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Hearty Cajun flavored rice dish, with turkey kielbasa, dark meat chicken, olives, peas, green peppers, and onion.

 2 cups fat-free, less-sodium chicken broth
1/2 teaspoon ground turmeric
8 ounces turkey kielbasa, cut into 1/2-inch pieces
2 cups long-grain parboiled rice (such as Uncle Ben's)
2 teaspoons olive oil
8 ounces skinless, boneless chicken thighs, cut into bite-sized pieces
1 cup chopped onion
1 cup chopped green bell pepper
1/2 cup frozen green peas
1/4 cup sliced pitted stuffed manzanilla (or green) olives
1 tablespoon bottled minced garlic
1/2 tsp paprika
1/4 tsp oregano
1 tsp Cajun seasoning

Combine the first 3 ingredients in a medium saucepan; bring to a boil. Stir in rice. Cover, reduce heat, and simmer 5 minutes. Remove from heat; let stand for 5 minutes.

Heat olive oil in a large skillet over high heat. Add chicken pieces; cook 2 minutes or until browned, stirring occasionally. Add onion and bell pepper; sauté 4 minutes or until tender. Stir in peas, sliced olives, and garlic; sauté 1 minute. Add rice mixture; cook 1 minute or until thoroughly heated, stirring constantly.

4 servings (serving size: 1 1/2 cups)
Calories: 428 (24% from fat)
Fat: 11.5g (sat 2.6g,mono 5.4g,poly 2.4g)
Original recipe

This chicken dish is highly spiced with coriander, cumin, paprika, and cinnamon, and slightly sweet from a little brown sugar and a lot of chopped dates. Starts out on the stove & finishes in the oven.

Chicken:
1 tablespoon all-purpose flour
1 teaspoon ground coriander
1 teaspoon ground cumin
1 teaspoon paprika
1 teaspoon brown sugar
1/2 teaspoon cinnamon
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/4 teaspoon freshly ground pepper
8 chicken thighs (about 2 pounds), skinned
1 tablespoon olive oil
1 1/4 cups shallots or sweet onions, peeled and quartered
1 1/4 cups fat-free, less-sodium chicken broth, divided
12 whole pitted dates, chopped
1 tablespoon chopped fresh cilantro
Couscous:
3/4 cup fat-free, less-sodium chicken broth
3/4 cup water
1/4 teaspoon salt
1/8 teaspoon ground cumin
3/4 cup uncooked couscous
1/4 cup slivered almonds, toasted

Preheat oven to 375°.

To prepare chicken, combine first 9 ingredients in a shallow dish. Dredge chicken in flour mixture. Reserve remaining flour mixture.

Heat oil in a large ovenproof nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on one side. Turn chicken; remove skillet from heat. Combine reserved flour mixture and shallots; add to skillet. Stir in 1/4 cup broth and dates. Bake at 375° for 25 minutes or until chicken is done.

Remove chicken from skillet. Place skillet over medium heat; stir in 1 cup broth. Cook 1 minute; stir in cilantro. Return chicken to pan. Cover; remove pan from heat.

To prepare couscous, combine 3/4 cup broth, water, 1/4 teaspoon salt, and 1/8 teaspoon cumin in a medium saucepan; bring to a boil. Stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Stir in almonds. Serve with chicken and sauce.

Yield: 4 servings (serving size: 2 thighs, 1/4 cup sauce, and 3/4 cup couscous)
Nutritional Information
Calories: 590 (24% from fat)
Fat: 15.9g (sat 3g,mono 7.2g,poly 3.3g)
Original recipe
Quick sauteed Greek chicken in pitas with onion, bell pepper, and lemon yogurt sauce.

1 tablespoon olive oil, divided
1 pound skinless, boneless chicken breast, thinly sliced
1/2 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 1/2 cups vertically sliced onion (about 1 medium)
1 cup thinly sliced green bell pepper (about 1)
2 teaspoons bottled minced garlic
1/2 teaspoon dried oregano
1/2 cup grated English cucumber (optional)
1/4 cup 2% Greek-style yogurt (such as Fage)
1/4 cup reduced-fat sour cream
1 tablespoon chopped fresh flat-leaf parsley
1/2 teaspoon grated lemon rind
1 teaspoon fresh lemon juice
1/8 teaspoon salt
4 (6-inch) whole-wheat soft pitas, cut in half
2 plum tomatoes, thinly sliced
Heat 2 teaspoons oil in a large nonstick skillet over medium-high heat. Sprinkle chicken with 1/2 teaspoon salt and black pepper (and oregano). Add chicken to pan; sauté 5 minutes or until done. Remove from pan.

Add 1 teaspoon oil to pan. Add onion and bell pepper; sauté 3 minutes. Add chicken, garlic, and oregano; cook 30 seconds.

Combine cucumber and next 6 ingredients (through 1/8 teaspoon salt). Serve chicken mixture with yogurt sauce, warmed pita, and tomato slices.

Yield: 4 servings (serving size: 1 cup chicken mixture, 1/4 cup sauce, 1 pita, and about 1/4 cup tomatoes)

Nutritional Information
Calories:361
Fat:7.4g (sat 2.3g,mono 3.3g,poly 0.8g)

Original recipe 

This recipe has a lot of memories attached to it: it was the worst cooking disaster Stacie and I ever had together (on one of the first times we tried cooking as teenagers). It was one of my favorite recipes Daniel made while at UF. And it was also what Daniel packed for a surprise picnic on the beach the day he proposed in 2006. =) Traditionally served with rice-a-roni.

1-1/2 Chicken Breast (cut into ~1 inch pieces)
2 T. White Flour
3/4 tsp. Basil
1 T. Butter
2 tsp. Olive oil
1/2 tsp. Tarragon
1 C. chicken broth
1/4 tsp. salt
2 T. Lemon Juice
3 Lemon Slices
1 T. capers
Coat chicken with flour. Melt butter and olive oil in frying pan and saute chicken browned at med-high heat until browned. Add everything else...cook until chicken is done and sauce thickens.

Derived and modified from: LA Times news clipping
While the mix of capers, raisins, chicken, and feta might seem a bit bizarre, the final product is wonderfully balanced. The small amount of feta melted in the sauce just adds creaminess, without being overpowering, so even feta haters can enjoy this dish.

4  (4-ounce) skinned, boned chicken breast halves
2  tablespoons  all-purpose flour
1  teaspoon  dried oregano
1  tablespoon  olive oil
1  cup  thinly sliced onion
3  garlic cloves, minced
1 1/2  cups  fat-free, less-sodium chicken broth
1/3  cup  golden raisins
2  tablespoons  lemon juice
2  tablespoons  capers
1/4  cup  (1 ounce) crumbled feta cheese
4  thin lemon slices

Place each chicken breast half between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness using a meat mallet or rolling pin. Combine flour and oregano in a shallow dish; dredge chicken in flour mixture.

Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 5 minutes on each side. Remove chicken from pan; keep warm. Add onion and garlic to pan; sauté 2 minutes. Stir in broth, raisins, and lemon juice; cook 3 minutes, scraping pan to loosen browned bits. Return chicken to pan. Cover, reduce heat, and simmer 10 minutes or until chicken is done. Remove chicken from pan; keep warm. Add capers and cheese to pan, stirring with a whisk; top each chicken breast with 1/4 cup sauce and 1 lemon slice.

4 servings
Calories: 256 (23% from fat)
Fat: 6.5g (sat 1.9g,mono 3.2g,poly 0.7g)
Original recipe

Salty, lemony, with artichokes and olives in a white wine sauce

2 tsp. dried thyme
2 tsp. grated lemon peel
1/4 tsp. salt
1/4 tsp. pepper
2 lbs. boneless/skinless chicken breasts
4 tsp. olive oil
1 large onion (chopped)
2 garlic cloves (minced)
1 can artichoke hearts (drained & quartered)
1 C. white wine
1/2 C. green pimento-stuffed olives (rinsed, drained & roughly chopped)
Cut chicken breasts into 1 inch wide strips. Combine first 4 ingredients and rub over chicken. Brown chicken in half of the olive oil and set aside. Saute onion and garlic in remaining oil until brown. Stir in artichoke and remaining ingredients. Simmer on med-low for 30 minutes.

Derived from Healthy Cooking
A great use for leftover chicken, this salad is full of celery, carrots, cranberries, almonds, green onions, chicken, and wild rice. I added a spoonful of guava jam to the dressing since I didn't have any fig vinegar.

Dressing:
1/4  cup  fig vinegar or white wine vinegar
2  teaspoons  sugar
1  teaspoon  Dijon mustard
1/4  teaspoon  salt
1  garlic clove, minced
2  tablespoons olive oil
1-2 tsp. jam (optional)
Remaining ingredients:
2  cups  fat-free, less-sodium chicken broth
1 1/2  cups  uncooked wild rice
1  tablespoon  butter
Cooking spray
1  pound  skinless, boneless chicken breast
1/4  teaspoon  salt
1/8  teaspoon  black pepper
1  cup  chopped celery
1/2  cup  shredded carrots
1/3  cup  dried cranberries
1/4  cup sliced green onion
1/4  cup  chopped almonds, toasted
2  tablespoons  minced red onion

To prepare dressing, combine first 5 ingredients in a medium bowl. Gradually add oil, stirring with a whisk until well blended. Cover and chill.

Combine broth, rice, and butter in a medium saucepan; bring to a boil. Cover, reduce heat, and simmer 45 minutes or until rice is tender and liquid is absorbed. Remove rice mixture from heat; cool.

Heat a grill pan over medium-high heat. Coat pan with cooking spray. Sprinkle chicken with 1/4 teaspoon salt and pepper. Add chicken to pan; cook 8 minutes on each side or until done. Cool; cut into 1/2-inch cubes.

Combine cooked rice, chicken, celery, carrots, cranberries, almonds, and red onion in a large bowl. Add dressing; toss gently to coat. Cover and chill.

6 servings (serving size: about 1 1/3 cups)
Calories: 352
Fat: 10.3g (sat 2g,mono 5g,poly 2.5g)

Original recipe
chickenwithshallots_sm.jpgSlow simmered chicken in white wine and mustard sauce with tomatoes. Yellow onions can be substituted for the expensive shallots. Serve over rice.

8 bone-in, skinless chicken thighs (about 2 1/2 pounds total) (or 4 chicken thighs and 2 chicken breasts)
Coarse salt and ground pepper
1/4 cup all-purpose flour
2 tablespoons olive oil
1 pound small shallots (about 12), peeled and halved (or 2 yellow onions, cut in wedges)
5-8 garlic cloves, peeled and halved
1/2 cup dry white wine
3 tablespoons Dijon mustard
1 pint cherry tomatoes, halved
chopped fresh rosemary and sage, ~1/2 T each
Fresh tarragon leaves, for garnish (optional)
Season chicken with salt and pepper; coat with flour, shaking off excess.
In a Dutch oven or 5-quart pot with a tight-fitting lid, heat oil over medium-high. Cook chicken until browned, 3 to 4 minutes per side. Remove; set aside.
Add shallots and garlic; cook, stirring occasionally, until slightly softened and golden brown, about 5 minutes. Add wine; cook until evaporated, 3 to 5 minutes. Stir in mustard, fresh herbs, and 1 1/2 cups water; bring to a boil.

Return chicken, bone side down, to pot. Reduce heat to a simmer, cover, and cook until chicken is tender and cooked through, 30 to 35 minutes. Transfer chicken to a plate; loosely tent with aluminum foil to keep warm. Add tomatoes to pot; season with salt and pepper. Cook on high until sauce has thickened, 6 to 8 minutes. Reduce heat to medium-low, and return chicken to pot; cook until heated through. Serve, garnished with tarragon, if desired.
Original recipes

Creamy chicken and rice soup made easy with boxed wild rice mix and precooked chicken. Garnish with fresh parsley and herbs.

1 (6-ounce) box long-grain and wild rice mix (such as Uncle Ben's)
1 tablespoon olive oil
1 1/2 cups chopped red onion
1 cup chopped celery
1 cup chopped carrot
2 garlic cloves, chopped
1 (8-ounce) package mushrooms, halved
1/4 cup all-purpose flour
1/2 teaspoon dried tarragon
1/4 teaspoon dried thyme
2 cups water
2 tablespoons dry sherry
2 (15.75-ounce) cans fat-free, less-sodium chicken broth
1 (12-ounce) can fat-free evaporated milk
3 cups shredded roasted skinless chicken
Prepare rice according to package directions; set aside.

Heat oil in a large Dutch oven over medium-high heat. Add chopped onion and next 4 ingredients (onion through mushrooms), and sauté for 6 minutes or until onion is tender. Lightly spoon the flour into a dry measuring cup, and level with a knife. Stir the flour, tarragon, and thyme into the onion mixture, and cook for 1 minute, stirring frequently. Add 2 cups water, sherry, broth, and evaporated milk; bring mixture to a boil. Reduce heat, and simmer for 20 minutes or until slightly thick. Stir in cooked rice and chicken; cook for 10 minutes or until thoroughly heated.

Yield: 8 servings (serving size: 1 1/2 cups)
Nutritional Information
Calories: 246 (22% from fat)
Fat: 6g (sat 1.9g,mono 2.6g,poly 0.9g)

Original recipe

Stewed chicken, marinated and braised in red wine with bacon and prunes. Amazing flavor, but takes forever (plus the 24 hrs marinating).

2+ cups red wine
1 cup chopped yellow onion
1 cup chopped carrot
1 teaspoon salt
1 teaspoon dried thyme
1/2 teaspoon dried rosemary, crushed
1/2 teaspoon freshly ground black pepper
2 (8-ounce) chicken breast halves, skinned
2 (4-ounce) chicken thighs, skinned
2 (4-ounce) chicken drumsticks, skinned
1/2 cup all-purpose flour (about 2 1/4 ounces)
3 bacon slices, chopped
1/2 cup pitted dried plums, quartered
2 bay leaves
Chopped fresh parsley (optional)

Combine first 10 ingredients in a large bowl; cover and marinate in refrigerator at least 4 hours or up to 24 hours.

Remove the chicken from marinade, reserving marinade, and pat chicken dry. Place flour in a shallow dish. Dredge the chicken in flour; set aside.

Cook bacon in a large Dutch oven over medium-high heat until crisp. Remove bacon from pan, reserving drippings in pan; set bacon aside. Add half of chicken to pan; cook 4 minutes, browning on all sides. Remove chicken from pan. Repeat procedure with remaining chicken.

Remove onion and carrot from marinade with a slotted spoon, reserving marinade. Add onion and carrot to pan; sauté for 5 minutes or until softened. Stir in marinade, scraping pan to loosen browned bits. Add chicken, bacon, dried plums, and bay leaves; bring to a simmer. Cover, reduce heat, and simmer 1 hour and for 20 minutes or until chicken is tender. Discard bay leaves. Garnish with parsley, if desired

Nutritional Information (for about 3/4 cup sauce and 1 breast half or 1 thigh and 1 drumstick)
Calories: 353 (29% from fat)
Fat: 11.2g (sat 3.5g,mono 4.4g,poly 1.7g)

Original recipe

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