Chicken Breasts for Tasty and Healthful Meals

Chicken is turning up more and more as part of nutrition-conscious menus. It is replacing beef and pork in some traditional recipes as well as creating a reputation of its own for some new ideas. Skinned chicken breasts, with their lower fat content, can be a boon to this type of cooking. Keep in mind with the recipes here, however, that the nutrient data does not reflect the removal of the skin, and you can expect to save as much as 20 additional calories per piece by doing so.

Chicken breasts simmered with pineapple juice, flavorful Madeira wine and butter can make an elegant yet health-conscious entree for two in just minutes. A quick cream-based sauce is the suggested garnish here but try substituting low-fat evaporated milk and pineapple packed in juice for a less-rich version.

Raspberry-Peach Chicken is an even lighter way to serve chicken. It has a small amount of fat but lots of flavor. Frozen raspberries and canned peach halves give this dish its boost of flavor and a touch of elegance--making it wonderful for impromptu entertaining. Again, the use of fruits packed in juice will further reduce calories.

PINEAPPLE-CHICKEN MADEIRA

1 (8-ounce) can sliced pineapple, in syrup or juice

2 chicken breast halves, boned

2 tablespoons flour

1/4 teaspoon salt

2 tablespoons butter

3 tablespoons Madeira wine

2 green onions, sliced

1/2 cup julienne-sliced sweet red pepper

1/2 cup whipping cream or low-fat evaporated milk

Drain pineapple, reserving 2 tablespoons syrup. Pound chicken to even 1/2-inch thickness.

Combine flour and salt and dredge chicken in mixture. Saute chicken in butter until lightly browned on each side. Add reserved syrup, wine, green onions and red pepper to skillet. Simmer 5 minutes.

Remove chicken to serving platter. Add cream to pan juices. Cook until liquid is reduced, then add pineapple slices and heat through. Top chicken with heated pineapple and sauce. Makes 2 servings.

Note: When preparing this dish with whipping cream and pineapple packed in syrup, the nutrient data is as follows:

PER SERVING: 707 calories; 50 gm protein; 35 gm carbohydrate; 40 gm fat; 432 mg sodium; 288 mg potassium.

USRDA

Protein 77% Riboflavin 30% Vitamin A 41% Niacin 93% Vitamin C 77% Calcium 10% Thiamine 20% Iron 21%

Note: When preparing this dish with low-fat evaporated milk and pineapple packed in juice, the nutrient data is as follows:

PER SERVING: 554 calories; 51 gm protein; 44 gm carbohydrate; 18 gm fat; 449 mg sodium; 522 mg potassium.

USRDA

Protein 75% Riboflavin 33% Vitamin A 27% Niacin 95% Vitamin C 95% Calcium 16% Thiamine 27% Iron 23%

RASPBERRY-PEACH CHICKEN

1 (16-ounce) can peach halves, in heavy or light syrup

4 chicken breast halves

1 tablespoon oil

1/2 cup raspberry wine vinegar

1 teaspoon seasoned salt

1 clove garlic, minced

1/4 teaspoon thyme

1 cup frozen whole raspberries

Drain peaches, reserving liquid. Brown chicken in oil and drain off excess fat. Combine reserved peach liquid and vinegar. Add seasoned salt, garlic and thyme. Pour over chicken. Bring to boil, then reduce heat and simmer, covered, 30 minutes or until chicken is tender. Place chicken on serving platter and keep warm.

Rapidly boil pan juices to reduce and thicken, about 10 minutes. Add peach halves and heat through. Spoon peach halves onto platter with chicken. Sprinkle with raspberries. Pour sauce over. Makes 4 servings.

Note: When preparing this dish with peaches packed in heavy syrup, the nutrient data is as follows:

PER SERVING: 453 calories; 48 gm protein; 40 gm carbohydrate; 9 gm fat; 312 mg sodium; 241 mg potassium.

USRDA

Protein 73% Riboflavin 25% Vitamin A 14% Niacin 94% Vitamin C 28% Calcium 04% Thiamine 09% Iron 20%

Note: When preparing this dish with peaches packed in light syrup, the nutrient data is as follows:

PER SERVING: 409 calories; 48 gm protein; 29 gm carbohydrate; 9 gm fat; 312 mg sodium; 298 mg potassium.

USRDA

Protein 73% Riboflavin 26% Vitamin A 18% Niacin 95% Vitamin C 29% Calcium 04% Thiamine 09% Iron 20%

PROVENCAL CHICKEN BUNDLES

6 chicken breast halves, boned

10 ounces mozzarella cheese, shredded

1/4 teaspoon salt

1/8 teaspoon black pepper

1 clove garlic, minced

1 onion, sliced

4 ounces mushrooms, sliced

1/2 teaspoon dried basil

1/2 teaspoon dried oregano

2 tablespoons butter

3 tablespoons Marsala wine

1 (16-ounce) can diced tomatoes

1 tablespoon flour

1/2 cup whipping cream or low-fat evaporated milk

Pound chicken to 1/8-inch thickness. Place 1 ounce cheese in center of chicken. Sprinkle with salt and pepper. Pull edges into center and secure bundles with wood picks. Bake at 350 degrees 35 to 45 minutes.

Meanwhile, saute garlic, onion, mushrooms, basil and oregano in butter 3 minutes. Add wine and stir in tomatoes. Reduce heat to low.

Combine remaining cheese and flour and add to sauce. Add cream and simmer 8 minutes until thickened slightly. Remove wood picks from chicken, place on serving platter and pour sauce over. Makes 6 servings.

Note: When preparing this dish with whipping cream, the nutrient data is as follows:

PER SERVING: 524 calories; 62 gm protein; 10 gm carbohydrate; 25 gm fat; 496 mg sodium; 356 mg potassium.

USRDA

Protein 95% Riboflavin 39% Vitamin A 32% Niacin 96% Vitamin C 27% Calcium 40% Thiamine 13% Iron 20%

Note: When preparing this dish with low-fat evaporated milk, the nutrient data is as follows:

PER SERVING: 446 calories; 63 gm protein; 12 gm carbohydrate; 15 gm fat; 521 mg sodium; 434 mg potassium.

USRDA

Protein 95% Riboflavin 42% Vitamin A 26% Niacin 96% Vitamin C 27% Calcium 46% Thiamine 14% Iron 20%

CHICKEN SAN JOAQUIN

2 whole chicken breasts, boned and cut in thin strips

1 teaspoon salt

1/4 teaspoon garlic powder

1/4 teaspoon black pepper

3 tablespoons butter

1 cup sliced green onions

1 (4-ounce) can sliced mushrooms

1/4 cup dry Sherry

1/3 cup chicken broth

2 tablespoons cornstarch

2 tomatoes, chopped

1/2 cup sour cream

3 cups hot cooked rice

Season chicken with salt, garlic powder and pepper. Saute in butter about 2 minutes. Add green onions and drained mushrooms, reserving liquid. Continue cooking until green onions are tender.

Stir in Sherry. Combine mushroom liquid and broth. Stir in cornstarch. Pour mixture into chicken in pan and cook and stir about 5 minutes. Stir in tomatoes and sour cream. Heat through but do not boil. Serve over rice. Makes 6 servings.

PER SERVING: 366 calories; 28 gm protein; 32 gm carbohydrate; 13 gm fat; 976 mg sodium; 556 mg potassium.

USRDA

Protein 43% Riboflavin 11% Vitamin A 23% Niacin 53% Vitamin C 25% Calcium 06% Thiamine 12% Iron 14%