Low-Fat Main Dish Recipes
Low-Fat Main Dish Recipes
Blackened Chicken
"Great on a summer's day with fresh corn and mashed potatoes."
Ingredients
1/2 teaspoon paprika
1/8 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cumin
1/4 teaspoon dried thyme
1/8 teaspoon ground white pepper
1/8 teaspoon onion powder
2 skinless, boneless chicken breast halves
Directions
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.
Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Oil the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture.
Place the chicken in the hot pan and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet.
Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes.
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Cajun Pasta Fresca
Ingredients
1 pound vermicelli pasta
2 tablespoons olive oil
1 teaspoon minced garlic
13 roma (plum) tomatoes, chopped
1 tablespoon salt
1 tablespoon chopped fresh parsley
1 tablespoon Cajun seasoning
1/2 cup shredded mozzarella cheese
1/2 cup grated Parmesan cheese
Directions
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
While the pasta water is boiling, in a large skillet over medium heat, briefly sauté garlic in oil. Stir in tomatoes and their juice and sprinkle with salt. When tomatoes are bubbly, mash slightly with a fork. Stir in parsley, reduce heat and simmer 5 minutes more.
Toss hot pasta with tomato sauce, Cajun seasoning, mozzarella and Parmesan.
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Chicken Satay
Ingredients
2 tablespoons creamy peanut butter
1/2 cup soy sauce
1/2 cup lemon or lime juice
1 tablespoon brown sugar
2 tablespoons curry powder
2 cloves garlic, chopped
1 teaspoon hot pepper sauce
6 skinless, boneless chicken breast halves - cubed
Directions
In a mixing bowl, combine peanut butter, soy sauce, lime juice, brown sugar, curry powder, garlic and hot pepper sauce. Place the chicken breasts in the marinade and refrigerate. Let the chicken marinate at least 2 hours, overnight is best.
Preheat a grill to high heat.
Weave the chicken onto skewers, then grill for 5 minutes per side
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Chicken Taco Filling
"This recipe is easy, yet delicious when used in tacos or other Mexican cuisine. Try it for enchiladas and nachos too."
Ingredients
1 (1.25 ounce) package dry taco seasoning mix
1 cup chicken broth
1 pound skinless, boneless chicken breasts
Directions
Mix chicken broth and taco seasoning in a bowl.
Place chicken breasts in a slow cooker and pour chicken broth mixture over chicken.
Cover and cook on Low for 6 to 8 hours.
Shred chicken to serve.
****
Cilantro Lime Chicken - Slow Cook
Ingredients
1 (16 ounce) jar salsa
1 (1.25 ounce) package dry taco seasoning mix
1 lime, juiced
3 tablespoons chopped fresh cilantro
3 pounds skinless, boneless chicken breast halves
Directions
Place the salsa, taco seasoning, lime juice, and cilantro into the Ninja. Stir to combine. Add the chicken breasts and stir to coat with the salsa mixture. Cover the Ninja. Turn to Slow Cook High, and cook until the chicken is very tender, about 4 hours. If desired, turn the Ninja to Slow Cook Low and cook 6 to 8 hours. Shred chicken with 2 forks to serve.
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Cranberry Turkey Breast - Slow Cook
Second-day leftovers can be layered with mashed potatoes/whatever, turkey slices, any cooked veggie with some of the remaining sauce on top and re-heated. You could use a larger slow cooker and double the recipe easily for company. Great with a boneless breast or rolled white and dark meat turkey."
Ingredients
1 (16 ounce) can cranberry sauce
1 (1 ounce) package dry onion soup mix
1/2 cup orange juice
1 (3 pound) boneless turkey breast
Directions
Place the cranberry sauce in a bowl, and mash. Mix in the onion soup mix and orange juice together until the mixture is well combined.
Place the turkey breast into the Ninja pot. Pour the sauce ingredients over the turkey breast. Turn the Ninja to Slow Cook Low, and cook until the turkey breast is very tender, about 6-7 hours. Test temperature with a digital thermometer.
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Fiesta Shredded Chicken Tacos - Slow Cook
Ingredients
1 cup chicken broth
3 tablespoons taco seasoning mix
1 pound skinless, boneless chicken breasts
Directions
Combine chicken broth and taco seasoning mix in a bowl. Place chicken in the Ninja pot and pour chicken broth mixture over chicken.
Cook on Slow Cook Low for 6 to 8 hours. Shred chicken.
****
Grilled Chicken Breasts
"This is the recipe that my friends and family still beg me to make when the grill is brought out. It's so easy and versatile and can be tried on several different meats. I like it with scalloped potatoes, baked potatoes or rice pilaf. Try it with cilantro or oregano instead of parsley. Save leftovers for salad the next day."
Ingredients
4 skinless, boneless chicken breast halves
1/2 cup lemon juice
1/2 teaspoon onion powder
ground black pepper to taste
seasoning salt to taste
2 teaspoons dried parsley
Directions
Preheat an outdoor grill for medium-high heat, and lightly oil grate.
Dip chicken in lemon juice, and sprinkle with the onion powder, ground black pepper, seasoning salt and parsley. Discard any remaining lemon juice.
Cook on the prepared grill 10 to 15 minutes per side, or until no longer pink and juices run clear.
****
Orange Chicken
"Orange marmalade is the key ingredient in a simple sauce with broth, lemon juice, flour and pepper added. Chicken breasts are lightly browned, then simmered in the sauce. Serve over hot cooked rice and sprinkle with fresh parsley, if desired."
Ingredients
6 skinless, boneless chicken breast halves
1/4 cup all-purpose flour
1 (14.5 ounce) can chicken broth
2 teaspoons lemon juice
2/3 cup orange marmalade
1/4 teaspoon ground black pepper
Directions
Sauté chicken in a large skillet until lightly browned, about 7 to 10 minutes. Remove from skillet and set aside.
In a medium bowl combine the flour, broth, juice, marmalade and pepper. Mix together. Heat mixture in a medium saucepan over medium low heat, stirring constantly, until bubbly. Add chicken and cook over low heat for 4 minutes.
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Orange, Honey & Soy Chicken
"This is a lovely sweet-and-sticky meal without the guilt the family whole family will enjoy. If you are cooking with rice or another side that takes a while to cook, prepare that first."
Ingredients
2 skinless, boneless chicken breast halves, diced
2 oranges, juiced
1/4 cup soy sauce
1/4 cup honey
1 tablespoon garlic paste
1 tablespoon ginger paste
ground black pepper to taste
Directions
Combine chicken, orange juice, soy sauce, honey, garlic paste, ginger paste, and black pepper in a large nonstick skillet over medium-high heat. Cook and stir until the sauce reduces to a sticky glaze and the chicken is cooked through, about 20 minutes.
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Oven Baked Chicken Teriyaki
"Wonderful baked chicken with minimal mess to make for easy clean-up. My daughter says it's her favorite teriyaki chicken ever! Can be easily adapted to your tastes and can also be done on the stove if you prefer. Serve over rice."
Ingredients
2 tablespoons cornstarch
2 tablespoons water
1 cup low-sodium soy sauce
1/2 cup white sugar
1/4 cup mirin (Japanese sweet wine)
4 teaspoons grated fresh ginger
3 cloves garlic, minced
1/4 teaspoon red pepper flakes
4 skinless, boneless chicken breast halves
Directions
Preheat oven to 400 degrees F (200 degrees C).
Whisk cornstarch and water together in a small bowl until dissolved. Combine soy sauce, sugar, mirin, ginger, garlic, and red pepper flakes together in a saucepan over medium heat until the mixture starts to simmer. Slowly whisk in cornstarch mixture. Bring to a boil; reduce heat to medium-low, and simmer until thickened, stirring often, about 10 minutes.
Pat chicken dry with paper towels; arrange in a baking dish. Pour sauce over chicken breasts, coating all sides.
Bake chicken breasts in the preheated oven until no longer pink in the center and the juices run clear, 25 to 30 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (75 degrees C).
****
Pineapple Chicken Tenders
Ingredients
1 cup pineapple juice
1/2 cup packed brown sugar
1/3 cup light soy sauce
2 pounds chicken breast tenderloins or strips
skewers
Directions
In a small saucepan over medium heat, mix pineapple juice, brown sugar, and soy sauce. Remove from heat just before the mixture comes to a boil.
Place chicken tenders in a medium bowl. Cover with the pineapple marinade and refrigerate for at least 30 minutes.
Preheat grill for medium heat. Thread chicken lengthwise onto wooden skewers.
Lightly oil the grill grate. Grill chicken tenders 5 minutes per side, or until juices run clear. They cook quickly, so watch them closely.
****
Salsa Chicken Burrito Filling
"Quick, easy burrito/taco filling that is delicious and freezes great! I serve this with tortillas, shredded Cheddar cheese and little sour cream. You could fill the tortillas and put them all in a baking dish and then cover with salsa and cheese and bake for about 10 minutes, if you don't want a mess at the table."
Ingredients
2 skinless, boneless chicken breast halves
1 (4 ounce) can tomato sauce
1/4 cup salsa
1 (1.25 ounce) package taco seasoning mix
1 teaspoon ground cumin
2 cloves garlic, minced
1 teaspoon chili powder
hot sauce to taste
Directions
Place chicken breasts and tomato sauce in a medium saucepan over medium high heat. Bring to a boil, then add the salsa, seasoning, cumin, garlic and chili powder. Let simmer for 15 minutes.
With a fork, start pulling the chicken meat apart into thin strings. Keep cooking pulled chicken meat and sauce, covered, for another 5 to 10 minutes. Add hot sauce to taste and stir together (Note: You may need to add a bit of water if the mixture is cooked too high and gets too thick.)
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Soy and Garlic Marinated Chicken
Ingredients
4 cloves garlic, minced
1/2 cup soy sauce
4 skinless, boneless chicken breasts
Directions
In a large, nonporous bowl, combine the garlic and the soy sauce. Add the chicken and turn to coat well. Cover and marinate in the refrigerator for at least an hour.
Preheat an outdoor grill for medium high heat and lightly oil the grate.
Grill chicken over medium high heat for 10 to 15 minutes per side, or until internal temperature reaches 180 degrees F (80 degrees C). Discard any remaining marinade.
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Spicy Chicken Breasts
"This is a great skinless, chicken breast recipe that can be served over salad greens or as an entree! If serving over salad greens, cut chicken into strips and top with your favorite salsa or dressing."
Ingredients
2 1/2 tablespoons paprika
2 tablespoons garlic powder
1 tablespoon salt
1 tablespoon onion powder
1 tablespoon dried thyme
1 tablespoon ground cayenne pepper
1 tablespoon ground black pepper
4 skinless, boneless chicken breast halves
Directions
In a medium bowl, mix together the paprika, garlic powder, salt, onion powder, thyme, cayenne pepper, and ground black pepper. Set aside about 3 tablespoons of this seasoning mixture for the chicken; store the remainder in an airtight container for later use (for seasoning fish, meats, or vegetables).
Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of seasoning onto both sides of the chicken breasts.
Lightly oil the grill grate. Place chicken on the grill and cook for 6 to 8 minutes on each side, until juices run clear.
****
Sweet & Sour Chicken Meatballs
Ingredients
2 tablespoons olive oil
1 onion, chopped
1 green bell pepper, chopped
1 large carrots, chopped
1 (14.5 ounce) can chicken broth
1 (15 ounce) can tomato sauce
1/4 cup packed brown sugar
1/4 cup distilled white vinegar
1 (8 ounce) can crushed pineapple with juice
1/4 cup ketchup
1 slice white bread
2 tablespoons milk
3/4 pound ground chicken
1/2 zucchini, shredded
1 egg, beaten
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
2 cups instant rice
Directions
Heat oil in a large skillet. Add onion, green pepper, and carrot. Cook for 5 minutes, until onion is softened. Stir in broth, tomato sauce, brown sugar, white vinegar, pineapple with juice, and ketchup. Simmer for 10 minutes, or until vegetables are tender.
Meanwhile, soak bread in milk in a large bowl until milk is absorbed. Mix together with ground chicken, shredded zucchini, egg, salt, black pepper, and garlic powder. Shape into 12 meatballs, about 2 tablespoons each.
Drop meatballs into simmering sauce. Cook 15 minutes, or until cooked through, turn over once during cooking.
Remove skillet from heat. Stir in rice. Cover, and let stand 5 minutes. Fluff rice with fork before serving.
****
Teriyaki Chicken Burgers
Ingredients
1 pound ground chicken (preferably white meat)
1 (8 ounce) can crushed pineapple, drained
1 teaspoon kosher salt
2 grinds cracked black pepper
1 jalapeno pepper, diced (optional)
3 cloves garlic, pressed
5 tablespoons teriyaki sauce (such as Mr. Yoshida's(R)), divided
Directions
Preheat an outdoor grill for medium-high heat and lightly oil the grate.
Combine ground chicken and pineapple in a large bowl; season with salt and black pepper. Mix jalapeno pepper, pressed garlic, and 2 tablespoons teriyaki sauce into the chicken mixture. Continue mixing with your hands until evenly combined.
Cook burgers on preheated grill until no longer pink in the center and the juices run clear, 7 to 10 minutes per side, basting the burgers with remaining 3 tablespoons teriyaki sauce. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
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Winter Chicken Bake
"This is an easy recipe that is warm, hearty, healthy, and colorful. The tartness of the cranberries compliments the sweetness of the barbecue sauce and the mellow sweet potatoes. Homemade barbecue sauce is what I used, but your favorite barbecue sauce will work too."
Ingredients
1 sweet potato
1/2 medium sweet onion, chopped
1 medium apple - peeled, cored, and chopped
3 carrots, peeled and chopped
2 skinless, boneless chicken breast halves
2 tablespoons barbecue sauce
1 cup cranberries
Directions
Preheat oven to 375 degrees F (190 degrees C). Lightly grease a baking dish.
Pierce the sweet potato several times with a fork and cut in half. Place in a microwave-safe dish; pour water to about 1/2-inch deep. Cook in microwave 10 minutes.
Arrange the onion, apple, and carrots into the bottom of the prepared baking dish. Brush the barbecue sauce on both sides of the chicken breasts and lay atop the vegetables. Peel the sweet potato and cut into large chunks; scatter into the baking dish. Sprinkle the cranberries over the dish.
Bake in the preheated oven until the chicken is tender and no longer pink in the center, 45 to 55 minutes. Allow to cool 5 minutes before serving.
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Low-Fat Salad Recipes
Broccoli Salad
Ingredients
4 cups fresh broccoli florets
1/4 cup red onion, finely diced
3 tablespoons raisins
2 tablespoons dry roasted sunflower seeds
1/4 cup plain yogurt
2 tablespoons orange juice
1 tablespoon fat-free mayonnaise
Directions
Combine the broccoli, onions, raisins, and sunflower seeds.
In a small bowl, whisk the yogurt, orange juice, and mayonnaise until blended. Pour over the broccoli mixture and toss to coat.
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Chicken Fiesta Salad
Ingredients
2 skinless, boneless chicken breast halves
1 (1.27 ounce) packet dry fajita seasoning, divided
1 tablespoon vegetable oil
1 (15 ounce) can black beans, rinsed and drained
1 (11 ounce) can Mexican-style corn
1/2 cup salsa
1 (10 ounce) package mixed salad greens
1 onion, chopped
1 tomato, cut into wedges
Directions
Rub chicken evenly with 1/2 the fajita seasoning. Heat the oil in a skillet over medium heat, and cook the chicken 8 minutes on each side, or until juices run clear; set aside.
In a large saucepan, mix beans, corn, salsa and other 1/2 of fajita seasoning. Heat over medium heat until warm.
Prepare the salad by tossing the greens, onion and tomato. Top salad with chicken and dress with the bean and corn mixture.
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Chinese Chicken Salad III
"This is one of my favorite salads. It tastes so good you wouldn't even suspect it's low-fat. Wonton wrappers (or skins) can be found in the deli or produce section of most supermarkets."
Ingredients
3 tablespoons hoisin sauce
2 tablespoons peanut butter
2 teaspoons brown sugar
3/4 teaspoon hot chile paste
1 teaspoon grated fresh ginger
3 tablespoons rice wine vinegar
1 tablespoon sesame oil
1 pound skinless, boneless chicken breast halves
16 (3.5 inch square) wonton wrappers, shredded
4 cups romaine lettuce - torn, washed and dried
2 cups shredded carrots
1 bunch green onions, chopped
1/4 cup chopped fresh cilantro
Directions
To prepare the dressing, whisk together the hoisin sauce, peanut butter, brown sugar, chili paste, ginger, vinegar, and sesame oil.
Grill or broil the chicken breasts until cooked, about 10 minutes. An instant-read thermometer inserted into the center should read 165 degrees F (74 degrees C). Cool and slice.
Preheat oven to 350 degrees F (175 C). Spray a large shallow pan with nonstick vegetable spray; arrange shredded wontons in a single layer and bake until golden brown, about 20 minutes. Cool.
In a large bowl, combine the chicken, wontons, lettuce, carrots, green onions and cilantro. Toss with dressing and serve.
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Easy Broccoli Salad I
Ingredients
4 cups fresh broccoli florets
1/4 cup red onion, finely diced
3 tablespoons raisins
2 tablespoons dry roasted sunflower seeds
1/4 cup plain yogurt
2 tablespoons orange juice
1 tablespoon fat-free mayonnaise
Directions
Combine the broccoli, onions, raisins, and sunflower seeds.
In a small bowl, whisk the yogurt, orange juice, and mayonnaise until blended. Pour over the broccoli mixture and toss to coat.
****
Mexican Bean and Rice Salad
Ingredients
2 cups cooked brown rice
1 (15 ounce) can kidney beans, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1 (15.25 ounce) can whole kernel corn, drained
1 small onion, diced
1 green bell pepper, diced
2 jalapeno peppers, seeded and diced
1 lime, zested and juiced
1/4 cup chopped cilantro leaves
1 teaspoon minced garlic
1 1/2 teaspoons ground cumin
salt to taste
Directions
In a large salad bowl, combine the brown rice, kidney beans, black beans, corn, onion, green pepper, jalapeno peppers, lime zest and juice, cilantro, garlic, and cumin. Lightly toss all ingredients to mix well, and sprinkle with salt to taste.
Refrigerate salad for 1 hour, toss again, and serve.
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Perfect Summer Fruit Salad
Ingredients
2/3 cup fresh orange juice
1/3 cup fresh lemon juice
1/3 cup packed brown sugar
1/2 teaspoon grated orange zest
1/2 teaspoon grated lemon zest
1 teaspoon vanilla extract
2 cups cubed fresh pineapple
2 cups strawberries, hulled and sliced
3 kiwi fruit, peeled and sliced
3 bananas, sliced
2 oranges, peeled and sectioned
1 cup seedless grapes
2 cups blueberries
Directions
Bring orange juice, lemon juice, brown sugar, orange zest, and lemon zest to a boil in a saucepan over medium-high heat. Reduce heat to medium-low, and simmer until slightly thickened, about 5 minutes. Remove from heat, and stir in vanilla extract. Set aside to cool.
Layer the fruit in a large, clear glass bowl in this order: pineapple, strawberries, kiwi fruit, bananas, oranges, grapes, and blueberries. Pour the cooled sauce over the fruit. Cover and refrigerate for 3 to 4 hours before serving.
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Simple Macaroni Salad
Ingredients
2 cups macaroni
2 eggs
2 tablespoons chopped dill pickles
3/4 cup chopped celery
2 tablespoons thinly sliced green onion
3/4 cup fat free Italian-style dressing
salt and pepper to taste
Directions
In a pot of salted boiling water, cook pasta until al dente, rinse under cold water and drain.
Place eggs in a saucepan and cover with cold water. Bring water to a boil; cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, peel and chop.
In a large bowl, combine the pasta, eggs, pickles, celery and green onions. Pour dressing over salad and toss to coat. Season with salt and pepper to taste; serve chilled.
****
Sunday Best Fruit Salad
Ingredients
1 (20 ounce) can pineapple chunks, juice reserved
2 apples, peeled and cored
1 (21 ounce) can peach pie filling
2 bananas, peeled and diced
3 kiwis
1 pint strawberries
Directions
In a small bowl, toss the chopped apples in reserved pineapple juice. Allow to sit for 5 to 10 minutes.
In a large salad bowl, combine the peach pie filling and pineapple chunks.
Remove apples from pineapple juice and add to pie filling and pineapple mixture. Add chopped bananas to reserved pineapple juice and let sit for 5 to 10 minutes.
Peel and slice kiwi and 1/2 of strawberries. Chop the other 1/2 of strawberries and set aside.
Remove bananas from pineapple juice and add to pie filling mixture. Add chopped strawberries; toss together.
Arrange kiwi slices around the edge of the serving bowl and alternate with strawberry slices. Chill and serve.
****
Blackened Chicken
"Great on a summer's day with fresh corn and mashed potatoes."
Ingredients
1/2 teaspoon paprika
1/8 teaspoon salt
1/4 teaspoon cayenne pepper
1/4 teaspoon ground cumin
1/4 teaspoon dried thyme
1/8 teaspoon ground white pepper
1/8 teaspoon onion powder
2 skinless, boneless chicken breast halves
Directions
Preheat oven to 350 degrees F (175 degrees C). Lightly grease a baking sheet. Heat a cast iron skillet over high heat for 5 minutes until it is smoking hot.
Mix together the paprika, salt, cayenne, cumin, thyme, white pepper, and onion powder. Oil the chicken breasts with cooking spray on both sides, then coat the chicken breasts evenly with the spice mixture.
Place the chicken in the hot pan and cook for 1 minute. Turn, and cook 1 minute on other side. Place the breasts on the prepared baking sheet.
Bake in the preheated oven until no longer pink in the center and the juices run clear, about 5 minutes.
****
Cajun Pasta Fresca
Ingredients
1 pound vermicelli pasta
2 tablespoons olive oil
1 teaspoon minced garlic
13 roma (plum) tomatoes, chopped
1 tablespoon salt
1 tablespoon chopped fresh parsley
1 tablespoon Cajun seasoning
1/2 cup shredded mozzarella cheese
1/2 cup grated Parmesan cheese
Directions
Bring a large pot of lightly salted water to a boil. Add pasta and cook for 8 to 10 minutes or until al dente; drain.
While the pasta water is boiling, in a large skillet over medium heat, briefly sauté garlic in oil. Stir in tomatoes and their juice and sprinkle with salt. When tomatoes are bubbly, mash slightly with a fork. Stir in parsley, reduce heat and simmer 5 minutes more.
Toss hot pasta with tomato sauce, Cajun seasoning, mozzarella and Parmesan.
****
Chicken Satay
Ingredients
2 tablespoons creamy peanut butter
1/2 cup soy sauce
1/2 cup lemon or lime juice
1 tablespoon brown sugar
2 tablespoons curry powder
2 cloves garlic, chopped
1 teaspoon hot pepper sauce
6 skinless, boneless chicken breast halves - cubed
Directions
In a mixing bowl, combine peanut butter, soy sauce, lime juice, brown sugar, curry powder, garlic and hot pepper sauce. Place the chicken breasts in the marinade and refrigerate. Let the chicken marinate at least 2 hours, overnight is best.
Preheat a grill to high heat.
Weave the chicken onto skewers, then grill for 5 minutes per side
****
Chicken Taco Filling
"This recipe is easy, yet delicious when used in tacos or other Mexican cuisine. Try it for enchiladas and nachos too."
Ingredients
1 (1.25 ounce) package dry taco seasoning mix
1 cup chicken broth
1 pound skinless, boneless chicken breasts
Directions
Mix chicken broth and taco seasoning in a bowl.
Place chicken breasts in a slow cooker and pour chicken broth mixture over chicken.
Cover and cook on Low for 6 to 8 hours.
Shred chicken to serve.
****
Cilantro Lime Chicken - Slow Cook
Ingredients
1 (16 ounce) jar salsa
1 (1.25 ounce) package dry taco seasoning mix
1 lime, juiced
3 tablespoons chopped fresh cilantro
3 pounds skinless, boneless chicken breast halves
Directions
Place the salsa, taco seasoning, lime juice, and cilantro into the Ninja. Stir to combine. Add the chicken breasts and stir to coat with the salsa mixture. Cover the Ninja. Turn to Slow Cook High, and cook until the chicken is very tender, about 4 hours. If desired, turn the Ninja to Slow Cook Low and cook 6 to 8 hours. Shred chicken with 2 forks to serve.
****
Cranberry Turkey Breast - Slow Cook
Second-day leftovers can be layered with mashed potatoes/whatever, turkey slices, any cooked veggie with some of the remaining sauce on top and re-heated. You could use a larger slow cooker and double the recipe easily for company. Great with a boneless breast or rolled white and dark meat turkey."
Ingredients
1 (16 ounce) can cranberry sauce
1 (1 ounce) package dry onion soup mix
1/2 cup orange juice
1 (3 pound) boneless turkey breast
Directions
Place the cranberry sauce in a bowl, and mash. Mix in the onion soup mix and orange juice together until the mixture is well combined.
Place the turkey breast into the Ninja pot. Pour the sauce ingredients over the turkey breast. Turn the Ninja to Slow Cook Low, and cook until the turkey breast is very tender, about 6-7 hours. Test temperature with a digital thermometer.
****
Fiesta Shredded Chicken Tacos - Slow Cook
Ingredients
1 cup chicken broth
3 tablespoons taco seasoning mix
1 pound skinless, boneless chicken breasts
Directions
Combine chicken broth and taco seasoning mix in a bowl. Place chicken in the Ninja pot and pour chicken broth mixture over chicken.
Cook on Slow Cook Low for 6 to 8 hours. Shred chicken.
****
Grilled Chicken Breasts
"This is the recipe that my friends and family still beg me to make when the grill is brought out. It's so easy and versatile and can be tried on several different meats. I like it with scalloped potatoes, baked potatoes or rice pilaf. Try it with cilantro or oregano instead of parsley. Save leftovers for salad the next day."
Ingredients
4 skinless, boneless chicken breast halves
1/2 cup lemon juice
1/2 teaspoon onion powder
ground black pepper to taste
seasoning salt to taste
2 teaspoons dried parsley
Directions
Preheat an outdoor grill for medium-high heat, and lightly oil grate.
Dip chicken in lemon juice, and sprinkle with the onion powder, ground black pepper, seasoning salt and parsley. Discard any remaining lemon juice.
Cook on the prepared grill 10 to 15 minutes per side, or until no longer pink and juices run clear.
****
Orange Chicken
"Orange marmalade is the key ingredient in a simple sauce with broth, lemon juice, flour and pepper added. Chicken breasts are lightly browned, then simmered in the sauce. Serve over hot cooked rice and sprinkle with fresh parsley, if desired."
Ingredients
6 skinless, boneless chicken breast halves
1/4 cup all-purpose flour
1 (14.5 ounce) can chicken broth
2 teaspoons lemon juice
2/3 cup orange marmalade
1/4 teaspoon ground black pepper
Directions
Sauté chicken in a large skillet until lightly browned, about 7 to 10 minutes. Remove from skillet and set aside.
In a medium bowl combine the flour, broth, juice, marmalade and pepper. Mix together. Heat mixture in a medium saucepan over medium low heat, stirring constantly, until bubbly. Add chicken and cook over low heat for 4 minutes.
****
Orange, Honey & Soy Chicken
"This is a lovely sweet-and-sticky meal without the guilt the family whole family will enjoy. If you are cooking with rice or another side that takes a while to cook, prepare that first."
Ingredients
2 skinless, boneless chicken breast halves, diced
2 oranges, juiced
1/4 cup soy sauce
1/4 cup honey
1 tablespoon garlic paste
1 tablespoon ginger paste
ground black pepper to taste
Directions
Combine chicken, orange juice, soy sauce, honey, garlic paste, ginger paste, and black pepper in a large nonstick skillet over medium-high heat. Cook and stir until the sauce reduces to a sticky glaze and the chicken is cooked through, about 20 minutes.
****
Oven Baked Chicken Teriyaki
"Wonderful baked chicken with minimal mess to make for easy clean-up. My daughter says it's her favorite teriyaki chicken ever! Can be easily adapted to your tastes and can also be done on the stove if you prefer. Serve over rice."
Ingredients
2 tablespoons cornstarch
2 tablespoons water
1 cup low-sodium soy sauce
1/2 cup white sugar
1/4 cup mirin (Japanese sweet wine)
4 teaspoons grated fresh ginger
3 cloves garlic, minced
1/4 teaspoon red pepper flakes
4 skinless, boneless chicken breast halves
Directions
Preheat oven to 400 degrees F (200 degrees C).
Whisk cornstarch and water together in a small bowl until dissolved. Combine soy sauce, sugar, mirin, ginger, garlic, and red pepper flakes together in a saucepan over medium heat until the mixture starts to simmer. Slowly whisk in cornstarch mixture. Bring to a boil; reduce heat to medium-low, and simmer until thickened, stirring often, about 10 minutes.
Pat chicken dry with paper towels; arrange in a baking dish. Pour sauce over chicken breasts, coating all sides.
Bake chicken breasts in the preheated oven until no longer pink in the center and the juices run clear, 25 to 30 minutes. An instant-read thermometer inserted into the center should read at least 165 degrees F (75 degrees C).
****
Pineapple Chicken Tenders
Ingredients
1 cup pineapple juice
1/2 cup packed brown sugar
1/3 cup light soy sauce
2 pounds chicken breast tenderloins or strips
skewers
Directions
In a small saucepan over medium heat, mix pineapple juice, brown sugar, and soy sauce. Remove from heat just before the mixture comes to a boil.
Place chicken tenders in a medium bowl. Cover with the pineapple marinade and refrigerate for at least 30 minutes.
Preheat grill for medium heat. Thread chicken lengthwise onto wooden skewers.
Lightly oil the grill grate. Grill chicken tenders 5 minutes per side, or until juices run clear. They cook quickly, so watch them closely.
****
Salsa Chicken Burrito Filling
"Quick, easy burrito/taco filling that is delicious and freezes great! I serve this with tortillas, shredded Cheddar cheese and little sour cream. You could fill the tortillas and put them all in a baking dish and then cover with salsa and cheese and bake for about 10 minutes, if you don't want a mess at the table."
Ingredients
2 skinless, boneless chicken breast halves
1 (4 ounce) can tomato sauce
1/4 cup salsa
1 (1.25 ounce) package taco seasoning mix
1 teaspoon ground cumin
2 cloves garlic, minced
1 teaspoon chili powder
hot sauce to taste
Directions
Place chicken breasts and tomato sauce in a medium saucepan over medium high heat. Bring to a boil, then add the salsa, seasoning, cumin, garlic and chili powder. Let simmer for 15 minutes.
With a fork, start pulling the chicken meat apart into thin strings. Keep cooking pulled chicken meat and sauce, covered, for another 5 to 10 minutes. Add hot sauce to taste and stir together (Note: You may need to add a bit of water if the mixture is cooked too high and gets too thick.)
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Soy and Garlic Marinated Chicken
Ingredients
4 cloves garlic, minced
1/2 cup soy sauce
4 skinless, boneless chicken breasts
Directions
In a large, nonporous bowl, combine the garlic and the soy sauce. Add the chicken and turn to coat well. Cover and marinate in the refrigerator for at least an hour.
Preheat an outdoor grill for medium high heat and lightly oil the grate.
Grill chicken over medium high heat for 10 to 15 minutes per side, or until internal temperature reaches 180 degrees F (80 degrees C). Discard any remaining marinade.
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Spicy Chicken Breasts
"This is a great skinless, chicken breast recipe that can be served over salad greens or as an entree! If serving over salad greens, cut chicken into strips and top with your favorite salsa or dressing."
Ingredients
2 1/2 tablespoons paprika
2 tablespoons garlic powder
1 tablespoon salt
1 tablespoon onion powder
1 tablespoon dried thyme
1 tablespoon ground cayenne pepper
1 tablespoon ground black pepper
4 skinless, boneless chicken breast halves
Directions
In a medium bowl, mix together the paprika, garlic powder, salt, onion powder, thyme, cayenne pepper, and ground black pepper. Set aside about 3 tablespoons of this seasoning mixture for the chicken; store the remainder in an airtight container for later use (for seasoning fish, meats, or vegetables).
Preheat grill for medium-high heat. Rub some of the reserved 3 tablespoons of seasoning onto both sides of the chicken breasts.
Lightly oil the grill grate. Place chicken on the grill and cook for 6 to 8 minutes on each side, until juices run clear.
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Sweet & Sour Chicken Meatballs
Ingredients
2 tablespoons olive oil
1 onion, chopped
1 green bell pepper, chopped
1 large carrots, chopped
1 (14.5 ounce) can chicken broth
1 (15 ounce) can tomato sauce
1/4 cup packed brown sugar
1/4 cup distilled white vinegar
1 (8 ounce) can crushed pineapple with juice
1/4 cup ketchup
1 slice white bread
2 tablespoons milk
3/4 pound ground chicken
1/2 zucchini, shredded
1 egg, beaten
1 teaspoon salt
1/2 teaspoon ground black pepper
1/2 teaspoon garlic powder
2 cups instant rice
Directions
Heat oil in a large skillet. Add onion, green pepper, and carrot. Cook for 5 minutes, until onion is softened. Stir in broth, tomato sauce, brown sugar, white vinegar, pineapple with juice, and ketchup. Simmer for 10 minutes, or until vegetables are tender.
Meanwhile, soak bread in milk in a large bowl until milk is absorbed. Mix together with ground chicken, shredded zucchini, egg, salt, black pepper, and garlic powder. Shape into 12 meatballs, about 2 tablespoons each.
Drop meatballs into simmering sauce. Cook 15 minutes, or until cooked through, turn over once during cooking.
Remove skillet from heat. Stir in rice. Cover, and let stand 5 minutes. Fluff rice with fork before serving.
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Teriyaki Chicken Burgers
Ingredients
1 pound ground chicken (preferably white meat)
1 (8 ounce) can crushed pineapple, drained
1 teaspoon kosher salt
2 grinds cracked black pepper
1 jalapeno pepper, diced (optional)
3 cloves garlic, pressed
5 tablespoons teriyaki sauce (such as Mr. Yoshida's(R)), divided
Directions
Preheat an outdoor grill for medium-high heat and lightly oil the grate.
Combine ground chicken and pineapple in a large bowl; season with salt and black pepper. Mix jalapeno pepper, pressed garlic, and 2 tablespoons teriyaki sauce into the chicken mixture. Continue mixing with your hands until evenly combined.
Cook burgers on preheated grill until no longer pink in the center and the juices run clear, 7 to 10 minutes per side, basting the burgers with remaining 3 tablespoons teriyaki sauce. An instant-read thermometer inserted into the center should read at least 165 degrees F (74 degrees C).
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Winter Chicken Bake
"This is an easy recipe that is warm, hearty, healthy, and colorful. The tartness of the cranberries compliments the sweetness of the barbecue sauce and the mellow sweet potatoes. Homemade barbecue sauce is what I used, but your favorite barbecue sauce will work too."
Ingredients
1 sweet potato
1/2 medium sweet onion, chopped
1 medium apple - peeled, cored, and chopped
3 carrots, peeled and chopped
2 skinless, boneless chicken breast halves
2 tablespoons barbecue sauce
1 cup cranberries
Directions
Preheat oven to 375 degrees F (190 degrees C). Lightly grease a baking dish.
Pierce the sweet potato several times with a fork and cut in half. Place in a microwave-safe dish; pour water to about 1/2-inch deep. Cook in microwave 10 minutes.
Arrange the onion, apple, and carrots into the bottom of the prepared baking dish. Brush the barbecue sauce on both sides of the chicken breasts and lay atop the vegetables. Peel the sweet potato and cut into large chunks; scatter into the baking dish. Sprinkle the cranberries over the dish.
Bake in the preheated oven until the chicken is tender and no longer pink in the center, 45 to 55 minutes. Allow to cool 5 minutes before serving.
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Low-Fat Salad Recipes
Broccoli Salad
Ingredients
4 cups fresh broccoli florets
1/4 cup red onion, finely diced
3 tablespoons raisins
2 tablespoons dry roasted sunflower seeds
1/4 cup plain yogurt
2 tablespoons orange juice
1 tablespoon fat-free mayonnaise
Directions
Combine the broccoli, onions, raisins, and sunflower seeds.
In a small bowl, whisk the yogurt, orange juice, and mayonnaise until blended. Pour over the broccoli mixture and toss to coat.
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Chicken Fiesta Salad
Ingredients
2 skinless, boneless chicken breast halves
1 (1.27 ounce) packet dry fajita seasoning, divided
1 tablespoon vegetable oil
1 (15 ounce) can black beans, rinsed and drained
1 (11 ounce) can Mexican-style corn
1/2 cup salsa
1 (10 ounce) package mixed salad greens
1 onion, chopped
1 tomato, cut into wedges
Directions
Rub chicken evenly with 1/2 the fajita seasoning. Heat the oil in a skillet over medium heat, and cook the chicken 8 minutes on each side, or until juices run clear; set aside.
In a large saucepan, mix beans, corn, salsa and other 1/2 of fajita seasoning. Heat over medium heat until warm.
Prepare the salad by tossing the greens, onion and tomato. Top salad with chicken and dress with the bean and corn mixture.
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Chinese Chicken Salad III
"This is one of my favorite salads. It tastes so good you wouldn't even suspect it's low-fat. Wonton wrappers (or skins) can be found in the deli or produce section of most supermarkets."
Ingredients
3 tablespoons hoisin sauce
2 tablespoons peanut butter
2 teaspoons brown sugar
3/4 teaspoon hot chile paste
1 teaspoon grated fresh ginger
3 tablespoons rice wine vinegar
1 tablespoon sesame oil
1 pound skinless, boneless chicken breast halves
16 (3.5 inch square) wonton wrappers, shredded
4 cups romaine lettuce - torn, washed and dried
2 cups shredded carrots
1 bunch green onions, chopped
1/4 cup chopped fresh cilantro
Directions
To prepare the dressing, whisk together the hoisin sauce, peanut butter, brown sugar, chili paste, ginger, vinegar, and sesame oil.
Grill or broil the chicken breasts until cooked, about 10 minutes. An instant-read thermometer inserted into the center should read 165 degrees F (74 degrees C). Cool and slice.
Preheat oven to 350 degrees F (175 C). Spray a large shallow pan with nonstick vegetable spray; arrange shredded wontons in a single layer and bake until golden brown, about 20 minutes. Cool.
In a large bowl, combine the chicken, wontons, lettuce, carrots, green onions and cilantro. Toss with dressing and serve.
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Easy Broccoli Salad I
Ingredients
4 cups fresh broccoli florets
1/4 cup red onion, finely diced
3 tablespoons raisins
2 tablespoons dry roasted sunflower seeds
1/4 cup plain yogurt
2 tablespoons orange juice
1 tablespoon fat-free mayonnaise
Directions
Combine the broccoli, onions, raisins, and sunflower seeds.
In a small bowl, whisk the yogurt, orange juice, and mayonnaise until blended. Pour over the broccoli mixture and toss to coat.
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Mexican Bean and Rice Salad
Ingredients
2 cups cooked brown rice
1 (15 ounce) can kidney beans, rinsed and drained
1 (15 ounce) can black beans, rinsed and drained
1 (15.25 ounce) can whole kernel corn, drained
1 small onion, diced
1 green bell pepper, diced
2 jalapeno peppers, seeded and diced
1 lime, zested and juiced
1/4 cup chopped cilantro leaves
1 teaspoon minced garlic
1 1/2 teaspoons ground cumin
salt to taste
Directions
In a large salad bowl, combine the brown rice, kidney beans, black beans, corn, onion, green pepper, jalapeno peppers, lime zest and juice, cilantro, garlic, and cumin. Lightly toss all ingredients to mix well, and sprinkle with salt to taste.
Refrigerate salad for 1 hour, toss again, and serve.
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Perfect Summer Fruit Salad
Ingredients
2/3 cup fresh orange juice
1/3 cup fresh lemon juice
1/3 cup packed brown sugar
1/2 teaspoon grated orange zest
1/2 teaspoon grated lemon zest
1 teaspoon vanilla extract
2 cups cubed fresh pineapple
2 cups strawberries, hulled and sliced
3 kiwi fruit, peeled and sliced
3 bananas, sliced
2 oranges, peeled and sectioned
1 cup seedless grapes
2 cups blueberries
Directions
Bring orange juice, lemon juice, brown sugar, orange zest, and lemon zest to a boil in a saucepan over medium-high heat. Reduce heat to medium-low, and simmer until slightly thickened, about 5 minutes. Remove from heat, and stir in vanilla extract. Set aside to cool.
Layer the fruit in a large, clear glass bowl in this order: pineapple, strawberries, kiwi fruit, bananas, oranges, grapes, and blueberries. Pour the cooled sauce over the fruit. Cover and refrigerate for 3 to 4 hours before serving.
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Simple Macaroni Salad
Ingredients
2 cups macaroni
2 eggs
2 tablespoons chopped dill pickles
3/4 cup chopped celery
2 tablespoons thinly sliced green onion
3/4 cup fat free Italian-style dressing
salt and pepper to taste
Directions
In a pot of salted boiling water, cook pasta until al dente, rinse under cold water and drain.
Place eggs in a saucepan and cover with cold water. Bring water to a boil; cover, remove from heat, and let eggs stand in hot water for 10 to 12 minutes. Remove from hot water, cool, peel and chop.
In a large bowl, combine the pasta, eggs, pickles, celery and green onions. Pour dressing over salad and toss to coat. Season with salt and pepper to taste; serve chilled.
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Sunday Best Fruit Salad
Ingredients
1 (20 ounce) can pineapple chunks, juice reserved
2 apples, peeled and cored
1 (21 ounce) can peach pie filling
2 bananas, peeled and diced
3 kiwis
1 pint strawberries
Directions
In a small bowl, toss the chopped apples in reserved pineapple juice. Allow to sit for 5 to 10 minutes.
In a large salad bowl, combine the peach pie filling and pineapple chunks.
Remove apples from pineapple juice and add to pie filling and pineapple mixture. Add chopped bananas to reserved pineapple juice and let sit for 5 to 10 minutes.
Peel and slice kiwi and 1/2 of strawberries. Chop the other 1/2 of strawberries and set aside.
Remove bananas from pineapple juice and add to pie filling mixture. Add chopped strawberries; toss together.
Arrange kiwi slices around the edge of the serving bowl and alternate with strawberry slices. Chill and serve.
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