Bajio Chicken

Ingredients

5 boneless skinless chicken breast halves

1/2 cup salsa

1 Tbsp. cumin

1/2 cup *brown sugar

1 4 oz. can diced green chilies

6 oz. Diet Sprite

Directions

Combine all ingredients in a crock pot. Cook on low for 5-6 hours. Remove chicken and shred. Return to crock pot and cook 1 more hour. Thicken the juices with a little cornstarch mixed in water.

Use as you would taco meat: in a tortilla, over rice, or in a salad.

Makes 10 servings.

Serving size = 1/2 cup shredded meat.

Calories per serving = 128

Fat Grams per serving = 1

*You can choose to use brown sugar splenda as a substitute for the brown sugar, this will make the calorie count even lower.

Chicken and Chinese Vegetable Stir-Fry

Ingredients:

1/3 cup teriyaki sauce
1/2 tsp ground ginger
1 medium garlic clove, minced
1 1/2 pound uncooked boneless, skinless chicken breast, cut into strips
2 Tbsp. Fat-free chicken broth
1 cup bamboo shoots
1 cup water chestnuts
1 1/2 cup carrot(s), sliced
1 1/2 cup cabbage, shredded
2 cups snow peas

Instructions:

Place teriyaki sauce, ginger and garlic in a large resealable plastic bag. Add chicken, seal bag and shake until well combined; marinate at least 20 minutes.

Heat chicken broth in a wok or a large skillet over high heat until shimmering (very hot). Add vegetables and stir-fry 5 minutes. Remove vegetables from wok, cover to keep warm and set aside.

Add chicken and marinade to wok or skillet; stir-fry until chicken is no longer pink in center, about 8 minutes.

Add vegetables back to wok or skillet and stir until well combined; serve hot with rice.

Makes 6 servings
Fat Grams Per Serving = 4.25
Calories Per Serving = 278

Sassy Sweet Chicken Salad

Ingredients:

1 can chicken breast (12.5 oz), drained
1 pear, diced
2 Tbsp raisins
5 Tbsp fat free mayonnaise
1/2 tsp curry powder

Instructions:

Combine chicken, pear, raisins in a large bowl. Mix mayonnaise and curry powder. Pour mayonnaise over chicken mixture and toss to coat. Serve chicken salad on a sandwich, bed of lettuce, or enjoy with crackers.

Makes 4 servings
Fat Grams Per Serving: 1
Calories Per Serving: 112.5

Orange Chinese Chicken

Ingredients

2 Tbsp Fat-Free Chicken Broth
2 tsp orange zest, strips
1 pound uncooked boneless skinless chicken breast, four 4-oz pieces
1/8 tsp table salt
1/8 tsp black pepper
2 cups Mandarin Oranges in Light Syrup (do not drain)
1/2 cup Fat-Free Chicken Broth
1 Tbsp Soy Sauce
1 Tbsp orange zest, finely grated
2 tsp cornstarch

Instructions

Heat 2 Tbsp chicken broth in a large nonstick skillet over medium-low heat. Add zest strips and cook, stirring, until frragrant and slightly cooked, about 1-2 minutes. Meanwhile, season both sides of chicken with salt and pepper. When zest is finsihed, increase heat to medium-high; add chicken to skillet and cook until golden, flipping once, about 2 minutes per side.

Drain oranges and reserve 1/4 cup liquid. Add oranges with reserved liquid to skillet and simmer 2 minutes. Whisk together broth, soy sauce, finely grated zest and cornstarch in a small bowl; add mixture to pan and simmer until sauce thickens and chicken is cooked through, about 3 minutes more.

Yields 1 piece of chicken and about 1/4 cup of sacue per serving.
Fat Grams Per Serving = 4
Calories Per Serving = 278

Chicken Tikka Masala

Ingredients

2/3 cup fat-free plain yogurt
1 Tbsp lime juice
1 tsp ginger root, grated
2 medium garlic cloves, minced
1 tsp ground cumin
1 tsp ground coriander
1/4 tsp black pepper
1 pound uncooked boneless, skinless chicken breast, cut into 2-inch chunks
2 Tbsp Fat-free chicken broth
1 medium garlic clove, minced
1 small jalapeno pepper, minced
1 tsp ground cumin
1/2 tsp paprika
8 oz canned tomato sauce
1 cup fat-free evaporated milk
1/4 cup cilantro, fresh, chopped
2 cups cooked white rice, long grain, keep hot

Instructions

To prepare chicken, in a large bowl, whisk together first seven ingredients; add chicken and toss to coat. cover, bowl and marinate in refrigerator for 1-24 hours.

Preheat outdoor grill, stovetop grill pan or non stick skillet.

Skewer chicken pieces onto four metal or wooden skewers. Grill or cook skewers in a hot skillet until chicken is cooked through, turning frequently, about 5-7 minutes. Make sure to soak wooden skewers in water for 30 minutes to prevent charring.

To make sauce, heat chicken broth in a large, high-sided skillet (or wide saucepan) over medium heat. Add remaining minced garlic clove and jalapeno; cook, stirring occasionally, 1 minute. Add remaining teaspoon of cumin and paprika and stir to coat. Add tomato sauce and evaporated milk, reduce heat to low and simmer 5 minutes, stirring frequently.

Remove grilled chicken from skewers. Add to tomato mixture and simmer 1 minute to heat through. Remove from heat and stir in cilantro. Serve with rice.

Yields about 1 cup of chicken mixture and 1/2 cup of rice per serving.
Fat grams per serving = 4.25
Calories per serving = 344

Spanish Chicken And Rice

Ingredients

1 medium garlic clove, crushed
1 large onion, chopped
1 pound uncooked boneless, skinless chicken breast, diced
2 cups water
14.5 oz. canned diced tomatoes
1 cup uncooked white rice, long grain
1/2 tsp. ground turmeric
1/8 tsp. chili powder
3/4 cup. frozen green peas

Instructions

Spray a large nonstick frying pan with cooking spray, heat, then brown garlic, onions and chicken.
Add water, tomatoes, rice, turmeric and chili powder. Cover and simmer 15 minutes. Add peas and simmer until rice and peas are tender, 5-10 minutes. Adjust liquid if necessary.

Divide into 4 equal servings.
Fat Grams Per Serving = 4.25
Calories Per Serving = 418.5

Whole Wheat Bread

Disclaimer: This bread recipe is not a low calorie or low fat recipe. I put this recipe on the Healthy Obsession Recipe blog because it uses freshly ground whole wheat, which is so good for you. If you have any extra calories or fat grams to spare, I would recommend using them this way instead of eating a piece of candy or something. Note: I tried substituting the oil for applesauce and the bread did not rise. I may try again some other time, but I have a hard time wasting my freshly ground whole wheat flour for experiments.

Ingredients

6 cups warm water

2/3 cup oil

2/3 cup honey

8 cups freshly milled whole wheat flour (more flour needed later)

2 Tbsp. wheat gluten

2 Tbsp. salt

3 Tbsp. instant yeast

4-8 additional cups of whole wheat flour

*The amount of additional flour you will add will depend on the protein levels and moisture in your wheat.

Instructions

In your Bosch or Kitchen Aid mixer bowl, combine warm water, oil, and honey. Next add 8 cups of freshly ground wheat flour. On top of the four, add wheat gluten, salt, and yeast. "Jog" your mixer off and on so the flour won't rise out of your mixing bowl, then mix on your first speed until smooth. Next, slowly add an additional 3-4 cups of wheat flour, stopping periodically to test it Remove bread dough from the mixer and place dough in a large plastic bowl. Knead dough and slowly add 1-4 more cups of wheat flour until the dough is the right texture. The dough should not stick to your fingers. Do not add too much flour or knead the dough too long, the dough will become too tough. Form dough into 5 dough logs. Spray 5 loaf pans with cooking spray and place one dough log into each loaf pan. Prep. your oven by turning your oven to the "warm" setting, boil some water and place the boiling water on the very bottom rack of your oven. Turn your oven off once the oven is warm and place your bread loaves in the oven to rise for 30 minutes to 1 1/2 hours. You may need to replace the water every 30 minutes to keep your oven humid for best bread rising conditions. Once your bread has risen to your satisfaction, turn your oven to 350 and set the timer for 45 minutes. Start the timer from when you turn the heat on, not from when the oven gets warm. Bake times may vary slightly depending on the oven. This bread is delicious and surprisingly light for an all whole wheat recipe.

Makes 5 Loaves of Bread - 15 slices per loaf

Serving size = 1 slice of bread

Fat Grams Per Serving = 2.2

Calories Per Serving = 103

Shepherd's Pie

Ingredients

1 pound cooked 95% lean ground beef
1 can 98% fat free condensed cream of ..... soup
1 16 oz bag frozen mixed vegetables
2 1/2 cups mashed potatoes (mash with skim milk only - do not add fat)
1 cup fat free shredded cheddar cheese

Instructions

Mix soup with cooked meat and spread in the bottom of a casserole dish to make 1st layer. For the second layer, add vegetables. Next spread mashed potatoes, and top with grated cheese. Bake 30 minutes at 350 degrees until warm all the way through. Remove from the oven and divide the casserole into 8 equal portions.

Serves 8
Fat Grams Per Serving: 3.75
Calories Per Serving: 240

South-of-the-Border Tilapia

Ingredients

1 pound Tilapia (4 - 4 oz. fillets)
1 envelope Italian Dressing Mix
1/4 cup lime juice
1/4 cup unsweetened apple sauce
1/8 tsp. ground red cayenne pepper

Instructions

Mix all ingredients except fish until well blended.
Pour dressing mixture over fish in a shallow glass or plastic dish; cover.
Refrigerate 30 minutes to 1 hour to marinate.

Preheat broiler. Place fish topped with marinade on rack of broiler pan sprayed with non-fat cooking spray 3-5 inches from heat. Broil 10-12 minutes or unitl fish flakes easily with fork.

Serving Size = 1 4 oz. fish fillet
Calories Per Serving = 130
Fat Grams Per Serving = 2

Apple Braised Chicken

Ingredients

Fat Free Cooking Spray
1 pound boneless, skinless chicken breast, four 4-oz pieces
2 Tbsp all-purpose flour
1 large onion, sliced
2 medium apples, firm, cored and sliced
1 cup of light apple juice
1 cup fat-free chicken broth
1/2 tsp. salt
1/2 tsp ground ginger
2 tsp cornstarch

Instructions

Spray a large, heavy-bottomed skillet, with non-fat cooking spray. Heat the skillet on high heat. Toss chicken with frour in a medium bowl, patting off excess. Place chicken in skillet and brown well on both sides. Remove chicken from pan and set aside.

Reduce stove temperature to low and add onion to skillet. Saute, stirring often, until onion is tender and lightly browned.

Stir in apples, cider, chicken broth, salt, ginger and chicken. Bring to a simmer, cover and cook for 30 minutes. Use a slotted spoon to transfer chicken, onions and apples to a serving dish.

In a small bowl, whisk together cornstarch and 2-3 tablespoons of pan juices. Combine cornstarch mixture with remaining pan juices, whisking constantly. Simmer for one minute. Pour sauce over chicken and serve.

Yields 1 chicken breast and about 3/4 cup of apple-onion mixture per serving.
Calories Per Serving = 241
Fat Grams Per Serving = 3

Citrus-Garlic Pork Tenderloin

Ingredients

3 medium garlic clove(s)
1/2 cup lime juice
1/2 cup grapefruit juice, not cocktail
1/2 cup soy sauce
1/2 tsp hot pepper sauce
1 pound center pork tenderloin, lean only

Instructions

Mince garlic and mix with lime and grapefruit juices, soy sauce and pepper sauce. Allow to sit at room temperature for 30 minutes to 1 hour so flavors can blend.

Place tenderloin in marinade and turn to coat evenly. Cover and put in refrigerator to marinate for at least 1 1/2 hours , but dno more than 5. Turn occasionally. Outside of meat may lighten in color from citrus juices.

Preheat oven to 450. Grain pork and reserve juices. Roast pork for 10 minutes, then turn reduce heat to 325 and continue to roast until internal temperature of pork reads 145-150.

Boil marinade for 3 minutes, then reduce heat and simmer for 10 more minutes. Serve sliced pork with cooked marinade on top.

Serves 4 (4 oz. servings)
Calories Per Serving = 201
Fat Grams Per Serving = 4