Nutrition Figures per Serving Calories 514. Protein 48 grams. Fat 26 grams. Carbohydrate 20 grams. Sodium 144 mg. Cholesterol 145 mg.
MEDITERRANEAN CHICKEN BREASTSServes 4 Fresh garlic, stored in a cool, dry place will last about as long as a fresh onion. If the cloves start to sprout, you can still use them, but they won't be quite as flavorful. 4 chicken breast halves 1 to 2 tablespoons olive oil ground pepper to taste 1/2 cup dry red wine 4 fresh or canned plum tomatoes, seeded and coarsely chopped 2 garlic cloves, minced 1/2 teaspoon dried basil 1/2 teaspoon dried marjoram 1/2 cup pitted black olives, cut in half 1/4 cup minced, fresh parsley Remove skin from chicken breasts. In a large skillet, over medium heat, heat 1 tablespoon oil. Add chicken breasts and cook for 5 minutes until golden, turning once. Add more oil if necessary. Stir in wine, tomatoes, garlic, basil and marjoram; bring to a boil. Reduce heat to low; cover and simmer 20 to 25 minutes or until chicken is almost cooked through. Uncover; increase heat to medium- high and cook 5 minutes longer or until liquid is reduced by one-third. Stir in olives and parsley; heat through.
Nutrition Figures per Serving Calories 480. Protein 48 grams. Fat 30 grams. Carbohydrate 4 grams. Sodium 276 mg. Cholesterol 145 mg.
INDONESIAN CHICKEN KEBOBS WITH CURRIED YOGURT DIP Serves 4 You can use bottled lime juice in this recipe, but it lacks the spark that fresh lime juice has. Also, you can lower the sodium content still further by using light soy sauce. 2 tablespoons fresh lime juice 2 tablespoons soy sauce 1 tablespoon vegetable oil 1 teaspoon brown or white sugar 1 garlic clove, crushed 4 boneless, skinless chicken breast halves 1 cup plain lowfat yogurt 1/4 cup chopped scallions 1 tablespoon curry powder 1 teaspoon oriental sesame oil, optional
In a shallow bowl, combine lime juice, soy sauce, vegetable oil, sugar and garlic; mix well. Add chicken, turning to coat with marinade. Cover and refrigerate 1 hour.
Meanwhile, in small bowl, combine yogurt, scallions, curry powder and sesame oil. Cover and refrigerate until ready to use.
Remove chicken from marinade and cut into 3/4-inch cubes; reserve marinade. On each of 10 to 12 skewers, thread 4 to 5 chicken cubes. Preheat broiler. Place skewers in broiler pan; broil 4 inches from heat source 8 to 10 minutes until cooked through, turning once and brushing occasionally with marinade. Serve kebobs with curried yogurt dip.
Nutrition Figures per Serving Calories 234. Protein 35 grams. Fat 6 grams. Carbohydrate 8 grams. Sodium 645 grams. Cholesterol 82 mg.
POACHED CHICKEN IN CREAMY LEMON SAUCEServes 4 I'm fond of this recipe because the texture is creamy and it doesn't use cream. 4 boneless, skinless, chicken breast halves 1/4 teaspoon ground pepper 1/2 cup chicken broth 1/4 cup white wine 2 tablespoons lemon juice 1 teaspoon grated lemon peel 1 cup lowfat milk 1-1/2 tablespoons cornstarch 1 tablespoon Dijon mustard 2 tablespoons minced, fresh parsley, optional
Season chicken with pepper. In a large, deep skillet over medium-high heat, combine broth, wine, lemon juice and lemon peel; bring to a boil. Add chicken; reduce heat to medium-low. Cover and simmer 12 to 15 minutes or until chicken is cooked through. Transfer chicken to a warm serving plate and keep warm. In a small bowl, blend milk, cornstarch and mustard until smooth; stir into simmering liquid in skillet. Increase heat to medium; cook until mixture boils and thickens, stirring constantly. Return chicken to skillet; coat well with sauce. Sprinkle with parsley, if desired.