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How to Cook Cornish Hens in Air Fryer

Rock Cornish Hens Recipes

rock cornish hens

Rock Cornish Hens with Red Raisin Sauce

  • 4 1-pound Rock Cornish hens
  • Salt and pepper
  • 2 cups seasoned croutons
  • ½ cup wheat germ, chicken broth
  • ½ cup finely chopped celery and leaves
  • 6 tablespoons butter or margarine, melted
  • 1 teaspoon sugar
  • Red Raisin Sauce:
  • 1 10-ounce jar red currant jelly, ½ cup golden raisins, ¼ cup butter or margarine, 2 teaspoons lemon juice, ¼ teaspoon ground allspice
  • 1 16-ounce jar spiced crabapples, drained, for garnish

Instructions:

  • Sprinkle the body cavity of each hen with salt and pepper. Twist wins tips up and back, tucking neck skin underwings to secure it.
  • In a large bowl, combine croutons, wheat germ, celery, broth, 2 tablespoons melted butter, sugar, ½ teaspoon salt, and 1/8 teaspoon pepper; lightly spoon into body cavities.
  • Tie the legs and tail of each hen together. Brush with melted butter; roast, breast side up, in an open roasting pan, at 425 F. 1 hour, brushing occasionally with butter.
  • Meanwhile, prepare Red Raisin Sauce: In 2-quart saucepan over medium-low heat, cook sauce ingredients, stirring occasionally, until blended, about 10 minutes.
  • During the last 15 minutes of roasting, cut strings around legs to allow heat to penetrate and brush hens with some Red Raisin Sauce.
  • Birds are done when the leg moves easily up and down (protect hands with a paper towel). Serve with sauce and garnish with drained crabapples.

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Rock Cornish Hens with Dressing

  • 1 cup regular long-grain rice
  • Butter or margarine
  • ¼ pound mushrooms, chopped
  • ¼ cup chopped dry shallots
  • ½ cup chopped celery
  • 2 tablespoons chopped green pepper
  • Salt and pepper
  • 4 1-pound Rock Cornish hens
  • Spiced apple rings and parsley for garnish

Instructions:

  • Prepare rice as label directs; set aside. In a 10-inch skillet over medium heat, in ½ cup hot butter or margarine, cook mushrooms, shallots, celery, and green pepper until vegetables are fork-tender, about 10 minutes. Add mixture to rice; stir in ½ teaspoon salt and 1/8 teaspoon pepper.
  • Remove giblets and necks from hens. Rinse and drain hens well. Lightly spoon about ½ cup of rice mixture into each hen. Spoon remainder into 1-quart greased casserole; cover; set aside. Tuck neck skin underwings to secure it. With string, tie the legs, and tail of each hen together.
  • Place hens, breast side up. On rack in open roasting pan; brush generously with ¼ cup melted butter; sprinkle lightly with salt. Roast, brushing occasionally with drippings in the pan, in 375 F. oven 1 ¼ hours or until a leg can be moved easily up and down. During the last 30 minutes, bake the remaining rice mixture until hot.
  • Remove strings from hens. Serve hens on rice mixture; garnish with apple rings and parsley.

Stuffed Rock Cornish Hens with Rhubarb Sauce

  • 4 1-pound Rock Cornish hens
  • Salad oil
  • 1 cup chopped onion, celery
  • 1 8-ounce package herb-seasoned stuffing mix
  • Rhubarb Sauce:
  • 1 ¼ pounds rhubarb, cut up (2 cups)
  • ½ cup of water
  • ¼ teaspoon salt
  • ¼ teaspoon ground cinnamon
  • ½ cup of sugar

Instructions:

  • Remove giblets and necks from hens. Rinse and drain hens well. Tuck the neck skin of each hen underwings to secure it.
  • In a 10-inch skillet over medium heat, in ¼ cup hot salad oil, cook onion and celery until golden, about 10 minutes. Meanwhile, prepare stuffing mix as label directs; stir into onion mixture. Lightly spoon mixture into hens. Tie the legs and tail of each hen together.
  • Brush hens generously with oil; sprinkle with salt. Place, breast side up, on a rack in an open roasting pan. Roast at 375 F. 1 ¼ hours or until a leg can be moved easily up and down.
  • Meanwhile, prepare Rhubarb Sauce: In a 2-quart saucepan over medium heat, heat rhubarb, water, salt, and cinnamon to boiling; cover. Reduce heat to low; cook 5 to 8 minutes or until rhubarb is tender, stirring frequently. Stir in sugar. Baste hens frequently with sauce during the last 30 minutes of roasting. Remove strings. Serve with remaining sauce.

See Also:

Rock Cornish Hens with Mincemeat Dressing

  • 2 1 ½ – to 2-pound frozen Rock Cornish hens, thawed
  • ¼ cup butter, melted
  • 4 slices whole-wheat bread, cubed
  • ¾ cup of orange juice
  • ¼ cup diced celery
  • ½ cup prepared mincemeat, drained
  • ½ teaspoons light corn syrup
  • 2 teaspoons medium sherry

Instructions:

  • Remove giblets and necks from hens. Rinse and drain hens. Tuck neck skin underwings of each hen to secure it. On rack in open roasting pan, place hens, breast side up. Roast, brushing occasionally with melted butter, in 350 F. oven about 1 ¼ hour or until a leg can be moved easily up and down.
  • Meanwhile, for stuffing, in a 1-quart casserole, combine bread cubes, orange juice, celery, prepared mincemeat, and salt; toss lightly. Bake along with hens for the last 30 minutes of roasting.
  • In a small bowl, mix corn syrup and sherry; during the last 10 minutes of roasting time, brush over hens to glaze them. Serve stuffing with hens.

Lemon-glazed Rock Cornish Hens

  • 2 1 ½ -to 2-pound frozen Rock Cornish hens, thawed
  • 2 tablespoons salad oil
  • ¼ teaspoon pepper
  • Lemon-Apple Glaze (below)

Instructions:

  • Remove giblets and necks from inside hens. Place hens on rotisserie skewer as manufacturer directs. Or, fold neck skin to the back of hens; skewer hens on rotisserie skewer through the meaty part of birds so they will balance evenly and turn without slipping. With string, tie wings close to bodies of hens and bring string down to secure legs and tail close together. Brush hens with oil; sprinkle with salt and pepper.
  • Position the skewer as close to the heating element as possible without birds touching it as they turn. Roast 1 ¼ hours until fork-tender. Meanwhile, prepare Lemon-Apple Glaze. During the last 20 minutes, brush frequently with glaze.
  • Remove skewer from hens and discard strings.

Lemon-Apple Glaze: In a small bowl, mix well 1/3 cup light corn syrup, 2 tablespoons apple juice, 1 tablespoon grated lemon peel, and ¼ teaspoon salt.

Positioning hens on a skewer: To balance birds and prevent slipping, skewer through the meaty part.

Tying birds: Tie wings close to bodies then bring string down, securing legs and tail close to bodies.

Honeyed Rock Cornish Hens

  • 4 1½- pound frozen Rock Cornish hens, thawed
  • ¾ cup soy sauce
  • 1/3 cup dry sherry
  • ½ teaspoon ground ginger
  • 4 green onions, minced salad oil
  • ¼ cup honey
  • 1 small head iceberg lettuce, shredded

Instructions:

  • Remove giblets, and necks from inside of hens. Rinse hens with running cold water; pat dry with paper towels. Cut each hen quarters.
  • In 13’’ by 9’’ baking dish mix soy sauce, sherry, ginger, and green onions. Add hen quarters to soy sauce mixture and turn to coat well. Cover and refrigerate for at least 6 hours, turning occasionally.
  • About40 minutes before serving: In 12-inch skillet over medium-high heat, in ¼ inch salad oil, fry half of hen quarters until tender and well-browned on all sides, about 20 minutes. Remove to platter; keep warm. Repeat with remaining pieces.

To serve: Brush hen quarters with honey. Arrange on platter lined lettuce.

Broiled Rock Cornish Hen

  • 1 1½-to 1¾ pound frozen Rock Cornish hen, thawed
  • ¾ teaspoon salt
  • 1/8 teaspoon pepper
  • 2 tablespoon butter or margarine
  • 2 tablespoon lemon juice
  • 1 8-ounce can pineapple slices, drained, chopped parsley
  • 1 tablespoon light brown sugar hot cooked rice for 2 servings

Instructions:

  • Preheat broiler, if manufacturer directs. Remove giblets and neck. Rinse hen in running cold water; pat dry with paper towels. Cut hen in half.
  • Sprinkle with salt and pepper. Place halves, skin side down, in a small broiling pan or 13’’ by 9’’ baking pan. Place l tablespoon butter or margarine in each cavity; pour lemon juice over halves.
  • About 7 inches from the source of heat (or at 450′ F.) broil hen 5 minutes, brushing with melted butter from cavity; broil 15 minutes longer. Turn hen and broil about 15 to 20 minutes until the drumstick moves easily up and down, brushing with pan drippings occasionally.
  • During the last 5 minutes of cooking time, arrange pineapple around hen, sprinkle pineapple with brown sugar, and broil until slices are golden.
  • Combine rice with parsley. Serve hen with rice and pineapple slices. Spoon pan drippings over the hen.
Low-Calorie Chicken Recipes

Low-Calorie Chicken Recipes With Few Ingredients

Make Sure Your Healthy Low-Calorie Chicken Recipes

From the food and nutrition experts at few ingredients to improve your favorite source of nature low-calorie chicken recipes with few ingredients, here are some delicious day-night chicken dinners menu recipes that also happen to be low calorie!

Chicken-Vegetable Pot Pies

chicken vegetable pot pie

Category: Low-calorie
Servings: 6

Ingredients:

  • 12 oz Chicken breast halves
  • 2 x Med baking potatoes *
  • 2 TB Unsalted margarine
  • 1 c Skim milk
  • 4 oz Can drain sliced mushrooms
  • 1 c Flour
  • ¼ ts Salt
  • ½ c Nonfat buttermilk
  • 2 ½ c Water
  • ½ c Chopped celery
  • 10 oz Pkg frozen mixed vegetables
  • 2 TB Flour

Instructions:

  • Peeled and cut into ½” cubes Combine chicken and water in a large saucepan. Bring to a boil. Cover, reduce heat, and simmer 30 minutes or until chicken is tender.
  • Remove chicken, reserving broth. Bone chicken, and cut meat into bite-size pieces; set aside. Add potatoes, celery, and bouillon powder to broth; bring to a boil.
  • Cover, reduce heat, and simmer 15-20 minutes or until potatoes are tender. Stir in mixed vegetables; set aside. Melt 2 T margarine in a heavy saucepan over low heat; add 2 T flour, stirring until smooth. Cook for 1 minute, stirring constantly.
  • Gradually add skim milk; cook over med heat, stirring constantly, until mixture is thickened and bubbly. Remove from heat; stir in poultry seasoning. Combine reserved chicken, vegetable mixture, white sauce, and mushrooms in a large bowl.
  • Spoon into individual baking dishes that have been coated with Pam. CRUST: Combine 1 c flour, baking powder, and salt in a small bowl. Cut in 1 T plus 1 ½ t margarine with a pastry blender food processor reviews until the mixture resembles a coarse meal. Stir in buttermilk.
  • Spoon biscuit dough into 6 portions over chicken mixture. Bake at 350 deg F for 1 hour or until biscuits are golden.
  • PER SERVING: 314 calories, 18.6 g protein, 8.2 g fat, 41 g carbohydrates, 27 g cholesterol, 2.2 mg iron, 458 mg sodium, 116 mg calcium.

Chicken Pate

chicken pate

Category: Low-calorie
Servings: 6

Ingredients:

  • 1 ½ c Chicken breast, cooked, minced
  • 3 TB Chopped onion
  • 2 TB Mayonnaise (diet)
  • ¼ ts Hot sauce
  • 1 ds Paprika
  • 8 oz Neufchatel cheese, softened
  • 2 tbs dry sherry
  • 2 tsp Lemon juice
  • 1/8 ts Ground nutmeg

Instructions:

  • Combine chicken (which has been finely chopped), Neufchatel, onion, sherry, mayonnaise, lemon juice, hot sauce, and nutmeg in the container of an electric blender; process until smooth.
  • Transfer mixture to a 2 cup mold coated with cooking spray (Pam). Cover, and chill overnight. Unmold onto a serving plate. Sprinkle with paprika. Garnish with parsley sprigs, if desired.
  • Serve with Melba toast rounds or unsalted crackers. Yield: 1 ¾ cups (28 calories per Tablespoon.)
  • PER SERVING : (1 T): 28 calories, 2.8 g fat, .3 g carbohydrates, 0 g fiber, 10 g cholesterol, 30 mg sodium, 27 mg potassium.

Chicken Thighs Marengo

chicken marengo recipe

Category: Low-calorie
Servings: 6

Ingredients:

  • 6 x Chicken thighs(2 lb),skinned
  • ¼ ts Pepper
  • 1 c Sliced fresh mushrooms
  • 1 x Clove garlic, minced
  • ¼ ts Dried whole thyme
  • 1 TB minced fresh parsley
  • ½ ts Salt
  • 2 tsp Olive oil
  • 4 x Green onions, sliced
  • ½ c Dry white wine (or Chablis)
  • 2 x Med tomatoes, cut in wedges

Instructions:

  • Trim excess fat from chicken. Rinse chicken with cold water, pat dry. Place in a shallow container. Sprinkle with salt and pepper. Coat a large skillet with cooking spray; add olive oil. Place over med-hi heat until hot.
  • Add chicken to skillet; cook 2-3 minutes on each side until lightly browned. Remove chicken from skillet, and drain on paper towels.
  • Wipe skillet dry with a paper towel. Recoat skillet with cooking spray; place over med-hi heat until hot.
  • Add mushrooms and cook for 2 minutes, stirring frequently. Remove mushrooms from skillet, and set aside. Recoat skillet with Pam.
  • Place over med-hi heat until hot. Add green onions and garlic; saute for 1 minute. Stir in wine and thyme. Add reserved chicken. Bring mixture to a boil. Cover; reduce heat, and simmer 25 minutes.
  • Add reserved mushrooms and tomato wedges; simmer 2 minutes or until thoroughly heated. Sprinkle with parsley, and serve immediately.
  • PER SERVING: 175 calories, 18.6 g protein, 9.2 g fat, 3.9 g carbohydrates 65 g cholesterol, 1.4 mg iron, 262 mg sodium, 20 mg calcium.

Chicken Parmesan

chicken parmesan

Category: Low-calorie
Servings: 6

Ingredients:

  • 1/3 c Parmesan cheese, grated
  • ¼ tsp Italian seasoning, crushed
  • 3 x Chicken breast, *
  • ¼ c Green onion, sliced
  • 1 tbsp Margarine
  • 1 TB flour, all-purpose
  • ½ c Milk, skim
  • 5 oz Spinach, frozen **
  • 1 TB Pimiento, chopped

Instructions:

  • Chicken breast, (about 2 ¼ pounds total), skinned, boned, and halved ½ of a 10-ounce package frozen chopped spinach, thawed and drained ~ PER SERVING: 202 cal., 30g Pro., 4g Carbo., 7g fat, 77mg Chol., In a small mixing bowl combine cheese and Italian seasoning.
  • Roll chicken pieces in cheese mixture to coat lightly; set the remaining cheese mixture aside.
  • Arrange pieces in an 8x8x2-inch baking dish. In a small saucepan cook onion in hot margarine till tender. Stir in flour; add milk all at once.
  • Cook and stir till bubbly; stir in drained spinach and pimiento. Spoon spinach mixture over chicken; sprinkle with remaining cheese mixture. Bake, uncovered, in a 350F oven for 30 to 35 minutes or till tender.

Chilled Chicken with Dill Sauce

chilled chicken with dill sauce

Category: Low-calorie
Servings: 8

Ingredients:

  • 8 x Boneless chicken breast *
  • 2 TB Water
  • 1 TB White wine vinegar
  • 8 x Lime wedges
  • ½ c Plain low-fat yogurt
  • 1 ½ tsp Lime juice
  • ½ ts Dried whole dillweed
  • ½ c Italian salad dressing
  • ¼ c Low-fat cottage cheese
  • 1 ½ ts Chopped green onion
  • 1/8 ts White pepper

Instructions:

  • 8 (4 oz) boneless chicken breast halves, skinned Trim excess fat from chicken. Place each piece between 2 sheets of waxed paper; flatten to 1/4″ thickness, using a meat mallet or rolling pin.
  • Place chicken in a baking dish. Combine next 5 ingredients in a small bowl; pour over chicken. Cover and refrigerate for 2 hours. Remove chicken from marinade, discarding marinade.
  • Coat a grill with cooking spray. Grill chicken 6″ over med coals 8 minutes, turning once. Arrange chicken on a serving platter; garnish with lime wedges.
  • Serve either warm or chilled with 1 ½ T Dill Sauce per serving. (8 servings, 160 calories each.) DILL
  • Spicy Sauce: Combine all ingredients in a blender; process till smooth. Cover and chill thoroughly. Yield: 1 cup.
  • PER SERVING: 27.5 g fat, 160 calories, 3.3 g carbohydrates, 72 g cholesterol, 236 mg sodium, 264 mg potassium.

Chicken Etouffee

chicken etouffee

Category: Low-calorie
Servings: 8

Ingredients:

  • 1 x Lg onion, chopped
  • ½ x Sm sweet red pepper, chopped
  • 2 TB Flour
  • ¾ c Water
  • ½ ts Dried whole thyme
  • ¼ ts Red pepper
  • 2 c Hot cooked parboiled rice
  • 1 x Sm green pepper, chopped
  • 2 x Stalks celery, chopped
  • 2 tbsp Margarine
  • 3 c Chopped, cooked chicken breast
  • ¾ ts Dry chicken bouillon powder
  • ¼ ts Salt
  • 1 ds Hot sauce
  • 1 tbs Chopped fresh parsley

Instructions:

  • Coat a large skillet with Pam; place over med heat until hot. Add onion and other vegetables, saute until tender. Remove from skillet, set aside.
  • Place margarine and flour in skillet; cook over low heat 5 minutes, stirring constantly, until mixture is the color of a copper penny. Return Indian vegetable soups recipe to skillet. Add chicken and other ingredients except for rice and parsley.
  • Simmer 2 minutes or till thoroughly heated. Serve over hot, cooked rice. Sprinkle with parsley.
  • PER SERVING: 182 calories, 18 g protein, 5 g fat, 15 g carbohydrates, 45 g cholesterol, 1.5 mg iron, 352 mg sodium, 32 mg calcium.

Tropical Chicken Kabobs

tropical chicken kabobs

Category: Low-calorie
Servings: 6

Ingredients:

  • 1/3 c Lime juice
  • 1 TB Honey
  • 12 x Pearl onions, peeled
  • 1 x Papaya, peeled **
  • 1 tbs Vegetable oil
  • 6 x Chicken breast halves *
  • 1 x Lg green pepper **
  • 1 ½ c Fresh pineapple chunks

Instructions:

  • 4 oz each, skinned, boned, cut into 1 ½” pieces seeded, and cut into 2″ pieces Combine lime juice, vegetable oil, and honey in a shallow dish. Add chicken; toss gently.
  • Cover and marinate in refrigerator 8 hours or overnight, stirring occasionally. Remove chicken from marinade, reserving marinade. Alternate chicken, onion, pepper, papaya, and pineapple on 6 (12″) skewers.
  • Coat grill rack with Pam; place the rack on grill over medium-hot coals. Place kabobs on the rack, and cook 15-20 minutes or till done, turning and basting frequently with reserved marinade.
  • PER SERVING: 222 calories, 26.6 g protein, 5.7 g fat, 16.4 g carbohydrates, 70 g cholesterol, 1.5 mg iron, 66 mg sodium, 36 mg calcium.

Szechuan Chicken Soup

szechwan chicken soup

Category: Low-calorie
Servings: 6

Ingredients:

  • 3 x Condensed chicken broth *
  • 3 oz Oriental noodles **
  • ½ ts Pepper, red, ground
  • 3 c Chicken, cooked, cubed, ***
  • 2 x Apples, medium, cored ****
  • 6 oz Pea pods, frozen, cut up
  • 4 x Green onions, *

Instructions:

  • 10 ¾ -ounce broth chicken flavored, broken up frozen chicken cubes cored and coarsely chopped onions, bias-sliced into 1 ½-inch length ~ PER SERVING: 259 Cal., 28g Pro., 20g Carbo., 7g fat, 54mg Chol., In a large saucepan or Dutch oven stir together chicken broth, noodles and flavoring packet, red pepper, and 3 soup cans (3 ¾ cups) water.
  • Bring to boiling; reduce heat. Cover and simmer for 10 minutes. Stir in remaining ingredients. Return to boiling. Serve at once.

Spanish Saffron Chicken

spanish saffron chicken

Category: Low-calorie
Servings: 6

Ingredients:

  • 6 x Chicken breast halves *
  • 1 x Med onion, sliced
  • ½ lb Fresh mushrooms, sliced
  • 2 tsp Paprika
  • ½ ts Saffron threads (or turmeric)
  • 2 TB Sliced ripe olives (pitted)
  • 1 TB Cornstarch
  • 3 c Hot cooked long-grain rice
  • ¼ ts Ground pepper
  • ¼ c Skim milk
  • 2 TB Water

Instructions:

  • 6 (4 oz each) skinned, boned chicken breast halves Sprinkle chicken with pepper. Place in a large Dutch oven that has been coated with cooking spray. Cook over med heat until browned.
  • Wipe pan drippings from Dutch oven with a paper towel. Coat Dutch oven again with Pam; place over med-hi heat until hot.
  • Add onion, garlic, and mushrooms; saute until tender. Add chicken, 1 c water, and paprika, bouillon powder, and saffron threads. Bring to a boil.
  • Cover, reduce heat and simmer 25 minutes until chicken is tender. Remove chicken and set aside. Add peas, olives, and skim milk to the Dutch oven. Cover and simmer for 5 minutes.
  • Combine cornstarch and 2 T water; add to vegetable mixture. Bring to a boil. Reduce heat; cook, stirring constantly, until thickened and bubbly.
  • Remove from heat. To serve, place rice on a serving platter. Arrange chicken over rice; top with vegetable mixture.
  • PER SERVING: 335 calories, 31.2 g protein, 4.4 g fat, 40.7 mg carbohydrates, 71 g cholesterol, 3.2 mg iron, 275 mg sodium, 56 mg calcium.

Skillet Chicken and Rice

skillet chicken and rice

Category: Low-calorie
Servings: 6

Ingredients:

  • 2 lb Chicken pieces, skinned
  • 3 c Mushrooms, fresh, sliced
  • 4 x Carrots, peeled, sliced 1/2″
  • ¾ c Rice, long grain
  • ½ c Onion, chopped
  • 1 ts Bouillon, chicken, granules
  • ¼ ts Salt

Instructions:

  • PER SERVING: 265 Cal., 25g Pro., 27g Carbo., 6g fat, 67mg Chol., Spray a 12-inch skillet with nonstick spray coating. Brown chicken pieces on all sides over medium heat for about 15 minutes.
  • Remove chicken. Drain fat from skillet, if necessary. Add mushrooms, carrots, rice, onion, bouillon, poultry seasoning, 2 cups water, salt.
  • Place chicken atop rice mixture. Cover; simmer 30 minutes or till chicken and rice are done.

Honey-Baked Chicken

honey baked chicken

Category: Low-calorie
Servings: 6

Ingredients:

  • 3 lb Broiler/fryer chicken, skinned
  • ¾ c Shredded zucchini
  • ½ c Finely chopped celery
  • ¼ c Chopped pecans
  • ¼ ts Pepper
  • 2 TB Honey
  • ¾ c Shredded yellow squash
  • ½ c Finely chopped onion
  • 1 ¼ c Toasted, wholewheat breadcrumbs
  • 1 x Egg, beaten
  • ¼ ts Salt
  • 3 TB Unsweetened apple juice

Instructions:

  • Discard giblets and neck of chicken (or save for stock.) Rinse chicken under cold, running water, and pat dry. Set aside. Coat a large nonstick skillet with Pam; place over med-hi heat until hot.
  • Add yellow squash, zucchini, onion, celery, and garlic, and saute until tender-crisp. Drain.
  • Combine vegetable mixture, breadcrumbs, egg, pecans, salt, and pepper in a med bowl; stir well.
  • Place chicken, breast side up, on a rack in a roasting pan that has been coated with Pam. Stuff lightly with dressing mixture.
  • Truss chicken (or put the ball of foil in the opening.) Combine apple juice and honey, stirring well.
  • Brush chicken with half of the apple juice-honey mixture. Bake at 350 deg F for 1 ½- 2 hours or until drumsticks are easy to move and detox cleanse juices run clear, basting occasionally with remaining apple-honey mixture.
  • PER SERVING: 266 calories, 26.8 g protein, 10.8 g fat, 15.6 g carbohydrate 119 g cholesterol, 1.8 mg iron, 246 mg sodium, 45 mg calcium.

Grilled Lime Chicken

grilled lime chicken

Category: Low-calorie
Servings: 6

Ingredients:

  • ¼ c Chopped fresh parsley
  • ½ ts Grated lime rind
  • 1 c Dry white wine (or Chablis)
  • ½ ts Freshly ground pepper
  • 2 TB Lime juice
  • 6 x Chicken breast halves *

Instructions:

  • 6 (4 oz each) skinned, boned chicken breast halves Combine all ingredients except chicken in a shallow baking dish. Add chicken, turning to coat. Cover and marinate in the refrigerator for 1 day.
  • Remove chicken from marinade, reserving marinade. Coat grill rack with Pam, place the rack on grill over med-hot coals.
  • Place chicken on the rack, and cook 5 minutes on each side or until done, basting with reserved marinade.
  • PER SERVING: 146 calories, 25.8 g protein, 2.9 g fat, 2.4 g carbohydrates 70 g cholesterol, 1.2 mg iron, 64 mg sodium, 21 mg calcium.

Curried Chicken Dinner

curried chicken dinner

Category: Low-calorie
Servings: 6

Ingredients:

  • 2 ½ c Water
  • 1 ½ tsp chicken bouillon powder
  • 2 ½ c Water
  • ¼ ts Salt
  • 2 TB Cornstarch
  • 1 tsp ground ginger
  • 2 c Diagonally sliced celery
  • 1 x Lg green pepper **
  • 1 c Brown rice, uncooked
  • 6 x Chicken breast halves *
  • ½ ts Curry powder
  • 2 c Unsweetened orange juice
  • 2 tbs dry sherry
  • 1 ts Grated orange rind
  • 1 x Lg sweet red pepper **

Instructions:

  • 6 oz each seeded and cut into julienne strips Combine 2 ½ cups water, rice, and bouillon powder in a med saucepan; bring to a boil.
  • Cover, reduce heat, and simmer 50 minutes or until liquid is absorbed.
  • Combine chicken, 2 ½ cups water, curry powder, and salt in a large Dutch oven; bring to a boil. Cover, reduce heat, and simmer 30 minutes or until chicken is tender; drain.
  • Bone chicken, and cut into bite-size pieces; set meat aside. Combine orange juice, cornstarch, sherry, and ginger in a small bowl, stirring until cornstarch is dissolved; set aside.
  • Coat a large nonstick skillet with Pam; place over med-hi heat until hot. Add celery and peppers, and saute until crisp-tender.
  • Stir in reserved chicken and orange juice mixture; bring to a boil. Cook 1 minute, stirring constantly, until thickened.
  • To serve, spoon chicken mixture over hot, cooked rice. (See details small meat mixer)

PER SERVING: 332 calories, 32.1 g protein, 4.5 g fat, 39.3 g carbohydrates, 78 g cholesterol, 2.2 mg iron, 409 mg sodium, 51 mg calcium.

Crunchy Taco Chip Chicken

taco chip chicken

Category: Low-calorie
Servings: 4

Ingredients:

  • 4 3 oz skinless chicken breasts
  • 1 c Chopped scallions or onions
  • 1 c Chopped red pepper
  • ½ c Chopped celery
  • 1 TB + 1 t local margarine
  • 1 ½ c Stewed tomatoes
  • 4 Taco shells, crushed coarsely
  • 20 sm Pimento-stuffed olives, chopped
  • 1 ½ oz Shredded cheddar cheese

Instructions:

  • In a 1 ½ quart casserole, arrange chicken breasts with thicker parts toward the outside of the dish.
  • Cover and microwave on high 8-10 minutes, until chicken, is thoroughly cooked. Remove chicken to plate and set aside.
  • In the same casserole, combine scallions (onions), pepper, celery, and margarine; microwave on high for 3-4 minutes, stirring once until vegetables are tender. Add tomatoes; microwave on high 5-7 minutes, until slightly thickened.
  • Arrange chicken on top of the tomato mixture; sprinkle evenly with coarsely crushed taco chips, cheese, and olives. Microwave on high for 2 minutes, until cheese melts.
  • Serve with rice and a salad. Each serving provides 1 fat, 2 ½ proteins, 2 vegetables, ½ bread. Per serving: 351 calories.
  • Source: Weight Watchers Magazine, June 1993

Crispy Mustard Chicken

crispy mustard chicken

Category: Low-calorie
Servings: 4

Ingredients:

  • 2 TB Mayonnaise (diet)
  • ¼ c Wheat germ
  • ½ tsp ground thyme
  • 4 x Chicken breast halves *
  • 2 TB Prepared mustard
  • 1/3 c Fine, dry bread crumbs
  • ¼ ts Salt

Instructions:

  • 4 oz each, skinned and boned Combine mayonnaise and mustard in a small bowl; stir well. Combine wheat germ and other ingredients except for chicken in a shallow bowl.
  • Brush each chicken breast with mustard mixture, then dredge in breadcrumb mixture. Place chicken in a 10x6x2″ baking dish that has been coated with Pam.
  • Cover and bake at 350 deg F for 40 minutes. Uncover and bake an additional 20 minutes or until the chicken is tender.
  • PER SERVING: 206 calories, 29.9 g protein, 5.2 g fat, 10 g carbohydrates 69 g cholesterol, 2 mg iron, 435 mg sodium, 38 mg calcium.

Crispy Chicken Drumsticks

crispy chicken drumsticks

Category: Low-calorie
Servings: 4

Ingredients:

  • 8 x Chicken drumsticks, skinned *
  • ¼ c Grated parmesan cheese
  • ¼ ts Garlic powder
  • 1/3 c Skim milk
  • 1 ½ c Dry whole wheat breadcrumbs
  • 2 TB minced fresh parsley
  • 1/8 ts Pepper

Instructions:

  • About 2 ½ pounds Rinse chicken with cold water, and pat dry. Combine bread crumbs and other ingredients (except milk), stirring well. Dip drumsticks in skim milk.
  • Dredge in breadcrumb mixture, coating well. Place drumsticks in a 10x6x2″ baking dish sprayed with Pam. Bake at 350 deg F for 1 hour or till tender.
  • PER SERVING: 286 calories, 37.3 g protein, 8.7 g fat, 13.4 g carbohydrate 110 g cholesterol, 2.1 mg iron, 343 mg sodium, 135 mg calcium.

Creamy Chicken Popovers

chicken popovers

Category: Low-calorie
Servings: 6

Ingredients:

  • 2 c Water
  • 1 x Lge carrot, scraped, sliced
  • 1 x Sm onion, chopped
  • ¼ ts Dried tarragon
  • ½ c Plain low-fat yogurt
  • ½ c Fran English peas, thawed
  • ¼ ts Salt
  • 18 oz Skinned chicken breast halve
  • ¼ c Dry white wine (or Chablis)
  • 2 TB Chopped pimento
  • 2 x Eggs

Instructions:

  • Combine water, chicken, carrot, and sliced onion in a large saucepan. Bring to a boil; cover, reduce heat and simmer 30 minutes. Remove chicken from broth; cool.
  • Bone chicken, and cut meat into 1″ pieces. Set aside. Strain broth, saving ¾ cup. Coat a large nonstick skillet with cooking spray; place over med-hi heat until hot.
  • Add chopped onion, and saute until tender. Gradually add ¼ cup flour and tarragon, stirring well.
  • Gradually stir in ¾ cup skim milk, yogurt, wine, and reserved ¾ c chicken broth. Cook, stirring constantly until mixture is thickened and bubbly.
  • Stir in peas, pimento, and reserved chicken. Set aside, and keep warm. Combine the remaining 1 cup flour and salt, stirring well.
  • Add eggs and remaining 1 cup skim milk; beat with a wire whisk until well blended.
  • Spoon mixture evenly into six 6-oz custard cups that have been coated with Pam. Place 4″ apart on a baking sheet.
  • Bake at 400 deg F for 45-50 minutes or till golden brown. Break open each popover. Spoon ½ cup chicken mixture over each popover. Serve immediately.
  • PER SERVING: 276 calories, 25.4 g protein, 3.9 g fat, 33.1 g carbohydrates, 133 g cholesterol, 2.2 mg iron, 236 mg sodium, 162 mg calcium.