Chicken Dijon

(Serves 4)

Ingredients:

4 boneless, skinless chicken breasts              

2 teaspoons lemon juice

2 tablespoons Dijon mustard                          

2 garlic cloves, crushed                                     

½ teaspoon black pepper                      ½ teaspoon salt

Directions:

1.   Preheat oven to 190 degrees C/374 degrees F.

2.   Place chicken breasts in a glass baking dish. In a small bowl, combine lemon juice, garlic, mustard, salt and pepper. Mix together. Spread mustard mixture over tops of chicken breasts. Bake 20 t0 30 minutes or until chicken is done and no longer pink in the center.

Calories per serving: 106

Carbohydrates: 2g (grams) | Protein: 20g | Fat: 2g | Fiber: 0

Tip: This simple chicken dish goes with any pasta, rice or potato and vegetable side dish of your choice.

Turkey Veggie Wrap

(Serves 4)
Ingredients:

2 tablespoons low-fat salad dressing of choice

4 large flour tortillas                   ½ chopped red pepper

225g turkey slices                       Shredded lettuce

1 ear corn-on-the-cob, cooked, then corn removed                  

Directions:

Spread salad dressing over tortillas. Layer each tortilla with turkey slices, shredded lettuce, corn and red pepper. Roll tortilla and secure with toothpicks until ready to eat.

Calories per serving: 203

Carbohydrates: 24g (grams) | Protein: 15g | Fat: 6g | Fiber: 3g

Tip: For a change, add 1 tablespoon of shredded cheese. If you are concerned about the fat, reduce or remove the dressing.

Thai Lettuce Wraps

(Serves 4)

Ingredients:

1 boneless, skinless chicken breast, chopped into small pieces

1 tablespoon vegetable oil                               

2 tablespoons soy sauce                                 1 tablespoon sugar

2 tablespoons chopped onion                         ½ teaspoon grated ginger

1 ½ teaspoons lime juice                                370g cooked rice

½ teaspoon red pepper flakes                       8 large lettuce leaves

1 tablespoon minced coriander                      1 clove garlic, minced

Directions:

1.   In large frying pan, heat oil. Add chicken strips. Sauté chicken until done and no longer pink.

2.   In large bowl, combine soy sauce, onion, sugar, coriander, lime juice, garlic, ginger and red pepper flakes. Mix well. Add cooked chicken. Place into the refrigerator for 30 minutes.

3.   Prepare (cook) rice according to package directions.

4.   Place lettuce leaves onto a serving plate. Place rice in a large bowl and chicken mixture in another bowl. Using lettuce leaves as wraps, top each one with about 2 tablespoons of the warm rice and a small spoonful of the chicken mixture (along with sauce). Wrap up and serve immediately.

Calories per serving: 191

Carbohydrates: 32g (grams) | Protein: 10g | Fat: 2g | Fiber: 1g

Tip: For extra crunch, add a handful of peanuts to the sauce. This will add an additional 51 calories and 4 grams of fat per serving.

Orange Chicken

(Serves 4)

Ingredients:

1 tablespoon margarine                               2 tablespoons orange marmalade

2 garlic cloves, crushed                                125ml orange juice

4 boneless, skinless chicken breasts          1 teaspoon corn flour

½ teaspoon dried rosemary                        salt and pepper to taste

Directions:

1.   In large frying pan, melt margarine over medium heat. Sauté garlic. Add chicken breasts, rosemary, salt and pepper. Cooking until chicken breasts begin to brown, about 3 to 4 minutes on each side. Remove chicken from frying pan.

2.   In a small bowl, combine orange juice, marmalade, corn flour and 3 tablespoons of water. Pour mixture into frying pan. Heat 2 to 3 minutes, while stirring, until orange mixture begins to thicken. Add chicken back to frying pan. Cover and simmer for 10 to 15 minutes.

Calories per serving: 234
Carbohydrates: 18g (grams) | Protein: 27g | Fat: 6g | Fiber: 0

Chicken Vegetable Stir-Fry

(Serves 6)

Ingredients:

4 boneless, skinless chicken breasts                 1 teaspoon salt

1 garlic clove, crushed                                         ½ teaspoon pepper

1 red pepper, cut into strips                               1 teaspoon paprika

1 green pepper, cut into strips                           2 tablespoons flour

100g fresh broccoli florets                                  2 tablespoons oil

125ml chicken or vegetable consommé            1 chopped onion

Directions:

1.  Cut chicken into half-inch strips. In a shallow dish or pie tin, combine salt, pepper, paprika and flour. Add chicken strips to flour mixture and coat well.

2.   In a large frying pan, heat 1 tablespoon of the oil. Add chicken. Cook until golden brown. Remove chicken to a large plate.

3.   Heat remaining tablespoon of oil. Add onion, garlic, broccoli and peppers. Cook until vegetables are slightly tender. Return chicken to pan and add consommé. Cook until thoroughly heated and about half of the consommé evaporates.

Calories per serving: 136

Carbohydrates: 6g (grams) | Protein: 14g | Fat: 6g | Fiber: 2g

Tip: Top with small serving chow mein noodles and add 20 calories and 1 ½ grams of fat per serving.