Low Carb Protein Snack On The Go...

Low-Calorie Chicken Recipes With Few Ingredients

Chicken-Vegetable Pot Pies

Category: Low-calorie

Servings: 6

Ingredients:

• 12 oz Chicken breast halves
• 2 x Med baking potatoes *
• 2 TB Unsalted margarine
• 1 c Skim milk
• 4 oz Can drain sliced mushrooms
• 1 c Flour
• 1/4 ts Salt
• 1/2 c Nonfat buttermilk
• 2 1/2 c Water
• 1/2 c Chopped celery
• 10 oz Pkg frozen mixed vegetables
• 2 TB Flour

Instructions:

Peeled and cut into 1/2″ cubes Combine chicken and water in a large saucepan. Bring to a boil. Cover, reduce heat, and simmer 30 minutes or until chicken is tender.

Remove chicken, reserving broth. Bone chicken, and cut meat into bite-size pieces; set aside. Add potatoes, celery, and bouillon powder to broth; bring to a boil.

Cover, reduce heat, and simmer 15-20 minutes or until potatoes are tender. Stir in mixed vegetables; set aside. Melt 2 T margarine in a heavy saucepan over low heat; add 2 T flour, stirring until smooth. Cook 1 minute, stirring constantly.

Gradually add skim milk; cook over med heat, stirring constantly, until mixture is thickened and bubbly. Remove from heat; stir in poultry seasoning. Combine reserved chicken, vegetable mixture, white sauce, and mushrooms in a large bowl.

Spoon into individual baking dishes that have been coated with Pam. CRUST: Combine 1 c flour, baking powder, and salt in a small bowl. Cut in 1 T plus 1 1/2 t margarine with a pastry blender until the mixture resembles a coarse meal. Stir in buttermilk.

Spoon biscuit dough into 6 portions over chicken mixture. Bake at 350 deg F for 1 hour or until biscuits are golden.

PER SERVING: 314 calories, 18.6 g protein, 8.2 g fat, 41 g carbohydrates, 27 g cholesterol, 2.2 mg iron, 458 mg sodium, 116 mg calcium.

Chicken Pate

Category: Low-calorie

Servings: 6

Ingredients:

• 1 1/2 c Chicken breast, cooked, minced
• 3 TB Chopped onion
• 2 TB Mayonnaise (diet)
• 1/4 ts Hot sauce
• 1 ds Paprika
• 8 oz Neufchatel cheese, softened
• 2 tbs dry sherry
• 2 tsp Lemon juice
• 1/8 ts Ground nutmeg

Instructions:

Combine chicken (which has been finely chopped), Neufchatel, onion, sherry, mayonnaise, lemon juice, hot sauce, and nutmeg in the container of an electric blender; process until smooth. See details dessert sauce

Transfer mixture to a 2 cup mold coated with cooking spray (Pam). Cover, and chill overnight. Unmold onto a serving plate. Sprinkle with paprika. Garnish with parsley sprigs, if desired.

Serve with Melba toast rounds or unsalted crackers. Yield: 1 3/4 cups (28 calories per Tablespoon.)

PER SERVING : (1 T): 28 calories, 2.8 g fat, .3 g carbohydrates, 0 g fiber, 10 g cholesterol, 30 mg sodium, 27 mg potassium.

Chicken Marengo Recipe

Category: Low-calorie

Servings: 6

Ingredients:

• 6 x Chicken thighs(2 lb),skinned
• 1/4 ts Pepper
• 1 c Sliced fresh mushrooms
• 1 x Clove garlic, minced
• 1/4 ts Dried whole thyme
• 1 TB minced fresh parsley
• 1/2 ts Salt
• 2 tsp Olive oil
• 4 x Green onions, sliced
• 1/2 c Dry white wine (or Chablis)
• 2 x Med tomatoes, cut in wedges

Instructions:

Trim excess fat from chicken. Rinse chicken with cold water, pat dry. Place in a shallow container. Sprinkle with salt and pepper. Coat a large skillet with cooking spray; add olive oil. Place over med-hi heat until hot.

Add chicken to skillet; cook 2-3 minutes on each side until lightly browned. Remove chicken from skillet, and drain on paper towels. Wipe skillet dry with a paper towel. Recoat skillet with cooking spray; place over med-hi heat until hot.

Add mushrooms and cook 2 minutes, stirring frequently. Remove mushrooms from skillet, and set aside. Recoat skillet with Pam.

Place over med-hi heat until hot. Add green onions and garlic; saute 1 minute. Stir in wine and thyme. Add reserved chicken. Bring mixture to a boil. Cover; reduce heat, and simmer 25 minutes.

Add reserved mushrooms and tomato wedges; simmer 2 minutes or until thoroughly heated. Sprinkle with parsley, and serve immediately.

PER SERVING: 175 calories, 18.6 g protein, 9.2 g fat, 3.9 g carbohydrates 65 g cholesterol, 1.4 mg iron, 262 mg sodium, 20 mg calcium.

Chicken Parmesan

Category: Low-calorie

Servings: 6

Ingredients:

• 1/3 c Parmesan cheese, grated
• 1/4 tsp Italian seasoning, crushed
• 3 x Chicken breast, *
• 1/4 c Green onion, sliced
• 1 tbsp Margarine
• 1 TB flour, all-purpose
• 1/2 c Milk, skim
• 5 oz Spinach, frozen **
• 1 TB Pimiento, chopped

Instructions:

Chicken breast, (about 2 1/4 pounds total), skinned, boned, and halved 1/2 of a 10-ounce package frozen chopped spinach, thawed and drained ~ PER SERVING: 202 cal., 30g Pro., 4g Carbo., 7g fat, 77mg Chol., In a small mixing bowl combine cheese and Italian seasoning.

Roll chicken pieces in cheese mixture to coat lightly; set the remaining cheese mixture aside. Arrange pieces in an 8x8x2-inch baking dish. In a small saucepan cook onion in hot margarine till tender. Stir in flour; add milk all at once.

Cook and stir till bubbly; stir in drained spinach and pimiento. Spoon spinach mixture over chicken; sprinkle with remaining cheese mixture. Bake, uncovered, in a 350F oven for 30 to 35 minutes or till tender.