Apple Spinach Chicken

Servings: 2
Preparation Time: 10 minutes
Start to finish: 30 minutes
Cook Time: 20 minutes

Ingredients:
2 teaspoons vegetable oil
10 ounces chicken breast halves without skin (1 large or 1.5 medium breasts), cut into chunks
1/4 teaspoon salt
1/4 teaspoon black pepper
1 teaspoon garlic, minced
1 tablespoon brown mustard, spicy
1/2 cup apple cider
1 cup Granny Smith apple, 1 medium, cored and sliced
16 ounces fresh spinach, baby, or chopped swiss chard

Directions:
1. Heat oil in large skillet over med-hi heat.

2. Sprinkle chicken with salt & pepper & add to skillet. Cook 5-6 minutes per side or until well browned. Remove from heat & keep warm.

3. Add next 4 ingredients (thru apple slices) & bring to a boil. Reduce heat & simmer, stirring often, 5 minutes.

4. Return chicken & juices to pan. Cook, stirring occasionally, until sauce thickens & chicken is cooked through, about 3 minutes.

5. Add spinach & toss until wilted, about 1 minute. Serve hot.


Nutrition:
Per Serving: 279 Calories; 7g Fat (23.0% calories from fat); 1g Saturated fat; 33g Protein; 23g Carbohydrate; 7g Dietary Fiber; 66mg Cholesterol; 625mg Sodium.
Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 1/2 Vegetable; 1 Fruit; 1 Fat.

Source: Health magazine Jan/Feb 2007

Chicken Picadillo

servings:5

Ingredients:

1 cup onion, chopped (about 1 large)
1 pound chicken breast halves without skin, cooked & shredded (about 2 cups)
1 cup granny Smith apple, peeled & chopped (1 medium)
1 cup stewed tomatoes, or 1 can
1/4 cup low sodium chicken broth
2 tablespoons raisins
2 teaspoons cider vinegar
1 teaspoon chipotle chiles canned in adobo, minced
1/4 teaspoon cinnamon

Directions:

1. In a medium nonsticket skillet over medium heat, saute the onions until lightly browned.

2. Stir in the remaining ingredients; cook, stirring frequently, until the liquid is slightly reduced and the flavors are blended, about 10 minutes.

Nutrition:

130 Calories; 1g Fat (7.3% calories from fat); trace Sat fat; 18g Protein; 12g Carbohydrate; 2g Dietary Fiber; 42mg Cholesterol; 91mg Sodium.

Exchanges: 0 Grain(Starch); 2 1/2 Lean Meat; 1 Vegetable; 1/2 Fruit; 0 Fat; 0 Other Carbohydrates.

Skillet Fennel and Chicken

Super yummy - super easy - super fast...

Servings: 2

Ingredients:

1 tablespoon all-purpose flour, plus,
1 1/2 teaspoons all-purpose flour, divided
1 dash pepper
7 ounces chicken breast half without skin, sliced
2 teaspoons olive oil, divided
1/2 ounce pignolia (pine nuts)
1 cup fennel bulb, sliced
1 cup onion, sliced
1/2 cup chicken broth
2 tablespoons dry white wine
6 medium plum tomato, seeded and sliced
fennel sprigs, for garnish

Directions:

1. On sheet of wax paper combine 1T flour & pepper. Dredge chicken in mixture.
2. In 9-inch nonstick skillet heat 1 1/2t oil. Add chicken & cook over med-hi heat, turning occasionally, until browned, about 1 minute. Transfer to plate; set aside.
3. In same skillet heat remaining oil. Add fennel & onions - cook over med-hi heat, stirring occasionally, until onions are translucent, about 2 minutes.
4. Sprinkle with remaining flour and stir to combine. Continue stirring & gradually add broth & wine - cook until mixture boils.
5. Reduce heat to low. Return chicken & pignolias to skillet. Let simmer until mixture thickens & flavors blend, about 4 minutes.
6. Stir in tomato, cook 1 minute longer. Garnish with fennel sprigs.

Nutrition:

Per Serving (excluding unknown items): 282 Calories; 9g Fat (30.4% calories from fat); 1g Sat fat; 24g Protein; 24g Carbohydrate; 5g Dietary Fiber; 46mg Cholesterol; 285mg Sodium.

Exchanges: 1/2 Grain(Starch); 3 Lean Meat; 3 Vegetable; 1 1/2 Fat.

Sauteed Chicken in Chardonnay Sauce

Serves: 2

Ingredients:

12 ounces chicken breast halves without skin, butterflied, cut into strips/chunks
1/4 teaspoon ground black pepper
2 tablespoons all-purpose flour
1 tablespoon butter, divided
1 1/2 cups mushroom, thinly sliced
1 1/2 tablespoons shallots, finely chopped
1/2 cup Chardonnay, or other dry white wine
1 cup low sodium chicken broth
2 teaspoons dried parsley

Directions:

1. Place chicken breast pieces between 2 sheets of heavy duty plastic wrap (or ziplock) & pound to 1/2"-thick using rolling pin or meat mallet. Sprinkle with flour & pepper.
2. Heat butter in large nonstick skillet over medium heat. Add chicken & cook 8 minutes on each side or until done. Remove chicken from pan & keep warm.
3. Add mushrooms & shallots to pan & saute 5 minutes or until tender. Stir in wine, scraping pan to loosen browned bits. Add broth & bring to a boil.
4. Cook until reduced to 1 cup, about 10 minutes.
5. Return chicken to skillet, stir to coat & sprinkle with parsley

Nutrition:

Per Serving: 314 Calories; 8g Fat (25.6% calories from fat); 4g Saturated fat; 39g Protein; 11g Carbohydrate; 1g Dietary Fiber; 94mg Cholesterol; 449mg Sodium.
Exchanges: 1/2 Grain(Starch); 5 Lean Meat; 1 Vegetable; 1 Fat.

More Soup for TnT

Rosemary Chicken Wild Rice Soup

Servings: 12

Ingredients:

1 cup wild rice, cook as directed
1 tablespoon olive oil
2 cloves garlic, minced
1 1/2 pounds chicken breast halves without skin, cubed or shredded
1 cup carrot (2 med), diced
1 cup celery, diced
1 tablespoon rosemary, dry
1/4 cup orange marmalade
1/4 cup dijon mustard
1 teaspoon pepper
8 cups chicken broth
3 tablespoons butter
1/2 cup milk, 1% lowfat, or whole

Directions:

1. Cook rice as directed on package.
2. In skillet heat oil & add garlic. Cook until golden.
3. Add chicken, carrot & celery. Cook 8-10 minutes, turning occasionally.
4. Stir in rosemary & cook until chicken is done, about 8-10 minutes.
5. Stir in marmalade, mustard & pepper. Cook until heated through, about 3 minutes.
6. In Dutch oven (large pot) bring the stock & butter to a boil.
7. Add chicken mixture & rice to broth.
8. Simmer about 30 minutes. Add milk & continue to simmer 15 mintes - stir occasionally

Nutritional info:

Per Serving: 191 Calories; 6g Fat (28.3% calories from fat); 2g Sat fat; 17g Protein; 18g Carbohydrate; 2g Dietary Fiber; 34mg Cholesterol; 653mg Sodium.

Exchanges: 1/2 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk; 1 Fat; 1/2 Other Carbohydrates.