I. Perfect Weekday PoultryLemon Scallion Chicken and Vegetable KabobsIngredients
- 1 ½ lbs raw, boneless, skinless chicken breast
- 2 cups summer squash, halved lengthwise, cut into 1 inch chunks
- 2 cups mushrooms, quartered
- 1 ½ cups zucchini, halved lengthwise, cut into 1 inch chunks
- 1 cup cherry tomatoes
Lemon Scallion Sauce:
- ¾ cup chopped scallions, chopped
- 6 Tbsp fresh lemon juice
- 1 Tbsp hot sauce
- ¼ tsp freshly ground black pepper
- ½ tsp salt or Mrs. Dash seasoning
- 1 Tbsp olive oil
Directions
- Soak wooden skewers in water for 30 minutes, so they do not catch fire.
- Preheat grill to medium heat.
- In a small bowl, combine scallion sauce ingredients, set aside.
- Thread kabobs with chicken and vegetables. Brush kabobs before and during cooking with sauce. Grill kabobs for 10 minutes, turning once, until cooked through.
Serves 3. Gluten-free. Dairy-free.
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Roast Chicken with Caramelized Lemons, Olives, and Cherry TomatoesIngredients
- 1 tablespoon oil
- 4 skinless chicken breasts
- A pinch sea salt or Mrs. Dash seasoning
- Ground black pepper to taste
- 2 lemons, cut in half
- 2 to 4 cups cherry tomatoes (The more, the merrier! Do not cut)
- ½ cup pitted black olives
- Handful of fresh thyme (about 8-10 stems)
Directions
- Preheat oven to 450F. Heat the oil in an oven-proof skillet over medium-high heat. Pat the chicken breasts dry, and season with sea salt or Mrs. Dash and pepper. Place chicken breasts in the heated oil and sear for about 5 minutes until golden brown. Flip the chicken over.
- Add the two halved lemons, pitted olives, whole cherry tomatoes, and thyme to the skillet and transfer to the oven. Roast for 25 minutes at 450F, or until chicken is cooked through.
Serves 4. Gluten-free. Dairy-free.
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Tandoori Chicken with Cucumber-Yogurt Salad
Ingredients
- 2 lb skinless, boneless drumsticks
- 2 Tbsp fresh lemon juice
- 1 ¼ cup nonfat plain yogurt
- ½ large onion, chopped
- 1 Tbsp paprika
- 2 tsp garam masala spice blend
- 1 garlic clove, minced
- 1 tsp peeled, grated ginger
- 1 tsp ground coriander
- ½ tsp turmeric
- 1 tsp cayenne pepper
- ⅛ tsp salt
Cucumber-Yogurt Salad:
- 12 ounces plain non-fat yogurt
- 1 large cucumber, peeled and finely chopped
- 1 cup tomatoes, diced
- ½ small red onion, finely chopped
- 2 Tbsp fresh lemon juice
- ¼ cup fresh chopped herbs: mint, cilantro, or parsley
- Pinch of sea salt and freshly ground black pepper
Directions
- Cut 2 deep diagonal slashes on both sides of each drumsticks, cutting through to the bone, allowing the marinade to penetrate.
- In a shallow baking dish, coat the chicken with lemon juice, cover and refrigerate for 20 minutes.
- For the marinade, combine yogurt, onion, garlic, ginger, and all the tandoori spices in a food processor or blender. Process until smooth. Pour the marinade over the chicken, coat well. Cover and refrigerate for 6 to 24 hours.
- When ready to cook, preheat oven to 450F. Line a broiler pan with foil and spray with cooking spray. Remove chicken from the marinade and place in the broiler pan. Discard excess marinade. Roast the chicken for 20-25 minutes, or until an internal temperature of 165F is reached. Turn the oven to broil and do so for 5 minutes, turning once, until gently browned. Plate and serve with raita. Makes six 5-oz servings (with bone).
- To make the cucumber-yogurt salad: in a bowl, combine yogurt, cucumber, tomato, onion, herbs, lemon juice, salt, and pepper. Mix well, cover, and refrigerate until ready to serve.
Serves 4. Gluten-free.
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Lebanese Style Lemon Chicken with Almond Green BeansIngredients
- 1 lb boneless, skinless chicken breast, cut into bite size pieces
- 1 lb green beans, trimmed and steamed
- ¼ cup slivered almonds, toasted
Marinade:
- 1 Tbsp extra virgin olive oil
- ½ cup lemon juice
- 2 Tbsp dried oregano
- ¼ tsp black pepper
- ½ tsp cinnamon
Directions
- Combine all marinade ingredients into a large mixing bowl and stir. Add chicken breast and toss until coated evenly. Marinate chicken covered in the refrigerator for at least 1 hour.
- Bake chicken in a baking dish at 425 F for 30 minutes.
- Serve with steamed green beans topped with toasted slivered almonds.
Serves 2. Gluten-free. Dairy-free.
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Spinach and Feta Stuffed Chicken BreastsIngredients
- 3 (1.25 lbs total) chicken breast halves
- 10 oz package frozen organic chopped spinach, thawed and drained
- 1 tsp olive oil
- 4 cloves garlic, minced
- ½ cup (2.5 oz) reduced fat Feta cheese
- ⅓ cup low fat ricotta cheese
- ¼ cup parsley, chopped
- ½ medium onion, chopped
- Pinch of sea salt and freshly ground black pepper
- Toothpicks
Directions
- Heat oil in a pan. Add onions and garlic and sauté for 2 minutes. Add spinach, salt and pepper, cook another 2 minutes, stirring occasionally. Add feta and ricotta cheese to the spinach mixture.
- Preheat oven to 350F. Slice each chicken breast halves into 3 thin cutlets. Pound to make thinner. Place 2 Tbsp of spinach-cheese mixture in the center of the chicken. Roll it up and secure the ends with toothpicks to prevent filling from coming out.
- Spray baking pan with oil and place rolled up chicken inside. Bake at 350F for 30 minutes, until cooked through. Remove toothpicks and serve.
Serves 3. Gluten-free.
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Chicken Marsala with Mushrooms Ingredients
- 2 skinless, boneless, chicken breasts
- 1 ½ Tbsp olive oil
- 3 cups white button or crimini mushrooms, sliced
- ½ cup Marsala wine
- ½ cup low sodium, reduced fat chicken broth
- ⅛ tsp kosher salt
- ¼ tsp freshly ground black pepper
- 2 Tbsp fresh parsley
Directions
- Pound chicken flat. Season with salt and pepper.
- Heat oil in nonstick skillet. Add chicken and cook for a 2-3 minutes each side over medium-high heat. Careful not to overcook. Add wine and chicken broth and continue cooking for 2-3 minutes.
- Add mushrooms. Cook a few more minutes until mushrooms are softened, stirring occasionally.
- Divide chicken, mushrooms, and sauce evenly on two plates. Garnish with fresh parsley.
Serves 2. Gluten-free. Dairy-free.
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Chicken Cacciatore with ArtichokesIngredients
- 4 boneless, skinless chicken breasts
- 1 cup onion, chopped
- 1 cup red or green bell pepper, chopped
- 4 garlic cloves, minced
- 4 roma tomatoes, chopped
- 12 oz frozen artichoke hearts
- 12 black olives (optional)
- 1-15 oz can reduced-sodium stewed Italian tomatoes
- ¾ cup dry red wine
- 1 Tbsp extra virgin olive oil
- 1 Tbsp each: dried basil and oregano
- 1 bay leaf
- ¼ tsp freshly ground black pepper
Directions
- Heat olive oil over medium heat in a large skillet. Brown chicken for 5 minutes on each side. Remove chicken and set aside.
- Add chopped onion, bell pepper, and garlic to skillet; sauté until tender. Use the “water sauté method” for less oil if desired. Stir in chopped tomatoes, stewed tomatoes, wine, oregano, basil, pepper, and bay leaf. Simmer for 10 minutes, stirring occasionally.
- Add chicken back to sauce and bring to a boil. Add frozen artichokes. Reduce heat to medium-low, cover, and simmer for about 20 minutes. Stir in olives before cooking is finished (may omit for lower fat option). Divide chicken and sauce evenly on 4 plates.
Serves 4. Gluten-free. Dairy-free.
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Warm Chicken and Asparagus SaladIngredients
- 1 lb (16 oz) raw, boneless, skinless chicken breast, cut into ½ inch slices
- 4 cups field salad greens
- 1 cup (12 medium thickness or 20-24 thin) asparagus spears
- ½ cup cherry tomatoes, halved
- 1 Tbsp red wine or apple cider vinegar
- 1 Tbsp extra virgin olive oil
- 1 lemon
- ½ tsp salt or Mrs. Dash seasoning
- ¼ tsp freshly ground black pepper
Directions
- Bend the asparagus until it snaps and breaks, putting pressure towards the ends. Continue to cut off all the asparagus ends. Steam or boil gently until tender-crisp and bright green, about 5 minutes, depending on the thickness of the asparagus.
- Heat olive oil in a skillet and cook the chicken until cooked through and no longer pink. Add tomatoes, vinegar, lemon juice, Mrs. Dash, and pepper and cook for about 5-7 minutes. Stir in the tender-crisp asparagus.
- To serve, line each plate with 2 cups of salad greens. Top with chicken, asparagus, and tomato mixture and serve immediately.
Serves 2. Gluten-free. Dairy-free.
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Greek Grilled Chicken SaladIngredients
- 1 lb (16 oz) raw, boneless, skinless chicken breast
- 1 cup cucumber, peeled and chopped
- ½ cup red bell pepper, chopped
- ½ cup tomatoes, chopped
- ¼ cup red onion, chopped
- ¼ cup (10 medium) black olives, pitted and chopped
- 2 Tbsp fresh parsley, chopped
- 1 Tbsp dried oregano
- 2 Tbsp fresh lemon juice
- 1 tsp extra virgin olive oil
- 1 garlic clove, minced (optional)
Directions
- Preheat grill to medium-high heat. Brush each side of chicken breast with olive oil. Grill for 5 minutes on each side, or until fully cooked through and no longer pink. Cut into slices.
- Wash and chop cucumber, bell pepper, tomatoes, onion, olives, parsley, and garlic.
- In a serving bowl, combine parsley, oregano, lemon juice, olive oil, and garlic, stirring with a whisk. Add cucumber, bell pepper, tomatoes, onion, olives and toss to coat.
- Split vegetable mixture onto each plate and top with grilled chicken.
Serves 2. Gluten-free. Dairy-free.
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Chicken Dijon with Broccoli and Red Bell PeppersIngredients
- 1 lb (16 oz) raw, boneless, skinless chicken breast
- 1 Tbsp low sodium soy sauce
- 2 tsp extra virgin olive oil
- 1 small-medium red bell pepper, de-seeded and chopped into bite-size pieces
- 3 garlic cloves, minced
- 5 cups (1 small-medium bunch) fresh broccoli florets, cut into bite-size pieces
- ¼ cup water
- ¼ cup low sodium, low fat chicken broth
- 2 Tbsp Dijon mustard
- 1 Tbsp thyme (optional)
Directions
- Remove any visible fat from chicken breasts and cut into thin strips. In a bowl, coat chicken with soy sauce; set aside and allow to marinate for 15-30 minutes.
- Heat oil in a large nonstick skillet. Sauté red bell peppers and garlic over medium heat for 3 minutes, stirring frequently. Add the broccoli and water, cover, cooking for 2 minutes until broccoli is bright green. Remove vegetables from skillet and set aside.
- Add marinated chicken breasts and chicken broth to the skillet. Bring to a boil, reduce heat to medium-low, and cook until chicken is fully cooked and no longer pink.
- Stir in Dijon mustard and thyme if desired until flavors are all blended. Return broccoli, red peppers, and garlic to the skillet. Stir well and serve immediately.
Serves 2. Gluten-free. Dairy-free.
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Taco Chicken TendersIngredients
- 1 lb boneless skinless chicken breast
- 3 egg whites
- ¾ cup almond flour
- 1 Tbsp chili powder
- 1 tsp cumin
- 1 tsp paprika
- pinch of cayenne pepper (optional)
- Salt and pepper
Directions
- Preheat your oven to 400F.
- Prepare two plates, one with the egg whites and one with the almond flour and spices.
- Slice your chicken into tenders and dip in the egg whites and then immediately in the flour mixture.
- Place on a greased baking sheet, spray with an olive oil mister and bake for 35 to 40 minutes until fully cooked.
Serves 4. Gluten-free. Dairy-free.
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Baked Turkey Meatballs with SpinachIngredients
- 2½ lbs lean ground turkey
- ¾ cup whole wheat panko bread crumbs
- 2 large eggs
- 2 tablespoons olive oil
- 1 large onion, finely chopped
- 2 garlic cloves, finely minced
- 16 oz frozen chopped spinach (defrosted, drained, and squeezed to remove excess water)
- ⅓ cup low sodium chicken broth
- Pinch of sea salt
- ½ teaspoon ground black pepper
- ¼ teaspoon dried thyme leaves
- ½ teaspoon dried oregano
- ¼ – ½ teaspoon crushed red pepper flakes (optional – adjust to your preference)
Directions
- Preheat oven to 400F. Line a large baking sheet with foil and then spray with cooking spray.
- In a frying pan on medium heat, heat olive oil, add onion, garlic, salt, pepper, thyme, oregano, and red pepper flakes. Sauté until onion is tender (about 5-6 minutes total time).
- Add spinach to pan and combine with onion mixture. Add chicken broth and mix well to combine. Cook until most of the liquid has cooked out (evaporated). Remove from heat and allow to cool to room temperature.
- In a large bowl, combine the turkey, bread crumbs, and egg. Add cooled onion/spinach mixture to the meat. You can use your hands or a spoon to mix.
- With your hands, create meatballs that are about 1 – 1½ inches in diameter and place them on the baking sheet. Leave a little bit of space between each meatball. When you are done shaping your meatballs, you will probably have about 40-42 meatballs from this recipe. Don’t need that many? Freeze them after baking or cut this recipe in half.
- Bake until your meatballs are cooked through with an internal temperature of 160 degrees F – about 20 minutes.
Serves 5. Dairy-free.
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