"Thomas Muffaletto" wrote ...
Quoted message said:I was wondering if anyone had any low fat chicken breast recipes to share.
I have a convection oven and would like to do most of the cooking in that.
if anyone is thinking about buying a counter top convection oven. I
suggest
you check out the Waring Pro 9. or 1.5 cubic foot convection ovens.
it has 3 heating elements 1 used with the fan.
Thank you
Tom
Well, I don't have many oven recipes, but just some to add to your
repertoire (and yes, I have made all these; some are special favorites, like
the Florentine and Chicken Salsa Chili; others, occasionally)--
ROTEL SPICY SKILLET CHICKEN
2 Tablespoons olive oil
4 boneless, skinless chicken breast halves
1 med. onion, chopped
3 cloves garlic, minced
2 cups sliced fresh mushrooms
1 can (10-oz.) Rotel Diced Tomatoes and Green Chilies (brand name/type)
1/4 cup shredded part skim mozzarella cheese
In skillet, cook chicken in oil until brown. Add onion and garlic, sauté
until tender, about 5 min.. Add mushrooms and Rotel, reduce heat. Cover;
simmer 25 min. stirring occasionally until meat is done. Sprinkle with
cheese. Replace cover and heat until cheese melts. Serve over rice.
Makes 4 servings
Ed's and Pam's Chicken Salsa Chili
3 tbsp. olive oil
1 lb. boneless, skinless chicken breast, cut into 1 inch pieces
1 1/2 c. chopped yellow onion
1/2 tsp. crushed red chili pepper flakes
1 tbsp. minced fresh garlic (or equivalent dehydrated)
2 tsp. minced fresh hot Jalapeno peppers (no seeds; use gloves when
cutting and chopping!)
2 c. chicken stock
1 c. water
1 can (8 oz.) tomato sauce
3 tbsp. chili powder (salt-free)
2 cans (14 oz. each) diced tomatoes, undrained
2 cans (15 oz.) red beans, drained and rinsed
1/3 c. chopped fresh cilantro (about half that dried)
2 tbsp. fresh squeezed lime juice
In a large stock pot, sauté chicken in olive oil over medium. heat until
chicken is cooked. Add onions to chicken, reduce heat, cook until onions are
tender (about 5 minutes.). Add remaining ingredients except for beans,
chopped cilantro and lime juice. Bring to a boil. Reduce heat and simmer for
15-20 minutes. Add beans and simmer for 20-30 minutes. Add chopped cilantro
and lime juice, taste and adjust seasonings, serve immediately! Serves 6-8
people.
Optional Garnishes
Sour Cream
Chopped Red Onions
Shredded Cheddar Cheese
Corn Chips
BROILED CHICKEN WITH TEQUILA AND LIME (rec.food.recipes 9/18/97 - THE 5 IN
10 COOKBOOK by Paula Hamilton - posted by Karen Selwyn)
4 skinless, boneless chicken breast halves
1/3 cup tequila
2 tablespoons honey
grated zest and juice from one lime
1/2 teaspoon ground cumin
Preheat the broiler. Pound the chicken breasts slightly to flatten evenly.
In a medium bowl, combine the tequila, honey, lime zest, lime juice, and
ground cumin. Stir to mix well. Add the chicken pieces and turn several
times until the chicken is well coated with the marinade. Place the chicken
breasts on a broiler pan. Broil about 4 inches from the heat, turning once
and basting several times with the sauce for the first five minutes. Cook a
total of 6-8 minutes, until the chicken is browned outside and white to the
center.
This one might work with low-fat cheese---
SOUTHWESTERN SKILLET CHICKEN (Kim)
2 skinless, boneless chicken breast halves, frozen
1 tsp olive oil
1 c. green, red and/or yellow bell pepper strips
1/2 tsp cumin
1 tsp chili powder
1/2 c. chopped onion
1 tsp chopped garlic
1 - 14 oz can whole tomatoes, coarsely chopped
1/3 c. salsa
2/3 c. chicken bouillon
1 c. minute rice
1 - 15 oz can black beans, drained
1/2 c. cheese, shredded (cheddar, jack, or colby)
Cut chicken into 1/2 in. strips. Heat oil in large nonstick skillet for 1
minute. Add chicken and peppers; then add cumin and chili powder and cook
for 3 minutes. Add garlic, onion, tomatoes, salsa, and bouillon. Bring to a
boil. Add rice and stir well. Cover tightly, reduce heat to medium, and cook
5 minutes. Turn off heat and stir in beans and cheese. Let stand 2 minutes.
Serves 4
SKILLET SPAGHETTI (Serves 2)
1/4 lb spaghetti, thin (cappelini)
1/2 tsp olive oil
1/2 c onion, chopped
1/2 c bell pepper, chopped
1 clove garlic, minced
1/2 lb chicken breast, skinless, chopped
14 1/2-oz can crushed tomatoes
1 Tbsp basil
1 tsp oregano
1 tsp salt
1/2 tsp black pepper
1/8 tsp red pepper flakes
2 Tbsp parmesan cheese
Cook spaghetti according to package directions; drain. In a skillet, heat
oil over medium heat. Add onions, bell peppers, garlic, and chicken. Cook
until chicken is no longer pink and vegetables are tender. Stir in crushed
tomatoes, basil, oregano, salt, black pepper, and red pepper flakes. Cook 2
minutes longer. Add spaghetti and toss to coat well. Sprinkle with parmesan
cheese.
I've made this one many times with the low/no-fat ingredients and it's
great--
Chicken Breasts Florentine (RFR - Pro-Zac - 9 Jan 1999)
4 oz uncooked egg noodles ( 2- 2 1/2 cups) (use no-yolk)
3 tablespoons butter/margarine
3 tablespoons all-purpose flour
1/4 teaspoon pepper
1 cup milk (skim is fine)
1 cup chicken broth
1 package (10 oz) frozen chopped spinach, thawed and squeezed to drain (I
use fresh sautéed in a small amount of olive until wilted - easier and
nicer)
1/2 cup grated Parmesan cheese, separated
1/4 teaspoon ground nutmeg
4 skinless boneless chicken breast halves (1 lb)
additional nutmeg
Cook noodles as directed on package, drain. Heat oven to 375F. Grease
rectangular pan, 11 x 7 1/2 inches. Meanwhile heat butter in 2-quart
saucepan over medium heat until melted. Stir in flour and pepper. Cook over
medium heat, stirring constantly, until smooth and bubbly; remove from heat.
Stir in milk and broth. Heat to boiling, stirring constantly. Boil and stir
1 minute.
Mix spinach, noodles, half of the sauce, 1/4 cup cheese and nutmeg. Spoon
mixture into pan. Place chicken on top. Pour remaining sauce over chicken
and spinach mixture. Sprinkle with 1/4 cup cheese and additional nutmeg.
Cover with aluminum foil and bake 30 minutes. Uncover and bake about 15
minutes longer or until light brown on top and juices of chicken run clear.
4 servings.
