Poultry
Recipes
Chicken and Rice Soup
One container chicken broth or stock
2-3 cups of vegetable broth
Cooked chicken pieces
Cooked brown rice
Celery – diced
Carrots – diced
Onion – chopped
Parsley – chopped
Frozen corn and peas – add near end
3 tsp. Lemon Mrs. Dash
2 bay leaves
1 tsp. crushed garlic
1/2 tsp. crushed ginger
Salt and/or tamari to taste
Any leftovers in the fridge (burrito filling, rice, etc.)
Variation – add curry powder
Chicken Parmesan
Skinless chicken breasts – browned (breaded, if desired)
1 jar of spaghetti sauce or equivalent chicken sauce
Brown and add:
onions and garlic
celery
carrots
mushrooms
peppers
Dry mustard
Worcester sauce
Spices
- oregano
- thyme
- any Italian spices or mix
Low fat Parmesan cheese
Skim milk Mozzarella cheese
Cover breasts in baking dish and bake at 375 F
Sweet 'N Spicy BBQ Chicken
1-1/2 lb. skinless chicken breasts
1-1/2 tsp. onion powder
1-1/2 tsp. garlic powder
1/2 cup mustard
1/2 cup pineapple juice
1/4 cup brown sugar
1 tsp. horseradish
Prepare a medium-hot grill and lightly spray
with nonfat cooking spray. Combine pineapple juice, brown sugar, mustard and horseradish
in a small saucepan; place directly on grill and cook 5-10 minutes.
Sprinkle chicken breasts with onion and garlic powder and cook 10-15
minutes, brushing frequently with sauce, until no longer pink and cooked through.
Turn chicken once while grilling and serve remaining sauce with chicken.
Turkey
Meatloaf
1 1/4 lb. ground turkey
1/3 cup bread crumbs (whole wheat, rice or rye)
1 cup chopped onion
1/3 cup BBQ sauce
1 tbsp Worcester sauce
2 eggs (or egg whites)
1 tsp. salt
1/4 tsp. pepper
Oven @ 350. Combine everything.
Cover with an additional 1/4 cup BBQ sauce and bake one hour.
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