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Healthy Recipes
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Main Dish Chicken and
Turkey Recipes |
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BAKED CHICKEN NUGGETS
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4 Servings, about 3 ounces each
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| Chicken thighs,
boneless, skinless |
1-1/2 pounds |
| Ready-to-eat
cereal, cornflakes, crumbs |
1 cup |
| Paprika |
1 teaspoon |
| Italian herb
seasoning |
1/2 teaspoon
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| Garlic powder
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1/4 teaspoon |
| Onion powder |
1/4 teaspoon |
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PREPARATION TIME:
15 MINUTES
COOKING TIME OVEN: 25 MINUTES
MICROWAVE COOKING TIME: 6 TO 8 MINUTES
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1. Remove skin and bone; cut thighs
into bite-sized pieces.
2. Place cornflakes in plastic bag
and crush by using a rolling pin.
3. Add remaining ingredients to
crushed cornflakes. Close bag tightly and shake until blended.
4. Add a few chicken pieces at a
time to crumb mixture. Shake to coat evenly. |
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CONVENTIONAL METHOD
1. Preheat oven to 400° F. Lightly
grease a cooking sheet.
2. Place chicken pieces on cooking
sheet so they are not touching.
3. Bake until golden brown, about
12 to 14 minutes.
MICROWAVE METHOD:
1. Lightly grease an 8 by 12 inch
baking dish.
2. Place chicken pieces on baking
dish so they are not touching. Cover with waxed paper and cook on
high.
3. Rotate chicken every 2 to 3
minutes. Cook until tender, about 6 to 8 minutes.
Note: To remove bone from
chicken thighs:
1. Place chicken on cutting board.
Remove skin from thighs.
2. Turn chicken thighs over.
3. Cut around bone and remove it.
| PER SERVING: |
| Calories |
175 |
| Total fat |
8 grams |
| Saturated fat |
2 grams |
| Cholesterol |
67 milligrams |
| Sodium |
127 milligrams |
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CHICKEN AND VEGETABLES
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4 Servings, about 1 cup each
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| Margarine |
1-1/2 tablespoons |
| Garlic powder |
1 teaspoon |
| Chicken thighs,
boneless, skinless |
1 pounds + 4 ounces |
| Cut green beans,
frozen |
10-ounce package |
| Pepper |
1/4 teaspoon |
PREPARATION TIME:
6 MINUTES
COOKING TIME: 25 MINUTES |
1. Melt margarine in heavy skillet.
Add garlic and onions; stir until blended. Cook over medium heat,
until tender, about 5 minutes. Remove from skillet.
2. Place chicken in the skillet.
Cook over medium heat, until chicken is thoroughly done and no
longer pink in color, about 12 minutes. Remove chicken from
skillet; keep warm. |
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3. Place frozen green beans, pepper,
and cooked onions in same skillet. Cover and cook over medium-low
heat until beans are tender, about 5 minutes.
4. Add chicken to vegetable
mixture. Continue cooking, stirring occasionally, until heated
through, about 3 minutes.
Note: To remove bone from
chicken thighs:
1. Place chicken on cutting board.
Remove skin from thighs.
2. Turn chicken thighs over.
3. Cut around bone and remove it.
| PER SERVING: |
| Calories |
190 |
| Total fat |
11 grams |
| Saturated fat |
3 grams |
| Cholesterol |
57 milligrams |
| Sodium |
109 milligrams |
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OVEN CRISPY CHICKEN
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4 Servings, about 4 ounces each
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| Broiler fryer
chicken, cut up |
1-1/2 pounds |
| Whole milk |
1 /4 cup |
| Flour |
1/2 cup |
| Paprika |
1 teaspoon |
| Pepper |
1/2 teaspoon |
| Ready-to-eat flake
cereal, slightly crushed |
1 cup |
| Vegetable oil |
4 tablespoons |
PREPARATION TIME:
15 MINUTES
COOKING TIME: 30 MINUTES |
1. Remove skin and all visible fat
from chicken. Place milk in large bowl. Add chicken pieces; turn
to coat.
2. Combine flour, paprika, and
pepper on a plate. |
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3. Lift chicken pieces from milk and
reserve milk. Coat chicken thoroughly with seasoned flour and
place on a wire rack until all pieces have been coated. Redip
chicken pieces into reserved milk.
4. Place crushed cereal on plate.
Place chicken pieces on crushed cereal. Using 2 forks, turn
chicken pieces in crushed cereal to coat.
5. Place chicken on a foil-lined
baking tray; drizzle oil over chicken.
6. Bake at 400° F, for 15 minutes.
Turn chicken pieces over; continue to bake until chicken is
thoroughly cooked and crust is crisp, about 15 more minutes.
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PER SERVING: |
| Calories |
350 |
| Total fat
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15 grams |
| Saturated fat
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4 grams |
| Cholesterol
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93 milligrams |
| Sodium |
503 milligrams |
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TURKEY-CABBAGE CASSEROLE |
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4 Servings, about 2 cups each
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| Cabbage, shredded |
1 cup |
| Ground turkey |
1 pound |
| Onion, chopped |
1/2 cup |
| White rice,
uncooked |
1 cup |
| Tomato sauce |
2 cups |
| Garlic powder |
1/2 teaspoon |
| Ground oregano |
1/2 teaspoon |
PREPARATION
TIME: 10 MINUTES
COOKING TIME: 60 MINUTES |
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1. Place shredded cabbage in a lightly
greased 2-quart casserole dish.
2. In skillet cook turkey until
browned and no longer pink in color. Add chopped onions; stir
occasionally and cook 3 minutes. Add uncooked rice to cooked
turkey.
3. Place turkey-rice mixture over
cabbage in casserole dish.
4. Combine tomato sauce, garlic,
and oregano. Pour over cooked turkey.
5. Cover and bake at 350° F, about
1 hour.
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PER SERVING: |
| Calories |
380 |
| Total fat
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11 grams |
| Saturated fat
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3 grams |
| Cholesterol
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77 milligrams |
| Sodium |
829 milligrams |
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TURKEY CHILI |
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4 Servings, about 1-1/2 cups each
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| Ground turkey |
1 pound |
| Onion, minced |
3/4 cup |
| Water |
3 cups |
| Garlic powder |
1/2 teaspoon |
| Chili powder |
1 tablespoon |
| Dry parsely flakes |
1 tablespoon |
| Paprika |
1 teaspoon |
| Dry mustard |
2 teaspoons |
| Canned red kidney
beans, drained |
1 15-1/2 ounce can |
| Tomato paste |
1 6-ounce can |
| Pearl barley |
1/2 cup |
| Cheddar cheese,
shredded |
3/4 cup |
PREPARATION TIME:
30 MINUTES
COOKING
TIME: 70 MINUTES |
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1. In large sauce pan, cook turkey and
onions in margarine until turkey is browned and no longer pink in
color, about 9 minutes. Drain; return turkey and onions to pan.
2. Add remaining ingredients except
the cheese to turkey mixture; bring to boil, stirring frequently.
Cover, reduce heat, and simmer 30 minutes, stirring occasionally.
3. Uncover and simmer 30 minutes,
stirring occasionally.
4. Serve over cooked macaroni.
5. Sprinkle 3 tablespoons of cheese
over each serving of chili.
| PER SERVING: |
| Calories |
540 |
| Total fat |
26 grams |
| Saturated fat |
9 grams |
| Cholesterol |
104 milligrams |
| Sodium |
579 milligrams |
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TURKEY STIRFRY |
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4 Servings, about 1/2 cup each
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| Chicken bouillon
cube |
1 |
| Hot water |
1/2 cup |
| Soy sauce |
2 tablespoon |
| Cornstarch |
1 tablespoon |
| Vegetable oil |
2 tablespoons |
| Garlic powder |
1/2 teaspoon |
| Turkey, cubed |
1 pound |
| Carrots, thinly
sliced |
1-3/4 cups |
| Zucchini, sliced |
1 cup |
| Onions. thinly
sliced |
1/2 cup |
| Hot water |
1/4 cup |
PREPARATION TIME:
15 MINUTES
COOKING
TIME: 10 MINUTES |
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1. Combine chicken bouillon cube and
hot water to make broth; stir until dissolved.
2. Combine broth, soy sauce, and
cornstarch in small bowl. Set aside.
3. Heat oil in skillet over high
heat. Add garlic and turkey. Cook, stirring, until turkey is
thoroughly cooked and no longer pink in color.
4. Add carrots, zucchini , onion,
and water to cooked turkey. Cover and cook, stirring occasionally,
until vegetables are tender-crisp, about 5 minutes. Uncover, bring
turkey mixture to boil. Cook until almost all liquid has
evaporated.
5. Stir in cornstarch mixture.
Bring to boil, stirring constantly until thickened.
Note: Serve over steamed rice.
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PER SERVING: |
| Calories |
195 |
| Total fat
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9 grams |
| Saturated fat
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2 grams |
| Cholesterol
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44 milligrams |
| Sodium |
506 milligrams |
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TURKEY PATTIES |
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4 Servings, 1 patty each
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| Ground turkey |
1 pound + 4 ounces |
| Bread crumbs |
1 cup |
| Egg |
1 |
| Green onions,
chopped |
1/4 cup |
| Prepared mustard |
1 tablespoon |
| Margarine |
1-1/2 tablespoons |
| Chicken broth |
1/2 cup |
PREPARATION TIME: 15 MINUTES
COOKING TIME:
10 MINUTES |
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1. Mix ground turkey, bread crumbs,
egg, onions, and mustard in large bowl. Shape into 4 patties,
about 1/2 inch thick.
2. Melt margarine in large skillet
over low heat. Add patties and cook, turning once to brown other
side. Cook until golden brown outside and white inside, about 10
minutes. Remove from skillet and place onto plate.
3. Add chicken broth to skillet,
and boil over high heat until slightly thickened, about 1 to 2
minutes. Pour sauce over patties.
4. Serve on buns.
| PER
SERVING: |
| Calories |
305 |
| Total fat
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18 grams |
| Saturated fat
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5 grams |
| Cholesterol
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149 milligrams |
| Sodium |
636 milligrams |
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