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Lemon Basil stuffed chicken breast
Preparation time : 10 minutes
Cooking time : 15 minutes
Ingredients
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
1 lemon, cut into 8 wedges
2 tablespoons chopped, fresh basil
1/2 cup chopped spinach
1 1/2 tablespoons olive oil
1/4 cup balsamic vinegar
3/4 cup low-sodium chicken broth
Cooking Instructions
1. Cut a deep, horizontal pocket in the side of each chicken breast. Make the pocket as large as you can without piercing the top or bottom of the breast. Place 2 lemon wedges, 1/2 tablespoon of the basil and 1/4 of the spinach in the pocket of each chicken breast. Secure the pocket with toothpicks threading along the side to close.
2. Heat the oil in a heavy ovenproof skillet until it begins to smoke. Add the chicken to the skillet and cook on each side until golden brown, about 4 minutes per side.
3. Add the vinegar and chicken stock and bring to a boil. Lower the heat and gently simmer the chicken for 4 to 6 minutes until cooked through.
4. Remove the chicken breasts from the skillet and keep warm. Continue to cook the sauce until it is reduced to a thick syrup.
5. Taste the sauce and add season with salt and pepper. Spoon the sauce over each chicken breast and serve.
Chicken and Mushroom Marsala
Preparation time : 5 minutes
Cooking time : 20 minutes
Ingredients
1 1/2 tablespoons olive oil
4 boneless, skinless chicken breasts, 4 to 6 oz. each
salt to taste
freshly ground black pepper
flour for dredging
8 ounces mushrooms, sliced
1/3 cup Marsala wine
2/3 cup low-sodium chicken broth
2 tablespoons chopped parsley
Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.
3. Add the mushrooms, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the wine is almost completely evaporated.
4. Add the chicken broth , chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.
5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Spoon the sauce over the chicken, sprinkle with parsley and serve.
Chicken Teriyaki with pineapple salsa
Preparation time : 30 minutes
Cooking time : 10 minutes
Ingredients
For the teriyaki chicken:
2/3 cup soy sauce
1/4 cup mirin (rice wine)
1/4 cup rice vinegar
1/4 cup sugar
1 tablespoon freshly grated ginger
2/3 cup beer
6 skinless, boneless chicken breasts, 4 to 6 ounces each
For the salsa:
1 cup diced, fresh pineapple
1/4 cup diced red onion
1/2 cup diced red pepper
1 jalapeno chili pepper, seeded and diced
1 tablespoon chopped cilantro
2 tablespoons orange juice
Cooking Instructions
1. For the teriyaki marinade, combine the soy sauce, mirin, vinegar, sugar, ginger and beer in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool.
2. Marinate the chicken in the teriyaki marinade, cover and refrigerate for at least 30 minutes or overnight.
3. For the salsa, combine all of the ingredients in a small mixing bowl. (This can be done in advance and stored in the refrigerator for up to 3 days.)
4. Preheat the grill or broiler.
5. Grill or broil the chicken on each side until it is cooked through, about 4 to 6 minutes per side, depending on thickness.
Serve a few spoonfuls of salsa on top of each chicken breast with rice on the side.
Chicken with sun dried tomatoes and capers
Preparation time : 5 minutes
Cooking time : 8 minutes
Ingredients
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
1 1/2 tablespoons olive oil
salt to taste
freshly ground black pepper
flour for dredging
1/2 cup low-sodium chicken broth
2 tablespoons lemon juice
1/2 cup sun-dried tomatoes, rehydrated and chopped
2 tablespoons capers
2 tablespoons chopped parsley
Cooking Instructions
1. Lay the chicken between two pieces of waxed paper and flatten each cutlet with the flat end of a mallet until thin.
2. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
3. Sauté the chicken over high heat, about 3 minute on each side. Remove to a warm platter and keep warm.
4. Quickly add the chicken broth to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Add the tomatoes and cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the chicken, sprinkle with parsley and serve.
NOTE: You may have to sauté the chicken in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.
Turkey Meatloaf with sun dried tomatoes
Preparation time : 10 minutes
Cooking time : 40 minutes
Ingredients
1 tablespoon olive oil
1 medium onion, chopped
2 teaspoons chopped garlic
1 teaspoon dried oregano
1/2 cup sun-dried tomatoes, rehydrated
1 1/2 pounds ground turkey
1 cup bread
1 egg
1/2 cup chopped parsley
1/4 cup skim milk
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup freshly grated Parmesan cheese
Cooking Instructions
1. Preheat the oven to 425°F.
2. Heat the olive oil over medium heat in a skillet. Add the onion and cook for 5 minutes. Add the garlic and oregano and cook 2 minutes more and set aside to cool.
3. Drain the tomatoes and finely chop them.
4. Combine the tomatoes, turkey, breadcrumbs, egg, parsley, skim milk, salt, pepper and the cooled onion mixture. Thoroughly mix together.
5. Divide the mixture into 4 equal portions. Pack each portion into a 1 1/2-cup baking dishes, such as a soufflé dish or a ramekin. Sprinkle the tops with cheese and bake for 30 minutes. Let stand for 5 minutes before serving.
Jamaican Jerk Chicken (serves 12)
Preparation time : 10 minutes
Cooking time : 15 minutes
Ingredients
2 cups chopped scallions
1 teaspoon Scotch Bonnet hot sauce
2 tablespoons soy sauce
2 tablespoons fresh lime juice
2 tablespoons allspice
1 tablespoon dry mustard
2 bay leaves, crushed
2 cloves garlic, crushed
1 teaspoon salt
1 teaspoon sugar
4 sprigs fresh thyme
1 teaspoon ground cinnamon
12 boneless, skinless chicken breasts, about 4 to 6 ounces each
Cooking Instructions
1. For the jerk seasoning: Place all of the ingredients except the chicken in a blender or food processor. Blend until the mixture is thoroughly combined.
2. Place the jerk seasoning and the chicken in a plastic bag, seal well and move the chicken around until it is well coated with the marinade. Refrigerate for several hours or over night.
3. Preheat the grill.
4. Grill the chicken on each side until it is cooked through, about 4 to 6 minutes per side. Serve the chicken hot or at room temperature. Store cooked chicken in the refrigerator for up to 3 days.
Chicken Piccata
Preparation time : 5 minutes
Cooking time : 8 minutes
Ingredients
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
1 1/2 tablespoons olive oil
salt to taste
freshly ground black pepper
flour for dredging
1/2 cup low-sodium chicken broth
2 tablespoons lemon juice
2 tablespoons capers
2 tablespoons chopped parsley
Cooking Instructions
1. Lay the chicken between two pieces of waxed paper and flatten each cutlet with the flat end of a mallet until thin.
2. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
3. Sauté the chicken over high heat, about 3 minute on each side. Remove to a warm platter and keep warm.
4. Quickly add the chicken broth to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the chicken, sprinkle with parsley and serve.
NOTE: You may have to sauté the chicken in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.
Pizza Roll-Up
Serves
Makes 4 roll-ups
Ingredients
· 4 8-inch whole wheat tortillas
· non-stick vegetable spray
· 1/2 medium red pepper, very thinly sliced
· 1/2 medium green pepper, very thinly sliced
· 1 small onion, thinly sliced
· 1 clove garlic, minced
· 1/4 cup pizza sauce
· 4 ounces grated low-fat mozzarella (1 cup)
· 2 tablespoons grated Parmesan cheese
· Red hot pepper flakes (optional)
Directions
Spread the tortillas on a clean work surface. Coat a large, non-stick skillet with non-stick vegetable spray and place over medium heat. Add the red pepper, green pepper, onion and garlic and sauté for about 5 minutes or until the vegetables are soft. Stir in the pizza sauce. While the vegetables are cooking, divide mozzarella cheese among the tortillas, spreading it over the surface evenly. Divide the pepper mixture among the tortillas, spreading it evenly. Sprinkle with Parmesan cheese and red hot pepper flakes, if desired. Roll the tortillas up tightly to create log shapes. Use a serrated knife to cut the wrap in half crosswise on a slight diagonal. Wrap each half tightly in plastic. Store chilled until eaten. Serve warm or cold according to taste.
Smoked Salmon Wrap
Serves
Makes 4 wraps
Ingredients
· 4 8-inch flour tortillas
· 1/4 cup mascarpone cheese
· 1/4 cup fat-free cream cheese
· 3 ounces smoked salmon slices (4 slices)
· 1/2 small red onion, thinly sliced
· 1/2 cucumber, peeled if waxed and grated
· Freshly ground black pepper
Directions
Spread tortillas on a clean work surface. In a small bowl, with a rubber spatula, blend together the mascarpone and cream cheese until smooth. Divide the cheese among the tortillas and spread evenly, covering as much of the tortilla as possible. Lay the salmon slices on top of the cheese down the center of the tortilla. Sprinkle with red onion slices, cucumber and ground pepper. To make sure there is salmon in every bite, place salmon lengthwise across the tortilla and roll tightly to create a log shape. Wrap tightly in plastic and refrigerate for up to 12 hours. Just before serving, cut the wrap in half crosswise on a slight diagonal.
Smoked Turkey and Veggie Wrap
Serves
Makes 4 wraps
Ingredients
· 12 ounces flatbread (your choice of lavash cut into 8-inch squares or 8-inch chapatis)
· 1/4 cup boursin cheese
· 4 ounces smoked turkey, very thinly sliced
· 1 cup small bean sprouts
· 1 medium carrot, peeled and grated
· 1 cup washed and trimmed watercress
Directions
Spread flatbread on a clean work surface. Divide the boursin among the flatbread and spread evenly, covering as much of the flatbread as possible. Lay the turkey slices on top of the cheese. Sprinkle with sprouts, carrots and watercress. Roll the flatbread up tightly to create a log shape. Wrap tightly in plastic and refrigerate for up to 12 hours. Just before serving, cut the wrap in half crosswise on a slight diagonal.
Spicy Chicken Enchiladas
Serves
3-6
Ingredients
· 6 Tortilla wraps
Filling:
· 4 Boneless, Skinless Chicken Breasts (small cubed)
· 1-28oz can of Beans in tomatoe sauce
· 1 cup sliced mushrooms
· 1/2 cup diced green pepper
· 1 medium sized onion, chopped
· 3 cloves of garlic, minced
· 2tbsps chopped chilli peppers
· 2tsps Becel oil
Sauce:
· 1-24oz can of Tomato Sauce
· 1/2 cup cannned diced tomatoes
· 1tbsp dried oregano
· 1 tbsp dried thyme
· 1-1/2 tsps chili powder
Topping:
· 1 cup grated low-fat marbled cheese
Directions
Heat the Becel Oil in a skillet, when hot add the cubed chicken breast and stir to ensure even cooking. Add minced garlic and salt to taste. When chicken appears slightly golden and is cooked through add the mushrooms, green peppers, onions and chillies. Stir and let it sit for a minute. Once this is done, incorporate the beans into the mixture and let simmer on medium heat for 5-6 minutes.
Pre-heat the oven to 400F.
In sauce pan combine the tomato sauce, diced tomatoes and spices. Stir and let simmer on medium heat for 10 minutes. In an oblong baking dish spread 1/4 of the sauce on the bottom of the dish.
Zesty Jalapeño Chicken
Serves
6
Ingredients
· 6 skinless boneless chicken breast halves
· 1/2 cup freshly-squeezed lime juice, about 3 limes
· 1/4 cup honey
· 1/3 cup packed fresh cilantro leaves
· 3 jalapeño peppers, sliced (remove some seeds to reduce heat, if desired)
· 2 tablespoons low-sodium soy sauce
· 3 cloves garlic, chopped
· 1/2 teaspoon salt, or to taste
· 1/4 teaspoon freshly ground pepper
Directions
Arrange chicken in single layer in glass or non-reactive dish. In blender or food processor, combine lime juice, honey, cilantro,
peppers, soy sauce, garlic, salt and pepper; process until smooth. Reserve 1/4 cup sauce; cover and refrigerate. Pour remaining marinade over chicken, turning to coat both sides.Using sharp meat fork, pierce each chicken piece several times on both
sides. cover and refrigerate 8 hours, turning chicken twice. Drain chicken; discard used marinade.
Preheat skillet over medium high heat 2 to 3 minutes. Brown chicken in hot skillet, a few pieces at a time, about 3 to 5 minutes, until chicken loosens from pan; turn and brown other side 3 to 5 minutes, until golden brown. Return all chicken to skillet; cover, reduce heat to low and simmer 20 minutes, until juices run clear. Remove chicken to heated platter. Add reserved 1/4 cup marinade to skillet; with wooden spoon, loosen any drippings and stir into marinade. Cook and stir until heated through; spoon hot sauce over chicken.
Preparation time : 10 minutes
Cooking time : 15 minutes
Ingredients
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
1 lemon, cut into 8 wedges
2 tablespoons chopped, fresh basil
1/2 cup chopped spinach
1 1/2 tablespoons olive oil
1/4 cup balsamic vinegar
3/4 cup low-sodium chicken broth
Cooking Instructions
1. Cut a deep, horizontal pocket in the side of each chicken breast. Make the pocket as large as you can without piercing the top or bottom of the breast. Place 2 lemon wedges, 1/2 tablespoon of the basil and 1/4 of the spinach in the pocket of each chicken breast. Secure the pocket with toothpicks threading along the side to close.
2. Heat the oil in a heavy ovenproof skillet until it begins to smoke. Add the chicken to the skillet and cook on each side until golden brown, about 4 minutes per side.
3. Add the vinegar and chicken stock and bring to a boil. Lower the heat and gently simmer the chicken for 4 to 6 minutes until cooked through.
4. Remove the chicken breasts from the skillet and keep warm. Continue to cook the sauce until it is reduced to a thick syrup.
5. Taste the sauce and add season with salt and pepper. Spoon the sauce over each chicken breast and serve.
Chicken and Mushroom Marsala
Preparation time : 5 minutes
Cooking time : 20 minutes
Ingredients
1 1/2 tablespoons olive oil
4 boneless, skinless chicken breasts, 4 to 6 oz. each
salt to taste
freshly ground black pepper
flour for dredging
8 ounces mushrooms, sliced
1/3 cup Marsala wine
2/3 cup low-sodium chicken broth
2 tablespoons chopped parsley
Cooking Instructions
1. Heat the olive oil in a large, non-stick skillet. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
2. Sauté the chicken over medium-high heat until golden brown, about 2 minutes on each side. Remove the chicken to a platter and keep warm.
3. Add the mushrooms, season with salt and pepper and cook, stirring occasionally, until tender. Add the wine, stir with a wooden spoon to release any caramelized bits that may be stuck to the pan and cook until the wine is almost completely evaporated.
4. Add the chicken broth , chicken and any juices that have accumulated on the platter. Simmer until the chicken is cooked through, about 10 minutes.
5. Remove the chicken to a clean serving platter and keep warm. Simmer the broth mixture until it has reduced by half, about 5 minutes. Spoon the sauce over the chicken, sprinkle with parsley and serve.
Chicken Teriyaki with pineapple salsa
Preparation time : 30 minutes
Cooking time : 10 minutes
Ingredients
For the teriyaki chicken:
2/3 cup soy sauce
1/4 cup mirin (rice wine)
1/4 cup rice vinegar
1/4 cup sugar
1 tablespoon freshly grated ginger
2/3 cup beer
6 skinless, boneless chicken breasts, 4 to 6 ounces each
For the salsa:
1 cup diced, fresh pineapple
1/4 cup diced red onion
1/2 cup diced red pepper
1 jalapeno chili pepper, seeded and diced
1 tablespoon chopped cilantro
2 tablespoons orange juice
Cooking Instructions
1. For the teriyaki marinade, combine the soy sauce, mirin, vinegar, sugar, ginger and beer in a small saucepan. Cook over high heat until the mixture reduces by half. Let cool.
2. Marinate the chicken in the teriyaki marinade, cover and refrigerate for at least 30 minutes or overnight.
3. For the salsa, combine all of the ingredients in a small mixing bowl. (This can be done in advance and stored in the refrigerator for up to 3 days.)
4. Preheat the grill or broiler.
5. Grill or broil the chicken on each side until it is cooked through, about 4 to 6 minutes per side, depending on thickness.
Serve a few spoonfuls of salsa on top of each chicken breast with rice on the side.
Chicken with sun dried tomatoes and capers
Preparation time : 5 minutes
Cooking time : 8 minutes
Ingredients
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
1 1/2 tablespoons olive oil
salt to taste
freshly ground black pepper
flour for dredging
1/2 cup low-sodium chicken broth
2 tablespoons lemon juice
1/2 cup sun-dried tomatoes, rehydrated and chopped
2 tablespoons capers
2 tablespoons chopped parsley
Cooking Instructions
1. Lay the chicken between two pieces of waxed paper and flatten each cutlet with the flat end of a mallet until thin.
2. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
3. Sauté the chicken over high heat, about 3 minute on each side. Remove to a warm platter and keep warm.
4. Quickly add the chicken broth to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Add the tomatoes and cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the chicken, sprinkle with parsley and serve.
NOTE: You may have to sauté the chicken in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.
Turkey Meatloaf with sun dried tomatoes
Preparation time : 10 minutes
Cooking time : 40 minutes
Ingredients
1 tablespoon olive oil
1 medium onion, chopped
2 teaspoons chopped garlic
1 teaspoon dried oregano
1/2 cup sun-dried tomatoes, rehydrated
1 1/2 pounds ground turkey
1 cup bread
1 egg
1/2 cup chopped parsley
1/4 cup skim milk
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1/4 cup freshly grated Parmesan cheese
Cooking Instructions
1. Preheat the oven to 425°F.
2. Heat the olive oil over medium heat in a skillet. Add the onion and cook for 5 minutes. Add the garlic and oregano and cook 2 minutes more and set aside to cool.
3. Drain the tomatoes and finely chop them.
4. Combine the tomatoes, turkey, breadcrumbs, egg, parsley, skim milk, salt, pepper and the cooled onion mixture. Thoroughly mix together.
5. Divide the mixture into 4 equal portions. Pack each portion into a 1 1/2-cup baking dishes, such as a soufflé dish or a ramekin. Sprinkle the tops with cheese and bake for 30 minutes. Let stand for 5 minutes before serving.
Jamaican Jerk Chicken (serves 12)
Preparation time : 10 minutes
Cooking time : 15 minutes
Ingredients
2 cups chopped scallions
1 teaspoon Scotch Bonnet hot sauce
2 tablespoons soy sauce
2 tablespoons fresh lime juice
2 tablespoons allspice
1 tablespoon dry mustard
2 bay leaves, crushed
2 cloves garlic, crushed
1 teaspoon salt
1 teaspoon sugar
4 sprigs fresh thyme
1 teaspoon ground cinnamon
12 boneless, skinless chicken breasts, about 4 to 6 ounces each
Cooking Instructions
1. For the jerk seasoning: Place all of the ingredients except the chicken in a blender or food processor. Blend until the mixture is thoroughly combined.
2. Place the jerk seasoning and the chicken in a plastic bag, seal well and move the chicken around until it is well coated with the marinade. Refrigerate for several hours or over night.
3. Preheat the grill.
4. Grill the chicken on each side until it is cooked through, about 4 to 6 minutes per side. Serve the chicken hot or at room temperature. Store cooked chicken in the refrigerator for up to 3 days.
Chicken Piccata
Preparation time : 5 minutes
Cooking time : 8 minutes
Ingredients
4 boneless, skinless chicken breasts, about 4 to 6 ounces each
1 1/2 tablespoons olive oil
salt to taste
freshly ground black pepper
flour for dredging
1/2 cup low-sodium chicken broth
2 tablespoons lemon juice
2 tablespoons capers
2 tablespoons chopped parsley
Cooking Instructions
1. Lay the chicken between two pieces of waxed paper and flatten each cutlet with the flat end of a mallet until thin.
2. Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
3. Sauté the chicken over high heat, about 3 minute on each side. Remove to a warm platter and keep warm.
4. Quickly add the chicken broth to the pan and stir with a wooden spoon to release any caramelized bits that may be stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the chicken, sprinkle with parsley and serve.
NOTE: You may have to sauté the chicken in two batches. If so, use a clean pan for each batch. Make the sauce in one of the pans.
Pizza Roll-Up
Serves
Makes 4 roll-ups
Ingredients
· 4 8-inch whole wheat tortillas
· non-stick vegetable spray
· 1/2 medium red pepper, very thinly sliced
· 1/2 medium green pepper, very thinly sliced
· 1 small onion, thinly sliced
· 1 clove garlic, minced
· 1/4 cup pizza sauce
· 4 ounces grated low-fat mozzarella (1 cup)
· 2 tablespoons grated Parmesan cheese
· Red hot pepper flakes (optional)
Directions
Spread the tortillas on a clean work surface. Coat a large, non-stick skillet with non-stick vegetable spray and place over medium heat. Add the red pepper, green pepper, onion and garlic and sauté for about 5 minutes or until the vegetables are soft. Stir in the pizza sauce. While the vegetables are cooking, divide mozzarella cheese among the tortillas, spreading it over the surface evenly. Divide the pepper mixture among the tortillas, spreading it evenly. Sprinkle with Parmesan cheese and red hot pepper flakes, if desired. Roll the tortillas up tightly to create log shapes. Use a serrated knife to cut the wrap in half crosswise on a slight diagonal. Wrap each half tightly in plastic. Store chilled until eaten. Serve warm or cold according to taste.
Smoked Salmon Wrap
Serves
Makes 4 wraps
Ingredients
· 4 8-inch flour tortillas
· 1/4 cup mascarpone cheese
· 1/4 cup fat-free cream cheese
· 3 ounces smoked salmon slices (4 slices)
· 1/2 small red onion, thinly sliced
· 1/2 cucumber, peeled if waxed and grated
· Freshly ground black pepper
Directions
Spread tortillas on a clean work surface. In a small bowl, with a rubber spatula, blend together the mascarpone and cream cheese until smooth. Divide the cheese among the tortillas and spread evenly, covering as much of the tortilla as possible. Lay the salmon slices on top of the cheese down the center of the tortilla. Sprinkle with red onion slices, cucumber and ground pepper. To make sure there is salmon in every bite, place salmon lengthwise across the tortilla and roll tightly to create a log shape. Wrap tightly in plastic and refrigerate for up to 12 hours. Just before serving, cut the wrap in half crosswise on a slight diagonal.
Smoked Turkey and Veggie Wrap
Serves
Makes 4 wraps
Ingredients
· 12 ounces flatbread (your choice of lavash cut into 8-inch squares or 8-inch chapatis)
· 1/4 cup boursin cheese
· 4 ounces smoked turkey, very thinly sliced
· 1 cup small bean sprouts
· 1 medium carrot, peeled and grated
· 1 cup washed and trimmed watercress
Directions
Spread flatbread on a clean work surface. Divide the boursin among the flatbread and spread evenly, covering as much of the flatbread as possible. Lay the turkey slices on top of the cheese. Sprinkle with sprouts, carrots and watercress. Roll the flatbread up tightly to create a log shape. Wrap tightly in plastic and refrigerate for up to 12 hours. Just before serving, cut the wrap in half crosswise on a slight diagonal.
Spicy Chicken Enchiladas
Serves
3-6
Ingredients
· 6 Tortilla wraps
Filling:
· 4 Boneless, Skinless Chicken Breasts (small cubed)
· 1-28oz can of Beans in tomatoe sauce
· 1 cup sliced mushrooms
· 1/2 cup diced green pepper
· 1 medium sized onion, chopped
· 3 cloves of garlic, minced
· 2tbsps chopped chilli peppers
· 2tsps Becel oil
Sauce:
· 1-24oz can of Tomato Sauce
· 1/2 cup cannned diced tomatoes
· 1tbsp dried oregano
· 1 tbsp dried thyme
· 1-1/2 tsps chili powder
Topping:
· 1 cup grated low-fat marbled cheese
Directions
Heat the Becel Oil in a skillet, when hot add the cubed chicken breast and stir to ensure even cooking. Add minced garlic and salt to taste. When chicken appears slightly golden and is cooked through add the mushrooms, green peppers, onions and chillies. Stir and let it sit for a minute. Once this is done, incorporate the beans into the mixture and let simmer on medium heat for 5-6 minutes.
Pre-heat the oven to 400F.
In sauce pan combine the tomato sauce, diced tomatoes and spices. Stir and let simmer on medium heat for 10 minutes. In an oblong baking dish spread 1/4 of the sauce on the bottom of the dish.
Zesty Jalapeño Chicken
Serves
6
Ingredients
· 6 skinless boneless chicken breast halves
· 1/2 cup freshly-squeezed lime juice, about 3 limes
· 1/4 cup honey
· 1/3 cup packed fresh cilantro leaves
· 3 jalapeño peppers, sliced (remove some seeds to reduce heat, if desired)
· 2 tablespoons low-sodium soy sauce
· 3 cloves garlic, chopped
· 1/2 teaspoon salt, or to taste
· 1/4 teaspoon freshly ground pepper
Directions
Arrange chicken in single layer in glass or non-reactive dish. In blender or food processor, combine lime juice, honey, cilantro,
peppers, soy sauce, garlic, salt and pepper; process until smooth. Reserve 1/4 cup sauce; cover and refrigerate. Pour remaining marinade over chicken, turning to coat both sides.Using sharp meat fork, pierce each chicken piece several times on both
sides. cover and refrigerate 8 hours, turning chicken twice. Drain chicken; discard used marinade.
Preheat skillet over medium high heat 2 to 3 minutes. Brown chicken in hot skillet, a few pieces at a time, about 3 to 5 minutes, until chicken loosens from pan; turn and brown other side 3 to 5 minutes, until golden brown. Return all chicken to skillet; cover, reduce heat to low and simmer 20 minutes, until juices run clear. Remove chicken to heated platter. Add reserved 1/4 cup marinade to skillet; with wooden spoon, loosen any drippings and stir into marinade. Cook and stir until heated through; spoon hot sauce over chicken.
