Category: Poultry

Jalapeno Chicken Dip

http://www.sandyskitchenadventures.com

Spinach Stuffed Chicken

Serves 4:  Per serving:
One Leaner protein serving 1 stuffed breast half
One fat
2 condiments
½ vegetable servings

Ingredients:
• 5 ounces fresh spinach, chopped
• 1/2 cup (2 ounces) crumbled low fat goat cheese
• 2 tablespoons pine nuts, toasted
• 1 teaspoon fresh thyme, minced
• 2 teaspoons fresh lemon juice
• 2 garlic cloves, minced
• 4 (8.5 ounce) skinless, boneless chicken breast halves
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 4 tsp. olive oil
• 1/2 cup fat-free, lower-sodium chicken broth
Directions:
1. Preheat oven to 350°.
2. Heat a large nonstick ovenproof skillet over medium-high heat. Add spinach to pan; cook 1 minute or until spinach wilts, tossing constantly. Place spinach in a colander; press until barely moist. Wipe pan clean.
3. Combine spinach, cheese, nuts, thyme, juice, and garlic. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff 3 tablespoons filling into each pocket. Seal with wooden picks. Sprinkle chicken with salt and pepper.
4. Heat oil in pan over medium-high heat. Add chicken; cook 3 minutes on each side or until brown. Add broth, and cover pan. Place pan in oven. Bake at 350° for 15 minutes or until done.

Turkey Taco Lettuce Wraps

Makes 4 servings

Per serving

1 Leaner protein

3 condiments

2 fats

3 vegetables

Ingredients:

• 1 tablespoon olive oil
• 3/4 cup chopped green onion (scallion)
• 1 1/2 lb 95% lean ground turkey
• 2 cloves garlic
• ¼ teaspoon Salt
• ½ teaspoon freshly ground black pepper
• 1 Tbsp chili powder (preferably 2 tsp regular chili powder and 1 tsp ancho chili powder)
• 1/2 tsp ground cumin
• 1/2 tsp paprika
• 1/2 cup crushed tomatoes
• 1/2 cup low-sodium chicken broth

Toppings:

• Iceberg or Romain lettuce leaves, doubled up, for serving – total weight 8 ounces
• 4 ounces Shredded Mexican cheese
• 1 cup diced Roma tomatoes
• 1 cup sliced purple onion
• 2 tablespoons regular sour cream, for serving
• 9oz sliced avocado

Directions:

Heat olive oil in a non-stick skillet over medium-high heat. Add onion and saute 2 minutes. Add turkey and garlic, season with salt and pepper, and cook, tossing and breaking up turkey occasionally, until cooked through, about 5 minutes. Add chili powder, cumin, paprika, tomato sauce and chicken broth. Reduce to a simmer and cook about 5 minutes until sauce has reduced. Serve mixture over lettuce leaves with toppings.

CHICKEN CABBAGE STIR FRY

Serves 3 – Per serving: 1 lean, 2 green, 1 condiment, 1 healthy fat
~ 3 chicken breast halves
~3 teaspoon olive oil
~3 cups green cabbage, shredded
~1⁄2 teaspoon ground ginger
~1⁄4 teaspoon garlic powder
~1⁄2 cup water
~1 tablespoon soy sauce
Directions
1. Cut chicken breasts into strips.
2. Heat oil in a frying pan.
3. Add chicken strips and stir fry over medium-high heat, turning constantly until done.
4. Add cabbage and sauté 2 minutes until cabbage is crisp-tender.
5. Mix in seasonings; add water and soy sauce, and mix until smooth.
6. Stir sauce into chicken/cabbage mixture.
7. Cook until chicken is coated, about 1 minute.
8. Refrigerate leftovers within 2 hours.

Turkey Taco Meatball and Cheese Appetizer

Slightly adapted from http://www.food.com

3 servings with 1 Complete Lean, 1/3 green and 3 Condiments per serving – No Healthy Fat Required

Ingredients:
17 oz Ground Turkey – yields 10 oz cooked (2 Lean)
1/4 cup egg beaters (1/8 Lean)
1 tbsp and 2 tsp taco seasoning mix (7 1/2 Condiments)
1/8 tsp salt (1/2 Condiment)
1 green chilies, chopped – optional (1 Condiments)

1.1/2 cup sliced grape tomatoes (1 green)

3.5 oz Kraft 2% Cheddar and Monterey Jack Cheese Cubes 6 g Fat and 90 Calories (7/8 Lean)

Directions:
Combine ground turkey, egg beaters, chilies, salt, and taco seasoning mix. Shape into balls. Place meatballs on a baking sheet sprayed with Pam. Bake at 425 degrees for 10 minutes or until done. Let meatballs cool. Skewer with cheese and tomatoes.
Don’t forget to add more greens for the day!!!

Crispy Oven Baked Chicken Thighs

Makes 3 servings:

1 leaner protein

3 condiments

Ingredients
▪21/2 – 3 pound chicken thighs(about 5-6) = 3 leaner proteins
▪1 teaspoon creole or cajun spice = 2 condiments
▪½ teaspoon onion powder= 1 condiment
▪½ teaspoon dried thyme or oregano = ½ condiment
▪½ teaspoon garlic powder = 1 condiment
▪1 teaspoon smoked paprika = 2 condiments
▪½ teaspoon white pepper = 1 condiment
▪¼ teaspoon cayenne pepper = ½ condiment
▪¼ teaspoon bouillon powder= 1 condiment

Instructions:

1. Wash chicken thighs, wipe with a paper towel. Combine spices and mix well.
   2.Sprinkle both sides with generous amount of the spice blend place them on a cookie sheet in a single layer, you can let them sit in the fridge overnight. Do not cover them; let the air-dry them or proceed with baking.
   3. When ready to bake, preheat oven to 475°.
   4. Bake chicken thighs in the preheated oven starting at 475 degrees for the first 20 minutes then drop to 400 degrees. Bake until skin is crispy, thighs are no longer pink at the bone, and the juices run clear, about 30 minutes. An instant-read thermometer inserted near the bone should read 165 degrees F.

Mini Pizza

Adapted from Big Red Kitchen

Makes 4 servings
Per serving: ¾ leaner protein, 3 condiments, 1 healthy fat, ½ vegetable serving

Ingredients:
1 lb ground turkey 95-97% lean
1 egg
1 ¼ tsp Italian seasoning, divided
½ tsp kosher salt
2 tbsp organic no salt added tomato paste
4 tsp extra virgin olive oil
½ tsp black pepper
1 cup grated mozzarella
1 cup sliced red bell pepper or peppadew

Egg McMuffin

One Serving: 1 leaner protein, 2 condiments, ½ fat serving

Ingredients:
5 sprays non-stick spray (split)
2 ½ ounces 95-97% lean ground turkey
2 large eggs
¼ tsp salt
¼ tsp ground black pepper
¼ cup water
1 heaping tbsp guacamole
Directions:
Grab two stainless steel 3 ½ inch biscuit cutter and spray with the inside with non-stick spray. Place one cutter on a plate and fill it with ground turkey. Gently press the meat down to uniformly shape a sausage patty.
Heat skillet over medium heat. Add the patty to the pan. If you really want the patty to keep its perfectly round shapte, you can keep the mold on until the cooked patty shrinks away from the sides. Cook until done, about 2-3 minutes on each side.
Grab two small bowls and crack one egg into each. Pierce the yolks with a fork. Heat a skillet over medium-high heat with the remaining non-stick spray. Place the two biscuit cutters in the pan and pour an egg into each mold. Season eggs with salt and pepper. Add ¼ cup water to the skillet, outside of the egg molds, making sure not to splash the eggs. Turn down the heat to low and cover the pan. Cook eggs, covered, for about 3 minutes or until cooked through. Transfer the eggs to a paper-towel lined plate.
Assemble the McMuffin sandwich with the eggs on the outside as the “bread.” Add 1 heaping tbsp of guacamole. Serve.

Savory Marinade for Chicken

This makes enough marinade for 12 servings w 1 condiment and 1 healthy fat per serving

The raw meat weight is 9oz per serving

1/2 cup chicken broth
1/4 cup white wine vinegar
3 T full fat mayo (do not use Miracle Whip, it has added sugar)
1-2 T Worcestershire sauce (I used 1 T Worcestershire sauce for chicken but when I used it on pork or beef I increased it to 2 T.)
1 T lemon juice, preferably fresh squeezed
1 tsp. Veg-Sal or salt
1 tsp. fresh ground black pepper
1 T Poultry Seasoning
1 T garlic puree or garlic powder
1 T sweet paprika, preferably Hungarian paprika (It comes in a tin instead of a jar)
1/2 T onion powder
1 tsp. thyme (optional)

Put all ingredients in jar with tight-fitting lid and shake well until all ingredients are combined. (Don’t worry if there are some beads of mayo that don’t combine; they will dissolve when you’re marinating).

Cut shallow score marks on the surface of the chicken to help the flavor penetrate. Put meat in a Ziploc bag or a plastic container with a tight-fitting lid. Pour over chicken to cover the meat, then let it marinade 6-8 hours or longer.

To cook, preheat gas or charcoal grill to medium heat. (You can hold your hand there for only about 3 seconds at that heat.) Grill meat 10-20 minutes until chicken firm and is lightly browned, turning a few times to get grill marks.