Poultry Recipes

 In Fit n Free Meals

Monster Chicken Salad

INGREDIENTS

  • Kale    monster salad
  • Spinach
  • Romaine lettuce
  • Broccoli florets
  • Grape tomatoes
  • Cucumber, sliced
  • Carrot, shaved
  • Red onion
  • Yellow bell pepper
  • Blue berries
  • Walnuts

INSTRUCTIONS

Coarsely cut the kale, spinach, and romaine. This will help mix the greens together and cut them down to pieces that have a better chance of fitting in your mouth.

Add the greens to a large bowl as the base of the salad. Add the remaining ingredients in quantities that fit your personal taste.

Consider adding grilled chicken or steak and/or homemade salad dressing.

Sweet Potato Spicy Chicken

Ingredients
  • 1 lb. boneless skinless chicken breasts or thighs, cut into cubes
  • 2 sweet potatoes, cut into ½-inch cubes;
  • 1 teaspoon paprika
  • 1 tablespoon garlic powder
  • 3 tbsp. hot sauce
  • 1 tablespoon coconut oil or melted ghee
  • 3 strips of turkey bacon, slices
  • 1 cup green onions, sliced
  • Sea salt
  • Ground Black pepper
Instructions
  1. Preheat your oven to 400 F.
  2. Set oven proof pan over medium heat
  3. Add tablespoon of coconut oil to pan and when melted add bacon. Cook until bacon is crisp.
  4. Remove bacon, set aside
  5. In a large bowl, combine together paprika, garlic powder, hot sauce, and season with salt and pepper.
  6. Add the sweet potatoes and chicken, and stir to coat.
  7. Empty the bowl into the pan.
  8. Place pan uncovered in pre-heated oven for 40 to 45 minutes.
  9. Add the green onions and bacon to the dish and serve.

Mexicali Chicken and Cheese Sandwiches

Ingredients:

  • 2 1/4 cups cooked, shredded chicken breast meat
  • 1/2 cup Tammie’s Texas Salsa
  • 1 tablespoons diced green chiles
  • 1 teaspoon chili powder
  • 5 slices Ezekiel bread, toasted (if preparing for yourself just use one slice, save rest of chicken for later)
  • 1/2 cup (2 ounces) shredded Monterey Jack cheese

Directions:

PREHEAT broiler.

COMBINE chicken, salsa, chiles and chili powder in medium saucepan. Cook over medium-high heat just until bubbly. Add 1 oz. of the cheeseReduce heat to low; cover. Cook for 5 minutes to blend flavors.

SPOON warm chicken mixture onto bread. Sprinkle with rest of cheese; place on baking sheet.

BROIL for 1 to 2 minutes or until cheese is melted. ; serve.

Chicken Apple

Ingredients

2 (4-6oz) boneless, skinless chicken breasts (or use leftover chicken from another meal)

1/4 tsp sea salt (optional)

1/8 tsp freshly ground black pepper

2 Tbs coconut oil

1 large apple

1/2 tsp cinnamon or allspice

Instructions

Dice chicken breasts. Season with sea salt and freshly ground black pepper. Set aside.  Heat a medium saute pan over medium-high heat. Add coconut oil when hot.  Add diced chicken and cook until slightly pink (about 150° F).  Grate apple into pan.  Add cinnamon or allspice.  Continue to cook until chicken is done and apple is tender.

 

Baslamic Chicken

1/3 cup balsamic vinegar

1/2 cup chicken broth

2 tablespoons white sugar

1 clove garlic, minced

1 teaspoon dried Italian herb seasoning

4 skinless, boneless chicken breast halves

1 tablespoon olive oil

Directions

1. Whisk together the balsamic vinegar, chicken broth, sugar, garlic, and Italian seasoning in a bowl, place the chicken breasts in the marinade, and marinate for 10 minutes on each side.

2.  Heat the olive oil in a large skillet over medium-high heat. Remove the chicken from the marinade and reserve the marinade. Place the chicken in the heated pan and cook until they start to brown and are no longer pink inside, about 7 minutes per side. Pour the marinade into the skillet, and cook until it thickens slightly, turning the chicken breasts over once or twice, about 5 minutes.

  

Cheeseburger Stuffed Mushroom Burger

Ingredients:
1/2 tbsp. Hellmann’s/Best Foods Dijonnaise
1/2 tbsp. ketchup
1 large portabella mushroom, stem chopped and reserved
3 oz. raw extra-lean ground turkey
1/2 cup diced onion
1/4 tsp. garlic powder
A pinch of each salt and black pepper
1 slices fat-free American cheese
1/4 cup diced tomato
Optional topping: dill pickle chips

Directions:
Preheat oven to 400 degrees. Spray a baking sheet with nonstick spray.

To make the sauce, in a small bowl, mix Dijonnaise with ketchup until uniform.

Place mushroom cap on the sheet, rounded sides down. Bake until tender, about 15 minutes. Remove sheet, but leave oven on.  Meanwhile, bring a skillet sprayed with nonstick spray to medium-high heat. Add turkey, onion, and chopped mushroom stems. Sprinkle with garlic powder, salt, and pepper. Cook and crumble for 5 – 7 minutes, until turkey is fully cooked and onion is slightly browned.

Blot away excess moisture from mushroom cap. Place turkey mixture on top of the cap, and top the cap with a slice of cheese.  Bake until cheese has melted, about 1 minute.  Drizzle with sauce, sprinkle with tomato, and dig in!

MAKES 1 SERVING

 

Simple Turkey Chili

1 1/2 teaspoons olive oil

1 pound ground turkey

1 onion, chopped

2 cups water

1 (28 ounce) can canned crushed tomatoes

1 (16 ounce) can canned kidney beans – drained, rinsed, and mashed

1 tablespoon garlic, minced

2 tablespoons chili powder

1/2 teaspoon paprika

1/2 teaspoon dried oregano

1/2 teaspoon ground cayenne pepper

1/2 teaspoon ground cumin

1/2 teaspoon salt

Directions

Heat the oil in a large pot over medium heat. Place turkey in the pot, and cook until evenly brown. Stir in onion, and cook until tender.

Pour water into the pot. Mix in tomatoes, kidney beans, and garlic. Season chili powder, paprika, oregano, cayenne pepper, cumin, salt, and pepper. Bring to a boil. Reduce heat to low, cover, and simmer 30 minutes.

Lemon Chicken Breasts

Ingredients

1/4 cup good olive oil

3 tablespoons minced garlic (9 cloves)

1/3 cup dry white wine

1 tablespoon grated lemon zest (2 lemons)

2 tablespoons freshly squeezed lemon juice

1 1/2 teaspoons dried oregano

1 teaspoon minced fresh thyme leaves

Kosher salt and freshly ground black pepper

4 boneless chicken breasts, skin on (6 to 8 ounces each)

1 lemon

Directions

Preheat the oven to 400 degrees F.

Warm the olive oil in a small saucepan over medium-low heat, add the garlic, and cook for just 1 minute but don’t allow the garlic to turn brown. Off the heat, add the white wine, lemon zest, lemon juice, oregano, thyme, and 1 teaspoon salt and pour into a 9 by 12-inch baking dish.

Pat the chicken breasts dry and place them skin side up over the sauce. Brush the chicken breasts with olive oil and sprinkle them liberally with salt and pepper. Cut the lemon in 8 wedges and tuck it among the pieces of chicken.

Bake for 30 to 40 minutes, depending on the size of the chicken breasts, until the chicken is done and the skin is lightly browned. If the chicken isn’t browned enough, put it under the broiler for 2 minutes. Cover the pan tightly with aluminum foil and allow to rest for 10 minutes. Sprinkle with salt and serve hot with the pan juices.

Chicken Lettuce Wraps

INGREDIENTS:

1 1/2 pounds ground chicken1 red bell pepper, cut into large dice1/2 cup soy sauce2 tablespoons rice wine vinegar, or moreto taste1 tablespoon grated fresh ginger5 dashes hot pepper sauce (such asTabasco®)1 teaspoon Asian (toasted) sesame oil1/2 cup chunky peanut butter 3 tablespoons hot water3 tablespoons soy sauce5 dashes hot pepper sauce (such asTabasco®)6 large leaves of iceberg lettuce2 carrots, shredded1 tablespoon chopped green onion, or totaste1 tablespoon chopped fresh cilantro

Directions:

1. Cook and stir ground chicken in a large skillet until the meat is crumbly and no longer pink, about 10 minutes. Drain excess grease. Stir red bell pepper into chicken; cook and stir until pepper is slightly softened, about 5 more minutes.
2. Whisk 1/2 cup soy sauce, rice wine vinegar, ginger, 5 dashes hot pepper sauce, and sesame oil in a bowl; pour over chicken mixture. Cook and stir chicken mixture with sauce over low heat until flavors have blended, 5 to 10 minutes.
3. Mash peanut butter with hot water in a small bowl until smooth; stir 3 tablespoons soy sauce and 5 dashes hot pepper sauce into the mixture. Set dipping sauce aside.
4. Form lettuce leaves into cup shapes and fill with chicken mixture. Top lettuce wraps with shredded carrots, sprinkle with green onion and cilantro, and a spoonful of peanut dipping sauce.

Meatloaf

1 can (6 oz) no-salt added tomato paste

½ cup dry red wine

½ cup water

1 clove garlic, minced

½ tsp dried basil leaves

¼ tsp dried oregano leaves

¼ tsp salt

16 oz ground turkey breast

1 cup oatmeal

¼ cup liquid egg substitute

½ cup shredded zucchini

Directions:

Preheat the oven to 350F.  Combine the tomato paste, wine, water garlic, basil oregano and salt in a small saucepan.  Bring to a boil, then reduce the heat to low.  Simmer uncovered for 15 minutes.  Set aside.

Combine the turkey, oatmeal, egg substitute, zucchini, and ½  cup of the tomato mixture in a large bowl.  Mix well.  Shape into a loaf and place into an ungreased 8” x 4” loaf pan.  Bake for additional 45 minutes.

Place on a serving platter.  Cool for 10 minutes before slicing.  Serve the remaining tomato sauce on the side.  Serves 8

 Deviled Eggs by Karen Stubbs

2 Eggs

1TBSP non-fat mayo

1/8 tsp relish (dill or sweet)

paprika

Boil eggs and cut them into halves preserving the yolks and whites. Stir together yolks and non fat mayo with relish and paprika until well blended (creamy).  Spoon mixture into whites of eggs.  This is best served with sliced tomatoes.

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