Lemon Chicken
(makes 4 servings)
12 oz. Chicken Breast Tenders, cut in thirds
1 tsp. Cornstarch
1 Tbsp. Low Sodium Soy Sauce
1/4 cup Fresh Lemon Juice
1/4 cup Low Sodium Soy Sauce
1/4 cup Fat Free Chicken Broth
1 tsp. Fresh Ginger, minced
2 cloves Garlic, minced
2 tsp. Splenda Granular
1 tsp. Cornstarch
1 Tbsp. Vegetable Oil
1/4 cup Red Bell Pepper, sliced into 2-inch strips
1/4 cup Green Bell Pepper sliced into 2-inch strips
Mix 1 tsp. cornstarch and 1 Tbsp. soy sauce in a
small bowl. Add sliced chicken tenders. Place in refrigerator and marinate
for 10 minutes.
Stir the lemon juice, 1/4 cup soy sauce, chicken
broth, ginger, garlic, SPLENDA® Granular and 1 tsp. cornstarch together
in a medium sized mixing bowl.
Heat oil in a medium size frying pan. Add chicken
and cook over med. high heat for 3-4 minutes or until just done. Add sauce
and sliced peppers. Cook 1-2 minutes more or until sauce thickens and peppers
are slightly tender.
Nutrition Information per serving:
Total Calories 150, Calories from Fat 40 Total
Fat 4.5 g,
Saturated Fat .5 g, Cholesterol 50 mg,
Sodium 380 mg
Total Carbohydrate
5 g, Dietary Fiber 0 g, Sugars 1 g
Protein 22 g
Exchanges Per Serving
3 Very Lean Meats, 1 Fat
.
 
Creamy Chicken Cabernet
(makes 3 servings)
1 pkg 4 boneless skinless chicken breasts
1/2 stick butter plus additional 2 Tablespoons
2 Tbsp Ketchup
4 Tablespoons Lawry's Red Wine With Cabernet Sauvignon
30 Minute Marinade
1 Pint Heavy Cream
1 teaspoon Splenda
Paprika (for garnish - optional)
Pepper (optional)
Trim chicken of any fat and rinse under cold water
then cut it into thirds
on the diagonal. Gently pound each breast with
a meat mallet a few times to tenderize, do not over pound. Set the chicken
aside.
Melt 1/2 of a stick of butter in a skillet and add
the chicken pieces. Brown each breast turning only once, about 3 or four
minutes per side. Remove the chicken from the skillet and set aside.
Add two tablespoons of butter to the skillet and
pour the pint of heavy
cream into the skillet. Lower the heat and stirring
often, keep the sides of the skillet scraped while reducing by 1/3.
In a small bowl, comgine the Lawry's marinade with
the ketchup and the splenda mixing it well then add to the skillet. Allow
sauce to boil a little and then add the chicken pieces back into the skillet.
Sautee chicken over low heat in the sauce for approximately
5 minutes.
Transfer to serving dish and sprinkle with Paprika
and pepper if desired.
Transfer sauce to gravy boat and serve with chicken.
.
Chicken Marsala
(makes 4 servings)
4 chicken breast halves, skinned/boned
1 large egg, lightly beaten
1/4 cup soy or oat flour
2 Tablespoons butter, melted
2 cups fresh mushrooms, sliced
1 cup Marsala or more to taste
1 cup Heavy Cream
Sliced Mozzerella Cheese
1 Tablespoon fresh parsley, chopped
1/2 teaspoon salt
1/4 teaspoon pepper
Dip chicken in egg, and dredge in flour. Brown chicken
in butter in a large skillet over medium-high heat. Remove chicken and
set aside.
Reserve drippings in skillet. Cook mushrooms in
drippings in the skillet over medium-high heat, stirring constantly, until
tender. Add chicken, Marsala, and remaining ingredients and top chicken
pieces with the cheese.
Cook until heated through and cheese is melted.
4 carbohydrates per
serving.
.
  
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