Chicken for Twiney

[CeaBee]

Parmesan Baked Chicken Breasts

Prep Time: 7 mins
Cook Time: 26 mins
Total Time: 33 mins

Ingredients
1/3 cup(s) bread crumbs, Italian-style
1/4 cup(s) cheese, Parmesan, grated
1/4 teaspoon pepper, black 2 clove(s) garlic, pressed
2 tablespoon oil, olive
24 ounce(s) chicken breast halves, 4 (6-oz) skinless, boneless breasts
cooking spray
1/2 cup(s) spaghetti sauce, fire-roasted tomato-and-garlic pasta sauce (such as Classico), warmed

Preparation
1. Preheat oven to 425°.

2. Heat a large baking sheet in oven for 5 minutes.

3. Combine first 3 ingredients in a shallow dish.

4. Place garlic and oil in a small glass bowl, and microwave at HIGH 30 seconds or until warm and fragrant.

5. Dip chicken in garlic oil; dredge in breadcrumb mixture. Coat preheated baking sheet with cooking spray, and place chicken on pan. Coat chicken with cooking spray.

6. Bake at 425° for 25 minutes or until done and golden. Serve with pasta sauce.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons pasta sauce).

Nutritional Info (Per serving):
Calories: 295
Saturated Fat: 2g
Sodium: 388mg
Dietary Fiber: 0.5g
Total Fat: 10g
Carbs: 7g
Cholesterol: 101mg
Protein: 41.5g
Carb Choices: 0.5


http://www.myfitnesspal.com/topics/show/...1#posts-1847652

[CeaBee]

Re: Chicken for Twiney

I was thinking of making this one the other day...i just look pon the sodium tho'

Spinach Stuffed Chicken Breast
Spinach, onion and feta stuffed chicken breasts.
Ingredients

* 1 tsp extra virgin olive oil
* 1/4 cup crumbled feta cheese
* 8 oz boneless skinless chicken breast
* 1 cup spinach
* 1 tsp black pepper
* 1 tsp salt
* 1 tsp lemon peel
* 1 small chopped onion

Directions

1. In a large non-stick skillet, heat olive oil; sauté onion until golden, 5 minutes.
2. Wilt spinach (steam or heat damp in pan); stir in lemon zest, feta, salt and pepper. Set aside.
3. Divide spinach mixture between chicken breast cutlets.
4. Roll up and secure with toothpicks.
5. In same skillet, heat remaining oil over medium-high heat.
6. Cook chicken, turning occasionally until golden brown and cooked through, about 10 minutes.
7. Remove toothpicks.



mount Per Serving
Calories from Fat 58
Calories 191

% Daily Values*
Total Fat 6.44g 10%
Saturated Fat 2.36g 12%
Polyunsaturated Fat 0.06g
Monounsaturated Fat 0.02g
Cholesterol 65mg 22%
Sodium 1436mg 60%
Potassium 148mg
Total Carbohydrate 5.42g 2%
Dietary Fiber 1.2g 5%
Sugars 2.11g
Protein 29.38g

Vitamin A 2% Vitamin C 14%
Calcium 6% Iron 14%

http://www.fatsecret.com/recipes/spinach-stuffed-chicken-breast/Default.aspx

[Tulip]

Re: Chicken for Twiney

That has to be a typo on the sodium.

It's that doggone feta. But it's just so good. I never would have thought 1/4 cup would be that high. No wonder the containers are so small. (I feel like bawling.)

[CeaBee]

Re: Chicken for Twiney

doan cry.

maybe someone can suggest another type of cheese that we can use

[Tulip]

Re: Chicken for Twiney

OK, I know someone will come with a sub but it won't be as salty and good as ahhh...

I wonder if they make a low-sodium version of feta. Surely, they must.

I am going to make it anyway. It sounds so tasty to me.

[Tulip]

Re: Chicken for Twiney

I love Italian food and this looks like a much lower cal version of chicken piccata.

<span style="font-weight: bold">CHICKEN PICCATA WITH PASTA &amp; MUSHROOMS</span>

http://www.eatingwell.com/recipes/chicken_piccata_with_pasta_mushrooms.html

4 servings
Active Time: 40 minutes
Total Time: 40 minutes

<span style="font-weight: bold">Ingredients</span>

6 ounces whole-wheat angel hair pasta
1/3 cup all-purpose flour, divided
2 cups reduced-sodium chicken broth
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
4 chicken cutlets, (3/4-1 pound total), trimmed
3 teaspoons extra-virgin olive oil, divided
1 10-ounce package mushrooms, sliced
3 large cloves garlic, minced
1/2 cup white wine
2 tablespoons lemon juice
1/4 cup chopped fresh parsley
2 tablespoons capers, rinsed
2 teaspoons butter

<span style="font-weight: bold">Preparation</span>

1.Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.

2.Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.

3.Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.

4.Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

<span style="font-weight: bold">Nutrition per Serving</span>

397 calories
9 g fat ( 3 g sat , 3 g mono )
54 mg cholesterol
45 g carbohydrates
0 g added sugars
28 g protein
5 g fiber
544 mg sodium
609 mg potassium

[Tulip]

Re: Chicken for Twiney

This Spanish dish looks like a lot of flavor for low cal, carbs, fat, and sodium.

<span style="font-weight: bold">IBERIAN-STYLE SAUSAGE &amp; CHICKEN RAGÙ</span>

http://www.eatingwell.com/recipes/iberian_sausage_chicken_ragu.html

About 8 cups, for 16 servings
Active Time: 1 hour
Total Time: 2 hours 10 minutes

<span style="font-weight: bold">Ingredients</span>

1 tablespoon extra-virgin olive oil
8 ounces linguisa (Portuguese-style sausage) or Spanish-style chorizo, diced
3 cups chopped onion
2 tablespoons finely chopped garlic
2 tablespoons Pimentón de la Vera
2 pounds boneless, skinless chicken thighs, trimmed and cut into 1-inch chunks
1/2 teaspoon kosher salt
Freshly ground pepper to taste
3 cups white wine
4 cups diced seeded tomatoes or canned diced tomatoes
2 cups reduced-sodium chicken broth
1/4 cup chopped flat-leaf parsley
1 generous pinch saffron threads

<span style="font-weight: bold">Preparation</span>

1.Heat oil in a large pot or Dutch oven over medium heat and add sausage. Cook, stirring occasionally, until the edges begin to color, 5 to 10 minutes. Add onion and garlic. Cover and cook for 10 minutes, stirring occasionally, until the onion is quite soft.

2.Sprinkle Pimentón de la Vera over the onion mixture; stir to coat. Cook for 1 minute. Add chicken, salt and pepper; stir to coat. Cook, stirring, for 5 minutes. Add wine and increase heat to high; cook until the wine is reduced by about a third, about 8 minutes.

3.Stir in tomatoes, broth, parsley and saffron; reduce heat to maintain a simmer and cook, uncovered, until the chicken is tender and the sauce is beginning to thicken, 1 to 1 1/4 hours. Season with more pepper, if desired.

<span style="font-weight: bold">Nutrition per Serving</span>

185 calories
7 g fat ( 2 g sat , 2 g mono )
38 mg cholesterol
7 g carbohydrates
16 g protein
1 g fiber
230 mg sodium
312 mg potassium

[jamaica_dreamin]

Re: Chicken for Twiney

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: CeaBee</div><div class="ubbcode-body">Parmesan Baked Chicken Breasts

Prep Time: 7 mins
Cook Time: 26 mins
Total Time: 33 mins

Ingredients
1/3 cup(s) bread crumbs, Italian-style
1/4 cup(s) cheese, Parmesan, grated
1/4 teaspoon pepper, black 2 clove(s) garlic, pressed
2 tablespoon oil, olive
24 ounce(s) chicken breast halves, 4 (6-oz) skinless, boneless breasts
cooking spray
1/2 cup(s) spaghetti sauce, fire-roasted tomato-and-garlic pasta sauce (such as Classico), warmed

Preparation
1. Preheat oven to 425°.

2. Heat a large baking sheet in oven for 5 minutes.

3. Combine first 3 ingredients in a shallow dish.

4. Place garlic and oil in a small glass bowl, and microwave at HIGH 30 seconds or until warm and fragrant.

5. Dip chicken in garlic oil; dredge in breadcrumb mixture. Coat preheated baking sheet with cooking spray, and place chicken on pan. Coat chicken with cooking spray.

6. Bake at 425° for 25 minutes or until done and golden. Serve with pasta sauce.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons pasta sauce).

Nutritional Info (Per serving):
Calories: 295
Saturated Fat: 2g
Sodium: 388mg
Dietary Fiber: 0.5g
Total Fat: 10g
Carbs: 7g
Cholesterol: 101mg
Protein: 41.5g
Carb Choices: 0.5


http://www.myfitnesspal.com/topics/show/...1#posts-1847652 </div></div>

I will make this some night next week.

[jamaica_dreamin]

Re: Chicken for Twiney

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: jamaica_dreamin</div><div class="ubbcode-body"><div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: CeaBee</div><div class="ubbcode-body">Parmesan Baked Chicken Breasts

Prep Time: 7 mins
Cook Time: 26 mins
Total Time: 33 mins

Ingredients
1/3 cup(s) bread crumbs, Italian-style
1/4 cup(s) cheese, Parmesan, grated
1/4 teaspoon pepper, black 2 clove(s) garlic, pressed
2 tablespoon oil, olive
24 ounce(s) chicken breast halves, 4 (6-oz) skinless, boneless breasts
cooking spray
1/2 cup(s) spaghetti sauce, fire-roasted tomato-and-garlic pasta sauce (such as Classico), warmed

Preparation
1. Preheat oven to 425°.

2. Heat a large baking sheet in oven for 5 minutes.

3. Combine first 3 ingredients in a shallow dish.

4. Place garlic and oil in a small glass bowl, and microwave at HIGH 30 seconds or until warm and fragrant.

5. Dip chicken in garlic oil; dredge in breadcrumb mixture. Coat preheated baking sheet with cooking spray, and place chicken on pan. Coat chicken with cooking spray.

6. Bake at 425° for 25 minutes or until done and golden. Serve with pasta sauce.

Yield: 4 servings (serving size: 1 chicken breast half and 2 tablespoons pasta sauce).

Nutritional Info (Per serving):
Calories: 295
Saturated Fat: 2g
Sodium: 388mg
Dietary Fiber: 0.5g
Total Fat: 10g
Carbs: 7g
Cholesterol: 101mg
Protein: 41.5g
Carb Choices: 0.5


http://www.myfitnesspal.com/topics/show/...1#posts-1847652 </div></div>

I will make this some night next week. </div></div>


I'm try this tonight with spaghetti and salad.

[jamaica_dreamin]

Re: Chicken for Twiney

I made the Parmesan baked chicken. I added a fair amount of red pepper flakes because some members of this household only like food if it is on fire. It was really easy &amp; very good.

It eats good with or with out spaghetti sauce.

[Tulip]

Re: Chicken for Twiney

Sounds like it came out great. I'm going to have to try it. (Now I might need to start making a list but it's a joy to have something new to try.)

[CeaBee]

Re: Chicken for Tulip and JD

I gwine ask the mod to change the title of this post

I made it on Sunday and it was good.

I'm still running away from all the sodium in the other one though.

[jamaica_dreamin]

Re: Chicken for Twiney

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: Tulip</div><div class="ubbcode-body">I love Italian food and this looks like a much lower cal version of chicken piccata.

<span style="font-weight: bold">CHICKEN PICCATA WITH PASTA &amp; MUSHROOMS</span>

http://www.eatingwell.com/recipes/chicken_piccata_with_pasta_mushrooms.html

4 servings
Active Time: 40 minutes
Total Time: 40 minutes

<span style="font-weight: bold">Ingredients</span>

6 ounces whole-wheat angel hair pasta
1/3 cup all-purpose flour, divided
2 cups reduced-sodium chicken broth
1/2 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
4 chicken cutlets, (3/4-1 pound total), trimmed
3 teaspoons extra-virgin olive oil, divided
1 10-ounce package mushrooms, sliced
3 large cloves garlic, minced
1/2 cup white wine
2 tablespoons lemon juice
1/4 cup chopped fresh parsley
2 tablespoons capers, rinsed
2 teaspoons butter

<span style="font-weight: bold">Preparation</span>

1.Bring a large pot of water to a boil. Add pasta and cook until just tender, 4 to 6 minutes or according to package directions. Drain and rinse.

2.Meanwhile, whisk 5 teaspoons flour and broth in a small bowl until smooth. Place the remaining flour in a shallow dish. Season chicken with 1/4 teaspoon salt and pepper and dredge both sides in the flour. Heat 2 teaspoons oil in a large nonstick skillet over medium heat. Add the chicken and cook until browned and no longer pink in the middle, 2 to 3 minutes per side. Transfer to a plate; cover and keep warm.

3.Heat the remaining 1 teaspoon oil in the pan over medium-high heat. Add mushrooms and cook, stirring, until they release their juices and begin to brown, about 5 minutes. Transfer to a plate. Add garlic and wine to the pan and cook until reduced by half, 1 to 2 minutes. Stir in the reserved broth-flour mixture, lemon juice and the remaining 1/4 teaspoon salt. Bring to a simmer and cook, stirring, until the sauce is thickened, about 5 minutes.

4.Stir in parsley, capers, butter and the reserved mushrooms. Measure out 1/2 cup of the mushroom sauce. Toss the pasta in the pan with the remaining sauce. Serve the pasta topped with the chicken and the reserved sauce.

<span style="font-weight: bold">Nutrition per Serving</span>

397 calories
9 g fat ( 3 g sat , 3 g mono )
54 mg cholesterol
45 g carbohydrates
0 g added sugars
28 g protein
5 g fiber
544 mg sodium
609 mg potassium </div></div>

I wonder how this one would taste with a scotch bonnet or red pepper flakes or lots of black pepper

[CeaBee]

Re: Chicken for Tulip and JD

[Tulip]

Re: Chicken for Tulip and JD

<div class="ubbcode-block"><div class="ubbcode-header">Originally Posted By: CeaBee</div><div class="ubbcode-body">I gwine ask the mod to change the title of this post

I made it on Sunday and it was good.

I'm still running away from all the sodium in the other one though. </div></div>

I have been cutting back on it for 2 or 3 weeks now and finally found something to taste salty to me. I was so pleased because that was unheard of before. Salt is my Achilles heel.;