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Recipes
Chicken Milanese with Spring Greens
By jenknoll
Nutritional Information Calories: 402 Fat: 15
- 3/4 teaspoon fresh lemon juice
- 3/4 teaspoon white wine vinegar
- 1/2 teaspoon minced shallots
- 1/4 teaspoon kosher salt, divided
- Dash of sugar
- 2 (6-ounce) skinless, boneless chicken breasts
- 1/3 cup dry breadcrumbs
- 2 tablespoons grated Parmigiano-Reggiano
- 2 tablespoons all-purpose flour
- 1 egg white, lightly beaten
- 1/4 teaspoon black pepper, divided
- 5 teaspoons olive oil, divided
- 2 cups packed spring mix salad greens
- 2 lemon wedges
Herbed Chicken Parmesan
By jenknoll
Calories: 308 (30% from fat) Fat: 10
- 1/3 cup (1 1/2 ounces) grated fresh Parmesan cheese, divided
- 1/4 cup dry breadcrumbs
- 1 tablespoon minced fresh parsley
- 1/2 teaspoon dried basil
- 1/4 teaspoon salt, divided
- 1 large egg white, lightly beaten
- 1 pound chicken breast tenders
- 1 tablespoon butter
- 1 1/2 cups bottled fat-free tomato-basil pasta sauce (such as Muir Glen Organic)
- 2 teaspoons balsamic vinegar
- 1/4 teaspoon black pepper
- 1/3 cup (1 1/2 ounces) shredded provolone cheese
Orzo Salad with Spicy Buttermilk Dressing
By jenknoll
Calories: 424 Fat: 15.3g Saturated fat: 2
- 1 cup uncooked orzo
- 1 cup frozen whole-kernel corn, thawed and drained
- 12 cherry tomatoes, quartered
- 3 green onions, sliced
- 1 (15-ounce) can black beans, rinsed and drained
- 1/4 cup low-fat buttermilk
- 3 tablespoons chopped fresh cilantro, divided
- 3 tablespoons fresh lime juice
- 2 tablespoons light sour cream
- 2 tablespoons canola mayonnaise
- 1 teaspoon chili powder
- 1/2 teaspoon kosher salt
- 1/4 teaspoon black pepper
- 1/4 teaspoon ground red pepper
- 2 garlic cloves, crushed
- 1 peeled avocado, cut into 8 wedges
- 1 tablespoon chopped fresh parsley
Kung Pao Chicken
By jenknoll
Calories: 239 (30% from fat) Fat: 7
- 1 tablespoon canola oil, divided
- 4 cups broccoli florets
- 1 tablespoon ground fresh ginger (such as Spice World), divided
- 2 tablespoons water
- 1/2 teaspoon crushed red pepper
- 1 pound skinless, boneless chicken breasts, cut into 1/4-inch strips
- 1/2 cup fat-free, less-sodium chicken broth
- 2 tablespoons hoisin sauce
- 2 tablespoons rice wine vinegar
- 2 tablespoons low-sodium soy sauce
- 1 teaspoon cornstarch
- 4 garlic cloves, minced
- 2 tablespoons coarsely chopped salted peanuts
Chipolte Chicken Salad
By jenknoll
Calories: 249 (30% from fat) Fat: 8
- Dressing:
- 1/3 cup chopped fresh cilantro
- 2/3 cup light sour cream
- 1 tablespoon minced chipotle chile, canned in adobo sauce
- 1 teaspoon ground cumin
- 1 teaspoon chili powder
- 4 teaspoons fresh lime juice
- 1/4 teaspoon salt
- Salad:
- 4 cups shredded romaine lettuce
- 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
- 1 cup cherry tomatoes, halved
- 1/2 cup diced peeled avocado
- 1/3 cup thinly vertically sliced red onion
- 1 (15-ounce) can black beans, rinsed and drained
- 1 (8 3/4-ounce) can no-salt-added whole-kernel corn, rinsed and drained
Chicken Marsala - Cooking Light
By jenknoll
Calories: 585 (24% from fat) Fat: 15
- 4 tablespoons butter, divided
- Cooking spray
- 1 (8-ounce) package presliced mushrooms
- 2 tablespoons finely chopped shallots
- 1 tablespoon minced fresh garlic
- 4 (6-ounce) skinless, boneless chicken breast halves
- 1/4 teaspoon salt, divided
- 1/4 teaspoon black pepper, divided
- 3 tablespoons all-purpose flour
- 3/4 cup fat-free, less-sodium chicken broth
- 1/2 cup dry Marsala wine
- 1/2 cup frozen green peas
- 2 tablespoons half-and-half
- 4 cups hot cooked fettuccine (about 8 ounces uncooked pasta)
Chinese Chicken Salad
By jenknoll
Servings Per Recipe: 9 Amount Per Serving Calories: 335 Total Fat: 24
- 1 head lettuce
- 1 cup chopped cooked chicken breast
- 1 (8 ounce) can chopped water chestnuts
- 1 bunch green onions, chopped
- 1 cup sliced almonds
- 1 (5 ounce) can chow mein noodles
- 1/2 cup vegetable oil
- 4 tablespoons vinegar
- 4 tablespoons white sugar
- 1/2 teaspoon salt
- 1 pinch ground black pepper
- 1 tablespoon poppy seeds
Filet Mignon with Madeira Sauce
By jenknoll
Bring filet mignon steaks to room temperature for about 30 minutes to 1 hour prior cooking to ensure the steak cook...
- 1-1/2 cup Madeira wine
- 1-1/2 cup beef stock
- 4 (6 oz) filet mignon steaks (each about 1 inch thick)**
- 4 teaspoons coarse salt
- 2 teaspoons freshly ground black pepper
- 1-1/2 tablespoon olive oil (not extra-virgin)
- 3 tablespoon unsalted butter, divided
- 1/4 cup shallots, minced
- 1 tablespoon garlic
- 1-1/2 tablespoon fresh rosemary, chopped
Chicken and Wild Rice Soup
By jenknoll
Calories: 280 (23% from fat) Fat: 7g (sat 4g,mono 1g,poly 0
- 1 cup uncooked quick-cooking wild rice
- Cooking spray
- 1 cup chopped onion
- 2 garlic cloves, minced
- 3 cups fat-free, less-sodium chicken broth
- 1 1/2 cups cubed peeled baking potato
- 3 cups 2% reduced-fat milk
- 1/3 cup all-purpose flour
- 10 ounce light processed cheese, cubed (such as Velveeta Light)
- 2 cups chopped roasted skinless, boneless chicken breasts (about 2 breasts)
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon salt
- 1/4 cup chopped fresh parsley (optional)
Slow Cooker Chicken Teriyaki
By jenknoll
Place chicken in a slow cooker, set aside
- 3 lbs boneless skinless chicken breasts
- 3/4 cup low sodium soy sauce
- 1/4 cup + 2 Tbsp apple cider vinegar
- 1/3 cup packed light-brown sugar
- 1/4 cup honey
- 3 Tbsp orange marmalade
- 1 tbsp finely grated fresh ginger
- 2 cloves garlic, finely minced
- 1/2 tsp freshly ground black pepper
- 1 1/2 Tbsp cold water
- 1 1/2 Tbsp cornstarch
- Cooked long grain white rice, for serving
- Sesame seeds, for garnish (optional)