Low Cal Chicken Breast
This basic recipe makes tasty chicken which can be used in a variety of dishes.
4 to 6 boneless chicken breasts
1 medium onion chopped coarsely
2 to 10 cloves of chopped garlic (even more if you love garlic)
2 Tbs chopped parsley
Steam this all together layering the chicken and veggies in a steamer. Squeeze the lemon over the top and put the lemon into the steamer as well. If you don't have a steamer, place in a casserole with 1 cup water and microwave 15 minutes on medium until the chicken is done. Another option is to poach on the stove top for 20 minutes until chicken is done. Discard the veggies and save the broth. Chop the cooled chicken.
Now you can use the cooked chicken in different ways:
Use in a salad or with cheese to top a potato.
Add to 1 package of frozen chopped spinach (thawed and well drained), 1 package thawed frozen chopped artichokes, 2 Tbs fat free sour cream, 1/2 tsp lemon juice, 2 Tbs parmesan cheese and 4 Tbs grated mozzarella. Mix well, spread on pita bread or taco shells and toast in oven until brown or microwave until cheese melts.
Add the chicken to the reserved broth and add your favorite veggies.Simmer and eat as soup or serve over pasta with a bit of olive.
Finally, you can add the chicken to 1/2 cup of grapes, 1 tsp teriyaki sauce, 3 chopped green onion, 1 Tbs mayo, 1 Tbs sour cream, 1/4 cup chopped carrot, celery and water chestnuts. Mix well and serve as a salad on fresh spinach or greens. You can also use the mixture as a spread on your favorite bread product for canapes or sandwiches.
Yield: 4 Low Cal Meals
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