Three chicken dishes weigh in with less than 300 calories.
Chicken is a dream protein for anyone on a healthful eating plan. These low-fat, low-calorie and super yummy dishes prove it.
TANGERINE–LIME CHICKEN BREASTS
Working over a bowl to catch juice, peel and section 3 tangerines. Set tangerines and juice aside. Spray a large, nonstick skillet with nonstick cooking spray; set aside. Sprinkle 4 skinless, boneless chicken breast halves lightly with freshly ground pepper. Cook chicken in the prepared skillet over medium heat, turning once, for about 5 minutes, or until browned. Add ⅓ cup low-sodium chicken broth,1 teaspoon snipped fresh basil, ¼ cup thinly sliced green onion, 1 teaspoon finely shredded tangerine peel, ½ teaspoon finely shredded lime peel and 1 tablespoon lime juice. Bring to boiling; reduce heat. Cover and simmer for 8 minutes, or until chicken is no longer pink. Remove chicken from skillet and keep warm. Combine 1 tablespoon water and ½ teaspoon cornstarch. Add to juices in skillet; continue to cook, while stirring, over medium heat for about 2 minutes, or until liquid is thickened and bubbly. Stir in reserved tangerine segments and tangerine juice; heat until warm all the way through. If desired, serve chicken with hot brown rice or couscous. Makes 4 servings.
FARFALLE WITH CHICKEN AND PEAS
Cook 6 ounces dried farfalle pasta according to package directions; drain and set aside. Place ½ of a 14.5-ounce can Italian-style stewed tomatoes and juice in a food processor or blender. Cover and blend until smooth; set aside. Cut 1 (8-ounce) skinless, boneless chicken breast into bite-size pieces; set aside. Heat 2 teaspoons olive oil in a large skillet over medium heat. Add reserved chicken, ½ cup thinly sliced onion and ¼ teaspoon ground black pepper. Sauté, while stirring, for 3 to 4 minutes, or until chicken is no longer pink. Stir in reserved tomatoes and ¼ cup reduced-sodium chicken broth. Simmer for 2 minutes. Add ¼ cup evaporated skim milk; simmer for 3 minutes, or until sauce thickens slightly. Stir in 1 cup shelled peas and reserved cooked pasta. Makes 4 servings.
CURRIED CHICKEN BOWL
Spray a large, nonstick skillet lightly with nonstick cooking spray. Preheat skillet over medium heat; then add ⅔ cup chopped onion. Sauté, while stirring, for 4 to 5 minutes, or until onion is almost tender. Add 2 teaspoons curry powder; continue to cook and stir for 1 minute. Stir in 1 ⅓ cups water and ⅔ cup couscous; bring to boiling. Remove from heat; let stand 5 minutes. Stir in 2 cups cubed cooked chicken, ⅔ cup shelled edamame, ⅓ cup fat-free mayonnaise, ¼ cup chopped red bell pepper and 2 tablespoons mango chutney. Makes 4 servings.