Chicken Italian Low Saltlow Fat Recipes

CHICKEN ITALIAN (LOW SALT, LOW FAT)

Steps:

• If using whole chicken, cut chicken in half. Blend marinade of all the remaining ingredients. Soak chicken for 10 minutes. Bake in greased pan in 375℉ (190℃) oven for 45 minutes to 1 hour or until tender. Serves 4.

CHICKEN CACCIATORE

Steps:

• Season chicken with kosher salt and pepper.
• In a large heavy saute pan, heat the pan over a medium-high flame and spray with cooking oil.
• Add the chicken pieces to the pan and saute just until brown, about 3-4 minutes per side. Set aside.
• Add the peppers, onion and garlic to the pan and saute over medium heat until the onion is tender, about 3-4 minutes, then add mushrooms and cook another 2-3 minutes. Season with salt and pepper.
• Add the tomatoes, chicken, broth, and oregano. Cover the bring the sauce to a simmer.
• Continue simmering over low heat until the chicken is tender, about 35 to 45 minutes.
• Add the chopped basil 5 minutes before sauce is done.
• Serve over 1 cup pasta.

AMAZING ITALIAN LEMON BUTTER CHICKEN

Steps:

• To make the sauce, pour the wine and lemon juice into a saucepan over medium heat. Cook at a low boil until the liquid is reduced by 1/3. Stir in cream, and simmer until it thickens. Gradually add the butter 1 tablespoon at a time to the sauce, stirring until completely incorporated. Season with salt and pepper. Remove from heat, and keep warm.
• Bring a large pot of lightly salted water to boil. Add pasta, and cook until al dente, about 8 to 10 minutes. Drain, and set aside.
• To make the chicken, heat oil and 2 tablespoons butter in a large skillet over medium heat. In a bowl, stir together flour, salt, and pepper. Lightly coat chicken with flour mixture. Without crowding, carefully place chicken in hot oil. (If necessary, cook in batches.) Fry until cooked through and golden brown on both sides. Remove the chicken to paper towels. Stir the bacon, mushrooms, artichokes, and capers into the oil; cook until the mushrooms are soft.
• Cut the chicken breasts into bite-size strips, and return them to the skillet. Stir half of the lemon butter sauce into the chicken mixture.
• To serve, place pasta in a large bowl. Stir the chicken mixture into the pasta. Taste, and adjust seasonings. Stir in additional lemon butter sauce as desired. Toss well, and garnish with parsley.

LOW FAT ITALIAN DRESSING CHICKEN

Steps:

• place breasts in a ziplock bad and dump italian dressing on top.
• let marinade in the refrigerator for at least 2 hours.
• in the meantime combine all of the rub ingredients.
• without wiping off excess dressing, sprinkle rub on one side of chicken and place on grill season side down.
• sprinkle other side of chicken and cook indirectly for 10-12 minutes each side or until done.

LOW FAT CHICKEN MILANESE

Steps:

• preheat the oven to 400 degrees. Line a large baking sheet with foil.
• Place the bread crumbs, Parmesan, and egg white mixture in 3 shallow bowls. Dip the chicken into the Parmesan, then into the egg white, and finally into the bread crumbs. Place the chicken on the prepared baking sheet and drizzle with the oil. Bake for 10 minutes or until the chicken is cooked through and golden brown.
• Meanwhile, in a large skillet, combine the wine, broth, vinegar, garlic, anchovy paste, and rosemary and bring to a boil over medium heat. Boil, stirring occasionally, until the garlic is tender and the sauce is slightly reduced, about 4 minutes. Stir in the cornstarch mixture and cook, stirring, until slightly thickened, about 1 minute. Add the parsley, stirring to combine. Add the chicken and turn to coat withthe sauce. Place the chicken on 4 plates and serve.
• Helpful Hint: Anchovy paste comes in tubes, making it a convenient way to keep anchovies on hand. Keep the tube tightly capped and store in the refridgerator. Anchovy Paste will keep for 6 months or longer.

CHICKEN PICCATA LOW FAT

Steps:

• Lay the chicken between two pieces of waxed paper and flatten each cutlet with the flat end of a mallet until thin.
• Heat the olive oil in a large, non-stick skillet until hot. While the oil is heating, season the chicken with salt and pepper and dredge it in flour.
• Sauté the chicken over high heat, about 3 flip add shallots and cook 3 more minute. on other side. Remove chicken to a warm platter and keep warm.
• Quickly add the chicken broth to the pan and stir with a wooden spoon to release any yummy bits that may be stuck to the pan. Cook until the broth has reduced by half. Add the lemon juice and capers. Pour the sauce over the chicken, sprinkle with parsley and serve.