Diet Recipes Blog

Grilled Vietnamese Chicken recipe - 199 calories

Ingredients:
4 boneless skinless chicken breasts
3 garlic cloves, minced
2 teaspoons black pepper (or red pepper flakes)
2 tablespoons fish sauce
2 tablespoons lemon juice
2 tablespoons molasses
1 tablespoon dark sesame oil

Preparation:
1. Heat the grill.
2. Place all the ingredients (except the chicken) in a shallow glass baking dish and stir them together.
3. Make a few shallow slits across the chicken breast, going a little deeper in the thick end.
4. Make a few shallow slits longways, resulting in a slight diamond pattern in the meat.
5. Place the chicken in the marinade, making sure some gets into the slits.
6. Leave the chicken to marinate for about 10-15 minutes to pick up the flavor.
7. Place the chicken on the grill and cook for about 8-10 minutes (until no longer pink), turning once during cooking.

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Grilled Caribbean Chicken Breasts recipe - 172 calories

Ingredients:
4 boneless skinless chicken breast halves
2 garlic clove, minced
1 scallion, finely chopped
1/4 cup fresh orange juice
1 tablespoon olive oil
1 teaspoon orange zest
1 tablespoon fresh lime juice
1/4-1/2 teaspoon hot pepper sauce (or to taste)
1 teaspoon grated ginger root
1/2 teaspoon oregano
1/2 teaspoon salt
1/4 teaspoon pepper

Preparation:
1. In large a shallow bowl or resealable bag, mix together orange juice, lime juice, orange zest, olive oil, garlic, hot pepper sauc, ginger, scallion and oregano.
2. Add the chicken, turning to coat. Cover and marinate in the refrigerator for about 3 hours or overnight.
3. Remove the chicken from the marinade and sprinkle with salt and pepper.
4. Place on a prepared grill about 6 inches from heat (the chicken may also be cooked on an indoor grill or broiled, if desired).
5. Grill, turning, for about 10 minutes (or until a fork can be inserted into the chicken with ease). (If using an indoor grill, reduce the time to about 5-6 minutes.)

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Spicy Pesto Chicken recipe - 188 calories

Ingredients:
4 boneless skinless chicken breasts
1/4 cup pesto sauce
1/4 cup shredded mozzarella cheese
1/4 cup shredded Parmesan cheese
1/4 cup Dijon mustard

Preparation:
1. Preheat the oven to 350 degrees F.
2. Mix the pesto sauce, mozzarella cheese and Dijon mustard until well blended; set aside.
3. Place the chicken into a 13×9-inch baking dish.
4. Spread the pesto/mustard mixture evenly over the chicken; top with Parmesan cheese.
5. Bake for about 30 minutes (or until the chicken is cooked through).

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Crispy Baked Chicken Wings recipe - 72 calories

Ingredients:
10 whole chicken wings
2/3 cup breadcrumbs
1 egg
1 teaspoon dried basil
1 teaspoon onion powder
1/2 teaspoon garlic salt
1/2 teaspoon paprika
1 tablespoon water

Preparation:
1. In a large resealable plastic bag, combine the bread crumbs, garlic salt, basil, paprika and onion powder.
2. In a small bowl, whisk the egg and water.
3. Cut the chicken wings into three sections and discard the wing tips.
4. Dip the wings in the beaten egg, then place in the bag and shake well to coat.
5. Place the chicken wings on a greased 15 x 10″ baking pan.
6. Bake at 425 degrees F for about 30-35 minutes (or until the juices run clear), turning once.

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Vegetable Soup with Chicken recipe - 104 calories

Ingredients:
1 chicken thighs, on bone
1 tablespoon chicken bouillon powder
3 medium potatoes
1 large sweet potato
1 head cauliflower
2 large carrot
1 cup butternut squash
2 large celery rib
1 large turnip
1 1/2 cups rutabaga
1 parsnip (optional)
salt and pepper, to taste

Preparation:
1. Cut up all the vegetables into large or small chunks (as desired).
2. Cut up the chicken into small pieces (you can leave the chicken meat on the bone, as it will add even more flavor).
3. Place everything in a large pot and cover completely with water.
4. Add the seasoning.
5. Let it come to a boil, and then let it simmer for about 1 1/2 hours.
6. This soup can also be easily refrigerated and then reheated.

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Chicken Salad in Tomato Shells recipe - 115 calories

Ingredients:
1 boneless skinless chicken breast
10-12 small roma (or plum) tomatoes
1 tablespoon butter
4 tablespoons thinly sliced green onion
2 tablespoons finely chopped celery
3 drops liquid smoke
4 tablespoons light mayonnaise
2 tablespoons almonds, chopped and toasted
1/2 cup chiffonade arugula
2 teaspoons fresh lemon juice
1 lemon, zest of
salt, to taste
1/8 teaspoon freshly ground black pepper

Preparation:
1. Season the chicken breast with salt and pepper. Drizzle a few drops of liquid smoke over the chicken and saute in butter over medium heat until the juices are clear. Set aside to cool.
2. Cut the chicken into small dices and set aside.
3. Using a sharp knife, make large 1-inch jagged cuts lengthwise around each roma tomato.
4. Carefully lift off the tomato tops; scoop out and discard the tomato pulp from both halves, leaving a 1/4-inch-thick shell.
5. Season each shell with salt and place the shells, cut side down, on paper towels to drain. Let stand for about 30 minutes (or cover and refrigerate overnight).
6. In a small bowl, combine the cooked chicken, green onion and celery. Stir in the mayonnaise, lemon juice, lemon zest, salt and freshly ground black pepper to taste.
7. Just before serving, stir in the arugula and almonds into the chicken mixture. Spoon some salad into each tomato shell and arrange on a platter.
8. Just before serving, garnish each tomato shell with additional lemon zest, arugula chiffonade and toasted almonds.

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Tori No Kara-age (Japanese Deep Fried Chicken Nuggets) recipe - 110 calories

Ingredients:
2 boneless skinless chicken breasts (cut into bite-sized pieces)

For the marinade
2 large garlic cloves, peeled and grated
30 g ginger root, peeled and grated
3 tablespoons soy sauce
salt
freshly ground black pepper

For the coating
2 tablespoons plain flour
2 tablespoons cornflour
vegetable oil, for deep frying
2 slices lemon, to garnish

Preparation:
1. In a medium-sized bowl, mix together the garlic, ginger, soy sauce, salt and pepper.
2. Place the chicken in the mixture and let sit for about 30 minutes.
3. Mix the plain flour with the cornflour.
4. Take each piece of chicken from the marinade and roll in the flour mixture until it’s coated completely.
5. Heat the oil to 350 degrees F (180 degrees C) and deep-fry the chicken pieces for about 4-5 minutes (or until golden brown).
6. Serve on a bed of salad garnished with lemon slices.

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Tom Yum (Spicy Thai Soup) recipe - 143 calories

Ingredients:
1 lb shrimp or chicken, cut up
1 1/2 cups mushroom, sliced
1/4 cup tomatoes, chopped
4-5 tablespoons fish sauce
4-5 kaffir lime leaf
2 tablespoons red chili pepper (or to taste), freshly ground
7-8 tablespoons lime juice
1 stalk lemongrass, cut into 1/2-inch pieces
1 tablespoon chili paste, in soy bean oil
3 cups water

Preparation:
1. In a medium saucepan, pour the water and place over high head on stove; bring to a boil and add the kaffir lime leaves and lemon grass; cook for about 2 minutes.
2. Reduce the heat to low, add the fish sauce, chili paste in soy bean oil, fresh ground red chili and lime juice.
3. Add the mushrooms and tomatoes; cook for several minutes.
4. Add the shrimp or chicken; turn the heat to high (do not stir).
5. When the shrimp or chicken is cooked, continue to cook for about 2 more minutes.
6. Serve with hot rice.

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Chicken Tikka recipe - 98 calories

Ingredients:
boneless skinless chicken breasts
2 cups plain natural yoghurt
4 garlic clove, finely chopped
2 teaspoons curry powder
1 inch fresh ginger, finely chopped
1/2 teaspoon paprika
2 teaspoons ground cumin
2 teaspoons ground coriander
2 tablespoons tomato paste
2 tablespoons lemon juice

Preparation:
1. In a bowl, mix together all the ingredients except the chicken; refrigerate overnight.
2. Add the chicken breasts, cut in 1 1/2 inch cubes, to marinate in afore-mentioned bowl; cover and refrigerate for at least 4 hours.
3. Preheat the oven to 350 degrees F.
4. Bring the chicken to room temperature and skewer on bamboo skewers (soaked in water for 30 minutes).
5. Place on a baking tray and bake in the oven for about 20-35 minutes.
6. In the last 5 minutes of cooking, you can drizzle 3 tablespoons of butter over the chicken (optional).

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Chicken Cigars with Sweet and Sour Dipping Sauce recipe - 34 calories

Ingredients:

Chicken Cigars
1 1/2 lbs ground chicken
1/2 cup butter, melted
8 sheets phyllo dough
2 tablespoons chopped fresh parsley leaves
2 teaspoons poultry seasoning
2 teaspoons paprika
2 teaspoons chili powder
2 teaspoons ground cumin
2 teaspoons grill seasoning

Sweet and Sour Dipping Sauce
1 scallion (green tops only), thinly sliced
1/4 cup vegetable, peanut or canola oil
2 tablespoons rice vinegar
2 tablespoons sweet plum sauce or Chinese duck sauce
salt, to taste
fresh ground black pepper, to taste
1/2 cup finely diced mangoes (optional)

Preparation:
1. To make the chicken cigars: Preheat the oven to 425 degrees F.
2. Place the ground chicken in a bowl and mix with the parsley and spices and parsley (you can use your food processor to shred/chop the chicken and mix in the spices).
3. Place a piece of phyllo dough on a non-stick cookie sheet and brush with some of the melted butter. Repeat 3 more times, placing each phyllo over the last buttered sheet to make 4 layers.
4. Cut the layered phyllo into 16 4×4 rectangles.
5. Place a heaping tablespoon of chicken filling on one end of each of the rectangles. Roll up tightly to make mini “cigars”. Cut each of these in half and place on a cookie sheet, buttering the tops of each.
6. Bake for about 10-12 minutes (until golden brown).
7. Repeat with the second half of phyllo sheets and chicken mixture.
8. To make the sweet and sour dipping sauce: in a bowl, whisk together the plum or duck sauce and the vinegar. Stream in oil and continue whisking to combine. Season with salt and pepper to taste. Fold in the sliced scallions and mango (optional).
9. Serve either hot with dipping sauce.

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