We are busy ladies and let's face it we like food, especially good food. You can get boneless skinless chicken breast or tenders and marinate, grill, and have enough for these recipes. Better to cook once and eat off that one large batch several times. Helps keep your meal plan going and keeps you on track even on the busiest of days.
This is taken from Todd Wilbur book Top Secret Recipes LITE Applebee's Low-Fat Blackened Chicken Salad
Dressing 1/4 c fat-free mayonnaise 1/4 c Grey Poupon Dijon Mustard 1 T prepared mustard 1/4 c honey 1 T white vinegar 1/8 t paprika
Chicken Marinade 1 c water 4 T lime juice 2 T soy sauce 1/2 T Worcestershire Sauce
2 chicken breasts
Cajun Spice Blend 1/2 t salt 1 t sugar 1 t paprika 1 t onion powder 1 t black pepper 1/2 t garlic powder 1/2 t cayenne pepper 1/2 t white pepper
1/2 T butter
Salad 8 c chopped iceberg lettuce 1/2 c shredded red cabbage 1/2 c shredded carrot 1/2 c shredded fat-free mozzarella cheese 1/2 c shredded fat free cheddar cheese 1 hard boiled egg white, diced 1 large tomato diced
1. Make the dressing by first combining the mayo with the mustard in a small bow. Whisk thoroughly until the ingredients are well combined. Mix in the hone, then the vinegar and paprika. Store the dressing in a covered container in the refrigerator until the salad is ready. 2. Combine the water, lime juice, soy sauce in a medium bowl, and stir. Add the chicken fillets to the marinade, cover the bowl, and keep it in the refrigerator for several hours. Marinate the chicken overnight, if you've got the time. 3. When the chicken is well marinated, preheat a frying pan or skillet (an iron skillet if you've got it) over medium/high heat. Also preheat your barbecue gill to medium/high heat. 4. Combine the spices for the cajun spice blend in a small bowl. Sprinkle a teaspoon of the spice blend over one side of each chicken fillet. Cover the entire top surface of the chicken with an even coating of the spice blend. 5. Melt the butter in the hot pan, then sauté the chicken fillets for 2 or 3 minutes on the side with the spices. While the first side cooks, sprinkle another teaspoon of spice over the top of each chicken breast, coating that side as you did the other. Flip the chicken over, and sauté for another 2 to 3 minutes. The surface of the chicken should end up with a charred-looking black coating. 6. Finish the chicken off on your barbecue grill. Grill each brest on both sides for 2 to 3 minutes, or until done. 7. While the chicken is cooking, prepare the salad by splitting he lettuce into two large bowls. Toss in the red cabbage and carrots. Mix the cheeses together, then top the salad with the cheese blend and hard-boiled egg white. Sprinkle half of the diced tomato over each salad. 8 Slice the chicken breast crosswise to 1/2 inch thick pieces. Spread the chicken over the top of the salads and serve immediately with the chicken on the side. Serving size-one salad Total servings-2 Calories(per serving)-420 Fat(per serving)-7g
Chili's Guiltless Grill Guiltless Pasta Primavera
Chicken Marinade 1 c water 1/4 c pineapple juice 1 T soy sauce 1/2 t salt 1/4 t liquid smoke 1/4 t onion powder dash garlic powder
2 chicken breasts
Sauce 2 15-oz cans tomato sauce 1 1/2 c water 1/2 c diced onion 2 cloves garlic, minced 1 tomato diced 1 T dried parsley 1 T brown sugar 2 t lemon juice 2 t red wine vinegar 1 t dried basil 1 t dried oregano 1/2 t salt 1/4 pepper
1 lb package penne pasta 4 qts. water
1 summer squash, sliced 1 zucchini, sliced 1 slice read onion, halved and separated 1/4 red bell pepper, seeded and sliced 1/4 green bell pepper, seeded and sliced salt pepper
1. prepare the chicken marinade by combining the marinade ingredients in a medium bow. Add the chicken beasts fillets to the marinade, cover, and refrigerate for 24 hours. If you're in a hurry, you can get by with a minimum 4 hour's marinating time, although the flavors will not be as intense. 2. When the chicken is marinated, prepared the sauce by combining all of the ingredients in a large saucepan over high heat. Bring the sauce to a boil, then reduce the heat to low and simmer for 1 to 1 1/2 hours or until the diced tomato is soft, the onions are translucent, and the sauce thickens. 3. About 20 min before the sauce is done, prepare the penne pasta by bringing the 4 qts of water to a boil. Dump the penne into the water, stir, and cook for 11 to 15 minutes or until is is al dente, or tender but not soft. Drain. 4. As the pasta cooks, grill the chicken fillets on a preheated barbecue or indoor grill set to a high temperature for 4 to 7 minutes per side or until done. 5. As the pasta and chicken cooks, steam the veggies in a stem basket over boiling water or in a steamer for 8 to 10 min or until tender. Salt and pepper the veggies to taste. 6. Build the dish by arranging half of the pasta on a plate. distribute sauce over the top. Slice a chicken fillet into bite-size pieces and arrange over the top of the pasta. Repeat for the second serving. Serving-1 dinner size portion total servings-2 Calories 1200 fat 15g ***with this recipe you can add substitute what you like. Use whole wheat pasta, or angel hair, or any other pasta. You can half it. I think one serving is too much for one person. That is a half a pound of pasta but it would be filling with the protein and the veggies. You could sauté the veggies instead of steaming. Take a basic recipe and make it adapt to your tastes.
Marinade 1 c water 1/4 c pineapple juice 1 T soy sauce 1/2 t salt 1/4 t liquid smoke 1/4 t onion powder dash garlic powder
Fat-Free Honey Mustard Dressing 2 T Grey Poupon Dijon mustard 2 T hone 1 T fat-free mayo 2 t vinegar
4 whole wheat hamburger guns 4 large tomato slices 1 c shredded lettuce
1. Prepare the chicken marinade by combining the marinade ingredients in a medium bowl. Add the chicken fillets, cover, and refrigerate for several hours. Overnight even better. 2. When the chicken has marinated, cook the fillets on a pre-heated barbecue or indoor grill set to a high temperature for 4 to 7 minutes per side or until done. 3. While the chicken is grilling, make the fat-free dressing by mixing together the dressing ingredients in a small bowl. 4. Build each sandwich by fist stacking 1/4 of the lettuce on the bottom hamburger bun. 5. Stack the tomato slice on the lettuce. 6. Stack the chicken fillet on the tomato. 7. Cover each sandwich with the top bun and serve with the fat-free hone mustard dressing on the side. Serving size-1 sandwich Total servings-4 Calories-378 Fat-8g ***again you can make these and take for your lunch just heat the chicken and add the ingredients to the bun and enjoy
If you don't have an outdoor grill an indoor one is wonderful. We use ours a lot. The George Foreman's grills are also great, as is a grill pan. You could sauté them in a skillet with Pam.
If you take the chicken breasts and place 2 in a gallon bag and pound them flat they cook very quickly. Use a meat mallet, rolling pin, or even a can of veggies to pound them out.
If you grill several pieces of chicken you can use freeze 1 or 2 pieces in small freezer bags to take down as you need them.
Jan native Texas girl
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