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What to make with four boneless, skinless chicken breasts...

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That is low in fat, not high in calories, no sugar or carbs, that's not a stir-fry or tacos or fajitas?

thank you...

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  1. Chicken piccata?
    Or chicken Marsala?

    2 Replies
    1. re: cheesecake17

      You could make a crustless quiche or a frittata with (cooked and diced) chicken breast, bacon pieces, and the cheese of your choice -- feta or goat cheese work well -- and any low-carb veggies that you like (as long as they're precooked, too): onion, mushroom, spinach, peppers, artichoke hearts . . .

      Sorry, I can't post a recipe because I don't use one. For a standard deep-dish Pyrex greased pie pan, I generally use 8 eggs, 1/2 cup of halfnhalf, salt, pepper, one drop of Tabasco per egg (or to taste) and toss in whatever meat & veggies look good. Yes, the halfnhalf is high in fat, but if you try to use 2% milk -- and believe me, I have -- your quiche leftovers, if any, will turn seepy in the fridge.

      Bake in a 350 (F) preheated oven for 30 minutes, then check for doneness. You want to take the quiche out when the eggs in the very center are still *very slightly* loose so residual heat will finish the cooking.

      If portion control is an issue, you can also cook these in a muffin tin, or possibly in muffin cups. Just spritz 'em with a bit of cooking spray first.

      I like quiche because it can be served hot or cold. :)

      If you have a Winn-Dixie near you, they carry store brand "pouch bacon" which is quite good and only the red bits. They usually cost around $2 a pouch, which is well worth it for the convenience.

      1. re: Chowbird

        I would choose chicken breasts that are no more than 6 ounces, for portion control. I'd wrap them with 2 slices of lean prosciutto and include a sage leaf or two inside the wrapper. Cook in a non-stick pan with only a drizzle of olive oil. The prosciutto seals in the moisture and adds a small amount of sweetness and saltiness without a lot of calories or fat. It is certainly low-carb, though I don't typically focus on carbs, calories or fat, if their sources are reasonable and from whole food products. There is enough flavor in those few ingredients to make the chicken preparation tasty and well-rounded, with minimal fuss/prep time.

    2. And you want how many servings?

      I keep individually wrapped boneless skinless chicken breasts in my freezer. When I saw the tikka masala thread I zeroed in on the recipe from Leites Culinaria because, using 2 B/S chicken breasts, it renders 2 servings, but those turned out to be very generous servings. The recipe is essentially a reduced version of the Cooks Illustrated recipe discussed in the same thread which uses 4 B/S breasts and renders 4-6 servings. Anyway it was rather simple to make and definitely well worth the effort. Serve it with basmati rice and/or a vegetable and you'll have a really good meal that you'll want to repeat.

      1 Reply
      1. re: Sam D.

        I used that recipe last night and you're right, it is very good. I used 5 chicken thighs and upped the amounts of veggies to serve 4 people.

      2. could you split into thinner cutlets and make chicken marsala w/ a steamed vegetable or great salad on the side? I do that alot.

        5 Replies
        1. re: MRS

          Marsala is a good idea, I love it, but I thought it had flour in the recipe?

          1. re: LuluTheMagnificent

            I made it last week without flour and it was fantabulous! It's really easy to modify all of these recipes.

            1. re: LuluTheMagnificent

              Plus wouldn't the Marsala wine hurt the carb/calorie request.

              1. re: melpy

                It has like 4 carbs for a cup.

              2. re: LuluTheMagnificent

                Disclaimer: I've never made this recipe... but... This recipe is marsala-esque, and says you can use rice flour for gluten-free, so I imagine that might help keep the carbs down... it says it's only 4.9 carbs per serving: http://www.skinnytaste.com/2011/03/ch...

            2. Chic parm, Chic melenaze, chic pot pie, marinted in lemon, tyme and EVOO, then grilled.

              4 Replies
              1. re: treb

                Yum, treb. I love chicken pot pie and hope you would be wiling to share your recipe (or any other good one) for chicken pot pie that meets the criteria of what the OP requested..."That is low in fat, not high in calories, no sugar or carbs,"

                1. re: Fowler

                  Same request here for a low in fat and carb chicken parm...

                  1. re: juliejulez

                    I love chicken parm and chicken pot pies, but...

                    1. re: LuluTheMagnificent

                      but what?

              2. Chicken Caesar Salad. Grilled (with smoke-outdoors would be best) on top of the salad.

                Is corn a carb? I'm thinking yes, but if not, chicken chalupas might work.

                1. flatten them, wrap around some goat cheese, wrap in prosciutto and grill with asparagus

                  3 Replies
                  1. re: meatnveg

                    This sounds really good. Thanks!

                    1. re: meatnveg

                      Prosciutto and goat cheese might be too caloric.

                      1. re: melpy

                        Goat cheese is actually very low in calories, one of the lowest of the cheeses actually. 1oz of full fat goat cheese is 70 calories, at least for the kind I get at Costco, and 1oz is a decent amount for goat cheese.

                    2. http://smittenkitchen.com/blog/2008/0...

                      This is a great glaze recipe. I've used it many times for chicken skewers, both grilled and just baked in the oven. I have it divided up into 6 servings (don't have measurements for the full serving, I just eyeball it), but each serving (glaze only, not counting chicken obviously) is about 30 calories, pretty much fat free, and 4g of carbs (3 of which is sugar). That's mostly from the honey so you could omit it and it'd probably still be fine.

                      I have tons of healthy chicken breast recipes but all your requirements are throwing me off... especially the low in fat one. Most low carb recipes have fat in them. Are you opposed to "healthy" fats like those found in olive oil or pestos? This recipe has been a favorite both in my house and with some folks here on Chow, but the pesto makes it higher in fat: http://www.kalynskitchen.com/2010/09/... The cheese is optional. It's almost no carb (less than 2g) and virtually sugar free.

                      This one might be too close to fajitas, but it fits the requirements if you don't use the olive oil and leave out the corn: http://bevcooks.com/2013/02/chipotle-... When I made it I reduced the olive oil to 2tbsp and it was plenty, so it could be reduced even furthur. I used 14oz of chicken and the lesser olive oil, but basically followed the recipe, and got 242 calories per serving for 4 servings, 10g fat (again from the olive oil mostly), 13.8g carbs (10 of which come from the corn), and 3 g sugar (from the corn and red peppers...naturally occuring sugars).

                      I made this as written with pork, but it would be good w/ chicken http://www.kalynskitchen.com/2005/09/... I don't have info since I made it w/ the pork, but other than the olive oil, the other ingredients are very low in fat and sugars.

                      The Kalyn's Kitchen site is definitely a good spot to check out. She's a South Beach dieter so most of her recipes have next to no sugar or carbs. The fat varies since South Beach and other low carb diets generally do not limit fats, but try to avoid saturated fat at least.

                      2 Replies
                      1. re: juliejulez

                        Thank you, very informative. No, i'm not opposed to healthy oils.

                        1. re: LuluTheMagnificent

                          Cool, most of what I linked to should work then. I try to avoid saturated fats, and keep the sugar on the lower end too, so I cook pretty healthy most of the time. I can't give up my pasta and rice though so going way low carb is rough for me though :)

                      2. Sear ch br, then put in large skillet at lower heat. Separately, sauté sweet onion, sliced sweet pepper, brown mushrooms. Add sauté to skillet when ch is approaching done. Add sugar-free marinara, but leave tops of ch clear. Simmer a bit to finish ch. Add slice of fontina cheese to each piece of ch. Cover until cheese is melted. Serve with basmati rice.

                        5 Replies
                        1. re: GH1618

                          >>> Serve with basmati rice.<<<

                          The OP specified "no sugar or carbs" in their request, so I too would be interested in learning about the basmati you mention that does not contain sugar or carbs.

                          1. re: Fowler

                            Right, the carbs. I was just thinking about the sugar.

                            1. re: GH1618

                              Thanks, what could I use instead of the rice?

                              1. re: LuluTheMagnificent

                                Presumably, any type of non-starchy vegetable, as that is what you're looking for. Blanched and seared broccoli or rabe with slivers of garlic and crushed red pepper?

                                1. re: LuluTheMagnificent

                                  You could do cauliflower rice... someone else here on the boards makes it, ChristinaMason maybe?
                                  I've never made it but here's instructions: http://www.everydaymaven.com/2013/how...

                          2. Chicken egg white omelet?

                            1 Reply
                            1. re: ipsedixit

                              No. :)

                            2. Yogurt Curry Kabobs.

                              Cut chicken in 2 inch chunks.
                              Marinate in plain yogurt, madras curry powder, fresh minced/pureed ginger, minced garlic and a squeeze of lemon for a couple of hours. Save some of this sauce (before adding the chicken, of course) for serving with the chix. Salt and pepper, of course.

                              Thread on soaked skewers, grill or broil.

                              Serve with a large Mediterranean style salad with olives, some feta, cucumbers, tomatoes.

                              1 Reply
                              1. re: cheesemonger

                                Thanks, will try this. Maybe not this time, but soon.

                              2. How low-carb does it have to be? Cacciatore comes to mind, but it does call for tomatoes & bell peppers.

                                You could stuff them with a mixture of spinach, sun-dried tomatoes and reduced-fat feta or goat cheese, and serve with a vinegar reduction.

                                Or go with tandoori-style and serve with a yogurt sauce. IIRC there's a good recipe on Epicurious.

                                Other options would be a nice dry rub (like Cajun or jerk spice) or a marinade - maybe lime or lemon juice, soy sauce or tamari, garlic, ginger & a touch of sesame oil? Then just grill or broil.

                                If you're just looking for a way to use them up and it doesn't have to be a formal entree, poach them and make chicken salad with low-fat Greek yogurt instead of mayo.

                                19 Replies
                                1. re: goodhealthgourmet

                                  Peppers have carbs? I give up. Just bake or steam the thing and eat it plain.

                                  1. re: goodhealthgourmet

                                    Want to eliminate all sugar and carbs if possible, but certainly want to eliminate processed carbs and sugar. The chicken salad would make me want bread or crackers to eat with it.

                                    Will look up tandoori style, thank you.

                                    1. re: LuluTheMagnificent

                                      I eat extremely low carb to control diabetes tightly without meds, and I'm not nearly as restrictive of veggie carbs as you seem to be. Are you kind of new at this, by any chance? Everything I used to eat over pasta or rice, I now eat over a bed of sauteed spinach or string beans or cooked spaghetti squash or pureed turnip or rutabaga or cauliflower or zucchini noodles...

                                      If you want something very lean (I use plenty of fats from dairy and other healthy oils), you can make thin sliced chicken breast cutlets piccata with very little butter or oil. But if you cut the fat too much to save calories, there are a lot of vitamins you won't absorb without it. Kind of like buying a new problem.

                                      1. re: mcf

                                        Yes, I'm very new at it. I didn't even know some veggies have carbs. :(

                                        1. re: LuluTheMagnificent

                                          All veggies have carbs, but picking high fiber and colorful veggies makes them pretty negligible and very delicious and healthy.

                                          As I've said, I measure my blood glucose after meals and non starchy veggies (and some root veggies and pumpkin) don't budge it much. Leafy ones, even eaten by the bucketful, not at all.

                                          1. re: mcf

                                            Yes, all veggies have carbs but the net carbs vary significantly. I eat a lot of veggies but eat very few net carbs because the carbs in plants also come along with fiber. Here is a list of net carbs in veggies which might help you.

                                            http://kitchen-parade-veggieventure.b...

                                            1. re: fldhkybnva

                                              Thanks, I don't need help, I've been eating low carb since 1998, Very low carb for almost a decade, and I know what every serving is doing to my blood glucose levels.

                                              I think the OP does need to read some more about what a carb is, and which are advisable and which are not, as well as the roles of protein and fat in health.

                                              You can really paint yourself into a corner by undertaking major dietary changes without understanding the mechanics and some of the metabolic science of it.

                                              1. re: mcf

                                                Oh I apologize, I didn't mean to imply that you aren't informed. The link was intended for the OP as it seems that more information bout general nutritional information would be helpful to her/him. Yea, I have read quite a bit about metabolic science and there is a lot of learning which general news headline health information won't provide.

                                                1. re: fldhkybnva

                                                  No harm done. I'll just add that I don't buy into "net" carbs the way they're commonly discusssed. In fact, almost half of fiber is metabolized to varying degrees between individuals, and deducting all carb grams in a very high fiber diet can lead to undesirable results, IME.

                                                  But the information is so useful anyway, helps to make wiser choices for meeting goals and enjoyable meals.

                                                  1. re: mcf

                                                    "I'll just add that I don't buy into "net" carbs the way they're commonly discusssed. In fact, almost half of fiber is metabolized to varying degrees between individuals, and deducting all carb grams in a very high fiber diet can lead to undesirable results, IME"

                                                    More about that please, if allowed.

                                                    1. re: Shrinkrap

                                                      Just that, soluble and insoluble fiber are metabolized with slight differences between them, at a rate of just under half the calories digested. Things like gastric slowing or metabolism rate can alter the percentage in various individuals.

                                                      As a diabetic who tests the effect of foods and who eats very high fiber, I've known for years that subtracting the fiber count from the carbs was a non starter for me, based upon my post meal glucose rise.

                                              2. re: fldhkybnva

                                                Thank you. I'll read that site, because I don't even know what net carbs are.

                                                1. re: LuluTheMagnificent

                                                  I am not trying to be condescending or mean in anyway but it'd probably be good to read a little bit more before you set out on a diet adventure as it will likely help with results if you had a good grasp on nutritional science. I only mention this because I am in the healthcare field and also do some personal training work and have encountered many who are quite frustrated at the lack of results but it's more a matter of knowledge rather than biology. It's been really helpful to me to read as much as possible not only to inform myself but also because a lot of standard mainstream nutritional science is not necessarily accurate.

                                                  1. re: fldhkybnva

                                                    I agree with this... definitely do your research. Lulu, I'm a member on sparkpeople.com, which is a weight loss/health community. There are tons of resources there, and you might benefit from checking it out, even just to read their articles.

                                                    Also I will just add, pick a "diet" that you can do for pretty much the rest of your life. I feel that diets that cut out a lot of things are hard for most people to maintain, and that's why so many people end up yo-yoing (myself included). Eating a certain way temporarily usually only results in temporary weight loss :) I'm in maintenance now after losing 50+ lbs, and trust me, it is way harder to maintain than it was to lose, but I'm glad I picked a way of eating that is something I'm comfortable with doing for forever.

                                                    1. re: juliejulez

                                                      +1! Given that I'm very interested in most things health and fitness related, people often ask my advice and want to know what I do but I have to preface with the warning that my food preferences in terms of cravings, likes and dislikes are quite different than many that I've encountered and so if you try to emulate what someone else does it doesn't always work. For example, I could go weeks to months without ever craving or wanting anything sweet or really many carbs at all (other than vegetables which I love, but I rarely if ever want cake, ice cream, candy, pasta, etc.) however I know people who can't go a day without dessert and so you have to be able to come up with a plan that will allow you to satisfy your personal preferences in a healthy way. My "diet" (in the general sense of what I eat not the sense of weight loss) works for me but doesn't work for others so if they try to achieve similar results in the same way then it's a constant battle with yourself which doesn't yield results. I just wanted to echo juliejulez that you definitely need a plan that works for you specifically which might take some time to find but should be the ultimate goal if you're hoping for lifelong change. Best wishes in your journey, it's a process so don't be too hard on yourself. Please do report back if you try out any of the ideas here.

                                                      1. re: juliejulez

                                                        "I feel that diets that cut out a lot of things are hard for most people to maintain, and that's why so many people end up yo-yoing (myself included)."

                                                        I think that's the nature of weight loss in general, and some diets are not well suited for certain dieters, as you say. But for the most part, most folks regain no matter how well chosen the plan.

                                                        A lot of researchers acknowledge that those who tend toward weight gain are different, physiologically/chemically, than those who don't, and it's very hard, though not impossible for most, to overcome.

                                                        That said, diets that *do* cut out a lot of things are sometimes the only way for folks to get off the seesaw, by avoiding the hormonal swings certain foods cause.

                                                        Your body, your science experiment. :-)

                                              3. re: LuluTheMagnificent

                                                Lulu, considering you are still in the early learning stages, your best bet may be to consult with an expert that has education, training, experience and some type of certification in the field of food science. Asking anonymous, self-appointed "experts" that like to give advice via the internet (and I am not referring to anyone here) is probably not a good idea when it comes to something as important as food science.

                                                1. re: Fowler

                                                  Discussing diet plans with those who've lived on them for many years or some appreciable amount of time may be the best way to learn about them.

                                                  We are each the only experts about what's happening in our own bodies.

                                                  There are very good books on these issues in lay language and with scientific citations, as well as blogs by experts/researchers.

                                                  OTOH, most of the "food science" experts are getting very poor information in their educations, by comparison: http://chowhound.chow.com/topics/8879...

                                                  1. re: Fowler

                                                    Thank you all for the advice. I have an appt with a nutritionist next week. I called it a diet, but I am really just changing the way I eat. I'm keeping it as simple as I can, meat or fish(which I barely like) and veggies. So far that is all I've been doing and it's pretty good. I can eat out and not stress.

                                          2. I use a lot of boneless, skinless chicken breasts and have a natural preference for lower carb meals.

                                            I'm not sure if you're looking to reduce all sugar and carbs or just processed carbs or net carbs, etc... but a few favorites

                                            Chicken Parmesan (tomatoes would add to carbs/sugars but with fiber net carbs are low)
                                            Chicken marsala
                                            Any number of seasonings (sesame soy, garlic and herb) and piled on lettuce/cabbage/spinach
                                            Stuffed chicken breasts

                                            2 Replies
                                            1. re: fldhkybnva

                                              I have agave, but mostly want to avoid processed sugars and carbs.

                                              Chicken breasts stuffed with what?

                                              1. re: LuluTheMagnificent

                                                I rarely eat processed sugars or carbs so perhaps if you give more indication of what you're looking for I can give you more ideas. You can stuff them with whatever you like - we often do a light cordon bleu with thin sliced ham and cheese, last week was crab. Other ideas - herbs, veggies. I've found it quite easy to make very reasonable low calorie and low fat meals which you might not expect to be. For example, we make a quick BBQ chicken with a few strips of center cut bacon and slivers of cheese with or without guacamole which is delicious.

                                            2. Piccata. No need to skimp on the butter.

                                              10 Replies
                                              1. re: linguafood

                                                Thanks! Will look up piccata not sure what it is.

                                                1. re: LuluTheMagnificent

                                                  You can make it with chicken breasts (I like to use kosher b/c they're brined, so they stay juicy -- not that I cook them long) or thighs.

                                                  The breasts usually need to be pounded a bit to have them cook more evenly. You sauté the breasts/thighs (I like to lightly dust with seasoned flour) in a mix of oil and butter until brown on each side. Take them out and rest on a plate. Splash about 1/4 cup of white wine in the pan, let it reduce some. Add the juice of half a lemon and a few tbsps of capers. Reduce the heat, then add a pat of cold butter to thicken the sauce. Put the chicken back in and toss around in the sauce. You can add fresh parsley if you like, but I don't find it necessary. I eat this about once a week -- it's fast, cheap, delicious, and pretty much zero carb (I don't worry about fat too much). Great with roasted cauli or just a side salad.

                                                  ETA: You can obviously forego the dusting with flour (which is literally a dusting, but if you're hard-core low carb or gluten intolerant, maybe that's important), the chicken will brown nicely without it if you got the temp right. The pat of butter to 'mount the sauce', OTOH; is kinda essential.

                                                2. re: linguafood

                                                  Butter is not low cal though...

                                                  1. re: melpy

                                                    It's not necessary to do low-fat, low-carb AND low-cal all in the same meal, IMO. A tbsp in the sauce will certainly not add up to enough for a meal that is presumably eaten by more than one person.

                                                    Also, butter is good for ya.

                                                    1. re: linguafood

                                                      I agree but I was basing my comments on the OP's request.

                                                      1. re: melpy

                                                        Right, and the total amount of butter used in this recipe is minuscule. So it's all good.

                                                        1. re: melpy

                                                          OP said "not high in calories", not "low cal". What IS "low cal" these days?

                                                          1. re: Shrinkrap

                                                            Ok, not high does not =low?
                                                            I guess I will tell my ESL students that our opposites lesson was wrong.

                                                            I am not here to argue semantics. I just wanted to make sure we weren't ignoring the original intention if the OP.

                                                            "Is butter a carb?" -Regina George, Mean Girls

                                                            We know how well that turned out.

                                                      2. re: melpy

                                                        Not in huge quantities, no, but like linguafood said, 1 tbsp spread out over 4 servings is very little calories (roughly 25 to be exact). Olive oil is actually more calories than butter, although olive oil is a healthier form of fat than butter. I use butter and bacon grease in my cooking all the time, and I'm a pretty healthy cook most of the time. A little goes a long way :)

                                                        1. re: juliejulez

                                                          " I use butter and bacon grease in my cooking all the time"

                                                          You are my kind of cook! In *moderation* it is fine and increases most peoples quality of life.

                                                    2. a few thoughts...

                                                      - i might poach the meat in chicken broth with some garlic and onion pieces, then shred it...
                                                      -- bake a couple of potatoes, scoop the flesh (save it for the dog or use it for something else at another time...), then fill the skins with chicken, caramelized onions, roasted garlic, steamed broccoli pieces, and nutritional yeast... any other veggies you like. then broil until skins get crispy.
                                                      -- or roast some peppers, then combine with chicken mixed with other cooked veggies (onions, tomatoes, squash, etc) and stuff peppers and bake topped with nutritional yeast or a little low fat cheese of choice.

                                                      - or do a moroccan stew -- saute some onions, add some garlic, cumin, tumeric, coriander, paprika, and cook til fragrant. then add chicken broth and some lemon zest. bring to a boil and add cubed chicken, carrots (if you want to expend the carbs), mushrooms, artichoke hearts, some chopped cauliflower and eggplant cubes, etc. cook til chicken is done and veggies tender. season with salt and pepper, and serve with parsley if you like. serve over spaghetti squash.

                                                      - lettuce wraps -- poach it and shred it; or cook it in a pan with onions, garlic, mushrooms, a little soy, some rice wine vinegar, and anything else you like. then roll away...

                                                      1 Reply
                                                      1. re: Emme

                                                        Thanks. I like the lettuce wraps idea. I wrote it down.

                                                      2. Baked Chicken Parmesan.

                                                        6 Replies
                                                        1. re: sueatmo

                                                          This is one of our favorite weekly meals.

                                                          1. re: fldhkybnva

                                                            This has to be breaded no?

                                                            1. re: LuluTheMagnificent

                                                              They don't have to be breaded; I've made them without breading and just seared them in a little oil before putting them in sauce and cheese to finish in the oven.

                                                              1. re: LuluTheMagnificent

                                                                Nope we do it unbreaded. I've never made it breaded and actually prefer it unbreaded. Season with S&P and fresh herbs- delicious!

                                                                1. re: LuluTheMagnificent

                                                                  On that Kalyn's Kitchen site I linked to above, she often uses almond meal/flour to sub as breading in recipes like that.

                                                                  1. re: LuluTheMagnificent

                                                                    I use crumbs from low carb bread that I make in the blender. But you could use any other crumbs you want, or you could use golden flaxseed meal.

                                                              2. Sometimes I give boneless skinless chicken breasts a quick rub of olive oil, then shake them with half of the spices in my cupboard--paprika, garlic salt, lemon pepper, cayenne etc and bake...the spices give it almost a crust, and you can add a squeeze of lemon right before serving. I like to slice a breast and serve on a bed of greens tossed with olive oil and a bit of apple cider vinegar.

                                                                1 Reply
                                                                1. re: schrutefarms

                                                                  Thank you. I'll give this a shot soon.

                                                                2. This is a recipe that I make often using boneless skinless breasts. To make it 100% carb-free, you could substitute ground almonds for the flour or breadcrumbs, and omit the wine (use some of the broth to deglaze the pan instead). And, as you will note, I typically serve it over penne pasta, which obviously would not work - you might be able to substitute pureed cauliflower for that. And, omit the carrots if you are going for absolutely no carbs whatsoever, but it will affect the flavor of the dish. (My husband and son are both diabetic and we've never viewed the carbs in carrots as an issue but I gather you are trying to eliminate all carbs.)

                                                                  Boneless Chicken Breasts, with Sauce

                                                                  boneless skinless chicken breasts, either sliced in half horizontally or pounded thin
                                                                  one medium onion, chopped
                                                                  mushrooms, sliced
                                                                  baby carrots, or large carrots cut into “baby size”
                                                                  ¼ cup white wine
                                                                  1 cup chicken broth
                                                                  salt
                                                                  pepper
                                                                  ½ tsp. Herbs de Province (or mixture of dried thyme, oregano, basil)

                                                                  1. Dredge chicken breasts in flour and/or bread crumbs. Sautee in olive oil over medium heat, until golden brown and cooked through, turning once (about 8 minutes).
                                                                  2. Remove chicken, pour out excess oil but leave enough to sautee vegetables.
                                                                  3. Scatter vegetables in pan and sautee over medium high heat until onions are translucent.
                                                                  4. Add wine, stirring to deglaze pan, and until liquid is reduced by about ½.
                                                                  5. Add chicken broth and increase heat. Stirring occasionally allow liquid to boil so that it thickens to a sauce-like consistency.
                                                                  6. Serve sauce poured over chicken or on side. Best served with pasta (penne or rigatoni) or rice as side dish.

                                                                  1. I would cut them into cutlets and grill them on the stove top grill with some of our favorite seasoning blend.

                                                                    1. pounded thin. stuffed with jalapeno and a blue/cream/cheddar mixture with some onion and bacon. i dip in egg and bread crumb and bake. but you needn't.
                                                                      had them the other night.

                                                                      what about chicken lettuce wraps?

                                                                      1. Paillard. Pound thin, season ,maybe some oil (which should burn off), grill over charcoal or wood, squeeze of lemon. Grill some asparagus while you're at it.

                                                                        1. Given your requirements I would focus more on the preparation technique than the recipe.

                                                                          If you sous vide the chicken breasts or soft poach them properly, they will be good enough to eat regardless of the sauce you put on them. The Morimoto cookbook has a good recipe for poached chicken breasts with sesame sauce.

                                                                          1. I ended up making tortilla soup. http://allrecipes.com/recipe/slow-coo...

                                                                            Thank you for the recipes, I'm on a diet and will be making lots of your suggestions soon enough.

                                                                            2 Replies
                                                                            1. re: LuluTheMagnificent

                                                                              Wow, it looks delicious and now you have given me a new idea! Thanks.

                                                                              1. re: fldhkybnva

                                                                                You're welcome. It was delicious!

                                                                            2. I am a bit late but I have a good one. Put them in a roasting tray with sliced onions and mushrooms. Add white wine and five spice powder. Mix and bake. Serve with brown rice. Plenty of juice!

                                                                              3 Replies
                                                                              1. re: CCSPRINGS

                                                                                NO rice.

                                                                                1. re: mcf

                                                                                  Brown rice is ok in most cases, better than mashed.

                                                                                  I overlooked your earlier reply regarding strict carb control. Serving everything on a bed of spinach sounds good to me.

                                                                                  1. re: CCSPRINGS

                                                                                    Maybe for you, but the OP asked for "no sugar or carbs."

                                                                              2. This is my favorite.

                                                                                http://www.yankeemagazine.com/recipe/...

                                                                                Just leave out the sugar I do. I like to add more vegetables.

                                                                                1. I make this silly easy Kraft chicken recipe. It's just s&p, smear mayo on top of chicken and top with Parmesan, then bake. I like to add herbs too.
                                                                                  It comes out moist and delicious.

                                                                                  4 Replies
                                                                                  1. re: monavano

                                                                                    Remember when Kraft sponsored TV programs? There were always luscious-looking (to my 10-year-old eyes) recipes and the offer of a mail-order brochure at the end. I always wanted my Mom to order the recipes, but she never did.

                                                                                    1. re: pine time

                                                                                      You never know where you're going to find good, easy recipes! I now go to company websites to check out their recipe links, like Grey Poupon, which is Kraft.

                                                                                      1. re: pine time

                                                                                        In 1987 Kraft sponsored Jim Henson's The Christmas Toy with lengthy recipe commercials to be found in the TV guide. You can watch all four commercials on YouTube. I bought the TV Guide on ebay a few year ago. I am dying to have an ugly sweater party in which I show the movie with the commercials and we make all the recipes. Have made one but most are pretty bad for you.

                                                                                        1. re: melpy

                                                                                          In a used book store, I found a brochure from Better Homes and Gardens, original price: 35 cents. Of course, I bought it for $3! Recipes are mostly early '60s renditions of gussied-up canned/processed foods. One, though, is a keeper: coconut macaroons, using only coconut, condensed milk and vanilla. Easy and really good, albeit sticky, even off the Silpat!

                                                                                    2. I mix a little olive oil, lemon juice, vinegar (of my choice), mashed garlic and dijon mustard with s&p and italian herbs and marinate it for about an hour or two, then stick it under the broiler. I paint it with the marinade if it looks dry. Then I have it sliced over salad greens with a little dressing. My roommate thinks I'm a culinary goddess.

                                                                                      3 Replies
                                                                                      1. re: Heatherb

                                                                                        This sounds delicious.

                                                                                        1. re: fldhkybnva

                                                                                          My slightly more decadent alternative is to do the same thing, but poudn the chicken breasts flat and cook them in a nonstick pan with some olive oil spray. That keeps them a little more moist, and the browning adds extra flavor. It's really not as health as the broiling though!

                                                                                          1. re: fldhkybnva

                                                                                            I do this, but sometimes grill

                                                                                            Good use for frozen cubes of herbs

                                                                                        2. Try to have Chicken steaks :)

                                                                                          1. Salt and pepper them, put sliced tomatoes on the top of the breasts, then fresh or dried basil(or any herb/spice), then use a slice or two of bacon, wrap the bacon around the chicken and tomatoes, sear on both sides, then bake to cook through. We love it!

                                                                                            1. Since this has re-appeared, I'll throw my thoughts into the ring:

                                                                                              Tomato-based (as opposed to a calorie-tastic cream- or yoghurt-based) chicken curry seems the logical option! Lots of possible recipes, or you could freestyle it: Fry up an onion and some chillies (type/amount dependent on personal preference) till soft, then sear the (chopped) chicken and whatever spice blend you like. Drain off any spare oil if you're feeling picky at this point, then add a can or two of chopped tomatoes. Adjust the spice appropriately and bulk out with vegetables (bell peppers are good as a start). You can thicken the sauce with a touch of cornflour if necessary, then once it's all cooked, season to taste and you're ready to go.

                                                                                              One other point worth making is that most chicken breasts are a lot bigger than the 4oz recommended serving (at least, that's the recommendation this side of the pond), so your curry will probably serve 5-6 portions. (this is also an argument against having them whole).

                                                                                              1. A few other ideas I've done recently -

                                                                                                Hummus crusted - coat with hummus, sprinkle herbs, squeeze lemon juice and bake

                                                                                                Yogurt parmesan-mix greek yogurt with few tbsps parmesan=delicious

                                                                                                1. I know what to have chicken steaks ; i have cooked a week before i guess see :)
                                                                                                  http://recipespassion.blogspot.com/20...