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

Ragin Ramen

(makes 4 servings)

Ingredients:

• 4 cups of water
  
  


• 2 packages ramen noodles with seasoning packets
  
  


• 2 cups fresh vegetables (carrots, cabbage, spinach green onion), chopped or 10 oz. package frozen vegetables, drained
  
  


• 2 eggs, beaten or ½ cup cooked fish, chicken, turkey or beef
  
  

Preparation:

• Bring water to boil in a large saucepan.
  
  


• Chop fresh, thick vegetables like carrots and broccoli into small pieces. Slice leafy vegetables like cabbage and spinach. Chop green onions
  
  


• When water boils, add vegetables (except green onions) and cook for about 1 minute. Add noodles, breaking if desired. Cook on medium-high for about 2 minutes. Add eggs (beat them together in a separate bowl and add to hot soup, stir for about 1-2 minutes or until cooked.) or meat.
  
  


• Remove from heat and stir in one seasoning packet. Taste broth and add the other seasoning packet if needed.


• Top with green onions. Serve warm
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (125 g)): 226 Calories, 8 g Protein, 28 g carbohydrates, 3 g Dietary Fiber, 10 g fat, 4 g saturated fat, 94 mg cholesterol, 778 mg sodium

Lemon Chicken

(makes 4 servings)

Ingredients:

• 4 boneless, skinless chicken breast halves, trimmed of excess fat
  
  


• 2 tbsp chopped fresh or 2 tsp dried basil leaves
  
  


• 2 tbsp chopped fresh parsley
  
  


• 2 tbsp lemon juice
  
  


• 2 tsp olive oil, canola oil or vegetable oil
  
  


• ½ tsp salt
  
  


• 1 clove garlic, minced
  
  


• Non-fat cooking spray
  
  

Preparation:

• Make lemon sauce: In a medium bowl Beat remaining ingredients with a fork.
  
  


• Spray a 10” skillet with cooking spray and cook chicken over medium-high heat until juices are no longer pink when thickest part of chicken is cut (about15 minutes).
  
  


• Pour some lemon sauce over chicken, turn chicken over and cook for an additional 15-20 seconds.
  
  


• Serve chicken topped with remainder of sauce.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(1 chicken breast (114 g)): 188 Calories, 31 g Protein, 1 g carbohydrates, 0 g Dietary Fiber, 6 g fat, 1 g saturated fat, 84 mg cholesterol, 597 mg sodium

Grilled Jalapeno Lime Chicken

(makes 4 servings)

Ingredients:

• 1 lb. boneless and skinless chicken breast halves
  
  


• 1 tbsp olive oil
  
  


• 1 jalapeño pepper, seeded and diced
  
  


• 1 tsp grated lime peel
  
  


• 1 tbsp fresh lime juice
  
  


• 1 tsp ground cumin
  
  


• 3 cloves garlic, minced
  
  


• ¼ tsp ground black pepper
  
  


• ¼ tsp salt
  
  


• Non-fat cooking spray
  
  

Preparation:

• Prepare grill.
  
  


• Combine oil, lime peel, lime juice, jalapeño pepper, cumin, garlic, salt and pepper in a large resealable plastic bag.
  
  


• Place chicken in bag. Squeeze out excess air then seal tightly. Turn bag to coat chicken on all sides then chill in refrigerator for at least ½ hour to marinate.
  
  


• Remove chicken and discard bag with marinade.


• Place chicken on grill for about 12 to 15 minutes or until cooked through and internal temperature in thickest part of chicken is at least 165 degrees F then serve immediately.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (127 g)): 160 Calories, 26 g Protein, 1 g carbohydrates, 0 g Dietary Fiber, 5 g fat, 1 g saturated fat, 66 mg cholesterol, 220 mg sodium

Greek Tostada

(makes 4 servings)

Ingredients:

• 1 tbsp olive oil or vegetable oil
  
  


• 1 tsp fresh lemon juice
  
  


• ¼ tsp paprika
  
  


• Dash salt
  
  


• Dash freshly ground pepper
  
  


• 4 medium, skinless and boneless chicken breasts
  
  


• 2 whole wheat pita bread rounds (4” diameter), split and toasted
  
  


• ¾ cup tomato, coarsely chopped
  
  


• ½ cup cucumber, chopped
  
  


• ½ red onion, chopped
  
  


• ⅓ cup crumbled feta cheese
  
  

Hummus ingredients:

• 1 (15 oz.) can garbanzo beans, drained and rinsed
  
  


• ½ cup fresh cilantro, chopped
  
  


• 3 tbsp fresh lemon juice
  
  


• 3 tbsp water
  
  


• 2 cloves garlic, peeled and chopped
  
  


• ⅛ tsp salt
  
  

Preparation:

• Combine oil, lemon juice, paprika, salt and pepper in a small bowl.
  
  


• Place chicken in broiler pan and brush each side with the oil mixture. Broil chicken about 4“ from heat until meat is tender and no longer pink (about 10 minutes), turning once. Cool chicken slightly then coarsely chop.
  
  


• Make the hummus: Combine all hummus ingredients in a blender and blend until smooth.
  
  


• To serve, spread hummus over toasted pita halves and top with chicken, tomato, cucumber, red onions and feta cheese.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (325 g)): 436 Calories, 4 g Protein, 46 g carbohydrates, 9 g Dietary Fiber, 1 g fat, 3 g saturated fat, 79 mg cholesterol, 683 mg sodium

Chicken Picante

(makes 6 servings)

Ingredients:

• 6 skinless, boneless chicken breast halves, cut crosswise into ½” wide strips
  
  


• 3 tbsp olive oil
  
  


• 3 (14.5 oz.) cans Mexican-style stewed tomatoes
  
  


• 1 (29.5 oz.) can hominy, drained or 3 cups whole kernel corn
  
  


• ½ cup cilantro, chopped
  
  


• 1 tbsp chili powder to taste
  
  


• Salt and pepper to taste
  
  

Preparation:

• Heat oil in a large skillet over medium-low heat.
  
  


• Add chicken to the skillet and sauté until no longer pink (about 3 minutes.).
  
  


• Add tomatoes, hominy and chili powder and bring to a boil.
  
  


• Reduce heat and simmer uncovered for about 8 minutes or until chicken is cooked through and sauce is slightly thickened, breaking up tomatoes with back of spoon.
  
  


• Mix in cilantro and season to taste with salt and pepper.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (415 g)): 283 Calories, 30 g Protein, 20 g carbohydrates, 3 g Dietary Fiber, 9 g fat, 1 g saturated fat, 68 mg cholesterol, 1,084 mg sodium

Chicken Oregano with Sweet Peppers

(makes 4 servings)

Ingredients:

• 1.5 lbs.(about 0.68 kg.) chicken pieces, skin removed
  
  


• ¼ tsp salt
  
  


• ¼ tsp ground pepper
  
  


• ¼ cup onion, chopped
  
  


• ¼ cup dry white wine
  
  


• ¼ cup fresh parsley, chopped
  
  


• ¾ cup reduced sodium chicken broth
  
  


• 1 clove garlic, chopped
  
  


• 1 lemon, sliced
  
  


• 1 tomato, chopped
  
  


• 1 tbsp fresh oregano (or 1 tsp dried)
  
  


• 1 sweet green pepper, cut into strips
  
  


• 1 sweet red pepper, cut into strips
  
  


• Non-fat cooking spray
  
  


• Cooked white rice
  
  

Preparation:

• Sprinkle chicken with ground pepper and salt.
  
  


• Lightly coat non-fat cooking spray in a nonstick skillet.
  
  


• Cook chicken over medium heat for about 15 minutes or until light brown, turning once. Reduce heat.
  
  


• Sprinkle garlic, half of tomato, lemon, onion, oregano and parsley over chicken pieces in skillet.
  
  


• Add white wine and chicken broth.
  
  


• Cover and simmer for about 15 minutes.
  
  


• Add remaining tomato and sweet green peppers, cover and continue to simmer until chicken is tender (about 7 to 10 minutes) and cooked through.
  
  


• Serve with cooked rice.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (346 g)): 236 Calories, 41 g Protein, 8 g carbohydrates, 2 g Dietary Fiber, 3 g fat, 1 g saturated fat, 99 mg cholesterol, 275 mg sodium

Chicken Nicoise

(makes 4 servings)

Ingredients:

• 4 boneless and skinless chicken thighs or breasts
  
  


• 1¼ cups non-fat chicken broth
  
  


• 3 cloves garlic, finely
  
  


• ½ cup small white onions
  
  


• 1 tbsp Italian seasoning
  
  


• 2 green bell peppers, sliced
  
  


• 6 Kalamata olives, pitted and chopped
  
  


• Cooked rice or noodles (Nutrition Facts calculated without rice or noodles)
  
  

Preparation:

• Remove fat from chicken.
  
  


• Heat ¼ cup of the broth in a large skillet to a boil then add chicken and cook until browned on each side. Remove chicken and set aside.
  
  


• Add onion, garlic, bell peppers, seasoning, olives and remaining broth to skillet, bring to a boil and cook for about 5 minutes.
  
  


• Add chicken then reduce heat to medium. Cook until chicken is no longer pink in the center of the thickest cut of the meat (about 15 minutes).
  
  


• Serve with rice or noodles
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (278 g)): 179 Calories, 30 g Protein, 7 g carbohydrates, 2 g Dietary Fiber, 3 g fat, 1 g saturated fat, 68 mg cholesterol, 196 mg sodium

Chicken Marsala

(makes 4 servings)

Ingredients:

• 3 cups sliced mushrooms, sliced (Crimini, button, Portobello, Crimini, Porcini)
  
  


• 4 skinless, boneless chicken breast halves (about 1 pound)
  
  


• 4 tsp vegetable oil
  
  


• ¼ tsp salt
  
  


• ¼ tsp freshly ground black pepper
  
  


• ½ cup green onions, sliced
  
  


• ½ tsp dried sage, crushed
  
  


• ¾ cup Marsala wine
  
  


• 1 tbsp water
  
  


• 1 tsp cornstarch
  
  

Preparation:

• Tenderize breast halves by placing each between two sheets of plastic wrap then pound lightly using the flat side of a meat mallet until about ⅛” in thickness.
  
  


• In a large-sized skillet, heat 2 tsp of the oil over medium-high heat and cook mushrooms until tender (about 4 minutes). Remove from heat and set aside.
  
  


• Sprinkle the pepper and salt over the chicken. In the same skillet, heat the remaining 2 tsp of oil over medium-high heat then add chicken and cook for 3 minutes, turning once and no longer pink inside (cook longer if necessary to ensure doneness.) Remove cooked chicken and set aside.
  
  


• In the same skillet, stir in the Marsala wine to the leftover pan drippings, scraping up any browned bits then bring to a boil then reduce heat to medium. Stir in cooked mushrooms, green onions and sage.
  
  


• Combine water and cornstarch in a small bowl and mix thoroughly then add to the Marsala sauce.
  
  


• Cook and stir for about 1 minute or until slightly thickened. Serve chicken topped with Marsala sauce and mushrooms.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (228 g)): 215 Calories, 28 g Protein, 4 g carbohydrates, 1 g Dietary Fiber, 6 g fat, 1 g saturated fat, 66 mg cholesterol, 227 mg sodium

Chicken Gorgonzola with Orzo

(makes 6 servings)

Ingredients:

• 1½ lbs. (about 0.68 kg.) boneless, skinless chicken breast halves
  
  


• 1 large onion, chopped
  
  


• 1 can (14½ oz) chicken broth
  
  


• 1-½ cups uncooked orzo pasta
  
  


• ¾ tsp Italian seasoning
  
  


• ½ tsp lemon pepper
  
  


• ⅓ cup crumbled Gorgonzola cheese
  
  

Preparation:

• Remove fat from chicken and cut chicken into ½-inch strips.
  
  


• Spray cooking spray in a 10-inch skillet and heat over medium-high heat.
  
  


• Cook chicken in skillet about 2 minutes until browned. Remove chicken and set aside.
  
  


• Spray skillet with cooking spray and cook onion over medium-high heat for about 4 minutes or until tender, stirring often
  
  


• Stir in broth, chicken, pasta lemon pepper and seasoning
  
  


• Heat to boiling then reduce heat to low. Simmer uncovered for about 11 minutes, stirring occasionally until pasta is just tender. Remove from heat.
  
  


• Stir in Gorgonzola cheese and serve.
  
  

Make 6 Servings:

Weight loss recipes Amount Per Serving(1/6 of recipe (238 g)): 264 Calories, 32 g Protein, 20 g carbohydrates, 1 g Dietary Fiber, 5 g fat, 2 g saturated fat, 71 mg cholesterol, 398 mg sodium

Chicken Creole

(makes 4 servings)

Ingredients:

• 2 medium chicken breast halves, skinned, boned, cooked, and cut into 1” cubes
  
  


• 1 (14 oz.) can tomatoes, chopped
  
  


• 1 cup chili sauce
  
  


• 1½ cups green pepper, chopped
  
  


• ½ cup celery, chopped
  
  


• ½ onion, chopped
  
  


• 2 cloves garlic, minced
  
  


• 1 teaspoon dried thyme, crushed
  
  


• 1 tablespoon chopped fresh parsley or 1 teaspoon dried parsley
  
  


• ¼ teaspoon crushed red pepper
  
  


• 1 tablespoons vegetable oil
  
  

Preparation:

• Sauté onion and garlic in vegetable oil in a deep skillet for about 5 minutes.
  
  


• Add remaining ingredients to skillet. Bring to boiling; reduce heat and simmer, covered about 10 minutes.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (311 g)): 217 Calories, 16 g Protein, 28 g carbohydrates, 3 g Dietary Fiber, 5 g fat, 1 g saturated fat, 34 mg cholesterol, 1037 mg sodium

Asian Chicken and Cabbage

(makes 4 servings)

Ingredients:

• 4 (4 oz.) skinless and boneless chicken breast halves
  
  


• 2 cups shredded green cabbage
  
  


• 2 cups shredded red cabbage
  
  


• 2 tbsp hoisin sauce
  
  


• 1 clove garlic, crushed
  
  


• 1 tsp fresh grated ginger
  
  


• Non-fat cooking spray
  
  


• 1 tsp vegetable oil
  
  


• ½ cup onion, chopped
  
  


• 1 tsp dark sesame oil
  
  


• ½ tsp salt
  
  


• ½ tsp black pepper
  
  

Preparation:

• Preheat broiler.
  
  


• Use a fork to whisk together hoisin sauce, garlic and ginger in a small bowl. Brush both sides of chicken with hoisin mixture.
  
  


• Place chicken on a broiler pan coated with cooking spray; broil 6 minutes on each side or until done and no longer pink in the middle.
  
  


• Heat vegetable oil in a large skillet over medium-high heat. Saute onion for 2 minutes then add red and green cabbage and saute for 2 minutes or until cabbage begins wilt.
  
  


• Place cabbage in a medium-sized bowl. Add sesame oil, salt and pepper then tossing to coat.
  
  


• Serve chicken with cabbage mixture on top.
  
  

Make 4 Servings:

Weight loss recipes Amount Per Serving(¼ of recipe (220 g)): 194 Calories, 29 g Protein, 9 g carbohydrates, 2 g Dietary Fiber, 4 g fat, 1 g saturated fat, 69 mg cholesterol, 510 mg sodium