Suggestions please for low fat chicken breast recipies
- Lanyboy May 19, 2006 12:21 PM
The old doc finally got me to eat a low fat, low sugar diet. Weight and health wise I am ok with it, but it's getting boring. Specifically I'd like to get some preperations for skinless chicken breasts that have some flavor. Keep in mind no BBQ sauces (the sugar you know), no fried chicken (too many fats in hot oil preparations.) Mostly I have been grilling and then dressing with either lemon and pepper or a littel balsamic and EVO. Can you help me flavor it up or add variey? Thanks hounds!
One my favorites is to make foil packages; salt & pepper chicken; add sliced onions, sliced carrots, crushed garlic, sliced green pepper, sliced celery, sliced mushrooms, and pour a little sherry over it all; seal the package; place folded side up on a pie pan (they do leak sometimes ), and bake @350 for 30 minutes, depends on the size.
I grill chicken and then use homemade salsas to give it more flavor. Stir fries with chicken broth rather than oil work well.
one of my favorites is making a marinade of chunky salsa (1/2 c), dijon mustard (1/4 cup) & fresh lime juice (2T)- marinate chicken in fridge for at least 30min.
Then saute chicken only in butter, until brown (but you can omit butter for healthier)while boiling marinade for a couple minutes. Add marinade to chicken & finish sauteing until chicken is done. Place chicken on plate & boil marinade for 1 more minute. Spoon it over chicken & top with plain yogurt or sour cream. Can squezze a little fresh lime on top too.
Here is one of my favorites. You can use lowfat dressing and cheese, of course, if the full fat versions are not accetable.:
Buffalo chicken salad (serves 2)
One large boneless, skinless chicken breast
1 jar prepared buffalo wing sauce
Shredded cheddar cheese
Prepared blue cheese or ranch salad dressing
Trim chicken breast of fat and remove center cartilage so that you now have two breast halves. Filet each breast half into two thin pieces then slice across the grain into thin strips. Place chicken strips in a non-reactive bowl and pour the wing sauce over the chicken strips and mix to distribute the sauce evenly (pour in enough sauce to generously cover each piece of chicken). Let stand for a least 30 minutes. While the chicken is marinating prepare salad vegetables and place in individual bowls, top with shredded cheese. Pour chicken and all of the marinade into a hot skillet and sauté until chicken is cooked through (about 5 minutes). Once chicken is cooked transfer half of the meat and sauce onto each salad, pour ranch or blue cheese dressing over the chicken and salad and eat immediately.
Something I like to do with creamy dressings is to thin them with a little nonfat buttermilk or yogurt + water. Then add some seasonings to make up for the dilution, like garlic powder, fresh chives, etc.
Or, just make low-fat creamy dressings from scratch :).
Cheese is tricky, even reduced-fat versions can be moderately high in fat.
What I ususally do is marinate it for a long time with some good quality flavored olive oil, kosher salt, pepper, and what ever other spices strike your fancy. I use this peppercorn kind of oil that my sister brought back from Italy. You don't need alot so you can cut down on fat. Then I broil. Or you can rub with lemon/lime, salt, pepper and broil. Or shove garlic in it and cook that way. I eat a lot of chicken breasts