My Mediterranean Chicken Low Fat Recipes

LOW FAT CHICKEN PARMESAN MEDITERRANEAN

Steps:

• NOTE: I cut chivken breasts horizontally as I like thinner chicken breasts.
• RINSE chicken and pat dry; rub with Italian herbs.
• In bowl, combine breadcrumbs and feta cheese.
• NOTE: I used the back of a fork to break down feat cheese into much smaller pieces.
• DREDGE chicken breasts into breadcrumb mixture making sure both sides are coated.
• I used Health Griller (lightly sprayed)but you can also make this on the stovetop in a lightly oiled fry pan.
• COOK about 6 minutes until golden brown.
• Place chicken breasts on flat tray.
• Spoon canned tomatoes over top of chicken breast and cover with mozarella cheese; place under griller until tomato sauce is hot and cheese has melted
• NOTE: I used Canned tomatoes with Basil and Garlic for more flavouring; can use any type pasta sauce too -- is simply up to you! :).
• NOTE: Can heat up canned tomatoes or tomato sauce before you put it in the chicken -- I just spoon it out of the can for ease.
• NOTE: These freeze well.
• NOTE: Depending on the size of your chicken breasts, you may have to adjust for more or less breadcrumb/feta combination.
• ENJOY!

MEDITERRANEAN CHICKEN AND PASTA SALAD (LOW GI, LOWFAT)

Steps:

• Combine the dried tomatoes and water in a small pot and bring to a boil over high heat. Reduce heat to low, cover, and simmer for 2 minutes or until the tomatoes are soft and the liquid is absorbed. Set aside to cool to room temperature.
• Cook the pasta al dente according to package directions. Drain, rinse with cool water and drain again.
• Put the cooked pasta in a medium sized bowl. Add the tomatoes, chicken, artichoke hearts, olive and scallions; toss to mix well. Pour 1/4 cup of the dressing over pasta mixture, and toss to mix well. Cover the pasta mixture and refrigerate for at least 2 hours.
• When ready to serve, place the romaine in a large bowl and add the pasta mixture, the remaining dressing, and, if desired, the walnuts. Toss to mix well. Sprinkle the Parmesan cheese over the salad and toss again. Serve immediately.

MEDITERRANEAN CHICKEN BREASTS

Steps:

• Mix together the first seven ingredients (from the cheese through to the black pepper) on a piece of waxed paper - saves on washing up later! - or if you prefer on a plate; put the oil in a shallow dish.
• Dip the chicken breast halves in the oil, then coat them evenly with the cheese/breadcrumb mixture.
• Spray a non-stick skillet with cooking spray and set over a medium heat; add the chicken and cook, turning once, for 15 minutes, or until golden brown and the juices run clear.