Total Recipe Resources

Chicken Roll Up

Ingredients:

8 ounce package nonfat cream cheese, softened
3 tablespoons chopped green onion
1 1/2 cups cooked chicken breast cuts
2 tablespoons nonfat sour cream
1 teaspoon dried dill
4 (10 inch) low-fat flour tortillas
1 1/2 cups fresh spinach
Nonfat ranch salad dressing or salsa

Instructions:

Combine the cream cheese, onion, chicken, sour cream and dill. Spread on tortilla. Place spinach leaves on top of the filling layer. Roll tortllas and cover with plastic wrap. Refrigerate at least 1 hour or overnight before serving. Slice into bite size pieces and serve with dip of your choice such as nonfat ranch or salsa. Great to prepare the night before and pack in lunches for the next day.  If you slice about 1/2 inch thick you can serve as a pinwheels appetizer as well.

Chili Chicken Stir Fry

Ingredients:

1/3 cup oyster sauce
1/3 cup sweet chili sauce
500g fresh thick rice noodles (see note)
2 tablespoons peanut oil
4 to 6 chicken breast fillets, trimmed, thinly sliced
2 bunches asparagus, trimmed, cut into 5cm lengths
1 long red chilli, deseeded, thinly sliced lengthways
2 garlic cloves, finely chopped
1 teaspoon sesame oil
1 bunch baby bok choy, trimmed, leaves and stems separated, thinly sliced

Instructions:

Combine oyster chili sauce.  Cook noodles as usual.  Rinse, drain, and set aside.  Heat some of the peanut oil in wok or skillet.  Stir fry chicken until cooked through.  Add more peanut oil to wok, along with sesame oil.  Toss in garlic, asparagus, and red chile.  Stir fry for 2 - 3 minutes.  Add noodles, sauces and bok choy and continue to stir fry until leaves wilt. 

In some places rice noodles aren't always easy to find.  It depends on what kind of store you have near you.  You may need to substitute those.  You can use ramen noodles or thin pasta noodles. It won't be quite the same, but it still tasty.

Raspberry Chicken Skillet

Ingredients:

4 boneless, skinless chicken breasts
1 teaspoon dried thyme (or substitute 1 tbsp fresh thyme)
1 tablespoon extra virgin olive oil
1 medium red onion, diced
8 oz raspberry fruit spread (no sugar added)
1/3 cup balsamic vinegar
salt and pepper

Instructions:

Season chicken with thyme and salt. Heat oil in skillet. Saute onion.  Add chicken to skillet and cook until chicken is no longer pink.  Remove chicken and set aside on a plate. Add fruit spread, balsamic vinegar, and pepper to oil and onion in skillet. Cook until spread is melted and sauce thickens. Pour over chicken and serve.  Garnish with fresh berries and parsley for added presentation.

Feta Grill Patties

Ingredients:

1 pound ground chicken or turkey
6 ounces crumbled feta
2 tablespoons ground oregano
1/4 teaspoon salt
1/4 teaspoon garlic powder

Instructions:

These are great on the outdoor grill, but equally good on an indoor grill or under the broiler. Mix all ingredients well and form into 4 - 6 individual patties. Grill or broil for about 5 to 7 minutes each side.  The feta cheese gives these a particularly wonderful and unique flavor. If you're using an indoor grill you might need to spray it with a bit of nonstick spray because they to tend to stick a little.

Easy Balsamic Mushroom & Chicken

Ingredients:

4 boneless, skinless chicken breast halves
your favorite no stick cooking spray
8 ounces white mushrooms, quartered
2 garlic cloves, minced
1/2 cup reduced sodium chicken broth
2 1/2 tablespoons balsamic vinegar
1/4 teaspoon dried thyme, crushed
1/8 teaspoon ground black pepper
Parsley (optional, for garnish)

Instructions:

Heat skillet and spritz with cooking spray. Saute garlic and mushroom. Add and cook chicken over medium heat until no longer pink. Add chicken broth, thyme, pepper and vinegar. Simmer for 15 - 20 minutes.

*TIP: Be very careful not to add excess vinegar because the flavor from balsamic is very strong.