Chicken in Lemon

Serves 4. Low-fat, low-carb, about 170 calories per serving. Great with a colesaw salad, steamed veggies or just rice.

Ingredients:

Skinless, fatless chicken breasts, 3-4

Medium onion, thinly sliced 1-2

Lemon juice, freshly squeezed: ¾ cup

Lemon zest: 3 Tbs

Lemon peel, freshly sliced:  1/3 cup

Herbs, 1 tsp each, fresh or 1/3 tsp each, dried: oregano, rosemary, black & white pepper, paprika

Sugar, 1 Tbs

Salt to taste

Directions:

Mix herbs (except peppers and paprika), sliced onion, lemon juice, zest, peels, and place in Ziploc-style or any plastic bag, or in bowl along with chicken. Mix well (if using a Ziploc bag you can try shaking it).

Marinate on fridge overnight, turn every now and then.

Place in baking dish with covering lid. Sprinkle paprika, salt and peppers. Cover and bake for half an hour at 300º – 350º F. Uncover and bake for another half an hour or until you feel it’s done.

Baked Chicken on The Go!

Ideal for having freezed, ready-to-bake, whenever surprise guests come or whenever you don’t feel like cooking! Yields 4, just add a fresh salad or some steamed rice.

 Ingredients:

Skinless, fatless chicken breasts: 4

Medium onion, 2

Carrots, 3 large

Butternut Squash, 1 cup

Medium peeled orange, 1

Sugar, 3 tsp

Pureed Tomatoes, 1 cup  

Tomato juice, 1 cup

Mixed herbs (dried garlic, oregano, parsley, basil) 1/3 tsp fresh each

Directions:

Slice vegetables thinly, chop orange in small cubes and mix with tomato juice and puree and sugar. Mix well. Place in Ziploc-like bag and add chicken. Close the bag and shake lightly to make every piece of chicken covered. Freeze if you are planning to use it in another occasion or just refrigerate for 3-4 hours or overnight. Whenever you want to use it, place it in deep baking dish, sprinkle herbs and bake covered for 40-50 minutes at medium heat (if freezed, add 10 more minutes). Uncover and cook until done.

Next-Day Chicken And Pasta Delight

Low-calorie version of mac-and-cheese with a few guests! Serves 6, about 250 calories each serving.

Ingredients:

Shredded leftover chicken, 3 cups

Skimmed milk, 2 cups

Grated parmesan cheese, 3-4 Tbsp

Broccoli, cooked, 1 cup, chopped

Pasta, cooked, 400 grams (about 5 cups)

Flour, white, 2 Tbsp

Desired herbs to taste

Salt & pepper to taste

Directions:

Mix mik and flour very well until there are no lumps left. Take to a boil and do not stop stirring. When it thickens, add chicken, chopped broccoli and cheese. Stir well until everything is coated well. Add more milk if needed. Add salt, pepper and herbs.

 Place cooked pasta on baking dish. Pour milk, broccoli and chicken mix over pasta and mix well. Bake for 20-30 minutes at low heat.