Notes:
Quick and easy chicken on George Forman Grill.  I always thought healthy food was tastless and difficult to make.  Then I was given a George Forman Grill.  I have enjoyed learning different ways and food I can cook on it. 

Servings: 1

Ingredients:
4 to 6 ounce chicken breast
salt
pepper
parsley
garlic powder
juice of one lemon

Directions:
Mix spices to taste and lemon juice in ziplock bag. Put chicken breast in bag and marinade for 15 to 20 minutes.
This can also be prepared ahead of time and frozen to use when needed.
Place on heated grill for 10 to 12 minuues.
Serve with whole grain rice and fresh veggies.

Submitted by:
Jessie

Notes:
Low-fat main-dish pasta salad

Servings: 4-6

Ingredients:
8 oz package short pasta, cooked and drained (cooled)
8 oz asparagus, cooked and cut up (cooled)
8 oz chicken breast, cooked and diced (cooled)
1 tomato, diced (optional)

12 oz. low-fat or fat-free sour cream
1 package Hidden Valley Ranch dressing mix
1 t. oregano
1/2 t. balsamic vinegar (optional)

Directions:
Mix together pasta, asparagus, chicken, and tomato. In a separate bowl, combine sour cream, ranch dressing mix, oregano, and balsamic vinegar. Fold dressing into pasta mixture. Serve cold.

Submitted by:
Aaron

Notes:
chicken salad to snack on during the day

Servings: 1

Ingredients:
chicken, mayo, celery and onions

Directions:
i take a chicken breat 6 oz= 142 calories and put it on a pan with a tiny bit of water, non stick pan…when its done and cool…i chop it in tiny pieces…i take 2 table tablespoons of mayo= 114 calories, one stack of celery chopped fine, one calorie, and one medium onion chopped fine also= 46 calories….i mix it all together well and i eat it during the day as a snack with melba toast= 12 calories each melba round… so for around 400 calroies i can snack on most of the day when i get the urge to eat..

Submitted by:
Dr Marc

Notes:
Delicious, Quick and Easy!

Servings: 1

Ingredients:
Chicken Breast, favorite seasoning (Mesquite)

Directions:
Thaw Boneless Chicken Breast, 1/2 a large breast per person. Place in Oven safe dish. Add about 1/2 cup water to prevent drying out. Sprinkle with Seasoning. Broil on High, with rack 8" from the Broiler, for 10 minutes, turn, Broil the other side for about ten minutes or until golden brown. Remove and serve.

Submitted by:
Raquel

Notes:
Pretty self explanatory:)  Great with Bageria’s Mashed Cauliflower (link here: http://www.calories-nutrition.buddyslim.com/surprise-south-beach-mashed-potatoes/)

Tweak the seasonings to your liking - instead of fennel and basil, try tarragon or marjoram.  Less dijon might make it a little less tart.  Watch the salt you put on the chicken, as the mustard releases quite a bit!

This recipe modified from this one: http://www.mealsmatter.org/recipes-meals/recipe/52380

Servings: 4

Ingredients:
a) 4 4 oz Boneless-skinless Chicken Breasts
b) 1 Tablespoon olive oil (more or less, depending on pan size)
c) Salt and pepper, plus other seasonings of your choice to season chicken (I used 1/2 tablespoon curry, 1 tablespoon lemon juice, salt and pepper mixed in a bowl, to form a thick paste that I used as a rub on the chicken)
d) 1/2 cup chicken broth/stock
e) 1/3 cup half and half
f) 1 Tablespoon Dijon mustard
g) 2 tsp fennel seeds, 1 tsp dry basil

Directions:
Trim fat from chicken breasts. If breast is thick, pound it to about 1/2 to 3/4 inches thin.

Heat olive oil over medium-high heat in frying pan that's big enough to hold the chicken without crowding. While oil heats, season your chicken.

Add chicken and saute until it's cooked through, about 10-12 minutes.

Remove chicken to a plate and cover with foil to keep warm and capture the juices.

Add chicken stock to pan, scraping off any crispy bits, and cook until reduced by half (3-5 minutes)

Whisk in mustard, fennel-basil mix, half and half, and any juices from the chicken that have accumulated on the plate. Mik and cook until slightly thickened (or a consistency you like), around 2-4 minutes.

Put breasts back into the pan, with the sauce. Coat the breasts in the sauce and let warm for a couple minutes.

Serve immediately.

Submitted by:
Golluhm

Notes:
Yummy sweet, spicy (or both) chicken recipie that is SO easy to make! You get a great variety of foods;

Chicken- Protein/Meat

Salsa- May be servings of veggies or fruits depending on type of salsa you like

Rice- Whole grains

Almonds- Great protein scource!

Olive Oil- Heart Heathy Good fats!

Servings: 1-4

Ingredients:
Brown Rice
Boneless, Skinless Chicken Breast
Salsa (Tastes great with all kinds; pinneapple salsa, mango salsa, spicy salsa, bean salsa, etc)
Slivered Almonds
Honey (if you would like to make it a little sweet)
Olive Oil

Directions:
So easy! You CAN'T mess it up!

Take the (defrosted) chicken and cut it into medium to small pieces (I like mine well done, so I cut them in fajita size strips)
Start cooking the brown rice (if you need specific cook times, send me a message)
Add a little olive oil (2-4 tablespoons depending on size of pan) to a pan, warm up.
Add chicken to pan, cook until brown on both sides
Add salsa! Mix around the chicken untilcovered. Let it simmer until hot (usually a few minutes)
Add slivered almonds
Add honey if desired- about 1 'S' across the pan, mix.

Serve with rice!
If the chicken is defrosted, it only takes about 20-30minutes to cook the chicken+salsa (depending on size of chicken cuts) but the rice usually takes about 25-35minutes. So make sur eto start the rice before the chicken. I usually start the rice while I prepare the chicken for cooking.

Submitted by:
Jacki

Notes:
Easy, creamy, yummy!

From - Company’s Coming Light Recipe Book

Servings: 6

Ingredients:
3lbs Chicken peices, skin removed
1/3 cup All-purpose flour
2X1/4oz Low Sodium Chicken bouillon packets
1 tsp Dill weed
1/4 tsp Paprika
1/4 tsp Pepper
1 1/4 cup Skim Milk
1 cup Low fat plain yogurt
Paprika to sprinkle

Directions:
Arrange chicken in 3 quart (4L) casserole dish.
Mix flour, bouillon powder, dill, first amount of paprika, and pepper in saucepan. Stir in about 1/2 cup milk until smooth. Stir in remaining milk and yogurt. Heat and stir until it boils and thickens. Pour over chicken. Sprinkle with paprika, cook, uncovered, in 350F (175C) oven for about 1.5 hours.

Calories - 202
Cholesterol - 78mg
Sodium - 336mg
Fat - 4g

Submitted by:
Michelle

Notes:
New recipe I am going to try out tonight, not too bad for you either

Servings: 5

Ingredients:
1 1/2 pounds chicken breast, halved
8-12 pieces bacon half cooked
2 tbs olive oil
1 clove garlic, minced
2 tbs chopped onion
2 tomatoes, sliced
1 bunch thyme, but I am using Cilantro

Directions:
*Pre-heat oven to 400
Working on a sheet pan, coat chicken breasts pieces in olive oil and minced garlic, sprinkle wth salt and pepper (and any other seasonings you prefer on your chicken). Place a slice of tomato over each piece of chicken, sprinkle over chopped onions. Then take two pieces of bacon, wrap them over chicken and tomato by forming an X with the bacon.
Arrange chicken an inch or so apart, bake for 35 to 40 minutes and enjoy

Submitted by:
Leah

Notes:
Serves 2
Ready in 20-30 minutes

Per serving:
292 calories with anchovies,  268 calories without anchovies.  I don’t add croutons to this version, but if you do, you will need to increase the calorie count.

Servings: 2

Ingredients:
The salad
• 2 boneless chicken breasts, skin removed
• Olive oil spray
• Salt and freshly ground black pepper
• 3 little gem lettuces or 1-2 romaine/cos lettuces depending on size.
• 6 fresh anchovy fillets (optional)
The dressing
• 1 small clove of garlic, peeled and grated
• 2 anchovy fillets in olive oil from a jar
• Salt and ground white pepper
• 3 tablespoons 0% fat Greek yoghurt
• A squeeze of lemon juice
• 20gm (1.5 tablespoons) freshly grated parmesan (use a vegetable peeler or microplane to get long strips)

Directions:
Note: Steps 1 and 2 aren't absolutely essential, but they are are worth doing if you have the time.
1. Heat a griddle until smoking. Spritz the chicken breasts with a little oil and season with salt and pepper.
2. Place onto the griddle and turn down the heat. Cook for five minutes, turn over and repeat for five more minutes, or until cooked through.
3. Remove from the heat and leave to rest for five minutes, then cut into 7mm (1.5”) slices widthways.
4. Place the garlic, anchovy and some salt and pepper in a pestle and mortar and pound until broken into a smooth paste.
5. Tablespoon by tablespoon, add the yoghurt and lemon juice until combined. Stir in the parmesan and season again to taste.
6. Drop the lettuce leaves into a bowl and mix together with the dressing. Place on a plate and top with the chicken breast and fresh anchovies.

Submitted by:
Juliette

Notes:
Preparation time: 40 minutes (mainly to pre-cook the chicken).  You can also use pre-cooked, skinless chicken, e.g. left over from a roast chicken, provided this is moist succulent chicken meat, as this will cut cooking time considerably.

Cooking time: 6 minutes

Serves 3, Per Serving:  237 calories.  Double the recipe to serve 6.

Variations:  You can also add Chinese Cabbage, Pak Choi or Bok Choi.  I’ve also added broccoli, peppers/capsicums, fresh asparagus, button, oyster and shitake mushrooms if I have them to hand. 

Servings: 3

Ingredients:
• 175gm (7oz) medium egg noodles
• 1 calorie oil spray
• 1 medium onion
• 2 cloves garlic
• 175g (7oz) bean sprouts
• 175g (7oz) mange tout / snow peas
• 225g (8oz) chicken breast, fillets - skinless & boneless
• 2 tablespoons dark soy sauce
• 4cm (2”) fresh ginger root, peeled
• 1 teaspoon five spice powder

Directions:
1. Preheat the oven to 190C/375F/gas mark 5.
2. Put a piece of aluminium foil (approx 30×40cm/12" x 15") onto a baking sheet and spray with 1 calorie cooking spray.
3. Place the chicken breasts, side by side, onto the centre of the foil, and sprinkle with 2 tablespoons of water. Close the foil around the chicken to make a loose, but tightly closed, parcel.
4. Bake the chicken in the oven for 30-35 minutes until cooked through. Remove the chicken from the oven, allow it to cool slightly, shred and set aside.
5. Thinly slice the onion, garlic and ginger, and top and tail the mange tout/snow peas.
6. Cook the noodles in a large pan of boiling, salted water according to the pack instructions.
7. In the meantime, heat the remaining oil in a wok or large frying pan, and stir-fry the onion and ginger over high heat for 2-3 minutes until the onion is softened.
8. Add the garlic, bean sprouts, mange tout/snow peas and five spice powder, and continue stir-frying for a further minute.
9. Drain the noodles well and add to the wok/frying pan, add shredded chicken and soy sauce. Stir-fry for a further 2 minutes until piping hot.

Serve immediately.

Submitted by:
Juliette