Low Calorie Chicken Dinners

Many people are looking to loose weight without having to take out the taste from their food. So here you will find a list of recipes for chicken that, 'what do you know', have less than 200 calories! Hu ra!

Some may be familiar, and some may be new. Try one or try them all; it's all good food. Most of the ingredients are a staple in most households, especially around the holidays.

Search no more; these recipe's are sure to make it in your recipe box. Go shopping, cook your dinners, and savor the flavor!

***Chicken Gumbo***

Ingredients:

* 1 tsp vegetable oil

* 1/4 cup flour, all purpose

* 3 cups reduced sodium

chicken broth

* 1 1/2 lbs chicken breast

* 1 cup potatoes

* 1 cup onions

* 1 cup carrots

* 1/2 medium carrot

* 1/4 cup celery

* 4 garlic cloves

* 2 scallion/green onion stalks

* 1 bay leaf

* 1/2 tsp thyme

* 2 tsp jalapeno pepper

* 1 cup okra

Yield:

8 Servings

Heart-Healthy

Nutritional Info: (Per Serving)

Calories: 165

Saturated Fat: 1g

Sodium: 81mg

Dietary Fiber: 2g

Total Fat: 4g

Carbs: 11g

Cholesterol: 51mg

Protein: 21g

Carb Choices: 0.5

Directions:

1. Add oil to large pot and heat over medium flame.

2. Stir in flour. Cook, stirring constantly, until flour begins to turn golden brown.

3. Slowly stir in all broth using wire whisk. Cook for two minutes. Broth mixture should not be lumpy.

4. Add rest of ingredients except okra. Bring to boil, then reduce heat and let simmer for 20 to 30 minutes.

5. Add okra and let cook for 15 to 20 more minutes.

6. Remove bay leaf and serve hot in bowl or over rice.

***Garlic-Clove Chicken***

Prep Time: 20 Minutes

Cook Time: 45 Minutes

Ingredients:

* cooking spray

* 2 lbs chicken pieces (breast

halves, thighs, and drumsticks)

* 25 garlic cloves

* 1/4 cup dry white wine

* salt

* cayenne pepper

Yield:

4 Servings

Diabetes Friendly

Nutritional Info: (Per Serving)

Calories: 194

Saturated Fat: 1g

Sodium: 232mg

Dietary Fiber: 0g

Sugars: 0g

Cholesterol: 96mg

Protein: 31g

Total Fat: 3g

Carbs: 6g

Carb Choices: 0.5

Exchanges: Other Carb: 0.5

Lean Meat: 4.5

Fat: 0.5

Directions:

1. Lightly coat a large skillet with nonstick cooking spray. Heat skillet over medium heat. Add chicken and cook for 10 minutes, turning to brown evenly. Place chicken in a 2-quart square baking dish. Add unpeeled garlic cloves. Pour wine over chicken. Lightly sprinkle chicken with salt and cayenne pepper.

2. Bake, covered, in a 325* oven for 4 to 50 minutes or until chicken is no longer pink (170*F for breasts; 180*F for thighs and drumsticks).

***Maple-Mustard Grilled Chicken***

Prep Time: 4 Minutes

Cook Time: 30 Minutes

Ingredients:

* 1/2 cup dijon-style mustard

* 1/4 cup maple syrup

* 2 Tbs white vinegar

* 24 oz chicken breast

* cooking spray

* 1/2 tsp ground black pepper

* 1/8 tsp salt

Yield:

4 Servings

Nutritional Info: (Per Serving)

Calories: 194

Saturated Fat: 1g

Total Fat: 4g

Carbs: 11.5g

Sodium: 580 mg

Dietary Fiber: 0g

Cholesterol: 69mg

Protein: 25g

Carb Choices: 1

Directions:

1. Combine first 3 ingredients in a small bowl, stirring well; set aside.

2. Coat chicken lightly with cooking spray; sprinkle with pepper and salt.

3. Coat grill rack with cooking spray; place on grill over medium-hot coals (350* - 400*). Place chicken on rack; grill, uncovered, 15 minutes, basting often with mustard mixture. Turn chicken, and grill 15 additional minutes or until meat thermometer inserted into thickest part of chicken registers 180*, basting often with mustard mixture.

***Fresh Lemon-Pepper Chicken***

Prep Time: 11 Minutes

Cook Time: 1 Hour

Rest Time: 15 Minutes

Ingredients:

* 1 Tbs lemon zest

* 2 tsp black peppercorn

* 2 garlic cloves

* 1 tsp butter

* 1/2 tsp salt

* 3 1/2 lbs whole chicken

* cooking spray

* lemon

Yield:

6 Servings

Serving Size: 3 oz chicken

Contains Dairy

Diabetes Friendly

Nutritional Info: (Per Serving)

Calories: 160

Saturated Fat: 2g

Sodium: 265mg

Dietary Fiber: 0g

Total Fat: 6g

Carbs: 0.5g

Cholesterol: 77mg

Protein: 25g

Directions:

1. Preheat oven to 375*.

2. Place peppercorns in a small zip-top freezer bag. Crush with a meat mallet or small, heavy skillet.

3. Combine crushed pepper, lemon rind, and next 3 ingredients.

4. Remove and discard giblets and neck from chicken. Starting at neck cavity, loosen skin from breast and drumsticks by inserting fingers, gently pushing

between skin and meat. Rub pepper mixture evenly under loosened skin and over chicken. Lift wing tips up and over back; tuck under chicken.

5. Place chicken, breast side up, on a rack coated with cooking spray; place rack on roasting pan.

6. Bake at 375* for 40 minutes. Increase oven temperature to 450*, and bake 20 to 22 minutes or until a thermometer inserted in the meaty part of thigh registers 180*. Let stand 15 minutes. Remove and discard skin. Garnish chicken with lemon wedges, if desired.

***Barbecued Chicken***

Ingredients:

* 3 lbs chicken pieces (breast halves, thighs, and drumsticks

*1 large onion

* 3 Tbs vinegar

* 3 Tbs Worcestershire sauce

* 2 Tbs brown sugar

* 1 Tb red pepper flakes

* 1 Tb chili powder

* 1 cup fat free, salt free, chicken broth

Yield:

8 Servings

Most Popular

Heart-Healthy

Nutritional Info: (Per Serving)

Calories: 176

Saturated Fat: 2g

Sodium: 240mg

Dietary Fiber: 1g

Total Fat: 6g

Carbs: 7g

Cholesterol: 68mg

Protein: 24g

Carb Choices: 0.5

Directions:

1. Place chicken in 13x9x2 inch pan. Arrange onions over top.

2. Mix together vinegar, Worcestershire sauce, brown sugar, pepper, hot pepper flakes, chili powder, and stock.

3. Pour mixture over chicken and bake at 350*F for one hour or until done. While cooking, baste occasionally.