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healthy chicken
at recipeseasy.com
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A Healthy Stir-Fry Chicken
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Yield: 1 servings
18 lb Turkey; (18 to 20)
Salt & pepper; to taste
2 tb Garlic powder
4 Yellow onions; diced
2 cn Whole berry cranberry sauce
1 c Orange marmalade
1 12 oz. bottl teriyaki sauce
1 c Honey
1/4 c Soy sauce
Two oranges; juice of
1 c Water
1 handful mixed fresh herbs (sage, rosemary, parsley etc.) Clean the
turkey well and dry completely. Season the entire bird with salt,
pepper and the garlic powder. Spray a large roasting pan (preferably
one with a lid...or you can use aluminum foil) and the inside of the
lid with non-stick cooking spray. Place the onions on the bottom of
the roasting pan. Set the seasoned turkey on top of the onions.
In a large mixing bowl, whisk together the cranberry sauce, marmalade,
teriyaki sauce, honey, soy sauce, the juice from the oranges and the
water until well blended. (Stuff the juiced orange rinds inside the
cavity of the turkey for moisture!) Pour the mixture over the turkey.
Place the fresh herbs on top of the turkey. Tightly secure the lid or
cover the pan with heavy-duty aluminum foil. Be sure to cover tightly
to keep any steam from escaping the pan.
Roast the turkey at 425? for 3 hours. Do not open the lid during
cooking! After 3 hours of cooking, reduce the oven temperature to
350? and remove the lid or foil from the pan. Also, remove the herbs
from the top of the turkey and discard. Continue roasting the turkey,
uncovered, for about 30 minutes more or until the turkey is golden
and cooked through completely. (To test doneness: the meat between
the leg and thigh, when pierced with a fork shows clear juices
escaping.)
Allow the turkey to rest 20 minutes before carving.
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OLIVE GARDEN HEART HEALTHY CHICKEN/PASTA
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Yield: 6 Servings
WALDINE VAN GEFFEN
VGHC42A-----
SOUP BASE
28 oz Canned italian plum
Tomatoes
1 Clove garlic -- minced
1/2 c Mixed herbs -- chopped very
Fine
1/2 c Olive oil
3 tb White wine vinegar
3 tb Lemon juice
1 ts Salt
1/4 c White or red onion -- diced
3 c Chicken broth
3/4 ts Tabasco sauce
1 ts Sugar -- optional
1/2 c Green bell pepper -- chopped
Fine
1/2 c Cucumber -- peeled&chopped
Fine
1 c Tomato -- chopped to 1/4"
1/2 c Ditalini or tubetti, cooked
Rinsed and drained
This soup should be served cold 35-45~. The vegetable and pasta solids
should not be added to the base until time of serving or they may
become soggy. SOUP BASE-Process tomatoes, juice, garlic and herbs.
Mix in a non-aluminum bowl with olive oil, vinegar, lemon juice,
salt, onion, stock, Tabasco and sugar. Place in fridge allowing 4
hours for soup base to chill and marry flavors. Prepare the veggies
and chill along with the pasta. To serve: Soup bowls should be very
cold. Stir the base well and ladle 6 oz of soup per bowl. Add a good
tb of blended veggies and 2 tb of pasta to each bowl. Garnish with a
few croutons and sprinkle the croutons with parmesan and chopped
parsley.
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CHUCK WOOLERY'S HEALTHY CHICKEN BURGERS
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Yield: 1 Servings
2 c Kellogg's Cornflakes
1 Egg
1 ts Salt
1/8 ts Pepper
1/2 c Barbq sauce
1 lb Lean ground beef
Measure Cornflakes; crush to one cup. Place cereal in mixing bowl.
Add egg, 1/3 cup barbq sauce, salt and pepper; beat well. Add ground
beef; mix only until combined. Shape into four oval patties about 3/4
inch thick. Brush patties with remaining sauce. Bake at 375 degrees
for about 25 minutes for medium doneness. Shorten or lengthen baking
time according to preference. Randy Rigg
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ROB WELLER'S HEALTHY CHICKEN FAJITAS
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Yield: 1 Servings
1 1/2 oz Scotch
1/2 oz Sweet vermouth
STRAIGHT UP: Fill a mixing glass with cracked ice. Add Scotch and
sweet vermouth. Stir and strain into a chilled cocktail glass.
Garnish with a cherry.
ON THE ROCKS: Fill a rocks glass with ice cubes. Add Scotch and sweet
vermouth and stir. Garnish with a cherry.
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HEALTHY CHICKEN STOCK
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Yield: 18 Servings
INGREDIENTS---
2 1/4 c All-purpose flour
2/3 c Honey-crunch wheat germ
1/2 c Oats, uncooked
1/4 c Brown Sugar, packed
1 tb Baking powder
1/2 ts Salt
1/4 ts Baking Soda
10 tb Light Corn Oil Spread/1-1/2
Sticks
1 1/2 c Mashed Bananas, about 3 med
6 oz Can frozen apple-juice
Concentrate, thawed
1/2 c Egg substitute, thawed
1/3 c Walnuts, chopped
1 ts Vanilla extract
Directions: About 2 Hours before serving, or early in the day: 1.
Preheat oven to 350F. Grease 9"x5" loaf pan. In large bowl, mix first
7 ingredients. With pastry blender, cut in corn-oil spread until
mixture resembles coarse crumbs. Stir in bananas, undiluted
apple-juice concentrate, egg substitute, walnuts, and vanilla just
until flour is moistened. Spoon batter into pan. 2. Bake 60 minutes
or until toothpick inserted into center of bread comes out clean.
Cool bread in pan on wire rack 10 minutes; remove from pan and cool
slightely. Serve warm, or cool completely to serve later. Makes 18
servings.
Each serving: About 180 calories, 5 g. fat, 0 mg cholesterol, 135 mg
sodium.
Diabetic Exchanges: 1 Starch, 1 Fruit, 1 Fat From Files of Alice
2/03/93
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ROB WELLER'S HEALTHY CHICKEN FAJITAS
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Yield: 2 servings
PON PON SHREDDED CHICKEN
3 c Stock (or water)
3 Or 4 chicken breasts *
2 Bean paste sheets (or wide
-carrot or cucumber strips)
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Rob Weller's Healthy Chicken Fajitas
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Yield: 4 servings
2 Rock Cornish game hens Salt and pepper
Savory Kasha Stuffing for 4 Strips bacon
-Poultry 3/4 c Red wine
1/2 Lemon
Rub birds inside and out with lemon and sprinkle well with salt and
freshly ground pepper. Preheat oven to 450F. Fill cavities with
stuffing. Close opening with skewers and lace with string
crisscrossed around them, also tying legs. Place birds, breast side
up, on rack in open roasting pan and cover breasts with bacon. Cool
for 15 minutes. Reduce heat to 325F and add red wine. Roast for 35
to 40 minutes, basting occasionally and adding more wine if needed.
Serve with asparagus in lemon butter and a Burgundy wine.
Makes 4 servings.
From "Cutting-up in the Kitchen", Merle Ellis. Chronicle Books, San
Francisco, 1975.
Posted by Stephen Ceideburg; January 31 1991.
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Olive Garden Heart Healthy Chicken/pasta
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Yield: 6 servings
-----waldine van geffen vghc 1/4 c White or red onion; dice
Soup base 3 c Chicken broth
28 oz Can italian plum tomatoes 3/4 ts Tabasco
10 Garlic; mince 1 ts Sugar; opt
1/2 c Mixed herbs; chop very fine 1/2 c Green bell pepper; dice fine
1/2 c Olive oil 1/2 c Cucumber; peel; dice fine
3 tb White wine vinegar 1 c Tomato; chop to 1/4"
3 tb Lemon juice 1/2 c Ditalini or tubetti; cook
1 ts Salt -- drain, rinse twice, cool
This soup should be served cold 35-45~. The vegetable and pasta solids
should not be added to the base until time of serving or they may
become soggy.
SOUP BASE-Process tomatoes, juice, garlic and herbs. Mix in a
non-aluminum bowl with olive oil, vinegar, lemon juice, salt, onion,
stock, Tabasco and sugar. Place in fridge allowing 4 hours for soup
base to chill and marry flavors. Prepare the veggies and chill along
with the pasta.
To serve: Soup bowls should be very cold. Stir the base well and
ladle 6 oz of soup per bowl. Add a good tb of blended veggies and 2
tb of pasta to each bowl. Garnish with a few croutons and sprinkle
the croutons with parmesan and chopped parsley.
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Chicken Diablo (Healthy Choices)
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Yield: 4 Servings
1 pk Perdue boneless chicken
Breasts
1 tb Fresh lemon juice
1 tb Olive oil
2 Cloves garlic - crushed
1/2 To 3/4 tsp. crushed red
Pepper
1/2 To 3/4 tsp. coarsley ground
Black pepper
Salt; optional - to taste
1 Lemon, sliced
IN SHALL BOWL, COMBINE LEMON JUICE, OIL, GARLIC, PEPPERS AND SALT. ADD
CHICKEN TO MARINADE, TURNING TO COAT BOTH SIDES. COVER AND REFRIGERATE 1
HOUR OR LONGER. PREHEAT BROILER. DRAIN CHICKEN, RESERVING MARINADE. BROIL 6
TO 8 INCHES FROM HEAT SOURCE FOR 6 YO 8 MINUTES PER SIDE UNTIL COOKED
THROUGH. BRING RESERVED MARINADE TO A BOIL IN PAN ON STOVE; USE TO BASTE
CHICKEN OCCASIONALLY WHILE COOKING. GARNISH WITH LEMON SLICES AND SERVE.
NUTRITIONAL FIGURES PER SERVING: CALORIES 186, PROTEIN 32 GMS.,
CARBOHYDRATES 2 GMS., FAT 5 GMS., CHOLESTEROL 79 MG., SODIUM 89 MG. This
came from a Perdue chicken wrapper.
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Chuck Woolery's Healthy Chicken Burgers
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Yield: 100 Servings
15 lb BEEF GROUND FZ
55 lb BEANS WHITE PORK #10
6 lb ONIONS DRY
3 lb PEPPER SWT GRN FRESH
3 1/2 c CATSUP TOMATO#10
1. COOK BEEF IN ITS OWN FAT WITH ONIONS AND PEPPERS UNTIL IT LOSES ITS
PINK
COLOR, STIRRING TO BREAK APART IN STEAM-JACKETED KETTLE OR STOCK POT.
DRAIN
OR SKIM OFF EXCESS FAT.
2. ADD CATSUP AND BEANS TO BEEF, ONION AND PEPPER MIXTURE. STIR WELL.
3. SIMMER FOR 20 MINUTES.
NOTE: 1. 6 LB 11 OZ DRY ONIONS A.P. WILL YIELD 6LB CHOPPED ONIONS.
NOTE: 2. 12 OZ (4 CUPS) DEHYDRATED, CHOPPED ONIONS MAY BE USED. SEE RECIPE
NO. A-11000.
NOTE: 3. 3 LB 11 OZ PEPPERS, SWEET A.P. WILL YIELD 3 LB CHOPPED SWEET
PEPPERS.
NOTE: 4. 8 OZ (6 CUPS) PEPPERS, GREEN, DEHYDRATED MAY BE USED. SEE RECIPE
NO. A-11000.
Recipe Number: L17100
SERVING SIZE: 1 1/4 CUP
From the Army Master Recipe Index File (actually used today!).
Downloaded from Glen's MM Recipe Archive,
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