If you know me then you know my love/hate relationship with chicken... I used to love it now I hate it, LOL!!!
Im always looking for ways to cook my chicken. I cant take credit for any of the following as they belong to "Mrs. Dash". They are low sodium, low fat and low carb.
I wanted to share them with you.
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Grilled Mexican Style Chicken
Ingredients:
2 Tbsp. Mrs. Dash Southwest Chipotle Seasoning Blend
4 boneless, skinless chicken breasts
1/2 half red onion, slivered
4 garlic cloves
1/2 tsp. black pepper
cooking spray
Directions:
1. Gently pound chicken breast halves to 1/4 inch consistency.
2. Toss with Mrs. Dash® Southwest Chipotle Seasoning Blend, red onion, garlic and pepper. Let stand 30 minutes at room temperature.
3. Preheat grill or cast iron grill plate. Spray with cooking spray.
4. Place chicken on grill. Cook about 4-5 minutes on each side. Carefully mark on both sides turning evenly for equal lines to form cross marks. Remove.
5. Rest partially covered with foil.
Recipe Summary:
Serves: 4
Prep Time: 40 min
Cook Time: 9 min to 10 min
Nutritional Information:
Calories:152 % of Calories from Fat:18 % Total Fat: 3g, Saturated Fat: 1g, Unsaturated Fat:2g, Trans Fat: 0g, Cholesterol: 73mg, Sodium: 65mg, Potassium: 316mg, Carbohydrates:2g, Fiber: 0g, Protein:27 g
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Herbed Lemon Chicken Breasts Recipe
Ingredients:
2 Tbsp. Mrs. Dash® Lemon Pepper Seasoning Blend
4 boneless, skinless chicken breasts
1 Tbsp. olive oil
2 garlic cloves, slivered
juice of one lemon
cooking spray
Directions:
1. Heat grill or a cast iron grill to medium heat. Spray with cooking spray.
2. Toss chicken breasts with olive oil, Mrs. Dash® Lemon Pepper Seasoning Blend, half of lemon juice and slivered garlic cloves.
3. Grill the chicken on both sides, turning at least three times to cook evenly.
4. Remove to a plate. Cover 3-4 minutes to let juices rest.
5. Squeeze other half of lemon on chicken.
Recipe Summary:
Serves: 4
Prep Time: 10 min
Cook Time: 6 min to 8 min
Nutritional Information:
Calories:177 % of Calories from Fat:31 % Total Fat:6 g Saturated Fat:1 g Unsaturated Fat:5g Trans Fat:0 g Cholesterol:73 mg Sodium:64 mg, Potassium:301 mg, Carbohydrates:2 g Fiber:0 g Protein:27 g
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Original Chicken Recipe
Ingredients:
·1 Tbsp. (15mL) Mrs. Dash Original Blend
·2 boneless, skinless chicken breast halves (about 8 oz/226g)
·2 tsp (10mL) Dijon mustard
·2 Tbsp. (30mL) lemon juice
Directions:
1. Coat chicken breasts with Mrs. Dash® Original Blend.
2. Heat olive oil in medium skillet.Cook chicken until done; remove chicken and set aside.
3. Add mustard and lemon juice to remaining spices in skillet. Heat 1 minute to blend flavors; spoon sauce over chicken.
Recipe Summary:
Serves: 2
Prep Time: 5 min
Cook Time: 15 min
Nutritional Information:
Calories:173 % of Calories from Fat:31 % Total Fat:6g Saturated Fat:5g Unsaturated Fat:1g Trans Fat:0 g Cholesterol:66 mg Sodium:140 mg Potassium:325 mg Carbohydrates:1 g, Fiber:0 g Protein:26 g
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Roast Chicken Recipe
Ingredients:
·2 Tbsp. (30mL) Mrs. Dash® Chicken Grilling Blend
·2 Tbsp. (30mL) Mrs. Dash® Garlic & Herb Seasoning Blend
·5 lb (2.5 Kilo) roasting chicken
·1/2 cup (120mL) orange juice
·2 medium onions sliced crosswise 1/2 inch (1.25cm) thick
·1 cup (240mL) low sodium chicken stock
Directions:
1. Preheat oven to 350°F (180°C).
2. Prepare chicken by removing giblets and excess fat from cavity.
3. Dry thoroughly with paper towel.
4. Tuck the wing tips under the body.
5. Sprinkle cavity with Mrs. Dash Garlic & Herb.
6. Lift skin from the breast by placing your hand under skin and breast and gently lifting skin.
7. Sprinkle breast meat with Mrs. Dash Chicken Grilling Blend.
8. Place skin gently on top of seasoning.
9. Place onion slices on bottom of a heavy duty roasting pan. Place chicken on top of onion slices and pour orange juice over skin.
10. Place chicken in oven and roast until skin is a deep golden brown and crisp and the juices run clear, about 1 1/2 to 1 3/4 hours.
11. Remove chicken from oven and transfer to cutting board.
12. Skim off fat in roasting pan.
13. Add chicken stock and stir to remove any browned bits form the bottom of the pan.
14. Cook until liquid is reduced and thickened.
15. Press onions to extract any juices and strain gravy.
16. Carve chicken and serve with sauce.
Recipe Summary:
Serves: 6
Prep Time: 15 min
Cook Time: 1 hr, 30 min to 1 hr, 45 min
Nutritional Information:
Calories:461 % of Calories from Fat:43 % Total Fat:22 g Saturated Fat:6 g Unsaturated Fat:14 g Trans Fat:0 g Cholesterol:163 mg Sodium:112 mg, Potassium:580 mg, Carbohydrates: 6g, Fiber:1 g, Protein:56 g
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Baked Chicken Siciliano Recipe
Ingredients:
·4 tsp (20mL) Mrs. Dash® Classic Italiano Seasoning Blend, divided Hint: 1 Tbsp - 3 tsp.
·15 Oz. (420g) can low sodium tomato sauce
·1/4 cup (60mL) grated Parmesan cheese, divided
·2 lb (908g) boneless, skinless, chicken breast halves
Directions:
1. Preheat oven to 375°F (190°C).
2. Combine tomato sauce, 1 Tbsp. (15mL) Mrs. Dash® Classic Italiano, and 2 Tbsp. (30mL) parmesan cheese in small bowl.
3. Coat chicken with mixture.
4. Place chicken in baking dish; sprinkle remaining 2 Tbsp. (30mL) parmesan cheese and 1 tsp (5mL) Mrs. Dash Classic Italiano over coated chicken.
5. Bake 35 to 40 minutes or until chicken reaches 170°F (77°C).
Recipe Summary:
Serves: 8
Prep Time: 5 min
Cook Time: 35 min to 40 min
Nutritional Information:
Calories:152 % of Calories from Fat:12 % Total Fat: 2g, Saturated Fat:1g, Unsaturated Fat:1 g, Trans Fat:0 g Cholesterol:68 mg Sodium:126 mg, Potassium:489 mg Carbohydrates:4g, Fiber:1 g Protein:28 g
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Cajun Grilled Chicken Recipe
Ingredients:
·2 Tbsp. (45mL) Mrs. Dash® Extra Spicy Seasoning Blend
·4 (1 lb) (454g) boneless, skinless chicken breast
·juice of one lemon
·2 tsp. brown sugar
·cooking spray
Directions:
1. Neatly score each chicken breast on both sides with a sharp knife.
2. Mix together in large bowl, Mrs. Dash® Extra Spicy Seasoning Blend, brown sugar and lemon juice. Add the breasts and coat thoroughly. Let rest 5-10 minutes.
3. Heat a grill or cast iron grill plate. Spray with cooking spray.
4. Grill chicken breasts on each side, 6-8 minutes, or until juices run clear. Put on plate, cover, and let rest 3-4 minutes. Spoon remaining juices over the top of each breast.
5. Serve immediately.
Recipe Summary:
Serves: 4
Serving Size: 1 chicken breast
Prep Time: 10 min
Cook Time: 10 min to 15 min
Nutritional Information:
Calories:154 % of Calories from Fat:18 % Total Fat:3 g, Saturated Fat:1g, Unsaturated Fat:1g, Trans Fat:0 g Cholesterol:73 mg, Sodium:64 mg, Potassium:298 mg Carbohydrates: 3g, Fiber:0 g, Protein:27 g
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Caribbean Chicken Recipe
Ingredients:
·2 Tbsp. Mrs. Dash® Caribbean Citrus Seasoning Blend
·4 boneless, skinless chicken breasts
·2 Tbsp. red onion cut into 1/4 inch slices
·2 tsp. fresh ginger, cleaned and chopped fine
·1 garlic clove, chopped fine
·cooking spray
Directions:
1. Preheat oven to 350° F. Spray 9 x 9 x 2 inch baking pan with cooking spray.
2. Toss chicken breasts, onion, ginger and garlic with Mrs. Dash Caribbean Citrus Seasoning Blend.
3. Place vegetables and chicken, smooth side down, in baking pan. Top loosely with foil.
4. Place in oven for 15 minutes. Remove foil. Turn right side up and continue to cook for 10 minutes or until juices run clear.
5. Remove from oven and cover lightly with foil to rest. Spoon vegetables over chicken and serve.
Recipe Summary:
Serves: 4
Prep Time: 10 min
Cook Time: 24 min to 25 min
Nutritional Information:
Calories:146, % of Calories from Fat:18 % Total Fat:3 g, Saturated Fat:1 g, Unsaturated Fat:2 g, Trans Fat:0 g Cholesterol:73 mg Sodium:64 mg, Potassium:265 mg carbohydrates:1 g, Fiber:0 g, Protein:27 g
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Chicken Cacciatore Recipe
Ingredients:
·1 1/2 Tbsp. (22.5mL) Mrs. Dash Classic Italiano Seasoning Blend
·2 tsp (10mL) olive oil
·1 1/2 lb (679g) boneless, skinless chicken breast halves
·3/4 cup (180mL) chopped green bell pepper
·3/4 cup (180mL) sliced fresh mushrooms
·1 can (14.5 Oz.) (406g) pasta-ready tomatoes, undrained
·2 Tbsp. (30mL) fresh parsley, chopped
·1/2 cup (120mL) shredded part-skim, low moisture Mozzarella cheese (OPTIONAL)
Directions:
1. Heat olive oil in large skillet over medium-high heat.
2. Add chicken and brown.
3. Add Mrs. Dash Classic Italiano and all remaining ingredients and simmer, uncovered, 10 to 12 minutes, or until chicken is done.
4. Serve immediately sprinkled with shredded Mozzarella cheese.
Recipe Summary:
Serves: 6
Prep Time: 10 min
Cook Time: 15 min to 18 min
Nutritional Information:
Calories:194 % of Calories from Fat:23 % Total Fat:5 g, Saturated Fat:2 g, Unsaturated Fat:3 g, Trans Fat:0 g Cholesterol:71 mg Sodium:215 mg, Potassium:571 mg Carbohydrates:7g, Fiber:2 g Protein:30 g
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Chicken Vera Cruz Recipe
Ingredients:
·4 tsp (20mL) Mrs. Dash Tomato Basil Garlic Seasoning Blend
·2 Tbsp. (30mL) olive oil
·1 large shallot, finely chopped (about 2 Tbsp.) (30mL)
·1 lb (454g), skinless chicken breast halves
·1/3 cup (80mL) low sodium chicken broth
·1 Tbsp. (15mL) no salt added, tomato paste
·2 Tbsp. (30mL) sliced Spanish olives
Directions:
1. Heat oil in a large nonstick skillet over medium heat.
2. Add shallots and cook for 1 minute.
3. Add chicken and sprinkle with 2 tsp (10mL) Mrs. Dash° Tomato Basil Garlic.
4. Cook over medium heat for 4 minutes; turn chicken over and sprinkle with remaining Mrs. Dash Tomato Basil Garlic.
5. Cook for 4 more minutes or until chicken reaches 170°F (77°C) in the center.
6. Remove from skillet and keep warm.
7. Add chicken broth and tomato paste to juices in skillet.
8. Cook and stir over high heat until mixture comes to boiling; boil and stir for 1 minute.
9. Stir in olives and pour over chicken.
10. Serve immediately.
Recipe Summary:
Serves: 4
Prep Time: 5 min
Cook Time: 10 min
Nutritional Information:
Calories:198 % of Calories from Fat:41 % Total Fat:9 g, Saturated Fat:1 g, Unsaturated Fat:7 g, Trans Fat:0 g Cholesterol:66 mg Sodium:169 mg, Potassium:347 mg, Carbohydrates:2g, Fiber:0 g Protein:27 g
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Chipotle Chicken Recipe
Ingredients:
· 1 Tbsp. (15mL) Mrs. Dash® Chipotle Seasoning Blend
· 1 Tbsp. (15mL) olive oil
· 4 5 Oz. (140g) boneless, skinless chicken breast halves
Directions:
1. Brush chicken with olive oil.
2. Sprinkle each side with Mrs. Dash® Chipotle and place in baking dish.
3. Bake 22-25 minutes in a preheated 375 oven, or until juices run clear.
Recipe Summary:
Serves: 4
Serving Size: 5.1 Oz. (145.2g)
Prep Time: 5 min
Cook Time: 25 min to 30 min
Nutritional Information:
Calories:187 % of Calories from Fat:24 % Total Fat:5 g, Saturated Fat:1 g, Unsaturated Fat:4 g, Trans Fat:0 g Cholesterol:82 mg, Sodium:92 mg, Potassium:361 mg, Carbohydrates:0g Fiber:0g, Protein:33 g
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Fiesta Lime Fajitas Recipe
Ingredients:
·3 Tbsp. Mrs. Dash® Fiesta Lime Seasoning Blend
·2 Tbsp oil, divided
·1 lb. boneless skinless chicken breasts or boneless beef sirloin, cut into 1/2 inch strips
·1 medium onion, cut into thin strips
·1 medium bell pepper (red and/or green), cut into thin strips
·1/4 cup water
Directions:
1. Heat 1 tablespoon oil in a large skillet on medium-high heat. Add meat; cook for 3 minutes until no longer pink. Remove from skillet.
2. In the same skillet, heat remaining 1 tablespoon oil. Add onion and bell pepper; cook 3 to 5 minutes.
3. Return meat to skillet. Stir in water and Fiesta Lime Seasoning. Cook for 3 minutes until heated through.
Recipe Summary:
Serves: 4
Prep Time: 10 min
Cook Time: 10 min to 11 min
Nutritional Information:
Calories:230 % of Calories from Fat:31 % Total Fat:8 g Saturated Fat:2 g Unsaturated Fat:4g Trans Fat:0 g Cholesterol:25 mg Sodium:260 mg Potassium:260 mg Carbohydrates:20 g Fiber:2 g Protein:16 grm tortillas. Serve with toppings, if desired.
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Garlic Herb Chicken Recipe
Ingredients:
· 2 Tbsp. Mrs. Dash® Garlic & Herb Seasoning Blend
· 1 lb boneless, skinless chicken breast
· 2 tsp (10mL) olive oil
· 1 tsp (5mL) Dijon mustard
· 2 Tbsp. (30mL) lemon juice
Directions:
1. Coat chicken breasts with Mrs. Dash® Garlic & Herb Seasoning Blend.
2. Heat olive oil in medium skillet.
3. Cook chicken until done; remove chicken and set aside.
4. Add mustard and lemon juice to remaining spices in skillet. Heat 1 minute to blend flavors; spoon sauce over chicken.
Chef's Hint: For added color, add a sprinkling of basil as the chicken rests and before spooning on the sauce.
Recipe Summary:
Serves: 4
Prep Time: 5 min
Cook Time: 15 min
Nutritional Information:
Calories:165 % of Calories from Fat:27 % Total Fat:5 g, Saturated Fat:1 g, Unsaturated Fat:4 g, Trans Fat:0 g, Cholesterol:73 mg, Sodium:94 mg, Potassium:290 mg Carbohydrates:1 g Fiber:0 g Protein:27 g
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Grilled Chicken Breasts Recipe
Ingredients:
· 3 Tbsp. (45mL) Mrs. Dash Chicken Grilling Blend
· 4 4 oz skinless, boneless chicken breasts
· 1/4 cup (60mL) red wine vinegar
· 2 Tbsp. (30mL) tomato paste
· 2 Tbsp. (30mL) honey
Directions:
1. Place chicken breasts side by side in large glass casserole dish. Lightly score each piece 2 - 3 times with a sharp knife.
2. Mix together Mrs Dash Chicken Grilling Blend, red wine vinegar, tomato paste, and honey and pour over chicken; marinate in refrigerator for up to 1 hour.
3. Grill chicken on preheated grill over medium heat for about 4 - 5 minutes on each side or until juices run clear, turning once during cooking. Serve hot off the grill.
Recipe Summary:
Serves: 4
Serving Size: 1 chicken breast
Prep Time: 10 min
Cook Time: 10 min
Nutritional Information:
Calories:165 % of Calories from Fat:5 % Total Fat:1g, Saturated Fat:0g, Unsaturated Fat:1 g, Trans Fat:0 g Cholesterol:66 mg Sodium:81 mg Potassium:295 mg Carbohydrates:10 g, Fiber:0 g Protein:27 g
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Grilled Chicken Fajitas Recipe
Ingredients:
· 1 Tbsp. (15mL) Mrs. Dash Extra Spicy Seasoning Blend
· 2 Tbsp. (30mL) olive oil
· 2 Tbsp. (30mL) lime juice
· 1 medium onion, sliced
· 1 large green pepper, seeded, halved
· 3/4 lb (340g) boneless, skinless chicken breast halves
· 4 low fat Flour Tortillas (Lettuce Wraps would be great here)
Directions:
1. Combine oil, Mrs. Dash Extra Spicy and lime juice in resealable container or large plastic food storage bag.
2. Add chicken and marinate in refrigerator 1 hour.
3. Remove chicken from marinade; discard used marinade.
4. Broil or grill chicken and vegetables until chicken renders (160°F) (71°C) and vegetables are tender, 10 to 12 minutes.
5. Cut chicken and vegetables into strips.
6. Fill tortillas with chicken and vegetables.
Recipe Summary:
Serves: 4
Prep Time: 10 min
Cook Time: 10 min to 12 min
Nutritional Information:
Calories:286 % of Calories from Fat:28 % Total Fat:9 g, Saturated Fat:1 g, Unsaturated Fat:6 g, Trans Fat:0 g Cholesterol:49 mg Sodium:338 mg, Potassium:338 mg, Carbohydrates:28 g Fiber:2 g Protein:23 g
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Grilled Glazed Dijon Chicken Recipe
Ingredients:
· 1 Tbsp. (15mL) olive oil
· 2 Tbsp. Dijon mustard
· 2 Tbsp. (30mL) honey
· 1 Tbsp. (15mL) Mrs. Dash Original Blend
· 4 - 4 oz. (115g) boneless, skinless chicken breast halves
Directions:
1. Prepare grill for medium-high heat. Spread olive oil over chicken breasts. Sprinkle Mrs. Dash® Original Seasoning Blend over chicken.
2. Combine mustard and honey; mix well. Place chicken on grill. Brush half of mustard mixture over chicken. Grill covered 4 minutes. Turn chicken; brush remaining mustard mixture over chicken.
3. Continue grilling covered 4-5 minutes or until juices run clear.
Recipe Summary:
Serves: 4
Serving Size: 1 chicken breast (167.4g)
Prep Time: 5 min
Cook Time: 10 min to 11 min
Nutritional Information:
Calories: 194 % of Calories from Fat: 23 %, Total Fat:5g, Saturated Fat:1g, Unsaturated Fat: 4g, Trans Fat: 0g, Cholesterol:66mg, Sodium: 254mg, Potassium: 324mg, Carbohydrates:5g, Fiber:0g Protein:26g
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