Here are some low-fat, low sodium recipes that were also requested.
Herbed Tomatoes, Chicken and Rice (this low calorie, low fat meal provides two servings of veggies)
Prep: 5 minutes Total time: 30 minutes
1/4 Cup Kraft Light Done Right reduced fat dressing
4 small boneless skinless chicken breast halves (about 1 lb.)
2 cloves garlic minced
1 can 28 oz low sodium diced tomatoes undrained
1 Cup Water
2 Cups Minute Brown Rice, uncooked
1 Cup Kraft 2% or non-fat shredded mozzarella cheese
1 medium tomato chopped
2 Tbsp. chopped cilantro
Heat dressing in large skillet on medium heat. Add chicken and garlic; cover. Cook 5 minutes on each side or until chicken is browned. Remove from skillet; set aside.
Add canned tomatoes and water to skillet. Stir in rice; bring to boil. Reduce heat to low; simmer, uncovered 10 minutes. Return chicken to skillet. Sprinkle with cheese; cover.
Cook on low heat 5 minutes. Top with tomato and cilantro. Makes 4 servings. One of our assistants said that this recipe was “pretty good”.
Sweet BBQ Chicken Kabobs
Prep: 15 minutes Total time 25 minutes
1 lb. boneless, skinless chicken breasts, cut into 1-inch pieces
2 Cups pineapple chunks (about 1/2 cored, peeled pineapple)
1 each red and green pepper, cut into chunks
1/2 cup Kraft Barbecue Sauce (look for ones with low sodium)
3 Tbsp. frozen orange juice concentrate, thawed
Preheat grill to medium-high heat. Using 8 long wooden skewers (two, side-by-side, for each kabob) thread chicken alternately with peppers and pineapple onto skewers, to create 4 kabobs.
Mix barbecue sauce and juice; brush on kabobs.
Grill kabobs 8 to 10 min. or until chicken is cooked through, brushing occasionally with remaining sauce. Makes 4 servings, 1 kabob each.
Oven Fried Chicken
2 lbs. boneless skinless chicken breast fillets
Salt and pepper
1 1/2 cups plain nonfat yogurt
1/2 Cup grated parmesan cheese
1 tsp paprika
1 tsp dried thyme leaves
1/2 tsp garlic powder
1 1/3 Cups plain bread crumbs
3 tablespoons butter or margarine melted
Preheat oven to 400 degrees. Sprinkle chicken with salt and pepper. In a small bowl whisk yogurt, cheese, paprika, thyme, and garlic powder. In another bowl, combine bread crumbs and butter. Dip chicken, one piece at a time, into yogurt mixture, then place in bread crumb mixture. Spoon bread crumb mixture over chicken, coating well. Place coated pieces of chicken in a greased baking pan. Bake 25 to 30 minutes or until juices run clear when thickest part of chicken is pierced with a fork. Cover and refrigerate until ready to serve. Serve cold. Yield: about 6 servings. 1 serving (I chicken fillet) 389 calories 11.6 grams fat, 44.4 grams protein, 25.2 grams carbohydrate.