Poultry Dishes



We eat poultry at least three nights a week. Poultry is naturally low in fat as long as you don't eat the skin. I mostly cook with boneless, skinless chicken breasts and occasionally I will use chicken thighs. We also eat ground turkey (ground breast meat only). Chicken and turkey breasts cook quickly, so they are excellent for a quick meal. Following are some of our favorite poultry recipes.



RcpCard  Apple Country Chicken
RcpCard  Baked Chicken w/40 Cloves Garlic
RcpCard  Cheesy Chicken Rolls
RcpCard  Chicken & Curried Couscous Skillet
RcpCard  Chicken Artichoke Pasta
RcpCard  Chicken Sauce Florentine
RcpCard  Chicken w/ Caramelized Onions
RcpCard  Chicken-Chile Rolls
RcpCard  Curried Marmalade-Mustard Chicken
RcpCard  Garlic Chicken
RcpCard  Glazed Game Hens
RcpCard  Grilled Balsamic Chicken
RcpCard  Holy Basil Chicken
RcpCard  Jamaican Chicken, Rice & Bean Salad
RcpCard  Linguine with Chicken Sauce
RcpCard  Roasted Chicken Breasts w/Gremolata
RcpCard  Smoked Barbequed Turkey
RcpCard  Southwestern "Fried" Chicken
RcpCard  Tandoori Chicken and Couscous

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Apple Country Chicken

4 servings

2 to 1 teaspoon curry powder
1 golden delicious apple, cored and chopped
1 onion, finely chopped
1 tablespoon lemon juice
4 ounces mushrooms, sliced
1 teaspoon chicken bouillon granules
2 cups apple juice, or apple cider
1 1/2 pounds skinless boneless chicken thighs
1 tablespoon flour
2 tablespoons sliced green onions
low-fat sour cream, or yogurt (optional)

Place curry powder in a wide frying pan and stir over medium heat until slightly darker in color. Add apple, onion, lemon juice, mushrooms, bullion and 1 1/2 cups apple juice. Increase heat to high and bring to a boil. Rinse chicken and pat dry. Add to pan. Reduce heat, cover and simmer until meat near bone is no longer pink (about 30 minutes). Transfer chicken to a platter and keep warm. In small bowl, blend flour and remaining 1/2 cup apple juice. Gradually add to sauce in pan, stirring constantly and cook until sauce is thickened. Pour over chicken. Garnish with green onions and sour cream or yogurt. Serve over rice

Nutrition Facts
Amount Per Serving: Calories 392 - Calories from Fat 131
Percent Total Calories From: Fat 34%, Protein 36%, Carbohydrate 31%
Totals and Percent Daily Values (2000 calories): Fat 15g, Saturated Fat 4g, Cholesterol 122mg, Sodium 182mg, Total Carbohydrate 30g, Dietary Fiber 2g, Sugars 0g, Protein 35g, Vitamin A 132 units, Vitamin C 61 units, Calcium 0 units, Iron 3 units

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Baked Chicken w/40 Cloves Garlic

4 servings

2 teaspoons olive oil
1 pound boneless skinless chicken breast
40 cloves garlic
1 1/2 cups white wine
3 sprigs thyme
1 sprig rosemary
2 tablespoons cognac
chopped fresh parsley
French bread

Preheat oven to 350 degrees. Heat oil over medium heat in oven-proof pan. Add chicken and season with salt and pepper. Saute for 5 minutes. Remove chicken from pot. Add garlic, reserving 1 clove and saute, stirring for 3 minutes, until beginning to brown. Return chicken pieces to pot. Add wine, thyme, rosemary and cover. Place casserole in oven and bake 45 minutes. After 45 minutes check. Remove from oven. Heat cognac in small saucepan and light with a match. Pour over chicken and shake casserole until flames die down. Taste and adjust seasoning. Sprinkle with parsley. Toast french bread slices until lightly brown. Rub with remaining garlic clove. To serve, place garlic croutons on a plate and top with a piece or two of chicken, sauce and several garlic cloves to squeeze onto croutons.

Nutrition Facts
Amount Per Serving: Calories 336 - Calories from Fat 89
Percent Total Calories From: Fat 26%, Protein 37%, Carbohydrate 18%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 1g, Cholesterol 77mg, Sodium 115mg, Total Carbohydrate 15g, Dietary Fiber 1g, Sugars 0g, Protein 31g, Vitamin A 114 units, Vitamin C 10 units, Calcium 0 units, Iron 3 units

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Cheesy Chicken Rolls

4 servings

1 tablespoon chives, snipped
1 tablespoon plain lowfat yogurt
1 tablespoon parsley, snipped
1/4 cup plain lowfat yogurt
2 1/2 cups mushrooms, sliced
1 tablespoon pimiento strips, chopped
1 pound skinless boneless chicken breast
1 tablespoon dry bread crumbs, fine
1/2 cup lowfat mozzarella cheese, shredded
1/8 teaspoon paprika

For filling, in a small bowl combine cheese, mushrooms, the 1/4 cup yogurt, chives, parsley, and pimento. Place 1 chicken breast half, boned side up, between 2 pieces of clear plastic wrap. Working from the center to the edges, pound lightly with a meat mallet to 1/8" thickness. Remove plastic wrap. Repeat with remaining chicken. Sprinkle lightly with salt and pepper. Spread some of the filling on each chicken breast half. Fold in the sides and roll up. Arrange rolls seam side down in a 10x6x2" baking dish. Combine bread crumbs and paprika. Brush chicken with the 1 Tbs yogurt; sprinkle with crumb mixture. Bake in 350 deg F. oven for 20-25 minutes or till chicken is tender and no longer pink.

Nutrition Facts
Amount Per Serving: Calories 204 - Calories from Fat 53
Percent Total Calories From: Fat 26%, Protein 65%, Carbohydrate 9%
Totals and Percent Daily Values (2000 calories): Fat 6g, Saturated Fat 2g, Cholesterol 86mg, Sodium 154mg, Total Carbohydrate 4g, Dietary Fiber 0g, Sugars 0g, Protein 33g, Vitamin A 352 units, Vitamin C 5 units, Calcium 0 units, Iron 2 units

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Chicken & Curried Couscous Skillet

4 servings

1 pound boneless skinless chicken breast
1/2 teaspoon cumin
1/4 teaspoon pepper
1 1/2 cups chicken broth
1 1/2 teaspoons curry powder
1 cup uncooked couscous
1 cup frozen peas
1/4 cup raisins

Sprinkle both sides of chicken breasts with cumin and pepper. Cook in non-stick skillet covered with cooking spray until done. Remove, cover and keep warm. In same skillet combine chicken broth, curry powder and mix well. Bring to a boil. Stir in couscous, peas and raisins. Place chicken on top, remove from heat, cover and let stand 5 minutes.

Nutrition Facts
Amount Per Serving: Calories 416 - Calories from Fat 71
Percent Total Calories From: Fat 17%, Protein 35%, Carbohydrate 48%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 1g, Cholesterol 77mg, Sodium 661mg, Total Carbohydrate 49g, Dietary Fiber 1g, Sugars 0g, Protein 37g, Vitamin A 307 units, Vitamin C 7 units, Calcium 0 units, Iron 3 units

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Chicken Artichoke Pasta

4 servings

1 small onion, diced
1 clove of garlic, minced
2 4 oz. cans marinated artichoke bottoms or hearts, (save the juice)
salt and pepper to taste
1 small jar roasted red peppers cut in strips
1 4 oz. can black olive, partly drained
1 pound boneless skinless chicken breast
2 cups tri coloured rotini pasta

In a frying pan add 1 tablespoon olive oil, cook onions and garlic for 1 minute. Add chicken and cook for 5 minutes or till there is no pink in the middle of chicken. Remove chicken from pan. Cook pasta, drain, add chicken, artichokes, peppers, olives with the juices from artichokes, and 1/2 juice from olives. Toss altogether and serve. Sprinkle with Parmesan cheese.

Nutrition Facts
Amount Per Serving: Calories 306 - Calories from Fat 142
Percent Total Calories From: Fat 46%, Protein 40%, Carbohydrate 13%
Totals and Percent Daily Values (2000 calories): Fat 16g, Saturated Fat 3g, Cholesterol 77mg, Sodium 514mg, Total Carbohydrate 10g, Dietary Fiber 3g, Sugars 0g, Protein 31g, Vitamin A 338 units, Vitamin C 8 units, Calcium 0 units, Iron 3 units

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Chicken Sauce Florentine

4 servings

1 pound boneless skinless chicken breast, cut in cubes
1 tablespoon butter or margarine
2 cups sliced mushrooms
1/2 cup chopped green onion
1 cup spinach, chopped
1 cup chicken broth
3 tablespoons flour
1 cup evaporated lowfat milk
2 tablespoons Parmesan cheese, grated
1/2 cup sliced black olives

Heat large nonstick skillet over medium-high heat until hot. Add chicken and cook until done. Remove from skillet. Melt butter in same skillet. Add mushrooms and onions and cook 2 minutes. Add spinach and cook until wilted. Remove from skillet. Combine broth and flour until well blended. Pour into skillet through strainer to remove lumps. Stir in evaporated milk and heat until thickened. Add cheese, chicken and vegetable mixture. Simmer 5 minutes. Serve over hot pasta

Nutrition Facts
Amount Per Serving: Calories 339 - Calories from Fat 132
Percent Total Calories From: Fat 39%, Protein 43%, Carbohydrate 18%
Totals and Percent Daily Values (2000 calories): Fat 15g, Saturated Fat 5g, Cholesterol 90mg, Sodium 767mg, Total Carbohydrate 15g, Dietary Fiber 1g, Sugars 0g, Protein 36g, Vitamin A 2039 units, Vitamin C 8 units, Calcium 0 units, Iron 3 units

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Chicken w/ Caramelized Onions

4 servings

1/2 teaspoon salt
1/4 teaspoon dry thyme
1/4 teaspoon ground red pepper
1/4 teaspoon black pepper
1/2 cup chicken broth
1/4 cup balsamic vinegar
1 large onion sliced
1 pound chicken breast

Coat large skillet with cooking spray and place over medium heat until hot. Add onion. Cover and cook 10 minutes until deep golden stirring often. combine salt, thyme, red pepper and black pepper. Sprinkle half the mixture over onions. Add 1/4 cup chicken broth and cook 10 minutes, stirring frequently. Add 6 tablespoon broth and cook until liquid evaporates. Repeat procedure with remaining broth. Add vinegar and cook an additional 2 minutes or until most of the liquid evaporates. Remove from pan and keep warm. Rub chicken with remaining spice mixture. Coat skillet with cooking spray and heat. Add chicken and cook for 2 minutes on each side. Serve with onions

Nutrition Facts
Amount Per Serving: Calories 179 - Calories from Fat 65
Percent Total Calories From: Fat 36%, Protein 61%, Carbohydrate 3%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 2g, Cholesterol 76mg, Sodium 538mg, Total Carbohydrate 1g, Dietary Fiber 0g, Sugars 0g, Protein 27g, Vitamin A 195 units, Vitamin C 0 units, Calcium 0 units, Iron 1 units

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Chicken-Chile Rolls

4 servings

1 pound boneless skinless chicken breast
4 green chile, roasted and peeled
2 ounces reduced-fat Monterey jack cheese
1/2 cup fine dry bread crumbs
1 tablespoon chili powder
1 teaspoon ground cumin
1/4 teaspoon salt
1/4 teaspoon garlic powder
1/3 cup skim milk

Place chicken breasts between two pieces of plastic wrap and pound thin. Cut cheese into four rectangular pieces. Combine bread crumbs and all spices. Place a chile and one piece of cheese on each chicken breast and roll up enclosing the chile and cheese. Tie with a string to keep it all together. Dip in skim milk, then roll in bread crumb mixture. Bake at 400 degrees for 30 minutes or until done

Nutrition Facts
Amount Per Serving: Calories 301 - Calories from Fat 94
Percent Total Calories From: Fat 31%, Protein 48%, Carbohydrate 21%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 3g, Cholesterol 88mg, Sodium 446mg, Total Carbohydrate 16g, Dietary Fiber 1g, Sugars 0g, Protein 36g, Vitamin A 5563 units, Vitamin C 110 units, Calcium 0 units, Iron 3 units

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Curried Marmalade-Mustard Chicken

4 servings

1/2 cup orange marmalade
1/2 cup Dijon mustard
2 tablespoons honey
1/2 tablespoon curry powder
1/2 tablespoon fresh lemon juice
1 pound chicken breast

Simmer first five ingredients in small saucepan for 5 minutes, stirring constantly. Cool. Brush chicken pieces on all sides with half of glaze. Let stand 1 hour at room temperature. Grill over medium heat.

Nutrition Facts
Amount Per Serving: Calories 356 - Calories from Fat 82
Percent Total Calories From: Fat 23%, Protein 33%, Carbohydrate 44%
Totals and Percent Daily Values (2000 calories): Fat 9g, Saturated Fat 2g, Cholesterol 76mg, Sodium 826mg, Total Carbohydrate 39g, Dietary Fiber 1g, Sugars 0g, Protein 29g, Vitamin A 96 units, Vitamin C 3 units, Calcium 0 units, Iron 2 units

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Garlic Chicken

4 servings

1 pound boneless skinless chicken breast
1/2 cup water
2 tablespoons soy sauce
1 tablespoon cornstarch
1 tablespoon rice wine, or white wine
1/2 teaspoon chicken bouillon granules
1 tablespoon cooking oil
10 cloves garlic, chopped
6 ounces fresh mushrooms, sliced
4 green onions, thinly sliced
1/2 8 oz. can water chestnuts, sliced
hot cooked rice

Cut chicken into 1/2 inch pieces. Mix sauce ingredients. Stir fry chicken, remove. Add garlic, mushrooms and green onions. Stir fry. Return chicken to wok. Stir in sauce. Serve over rice.

Nutrition Facts
Amount Per Serving: Calories 261 - Calories from Fat 94
Percent Total Calories From: Fat 36%, Protein 46%, Carbohydrate 16%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 1g, Cholesterol 77mg, Sodium 618mg, Total Carbohydrate 11g, Dietary Fiber 1g, Sugars 0g, Protein 30g, Vitamin A 25 units, Vitamin C 4 units, Calcium 0 units, Iron 2 units

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Glazed Game Hens

6 servings

6 Cornish game hens
2 1/2 teaspoons grated tangerine or orange peel
2 cups tangerine or orange juice
2 tablespoons cornstarch
3 tablespoons hoisin sauce
1/2 teaspoon crushed red chilies

Mix basting ingredients together and pour over hens in baking pan. Bake in a 450 oven, basting every 10 minutes, 30 to 40 minutes. Place birds on plates. Skim fat from sauce and pour sauce into a bowl.

Nutrition Facts
Amount Per Serving: Calories 1097 - Calories from Fat 697
Percent Total Calories From: Fat 64%, Protein 35%, Carbohydrate 2%
Totals and Percent Daily Values (2000 calories): Fat 77g, Saturated Fat 21g, Cholesterol 557mg, Sodium 460mg, Total Carbohydrate 5g, Dietary Fiber 0g, Sugars 0g, Protein 95g, Vitamin A 463 units, Vitamin C 2 units, Calcium 0 units, Iron 4 units

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Grilled Balsamic Chicken

4 servings

1 pound boneless skinless chicken breast
1/4 cup chicken broth
1/2 cup balsamic vinegar
1/3 cup chopped scallions
2 tablespoons Dijon mustard
1 tablespoon minced garlic
1 tablespoon sugar
2 teaspoons Worcestershire sauce
1 teaspoon dry mustard
1 teaspoon cracked black pepper

Rinse chicken pieces and pat dry. Put in a large zip lock baggie. In measuring cup combine remaining ingredients. Pour over chicken, seal bag and refrigerate for 24 hours, turning occasionally. Grill chicken basting with marinade.

Nutrition Facts
Amount Per Serving: Calories 219 - Calories from Fat 70
Percent Total Calories From: Fat 32%, Protein 54%, Carbohydrate 14%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 1g, Cholesterol 77mg, Sodium 355mg, Total Carbohydrate 8g, Dietary Fiber 0g, Sugars 0g, Protein 30g, Vitamin A 57 units, Vitamin C 3 units, Calcium 0 units, Iron 2 units

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Holy Basil Chicken

4 servings

1 pound boneless skinless chicken breast
1 green bell pepper, seeded and sliced
1 tablespoon fish sauce
2 tablespoons fresh basil, Holy Basil, sliced
1 jalapeno pepper, seeded
2 cloves garlic
1 onion, sliced
1 red bell pepper, seeded and sliced
1 tablespoon oil

Heat wok, add tablespoon oil and chicken. Stir-fry until chicken is almost done. Puree 2 slices onion, 2 slices bell peppers, 2 cloves garlic, jalapeno, 1 tablespoon oil in blender or food processor. Add pureed mixture from food processor to wok. Stir for one minute. Add rest of peppers and onions. Stir-fry two minutes. Add rest of ingredients and stir-fry one minute. Soy sauce or small amount of salt can be substituted for fish sauce. Serve over steamed rice.

Nutrition Facts
Amount Per Serving: Calories 213 - Calories from Fat 62
Percent Total Calories From: Fat 29%, Protein 55%, Carbohydrate 16%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated Fat 1g, Cholesterol 77mg, Sodium 71mg, Total Carbohydrate 8g, Dietary Fiber 1g, Sugars 0g, Protein 29g, Vitamin A 2418 units, Vitamin C 83 units, Calcium 0 units, Iron 1 units

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Jamaican Chicken, Rice & Bean Salad

4 servings

1 cup rice
1/3 cup fresh lime juice
1 tablespoon canola oil
2 teaspoons molasses
2 cloves garlic, finely chopped
1 jalapeno pepper, finely chopped
1 pound black beans, adzuki or red beans
1/2 cup chopped scallions
1 red bell pepper
6 tablespoons chopped cilantro
1/2 pound chicken breast, cooked
1/4 cup pickapeppa sauce

Cook rice. Drain and rinse under cold water. Set aside Whisk together lime juice, 2 tablespoon oil, molasses, garlic and jalapeno. Season with salt and pepper. Add beans, scallions, red peppers, 4 tablespoon cilantro and cooked rice. Grill chicken basting with pickapeppa sauce. Cut pieces in half lengthwise and in thin slices against the grain. Add to rice mixture. Garnish with lime wedges and 2 tbs. cilantro.

Nutrition Facts
Amount Per Serving: Calories 475 - Calories from Fat 72
Percent Total Calories From: Fat 15%, Protein 23%, Carbohydrate 62%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 1g, Cholesterol 38mg, Sodium 309mg, Total Carbohydrate 73g, Dietary Fiber 3g, Sugars 0g, Protein 28g, Vitamin A 2404 units, Vitamin C 71 units, Calcium 0 units, Iron 6 units

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Linguine with Chicken Sauce

4 servings

3 ounces sun-dried tomatoes, chopped
boiling water
1 pound boneless skinless chicken breast, cut in chunks
1 teaspoon olive oil
1 onion, chopped
3 cloves garlic
2 tablespoons all-purpose flour
1 cup chicken broth
1 tablespoon fresh parsley
1 teaspoon fresh basil
1 pound linguine, cooked
1/4 cup parmesan, grated

Place the tomatoes in a small bowl and cover them with the water. Set aside. In a 10-inch nonstick skillet, warm the oil over medium-high heat. Add the onions and garlic and cook until lightly browned, about 3 minutes. Stir in the chicken and cook until it is lightly browned, about 10 minutes. Remove the chicken mixture from the skillet and set aside. Stir the flour into the skillet. Add the broth and cook; stirring constantly, until the mixture thickens and boils, 3 to 4 minutes. Drain the tomatoes and add them to the pan. Stir in the parsley, basil and chicken mixture. Reduce the heat and simmer for 10 minutes. Serve over the hot linguine. Sprinkle with the parmesan, if desired.

Nutrition Facts
Amount Per Serving: Calories 717 - Calories from Fat 102
Percent Total Calories From: Fat 14%, Protein 26%, Carbohydrate 60%
Totals and Percent Daily Values (2000 calories): Fat 11g, Saturated Fat 1g, Cholesterol 77mg, Sodium 469mg, Total Carbohydrate 107g, Dietary Fiber 3g, Sugars 0g, Protein 47g, Vitamin A 100 units, Vitamin C 13 units, Calcium 0 units, Iron 4 units

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Roasted Chicken Breasts w/Gremolata

4 servings

2 cloves garlic, peeled and crushed
1/4 teaspoon kosher salt
3 tablespoons chopped fresh parsley
1 tablespoon rosemary, chopped
2 teaspoons grated lemon zest
freshly ground black pepper to taste
1 pound chicken breast
3/4 cup white wine
1 14 oz. can chicken broth
2 teaspoons arrowroot, or cornstarch
1 teaspoon Dijon mustard

Preheat oven to 425. Place a rack in a roasting pan or large ovenproof skillet. Lightly oil. Mash garlic to a paste with 1/4 teaspoon salt. Combine with parsley, rosemary, lemon zest and pepper. Press breasts with hand to flatten. Place mixture between skin and flesh of chicken. Place breasts on prepared rack and toast for 35 minutes.

Transfer chicken to carving board, cover and keep warm Pour drippings from pan Into small bowl and chill in freezer. Add wine to the roasting pan and bring to boil. Boil until reduced by half. Pour in chicken stock and return to boil and reduce. Skim fat from chilled pan drippings and add to sauce. Thicken with cornstarch. Stir in mustard. Serve sauce over chicken.

Nutrition Facts
Amount Per Serving: Calories 226 - Calories from Fat 70
Percent Total Calories From: Fat 31%, Protein 50%, Carbohydrate 7%
Totals and Percent Daily Values (2000 calories): Fat 8g, Saturated Fat 2g, Cholesterol 76mg, Sodium 854mg, Total Carbohydrate 4g, Dietary Fiber 0g, Sugars 0g, Protein 28g, Vitamin A 345 units, Vitamin C 3 units, Calcium 0 units, Iron 2 units

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Smoked Barbecued Turkey

10 servings

10 pounds turkey
1/2 cup salt
1/2 cup sugar
1 quart apple juice
1 tablespoon rosemary
1 tablespoon basil
1/4 cup honey, for basting

Place turkey in brine made from sugar, salt, apple juice rosemary and basil for 8-12 hours. Remove from brine. Rinse well and air dry. Place turkey in the smoker with both upper and lower cavities open to expose the insides to smoke. Smoke 3-3 1/2 hours or longer being careful not to dry bird out. Remove turkey from the smoker and cook in your favorite way. If you desire more smoke flavor, simply increase smoking time and the amount of fuel used. Reduce your cooking time by 10% for each hour in the smoker (up to 40%).

If you choose to smoke the turkey and cook it at the same time (in a covered barbecue grill), baste with a mixture of honey and broth while cooking.

Nutrition Facts
Amount Per Serving: Calories 753 - Calories from Fat 280
Percent Total Calories From: Fat 37%, Protein 48%, Carbohydrate 15%
Totals and Percent Daily Values (2000 calories): Fat 31g, Saturated Fat 9g, Cholesterol 261mg, Sodium 5801mg, Total Carbohydrate 29g, Dietary Fiber 0g, Sugars 0g, Protein 89g, Vitamin A 15 units, Vitamin C 42 units, Calcium 0 units, Iron 6 units

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Southwestern "Fried" Chicken

8 servings

1 tablespoon garlic powder
1 tablespoon onion powder
1 tablespoon paprika
1 tablespoon chili powder
1 teaspoon ground cumin
1/2 teaspoon salt
1/2 teaspoon pepper
2 1/2 pounds boneless skinless chicken breast halves
1 1/2 cups low-fat buttermilk
1/2 cup dry bread crumbs
1/2 cup yellow cornmeal
Vegetable cooking spray

Combine first 7 ingredients in a small bowl; stir well. Rub chicken with 3 tablespoon spice mixture. Set remaining spice mixture aside. Place chicken in a 13 x 9-inch baking dish; let stand 10 minutes. Pour buttermilk over chicken, turning to coat. Cover and marinate in refrigerator 2 hours, turning chicken occasionally. Remove chicken from dish; discard buttermilk.

Preheat oven to 400. Combine remaining spice mixture, breadcrumbs, and cornmeal in a shallow dish; stir well. Dredge chicken in breadcrumb mixture, and place on a baking sheet coated with cooking spray. Bake at 400 for 20 minutes. Lightly coat chicken with cooking spray, and bake an additional 20 minutes or until chicken is done (do not turn).

Nutrition Facts
Amount Per Serving: Calories 306 - Calories from Fat 87
Percent Total Calories From: Fat 28%, Protein 51%, Carbohydrate 21%
Totals and Percent Daily Values (2000 calories): Fat 10g, Saturated Fat 2g, Cholesterol 98mg, Sodium 333mg, Total Carbohydrate 16g, Dietary Fiber 1g, Sugars 0g, Protein 39g, Vitamin A 862 units, Vitamin C 2 units, Calcium 0 units, Iron 2 units

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Tandoori Chicken and Couscous

4 servings

1 pound boneless skinless chicken thighs
1/2 teaspoon salt
1/2 teaspoon pepper
1 cup plain nonfat yogurt
1 1/2 tablespoons fresh lime juice
1 1/2 tablespoons ground coriander
1 teaspoon ground turmeric
2 teaspoons grated ginger root
1/4 teaspoon ground red pepper
2 cloves garlic, minced
1/2 teaspoon paprika
6 cups hot cooked couscous

Place chicken pieces in casserole dish and sprinkle with 1/2 the salt and pepper. Combine remaining salt and pepper with yogurt, lime juice and spices (through garlic) in bowl. Pour over chicken and marinate in refrigerator for 8 hours. Uncover and sprinkle with paprika. Bake until done. Serve over couscous.

Nutrition Facts
Amount Per Serving: Calories 1260 - Calories from Fat 110
Percent Total Calories From: Fat 9%, Protein 21%, Carbohydrate 70%
Totals and Percent Daily Values (2000 calories): Fat 12g, Saturated Fat 1g, Cholesterol 78mg, Sodium 432mg, Total Carbohydrate 220g, Dietary Fiber 2g, Sugars 0g, Protein 67g, Vitamin A 301 units, Vitamin C 7 units, Calcium 0 units, Iron 5 units