Nutritional Figures per Serving Calories 286. Protein 37 grams. Carbohydrate 4 grams. Fat 13 grams. Cholesterol 90 mg. Sodium 201 mg.
CHICKEN VERONIQUEServes 4 Any recipe with the name Veronique will have grapes in it. When buying grapes at the supermarket, you can tell how fresh they are by how green and pliable the stem is. Another way of telling is to give the bunch a quick shake. If it's fresh, none of the individual grapes should fall from the bunch. I should warn you, though, that shaking the bunch will not do anything for your popularity with the store's produce manager. 4 skinless, boneless chicken breast halves or 1 thin sliced boneless roaster breast 1/2 lemon Ground pepper 1 tablespoon unsalted margarine 1-1/2 teaspoons cornstarch 1/2 cup low-sodium chicken broth 1/4 cup dry white wine 1 cup seedless green grapes, halved Remove and discard any visible fat. Butterfly breast halves to make scaloppine. Skip the previous step if you are using thin sliced boneless roaster breasts. Rub with lemon and sprinkle lightly with pepper. In large skillet over medium heat, melt margarine. Add scaloppine, in batches if necessary, so that they do not touch. Saute 4 minutes, turning once, until chicken is lightly browned on both sides and just cooked through. Remove from skillet; keep warm. In small bowl, stir together cornstarch, broth and wine until smooth; add to skillet. Over medium heat, bring to boil; boil 1 minute, stirring constantly. Stir in grapes until heated through. To serve, spoon grapes and sauce over chicken.
Nutritional Figures Per Serving Calories 233. Protein 36 grams. Carbohydrate 9 grams. Fat 5 grams. Cholesterol 90 mg. Sodium 87 mg.
CHICKEN BREASTS WITH VEGETABLESServes 4 Whenever possible, choose crisp, fresh vegetables over their canned or frozen counterparts. Fresh vegetables have better color, flavor and texture. When using frozen or canned products, be sure to look for those with no salt added. This kind of nutritious, high vitamin, low calorie meal that features breast meat is a mainstay for Frank and me, and it has been for him for a long time. His grown daughter, Bev Nida, tells me that one of her childhood memories of Frank was that if he was late for dinner, ("and he always was"), everyone knew to save a chicken breast for him.
4 chicken breasts halves 2 tablespoons unsalted margarine 2 large carrots, cut into matchstick strips (1-1/2 cups) 2 ribs celery, cut into matchstick strips (1-1/2 cups) 1 green pepper, cut into matchstick strips (1 cup) 1 small shallot, minced 1 cut low-sodium chicken broth 1/8 teaspoon ground pepper 2 tablespoons water 1 tablespoon cornstarch Remove and discard skin and visible fat from chicken breasts. In large skillet over medium heat, melt margarine. Add chicken, cook 10 to 15 minutes, turning until browned on all sides. Remove chicken; drain on paper towels. Add carrot, celery, green pepper, and shallot; cook stirring constantly, 2 minutes. Remove vegetables; set aside. Stir in broth and pepper; add chicken. Reduce heat to low; cover and simmer 15 minutes or until chicken is cooked through. Remove breasts to serving plate; keep warm. In cup, stir together water and cornstarch until smooth; stir into skillet. Over medium heat, bring to boil; boil 1 minute, stirring constantly. Stir in vegetables ; cook until heated through. To serve, spoon vegetables over chicken. Nutritional Figures Per Serving
Calories 380. Protein 62 grams. Carbohydrate 9 grams. Fat 9 grams. Cholesterol 152 mg. Sodium 201 mg.
CHICKEN STROGANOFFServes 4 This is a 1990s version of a nineteenth-century Russian classic. By substituting plain, lowfat yogurt for sour cream, you're decreasing the calories in this recipe by 332 calories. 4 skinless, boneless chicken breast halves or 1 thin sliced boneless roaster breast 2 tablespoons vegetable oil, divided 2 medium onions, thinly sliced 1/2 pound mushrooms, thinly sliced (2 cups) 1 clove garlic, minced 1/2 cup low sodium chicken broth 1/8 teaspoon ground pepper 2 tablespoons water 1 tablespoon cornstarch 1 container (8-ounces) plain low-fat yogurt hot cooked noodles, cooked without salt Remove and discard visible fat from chicken; slice chicken in thin strips. In large skillet over medium heat, heat 1 tablespoon oil. Add onions; cook 2 minutes, stirring frequently. Add mushrooms; cook 3 minutes longer. Remove vegetables from skillet; set aside. Heat remaining oil in skillet. Add chicken and garlic; cook 3 minutes or until chicken turns white, stirring frequently. Return vegetables to skillet; add broth and pepper.
In cup, blend water and cornstarch; stir into skillet. Over medium heat, bring to a boil; boil 1 minute, stirring constantly. Remove from heat; stir in yogurt until well blended. Heat gently over low heat (do not boil). Serve over noodles.
Nutritional Figures Per Serving Calories 427. Protein 65 grams. Carbohydrate 13 grams. Fat 12 grams. Cholesterol 155 mg. Sodium 182 mg.
CITRUS-MARINATED CHICKEN WINGSServes 3 Taste tests show that the parts of the bird that get the most exercise, such as the wings, leg, and neck have the deepest flavor. The seasonings in this recipe bring out the wonderful flavor of wings. 10 chicken wings 3 tablespoons vegetable oil grated peel and juice of 1 lemon grated peel and juice of 1 orange 2 cloves garlic, minced 6 whole cloves 2 bay leaves Fold wing tips back to form triangles. Place wings in shallow baking pan. In small saucepan, stir together remaining ingredients and heat over medium heat 5 minutes. Pour mixture over wings. Cover; refrigerate several hours or overnight. Preheat oven to 400oF. Bake wings 30 minutes or until tender, basting occasionally.