Day 5: Chicken Recipes
Ginger Chicken
This recipe will remind of your favorite Chinese takout. The marinade turns up the heat on the same 'ole chicken breast. As written the recipe calls for cooked rice but many weight loss surgery patients do not tolerate rice. We served it over baby spinach greens and it was delicious!
Ingredients:
1/3 cup low-sodium soy sauce
1/4 cup orange juice
3 tablespoons finely chopped green onions
1 tablespoon grated peeled fresh ginger
1 tablespoon lemon juice
1 tablespoon honey
1 teaspoon dried basil
1/2 teaspoon pepper
1/4 teaspoon crushed red pepper (1/4 to 1/2 teaspoon)
1/4 teaspoon five-spice powder
4 garlic cloves, minced
1 pound skinned boned chicken breasts, cut into 1/2-inch-wide strips
2 teaspoons vegetable oil
4 cups hot cooked rice
Combine first 12 ingredients in a bowl; stir well. Cover and marinate in refrigerator 30 minutes. Drain chicken, reserving marinade.
Heat oil in a large nonstick skillet over medium heat. Add chicken; sauté 5 minutes. Add reserved marinade; cover, reduce heat, and simmer 5 minutes. Serve over rice.
Serving Size: 3 ounces chicken and 1 cup rice. Per serving: 430 calories, 33 grams protein, 4 frams fat (1 saturated), 62 grams carbohydrate and 1 gram dietary fiber.
Without rice: 190 calories. 28 grams protein, 4 grams fat (1 saturated), 10 grams carbohydrate adn 1 gram dietary fiber.
Mustard Sauced Chicken
The mustard sauce adds flavor and moisture to this chicken dish. For best results with the pouch test use a minimal amount of sauce avoiding a soup-like dish.
INGREDIENTS
Chicken:
1 pound boneless skinless chicken thighs
2 tablespoons flour
salt and pepper to taste
1 tablespoon butter
1 tablespoon oil
Mustard Sauce:
2 leeks, white part only, thinly sliced
3/4 cup white wine
3 tablespoons dijon style mustard
2 tablespoons heavy cream
1 tablespoon mustard seed
DIRECTIONS:
Dust chicken with flour, salt and pepper. Saute in butter and oil over medium heat until no longer pink inside, about 6 to 7 minutes. Remove chicken to platter, keep warm.
Saute leeks lightly in pan drippings. Add remaining ingredients, simmer until sauce is reduced an slightly thickened, about 5 minutes.
Spoon sauce over chicken and serve.
Serves 4. Per serving: 251 calories, 15 grams protein, 13 grams fat, 12 grams carbohydrate. Rich in B Vitamins.
Scandinavian Chicken
The mustard sauce adds flavor and moisture to this chicken dish. For best results with the pouch test use a minimal amount of sauce avoiding a soup-like dish.
INGREDIENTS
Chicken:
1 pound boneless skinless chicken thighs
2 tablespoons flour
salt and pepper to taste
1 tablespoon butter
1 tablespoon oil
Mustard Sauce:
2 leeks, white part only, thinly sliced
3/4 cup white wine
3 tablespoons dijon style mustard
2 tablespoons heavy cream
1 tablespoon mustard seed
DIRECTIONS:
Dust chicken with flour, salt and pepper. Saute in butter and oil over medium heat until no longer pink inside, about 6 to 7 minutes. Remove chicken to platter, keep warm.
Saute leeks lightly in pan drippings. Add remaining ingredients, simmer until sauce is reduced an slightly thickened, about 5 minutes.
Spoon sauce over chicken and serve.
Serves 4. Per serving: 251 calories, 15 grams protein, 13 grams fat, 12 grams carbohydrate. Rich in B Vitamins.
Buffalo Chicken Strips
A homemade low fat dip accompanies these Buffalo-braised chicken strips. Delicious and more healthy than buffalo chicken strips served in many restaurants. Remember to go easy on the dip to get the most of your solid protein.
INGREDIENTS
Strips
1/2 pound boneless skinless breast fillets, cut into strips
1 teaspoon vegetable oil
1/4 teaspoon salt
2 teaspoons butter
1 tablespoon hot pepper sauce
Dip
2/3 cup plain non-fat yogurt
2 tablespoons low-fat mayonnaise
2 ounces crumbled blue cheese
3 tablespoons finely chopped green onions
1/4 teaspoon ground black pepper
DIRECTIONS
To make dip: In a small bowl, whisk together the yogurt, mayonnaise and bleu cheese. Stir in green onion and pepper; cover and refrigerate.
To Make Strips: Heat oil in a large skillet. Season chicken with salt and sautee over medium high heat, stirring frequently, until lightly browned and cooked through, about 7 to 10 minutes. Remove skillet from heat. Add butter and hot pepper sauce to skillet and swirl until the butter melts and the sauce coats the chicken.
Serve hot chicken with refrigerated dip mix.
Serves 4. Per serving: 115 calories, 12 grams protein, 6 grams fat and 4 grams carbohydrate.
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