More exclusive organic recipes from Kirstie’s Kitchen!
Set on having chicken for dinner? Here are some healthy, hearty, and family friendly variations on how to prepare the bird.
Note: All 3 recipes are included in the Organic Liaison Recipe collection, accessible to Organic Liaison members. Learn more about how to begin your Organic Liaison weight loss journey today.
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1. Baked Parmesan Chicken
Breadcrumbs and Parmesan cheese give chicken a crispy, savory coating. You save 155 calories and 11 grams of fat with this recipe as compared to 1 fried chicken breast.
Preparation Time: 15 minutes
Cooking Time: 20 minutes
Servings: 4. Each serving: ½ chicken breast.
Ingredients:
4 boneless skinless organic chicken breast halves
1 cup nonfat organic plain or Greek yogurt
3/4 cup plain bread crumbs
4 Tbsp. organic shredded parmesan cheese
2 Tbsp. 100% organic unbleached all-purpose flour
1 tsp. paprika
Pinch of cayenne pepper
Nutritional Information: 280 calories per serving
Fat: 6
SatFat: 2
FatPercent: 0
Trans Fat: 0
Cholesterol: 75
Carbs: 22
Sugars: 4
Sodium: 420
Protein: 34
Fiber: 1
Vitamin A: 118.8
Vitamin C: 2.1
Iron: 2.1
Calcium: 240.5
Directions:
Place chicken breast halves in yogurt and refrigerate while getting the rest of the items ready. Mix the rest of the ingredients together in a medium-sized mixing bowl. Preheat oven to 425º. Lightly spray a cookie tray with vegetable cooking oil.
Coat each piece of chicken well with yogurt and dredge in crumb mixture, pressing down well on both sides and turning over several times to get a thick coat of crumbs. Place chicken on tray and lightly spray the top with vegetable cooking oil spray. Bake breasts for 15-20 minutes or until chicken is fork tender and juices run clear.
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2. Chicken Pepper Stir Fry
Enjoy chicken with an Asian influence, by incorporating the spices and vegetables that give stir-fry such a signature taste. Meanwhile, save yourself from excessive sodium intake with Bragg’s great soy sauce replacement.
Preparation Time: 10 minutes
Cooking Time: 5 minutes
Servings: 4. Each serving: 2 cups.
Ingredients:
1 tablespoon grated ginger
2 cups stir-fry organic vegetables
1 cup organic broccoli florets
1 cup organic red bell pepper strips
4 tablespoons Bragg Liquid Aminos all purpose seasoning (a low sodium soy sauce replacement)
1 tablespoon organic sesame oil
granulated garlic to taste
1 cup cooked organic white chicken meat, skinless and cut into cubes
3 cups cooked organic brown rice
Nutritional Information: 306 calories per serving
Fat: 6
SatFat: 1
Trans Fat: 0
Cholesterol: 29
Carbs: 43
Sodium: 540
Protein: 20
Fiber: 4
Directions:
Place all ingredients in 2-qt microwaveable container. Cover and cook on medium power until rice is done, about 20-25 minutes. Stir occasionally. Serve hot.
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3. Chicken Fajita Salad
A salad packed with colors and flavor – combining the tastiness of hot-off-the-grill meat with a fresh bed of cold greens.
Preparation Time: 10 minutes
Cooking Time: 15 minutes
Servings: 4. Each serving: 2 cups.
Ingredients:
1 tsp organic safflower oil
1/2 cup sliced organic onion
1 sliced mild organic chili pepper
1 cup sliced organic bell pepper (color of choice)
8 ounces raw organic chicken tenders, cut into thick strips
1 tsp granulated garlic
1 tsp chili powder
1 tsp dried oregano leaves
6 cups ready-to-serve organic romaine lettuce, chopped
1 cup sliced fresh organic tomatoes
1/4 cup organic green onions, sliced
1 cup sliced organic cucumbers
1 tablespoon extra-virgin olive oil
3 tablespoons organic balsamic vinegar
Nutritional Information: 95 calories per serving
Fat: 3.5
SatFat: 0.3
Trans Fat: 0
Cholesterol: 32
Carbs: 8.9
Sugars: 2.6
Sodium: 45
Protein: 19
Fiber: 3.5
Vitamin A: 414.2
Vitamin C: 59.1
Iron: 1
Calcium: 23
Directions:
Heat a large nonstick skillet over medium-high heat; saute the onions and peppers in the oil until golden, about 3 minutes. Add the chicken tenders and the seasonings; continue cooking until the chicken is done, about 8 minutes, stirring occasionally. Place the chicken on a serving platter.
Place the lettuce and fresh vegetables in a large salad bowl. Serve items family style with oil and vinegar on the side. Optional accompaniments: baked blue corn chips, organic avocado and cooked organic brown rice.
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[Image: www.theedinburghblog.co.uk's Flickr Photostream]