Chicken is valued for its taste and nutritional value. Rich in protein, low in fat and containing vitamins and other minerals, it is noted for its flavor, availability and ease of adapting to many cooking styles. Chicken fits well in the selected recipes shown below, Using skinless and boneless, chicken breast contains the least amount of calories as per chart shown. (Source: http://www.nal.usda.gov/fnic/foodcomp/search/)
#1 Simple Chipotle Chicken Tacos
Serving for 12
- 1 tablespoon canola oil
- 1 small onion, thinly sliced
- 1 jar (16 oz each) chipotle salsa
- 1 can (14.5 oz each) diced tomatoes, drained
- 1 tablespoon cider vinegar
- 1 1/3 lbs skinless boneless chicken breasts
- 1/2 teaspoon salt
- 12 corn tortillas (6 inch), warmed
- 1/4 cup grated Parmesan or Romano cheese
- Chopped cilantro, for garnish
- Optional: sliver of avocado
- Poach the chicken in 4 cups of water. When cooked, cube (or shred) the meat and set aside.
- Heat oil in large skillet over medium heat. Add onion and cook until golden brown, 5 minutes.
- Stir in the salsa, tomatoes and vinegar. Simmer, stirring regularly until quite thick, about 5 minutes.
- Stir in the chicken, then taste and season with salt.
- Serve the mixture in warm tortillas. Let guests add avocado, cheese and cilantro to taste.
Each taco is approximately 200 calories.
#2 Simple Chicken Salad with Walnuts
Serving for 12
- 4 pounds skinless, boneless chicken breasts
- 3/4 cup non-fat sour cream
- 3/4 cup non-fat mayonnaise
- 2 tablespoons red wine vinegar
- 4 celery ribs, cut into small dice
- 1/2 cup chopped walnuts
- 1/4 cup chopped fresh tarragon
- A pinch of freshly ground pepper
- 1 tsp salt
- extra tarragon as needed for garnish
- Poach the chicken breasts in simmering broth until cooked through, about 15 minutes. Drain, cool, and cut (or shred) into bite-sized pieces.
- In a small bowl, combine the sour cream, mayonnaise and vinegar
- Combine the chicken and dressing.
- Add celery, walnuts, tarragon, salt and pepper to taste.
- Garnish with extra tarragon
- Serve chilled
Approximately 270 calories per 1/2 cup serving.
#3 Simple Sweet Pepper Chicken Noodle Soup
Serving for 4
- 2 1/2 cups water
- 1 1/4 cups reduced-sodium chicken broth
- 2 green onions thinly bias-sliced
- 2 teaspns reduced-sodium soy sauce
- 2 cloves garlic, minced
- 1/4 teaspoon 5-spice powder
- 2 cups chopped bok choy
- 1 medium red sweet pepper, thinly sliced into strips
- 2 ounces dried ramen noodles, broken into 2-inch lengths, or 2 ounces dried fine noodles
- 2/3 lb of skinless, boneless, chicken breasts
- Poach the chicken in 2 cups of water. When cooked, cube (or shred) the meat and set aside.
- In a large saucepan combine water, chicken broth, green onions, soy sauce, garlic,5- spice powder, and ginger
- Bring to boil.
- Add the noodles, Return to boiling, reduce heat, boil gently, uncovered for 3 to 5 minutes or until noodles are just tender.
- Drop in bok coy and sweet pepper strips. Stir in the chopped cooked chicken, heat through.
- Serve hot
Approximately 180 calories per serving.