chicken is cooked through. Stir in cooked broccoli florets.
4. Serve over Chinese Bulgur.
Chinese Bulgur
1 cup dry bulgur
1/2 tsp salt
1 3/4 cup boiling vegetable broth
2 tsp toasted sesame oil
1/8 tsp ground ginger
2 cloves garlic, minced
1/2 cup scallions, chopped
4 oz jicama, sliced to the size of water chestnuts
1 1/2 tbs soy sauce
1/8 tsp pepper
1. Mix bulgur and salt in a bowl. Pour boiling broth over the bulgur. Cover and let stand about 25 minutes, or until all of the broth is absorbed. It took a lot longer than 25 minutes - I ended up finishing it in the pan with the rest of the ingredients. This was the first time I have ever made bulgur, so I had no idea what I was doing.
2. Heat oil in a non-stick pan and cook ginger, garlic, and scallions about 1 minute.
3. Stir in the remaining ingredients (including the bulgur) and cook, stirring gently, about 3 minutes, until hot.
The numbers for the chicken dish only:
213.4 calories, 4.7 g fat, 18.2 g carbs (2.9 g fiber), 24.6 g protein. 4 WW points/Core+1 (for sugar & oil)
The numbers for the bulgur dish only:
166.4 calories, 2.8 g fat, 32.2 g carbs (8.2 g fiber), 5.2 g protein. 3 WW points/Core friendly
Saturday, January 30, 2010
Mexican Chicken & Corn Soup - Recipe
I am pulling from 3 different recipes here.
12 oz cooked chicken, chopped up (I used all dark meat from a roasted chicken)
2 tsp oil (I used extra virgin olive oil)
2 cup skim milk
2 oz light cream cheese, softened and cubed
1 tsp cumin
1 tsp dried oregano
1 medium tomato, diced
1 tsp chipotle peppers in adobo sauce (optional, for heat)
2 cups fresh or frozen corn (you can pre-cook this if you want)
salt and pepper to taste
1. In a good sized stock pot, sautee the onion and garlic in oil until tender.
2. Add water with bouillon and milk. Add cream cheese and stir until melted. Stir in cumin, oregano, chipotle peppers, and tomato. Add salt and pepper.
3. Add corn and chicken. Heat until chicken is warm and corn is cooked through.
Makes 4-6 servings.
Using the numbers from my labels and SparkPeople.com's nutritional database, I got the following for 4 servings:
290 calories, 9.6 g fat, 26.8 g carbs (1.8 g fiber), 24.5 g protein, 6 WW points/Core+1
This was pretty darn good, with just enough spice. I'll make it again, but I might try to thicken the broth up a bit with cornstarch.
12 oz cooked chicken, chopped up (I used all dark meat from a roasted chicken)
2 tsp oil (I used extra virgin olive oil)
1/2 cup onion, chopped
1 clove garlic, minced
2 cubes chicken bouillon, dissolved in 1 cup hot water2 cup skim milk
2 oz light cream cheese, softened and cubed
1 tsp cumin
1 tsp dried oregano
1 medium tomato, diced
1 tsp chipotle peppers in adobo sauce (optional, for heat)
2 cups fresh or frozen corn (you can pre-cook this if you want)
salt and pepper to taste
1. In a good sized stock pot, sautee the onion and garlic in oil until tender.
2. Add water with bouillon and milk. Add cream cheese and stir until melted. Stir in cumin, oregano, chipotle peppers, and tomato. Add salt and pepper.
3. Add corn and chicken. Heat until chicken is warm and corn is cooked through.
Makes 4-6 servings.
Using the numbers from my labels and SparkPeople.com's nutritional database, I got the following for 4 servings:
290 calories, 9.6 g fat, 26.8 g carbs (1.8 g fiber), 24.5 g protein, 6 WW points/Core+1
This was pretty darn good, with just enough spice. I'll make it again, but I might try to thicken the broth up a bit with cornstarch.
Sunday, January 3, 2010
Creamy Garlic Chicken & Pasta - Recipe
My first official recipe in the "make one new recipe per week" challenge is a spin on the Creamy Noodle Soup for the Sick that my good friend Peaches posted on her blog. Her recipe is richer than I can have right now, so I've tried to lighten it up a bit.
6 oz cooked chicken breast, chopped or shredded
4 oz uncooked whole wheat pasta, cooked according to directions and drained
1/2 cup milk
2 cups chicken or vegetable broth
1 clove garlic, minced
1 tbs flour or 1/2 tbs cornstarch
8 oz frozen vegetables (I used mixed vegetables - carrots, peas, green peppers & corn) - you can warm these beforehand or throw them in with the stock.
1. Heat your broth and add the garlic. When is begins to simmer, stir in the milk. Slowly add the flour until it's dissolved. If you're using cornstarch, wait until after the next step to add it.
2. Add your vegetables and heat until your vegetables are warm.
3. If you're using cornstarch, mix it with a little bit of water before
stirring it into the liquid. Continue heating and stirring until the
desired thickness is reached.
4. Stir in cooked pasta and chicken. Add salt and pepper to taste.
6 oz cooked chicken breast, chopped or shredded
4 oz uncooked whole wheat pasta, cooked according to directions and drained
1/2 cup milk
2 cups chicken or vegetable broth
1 clove garlic, minced
1 tbs flour or 1/2 tbs cornstarch
8 oz frozen vegetables (I used mixed vegetables - carrots, peas, green peppers & corn) - you can warm these beforehand or throw them in with the stock.
1. Heat your broth and add the garlic. When is begins to simmer, stir in the milk. Slowly add the flour until it's dissolved. If you're using cornstarch, wait until after the next step to add it.
2. Add your vegetables and heat until your vegetables are warm.
3. If you're using cornstarch, mix it with a little bit of water before
stirring it into the liquid. Continue heating and stirring until the
desired thickness is reached.
4. Stir in cooked pasta and chicken. Add salt and pepper to taste.
This makes 2 servings, but could easily be made into 4, or even 6 if more vegetables are added.
I'll come back and add nutritional information as soon as I get my recipe software up and running.
Saturday, November 22, 2008
Chicken Tortilla Soup - Recipe
This is something I just threw together based on similar recipes I've read on the Internet. It's really filling.
Chicken Tortilla Soup - 1 serving
Mix the following in a sauce pan and heat:
1 cooked chicken breast, cut into bite sized pieces
1 cup chicken broth
60 g (1/4 cup) salsa
28 g (1/4 cup) shredded cheese
Pour into bowl.
Top with:
30 g (2 tbs) low fat sour cream
1 low carb tortilla, warmed in oven until a little crisp, cut into 8 pieces [I kept these on the side and just dipped them in the soup]
Chicken Tortilla Soup - 1 serving
Mix the following in a sauce pan and heat:
1 cooked chicken breast, cut into bite sized pieces
1 cup chicken broth
60 g (1/4 cup) salsa
28 g (1/4 cup) shredded cheese
Pour into bowl.
Top with:
30 g (2 tbs) low fat sour cream
1 low carb tortilla, warmed in oven until a little crisp, cut into 8 pieces [I kept these on the side and just dipped them in the soup]
Tuesday, December 18, 2007
Jalapeno Chicken Recipe
This is what I'm having for dinner tonight. I used to make it all the time when I was on Atkins. I'm feeling nostalgic and my current philosophy is to not deprive myself (hence the resolution to work on portion control).
1 boneless/skinless chicken breast
1 tbs cream cheese (regular, low fat, nonfat - whatever floats your boat)
3-4 slices jalapeno rings (or just chopped/minced - to taste)
2 slices turkey bacon
Butterfly the chicken, or pound it thin. Spread cream cheese in the center, topped with jalapeno. Fold or roll chicken and wrap in bacon. Secure bacon with toothpicks. Bake at 350F until chicken is done.
1 boneless/skinless chicken breast
1 tbs cream cheese (regular, low fat, nonfat - whatever floats your boat)
3-4 slices jalapeno rings (or just chopped/minced - to taste)
2 slices turkey bacon
Butterfly the chicken, or pound it thin. Spread cream cheese in the center, topped with jalapeno. Fold or roll chicken and wrap in bacon. Secure bacon with toothpicks. Bake at 350F until chicken is done.
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