Turkey Fajitas

Ingredients

1 lb. boneless turkey tenderloins, cut into thin strips
1 tbsp. canola oil
1 each med green, sweet red and yellow peppers, cut into 1/4 inch strips
1 med onion, thinly sliced and separated into rings
1 garlic clove, minced
1/2 tsp. salt
1/2 tsp. cumin
1/2 tsp. pepper
1/4 tsp. cayenne pepper
1/2 cup minced fresh cilantro
1/4 cup lime juice
8 flour tortillas, warmed

Directions

In a large nonstick skillet, saute turkey in oil for 2 minutes.  Add the peppers, onion, garlic, salt cumin, pepper and cayenne.  Cook and stir for 5 minutes or until turkey is no longer pink and peppers are crisp-tender.  Stir in cilantro and lime juice; cook 1 minute longer.   Serve in tortillas.

Nutrition Facts:  One serving (2 fajitas) equals:
369 calories
7g fat
45mg cholesterol
448mg sodium
42g carbohydrate
4g fiber
37g protein

Chicken Caesar Pitas

Ingredients

3/4 tsp. dried oregano
1/2 tsp. dried basil
1/4 tsp. onion powder
1/4 tsp. paprika
1/8 tsp. dried mint
1 lb. boneless skinless chicken breasts
2 cups torn romaine
1 cup ready-to-serve brown rice
1/2 cup reduced-fat Caesar vinaigrette
8 whole wheat pita pocket halves

Directions

1.  In a spice grinder or with mortar and pestle, combine the first five ingredients; grind until mixture becomes fine.  Rub over chicken.  Moisten a paper towel with cooking oil; using long handled tongs, lightly coat the grill rack.
2.  Grill chicken, covered, over medium heat or broil 4 in. from the heat for 4-5 minutes on each side or until a thermometer reads 170.  When cool enough to handle, cut into 1/2 in. strips, refrigerate until chilled.
3.  In a large bowl, combine the chicken, lettuce and rice.  Drizzle with vinaigrette; toss to coat.  Serve in pitas.  I prefer to have mine heated up though.

Nutritional Facts: 2 filled pita halves equals:
398 calories
10g fat
65mg cholesterol
919mg sodium
44g carbohydrates
5g fiber
31g protein

Oven Fried Chicken

Ingredients:

• 3 to 4 pounds chicken parts
• 1/4 cup flour
• 1 teaspoon paprika
• 1 teaspoon salt
• 1/4 teaspoon pepper
• 1/3 cup butter or margarine

Preparation:

Directions for oven fried chicken recipe
Preheat oven to 425°. Wash chicken and pat dry with paper towels. In a pie pan, combine flour, paprika, salt and pepper. Coat chicken with the flour mixture.
Put butter in a shallow baking pan; place in oven to melt. When butter is melted, arrange chicken in the baking pan in a single layer, skin side down. Bake at 425° for 30 minutes; turn and bake 15 minutes longer, or until chicken is tender and done. Oven fried chicken recipe serves 4.

Crispy Baked Chicken

Ingredients

2 Tbsp. butter, melted
1 cup crushed cornflakes
1 cup flour
1-1/2 tsp. season salt
4 chicken drumsticks, skin removed
4 chicken thighs, skin removed
3/4 cup egg substitute

Directions

Drizzle butter in a 9x13 inch pan.  In a shallow bowl, combine the cornflakes, flour and season salt.  Dip the chicken in egg substitute, then roll in cornflake mixture.  Dip again in egg substitute and roll in cornflake mixture.
Arrange chicken in prepared dish, meatier side down.  Bake, uncovered, at 425 for 20 minutes.  Turn chicken over, bake 10-15 minutes longer or until juices run clear and meat thermometer reads 180.

Nutrition Facts:  1 serving (1 drumstick and 1 thigh)
237 calories
10 g fat
71 mg cholesterol
720 mg sodium
15 g carbohydrate
21 g protein

Chicken Wonton Tacos

Ingredients:
8 small square wonton wrappers (often stocked near the tofu in the fridge section of the market)
4 oz. cooked skinless lean chicken breast, shredded
2 tbsp. BBQ sauce
3/4 cup dry coleslaw mix
2 tbsp. Lite Low Fat Sesame Ginger Dressing
2 tbsp. chopped cilantro 

Directions: Preheat oven to 400 degrees.

To make the wonton shells, spray the inside and outside walls of a deep square or rectangular baking pan with nonstick spray. Evenly drape wonton wrappers over the pan's walls on a diagonal, making triangle-shaped "shells." (Use two pans, if needed, to keep wontons from overlapping.) Bake for 3 - 4 minutes, until just crispy enough to hold their shape. Remove pan from the oven and set aside to cool.

Combine chicken with BBQ sauce in a bowl and mix well. Set aside.

In a microwave-safe bowl, combine coleslaw mix, dressing, and cilantro. Mix well. Microwave for 45 seconds, until slightly softened. Set aside.

Spray a baking sheet with nonstick spray. One at a time, carefully remove wonton shells from the pan and fill each with a heaping tablespoon of BBQ chicken and a heaping teaspoon of cilantro slaw. Lay filled wontons gently on their sides on the baking sheet.

Spray the upward-facing sides of the wonton shells lightly with nonstick spray (for added crispiness) and bake for about 5 minutes, until warm and crunchy. Let cool slightly and serve!

MAKES 2 SERVINGS
Serving Size: 4 wonton tacos
Calories: 191
Fat: 2g
Sodium: 605mg
Carbs: 25g
Fiber: 1g
Sugars: 7.5g
Protein: 17g

Chicken Parmesan Casserole

Ingredients

4-5 chicken breasts
2-3 Tbsp. Olive Oil
2 cloves crushed Garlic
Crushed red pepper flakes
2 cups Marinana Sauce
1/4 cup chopped fresh basil
8 ounces Mozzarella Cheese
4 ounces Parmesan Cheese
5 ounce package croutons


In a casserole dish (9x13) coat with olive oil and mix in crushed garlic.  Add a couple of shakes of red pepper flakes.  Layer chicken breasts over the oil and seasonings.  Add Marinana sauce on top of chicken, spread across the chicken evenly.  Sprinkle on the chopped basil leaves, then 4 ounces of grated mozzarella and 2 ounces grated Parmesan.  Next, add  the garlic croutons and then top with remaining cheese.   Bake at 350 for 35 minutes or until chicken is done.

Indian Butter Chicken

Ingredients

1/4 cup butter, divided

1 onion, minced

1 Tbsp. minced garlic

1 (15 ounce) can tomato sauce

1 can evaporated milk

1/2 cup heavy cream

2 tsp. salt

1 tsp. cayenne pepper

1 tsp. garam masala

1 1/2 lbs. chicken breasts, cut into bite sized chunks

2 Tbsp. vegetable oil

2 Tbsp. curry powder                

Directions

1. Preheat oven to 375 degrees F (190 degrees C).
2. Melt a few tablespoons of butter in a skillet over medium heat. Stir in onion and garlic, and cook slowly until the onion caramelizes to a dark brown, about 15 minutes.
3. Meanwhile melt the remaining butter in a saucepan over medium-high heat along with the tomato sauce, canned milk, heavy cream, salt, cayenne pepper, and garam masala. Bring to a simmer, then reduce heat to medium-low; cover, and simmer for 30 minutes, stirring occasionally. Then stir in caramelized onions.
4. While the sauce is simmering, toss cubed chicken breast with vegetable oil until coated, then season with curry powder and spread out onto a baking sheet.
5. Bake chicken in preheated oven until no longer pink in the center, about 12 minutes. Once done, add the chicken to the sauce and simmer for 5 minutes before serving.

Mozzarella Stuffed Meatballs

Ingredients

1 lb of ground beef
add some salt and pepper to season
1 clove grated garlic
1 tsp oregano (dry)
2 tbsp chopped parsley
1 tsp tomato paste
1 tsp Dijon
dash of Worcestershire sauce
1 egg
1 tbsp breadcrumbs
cubes of Mozzarella Cheese

Directions

Mix all ingredients with hands. Form into golf ball sized meatballs with cheese cubes wrapped inside each one. Bake on a large pan covered in oil at 350 degrees for 30 minutes.

Summer Veggie & Chicken Pasta Salad

Ingredients

12 oz. bow tie pasta
3 chicken breasts, cooked and cubed
2 medium roma tomatoes
1 medium squash
1 medium zucchini
1 medium broccoli crown
1/2 medium red onion
2/3 (15 oz.) jar roasted red peppers
1/2 bunch of parsley


Vingaigrette
1/4 cup vegetable oil
1/4 cup olive oil
1/3 cup red wine vinegar
1 Tbsp. dijon mustard
1 tsp. dried oregano
1 tsp. minced garlic
3/4 tsp. salt
Fresh cracked black pepper to taste

Directions

STEP 1: Bring a large pot of lightly salted water to a boil. Add the pasta and boil for 5-7 minutes or until tender. Drain in a colander.  Cook chicken and cube (I seasoned mine with Poultry Seasoning).

STEP 2: While you're waiting for the pasta water to boil and the pasta to cook, prepare the vegetables (squash, zucchini, broccoli, tomato, onion, parsley, red pepper). Give the vegetables a good wash and then cut into bite sized pieces (onions and red pepper thinly sliced; parsley removed from stems and chopped).

STEP 3: While the pasta is cooling, prepare the vinaigrette. In a small bowl whisk together the vegetable oil, olive oil, red wine vinegar, dijon mustard, oregano, minced garlic, salt, and pepper.

STEP 4: Combine the cooked pasta, chicken, chopped vegetables, and vinaigrette. Stir until everything is well mixed and coated with vinaigrette. Serve immediately or refrigerate until ready to eat.