View Full Version : Two good chicken recipes

10-09-2011, 12:01 PM
Chicken With Cremini Cream Sauce (Phase 1)
Cremini mushrooms, also known as brown or Italian mushrooms, are a more flavorful variety of the button mushroom. They come in a range of sizes; try to find small ones for this elegant dish.
Makes 4 servings
Hands-on time: 10 minutes
Total time: 25 minutes
4 (6-ounce) boneless, skinless chicken breasts
3/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
3 teaspoons extra-virgin olive oil
8 ounces small cremini mushrooms, quartered
3 scallions, thinly sliced
1/2 cup lower-sodium chicken broth
2 tablespoons reduced-fat cream cheese
1/4 teaspoon dried rosemary
Season the chicken with 1/2 teaspoon of the salt and the pepper.
In a large nonstick skillet, heat 2 teaspoons of the oil over medium heat. Add the chicken and cook until golden brown, about 3 minutes per side. Transfer to a plate and keep warm.
Add the mushrooms, scallions, and remaining 1 teaspoon oil to the skillet. Cook over medium heat, tossing frequently, until the mushrooms have wilted, about 3 minutes.
Add the broth, cream cheese, rosemary, and remaining 1/4 teaspoon salt. Stir until the cream cheese melts, about 1 minute.
Return the chicken to the pan and bring to a simmer. Cover and cook until the chicken is cooked through and still juicy, about 5 minutes. Divide the chicken and sauce evenly among 4 plates and serve hot.
Nutritional information
Per serving:
256 calories
7 g fat (2 g sat)
4 g carbohydrate
42 g protein
1 g fiber
594 mg sodium

Chicken Milanese (Phase 2)
Our version of traditional Italian Veal Milanese (in which hot breaded veal chops are topped with a cool salad) features chicken breasts. Use a good-quality Parmesan, such as Reggiano, for the coating. It will make the dish richer tasting.
Makes 4 servings
Hands-on time: 10 minutes
Total time: 25 minutes
1/2 cup old-fashioned rolled oats
1/4 cup grated Parmesan cheese (1 ounce)
1/4 teaspoon salt
1 large egg white
4 (6-ounce) boneless, skinless chicken breast halves
2 tablespoons extra-virgin olive oil
1 teaspoon trans-fat-free margarine (vegetable-oil spread)
1 tablespoon red-wine vinegar
2 teaspoons Dijon mustard
Freshly ground black pepper
8 cups mixed field greens (8 ounces)
3 plum tomatoes, each cut into 8 wedges
In a mini food processor, grind the oats to the texture of dried bread crumbs. Add the Parmesan and salt and pulse to combine. Transfer to a shallow bowl or pie plate. In another shallow bowl, beat the egg white with 1 tablespoon water.
Dip the chicken in the egg white and then in the oat mixture, patting to help the coating adhere.
In a large nonstick skillet, heat 1 tablespoon of the oil and the margarine over medium-high heat. Add the chicken and cook for 5 minutes. Reduce the heat to medium, turn the chicken, and cook on the second side until cooked through but still juicy, 10 to 12 minutes.
Meanwhile, in a large bowl, whisk together the remaining 1 tablespoon oil, the vinegar, and mustard. Season with pepper to taste. Add the mixed greens and toss well.
Place a chicken breast on each of 4 plates. Top each with one-fourth of the greens and 6 tomato wedges.
Nutritional information
Per serving:
356 calories
12 g fat (3 g sat)
13 g carbohydrate
46 g protein
4 g fiber
444 mg sodium

10-09-2011, 01:27 PM
After working in many restaurants, it wasn't until I started dietary restrictions that I began to rediscover cream cheese. It's not just for bagels anymore.

Cream cheese not only gives you the creamy gooey texture you want in the sauce, it's a lot cheaper, less messy, less wasteful, and less heart unfriendly than heavy manufacturing or whipping cream. It tastes better than fake "cream sauce" which is actually bechamel sauce or gravy base. It's also one of few foods that the reduced fat/calorie version is nearly indistinguishable from the original.