Very Lemony Chicken

1 1/2 lb chicken breast, skinned, fat removed
1/2 C fresh lemon juice
2 Tbsp white wine vinegar
1/2 C fresh lemon peel, sliced
3 tsp fresh oregano, chopped (or 1 tsp dried oregano, crushed)
1 medium onion, sliced
1/4 tsp salt
to taste black pepper
1/2 tsp paprika

20-Minute Chicken Creole

4 medium chicken breast halves, skinless, boned, and cut into
1-inch strips*
1 C (14 oz) tomatoes, cut up**
1 C low-sodium chili sauce
11/2 C (1 large) green pepper, chopped
11/2 C celery, chopped
1/4 C onion, chopped
2 cloves garlic, minced
1 Tbsp fresh basil (or 1 tsp dried)
1 Tbsp fresh parsley (or 1 tsp dried)
1/4 tsp red pepper, crushed
1/4 tsp salt

as needed nonstick cooking spray
* For convenience, you can use uncooked boneless, skinless chicken breast.
** To cut back on sodium, try low sodium canned tomatoes.

Jamaican Jerk Chicken

1/2 tsp cinnamon, ground
11/2 tsp allspice, ground
11/2 tsp black pepper, ground
1 Tbsp hot pepper, chopped
1 tsp hot pepper, crushed, dried
2 tsp oregano, crushed
2 tsp thyme, crushed
1/2 tsp salt
6 cloves garlic, finely chopped
1 C onion, pureed or finely chopped
1/4 C vinegar
3 Tbsp brown sugar
8 pieces chicken, skinless
(4 breasts, 4 drumsticks)

Chicken Stew

8 pieces chicken (breasts or legs)
1 C water
2 cloves small garlic, minced
1 small onion, chopped
1 1/2 tsp salt
1/2 tsp pepper
3 medium tomatoes, chopped
1 tsp parsley, chopped
1/4 C celery, finely chopped
2 medium potatoes, peeled, chopped
2 small carrots, chopped
2 bay leaves

Chicken Salad

3 1/4 C chicken, cooked, cubed, skinless
1/4 C celery, chopped
1 Tbsp lemon juice
1/2 tsp onion powder
1/8 tsp salt*
3 Tbsp mayonnaise, lowfat

*Reduce sodium by removing the 1/8 tsp of added salt. New sodium content for each serving is 127 mg.

1. Bake chicken, cut into cubes, and refrigerate.
2. In large bowl, combine rest of ingredients, add chilled chicken and mix well.

Chicken Ratatouille

1 Tbsp vegetable oil
4 medium chicken breast halves, skinned, fat removed, boned, and cut into 1-inch pieces
2 zucchini, about 7 inches long, unpeeled, thinly sliced
1 small eggplant, peeled, cut into 1-inch cubes
1 medium onion, thinly sliced
1 medium green pepper, cut into 1-inch pieces
1/2 lb fresh mushrooms, sliced
1 can (16 oz) whole tomatoes, cut up
1 clove garlic, minced
1 1/2 tsp dried basil, crushed
1 Tbsp fresh parsley, minced
to taste black pepper

Chicken Orientale

8 boneless, skinless chicken breasts, cut into chunks
8 fresh mushrooms
to taste black pepper
8 whole white onions, parboiled
2 oranges, quartered
8 canned pineapple chunks, nonsweetened
8 cherry tomatoes
1 can (6 oz) frozen, concentrated apple juice, thawed
1 C dry white wine
2 Tbsp soy sauce, low sodium
dash ginger, ground
2 Tbsp vinegar
1/4 C vegetable oil

Chicken Marsala

1/8 tsp black pepper
1/4 tsp salt
1/4 C flour
4 (5 oz total) chicken breasts, boned, skinless
1 Tbsp olive oil
1/2 C Marsala wine
1/2 C chicken stock, fat skimmed from top
1/2 lemon, juice only
1/2 C mushrooms, sliced
1 Tbsp fresh parsley, chopped

Chicken and Spanish Rice

1 C onions, chopped
1/4 C green peppers
2 tsp vegetable oil
1 can (8 oz) tomato sauce*
1 tsp parsley, chopped
1/2 tsp black pepper
11/4 tsp garlic, minced
5 C cooked rice (in unsalted water)
31/2 C chicken breast, cooked, skin and bone removed, diced

*Reduce sodium by using one 4-oz can of no salt added tomato sauce and one 4-oz can of
regular tomato sauce. New sodium content for each serving is 226 mg.

Chicken and Rice

6 chicken pieces (legs and breasts), skinless
2 tsp vegetable oil
4 C water
2 tomatoes, chopped
1/2 C green pepper, chopped
1/4C red pepper, chopped
1/4 C celery, diced
1 medium carrot, grated
1/4 C corn, frozen
1/2 C onion, chopped
1/4 C fresh cilantro, chopped
2 cloves garlic, chopped fine
1/8 tsp salt
1/8 tsp pepper
2 C rice
1/2 C frozen peas
2 oz Spanish olives
1/4 C raisins

Barbecued Chicken

3 lb chicken parts (breast, drumstick, and thigh), skin and fat removed
1 large onion, thinly sliced
3 Tbsp vinegar
3 Tbsp Worcestershire sauce
2 Tbsp brown sugar
to taste black pepper
1 Tbsp hot pepper flakes
1 Tbsp chili powder
1 C chicken stock or broth, fat skimmed from top

Chicken Gumbo

1 tsp vegetable oil
1/4 C flour
3 C low-sodium chicken broth
1 1/2 lb chicken breast, skinless,
boneless, cut into 1-inch strips
1 C (1/2 lb) white potatoes, cubed
1 C onions, chopped
1 C (1/2 lb) carrots, coarsely chopped
1/2 medium carrot, grated
1/4 C celery, chopped
4 cloves garlic, finely minced
2 stalks scallion, chopped
1 whole bay leaf
1/2 tsp thyme
1/2 tsp black pepper, ground
2 tsp hot (or jalapeño) pepper
1 C (1/2 lb) okra, sliced into 1/2-inch pieces

Barbecued Chicken— Spicy Southern Style

5 Tbsp (3 oz) tomato paste
1 tsp ketchup
2 tsp honey
1 tsp molasses
1 tsp Worcestershire sauce
4 tsp white vinegar
3/4 tsp cayenne pepper
1/8 tsp black pepper
1/4 tsp onion powder
2 cloves garlic, minced
1/8 tsp ginger, grated
1 1/2 lb chicken (breasts, drumsticks), skinless

Bowtie Pasta with Chicken, Broccoli, and Feta

This yummy dish provides a tasty way to get your children to eat broccoli

2 C dry whole-wheat bowtie pasta (farfalle) (8 oz)
1 Tbsp olive oil
1 tsp garlic, minced (about ½ clove)
8 oz white button mushrooms, rinsed and cut into quarters
4 C cooked broccoli florets (or 1 1-lb bag frozen broccoli, thawed)
1 C grilled boneless, skinless chicken breast, diced (about 2 small breasts) (Leftover Friendly)
2 C low-sodium chicken broth
1 medium lemon, rinsed, for 1 tsp zest and 1 Tbsp juice (use a grater to take a thin layer of skin off the lemon; squeeze juice and set aside)
2 oz reduced-fat feta cheese, diced (Healthy Eating Two Ways)

Sweet and Sour Chicken

sweet and sour flavors make a winning combination in this healthier version of a popular Chinese dish

1 bag (12 oz) frozen vegetable stir-fry
1 Tbsp peanut oil or vegetable oil
1 Tbsp ginger, minced
1 Tbsp garlic, minced (about 2–3 cloves)
1 Tbsp scallions (green onions), rinsed and minced
2 Tbsp rice vinegar
1 Tbsp Asian hot chili sauce (Healthy Eating Two Ways)
2 Tbsp brown sugar
1 Tbsp cornstarch
1 C low-sodium chicken broth
12 oz boneless, skinless chicken breast, cut into thin strips
1 Tbsp lite soy sauce

“Fried” Rice and Chicken

Use leftovers from the Hawaiian Huli Huli Chicken to make this quick and easy weeknight meal

1 Tbsp vegetable oil
1 tsp garlic, minced (about 2 cloves)
1 C no-salt-added diced tomatoes, with juice drained
4 C assorted vegetables (or a 1-lb bag frozen mixed vegetables)
(Leftover Friendly)
2 C cooked brown rice (Leftover Friendly)
1 C cooked boneless, skinless chicken breast, diced (Leftover Friendly)
¼ C sauce from Hawaiian Huli Huli Chicken
1 Tbsp lite soy sauce
½ Tbsp sesame oil

Hawaiian Huli Huli Chicken

So fun to eat that your children won’t know it’s healthy too—try serving with Wow-y Maui Pasta Salad

12 oz boneless, skinless chicken breast, cut into 1-inch cubes (24 cubes) (about 2 large breasts)
1 C fresh pineapple, diced (24 pieces) (or canned pineapple chunks in juice)
8 6-inch wooden skewers

For sauce:
2 Tbsp ketchup
2 Tbsp lite soy sauce
2 Tbsp honey
2 tsp orange juice
1 tsp garlic, minced (about 1 clove)
1 tsp ginger, minced

Crunchy Chicken Fingers with Tangy Dipping Sauce

Try this family classic, made healthier with baked chicken and a yummy dipping sauce

For chicken:
½ tsp reduced-sodium crab seasoning (or substitute ¼ tsp paprika and ¼ tsp garlic powder for a
sodium-free alternative)
¼ tsp ground black pepper
1 Tbsp whole-wheat flour
12 oz boneless, skinless, chicken breast, cut into 12 strips
2 Tbsp fat-free (skim) milk
1 egg white (or substitute 2 Tbsp egg white substitute)
3 C cornflake cereal, crushed

Exotic Chicken Salad

Makes 10 Servings

INGREDIENTS:
• 1 honeydew melon
• 6 cups cubed, cooked chicken meat
• 2 cups chopped celery
• 2 cups seedless grapes
• 1 (8 ounce) can sliced water chestnuts
• 1/2 cup sour cream
• 1/2 cup plain yogurt
• 1 1/2 teaspoons curry powder
• salt and pepper to taste

1-2-3- Chicken Broth

A nutritious way to bolster the flavor of your Fat Flush recipes

2 quarts filtered water
3 pounds chicken pieces with the bones
3 tablespoons cider vinegar
1 large onion cut in 1-inch pieces
8 stalks celery, cut in 1 inch pieces
8 sprigs fresh parsley
2 bay leaves