Clucks & Swims
Sample Recipes

Honey Mustard Chicken Bites

1/3 c. spicy brown mustard             
1/2 tsp. Tabasco pepper sauce
3 TB honey                                           
1 lb boneless skinless chicken breasts, cut into 1 inch pieces
2 TB ketchup                                                       
1 clove garlic -- minced

In a medium bowl, mix the mustard, honey, ketchup, garlic, and Tabasco sauce. Set aside 1/4 cup of the mixture; add the chicken to the rest and stir to coat. Cover and refrigerate at least 1 hour, stirring occasionally. Preheat the broiler. Arrange the chicken pieces on a rack in the broiler pan and broil, turning once and brushing with marinade, until the chicken is tender, about 10 minutes. Serve with reserved sauce as a dip. 
  
Yield 4 servings. Per serving= 201 Calories; 3g Fat (13.4% calories from fat); 28g Protein; 17g Carbohydrate; trace Dietary Fiber; 66mg Cholesterol; 451mg Sodium.  Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1/2 Fat; 1 Other Carbohydrates.

Amazing Buffalo Chicken

1 lb boneless skinless chicken breasts        
1/2 c. hot pepper sauce
1/4 tsp celery seed                           
1 TB distilled white vinegar              
1/2 tsp Tabasco sauce                     
1/2 tsp red pepper flakes
1/4 tsp black pepper                        
1/2 tsp cayenne pepper                   
1/4 tsp Worcestershire sauce

Cook chicken breasts in boiling water until done.  Cut into strips.  Combine all other ingredients in a saucepan and heat through.  Remove from heat and let cool for 10 minutes.  Pour over chicken.

Yield: 4 servings. Per serving= 146 Calories; 3g Fat (20.8% calories from fat); 25g Protein; 1g Carbohydrate; trace Dietary Fiber; 69mg Cholesterol; 826mg Sodium.  Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 0 Vegetable; 0 Fat; 0 Other Carbohydrates.

Easy Hawaiian Chicken

8 oz boneless, skinless chicken breasts                      
1 c. barbecue sauce
8 oz can crushed pineapple with juice

Place chicken in casserole dish.  Pour pineapple and juice over chicken.  Pour BBQ sauce over pineapple.  Bake covered at 350* for 30 minutes.  Remove cover and bake for another 30 minutes.

Yield: 2 servings. Per serving= 296 Calories; 5g Fat (16.1% calories from fat); 28g Protein; 34g Carbohydrate; 2g Dietary Fiber; 69mg Cholesterol; 1080mg Sodium.  Exchanges: 3 1/2 Lean Meat; 1 Fruit; 1 Other Carbohydrates.

Cilantro Cream Chicken

1 lb boneless skinless chicken breasts                        
3 oz light cream cheese
3/4 c. skim milk
1/4 tsp. black pepper                       
2 TB fresh lime juice                          
1/2 c. cilantro, chopped
cooking spray      

Rinse chicken and pat dry. Season both sides with pepper.  Heat a large skillet, spray with cooking spray. Brown chicken on both sides.  Remove chicken from skillet; keep warm.  To the skillet, add cream cheese, stirring until cheese melts. Whisk in the milk; stir until well blended.  Add lime juice and cilantro.
Return chicken to skillet; turn heat to simmer; cover and simmer for 15-20 minutes or until chicken is cooked through. Garnish with extra chopped cilantro before serving.

Yield: 4 servings. Per serving=  212 Calories; 7g Fat (28.3% calories from fat); 31g Protein; 6g Carbohydrate; trace Dietary Fiber; 79mg Cholesterol; 225mg Sodium.  Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Fruit; 0 Non-Fat Milk; 1 Fat; 0 Other Carbohydrates.

Chicken Creole w/ Chili Cream Sauce

1 lb boneless, skinless chicken breasts        1/2 c. water
2 tsp Creole seasoning                                      1 (4 oz) can chopped green
cooking spray                                                             chilies, drained
1 (10 3 /4 oz) can cream of chicken             1 tsp. Lime juice
                soup, 98% fat free                              1/4 c. light sour cream     

Season chicken with Creole seasoning.  Spray skillet with cooking spray and add chicken.  Cook until browned.  Add soup, water, chiles, and lime juice.  Heat to a boil.  Cook over low heat 5 minutes or until done.  Stir in sour cream and heat through.

Yield: 4 servings. Per serving= 203 Calories; 5g Fat (22.4% calories from fat); 27g Protein; 11g Carbohydrate; 1g Dietary Fiber; 74mg Cholesterol; 465mg Sodium.  Exchanges: 3 1/2 Lean Meat; 1/2 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

Chicken Enchilada Casserole

Cooking spray                                                    1 (10oz) can Rotel tomatoes
10 corn tortillas                                                                   & green chilies
6 oz roasted chicken, diced                              3 oz low fat cheddar cheese,
15 oz fat free refried beans                                              shredded
               
Spray bottom of 11x7 pan with cooking spray.  Cut tortillas in half and put 1/2 of all pieces in bottom of pan.  In sauce pan, combine chicken, beans, and Rotel; heat through.  Pour mixture over tortillas.  Top with remaining tortilla halves then top with cheese.  Bake at 350* for 20-30 minutes.

Yield: 4 servings. Per serving= 366 Calories; 8g Fat (19.5% calories from fat); 27g Protein; 48g Carbohydrate; 6g Dietary Fiber; 51mg Cholesterol; 980mg Sodium.  Exchanges: 3 Grain(Starch); 2 Lean Meat; 1/2 Vegetable; 1/2 Fat.

Pecan Parmesan Chicken

Cooking spray                                      2 TB pecans, finely chopped
1/4 c. bread crumbs                          1 lb boneless, skinless chicken
1/4 c. parmesan cheese                                   breasts
                                    
Preheat oven to 425*.  Coat a shallow baking dish with cooking spray.  Combine bread crumbs, Parmesan cheese and pecans.  Rinse breasts and dip in mixture and coat evenly.  Place in prepared baking dish and bake for about 30-35 minutes. 

Yield: 4 servings. Per serving=  206 Calories; 7g Fat (31.9% calories from fat); 28g Protein; 6g Carbohydrate; trace Dietary Fiber; 73mg Cholesterol; 211mg Sodium.  Exchanges: 1/2 Grain(Starch); 4 Lean Meat; 1/2 Fat.

Peanut Chicken

Cooking spray                                                      1 tsp low sodium soy sauce
1 lb. boneless skinless chicken breasts        2 TB water
2 TB peanut butter                                              1 tsp sesame seeds

Preheat oven to 350*.  Coat baking pan with cooking spray.    Combine peanut butter, soy sauce and water in bowl and stir until smooth and well mixed.  If you’d like a thinner sauce, add 1-2 tablespoons more water and stir again.  Spoon mixture over chicken, then sprinkle with sesame seeds.  Bake 20-30 minutes or until the chicken is no longer pink inside.

Yield: 4 servings. Per serving= 187 Calories; 7g Fat (36.3% calories from fat); 27g Protein; 2g Carbohydrate; 1g Dietary Fiber; 69mg Cholesterol; 148mg Sodium.  Exchanges: 0 Grain(Starch); 4 Lean Meat; 0 Vegetable; 1/2 Fat.

Mexican Drumsticks

14.5 oz diced tomatoes,                                   1 1/2 tsp sugar
                undrained                                             1 tsp cumin
1 med onion, chopped                                       8 chicken drumsticks
Garlic to taste                                                       1 TB lime juice
1 TB chili powder

Combine tomatoes, onion, garlic, chili powder, sugar and cumin in a large skillet.  Add chicken.  Bring to boiling; reduce heat.  Simmer covered 45 minutes or until chicken is tender, turning drumsticks once to coat with tomato mixture.  Remove chicken; place in a shallow serving dish.  Stir lime juice into tomato mixture and spoon over chicken and serve. 

Yield: 4 servings. Per serving= 244 Calories; 11g Fat (41.9% calories from fat); 25g Protein; 10g Carbohydrate; 2g Dietary Fiber; 100mg Cholesterol; 276mg Sodium.  Exchanges: 0 Grain(Starch); 3 1/2 Lean Meat; 1 Vegetable; 0 Fruit; 0 Fat; 0 Other Carbohydrates.

Honey Glazed Drumsticks

3 TB honey                                                          3 TB Dijon style mustard
1 tsp. Lemon juice                                              1 tsp. dried Orange peel
                                                                             8 chicken drumsticks (about 2 lbs)

For sauce, stir together honey,  lemon juice, mustard and orange peel.  Set aside.  Remove skin from drumsticks and place drumsticks on a rack in a roasting pan.  Coat drumsticks with glaze.  Bake in 375* oven for 45-55 minutes or until tender and no longer pink.

Yield: 4 servings (2 drumsticks). Per serving= 257 Calories; 11g Fat (39.8% calories from fat); 24g Protein; 14g Carbohydrate; trace Dietary Fiber; 100mg Cholesterol; 244mg Sodium.  Exchanges: 3 1/2 Lean Meat; 0 Fruit; 0 Fat; 1 Other Carbohydrates.

Thai Chicken Thighs

1/3 c. soy sauce, low sodium                           dash ginger
1 TB peanut butter                                             2 TB sliced green onions
2 TB teriyaki sauce                                           1 1/2 lbs chicken thighs,
1 tsp hoisin sauce                                                   boneless, skinless
dash garlic powder

Combine soy sauce, peanut butter, teriyaki sauce, hoisin sauce, garlic powder, ginger, and green onions in microwave bowl; stir well.  Microwave 30 seconds.  Let cool.  Pour marinade over chicken in large resealable plastic page.  Refrigerate at least one hour.  Remove chicken from marinade and discard marinade.  Grill on indoor grill for 7-8 minutes (lid closed).  Or Broil for 20-25 minutes.

Yield: 6 servings. Per serving= 149 Calories; 7g Fat (42.1% calories from fat); 21g Protein; 2g Carbohydrate; trace Dietary Fiber; 81mg Cholesterol; 915mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 0 Fat; 0 Other Carbohydrates.

General Tsao's Chicken

3/4 c. fat free chicken broth                            1/2 tsp ground ginger
1 dash garlic powder                                      1/2 tsp red pepper flakes
1 1/2 TB cornstarch                                         2 medium scallions, chopped
2 TB Splenda                                                   2 tsp olive oil
2 TB low-sodium soy sauce                           1 lb boneless, skinless
1 TB rice vinegar                                                  chicken thighs
 
In a medium bowl, whisk together broth, garlic powder, cornstarch, Splenda, soy sauce, vinegar and ginger; set aside.  Heat oil in a wok or large skillet over medium-high heat. Add scallions, and chicken and cook until browned all over, about 5 minutes.  Add reserved sauce and simmer until sauce thickens and chicken is cooked through, about 3 minutes.  Serve chicken and sauce over rice.
Yield: 4 servings.  Per serving= 165 Calories; 8g Fat (41.4% calories from fat); 22g Protein; 5g Carbohydrate; trace Dietary Fiber; 81mg Cholesterol; 750mg Sodium.  Exchanges: 0 Grain(Starch); 0 Lean Meat; 1/2 Vegetable; 1/2 Fat; 0 Other Carbohydrates.

Chicken Lasagna Alfredo

6 lasagna noodles                                              4 oz can sliced mushrooms
1 pkg. Knorr Alfredo Sauce                               1/4 c. reduced fat Parmesan
                Mix                                                                         cheese
1 1/2 c. skim milk                                              1 c. reduced fat mozzarella
10 oz. baby broccoli flowerets                         8 oz roasted chicken, diced

Preheat oven to 375*.  Cook lasagna noodles in boiling water.  In small sauce pan combine alfredo sauce and milk; whisk together.  Cook as directed on Alfredo package.   In 13x9 pan, layer cooked noodles, 1/2 of broccoli, 1/2 of mushrooms.  Top with 1/2 of alfredo sauce.  Layer noodles, chicken, rest of broccoli and mushrooms, cheese, rest of sauce.  Bake for 30-45 minutes until cheese is melted and sauce is bubbly.

Yield: 6 servings. Per serving= 383 Calories; 6g Fat (15.5% calories from fat); 24g Protein; 55g Carbohydrate; 3g Dietary Fiber; 39mg Cholesterol; 445mg Sodium.  Exchanges: 3 Grain(Starch); 1 Lean Meat; 1/2 Vegetable; 0 Non-Fat Milk.

Chicken Spaghetti

Cooking spray                                  4 oz Velveeta light
6 oz. dry spaghetti                           10 oz can tomatoes & green chilies
10 3/4 oz 98% fat free cream         6 oz cooked chicken, cubed            
                of chicken soup                dash garlic powder

Spray 11x7 pan with cooking spray.  Cook spaghetti in boiling water.  Pour drained spaghetti into pan.  In another bowl, mix soup, Velveeta and tomatoes and microwave until cheese is melted.  Add chicken and garlic powder.  Pour into prepared pan.  Cover and bake at 350* for 30 minutes.

Yield: 4 servings. Per serving= 364 Calories; 8g Fat (20.0% calories from fat); 27g Protein; 47g Carbohydrate; 4g Dietary Fiber; 46mg Cholesterol; 1370mg Sodium.  Exchanges: 2 Grain(Starch); 2 1/2 Lean Meat; 1/2 Vegetable; 1/2 Fat; 1/2 Other Carbohydrates.