Cilantro Thai Grilled Chicken

(serves 4)


INGREDIENTS:
2 garlic cloves, coarsely chopped
1/2 cup cilantro
2 tablespoons Asian fish sauce (or 1 tablespoon of reduced sodium soy sauce)
1 tablespoon toasted sesame oil
4 boneless skinless chicken breasts


DIRECTIONS:

1. Place first four ingredients in a food processor and process until smooth.

2. Pour marinade over chicken breast and let flavors sink in for 15 minutes in the refrigerator.
Prepare your grill or broiler.

3. Cook until temperature registers 165F on the meat thermometer. Let the chicken breasts rest for 5 minutes before serving, to prevent the meat from drying.

Cilantro Thai Grilled Chicken w/Quinoa and Tomato Salad and Sauteed Veggies

* See the original recipe in this cool food blog: http://www.artsy-foodie.com/2008/09/wonderful-tasting-chicken-breast-recipe.html

Summer Lime Chicken and Veggies

Summer Lime Chicken is a delicious recipe to liven up chicken breasts. The flavors of lime, cilantro, and garlic combine well to create a great citrus taste that's very light and fresh. This marinade is one of my favorites for grilling chicken breasts, and it also tastes great on lean pork chops.

Once you make the marinade, you should let the chicken marinate for 20-30 minutes. You want to give it enough time to combine the flavors and soak into the chicken, but you don't want to let the lime juice sit on the meat for too long (it will get tough!).



INGREDIENTS:
1 lb boneless, skinless chicken breasts, pounded thin
2 tbsp olive oil
3 limes, juiced
4 cloves garlic, minced (or to taste)
1/4 tsp salt
1/4 tsp pepper
1 bunch cilantro, chopped fine

DIRECTIONS:
1. Combine all ingredients and pour over pounded chicken. Let marinate for 20-30 minutes. Grill until done; internal temperature should be about 160 F.

I usually serve this meal with some kind of mixed vegetables. One of my favorite combinations (pictured here), is broccoli, green beans, tomatoes, and garlic. I usually steam the veggies in a microwave steamer for about 7 minutes. I also cut the green beans into pieces, so they are easier to handle and eat. After steaming, I heat a small amount of olive oil in a large skillet and add minced garlic (having a jar of minced garlic in the refrigerator is very handy!) and steamed veggies. I cook them on medium to low heat until the veggies are a little softer. When ready, I turn off the fire and toss in my chopped tomatoes. This way, they get warm but not mushy.

Tex-Mex Chicken with Zucchini

See the recipe online here:
http://www.weightwatchers.com/food/rcp/index.aspx?recipeid=315891

Tex-Mex Chicken with Zucchini
PointsPlus® Value: 5
Servings: 4
Preparation Time: 15 min
Cooking Time: 25 min
Level of Difficulty: Easy

Ingredients
1 1/2 tsp dried oregano
1 tsp ground cumin
3/4 tsp table salt, or to taste
1/2 tsp black pepper, freshly ground, or to taste
12 oz uncooked boneless, skinless chicken thigh(s), cut into 2-in chunks
1 1/2 tsp olive oil, divided
1 medium uncooked onion(s), chopped
1 large uncooked zucchini, halved lengthwise, sliced into 1/2-in thick slices
1 cup(s) frozen corn kernels
1 Tbsp minced garlic
14 1/2 oz canned diced tomatoes, in sauce
1/3 cup(s) cilantro, fresh, chopped

Instructions
1. In a small cup, combine oregano, cumin, salt and pepper. Place chicken in a
bowl and toss with 1 1/2 teaspoons spice mixture; reserve remaining spice mix.
2. Heat 1 teaspoon oil in a large nonstick skillet over medium-high heat. Add
chicken and sauté until browned, about 5 minutes; remove to a plate.
3. Heat remaining 1/2 teaspoon oil in same skillet over medium-high heat; add
onions and sauté until lightly browned but still crisp-tender, about 5 minutes.
Add zucchini and corn to skillet; sauté until zucchini is lightly browned, about
4 minutes.
4. Add garlic and reserved spice mixture. Reduce heat to medium-low; cook,
stirring, until fragrant, about 30 seconds. Stir in diced tomatoes and their
sauce; bring to a simmer over medium heat.
5. Add chicken and 1/4 cup water (to prevent chicken from sticking to pan);
cover, reduce heat to medium-low and cook until chicken is cooked through about
5 minutes. Remove from heat and stir in cilantro; serve. Yields about 1 1/2 cups
per serving.

** Can be served over rice or with couscous with a squeeze of lime juice. Would also be good with tortilla chips, tortillas, any kind of pasta, quinoa, etc.

Lemon Chicken and Broccoli

Servings: 4
WW PointsPlus: 4

2 Tbsp all-purpose flour
1/2 tsp table salt, divided
1/4 tsp black pepper, freshly ground
12 oz uncooked boneless, skinless chicken breast, thinly sliced
2 tsp olive oil
1 1/2 cup(s) fat-free, reduced-sodium chicken broth, divided
2 tsp minced garlic
2 1/2 cup(s) broccoli, small florets
2 tsp lemon zest, or more to taste
2 Tbsp parsley, fresh, chopped
1 Tbsp fresh lemon juice


1. On a plate, combine 1 1/2 tablespoons of flour, 1/4 teaspoon of salt and pepper; add chicken and turn to coat.

2. Heat oil in a large nonstick skillet over medium-high heat. Add chicken and cook, turning as needed, until lightly browned and cooked through, about 5 minutes; remove to a plate.

3. Put 1 cup of broth and garlic in same skillet; bring to a boil over high heat, scrapping up browned bits from bottom of pan with a wooden spoon. Add broccoli; cover and cook 1 minute.

4. In a small cup, stir together remaining 1/2 cup of broth, 1/2 tablespoon of flour and 1/4 teaspoon of salt; add to skillet and bring to a simmer over low heat.

5. Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 1 1/2 minutes. Stir in chicken and lemon zest; heat through.

6. Remove skillet from heat and stir in parsley and lemon juice; toss to coat. Yields about 1 cup per serving.


***Good served with rice, pasta, or couscous.

***I served this dish with Jasmine rice. Delicious. :)


http://www.weightwatchers.com/food/rcp/index.aspx?recipeId=143881

Skillet Chicken Parmesan

Servings: 4
WW PointsPlus: 9

1/3 cup bread crumbs
1/3 cup grated Parmesan cheese
1/2 tsp dried oregano
1/4 tsp garlic salt
1 large egg
4 boneless, skinless chicken breasts (about 1 lb)
1 tbsp olive oil
3/4 cup marinara sauce
3/4 cup shredded, part-skim mozzarella cheese

1. In a shallow bowl, mix together the bread crumbs, Parmesan cheese, oregano, and garlic salt. In another shallow bowl, beat the egg until frothy.

2. Wrap the chicken breasts in plastic wrap and place on a cutting board. Gently pound each breast with a mallet to an even thickness (about 1/2 inch). Dip each chicken breast into the beaten egg to coat, and then roll in the breadcrumb mixture.

3. Heat the oil in a large nonstick skillet over medium-high heat. Add the chicken and cook for 4 to 5 minutes on each side, or until the chicken is browned and just cooked through.

4. Spoon the marinara sauce evenly on top of the chicken, and sprinkle the mozzarella on top. Cover the pan, reduce heat to low, and cook for 3 more minutes, or until the cheese melts.

**I served this recipe with broccoli florets and green beans that had been steamed for 3 minutes in the microwave. I added them to a chopped onion that had been sauteing in olive oil. Season with salt, pepper, garlic....to taste. :-)

Recipe Book: Eat What You Love by Marlene Koch

Quicker-Than-Take-Out Orange Chicken and Stir-Fried Rice

Quicker-Than-Take-Out Orange Chicken

Servings: 4
WW PointsPlus: 7

SAUCE
1/2 cup water
1/3 cup light orange juice (I used regular juice)
1/2 cup Splenda granulated sweetener
2 tablespoons brown sugar
3 tablespoons rice vinegar
2 tablespoons reduced sodium soy sauce
3 tablespoons lemon juice
1/4 teaspoon ground ginger
1/8 teaspoon red pepper flakes
2 tablespoons corn starch

CHICKEN
1 1/4 pounds boneless, skinless chicken breast, chopped
1 large egg, beaten
1/4 cup all-purpose flour
2 tablespoons canola oil
1 small red bell pepper, cut in strips
1 small onion, chopped

1. To make the sauce, in a medium saucepan, whisk together the first nine ingredients (water through pepper flakes). Place the pan over medium-high heat and bring to a low simmer.

2. In a small bowl, mix together 2 tablespoons of water and the cornstarch to create a slurry and whisk into the sauce. Bring the sauce to a low boil and cook for 1 minute, or until the sauce thickens and clears. Reduce the heat to low and allow to simmer.

3. Roll the chicken pieces in the egg and toss with flour to coat.

4. Heat 1 tablespoon of the oil in a large nonstick skillet over medium-high heat. Add half of the chicken and cook 4 to 5 minutes, or until well browned on all sides and chicken is cooked through. Transfer the chicken to a bowl and cover. Heat the remaining oil and cook the remaining chicken pieces. Add the chicken to the bowl and set aside.

5. Add the red pepper and onion to pan and cook 4 to 5 minutes, or until slightly softened. Add the chicken to the pan and then the orange sauce. Stir to coat and serve.



Stir-Fried Rice

Servings: 4
WW PointsPlus: 4

1 large egg
2 large egg whites
1 tablespoon vegetable oil
3/4 teaspoon chopped fresh ginger
1/4 cup finely chopped carrots
1 (8-ounce) can sliced water chestnuts, drained
1 cup chopped fresh mushrooms
4 green onions, chopped (reserve green ends for garnish)
3/4 cup instant brown rice, cooked, then cooled (or two cups leftover white rice)
1 1/2 tablespoons oyster sauce
Fresh ground pepper
Frozen peas (optional)
Smoked turkey or ham (optional)

1. In a small bowl, whisk together the egg and egg whites. Lightly spray a large nonstick skillet with cooking spray, and place over medium heat. Pour in the eggs and swirl the pan to cook the eggs like a flat pancake. Turn once and cook until set. Remove from the pan and roll the egg pancake into the shape of a cigar. Slice across the egg to make thin strips.

2. Add the oil to the pan, and turn the heat to medium high. Add the ginger, carrots, water chestnuts, and mushrooms. Cook for 3 to 4 minutes, or until the vegetables are slightly soft. Add the white parts of the green onions and cook for one more minute.

3. Add the rice, oyster sauce, peas and/or meat, if desired, and stir well to coat. Cook on high for 1 to 2 minutes to "fry" rice and then reduce the heat to low and cook for about 5 more minutes or until rice and vegetables are thoroughly heated through. Add the pepper to taste and garnish with the green parts of the onion, if desired.

Greek-Style Chicken with Cucumber-Yogurt Sauce

PREP: 20 MIN
COOK: 30 MIN
SERVES: 4

4 (1/4 pound) red potatoes, scrubbed, halved, and thinly sliced
1 small red bell pepper, cut into thin strips
1 small onion, thinly sliced
1 pound chicken tenders
2 garlic cloves, minced
3 tsp olive oil
2 tsp grated lemon zest
1/2 tsp dried oregano
1/4 + 1/8 tsp salt
5 TBSP lemon juice
3/4 plain fat-free yogurt
1 small cucumber, peeled, seeded, and chopped (or grated)
1 TBSP chopped flat-leaf parsley

1. Spray a vegetable grill topper with nonstick spray and place on the grill rack. Preheat the grill to medium-high. Tear off 4 (15 x 18 inch) sheets of heavy-duty foil and spray the centers with nonstick spray.

2. Combine the potatoes, bell pepper, and onion in a bowl; spray with nonstick spray. Spread on the grill topper and grill, turning, until almost tender, about 8 minutes; transfer to bowl. Add the chicken, half the garlic, 2 tsp of the oil, the lemon zest, the oregano, and 1/4 tsp of the salt to the bowl; toss.

3. Place 1/4 of the chicken mixture in the middle of each foil sheet; drizzle with 4 TBSP lemon juice. To close the packets, bring the two opposite long sides of the foil up to meet in the center; fold the edges over twice, making 1/2 inch wide folds, to seal tightly. Double-fold the open sides, making 1/2 inch wide folds, to seal tightly.

4. Place the packets on the grill rack and grill, covered, until the chicken is cooked through, about 20 minutes.

5. Meanwhile, combine the yogurt, cucumber, parsley, and the remaining 1 TBSP of lemon juice, 1 tsp oil, garlic, and 1/8 tsp salt in a serving bowl.

6. With a wide spatula, transfer the packets to a cutting board; carefully open, standing back to avoid steam. Transfer the chicken and vegetables to each of 4 plates and drizzle with the juices. Serve with the sauce.

Serving: 1/4 of chicken, generous 1 cup vegetables, 3 TBSP sauce = 6 points

p. 126, Sizzle It: 140 Tasty Grill Recipes

Cornmeal-Crusted Chicken with Corn-Tomato Ragout

PREP: 20 MIN
COOK: 20 MIN
SERVES: 4

4 ears of corn, husks and silk removed
1 red bell pepper, cut into 1/4-inch dice
1 tomato, cut into 1/4-inch dice
1/2 small vidalia onion, finely chopped (about 1/3 cup)
1 jalapeño pepper, seeded and minced
2 TBSP apple cider vinegar
1 TBSP chopped fresh parsley
2 tsp extra-virgin olive oil
3/4 tsp salt
1/8 tsp black pepper
1/4 cup cornmeal, preferably stone ground
1 tsp Cajun seasoning
4 (1/4 pound) skinless boneless chicken cutlets

1. Spray the grill rack with olive oil nonstick spray. Pre-heat the grill to medium-high.

2. To make the ragout, place the corn on the grill rack and grill, turning, until well marked, about 8 mins. Transfer the corn to a cutting board and let cool about 5 mins. With a long serrated knife, cut the kernels off the cobs and transfer to a serving bowl. Add the bell pepper, tomato, onion, jalapeño pepper, vinegar, parsley, oil, 1/4 tsp of the salt, and the black pepper; mix well.

3. Spray a large grill-safe nonstick skillet with nonstick spray and place on the grill rack to pre-heat (can also been done on the stove top). Mix together the cornmeal, Cajun seasoning, and remaining 1/2 tsp salt on a sheet of wax paper. Coat the chicken cutlets with the cornmeal mixture, pressing lightly so it adheres. Lightly spray the chicken on both sides with nonstick spray.

4. Add the chicken to the skillet and cook, turning, until lightly browned and cooked through, about 8 mins. Serve with the ragout.

***Served with Grilled Chiles Rellenos.

Chicken Enchilada Casserole

SERVES: 8
POINTS: 6
COOK TIME: 40 MINS

12 corn tortillas, cut into strips
3-4 cooked boneless, skinless chicken breast, shredded
2 7 oz cans of diced green chiles
3 cups fat free sour cream
1/2 tsp cumin
2 cup bag of fat free cheese (Mexican, or flavor to taste)

1. Pre-heat oven to 350 degrees.
2. Mix sour cream, cumin, chicken, chiles, and one cup of the cheese.
3. Spray a 9x13 casserole dish with nonstick spray. Layer first with the tortilla strips, then the sour cream mixture, etc. Sprinkle the remaining cup of cheese on top of the casserole.
4. Bake for 40 mins.

***Can be served with fresh salsa or pico de gallo.


PICO DE GALLO

1 garlic clove, chopped
1/4 tsp salt
1 pint grape tomatoes, halved
1 small red onion, finely chopped
1/4 cup chopped fresh cilantro
2 fresh or pickled jalapeño peppers, seeded and finely chopped
2 tsp lime juice

1. With the side of a large knife, mash the garlic with the salt until it forms a paste. Stir together the remaining ingredients with the garlic paste.

Chicken Kebabs with Corn and Zucchini Salad

HANDS-ON PREP: 20 MIN
COOK: 10 MIN
SERVES: 4

3 TBSP fresh lime juice
2 TBSP white-wine vinegar
2 tsp olive oil
2 garlic cloves, minced
1/2 tsp salt
1 lb skinless, boneless chicken breasts, cut into 1 1/2 inch chunks
1-2 tsp chipotle chile powder
2 cups fresh or frozen corn kernels
1 zucchini, finely diced (about 1 1/2 cups)
1 small onion, chopped
3 TBSP chopped fresh cilantro
pinch cayenne

1. Combine the lime juice, vinegar, oil, garlic, and salt in a medium bowl. Transfer 3 TBSP of the mixture into a Ziploc bag; add the chicken and the chili powder. Squeeze out the air and seal the bag; turn to coat the chicken. Refrigerate, turning the bag occasionally, about 10 mins. Set the remaining lime juice mixture aside.

2. Spray the broiler rack with nonstick spray and preheat the broiler.

3. To make the salad, add the corn, zucchini, onion, cilantro, and cayenne to the reserved lime juice mixture; toss to coat. Cover and refrigerate until ready to serve, at least 10 mins. or up to 1 day.

4. Remove the chicken from the marinade; discard the marinade. Thread the chicken on to 4 (8 inch) metal skewers. Broil 4 inches from the heat until lightly browned on the outside and cooked through, about 3 1/2 minutes on each side. Serve the kebabs with the salad.

POINTS: 1 kebab with 3/4 cups of salad - 5 pts.