Chicken and Mushroom Pasta Casserole

(makes 6 servings)

Ingredients:

• 2 Tbsp. olive oil
• ½ lb. boneless, skinless chicken breasts
• 1 large portobello mushroom cap, cut in strips
• 1 onion, halved and sliced
• 8 oz. small rigatoni pasta, cooked and drained
• 2 cans (10 oz. each) low-fat, reduced-sodium condensed cream of mushroom soup
• 2 cups water
• 2 roasted red peppers, coarsely chopped
• ¼ cup chopped parsley
• ¼ tsp. salt
• ⅓ cup (1.5 oz.) grated Parmesan cheese

Preparation:

• Preheat oven to 375 degrees F. Coat a 13 x 9-inch baking dish with cooking spray.
• Heat 1 Tbsp. of oil in 12-inch nonstick skillet over medium-high heat. Pat chicken dry and add to skillet. Cook 3-4 min per side, or until golden. Remove and set aside.
• Add remaining oil to skillet. Add mushroom and onion. Cook, stirring, until soft, about 5 min. Remove and set aside.
• Cut reserved chicken into strips and place in large bowl. Add reserved mushroom and onion, pasta, soup, water, roasted red peppers, parsley and salt. Stir to mix. Spoon into prepared baking dish. Sprinkle with cheese.
• Cover with foil and bake 20 min, or until hot and bubbly.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 313 Calories, 16 g Protein, 40 g Carbohydrates, 3 g Dietary Fiber, 9.5 g Fat, 2 g Saturated Fat, 578 mg Sodium

Rosemary Roast Chicken

(makes 6 servings)

Ingredients:

• 1 broiler fryer chicken (3 lb.)
• 3 tsp. dried rosemary, crushed
• ¼ tsp. salt
• 1 lemon, sliced
• 1 small onion, chopped
• 2 cans (14.5 oz. each) fat-free, reduced-sodium chicken broth
• 1 Tbsp. cornstarch
• ⅓ cup Madeira wine or alcohol-free white wine

Preparation:

• Preheat oven to 450 degrees F. Coat roasting rack and roasting pan with cooking spray.
• Wash chicken and pat dry with paper towels. (Reserve giblets for another use.) Season cavity with 1 tsp. of rosemary and salt. Place lemon inside cavity.
• Place chicken, breast side up, on prepared roasting rack. Rub 1 tsp. of remaining rosemary over breast under skin of chicken. Scatter onion around bottom of pan. Pour in 1 can of the broth.
• Roast chicken 20 min, basting with pan juices. Lower oven temperature to 350 degrees F. Roast, basting every 15 min, 45 to 50 min, or until thermometer inserted in breast registers 180 degrees F and juices run clear. Transfer chicken to cutting board and loosely cover with foil. In small bowl, whisk cornstarch with ¼ cup of the remaining broth until smooth. Set aside.
• Place roasting pan on stove top over medium-high heat. Add wine. Boil 2 to 3 min, scraping bottom of pan to loosen browned bits, or until liquid is reduced to ¼ cup. Add remaining broth. Bring to a boil. Skim off and discard any fat that rises to top. Pour in reserved cornstarch mixture and remaining rosemary. Cook, stirring constantly, 2 to 3 min, or until slightly thickened.
• Carve chicken. Remove and discard skin before eating. Serve with gravy.

Make 6 Servings:

Weight loss recipes Amount Per Serving : 167 Calories, 25 g Protein, 5 g Carbohydrates, 1 g Dietary Fiber, 3 g Fat, 1 g Saturated Fat, 486 mg Sodium

Gingered Chicken and Greens Stir-Fry

(makes 4 servings)

Ingredients:

• 1 Tablespoon canola oil
• 1 Tablespoon finely chopped ginger
• 2 cloves garlic, thinly sliced
• 6 scallions, thinly sliced (keep white and green parts separate)
• 1 large red bell pepper, cut into thin strips
• 1 pound boneless, skinless chicken thighs, cut into ½ inch strips
• ¼ teaspoon salt
• 2 cups cooked greens (1 pound raw with stems)
• 1 Tablespoon soy sauce
• 2 teaspoon toasted sesame oil

Preparation:

• Add oil to large nonstick skillet or wok set over medium-high heat. When hot, add ginger, garlic, and white of scallion. Stir-fry about 2 minutes.
• Add bell pepper and stir-fry about 2 minutes.
• Add chicken, salt and stir-fry about 5 minutes, or until almost done.
• Stir in cooked greens, scallion green, soy sauce, and sesame oil. Add salt to taste.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 289 Calories, 22 g Protein, 9 g Carbohydrates, 3 g Dietary Fiber, 18.5 g Fat, 4 g Saturated Fat, 623 mg Sodium

Turkey in the Slaw

(makes 1 servings)

Ingredients:

• 1 tsp. canola oil
• 2 Tbsp. white wine vinegar
• Pinch celery seeds
• ½ cup finely shredded green or red cabbage
• 2 slices seeded rye bread, toasted
• Honey mustard (optional)
• ¼ cup (2 oz.) thinly sliced roasted turkey breast

Preparation:

• Whisk oil, vinegar, and celery seeds in medium bowl. Add cabbage and toss to coat.
• Spread 1 slice of the toast lightly with mustard (if using). Top with turkey and slaw. Season with ground black pepper to taste. Top with remaining toast.

Make 1 Servings:

Weight loss recipes Amount Per Serving : 184 Calories, 13 g Protein, 19 g Carbohydrates, 3 g Dietary Fiber, 6 g Fat, 0.5 g Saturated Fat,571 mg Sodium

Chicken Fajita Burrito with Mango Salsa

(makes 4 servings)

Ingredients:

• 2 teaspoon olive oil
• 1 red bell pepper, thinly sliced
• 1 red onion, halved and thinly sliced
• ¼ cup coarsely chopped cilantro
• 4 whole wheat tortillas (10-inch diameter)
• 3 cups (about 1½ pounds) roasted chicken, cut into strips
• ½ cup mango salsa

Preparation:

• In a large-size nonstick skillet over medium heat, heat oil and Add the bell pepper and onion then cook about 10 minutes or until soft. Stir in the cilantro. Remove from heat and cover skillet to keep warm.
• In a large-size, dry skillet over medium heat, place each tortilla and warm about 30 seconds per side.
• Divide the vegetables evenly among centers of each tortilla. Arrange the chicken over vegetables and top salsa. Fold in sides then roll tortillas into tight cylinders.

Make 4 Servings:

Weight loss recipes Amount Per Serving : 350 Calories, 35 g Protein, 29 g Carbohydrates, 5 g Dietary Fiber, 9 g Fat, 1 g Saturated Fat, 347 mg Sodium

Tarragon Chicken Salad Sandwich

(makes 2 servings)

Ingredients:

• 1½ cups cooked chicken breast, cut into small cubes
• 3 Tablespoons light mayonnaise
• 2 Tablespoons reduced fat sour cream
• 1½ Tablespoons chopped tarragon
• 2 Tablespoons chopped almonds
• 1 rib celery, finely chopped
• 1 multigrain baguette (4 ounces), halved lengthwise

Preparation:

• Combine chicken, mayonnaise, sour cream, tarragon, almonds, and celery gently in bowl. Spoon chicken salad evenly onto baguette bottom. Top with lettuce, if you wish, and remaining baguettes slice. Cut in half and serve.

Make 2 Servings:

Weight loss recipes Amount Per Serving : 408 Calories, 37 g Protein, 34 g Carbohydrates, 5 g Dietary Fiber, 14 g Fat, 3.5 g Saturated Fat, 538 mg Sodium

Asian Chicken Soup

(makes 2 servings)

Ingredients:

• 8 oz. chicken breast
  
• 2¼ cups low-sodium chicken broth
  
• 1½ Tbsp. lime juice
  
• 1 scallion, thinly sliced
  
• ½ tsp. ground ginger
  
• 2 Tbsp. reduced-sodium soy sauce
  
• ½ cup sliced wild mushrooms
  
• 1 cup packed baby spinach
  

Preparation:

• In medium-size saucepan, combine chicken and broth. Bring to a boil. Add lime juice, scallion, ginger and soy sauce. Reduce heat and simmer about 6-8 minutes or until chicken is cooked through.
  
• Remove chicken to plate to cool. Add mushrooms to broth and cook about 5 minutes or until soft. Meanwhile, shred chicken.
  
• Return chicken to pot and add spinach. Stir and cook about 2 minutes or until spinach wilts.
  

Make 2 Servings:

Weight loss recipes Amount Per Serving : 196 Calories, 34 g Protein, 7 g Carbohydrates, 1 g Dietary Fiber, 4 g Fat, 1 g Saturated Fat, 749 mg Sodium

Cajun Chicken and Andouille Soup

(makes 6 servings)

Ingredients:

• 1 pound boneless, skinless chicken thighs, cut into ¾" pieces
  
• 4 ounces andouille or other fully cooked sausage, halved lengthwise and cut into ½" pieces
  
• 4 cups chicken stock
  
• 1 can (14.5 ounces) crushed tomatoes
  
• 1½ cups fresh or frozen and thawed corn kernels
  
• 1 cup sliced fresh or frozen and thawed okra
  
• 1 onion, chopped
  
• 1 green bell pepper, chopped
  
• 2 ribs celery, thinly sliced
  
• 2 large cloves garlic, minced
  
• ¾ teaspoon salt
  
• ½ teaspoon cajun seasoning
  

Preparation:

• In 5-quart or larger slow cooker, combine all ingredients. Cover and cook on low 6-8 hours. Season with salt and black pepper to taste.
  

Make 6 Servings:

Weight loss recipes Amount Per Serving : 223 Calories, 24 g Protein, 18 g Carbohydrates, 4 g Dietary Fiber, 7 g Fat, 2.5 g Saturated Fat, 942 mg Sodium

Lemon Chicken Soup

(makes 4 servings)

Ingredients:

• 1 teaspoon olive oil
  
• 1 small clove garlic, minced
  
• 6 cups chicken broth
  
• 1 rib celery, chopped
  
• 1 cup shredded carrots
  
• ½ teaspoon ground black pepper
  
• ¼ teaspoon salt
  
• ½ cup orzo
  
• 2 ½ cups frozen green peas or cut green beans
  
• 3 cups chopped cooked chicken
  
• 2 large eggs
  
• 3-4 Tablespoons freshly squeezed lemon juice (from 1 large lemon, Tip : Extract more juice. Before squeezing, warm the whole lemon in the microwave about 20 seconds or roll it around firmly on a countertop, or both.)
  

Preparation:

• In Dutch oven over medium heat, heat oil then add garlic and cook about 1 minutes or until light brown.
  
• Add broth, celery, carrots, pepper and salt then bring to a boil over high heat. Add orzo and reduce heat to a simmer. Cook about 8 minutes or until orzo is tender.
  
• Add peas and chicken and simmer 2 minutes.
  
• Meanwhile, in medium-size bowl, whisk eggs and 3 Tbsp. of the lemon juice.
  
• Temper egg mixture by whisking in about 1 cup hot stock in a thin stream.
  
• Whisk egg mixture into soup and warm briefly over low heat, 2 minutes. Don’t boil or eggs will curdle.
  
• Adjust seasoning as needed with more lemon juice, salt or pepper and serve.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 424 Calories, 49 g Protein, 32 g Carbohydrates, 4 g Dietary Fiber, 10.5 g Fat, 3 g Saturated Fat, 940 mg Sodium

Spinach Salad Topped With Almond-Encrusted Chicken Breast

(makes 1 servings)

Ingredients:

• 5 oz. boneless, skinless chicken breast
  
• 1 Tbsp. cornstarch
  
• 1 egg
  
• 1 Tbsp. finely chopped almonds
  
• 2 Tbsp. balsamic vinegar
  
• 1 Tbsp. olive oil
  
• ⅛ tsp. freshly ground black pepper
  
• 3 cups baby spinach
  
• 1/4 cup mushrooms, sliced
  
• 1/4 cup yellow or red grape tomatoes, halved
  
• 1 small red bell pepper, sliced into strips
  

Preparation:

• Sprinkle each side of chicken with cornstarch.
  
• Beat egg with 1 Tbsp. water in shallow dish.
  
• Dip into egg mixture to coat, allowing excess to drip off. Sprinkle each sides with almonds.
  
• Coat small nonstick skillet with cooking spray and set over medium heat.
  
• Cook chicken until no longer pink and juices run clear, about 5 minutes per side.
  
• Remove from pan and set aside.
  
• Whisk vinegar, oil and black pepper in medium bowl.
  
• Add spinach, mushrooms, tomatoes and bell pepper. Toss to coat.
  
• Transfer to a serving plate. Slice reserved chicken diagonally and place on top of salad.
  

Make 1 Servings:

Weight loss recipes Amount Per Serving : 497 Calories, 45 g Protein, 28 g Carbohydrates, 7 g Dietary Fiber, 23 g Fat, 3 g Saturated Fat, 336 mg Sodium

Chopped Chicken Salad With Apples And Walnuts

(makes 4 servings)

Ingredients:

• 1-2 cups chopped romaine lettuce
  
• 4-5 oz. chicken breast, cooked, cooled and chopped
  
• ½ cup canned chickpeas, rinsed and drained
  
• ½ Fuji or McIntosh apple, chopped
  
• ¼ cup chopped cucumber (with peel)
  
• ¼ cup chopped tomato
  
• ¼ cup chopped avocado
  
• ¼ cup chopped celery
  
• 2 scallions, finely chopped
  
• 1 Tbsp. chopped walnuts
  
• 2 Tbsp. reduced-calorie raspberry vinaigrette
  

Preparation:

• In large-size bowl, place lettuce then add chicken, chickpeas, apple, cucumber, tomato, avocado, celery, scallions and walnuts. Drizzle with vinaigrette and toss to coat.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving : 459 Calories, 36 g Protein, 45 g Carbohydrates, 14 g Dietary Fiber, 17 g Fat, 2 g Saturated Fat, 653 mg Sodium

Crispy Chicken Nuggets

(makes 4 servings)

Ingredients:

• 12 oz. chicken breasts, skinless, boneless and cut into 1” chunks
  
• 1 egg, slightly beaten
  
• 1 tbsp honey
  
• 1 tsp prepared mustard
  
• 2 cups crushed cornflakes
  
• 1 tbsp ground black pepper
  

Preparation:

• Preheat oven to 450 degree F.
  
• Combine egg, honey and mustard in a small-size bowl with a fork.
  
• Add the crushed cornflakes and toss with the pepper in a medium-size bowl.
  
• Dip chicken pieces in egg mixture then roll in cornflakes until covered.
  
• Place chicken on an ungreased baking sheet and bake until cooked through and no longer pink in the center (about 15 minutes).
  
• Serve with your favorite low-fat dipping sauce (optional)
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (117 g)): 178 Calories, 22 g Protein, 15 g carbohydrates, 0 g Dietary Fiber, 2 g fat, 1 g saturated fat, 102 mg cholesterol, 215 mg sodium

Carrot and Raisin Quinoa

(makes 8 servings)

Ingredients:

• 1 cup uncooked quinoa
  
• 1⅓ cups sliced fresh mushrooms
  
• ½ cup chopped green onions
  
• 2¾ cups water
  
• 1½ tsp chicken-flavored bouillon granules
  
• ½ tsp dried thyme
  
• 1 tsp grated lemon rind
  
• 1 cup shredded carrot
  
• 2 tbsp chopped raisins
  
• Low-fat cooking spray
  

Preparation:

• Wash the Quinoa thoroughly to remove its bitter coating, drain and set aside.
  
• In a large nonstick skillet coated with cooking spray, sauté mushrooms and green onions over medium-high heat until tender (about 5 minutes). Set aside.
  
• In a large saucepan, bring 2¾ cups water, bouillon cubes, thyme and lemon rind to a boil. Add quinoa and carrot. Cook until water is absorbed (about 10-15 minutes).
  
• Stir in raisins and mushroom mixture.
  

Make 8 Servings:

Weight loss recipes Amount Per Serving(½ cup (56 g)): 99 Calories, 4 g Protein, 19 g carbohydrates, 2 g Dietary Fiber, 1 g fat, 0 g saturated fat, 0 mg cholesterol, 81 mg sodium

Thai Noodle Salad

(makes 4 servings)

Ingredients:

• 6 oz. dried vermicelli, cook according to package instructions
  
• ¼ cup low-sodium soy sauce
  
• ¼ cup chicken broth (or vegetable broth)
  
• 2 tbsp peanut butter
  
• 1 tbsp fresh lime juice
  
• 1 tsp minced fresh ginger
  
• ½ tsp crushed red pepper
  
• 1 tsp minced garlic cloves
  
• 1½ cups chopped cooked chicken
  
• 1 red sweet pepper, seeded and cut into thin strips
  
• 3 green onions, cut diagonally into ½” pieces
  
• ¼ cup chopped fresh cilantro
  
• Lime wedges for garnish
  

Preparation:

• Combine soy sauce, chicken broth, peanut butter, lime juice, ginger, crushed red pepper in a medium-size saucepan. Cook over medium-low heat until peanut butter is melted.
  
• Add cooked pasta and toss to coat evenly.
  
• Stir in cooked chicken, sweet pepper, green onions and cilantro.
  
• Serve with lime wedges.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (185 g)): 317 Calories, 25 g Protein, 38 g carbohydrates, 2 g Dietary Fiber, 7 g fat, 1 g saturated fat, 45 mg cholesterol, 882 mg sodium

Curry Chicken Salad

(makes 6 servings)

Ingredients:

• 4 cooked skinless, boneless chicken breast halves, chopped
  
• ½ cup red bell pepper (or any color), seeded and chopped
  
• 1 (8 oz.) can water chestnuts, drained and sliced
  
• 1 apple, peeled, cored and chopped
  
• ½ cup seedless red grapes, halved
  
• ½ cup low-fat mayonnaise
  
• ¼ tsp fresh ground pepper
  
• ¼ cup slivered almonds
  
• ¼ cup celery, chopped
  
• 1 tsp curry powder
  

Preparation:

• Combine chicken, mayonnaise, curry, and pepper in a medium-size bowl. Add celery, red bell pepper, apple, grapes, almonds and water chestnuts and mix until well-coated.
  

Make 6 Servings:

Weight Loss Recipes Amount Per Serving(1/6 of recipe (141 g)): 198 Calories, 19 g Protein, 12 g carbohydrates, 2 g Dietary Fiber, 9 g fat, 1 g saturated fat, 54 mg cholesterol, 151 mg sodium

Asian Chicken Salad

(makes 4 servings)

Ingredients:

• 2 cups cooked chicken, skin removed, thinly sliced
  
• 4 cups cabbage, shredded
  
• 1 cup mushrooms, sliced
  
• 1 cup carrots, grated
  
• 2 tbsp cilantro, chopped
  
• 1 cucumber, thinly sliced
  
• 3 green onions, thinly sliced
  
• 1 mandarin orange or tangerine, divided into sections
  
• ½ cup no-fat Asian or Oriental-style salad dressing
  
• Black pepper
  

Preparation:

• Combine chicken, cabbage, mushrooms, carrots, cilantro, cucumber, and dressing. Toss well in a large-sized bowl.
  
• Top with green onions and tangerine sections. Pepper to taste.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (301 g)): 218 Calories, 25 g Protein, 14 g carbohydrates, 4 g Dietary Fiber, 7 g fat, 1 g saturated fat, 60 mg cholesterol, 392 mg sodium

Asparagus Almond Chicken Salad

(makes 4 servings)

Ingredients:

• 2 cups asparagus tips, diagonally cut
  
• ¼ cup low-calorie mayonnaise
  
• ¼ cup plain, non-fat yogurt
  
• 1 tsp curry powder
  
• 1 tsp fresh lemon juice
  
• ¼ tsp salt
  
• ⅛ tsp ground pepper
  
• 2 cups cooked skinless, boneless chicken breast, chopped
  
• ½ cup red bell pepper, seeded and chopped
  
• ¼ cup fresh cilantro, chopped
  
• 2 tbsp sliced almonds, toasted
  
• Lettuce leaves
  

Preparation:

• Steam asparagus until crisp-tender (about 2 minutes).
  
• Whisk together the mayonnaise, yogurt, curry, lemon juice and salt in a medium-sized bowl.
  
• Add asparagus, chicken, red bell pepper, cilantro and almonds and toss to coat.
  
• Serve on fresh lettuce leaves.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving(¼ of recipe (193 g)): 192 Calories, 25 g Protein, 9 g carbohydrates, 2 g Dietary Fiber, 7 g fat, 1 g saturated fat, 62 mg cholesterol, 232 mg sodium

Spiced Crusted Chicken with Glazed Carrots

(makes 4 servings)
Prep Time: 20 minutes
Cook Time: 50 Minutes

Ingredients for the Chicken:

• olive oil cooking spray
  
• ½ cup unsalted, shelled pistachios, finely chopped
  
• 2 tsp. ground coriander
  
• 3 Tbsp. black sesame seeds
  
• 1½ tsp. ground cumin
  
• 1 Tbsp. water
  
• 1 egg
  
• ¼ cup flour
  
• Salt and freshly ground
  
• black pepper
  
• 4 boneless (about 6 oz. each), chicken breast halves, skin removed
  

Ingredients for the Carrot:

• 1 ½ Tbsp. olive oil
  
• 1 tsp. cumin seeds
  
• 6 carrots, sliced ¼” thick on the diagonal
  
• Salt and freshly ground black pepper
  
• ⅓ cup orange juice
  
• 1½ Tbsp. honey
  
• 1 Tbsp. fresh cilantro, chopped
  

Preparation:

• Preheat oven to 400 degrees F and Lightly coat a foil-lined baking sheet with cooking spray.
  
• Mix together with pistachios,coriander, sesame seeds and cumin in a shallow bowl. Beat egg and water together in another shallow bowl. In a third bow, add flour and season with salt and pepper.
  
• Dip a piece of chicken into the flour and shake off excess; quickly dip in egg mixture, then pistachio mixture, turning to coat both sides. Place onto prepared baking sheet and repeat with remaining chicken.
  
• Bake until juices run clear when pierced with a knife in the thickest part (about 25 – 30 minutes).
  
• Meanwhile chicken cooks, prepare the carrots. In a skillet over medium, heat olive oil then add cumin seeds and cook until fragrant. Add carrots and toss to coat with oil; season with salt and pepper. Add orange juice, cover, and cook about 8 minutes, stirring occasionally. Reduce heat to medium-low and stir in honey. Continue cooking, uncovered, until liquid evaporates and carrots are tender (about 4 – 5 minutes). Divide chicken and carrots among 4 plates, sprinkle with cilantro, and serve immediately.
  

Make 4 Servings:

Weight Loss Recipes Amount Per Serving (6 oz. chicken, ½ cup carrots): 504 calories, 23 g fat, 4 g saturated fat, 31 g carbs, 45 g protein, 6 g fiber, 162 mg calcium, 5 mg iron, 229 mg sodium.

Tortilla Chicken Pizza

(makes 4 servings)

Ingredients:

• ½ cup cooked chicken breast, chopped
  
• 4 tsp olive oil
  
• 4 (6-7 inch) flour tortillas
  
• ½ cup pizza sauce
  
• ½ cup fresh oregano, minced
  
• ½ cup fresh vegetables (peppers, onions, tomatoes, olives, and your other favorites), roasted and chopped
  
• ¼ cup grated low-fat mozzarella cheese
  
• ¼ cup grated Parmesan cheese
  
• 1 tbsp fresh basil
  

Preparation:

• Preheat broiler in oven and set rack about 4” – 5” below heating elements.
  
• Brush both sides of each tortilla with ¼ tsp olive oil on each side.
  
• Prick the surface of the tortillas in several places with a fork.
  
• Place the tortillas directly on the oven rack and broil for about 1-2 minutes on each side or until lightly browned.
  
• Place tortillas on baking sheet. Spread each with the pizza sauce.
  
• Arrange chicken and vegetables on each tortilla. Sprinkle with oregano and cheeses.
  
• Broil for about 1-2 minutes or until cheese melts.
  
• Sprinkle with basil.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 pizza (109 g)): 236 Calories, 13 g Protein, 21 g carbohydrates, 1 g Dietary Fiber, 11 g fat, 3 g saturated fat, 24 mg cholesterol, 518 mg sodium

Spicy Basque Chicken

(makes 4 servings)

Ingredients:

• 1 tsp paprika
  
• 3 tbsp all-purpose flour
  
• 4 skinless and boneless chicken breast halves
  
• Low-fat cooking spray
  
• 2 red bell peppers (or yellow), cut into bite-sized pieces
  
• 1 thinly sliced onion
  
• 3 cloves minced garlic
  
• ⅛ tsp cayenne pepper
  
• 1 (14½oz.) can diced tomatoes, undrained
  
• ¼ cup low-sodium chicken broth
  
• ¼ cup pitted and sliced olives
  
• 1 tbsp fresh oregano
  

Preparation:

• Place flour in a shallow dish then add chicken, one piece at a time, and coat both sides then set aside.
  
• Spray low-fat cooking spray in a medium-sized skillet then increase heat to medium-high. Add chicken and cook for about 4-5 minutes or until browned on each side. Remove chicken from skillet and set aside.
  
• Add the red bell pepper, onion, and garlic in the same skillet and stir fry for about 3-4 minutes or until vegetables are crisp-tender. Stir in the paprika and cayenne and continue to cook for about 1 minute.
  
• Add the tomatoes, chicken broth and olives then increase heat to bring to boiling. Add chicken and spoon the sauce over the pieces. Reduce heat to medium-low, cover and simmer until chicken is cooked through and no longer pink in the center of the thickest part of the meat (about 10-15 minutes).
  
• Serve chicken on a platter with the tomato sauce spooned over and top with fresh oregano.
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 chicken breast (340 g)): 223 Calories, 30 g Protein, 19 g carbohydrates, 3 g Dietary Fiber, 3 g fat, 1 g saturated fat, 68 mg cholesterol, 384 mg sodium