Chook Me!

can anyone give me healthy chicken breast recipes to cook while im on hardcore diet?

can you guys give me any good recipes to make with chicken breast? or anything that is good and really healthy for someone on a diet for that matter. a regular old chicken breast with some veggies is getting old..i tried making a chicken sandwitch with tomato, lettuce..etc..but i was told bread is bad for you! then i tried making a chicken fajita with a 98% fat free tortilla...but those apparently are bad for you too! so please, what can i cook that is GOOD on a diet?

Public Comments

1. Marinate those chicken breasts in fat free Italian dressing overnight. Cut into strips and grill with slices of red bell pepper and onion. Serve over brown rice seasoned with a little soy sauce and rice wine vinegar. Place seasoned chicken breasts in baking dish. Sprinkle with chopped artichoke hearts and crumbled feta cheese. Mix together 1/2 cup white wine with 1 T dijon mustard. Spoon over breasts and cover and bake at 350 degrees for 45 minutes. Baste with pan juices several times during cooking. Serve with roasted fingerling potatos seasoned with lemon juice and fat free maragarine. Season breasts with a mixture of cumin, smoked paprika, and chili powder mixed with kosher salt. Drizzle with olive oil and grill until cooked thru. Slice and serve with grilled onion, green bell pepper, pico de gallo with warm whole wheat tortillas, fat free cheese, chopped lettuce, tomatos, and salsa.
2. Teriyaki chicken Herbed Lemon Chicken Chicken and rice soup Greek chicken Place chicken on foil, add herbs and lemon and/or onion. Tightly wrap and bake in 375 degree oven for about 45 minutes (depending upon the thickness of chicken) until fork tender.
3. I love those Zip and Steam bags from Zip lock. You can steam cook a chicken breast in the microwave in just five or six minutes. You can season with lemon pepper or Montreal Chicken seasoning, any thing you like! As far as the bread and tortillas go, you should always go for Whole Wheat/Whole Grain. I like the Flat Out wraps, they are very soft and very healthy!
4. Here is something I love, and can be prepped and made with a half hours notice. I havent named the recipe, but you should try it. Ingredients- 1 pound of chicken, diced into 1 inch cube 1/4 of a red onion, diced 1/4 of a white onion, diced 1 cup of breadcrumbs Some fat free cooking spray (Nonstick) Salt Pepper Garlic Powder Paprika 1 pound of microwaveable steamed brocoli 1/2 pound of goat cheese with herbs.(You can use less, I just like alot) Instructions- 1. Microwave goat cheese about a minute until it reaches a thick, bubble consistency. Set aside. 2.Make brocoli acording to package directions. 3. Heat some spray in frypan and add chicken and onion.. Toss around for a bit. 4. Pour in one half of breadcrumbs on top of the chicken, and 5 tablespoons of oil on top of the breadcrumbs. Toss around and fry a bit longer. 5. Add in the rest of the breadcrumbs fry until the chicken is cooked all the way through. 6. Add in Salt, Pepper, Garlic Powder, and Paprika. 7. On a serving dish, put all the brocoli at the bottom. 8. Put the chicken on top of the brocoli 9. Pour the goat cheese on top of the chicken/brocoli and serve. Note- I said fry alot in this recipe, but it dosent mean its unhealthy. By fry, all I mean in toss around in your skillet.
5. Pan-Seared Chicken Breasts with Shallots 3 tablespoons unsalted butter, divided 1 tablespoon olive oil 4 skinless, boneless chicken breast halves - pounded thin salt and pepper to taste 2 shallots, chopped 1 clove garlic, minced 1/3 cup dry white wine 1/2 cup chicken broth Melt 1 tablespoon butter and heat olive oil in a large skillet over medium heat. Season chicken with salt and pepper, and brown on both sides in the skillet. Cover, and continue cooking 10 minutes, or until chicken juices run clear. Set aside, and keep warm. Mix shallots and garlic into skillet over medium heat, and cook until tender. Stir in wine, and cook until heated through. Stir in broth, and continue cooking 5 minutes, or until reduced and slightly thickened. Mix in the remaining butter until melted. Serve the sauce over the chicken. `````````````````````````````````````` Tender Tomato Chicken Breasts with Veggies 1 tablespoon olive oil 3 skinless, boneless chicken breast halves 1 tablespoon ground black pepper, or to taste 3 tablespoons onion powder, or to taste 1 (28 ounce) can chopped stewed tomatoes, 1/2 the liquid reserved 1 (14 ounce) can chicken broth 1 (10 ounce) package frozen mixed vegetables 1/4 cup water Heat the oil in a skillet over medium heat. Season chicken breasts on both sides with pepper and onion powder, and arrange in the skillet. Cook 2 minutes on each side, just until browned. Pour tomatoes and reserved liquid over the chicken. Pour in broth. Cover skillet, and continue cooking 15 minutes on each side, until chicken juices run clear. While the chicken is cooking, place the frozen mixed vegetables and water in a pot. Scoop about 3/4 cup liquid from the skillet, and mix into the pot. Bring to a boil, and cook 5 minutes, or until vegetables are tender; drain. Arrange chicken breasts over the vegetables, and drizzle with liquid from the skillet to serve. ````````````````````````````````````````````` Wild Rice and Asparagus Chicken Breasts 1 whole boneless, skinless chicken breast, cubed 2 cups wild rice, cooked 1/2 pound fresh asparagus 3 tablespoons hoisin sauce 4 tablespoons peanut oil 1 tablespoon brown sugar Cut asparagus into 3/4 inch to 1 inch pieces, discarding tough bottoms of spears. In a small bowl, mix together the hoisin sauce and brown sugar and set aside. Prepare rice OR reheat cooked rice and keep warm. Heat wok over medium high heat. When hot, dribble 1 tablespoon of oil around the rim. Stir fry asparagus for approximately 2 minutes. Remove from the wok and keep warm. Heat wok to high heat. Heat wok to high heat. Add 2 tablespoons of oil and the chicken pieces and stir fry until the chicken is no longer pink. Add the reserved asparagus and hoisin/sugar sauce and stir fry all together until pieces are coated with sauce. Serve over the hot rice. ``````````````````````````````````````````````````````
6. Pasta with chicken 1 pkg. of fresh linguine noodles 1lb. chicken Sun-dried tomatoes- chopped Capers (drained) Fresh Basil/or dried Mushrooms-chopped Fresh Parmesan cheese Balsamic Vinegar Garlic & Herb seasonings Butter Extra Virgin Olive Oil Sea salt & black pepper to taste 1. Pre-heat oven to 350. 2. Let the chicken brown on both sides in a cast iron pan with olive oil, Tablespoon of butter, and Garlic & Herb Seasoning. 3. Add balsamic vinegar, and place in oven for about 20-30 minutes. 4. While baking, chop mushrooms, basil, and sun dried tomatoes, and shred cheese. 5. Sauté mushrooms in butter and salt and pepper. 6. Set aside. 7. When chicken is done, cut into pieces and boil noodles. 8. Drain water when the noodles are done. ( Leave the noodles in the pot) 9. Add olive oil, salt and pepper. Mix well. 10. Then add the mushrooms, basil, chicken, sun dried tomatoes, and capers to the noodles. 11. Combine well. 12. Serve warm with dipping spices and French bread.
7. Chicken Guisada: boil chicken breast, save broth, shred chicken and put in a frying pan. In pan fry some onion and garlic just enough to caramelize. Add shredded chicken, add chicken broth, plus some water to cover 1/2 of pan, less if there not enough chicken. Add 2tsp of cumin, 3tsp of powder onion, 3tsp of powder garlic, and 1/4 cup of tomato sauce.(add more sauce if not red enough). Salt and pepper to taste. Let cook to a boil for 15 to 20mins.
8. CHICKEN & SWEET CORN SOUP Serves 2 INGREDIENTS 1 egg 1 chicken breast (either fresh or leftover from a roasted chicken) 1 tablespoon of sunflower oil (if you are using a fresh chicken breast) 200g (½ a 400g tin) of creamed sweet corn 500ml of water 1 chicken stock cube Ground pepper to taste METHOD Break the egg into a bowl and pick out any bits of shell. Mix up the egg. If you are using a fresh chicken breast, cut it into very thin strips. Put the oil into a frying pan on a medium heat. Fry the chicken for about 5 minutes until it is cooked thoroughly. Stir frequently to stop it sticking. If you are using a leftover roasted chicken breast, tear it into very thin strips. Put the chicken and sweet corn into a saucepan on a medium heat. Add the water and the stock cube. Mix thoroughly. Bring to the boil, then turn down the heat until it is just boiling (simmering). Continue to cook, stirring as the mixture boils, for about 10 to 15 minutes. Slowly pour the egg into the soup, stirring gently all the time to form ‘strings' of cooked egg. If the soup reaches the desired consistency before you’ve added all of the egg, stop adding the egg. Season with the pepper. ADDITIONS & ALTERNATIVES For the really thick version of this soup, add ½ a tablespoon of cornflour mixed with a little water towards the end of the cooking. For Creamed Sweet Corn Soup, omit the chicken and substitute a vegetable stock cube for the chicken one.