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Healthy recipes

Moms View Message Board: Let's Get Fit! (Weight Loss Support Group): Healthy recipes
By Yjja123 on Monday, January 23, 2006 - 10:07 pm:

Here is one we tried a month or so ago and love it! We have made it again several times. We usually have green beans or mixed vegetables with it.

Spicy Chicken with Mango Dipping Sauce
Estimated Times:
Preparation Time: 15 mins
Cook Time: 20 mins
Servings: 6
4 fresh boneless, skinless chicken breasts
1 teaspoon curry powder
1 teaspoon ground cumin
1/2 teaspoon ground ginger
1/4 teaspoon cayenne pepper
1/4 teaspoon ground black pepper
1 recipe Dipping Sauce:
1/2 cup water
1/2 cup sugar
1 mango peeled* and chopped
1/2 cup white wine vinegar--*I use white wine instead*

Preheat oven to 350°F.

Slice chicken breasts into strips; set aside.

In a plastic bag, combine curry powder, cumin, ginger, cayenne pepper and black pepper. Shake to mix. Place chicken in bag and shake well to coat. Remove chicken from bag and place on a foil-lined baking sheet. Place in oven and bake for 10 to 12 minutes, or until chicken is no longer pink inside

To make mango dipping sauce: Stir water and sugar together in a small skillet. Heat over low heat until sugar dissolves. Add mango and increase heat to medium-high. Slowly bring mixture to a boil. Remove from heat; let cool to room temperature. In a blender, combine mango mixture and vinegar and blend until smooth. *I mash this in my Kitchenaid chopper and we like the chunky version better than smooth*

Serve chicken pieces with sauce for dipping.
Amount per serving
Calories 190
Calories from Fat 15
%Daily Value
Total Fat 1.5 g 2 %
Saturated Fat 0 g 0 %
Cholesterol 55 mg 18 %
Sodium 65 mg 3 %
Carbohydrates 23 g 8 %
Dietary Fiber 0 g 4 %
Sugars 21 g
Protein 22 g
Vitamin A 30 %
Vitamin C 20 %
Calcium 2 %
Iron 6 %

By Yjja123 on Monday, January 23, 2006 - 10:13 pm:

This is my son's favorite dinner. He begs his sister to make it.

Blackened Chicken Strips on Pasta with Cajun Sauce

Estimated Times:
Preparation Time: 25 mins
Cook Time: 22 mins

Servings: 4
1 1/2 tablespoons paprika
1 teaspoon garlic powder
1 teaspoon onion powder
1/8 teaspoon ground black pepper
*we also add 1 teaspoon red cayenne pepper*
2 (6-oz.) boneless, skinless chicken breast
2 tablespoons minced peeled onion
1 clove garlic peeled and minced
2 cups chicken broth
1 tomato seeded and minced
1 tablespoon chopped fresh herbs (choose from oregano, basil, tarragon, or marjoram)
1/4 teaspoon salt
8 ounces penne pasta

To make Cajun spice:
Mix paprika, garlic powder, onion powder, and pepper. Set aside.

Place chicken breasts between two pieces of wax paper and pound with a meat mallet to flatten. Moisten breasts with water and rub with Cajun spice (reserve 1/4 teaspoon of the spice for the sauce).

Spray a very hot cast-iron pan with vegetable cooking spray. Fry breasts for 4 to 6 minutes, or until done (*see note). Remove from pan and slice into thin strips; set aside.
* I grill this instead for even lower fat and it chars the chicken*

Meanwhile, cook pasta according to package directions; drain.

Sauté onion and garlic in a small saucepan sprayed with vegetable spray until onion is soft. Add broth, tomato, fresh herbs and reserved Cajun spice. Simmer for 8 minutes. Season with salt to taste.

Arrange pasta on a platter. Lay chicken on pasta and drizzle with sauce.
Amount per serving --4 servings
Calories 320
Calories from Fat 30
%Daily Value
Total Fat 3.5 g 5 %
Saturated Fat 0.5 g 3 %
Cholesterol 50 mg 16 %
Sodium 710 mg 29 %
Carbohydrates 42 g 14 %
Dietary Fiber 3 g 13 %
Sugars 3 g
Protein 28 g
Vitamin A 25 %
Vitamin C 15 %
Calcium 4 %
Iron 15 %

By Paulas on Tuesday, January 24, 2006 - 10:28 pm:

Thanks for the recipes. I had a yummy lunch. I used a pesto garlic tortilla and put in .4 chicken breast (diced), 2 large mushrooms (sliced), 1/4 red pepper (diced) and 1/4 cup light cheddar/mozz cheese mixed. I then folded it and placed it on my George Foreman grill. I topped it with 1 tbsp fat free sour cream and 2 tbsp salsa. Yum Yum!

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