Poultry

CHICKEN ENCHILADAS WITH GREEN CHILI SAUCE
Serves 6
Chicken and cheese filled corn tortillas baked with a tangy green chili sauce perfect for a family dinner or holiday party.
Write a review
Print
Prep Time
30 min
Cook Time
15 min
Total Time
45 min
Prep Time
30 min
Cook Time
15 min
Total Time
45 min
Ingredients
  1. 1 lb. Chicken Breast, skinless, boneless, cooked and shredded
  2. 12 Corn Tortillas
  3. ½ Sweet Onion, chopped
  4. 2-15 oz. cans Green Chili sauce
  5. 1 cup Jack Cheese, shredded
  6. Shredded Lettuce
Instructions
  1. 1. In a 9x13 Pyrex, pour ½ can Green Chili Sauce.
  2. 2. Dip one tortilla at a time in other half can of Green Chili Sauce. Add 1 Tbsp. chicken, 1 tsp. cheese, and 1 tsp. onion. Roll and repeat with another tortilla and line rolled enchiladas along each other in Pyrex.
  3. 3. Pour second can of Green Chili Sauce over enchiladas. Top with remaining shredded cheese.
  4. 4. Bake at 400 degrees for 15 minutes.
  5. 5. Serve with shredded lettuce.
Notes
  1. Serving size: 2 enchiladas
  2. Calories: 366
  3. Grams carbohydrates: 28
  4. Grams protein: 28
  5. Grams fat: 16
  6. Equivalents: 4 lean proteins, 2 starches, 1 fat
Nutritionist 4 You http://nutritionist4you.com/

Beer Chicken
Serves 4
A twist to cooking traditional beer chicken!
Write a review
Print
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Ingredients
  1. 1 tablespoon Canola oil
  2. 4 (4 oz.) skinless, boneless chicken breast halves
  3. ¼ teaspoon cumin
  4. ¼ teaspoon Chili powder
  5. Salt and pepper to taste
  6. ½ cup sweet onion, chopped
  7. ½ can beer
  8. 2 tablespoon low sodium soy sauce
  9. 1 tablespoon honey
  10. 1 tablespoon Dijon mustard
Instructions
  1. 1. Season chicken with cumin, chili powder and salt and pepper to taste.
  2. 2. Add canola oil to large skillet over medium-high heat.
  3. 3. Brown chicken on both sides about 5 minutes on each side or until done.
  4. 4. Set cooked chicken aside and keep warm in a serving dish.
  5. 5. Add chopped onion to skillet and cook until translucent, about 1 minute.
  6. 6. Whisk together beer, soy sauce, honey, and Dijon mustard in a small bowl.
  7. 7. In skillet with chicken remnants and onion, add beer mixture. Simmer for 5 more minutes.
  8. 8. Pour sauce and onion mixture over chicken.
  9. 9. Serve with baked potato and your favorite green vegetable.
Notes
  1. Total Calories: 196
  2. Grams Carbohydrate: 4
  3. Grams Protein: 28
  4. Grams Fat: 15
  5. Exchange equivalence: 4 ounces lean protein
Adapted from Cooking Light
Adapted from Cooking Light
Nutritionist 4 You http://nutritionist4you.com/
Shepherd’s Pie
Serves 6
This shepherd’s pie, loaded with colorful vegetables and made with extra lean ground turkey makes for a perfect winter family meal. Make with mashed sweet potatoes for a slight variation.
Write a review
Print
Prep Time
1 hr
Cook Time
45 min
Prep Time
1 hr
Cook Time
45 min
For topping
  1. 1 ½ lbs. russet or sweet potatoes with the skin cut in cubes
  2. ¼ cup 1% milk
  3. 1 Tbsp. butter
  4. Salt and pepper to taste
For filling
  1. 1 Tbsp. olive oil
  2. ½ c. finely diced onion
  3. ½ c. finely diced celery
  4. ½ c. finely diced carrot
  5. ½ cup corn
  6. ½ cup peas
  7. 2 tsp. finely chopped garlic
  8. 1 lb. ground extra lean turkey breast
  9. ¼ c. Worcestershire sauce
  10. ½ tsp. salt
  11. ½ tsp. black pepper
Instructions
  1. 1. Prepare the topping: Steam potatoes over 2 cups boiling water and cook until tender, about 25 minutes.
  2. 2. Prepare filling while potatoes are cooking: Sauté onion, celery, and carrots in a large skillet with olive oil over medium heat. Add peas, corn and garlic.
  3. 3. Add ground turkey and cook until browned, stirring occasionally.
  4. 4. Add Worcestershire sauce and salt and pepper.
  5. 5. Preheat oven to 375 degrees.
  6. 6. Finish topping: Discard water and add cooked potatoes to pot. Add milk, butter, salt and pepper and mash with a potato masher until smooth.
  7. 7. Transfer filling to a 2 ½ quart baking dish and cover with the topping, spreading evenly. Sprinkle with Parmesan cheese and bake until topping is golden, about 35 minutes.
  8. 8. Let cool for 15 minutes. Serve with a salad.
Notes
  1. Calories per serving: 278
  2. Grams of Carbohydrate: 23
  3. Grams of Protein: 24
  4. Grams of Fat: 9
  5. Equivalents: 3 Lean Proteins, Starch, and 1 Vegetable
Nutritionist 4 You http://nutritionist4you.com/
Orange Chicken Stir Fry
Here is a low-fat twist to the most popular Asian stir fry, Orange Chicken. It is a loaded with vegetables rich in vitamins and antioxidants. Broccoli, carrots, yellow and red peppers contain large amounts of vitamin C, vitamin A and fiber. These antioxidants and fiber are shown to help prevent macular degeneration, heart disease and some forms of cancer.
Write a review
Print
Prep Time
1 hr
Cook Time
1 hr
Total Time
2 hr
Prep Time
1 hr
Cook Time
1 hr
Total Time
2 hr
Ingredients
  1. 1 pound Chicken Breasts, boneless, skinless, cubed
  2. 2 Tbsp. flour
  3. 2 cups Sugar Snap Peas
  4. 2 cups sliced Mushrooms
  5. 2 cups cup Broccoli florets
  6. 2 cups sliced Carrots
  7. 2 cups Green Beans
  8. 2 cups sliced red and yellow bell peppers
  9. 3 cups Bean Sprouts
  10. ½ tsp. Red Pepper Flakes
  11. ¼ cup Panda Express Orange sauce
  12. 1/8 cup White Wine
Instructions
  1. 1. Cut chicken into cubes and shake in a freezer bag with flour to coat evenly.
  2. 2. Cook chicken in a greased frying pan until golden brown. Set aside.
  3. 3. Stir fry vegetables until adente.
  4. 4. Add chicken, red pepper flakes, Panda Express orange sauce, and wine.
  5. 5. Serve with brown or white rice.
Notes
  1. Calories: 190 calories
  2. Carbohydrate: 18 grams
  3. Protein: 24 grams
  4. Fat: 9 grams
  5. Exchanges: 3 oz. lean proteins, 2 vegetable, ½ carbohydrate
Adapted from Panda Express Orange Chicken
Adapted from Panda Express Orange Chicken
Nutritionist 4 You http://nutritionist4you.com/
 

 

Chicken French Dip Sandwich
Serves 4
This tasty sandwich goes well with our Wild Rice Salad and is perfect for a light summer lunch or dinner.
Write a review
Print
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Ingredients
  1. 1 lb. Thin sliced chicken breast
  2. 1 Tbsp. Olive oil
  3. 2 Garlic cloves, chopped
  4. ¼ cup white cooking wine
  5. ¼ cup de-fatted chicken broth (reserve the remaining broth for au jus)
  6. A squirt of fresh lemon juice
  7. Arugula
  8. Red onion
  9. Salt and pepper to taste
  10. 4 oz. Jack cheese or soy cheese or Fontana cheese
  11. 4 Whole wheat buns
Instructions
  1. 1. Sauté garlic in olive oil until golden brown.
  2. 2. Add chicken breast and brown for seven minutes on each side over medium-high heat.
  3. 3. Add white wine and chicken broth and let simmer over medium heat for approximately 30 minutes.
  4. 4. Add salt and pepper to taste.
  5. 5. Melt cheese on top of each chicken breast
  6. 6. Top with tomatoes, red onion and arugula.
  7. 7. Serve on a whole wheat bun with heated broth for au jus.
Notes
  1. Serves: 4
  2. Calories: 350
  3. Grams Protein: 28
  4. Grams Fat: 17
  5. Grams Carbohydrate: 30
  6. Exchanges: 4 Lean Protein, 2 Starch, 1 Fat
Adapted from Rutherford Grill Chicken French Dip
Adapted from Rutherford Grill Chicken French Dip
Nutritionist 4 You http://nutritionist4you.com/
Stuffed Bell Peppers with Riced Cauliflower
Serves 6
Riced Cauliflower makes a great substitute for rice or pasta with any dish! It can volumize any recipe with less calories and starch.
Write a review
Print
Prep Time
25 min
Cook Time
30 min
Total Time
45 min
Prep Time
25 min
Cook Time
30 min
Total Time
45 min
Ingredients
  1. 3 Bell Peppers, cut in half, remove and discard stem and seeds
  2. 1 bag Riced Cauliflower (about 3 cups) can find at Trader Joes
  3. 1 Garlic clove, crushed
  4. 1/2 cup Onion, chopped
  5. 1 lb. ground Turkey Breast meat
  6. 1 tsp. Oregano
  7. 1 tsp. Basil
  8. 1/3 cup roasted pine nuts
  9. Salt and pepper to taste
  10. 1 jar Tomato sauce
  11. 6 oz. sliced mozzarella cheese (optional)
  12. 1/3 cup Parmesan cheese
Instructions
  1. 1. Preheat oven to 350 degrees.
  2. 2. Pour and spread about 1/2 cup tomato sauce to bottom of 9x11 Pyrex.
  3. 3. Line Pyrex with cut peppers open side up. Note: may but pepper halves in the oven while preparing turkey mixture to expedite cooking time.
  4. 4. Cook Brown Riced cauliflower, garlic and onion in a greased frying pan.
  5. 5. Add turkey and cook thoroughly. Add oregano, basil, salt and pepper to taste, and pine nuts.
  6. 6. Add jar of tomato sauce plus one half jar filled with water. Let simmer for 5 minutes.
  7. 7. Spoon turkey mixture into cut pepper halves.
  8. 8. Top with mozzarella cheese and sprinkle 1 Tbsp. Parmesan cheese on each pepper half.
  9. 9. Cover with foil and bake at 350 degrees for 30 minutes or until peppers are cooked.
1 stuffed pepper halve
  1. Calories: 230
  2. Grams Protein: 32
  3. Grams Carbohydrates: 16
  4. Grams Fat: 16
  5. Equivalents: 3 proteins and 3 vegetables
Nutritionist 4 You http://nutritionist4you.com/
PANKO CRUSTED LEMON BUTTER CHICKEN
Serves 4
This lemon butter chicken is delicious with roasted vegetables and is perfect for a family dinner or dinner party.
Write a review
Print
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Prep Time
30 min
Cook Time
30 min
Total Time
1 hr
Ingredients
  1. 1 cup. Panko bread crumbs
  2. ¼ cup Parmesan cheese
  3. 1 lb. thinly sliced boneless, skinless Chicken Breast
  4. 1 Egg
  5. 2 Tbsp. Butter
  6. 2 Lemons
  7. Lemon pepper and salt to taste
Instructions
  1. 1. Combine panko bread crumbs and parmesan cheese in a plastic bag.
  2. 2. Dip chicken slices in beaten egg and shake in bag with crumb mixture.
  3. 3. Spray a skillet with Pam or Canola Oil to prevent sticking. Cook chicken on medium heat 5 - 7 minutes on each side or until golden brown.
  4. 4. Transfer cooked chicken slices to a serving dish.
  5. 5. Add butter to skillet to melt. Add juice from lemons. (Reserve four thin lemon slices for garnishing).
  6. 6. Pour lemon butter over chicken and garnish with lemon slices.
Notes
  1. Serving size: 4 oz.
  2. Calories: 282
  3. Grams Protein: 33
  4. Grams Carbohydrates: 11
  5. Grams Fat: 20
  6. Exchanges: 4 Proteins, 1 Starch, and 1 Fat
Nutritionist 4 You http://nutritionist4you.com/
CHICKEN MARSALA
Serves 4
This simple and delicious chicken dish is made from wholesome and fresh ingredients for your next family gathering.
Write a review
Print
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Prep Time
15 min
Cook Time
15 min
Total Time
30 min
Ingredients
  1. 1 pound chicken
  2. 2 Tbsp. butter or margarine
  3. 2 Tbsp. chopped green onions
  4. ½ pound mushrooms, sliced
  5. ¾ cup 1% milk
  6. 4 Tbsp. Madeira wine
  7. 1 tsp. corn starch
  8. Salt and pepper to taste
  9. Finely chopped parsley
Instructions
  1. 1. Melt ½ of butter or margarine in large skillet.
  2. 2. Add green onion, mushrooms; sauté three minutes over medium high heat.
  3. 3. Spoon into a medium bowl; set aside.
  4. 4. Melt remaining butter, add chicken; sauté until chicken is cooked thoroughly.
  5. 5. Use a slotted spoon to transfer chicken to mushroom mixture; set aside.
  6. 6. Add milk and wine to liquid in skillet; add liquid from cooked mushroom and chicken.
  7. 7. Add cornstarch. Stir.
  8. 8. Cook over medium high heat until sauce reduces to 2/3-3/4 cup and thickens enough to coat a spoon lightly.
  9. 9. Add reserved mushroom mixture to chicken, heat through, and add salt and pepper to taste; garnish with parsley.
  10. 10. Serve over pasta with asparagus.
Notes
  1. Serving Size: 1 chicken breast
  2. Calories: 385
  3. Grams of Carbohydrates: 5
  4. Grams of Protein: 30
  5. Grams of Fat: 10
Nutritionist 4 You http://nutritionist4you.com/
 

Cuban Garlic Chicken
Serves 4
Flavorful recipe adapted from a restaurant in Havana, "Gladys' House".
Write a review
Print
Prep Time
1 hr
Cook Time
45 min
Total Time
1 hr 45 min
Prep Time
1 hr
Cook Time
45 min
Total Time
1 hr 45 min
Ingredients
  1. 1 pound Skinless, Boneless Chicken Breast
  2. 1 Fresh Meyer Lemon
  3. 1 Tbsp. White Balsamic Vinegar
  4. 1 tsp. Salt
  5. 1 tsp. Fresh Ground Pepper
  6. 1 tsp. Dried Oregano
  7. 1 tsp. Ground Cumin
Instructions
  1. 1. Place the chicken in a large zip-loc bag.
  2. 2. Combine the garlic, juice from the lemon (about ¼ cup), vinegar, salt, pepper, oregano, and cumin in a small bowl.
  3. 3. Pour marinade evenly over the chicken. Close bag and smush it around to coat chicken breasts. Refrigerate at least 1 hour or overnight.
  4. 4. Spray a skillet with Canola oil spray. Heat on medium and cook chicken breasts about 3 minutes on each side, coating with marinade. Coat chicken with sauce until cooked thoroughly and sauce caramelizes.
  5. 5. Serve with black beans and plantains.
Notes
  1. Total Calories: 300
  2. Grams Carbohydrate: 0
  3. Grams Protein: 28
  4. Grams Fat: 12
  5. Exchanges: 4 ounces lean protein
Adapted from Food.com
Adapted from Food.com
Nutritionist 4 You http://nutritionist4you.com/

 

Jack-O-Lantern Stuffed Bell Peppers
Serves 4
Carving pumpkins is fun, but it's a lot of work for something you’re probably not going to eat (aside from the pumpkin seeds). A batch of these is easier to make and so satisfying!
Write a review
Print
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Prep Time
20 min
Cook Time
25 min
Total Time
45 min
Ingredients
  1. 4 large orange bell peppers (look for peppers that sit flat when the stem ends are up)
  2. 1 lb. ground turkey breast (white meat only)
  3. 2 Tbsp. chili powder
  4. 2 Tbsp. ground cumin
  5. ½ tsp. salt
  6. ¼ tsp. ground cayenne pepper
  7. ¼ tsp. sugar
  8. 1 cup chopped onion
  9. 1 ½ tsp. chopped garlic
  10. 1 cup chopped mushrooms
  11. 1 cup diced Roma tomatoes
  12. 1/2 cup canned black beans, drained and rinsed
  13. 1/3 cup reduced-fat Mexican-blend cheese
  14. Optional toppings: reduced-fat sour cream, salsa
Instructions
  1. 1. Preheat oven to 350 degrees.
  2. 2. Carefully slice off the top (stem end) of each bell pepper; do not discard. Remove and discard seeds. Using a small, sharp knife, cut jack-o'-lantern faces into the peppers, making triangles for eyes and noses, as well as pointy-toothed smiles.
  3. 3. Place peppers in a deep 8" X 8" baking pan, open halves up. If peppers do not sit flat, gently lean them against the pan sides for support. Place stem ends back on top of peppers. Bake until tender, about 25 minutes. Blot away excess moisture.
  4. 4. Meanwhile, bring a large skillet sprayed with nonstick spray to medium-high heat. Sauté onion and garlic with chili powder, cumin, cayenne pepper, salt and sugar. Add ground turkey. Cook, stir, and crumble until turkey is fully cooked. Add mushrooms, tomatoes and cook until softened, 8 - 10 minutes. Add beans, and cook and stir until hot, about 2 minutes. Remove from heat, add cheese, and stir until cheese has melted and evenly distributed. Cover to keep warm.
  5. 5. Remove pepper tops, and evenly distribute turkey mixture into peppers. Replace tops, serve, and enjoy!
1 Stuffed Pepper
  1. Calories: 280
  2. Carbohydrates: 23 g
  3. Protein: 30 g
  4. Fat: 7.5 g
  5. Fiber: 5.5 g
Adapted from Hungry Girl 2014
Adapted from Hungry Girl 2014
Nutritionist 4 You http://nutritionist4you.com/

 

 

Turkey Enchiladas
Serves 6
Write a review
Print
Ingredients
  1. 12 small corn tortillas
  2. 1 - 8 oz. can vegetarian no fat refried beans
  3. 1/2 cup onion, chopped
  4. 1 pound ground turkey, white meat only
  5. 1 can Las Palmas or La Victoria Enchilada Sauce, medium
  6. 8 oz. grate low fat Jack or cheddar cheese
  7. 4 oz. can pitted black olives
  8. Shredded lettuce
  9. Fat free sour cream
Instructions
  1. 1. Spray sauté pan with nonstick spray; brown onion and turkey.
  2. 2. Spray 9 x 13 baking dish with nonstick spray.
  3. 3. Spread 1 Tbsp. of beans on corn tortilla and sprinkle with heaping 1Tbsp. of ground turkey and 1 Tbsp. cheese. Roll up and place side by side in baking dish.
  4. 4. Pour sauce over enchiladas, top with cheese and olives.
  5. 5. Bake 350 degrees for 35 minutes.
  6. 6. Serve with shredded lettuce and fat free sour cream.
Notes
  1. Total calories: 400
  2. Carbohydrate: 20 g
  3. Protein: 21 g
  4. Fat: 8.5 g
  5. Exchanges: 3 lean proteins, 1 starch, 1 fat
Nutritionist 4 You http://nutritionist4you.com/

 

 

Thyme, Chili, Lemon Chicken
Yields 4
This delicious chicken has a kick with chili powder. It is quick and easy to prepare and can be served with roasted Brussels's sprouts and cauliflower florets.
Write a review
Print
Ingredients
  1. 1 pound Skinless, Boneless Chicken Cutlets
  2. 1 Tbsp. Canola oil
  3. 1/4 tsp. Thyme, dried
  4. 1/4 tsp. Chili powder
  5. Salt and Pepper to taste
  6. 1/4 cup White wine
  7. 1 Lemon, freshly squeezed lemon juice
  8. 1 Tbsp. Cornstarch
Instructions
  1. 1. Season chicken with thyme, chili powder, and salt and pepper.
  2. 2. Brown chicken on both sides in skillet over medium heat.
  3. 3. Set cooked chicken cutlets aside in a serving dish.
  4. 4. In skillet with chicken remnants, add wine and lemon juice. Simmer.
  5. 5. Add cornstarch and stir until sauce thickens.
  6. 6. Pour sauce over chicken.
  7. 7. Serve with roasted Brussels's sprouts and cauliflower florets.
Nutrition Information per serving
  1. Calories: 208
  2. Carbohydrates: 5 g
  3. Protein: 27 g
  4. Fat: 8 g
  5. Equivalents: 4 ounces lean protein
  6. Bon Appetite! Alicia Calvo, MPH, RD, CDE
Adapted from William Sonoma Week Night Fresh and Fast Cookbook
Adapted from William Sonoma Week Night Fresh and Fast Cookbook
Nutritionist 4 You http://nutritionist4you.com/

CHICKEN POT PIE
Serves 5
Write a review
Print
Ingredients
  1. 1 pound Skinless, Boneless Chicken Breast
  2. 1 -14 ½ oz. can fat free, low sodium chicken broth
  3. 1 Tbsp. butter
  4. 2 Tbsp. flour
  5. ¼ cup white wine
  6. ½ cup Land O Lakes fat free half and half
  7. 1 pound frozen Petite Mixed Vegetables (corn, peas, carrots, green beans)
  8. 1 pint sliced mushrooms
  9. ¼ tsp. sage
  10. ¼ tsp. thyme
  11. ¼ tsp. oregano
  12. 1 – 8 oz. container Pillsbury Reduced fat crescent dough
Instructions
  1. 1. Spray pan with non-stick butter spray and heat over medium heat.
  2. 2. Add chicken and brown and simmer in ¼ cup chicken broth until cooked.
  3. 3. Remove chicken from broth. Strain broth if necessary.
  4. 4. Add butter and flour and stir into a paste.
  5. 5. Add remaining chicken broth, wine and half and half.
  6. 6. Let sauce thicken over low heat.
  7. 7. Add cooked chicken, frozen mixed vegetables and sliced mushrooms. Stir and coat mixture as sauce continues to thicken.
  8. 8. Pour cooked mixture into a 4 quart round Pyrex.
  9. 9. Top with crescent dough slices.
  10. 10. Bake at 350 for 15 – 20 minutes until dough is golden brown.
Notes
  1. Total Calories: 357
  2. Grams Carbohydrate: 33 g 1 Bread serving
  3. Grams Protein: 30 g 2 Vegetable servings
  4. Grams Fat: 17 g
Equivalents
  1. 4 ounces Protein
Nutritionist 4 You http://nutritionist4you.com/
GRILLED LEMON CHICKEN
Serves 4
A simple, yet versatile chicken. Can be used as an appetizer with dip, in a salad with lemon vinaigrette or just plain as a delicious healthy dinner. The longer it marinates, the more flavor. Just double for a crowd.
Write a review
Print
Ingredients
  1. 2 lemons
  2. ¼ cup white wine
  3. 1 tsp. Kosher salt
  4. ½ tsp. finely ground black pepper
  5. 2 tsp. minced fresh thyme (¼ tsp. dried)
  6. 1 lb. deboned, skinless sirloin chicken breast
Instructions
  1. 1. Mix all ingredients except chicken.
  2. 2. Place chicken in zip lock bag. Pour over marinade.
  3. 3. Refrigerate for 4 hours or over night.
  4. 4. Grill 7-8 minutes on each side.
Notes
  1. Serving size: 4 oz. (1 chicken breast half)
  2. Total Calories: 148
  3. Carbohydrates: 0 g
  4. Protein: 28 g
  5. Fat: 3 g
Equivalents
  1. 4 Lean Protein
Nutritionist 4 You http://nutritionist4you.com/

  • Facebook
  • Twitter
  • Google Bookmarks
  • LinkedIn
  • E-Mail