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Three chicken recipes under 300 calories

Chicken

Three chicken dishes weigh in with less than 300 calories.

Chicken is a dream protein for anyone on a healthful eating plan. These low-fat, low-calorie and super yummy dishes prove it.

TANGERINE–LIME CHICKEN BREASTS

Working over a bowl to catch juice, peel and section 3 tangerines. Set tangerines and juice aside. Spray a large, nonstick skillet with nonstick cooking spray; set aside. Sprinkle 4 skinless, boneless chicken breast halves lightly with freshly ground pepper. Cook chicken in the prepared skillet over medium heat, turning once, for about 5 minutes, or until browned. Add cup low-sodium chicken broth,1 teaspoon snipped fresh basil, ¼ cup thinly sliced green onion, 1 teaspoon finely shredded tangerine peel, ½ teaspoon finely shredded lime peel and 1 tablespoon lime juice. Bring to boiling; reduce heat. Cover and simmer for 8 minutes, or until chicken is no longer pink. Remove chicken from skillet and keep warm. Combine 1 tablespoon water and ½ teaspoon cornstarch. Add to juices in skillet; continue to cook, while stirring, over medium heat for about 2 minutes, or until liquid is thickened and bubbly. Stir in reserved tangerine segments and tangerine juice; heat until warm all the way through. If desired, serve chicken with hot brown rice or couscous. Makes 4 servings.

 

FARFALLE WITH CHICKEN AND PEAS

Cook 6 ounces dried farfalle pasta according to package directions; drain and set aside. Place ½ of a 14.5-ounce can Italian-style stewed tomatoes and juice in a food processor or blender. Cover and blend until smooth; set aside. Cut 1 (8-ounce) skinless, boneless chicken breast into bite-size pieces; set aside. Heat 2 teaspoons olive oil in a large skillet over medium heat. Add reserved chicken, ½ cup thinly sliced onion and ¼ teaspoon ground black pepper. Sauté, while stirring, for 3 to 4 minutes, or until chicken is no longer pink. Stir in reserved tomatoes and ¼ cup reduced-sodium chicken broth. Simmer for 2 minutes. Add ¼ cup evaporated skim milk; simmer for 3 minutes, or until sauce thickens slightly. Stir in 1 cup shelled peas and reserved cooked pasta. Makes 4 servings.

 

CURRIED CHICKEN BOWL

Spray a large, nonstick skillet lightly with nonstick cooking spray. Preheat skillet over medium heat; then add cup chopped onion. Sauté, while stirring, for 4 to 5 minutes, or until onion is almost tender. Add 2 teaspoons curry powder; continue to cook and stir for 1 minute. Stir in 1 cups water and cup couscous; bring to boiling. Remove from heat; let stand 5 minutes. Stir in 2 cups cubed cooked chicken, cup shelled edamame, cup fat-free mayonnaise, ¼ cup chopped red bell pepper and 2 tablespoons mango chutney. Makes 4 servings.

 

Make smarter decisions when you shop. Our handy nutrition information, dietary resources, and more can help get you started.

Let's get healthy!

Make smarter decisions when you shop. Our handy nutrition information, dietary resources, and more can help get you started.