Recipes: Low fat boneless chicken
People who seek to add more chicken to their low fat diets may discover that much of their success lies in a willingness to try new ingredients. Whether baked, sauteed, or grilled, there are endless possibilities when it comes to cooking low fat chicken dishes.
We pay attention to calories and healthy eating in our home. I’ve learned that low fat cooking does not have to mean boring or flavorless meals.
Following are two of our favorite low fat, boneless chicken recipes. The first is a quick and easy one borrowed from Mediterranean style cooking. Those cultures have long understood the power of fresh, simple ingredients. The second one takes a little more time, but it is also impressive for entertaining friends and family.
GREEK GRILLED CHICKEN BREASTS
(Recipe Source: www.redbookmag.com)
2 Tablespoons. lemon juice
2 Tablespoons olive oil, extra virgin preferred
3 Tablespoons chopped parsley
1 garlic clove, crushed
Teaspoon. dried oregano
4 Skinless, boneless chicken breast halves (1 to 1 lbs.)
Combine lemon juice, olive oil, parsley, garlic, and oregano in a large plastic food bag. Pierce chicken with fork several times and sprinkle with salt and pepper. Add to bag and coat with dressing; marinate at least 20 minutes.
Remove chicken from bag. Grill or broil 6 minutes per side. Or, cook in a grill pan over medium-high heat, 5 to 6 minutes per side, or until cooked through.
Makes 4 servings. (Per serving: 220 calories, 36% from fat; 9 g fat.)
CHICKEN SKEWERS WITH GRILLED MANGO
(Recipe Source: food.realsimple.com)
1 Cup plain low fat yogurt
2 Tbs. fresh lemon juice
1 Large garlic clove, minced
2 Teaspoons sugar
1 Teaspoon salt
Teaspoon freshly ground pepper
6 Boneless, skinless chicken breast halves (about 2 pounds)
3 Large, ripe mangos *
20 (10- to 12-inch) wooden skewers
Soak skewers in warm water at least 20 minutes while chicken is marinating
In a large, shallow dish, mix together the firs seven ingredients for the marinade. Slice each chicken breast half lengthwise into 3 to 4 long strips. Add chicken to yogurt mixture and toss to coat. This process can be done in a large, zip-lock bag, or in another plastic container with a tight lid. Refrigerate at least 30 minutes or overnight, if desired.
Lightly coat clean grids of grill with cooking oil spray. Heat grill to medium-high heat. Peel mangos and slice large pieces away from the pits; discard pits. Remove chicken from the marinade, shaking off excess, and thread on skewers. Arrange chicken diagonally across grids, without touching.
Cook with the lid down, 3 minutes per side, until chicken is seared and just cooked through. Transfer chicken to a platter and cover with foil to keep warm.
Place mango slices on grids and cook on both sides until just seared and warm, about 2 minutes per side. Serve chicken with grilled mango pieces.
Makes 4 Servings. (307 calories, 0% from fat); 6 fat grams.)
*Addition note: If you have no experience with mangos, look for a soft textured fruit that should smell sweet. You want a fruit that is ripe, but not overly ripe that it is too soft. The hard skin is best peeled away by using a very sharp knife. First make 4 cuts, one on each side, taking chunks off the fruit away from the very large pit. Cut these pieces into large strips, lay each strip on a cutting board with the skin down, then take your sharp knife and carefully slice away the fruit from the skin.
1. Low-Fat Chicken Main Dish Recipes – Allrecipes.com
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