Every New Year we like to begin again. Forget the mistakes (and calories) of the past and start fresh. But no matter what you do, you will always have chicken in your refrigerator! So to start 2010 I am giving you 10 healthy recipes for chicken. So enjoy these new recipes and get your New Year off to the right start.
Baked Chicken Breast with Victoria Taylor’s Smoky Paprika Chipotle Seasoning
This dish is easy to put together and takes chicken breasts from everyday to extraordinary in no time.
Prep time: 10 minutes
Cooking Time: 30 minutes
Serves 6
- 1 cup reduced-fat sour cream or low-fat Greek yogurt
- 1 large clove garlic, minced
- 2 tablespoons lemon juice
- 2 tablespoons Victoria Taylor’s Smoky Paprika Chipotle
- ½ teaspoon salt
- 6 boneless, skinless chicken breasts (4 oz. each)
- ½ cup fat-free seasoned croutons, crushed
Preheat oven to 350˚F.
In shallow dish combine sour cream, garlic, lemon juice, Smoky Paprika Chipotle and salt; mix well. Place each chicken breast in mixture to thoroughly coat; place in baking dish. Spoon any remaining mixture over top of chicken. Sprinkle croutons over chicken; place in oven. Bake 30 minutes or until chicken is no longer pink in center.
Here’s a Healthy Tip: Substituting fat-free croutons instead of bread crumbs is an easy way to lighten up this recipe without sacrificing taste or texture.
NEW – Caribbean Chicken with Victoria Taylor’s Cinnamon Chili Rub
The combination of seasonings in our Cinnamon Chili Rub is the perfect jerk seasoning blend for this healthy Caribbean-style entrée.
Prep time: 10 minutes
Cooking Time: 20 minutes
Serves 4
- 2 teaspoons olive oil
- 1 medium onion, chopped
- 1 medium sweet potato, unpeeled, cut into ½-inch chunks
- 4 teaspoons Victoria Taylor’s Cinnamon Chili Rub, divided
- 1 cup vegetable broth, more if needed
- 4 boneless, skinless chicken breast halves (1 lb. total)
- 1 lime
- 1 can (15 oz.) black beans, rinsed and drained
- Victoria Taylor’s Sea Salt to taste
Heat oil in large skillet over medium-high heat. Add onion; cook 5 minutes or until soft stirring frequently. Stir in sweet potato. Sprinkle 2 teaspoons Cinnamon Chili Rub over vegetables; cook 2 minutes. Add broth; simmer 10 minutes stirring occasionally. Add more broth if mixture becomes too dry.
Meanwhile, spray grill pan with nonstick cooking spray; heat over medium heat 3 minutes. Sprinkle remaining 2 teaspoons Cinnamon Chili Rub over chicken. Place chicken into pan, cook 4 to 5 minutes per side or until chicken is no longer pink.
Grate zest of lime; cut lime into quarters. Stir zest, black beans and salt into the sweet potato mixture. Continue cooking until sweet potato is tender, about 4 to 5 minutes. Transfer sweet potato mixture to 4 plates; top with chicken and serve with lime wedges.
Here’s a Healthy Tip: Reduce the amount of salt in canned beans (and vegetables) by rinsing and draining thoroughly before adding to a recipe. No need to peel your potato as you lose beneficial nutrients when discarding the peel.
Southwestern Fajitas with Victoria Taylor’s Texas Red Seasoning
Everyone can participate when making their own fajitas and choose the toppings of their choice!
Prep time: 20 minutes
Refrigeration time: 30-60 minutes
Cooking Time: 15 minutes
Serves 4-6
- 4 boneless, skinless chicken breast halves, cut into ½-inch strips
- 3 tablespoons olive oil
- 4 limes, juiced
- 3 tablespoons Victoria Taylor’s Texas Red Seasoning
- 1 large onion, cut into ½-inch strips
- 1 large green bell pepper, cut into ½-inch strips
- 1 large red bell pepper, cut into ½-inch strips
- 8 (6-7 inch) flour tortillas
Optional toppings: salsa, reduced-fat sour cream, low-fat shredded cheddar or Mexican cheese blend, and guacamole
For marinade, combine olive oil, lime juice and Texas Red Seasoning; mix well. Place marinade and chicken into a large resealable plastic bag; turn to coat. Marinate in refrigerator 30-60 minutes.
When ready to cook the chicken, preheat oven to 200°F; place tortillas directly on oven rack to warm. Heat skillet over medium-high heat. Remove chicken from marinade; reserve marinade. Cook chicken 6-8 minutes or until no longer pink. Remove from skillet; keep warm. Add vegetables and reserved marinade to skillet; stir 5-7 minutes until crisp-tender. Add chicken back to skillet; cook briefly to warm.
Remove tortillas from oven; place on a plate with a cover to keep warm. Place chicken mixture in a bowl, along with bowls with optional toppings. Get ready to make fajitas!
Here’s a Healthy Tip: Serve with fat-free refried beans or Mexican rice for an added treat.
Curried Chicken with Victoria Taylor’s Curry Seasoning
No need to go out for Thai – this recipe has great flavor and a fraction of the fat and calories!
Prep time: 15 minutes
Cooking Time: 40 minutes
Serves 8
The Chicken:
- 3 tablespoons all-purpose flour
- 1 1/2 tablespoons Victoria Taylor’s Curry
- 2 tablespoons olive oil
- 2 pounds boneless, skinless chicken breasts, cut into 2-inch pieces
- Your favorite Victoria Taylor’s Sea Salt
The Sauce:
- 1 tablespoon olive oil
- 2 medium onions, finely chopped (about 2 cups)
- 2 large cloves garlic, minced
- 1 large Granny Smith apple, peeled and coarsely chopped
- 1 can (14½ oz.)100% fat-free chicken broth
- 3 tablespoons Victoria Taylor’s Curry
- 2 tablespoons flour
- ½ cup light cream
- 1 tablespoon grated lemon zest
- 1 tablespoon lemon juice
Condiments – a few healthy suggestions:
Cashews, peanuts, mango chutney, thinly sliced scallions, finely chopped red onion, dried currants, fresh diced avocado, sliced banana, and pineapple chunks
For chicken, combine flour and Curry in shallow dish. Coat chicken pieces lightly with Curry mixture; set aside. Heat oil in large skillet over medium heat. Sauté chicken just until done and lightly browned. Transfer to a 2-quart baking dish; season with Sea Salt.
For sauce, in same skillet heat oil over medium low heat. Add onions; sauté until soft, about 5 minutes. Add garlic and apples; sauté until apples are just soft enough to mash. Remove from heat. Combine flour and Curry in small bowl; mix well. Add to cooked onion mixture. Mash onion mixture using a wooden spoon until well mixed and paste-like. Place skillet over medium heat; add chicken broth slowly mixing constantly. Add light cream; bring to a low boil stirring frequently. Boil 5 minutes or until thickened. Stir in lemon zest and juice.
Preheat oven to 350˚F. Pour sauce over chicken in baking dish. Bake 40-45 minutes or until chicken is no longer pink in center. Serve with cooked brown rice and condiments of your choice.
NEW – Encrusted Chicken Lettuce Wraps with Victoria Taylor’s Herbes de Provence
You’ll be surprised how crunchy this chicken is without frying, and all the added fat.
Prep time: 5 minutes
Cooking Time: 20 minutes
Serves 4
- 1 pound chicken tenders (about 6)
- 2 tablespoons Victoria Taylor’s Herbes de Provence
- 1 large egg white, lightly beaten
- 1¼ cup finely chopped pecans
- 1/2 head of iceberg lettuce
Preheat oven to 350˚F. Slice chicken tenders in half lengthwise and remove white tendon. Sprinkle Herbes de Provence over chicken. Dip chicken into egg white, then into pecans, pressing pecans into chicken. Place in baking pan.
Bake 18 to 20 minutes or until centers of chicken are no longer pink. Place chicken on a large piece of iceberg lettuce, drizzle lightly with your favorite dressing, wrap and eat.
Here’s a Healthy Tip: Using 1 large egg white has 16 calories and no fat. Using 1 whole large egg has 75 calories and 5 grams of fat.
NEW – Light Chicken Stroganoff with Victoria Taylor’s Shallots and Garlic Slices
An “enlightened” classic that will soon become the favorite!
Prep time: 10 minutes
Cooking Time: 15 minutes
Serves 6
- ¾ cup reduced-fat sour cream
- ¼ cup all-purpose flour
- 2 cups 100% fat-free chicken broth, divided
- ¼ teaspoon each salt and ground black pepper
- 1 package (8 oz.) sliced mushrooms
- ¼ cup Victoria Taylor’s Shallots
- 1 teaspoon Victoria Taylor’s Roasted Garlic Slices
- 1 pound boneless, skinless chicken breasts cut in ½-inch strips
- 6 ounces wide cholesterol-free egg noodles, cooked according to package
- Fresh parsley (optional)
In mixing bowl, whisk together sour cream and flour until well blended. Gradually whisk in 1¾ cups chicken broth until mixture is smooth. Add salt and pepper; set aside.
Boil water in a large pot, and prepare egg noodles according to package directions.
While water is heating up, preheat skillet over high heat until hot. Add chicken; cook and stir 5 minutes or until no longer pink. Remove from skillet; keep warm. Reduce heat to medium; add remaining ¼ cup chicken broth. Add Shallots and Garlic; cook 2 minutes stirring. Add mushrooms, cook and stir 3 minutes. Return chicken to skillet. Stir in sour cream mixture. Bring to a boil. Reduce heat and simmer 3 minutes, stirring constantly. Serve over noodles; garnish with fresh parsley if desired.
Here’s a Healthy Tip: Cholesterol-free egg noodles for pasta dishes are available with the dry pasta.
Lemon Chicken with Victoria Taylor’s Moroccan Seasoning
There is so much flavor in this dish that serving with couscous or brown rice and a salad is all that is needed for a complete meal.
Prep time: 10 minutes
Cooking Time: 25 minutes
Serves 4
- 1 tablespoon olive oil
- 2 large tomatoes, chopped (about 2 cups)
- ¼ cup chopped green olives, drained, pits removed (about 12 olives)
- 2 tablespoons Victoria Taylor’s Moroccan Seasoning
- 4 boneless, skinless chicken breasts (4 oz. each)
- 1 large lemon
Preheat oven to 400°F. Heat olive oil over medium heat in a small skillet and add tomatoes, olives and Moroccan Seasoning. Sauté 1 minute. Cut ends off lemon; cut into ½-inch slices and place on bottom of a baking dish, one slice per chicken breast.
Arrange chicken breasts on lemon slices; top with tomato mixture. Bake 20 to 25 minutes or until chicken is no longer pink inside. Remove from oven; serve with lemon slices as a garnish. Serve with couscous or brown rice, and a green salad.
Here’s a Healthy Tip: Convenient pre-portioned and ready-to-cook chicken breasts are readily available in the refrigerated meat section of the supermarket. If not found, simply ask your butcher.
Roasted Chicken Breasts in Orange Sauce with Victoria Taylor’s Tuscan Seasoning
Just a few ingredients are all you need to create this tasty chicken dish.
Prep time: 5 minutes
Cooking Time: 35 minutes
Serves 4
- 4 boneless, skinless chicken breast halves (4 oz. each)
- 1 tablespoon olive oil
- 1 tablespoon Victoria Taylor’s Tuscan Seasoning
- 1 can (6 oz.) frozen orange juice concentrate, thawed
- Victoria Taylor’s Sea Salt, to taste
- 2 cups cooked brown or white rice
Preheat the broiler. Place chicken breasts on a foil covered broiler pan. Drizzle breasts with oil; broil 5 minutes. Transfer chicken to a baking dish just large enough to hold the breasts in a single layer.
Preheat oven to 350°F. Salt chicken if desired. Pour thawed orange juice concentrate over the chicken; sprinkle with Tuscan Seasoning. Bake uncovered 30 minutes or until chicken is no longer pink in center. Place each chicken breast on a bed of ½ cup cooked rice; top with a spoonful of the sauce from the baking dish.
NOTE: If you forget to thaw the orange juice concentrate, just place it in a small bowl and melt it in the microwave for 30 to 45 seconds on HIGH.
Here’s a Healthy Tip: Serve with fresh green beans, asparagus or broccoli to add a heart healthy vegetable to your daily intake.
Chicken Stir-fry with Victoria Taylor’s Sesame Ginger Seasoning
No one will mind eating veggies when they are in a stir-fry with golden chicken and a flavorful sauce.
Prep time: 20 minutes
Cooking Time: 15-20 minutes
Serves 6
- 1 tablespoon toasted sesame oil
- 1½ pounds boneless, skinless chicken breast, cut into 1-inch pieces
- 3 cups mixed chopped vegetables such as broccoli, onion, carrot, mushrooms…
- 1½ cups fat-free chicken broth
- 3 tablespoons orange juice
- 2 tablespoons reduced-sodium soy sauce
- 2 tablespoons Victoria Taylor’s Sesame Ginger Seasoning
Heat oil in large skillet or wok over high heat until hot. Add chicken; cook and stir 6-8 minutes or until chicken is no longer pink. Remove from skillet and place in large bowl; keep warm. Reduce heat to medium-high. Add vegetables to skillet; cook 2 minutes or until vegetables are crisp-tender. Transfer vegetables to bowl with chicken. Using same skillet, combine chicken broth, orange juice, soy sauce, and Toasted Sesame Ginger Seasoning; bring to a simmer. Return chicken, vegetables, and juices to skillet; bring to a boil. Serve immediately.
Here’s a Healthy Tip: Stir-frying is a healthy way to cook if a minimal amount of oil is used. Remember, when stir-frying chicken, add chicken to the skillet and let it brown slightly before you start to stir. This gives the chicken nice color and added flavor.
Spicy Chicken with Victoria Taylor’s New Orleans Seasoning
A quick and easy entrée the whole family will love.
Prep time: 5 minutes
Cooking Time: 10 minutes
Serves 4
- 3/4 cup fat-free seasoned croutons, crushed
- 1 tablespoon Victoria Taylor’s New Orleans Seasoning
- 4 boneless, skinless chicken breasts (4 oz. each), cut into 1-inch pieces
- 1 tablespoon each olive oil and butter
Combine crouton crumbs and New Orleans Seasoning in a large food-safe plastic bag. Add chicken pieces to crouton mixture; shake until chicken is well coated. Discard any remaining mixture.
Heat oil and butter over medium-high heat in sauté pan until hot (not smoking). Add chicken pieces to pan; cook until done and chicken is no longer pink inside, about 10 minutes. To make a spicy chicken casserole – mix with rice, beans and top with cheese.
Here’s a Healthy Tip: Using skinless chicken breasts cuts down on added fat while the seasoned coating produces a “fried” flavor and crispness.
