Turkey Or Chicken Tenders
1 1/4 pounds fresh turkey tenderloin or boneless chicken breast
1 1/4 cups oat bran cereal — divided
1 teaspoon salt
1/2 teaspoon pepper
2 large egg whites
2 tablespoons lowfat evaporated milk
1 teaspoon paprika
1/2 cup peanut oil
Cut turkey tenderloins or chicken breasts into 6 slices by cutting across the turkey carefully with sharp knife. Pound tenders to 1/4 inch thickness. Slit around edges to keep from curling.
Blend 1/2 cup of the oat bran cereal with salt and pepper and coat tenders. Whip egg whites lightly with milk. Blend remaining 3/4 cup oat bran with paprika. Dip meat into egg whites, then into oat bran paprika mixture.
Place on baking rack and allow 5 minutes to dry. Heat peanut oil in large frying pan until hot. Brown tenders 2-3 pieces at a time for 3 minutes per side, or until crusty and brown. Drain well and serve with a low-fat dip.
Per Serving (excluding unknown items): 2135 Calories; 149g Fat (63.2% calories from fat); 145g Protein; 50g Carbohydrate; 3g Dietary Fiber; 370mg Cholesterol; 2890mg Sodium. Exchanges: 3 Grain(Starch); 18 1/2 Lean Meat; 1/2 Non-Fat Milk; 21 1/2 Fat.
Southwestern Chicken Filo Triangles
2 whole skinless boneless chicken breast — cooked, shredded
— and chopped
1/2 cup monterey jack cheese — grated
1 red bell pepper — seeded
— finely chopped
4 roma tomato — peeled, seeded and
— chopped
4 ounces chopped green chilies, canned
1 tablespoon fresh cilantro — finely minced
16 ounces phyllo dough — thawed
— in refrigerator
1 cup butter — or as needed, melted
——-relish—–
2 tablespoons olive oil
4 ear corn — kernels scraped off
6 roma tomatoes — finely chopped
1 large onion — finely chopped
1 tablespoon fresh cilantro — minced
salt — to taste
black pepper — to taste
Cut dough crosswise into 5 equal sections. If you want to serve it as an entree, then cut the filo dough into 4 sections so that the triangles will be larger. Make 4 or 5 of them per serving.
In a medium bowl place the chicken, cheese, red bell peppers, Roma tomatoes, green chile peppers, and cilantro. Mix the ingredients together well.
Preheat the oven to 400:.
For each section of the filo dough (cover the other sections with a slightly damp cloth and keep them in the refrigerator), separate the pieces and lay them out flat on a large surface (work quickly). Brush all the pieces with the melted butter. Turn them over and brush the other side.
Place a teaspoon of the chicken mixture at one end of each piece of dough. Fold the bottom left corner over the filling so that the bottom edge lines up with the side edge. Continue to fold the dough up in this manner (as you would fold a flag,) so that a multi-folded triangle is formed. Keep the completed triangles under a damp cloth.
On an oiled baking sheet, place the filo triangles and bake them for 20 minutes, or until they are a golden brown.
Serve the triangles with the Corn Relish and Guacamole on the side.
RELISH: In a medium large saute pan place the olive oil and heat in on medium until it is hot. Add the remainder of the ingredients and saute them for 10 minutes, or until the corn is done. Makes approximately 4 cups.
Barbecue Chicken
2 servings
PREP TIME 5 Min
COOK TIME 35 Min
READY IN 40 Min
INGREDIENTS
* 1 1/2 tablespoons olive oil
* 1/4 cup diced onion
* 2 cloves garlic, minced
* 5 tablespoons ketchup
* 3 tablespoons honey
* 3 tablespoons brown sugar
* 2 tablespoons apple cider vinegar
* 1 tablespoon Worcestershire sauce
* salt and pepper to taste
* 2 skinless, boneless chicken breast halves
DIRECTIONS
1. Preheat grill for medium-high heat.
2. Heat olive oil in a skillet over medium heat. Saute onion and garlic until tender. Stir in ketchup, honey, brown sugar, apple cider vinegar, Worcestershire sauce, salt, and pepper. Cook for a few minutes to thicken sauce. Remove from heat, and allow to cool.
3. Lightly oil the grill grate. Dip chicken in sauce, and turn to coat. Cook on grill for 10 to 15 minutes, turning once. Move chicken to the skillet with sauce. Simmer over medium heat for about 5 minutes on each side.
Caribbean Chicken Salad
4 servings
PREP TIME 30 Min
COOK TIME 15 Min
READY IN 2 Hrs 45 Min
INGREDIENTS
* 2 skinless, boneless chicken breast halves
* 1/2 cup teriyaki marinade sauce
* 2 tomatoes, seeded and chopped
* 1/2 cup chopped onion
* 2 teaspoons minced jalapeno pepper
* 2 teaspoons chopped fresh cilantro
* 1/4 cup Dijon mustard
* 1/4 cup honey
* 1 1/2 tablespoons white sugar
* 1 tablespoon vegetable oil
* 1 1/2 tablespoons cider vinegar
* 1 1/2 teaspoons lime juice
* 3/4 pound mixed salad greens
* 1 (8 ounce) can pineapple chunks, drained
* 4 cups corn tortilla chips
DIRECTIONS
1. Place the chicken in a bowl, and cover with the teriyaki marinade sauce. Marinate at least 2 hours in the refrigerator.
2. In a small bowl mix the tomatoes, onion, jalapeno pepper, and cilantro. Cover salsa, and refrigerate.
3. In a small bowl, mix the mustard, honey, sugar, oil, vinegar, and lime juice. Cover dressing, and refrigerate.
4. Preheat the grill for high heat.
5. Lightly oil grill grate. Place chicken on the grill, and discard marinade. Cook for 6 to 8 minutes on each side, or until juices run clear.
6. Arrange mixed salad greens on plates. Spoon some of the salsa over each salad, and sprinkle with 1/4 of the pineapple chunks. Break tortilla chips into large chunks, and sprinkle over salads. Lay some of the grilled chicken strips on each salad. Finally, drizzle dressing over each salad, and serve.
Athenian Chicken Rolls
8 skinless boneless chicken breast halves
1/2 cup milk
1 1/2 cups seasoned bread crumbs
1/8 cup olive oil
2 cloves garlic — peeled and crushed
3 tablespoons peanut oil
2 tablespoons butter
3/4 pound spinach — chopped
3/4 cup sliced mushrooms
1/2 teaspoon salt — divided
1 tablespoon flour
1/4 teaspoon pepper — divided
1 cup chicken broth
1/2 pound feta cheese — crumbled and
divided into 8 parts 3/4 cup dry white wine
1/2 lemon — juiced
1 tablespoon capers
3 eggs — beaten
1. Place chicken between two pieces of wax paper and gently pound until almost double in size. Sprinkle with 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper.
2. In large frypan, place olive oil and heat to medium temperature. Add garlic and cook, stirring, 30 seconds. Add spinach and saute until barely wilted; stir in remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper.
3. Remove mixture from frypan, drain, cool and divide into 8 parts. On each chicken breast, place 1 part of the spinach mixture; sprinkle cheese evenly over chicken, roll up and fasten with toothpicks.
4. In medium bowl, mix eggs and milk. In separate shallow bowl, place bread crumbs. Add chicken, first in egg mixture and then in bread crumbs, dredging to coat.
5. In same frypan, place peanut oil and heat to medium temperature. Add chicken and cook until brown. Remove chicken to pan with cover and bake in 350=B0 oven about 30 minutes or until fork can be inserted with ease.
6. To make sauce, drain most of oil from frypan, leaving brown bits on bottom of pan; add butter and melt over medium heat. Add mushrooms and saute about 2 minutes. Add flour, stirring to blend and thicken. Add chicken broth, wine, lemon juice, and capers. Cook about 4 minutes or until thickened.
7. Place chicken rolls on serving dish and pour sauce over rolls.