Category: Poultry


Dijon Chicken Tenders

2 egg whites

1 Tbsp Dijon mustard

2 tsp cornstarch

3/4 tsp garlic salt

1/4 tsp pepper

1 cup panko (Japanese breadcrumbs)

1/4 cup chopped fresh parsley ( I didn’t have any, so I omitted this)

1 1/2 pounds chicken breast tenders (I cut chicken breasts into 1 inch cubes)

Preheat oven to 400.

Combine first 5 ingredients in a large bowl, stirring with a whisk.  Combine panko and parsley in a shallow dish.

Dip each tender in egg white mixture.  Dredge chicken in panko mixture, pressing firmly to coat.  Place chicken on a wire rack; let stand 10 minutes.  While chicken stands, place baking sheet in oven to heat.

Coat chicken tenders well with cooking spray.  Place chicken on hot pan in a single layer.  Bake at 4o0 for 20 minutes or until chicken is done.  Serve with honey mustard, if desired.

Makes 4 servings of 2 tenders each for 5 ww pts or 6 pts plus

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If you like wings but haven’t been able to eat them due to the high points, this would be a good substitution.  Very tasty.

 

8 chicken legs on the bone (skin removed)

1/3 cup low sodium soy sauce

1/3 cup apple cider vinegar

1 small head of garlic, crushed

6 ground peppercorns

4 bay leaves

1 jalapeno, chopped (optional)

 

Marinate chicken in vinegar, soy sauce, garlic, jalapeno and pepper, for at least an hour (overnight is ideal).  Add chicken, 1/2 cup water, bay leaves and marinade into a deep nonstick skillet and cook on medium-low heat.  Cover and cook until the meat is tender, about 45 minutes.  Remove the cover and cook an additional 15 minutes, until the sauce thickens.  Discard bay leaves and serve over rice.

 

Makes 4 servings of 2 drumsticks each for 4 pts and 4 pts+

I stumbled upon this on Kraft’s website.  The clean up is great with this one!

 

1 can cream of mushroom soup

1 1/4 cups water, divided

1 pkg (6oz) stove top stuffing mix for chicken

1 1/2 pounds boneless skinless chicken breasts

4 slices thin sliced smoked ham, chopped

1 1/2 cups sliced fresh mushrooms

1 1/2 cups frozen peas

 

Heat oven to 400.

Mix soup and 1/4 cup water.  Combine stuffing mix and remaining water; spoon onto centers of 6 large sheets of heavy duty foil.

Top with chicken, ham, vegetables and soup mixture.

Bring up foil sides.  Double fold top and both ends to seal each packet, leaving room to steam inside.  Place on a pan.  Bake 30-35 minutes or until chicken is done (165 degrees).

Makes 6 servings of 6 pts or 8 pts+

Baked Turkey Hash

I made this with our leftover turkey from Thanksgiving.  It was so good it made me want to have leftover turkey every week!  I will use this recipe a lot.

5 large baking potatoes, peeled and cut into 1/4 inch cubes (I didn’t peel them)

1 Tbsp + 1 tsp olive oil

2 large onions, sliced

1 (8oz) pkg fresh white mushrooms, sliced

2 cups cubed cooked skinless turkey breast

1 (12 oz) can fat free evaporated milk

1/2 cup chicken broth

2 Tbsp chopped fresh parsley

1/2 tsp salt

1/4 cup plain dry bread crumbs

1. Preheat oven to 375.  Spray a 9×13 dish with nonstick spray.

2. Place the potatoes and enough water to cover in a large saucepan; bring to a boil.  Reduce the heat and simmer, uncovered, until the potatoes are almost tender, about 10 minutes.  Drain and set aside.

3. Meanwhile, heat an extra-large nonstick skillet over medium-high heat.  Swirl in 1 Tbsp of the oil, then add the onions and mushrooms.  Cook, stirring occasionally, until softened, about 8 minutes.  Stir in the potatoes, turkey, milk, broth, parsley, and salt.  Spoon the mixture into the baking dish.

4.  Combine the bread crumbs with the remaining 1 tsp oil in a small bowl.  Sprinkle the crumb mixture over the casserole.  Bake, uncovered, until the topping is browned and the filling is hot and bubbly, about 45 minutes.

Makes 12 servings of 3/4 cup each, 3 points or 4 points +

Lemon Garlic Roast Chicken

I got this recipe from a Weight Watchers cookbook.  It called for bone-in chicken breasts.  I could not for the life of me find bone-in skinless chicken breasts (I really didn’t want to skin them myself).  So, I used boneless skinless chicken breasts and adjusted the cooking time a bit.  It turned out so delicious!

1/4 cup fresh lemon juice

1 1/2 Tbsp olive oil

3 cloves garlic; minced (you know me…I added 5 cloves)

1 tsp dried oregano

1/2 tsp dried marjoram

3/4 tsp salt

1/4 tsp pepper

3-4 skinless boneless chicken breasts

1 pound small red potatoes, quartered

1/2 cup water

1. Preheat oven to 425

2. Combine the lemon juice, 1 Tbsp of the oil, the garlic, oregano, marjoram, 1/2 tsp salt, and 1/8 tsp pepper.  Add the chicken, tossing well to coat, and marinate 20 minutes.

3. Meanwhile, combine the remaining 1/2 Tbsp oil, 1/4 tsp salt, 1/8 tsp pepper in a medium bowl. Add potatoes and toss well to coat.  Place in a roaster, cover, and bake 20 minutes.

4. Remove potatoes from oven, place chicken on top, along with rest of marinade and 1/2 cup water.  Cover and cook 20 minutes.  Baste chicken and return to oven for 20 more minutes.

1 chicken breast and 1/4 of potatoes is 301 calories and 6 points.

Hearty Turkey Ragu

This made a fantastic spaghetti sauce and received rave reviews from my picky family.

2 tsp olive oil

1 onion, finely chopped

1 green bell pepper, chopped

2 garlic cloves, minced

1 pound ground turkey

1 (28 oz) can crushed tomatoes

1 eggplant, unpeeled and cut into 1/2 inch chunks

1/2 pound white mushrooms, halved

3/4 tsp salt

1/2 tsp pepper

2 Tbsp chopped fresh oregano or 2 tsp dried

1. Heat a large pot over medium high heat.  Swirl on the oil and add onion, bell pepper, and garlic.  Cook until softened, about 8 minutes.  Add the turkey and cook until browned, about 6 minutes.

2. Add the tomatoes, eggplant, mushrooms, salt and pepper; bring to a boil.  Reduce heat and simmer, uncovered, 20 minutes.  Stir in oregano and simmer until eggplant is softened and flavors are developed, about 10 minutes longer.

Makes 6 servings.  Each serving is 1 1/3 cups, 3 points each, and 191 calories.

Chicken Pot Pie

1 cup Reduced Fat Bisquick Mix

1/2 cup skim milk

1/4 cup egg substitute

2 1/2 cups frozen mixed veggies, thawed

1 1/2 cups grilled skinless chicken breast (I used leftover roasted chicken)

1 can fat free cream of mushroom soup

1 can fat free cream of celery soup

salt and pepper to taste

Preheat oven to 375.  Spray an 8×8 dish with spray.  In a separate bowl, combine chicken, veggies and soups.  Pour into casserole dish.  In another bowl, combine Bisquick, milk, and egg.  Pour over the top of chicken mixture in the dish.  Bake for about 30 min, or until crust is golden.

Makes 6 servings.  4 pts per serving

I made this for my daughters and their friends (all of whom are picky eaters).  They all loved it!

BBQ Sloppy Joes

1 pound lean ground turkey

1/2 green bell pepper, chopped

1/2 red bell pepper, chopped

1/2 yellow onion, chopped

1 tsp chili powder

1 tsp garlic powder

1/2 cup barbecue sauce

1/2 cup canned crushed tomatoes

4 sandwich thins

Brown turkey, about 8 to 10 minutes.  Add peppers and onion and cook until tender, about 3 minutes.  Add bbq sauce, canned tomatoes, garlic powder, and chili powder; cook for about 2-3 minutes.

1 sandwich is 4 pts.

Southwestern Chicken Bean Salad

2 medium scallions, chopped

½ medium red pepper, chopped

½ medium green bell pepper, chopped

15 oz canned black beans, rinsed and drained

2 piece corn on the cob, kernels removed

2 Tbsp fresh lime juice

1 Tbsp corn oil

8 oz chicken breast, cooked, skinless, chopped

2 Tbsp reduced sodium taco seasoning, about ½ a packet

4 Tbsp cilantro, fresh, chopped

4 Tbsp fat free sour cream

Combine scallions, peppers, beans and corn in a large bowl; toss

Add lime juice and oil to bean mixture, toss to coat.  Add chicken, taco seasoning and cilantro; toss.  Top with sour cream and serve.  Yields about 1 ½ cups salad plus 1 tbsp sour cream for 5 points.

Grilled Cuban chicken with black bean and mango salsa

½ cup orange juice

¼ cup cilantro, fresh, chopped

3 Tbsp fresh lime juice

2 tsp olive oil

2 tsp minced garlic

1 tsp ground cumin

¾ tsp salt

½ tsp pepper

1 ¼ pound boneless, skinless, chicken breast

1 cup canned black beans, rinsed and drained

1 cup mango, fresh, cubed

2 Tbsp red onion, chopped

In a small bowl, combine OJ, cilantro, lime juice, oil, garlic, cumin, salt and pepper; removed ½ cup and place in a large zip lock bag.  Add chicken to bag and turn to coat; seal bag and refrigerate up to 12 hours.

Meanwhile, to make salsa, add beans, mango and onion to bowl with OJ mixture; toss, cover, and refrigerate up to 12 hours.

When ready to cook, coat grill with spray; grill chicken and serve with salsa.

Yields one piece of chicken and about ½ cup of salsa per serving.  5 points per serving