Category Archives: Chicken

Chicken Milanese with Salad

Milanese style just means a breaded cutlet – – This is easy to throw together and the cutlets rival my old standby recipe – it’s the parmesan cheese in them that make these really special. Change up the salad by adding different veggies; tonight I had some left over zucchini and radishes that I threw in.

Chicken Milanese with Salad
Chicken Milanese with Salad

4 servings
197 calories per serving

4 3 oz boneless chicken breasts
1/4 t black pepper
¼ t salt
1/4 c seasoned bread crumbs
2 T grated parmesan cheese
1 1/2 t oil
3 c baby salad greens or field greens
1 c grape tomatoes, halved
1/4 c matchstick cut carrots (pre-packaged)
3 T low fat balsamic dressing
Pam

Sprinkle chicken with salt and pepper. Rinse chicken in water. Combine bread crumbs and parmesan in a bowl and press chicken cutlets in to coat well. Spray a skillet with Pam and heat over medium heat and add the chicken and cook about 4-5 minutes per side or until browned. Mix the salad greens, carrots, tomatoes and dressing and serve salad alongside chicken cutlet.

Grilled Honey BBQ Chicken Legs

What a great flavor ! The honey mop at the end of the grilling makes for a perfectly sweet yet spicy chicken leg.

Grilled Honey BBQ Chicken Legs
Grilled Honey BBQ Chicken Legs

5 servings
207 calories per serving

2 t garlic powder
2 t chili powder
2 t salt
1 t cumin
1 t paprika
1 t red pepper flakes
5 medium chicken legs (about 3 oz. each)
6 T honey
2 t cider vinegar
1 t barbeque sauce
High heat grill spray

Heat grill and spray with cooking spray. Mix all the spices in a large bowl and add the chicken. Mix around pressing the spices into the chicken so they stick much like a dry rub. Grill chicken 18 minutes. Mix honey and vinegar and mop half of it over the legs with a brush. Cook one minute. Flip legs and mop with the rest of the honey mix. Cook one final minute and then serve immediately.

Grilled Chicken Sandwich

When you add creamy avocado to a sandwich, there is no need for any other dressing. And avocado is a great MUFA for your diet. This grilled chicken sandwich is very tasty.

Grilled Chicken Sandwich
Grilled Chicken Sandwich

1 serving
390 calories per serving

3 oz. chicken breast
1 hoagie / sub roll
1 slice tomato
1 large slice lettuce
Salt and pepper to taste
Garlic powder to taste
¼ c avocado slices

Heat grill. Sprinkle chicken with salt, pepper and garlic powder and grill 3-4 minutes each side or until done. During the last minute, slice your roll and place face down on the grill to toast the bun. Make a sandwich of all the ingredients.

If you do not have a grill, you can toast the roll in a toaster oven and you can pan fry the chicken in a skillet sprayed with Pam.

Chicken Sausage

Most chicken sausages are 140 calories or so per serving making it a great low cal dinner or lunch alternative. They certainly don’t replace pork sausage, but take them for what they are and you won’t be disappointed in their spicy, sausage goodness :) Try serving with Zesty Coleslaw and a small baked potato for a great meal.

Chicken Sausage
Chicken Sausage

1 serving
140 calories per serving (1 serving = 1 link)

Heat the grill or a frying pan and cook sausage until done throughout.

Chicken Salad Sandwiches

I’ve been making this chicken salad since the 80’s when a friend shared her recipe with me. Before then, I definitely was not a fan of the thought of apples and chicken together. But ever since that first bite all those years ago, I have never made traditional chicken salad again without apples ! If you’ve never tried, give it a shot !

Chicken Salad Sandwiches
Chicken Salad Sandwiches

4 servings
290 calories per serving

12 oz. cooked boneless skinless chicken breast, in small chunks (Perdue Shortcuts work great here)
1 granny smith apple, diced small
2 t lemon juice
¼ c low fat mayo
8 slices 45 calorie per slice wheat bread
Salt and pepper to taste

Mix all ingredients and let sit in refrigerator at least 1 hour so flavors combine well. Make sandwiches and enjoy !

Barbecue Chicken

Summertime is time for barbecue chicken ! I like to parboil mine so that it does not get all dried out on the grill. And then I slather it with sauce :)

Barbecue Chicken
Barbecue Chicken

4 servings
271 calories per serving

4 skinless split breasts (5 oz. each)
4 oz. barbecue sauce

Place chicken in a large pot and cover with water. Bring to a boil and then lower heat and simmer chicken for 30 minutes to partially cook them. Remove to a plate and then place on heated grill, slather with sauce, and cook another 15 minutes or until done. Flip and rebaste with sauce several times during the grilling process.

Stir-Fry on the Grill

By using a grill basket, you can get the great grilled flavor with just about anything, even small pieces of meat and veggies. Some would do these as kabobs, but I find them too tedious to put together and then some of them always fall off the skewers and into the grill. Get a grill basket and you can do all sorts of things without any lost pieces :)

Stir-Fry on the Grill
Stir-Fry on the Grill

6 servings
283 calories, per serving

2 4 oz. boneless skinless chicken breasts cut into small pieces
1 lb. beef cubes (lean)
2 baby eggplant, sliced
1 onion, sliced
1 red pepper, sliced
½ head of broccoli cut into florets
½ head of cauliflower cut into florets
½ c steak house marinade
Salt and pepper to taste
1 t onion powder
½ t garlic powder.
Pam

Place the meat and chicken in a Ziploc and add the marinade. Mush it all around to coat all the meat and then place in the frig and let marinate 2 hours. Place the veggies in a bowl and sprinkle with the spices. Heat the grill and a grill basket. Spray the basket with high heat Pam and add the veggies. Cook, stirring frequently, 10 minutes. Move the veggies to one side of the basket and add the meat to the other side. Cook 6 minutes or until chicken is done. Mix all together and server immediately.

Curry Lime Chicken Kabobs

You know the drill – toss the skewers and throw this in a grill basket ! But I still call it a “Kabob” recipe so you can visualize it :) The yogurt sauce is JUST PERFECT in this recipe. Serve with some cous cous on the side.

Curry Lime Chicken Kabobs
Curry Lime Chicken Kabobs

4 servings
261 calories per serving

1 lb. boneless skinless chicken breast, cut into bite size pieces
½ c plain yogurt
¼ c chopped cilantro
1 t grated lime zest
2 T lime juice
2 T oil
1 T honey
1 T Dijon mustard
2 cloves garlic, minced
½ t curry powder
¼ t salt
¼ t pepper
2 green bell peppers cut into 1 inch pieces
1 zucchini in ½ inch slices
10 grape tomatoes
Pam

For the marinade, mix yogurt, cilantro, lime peel and juice, oil, honey, mustard, garlic, curry, salt and pepper. Place chicken in a zip loc and pour in the marinade and refrigerate 4-24 hours. Heat grill and spray a grill basket with Pam. Cook 15 minutes or until chicken is done, stirring occasionally so that all sides of the meat and veggies get browned.

Grilled Chicken with Creamy Pesto Sauce

Simple grilled chicken made super special with the addition of a creamy pesto sauce. This is lightened up quite a bit compared to plain pesto and the sour cream and yogurt make a great cream base for the pesto flavor to shine. Serve this one next time you are grilling with friends. The pesto sauce can be made hours ahead and left in the refrigerator.

Grilled Chicken with Creamy Pesto Sauce
Grilled Chicken with Creamy Pesto Sauce


4 servings
298 calories per serving

4 5 oz. boneless skinless chicken breasts
Pam
Salt and pepper to taste
½ t garlic powder
4 T plain low fat Greek yogurt
4 T fat free sour cream
2 T prepared pesto (available in the refrigerated section of your grocer)

Heat grill and spray with high heat Pam. Sprinkle chicken with salt, pepper and garlic powder. Grill chicken 4 minutes per side or until done. Meanwhile combine yogurt, sour cream and pesto. Spread pesto sauce on plate and serve chicken atop it.

Teriyaki Grill Basket

Throw away those kabob skewers and get a grill basket – it makes cooking small pieces of things on the grill a snap ! Just cut it up, marinate and then throw in the grill basket. It’s like stir frying on the grill and you get a great even cook on all the bits.

Teriyaki Grill Basket
Teriyaki Grill Basket

6 servings
244 calories per serving

1/3 c soy sauce
2 T vegetable oil
1 T brown sugar
1 garlic clove, minced
1 t ground ginger
1 t seasoned salt
Pepper to taste
1 1/2 pounds boneless skinless chicken breast, cut into bite sized pieces
12 whole fresh mushrooms
1 large green bell pepper, cut into 1 1/2-inch pieces
1 large onion, cut into wedges
12 cherry tomatoes
Pam

Mix soy, oil, sugar, garlic, ginger, pepper and salt. Place chicken pieces in a Ziploc bag and pour over the marinade. Seal and refrigerate for at least 4 hours. During the last hour, add the veggies to the bag. Heat grill and spray a grill basket with high heat Pam. Cook veggies and chicken until chicken is done.

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