8 Simple Chicken Breast Recipes

Ingredients
1/2 cup of shredded Gouda cheese
2 tablespoons of chopped scallion
1 tablespoon of sliced pimientos
1 teaspoon of paprika
4small boneless, skinless chicken breasts
1/2 teaspoon of salt
1/2 teaspoon of
freshly ground pepper
1tablespoon of extra-virgin olive oil

 

 

Chicken Breasts with Roasted Lemons

Tangy roasted lemons harmonize beautifully with chicken. They are also delicious chopped and sprinkled over fish.

Per serving: 196 calories; 8 g fat (2 g sat, 4 g mono); 68 mg cholesterol; 6 g carbohydrate; 24 g protein; 2 g fiber; 502 mg sodium; 329 mg potassium; 0 g added sugars

Carbohydrate Servings: 1/2

Exchanges: 1/2 fruit, 3 lean meat, 1 fat

Nutrition Bonus: Vitamin C (37% daily value)

Maple-Glazed Chicken Breasts

Here’s an easy main dish that’s sure to set you on your own quest for the best syrup. Start the chicken breasts marinating on a Saturday afternoon for a quick meal later in the day, just about the time you come in from raking the last of the winter leaves off the garden.

Tip: Wrap and freeze the chicken tenders. When you have gathered enough, use them in a stir-fry—they are the perfect size.

Per serving: 187 calories; 1 g fat (0 g sat, 0 g mono); 66 mg cholesterol; 15 g carbohydrate; 27 g protein; 0 g fiber; 271 mg sodium; 367 mg potassium; added sugars…

Chicken Breasts with Mushroom Cream Sauce

The secret to a good cream sauce is always the same: not too much cream or it can be overpowering, masking the more delicate flavors. Here it contains a bountiful amount of mushrooms and is served over chicken breasts.

Tip: It’s difficult to find an individual chicken breast small enough for one portion. Removing the thin strip of meat from the underside of a 5-ounce breast—the “tender”—removes about 1 ounce of meat and yields a perfect 4-ounce portion. Wrap and freeze the tenders and when you have gathered enough, use them in a stir-fry or for oven-baked chicken…

Ham-&-Cheese-Stuffed Chicken Breasts

Making a pocket in the chicken breast to hold the stuffing is easy with a good, sharp, thin-bladed knife. Browning the chicken in a skillet before baking gives it a beautiful golden color, and finishing in the oven ensures that it cooks evenly throughout.

Per serving: 236 calories; 7 g fat (2 g sat, 3 g mono); 74 mg cholesterol; 10 g carbohydrate; 31 g protein; 1 g fiber; 287 mg sodium; 346 mg potassium; added sugars

Carbohydrate Servings: 1/2

Exchanges: 1/2 starch, 4 lean meat

Chicken Breasts with Green Chile-Almond Cream Sauce

Here we topped seared chicken breasts with a green chile cream sauce that was inspired by green mole. A touch of cream adds an extra smoothness to the sauce, but it can be omitted if you avoid dairy. Serve with brown rice and a tossed green salad with mango and red onion slices.

Tips: Look for almond milk near other shelf-stable or refrigerated dairy-free milks, such as soymilk and rice milk. Pacific and Blue Diamond make unsweetened varieties. Try the leftovers in a fruit smoothie.

If you can’t find chicken cutlets or fillets, purchase six 5-ounce chicken breasts….

Sauteed Chicken Breasts with Creamy Chive Sauce

Here’s a sauce so delicious, it’s missing only one thing: a little crunchy bread to dip in it. Make It a Meal: Serve with steamed asparagus or cauliflower, mashed potatoes or orzo pasta, and a glass of Vinho Verde.

Per serving: 257 calories; 9 g fat (3 g sat, 4 g mono); 70 mg cholesterol; 12 g carbohydrate; 26 g protein; 0 g fiber; 624 mg sodium; 390 mg potassium; 0 g added sugars

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 4 very lean meat, 1 fat

 

Provolone & Olive Stuffed Chicken Breasts

This is an elegant dish. Making a pocket in the chicken breast to hold the stuffing is easy, particularly if you use a good, sharp, thin-bladed knife. Browning the chicken in a skillet before baking gives it a beautiful golden color. Finishing it in the oven ensures that it cooks evenly throughout.

Per serving: 241 calories; 9 g fat (2 g sat, 3 g mono); 68 mg cholesterol; 11 g carbohydrate; 27 g protein; 1 g fiber; 572 mg sodium; 229 mg potassium; 0 g added sugars

Carbohydrate Servings: 1

Exchanges: 1/2 starch, 3 lean meat, 1 fat

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~ by Colorful Soul on 07/20/2012.

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