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Disclaimer
Each individual requires their own specific amount of macronutrients. The measurements of the ingredients in these recipes are only a sample. To get optimal nutrition, be sure to measure or weigh out the ingredients to meet your macros. Enjoy!
OVEN FRIED CHICKEN
Ingredients
1 box (5 oz, or 150 g) Melba toast or 100% whole wheat panko breadcrumbs
2 to 4 tablespoons olive or canola oil
1 egg
4 boneless, skinless chicken breasts
Optional: 1 tablespoon Dijon mustard, salt and pepper as desired
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Directions
1. Heat oven to 400 °F (200 °C).
Place a wire rack in a shallow baking pan lined with foil.
2. Add the Melba toast/Panko crumbs to a heavy-duty plastic bag, seal, and crush with a rolling pin (or other hard object) into crumbs, leaving some crumbs as large as small corn kernels.
3. Pour the crumbs into a shallow dish and drizzle the oil over them. Toss well to distribute the oil evenly.
4. Beat the egg in a medium bowl. Add mustard, salt, and pepper if desired.
5. Dip each piece of chicken into the egg mixture, allow excess to drip off, and then place each coated breast in the crumbs. Sprinkle the crumbs over the chicken and press them in. Shake off excess crumbs and place the chicken on the rack.
6. Bake for 40 minutes. The coating should be deep brown, and the juices should run clear when the meat is cut.
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Yield: 4 servings
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SAUTEED CHICKEN WITH MUSHROOMS AND ONIONS
Ingredients
1 to 2 tablespoons oil, preferably olive or canola
4 boneless, skinless chicken breasts
1 medium onion, diced
1 pint sliced fresh mushrooms or 2 6-ounce (180 g) cans sliced mushrooms, drained
1 cup (240 ml) dry white wine
2 ounces (60 g) Swiss cheese, preferably low-fat
Optional: 1 to 2 cloves garlic, minced, or 1 teaspoon ground thyme
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Directions
1. In a large skillet, heat the oil and add the chicken breasts, onion, and fresh mushrooms (and garlic). Cook for about 5 minutes per side.
2. Add the wine (and canned mushrooms and thyme).
3. Cover and simmer for about 10 minutes or until the chicken is done and the juices run clear when the meat is slit with a knife.
4. Place 1/2 ounce (15 g) of cheese on top of each cooked chicken breast. Cover the pan and simmer for another 3 minutes or until the cheese is melted.
5. Serve by placing the chicken on top of a bed of mushrooms.
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Yield: 4 servings
CHICKEN, KALE AND BLACK BEAN QUESADILLA
Ingredients
2 cups (135 g) baby kale
1 tablespoon oil, preferably olive or canola
1/4 teaspoon salt
1 can (15 oz, or 450 g) black beans, rinsed and drained
1/2 cup (130 g) salsa
2 cups (480 g) chopped or shredded cooked chicken
6 flour tortillas (8 in., or 20 cm), preferably whole wheat
1 1/2 cups (6 oz, or 180 g) shredded Mexican blend cheese
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Directions
1. Heat oil is a medium-sized skillet. Add kale and salt; stir until the kale is wilted.
2. Place half the beans in the skillet and mash them with a fork. Add remaining beans and salsa; heat.
3. Place a spoonful of bean mixture on half of a tortilla. Top with chicken and shredded cheese. Fold each tortilla in half over the filling.
4. Heat another skillet to medium; coat with a little oil. Add 2 quesadillas, cook until lightly browned on each side (about 2 minutes per side). Set aside on a serving plate and make the remaining 4 quesadillas.
5. Cut each quesadilla into 3 pieces for easy eating.
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Yield: 6 quesadillas
TURKEY CRAN-APPLE WRAP
Ingredients
1 to 2 tablespoons cranberry sauce
1 wrap or whole-grain roll or 2 slices whole-grain bread
1 ounce (30 g) sliced cheddar cheese, preferably low fat
2 ounces (60 g) turkey breast, sliced
1/4 apple, such as Granny Smith, sliced very thin
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Directions
1. Spread the cranberry sauce on the wrap, the bottom of the roll, or a slice of bread.
2. Add sliced cheese, turkey breast, and very thinly sliced apple.
3. Roll up the wrap, or add the top of the roll or the second slice of bread.
5. If desired, heat briefly in the microwave oven.
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Yield: 1 wrap/sandwich
TURKEY MEATBALLS WITH TANGY CRANBERRY SAUCE
Ingredients
1 pound (480 g) ground turkey
1/2 cup (60 g) seasoned bread crumbs
1 large egg
1 can (14 oz, or 420 g) whole-berry cranberry sauce
1 can (8 oz, or 240 ml) tomato sauce
1 to 2 tablespoons horseradish
1 tablespoon Worcestershire sauce
1 tablespoon lemon juice
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Directions
1. Mix the ground turkey, bread crumbs, and egg in a bowl.
2. Shape into small (1 in., or 2.5 cm) balls.
3. Cook the meatballs in a 10-inch (25 cm) nonstick skillet over medium-high heat for about 10 minutes, turning once or twice. (You can also bake the meatballs in a 350 °F [180 °C] oven for about 20 minutes.)
4. Add the cranberry sauce, tomato sauce, horseradish, Worcestershire sauce, and lemon juice to the skillet, stirring carefully to avoid damaging the meatballs.
5. Heat to boiling and reduce the heat. Simmer uncovered for about 10 minutes, stirring occasionally
Yield: 30 small meatballs