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Asparagus Chicken and Almonds
Per serving: calories 286, fat 9.2g, 29% calories from fat, cholesterol 66mg, protein 33.3g, carbohydrates 18.6g, fiber 6.0g, sugar 4.6g, sodium 1134mg, diet points 5.8.
Prep: 10 min, Cook: 15 min.
1 lb. boneless chicken breasts, cut in thin strips
1 Tbs. oil
1 tsp. ginger
1/4 cup blanched almonds
2 cups frozen stir-fry vegetables, thawed
1/2 cup chicken stock
1 Tbs. sherry
3 Tbs. soy sauce
1 Tbs. cornstarch
3/4 lb. canned asparagus pieces, drained
Heat oil in a heavy nonstick skillet or wok over medium high heat. Sauté chicken 3-5 minutes until golden. Stir in ginger, almonds and vegetables and stir fry another 3-4 minutes. Combine stock, sherry, soy sauce and cornstarch in a bowl. Stir into skillet until bubbling. Fold in asparagus, reheat and serve immediately.
Cajun Grilled Chicken Breasts
Per serving: calories 224, fat 4.6g, 19% calories from fat, cholesterol 106mg, protein 42.2g, carbohydrates 0.6g, fiber 0.1g, sugar 0.0g, sodium 356mg, diet points 5.3.
Prep: 5 min, Cook: 10 min.
4 boneless chicken breast halves
2 tsp. olive oil
2 tsp. Cajun blended spice mix
1 Tbs. parsley, chopped
Prepare grill or broiler. Place chicken between 2 sheets of plastic wrap and pound lightly with a mallet or other heavy flat object to flatten slightly. Brush both sides of chicken with oil and sprinkle with spice. Grill or broil 4-6 minutes per side 5 inches from heat source until cooked through. Serve sprinkled with parsley.
Chili Citrus Chicken Breasts
Per serving: calories 242, fat 2.3g, 9% calories from fat, cholesterol 106mg, protein 42.7g, carbohydrates 10.3g, fiber 0.3g, sugar 9.3g, sodium 120mg, diet points 5.5.
Prep: 10 min, Marinate: 6:00, Cook: 35 min.
4 boneless and skinless chicken breast halves
1/3 cup orange juice concentrate, thawed
2-3/4 tsp. chili sauce
3/4 tsp. lemon zest
1/4 tsp. lime zest
2-3/4 tsp. lime juice
2-3/4 tsp. balsamic or malt vinegar
1/4 tsp. dried thyme leaves
3/4 tsp. cornflour
Prepare barbecue or grill. Bring large saucepan of water to a boil. Add chicken and boil 5 minutes, uncovered. Drain. Using a sharp knife, make 4-5 deep cuts in each piece of chicken and arrange in a deep dish. Combine remaining ingredients, except cornflour, in a bowl. Pour over chicken, cover and marinate overnight.
Remove chicken and reserve marinade. Cook chicken on barbecue or grill for about 15 minutes, or until thoroughly cooked, turning occasionally. Meanwhile, combine cornflour and reserved marinade in a saucepan over high heat, stirring until sauce boils and thickens. Serve sauce over chicken.
I've tried these myself and they're geat! I hope you like'em!
Per serving: calories 286, fat 9.2g, 29% calories from fat, cholesterol 66mg, protein 33.3g, carbohydrates 18.6g, fiber 6.0g, sugar 4.6g, sodium 1134mg, diet points 5.8.
Prep: 10 min, Cook: 15 min.
1 lb. boneless chicken breasts, cut in thin strips
1 Tbs. oil
1 tsp. ginger
1/4 cup blanched almonds
2 cups frozen stir-fry vegetables, thawed
1/2 cup chicken stock
1 Tbs. sherry
3 Tbs. soy sauce
1 Tbs. cornstarch
3/4 lb. canned asparagus pieces, drained
Heat oil in a heavy nonstick skillet or wok over medium high heat. Sauté chicken 3-5 minutes until golden. Stir in ginger, almonds and vegetables and stir fry another 3-4 minutes. Combine stock, sherry, soy sauce and cornstarch in a bowl. Stir into skillet until bubbling. Fold in asparagus, reheat and serve immediately.
Cajun Grilled Chicken Breasts
Per serving: calories 224, fat 4.6g, 19% calories from fat, cholesterol 106mg, protein 42.2g, carbohydrates 0.6g, fiber 0.1g, sugar 0.0g, sodium 356mg, diet points 5.3.
Prep: 5 min, Cook: 10 min.
4 boneless chicken breast halves
2 tsp. olive oil
2 tsp. Cajun blended spice mix
1 Tbs. parsley, chopped
Prepare grill or broiler. Place chicken between 2 sheets of plastic wrap and pound lightly with a mallet or other heavy flat object to flatten slightly. Brush both sides of chicken with oil and sprinkle with spice. Grill or broil 4-6 minutes per side 5 inches from heat source until cooked through. Serve sprinkled with parsley.
Chili Citrus Chicken Breasts
Per serving: calories 242, fat 2.3g, 9% calories from fat, cholesterol 106mg, protein 42.7g, carbohydrates 10.3g, fiber 0.3g, sugar 9.3g, sodium 120mg, diet points 5.5.
Prep: 10 min, Marinate: 6:00, Cook: 35 min.
4 boneless and skinless chicken breast halves
1/3 cup orange juice concentrate, thawed
2-3/4 tsp. chili sauce
3/4 tsp. lemon zest
1/4 tsp. lime zest
2-3/4 tsp. lime juice
2-3/4 tsp. balsamic or malt vinegar
1/4 tsp. dried thyme leaves
3/4 tsp. cornflour
Prepare barbecue or grill. Bring large saucepan of water to a boil. Add chicken and boil 5 minutes, uncovered. Drain. Using a sharp knife, make 4-5 deep cuts in each piece of chicken and arrange in a deep dish. Combine remaining ingredients, except cornflour, in a bowl. Pour over chicken, cover and marinate overnight.
Remove chicken and reserve marinade. Cook chicken on barbecue or grill for about 15 minutes, or until thoroughly cooked, turning occasionally. Meanwhile, combine cornflour and reserved marinade in a saucepan over high heat, stirring until sauce boils and thickens. Serve sauce over chicken.
I've tried these myself and they're geat! I hope you like'em!
