Chicken Tikka Masala+

Chicken Tikka Marinade:

· 2 lb boneless, skinless chicken thighs cut into cubes

· 1/2 c plain Greek yogurt

· 6 cloves garlic (1.5 Tbsp)

· 1 Tbsp fresh ginger, grated

· 1 tsp garam masala

· 1 tsp each: salt, cumin, ground coriander, paprika

· 1 Tbsp vegetable oil

· 1/8 tsp cayenne pepper

· pinch black pepper

· 1 tsp lemon juice

 

Curry Sauce Spices:

· 2 tsp turmeric

· 1 Tbsp garam masala

· 2 tsp coriander

· 1 tsp cumin

· 1/8 tsp cardamom powder

· 1/8 tsp cayenne pepper

 

Curry Sauce:

· 3 Tbsp vegetable oil

· 2 Tbsp unsalted butter

· 1 onion, finely chopped

· 1 tsp salt

· 2 Tbsp fresh ginger, grated

· 6 cloves garlic, crushed or grated

· 1 Tbsp paprika (not smoked)

· 1 2/3 c tomato puree (I combined 1 1/2c water with 2 Tbsp tomato paste)

· 1 2/3 c water

· 1/3 c + 1 Tbsp cream

· 1 tsp sugar

· 3 Tbsp unsalted butter

 

Chicken Tikka:

1. Combine all ingredients except chicken in a bowl and mix.  Add chicken and turn well to coat.

2. Cover with cling wrap and leave in fridge to marinate overnight (3 hr minimum)

3. Heat 1 Tbsp oil in a non-stick pan over high heat until smoking. Add half the chicken and spread out. Leave for 2 minutes or until charred. Turn each piece and cook the other side until charred – don’t worry if not cooked inside. Remove into bowl.

4. Scrape out charred bits left in the pan and discard. Repeat with remaining chicken.

 

Sauce:

1. Wipe skillet with paper towels (or do this part in a pot as you need a lid). Turn heat down to medium high.

2. Add oil and butter. When butter is melted, add onions, ginger and salt.

3. Cook, stirring constantly to ensure it doesn’t burn, until the ginger is starting to turn golden and the onions smell sweet, about 5-7 minutes.

4. Reduce the heat to medium. Add the garlic and paprika and cook for 2 minutes.

5. Add the Curry Sauce Spices and cook a further 2 minutes, stirring.

6. Add the tomato puree and water and mix. Bring to a simmer, then cover and reduce heat to low.

7. Simmer for 15 minutes, stirring occasionally.

8. Let the sauce cool a bit then put ½ in a blender and puree it until smooth. Pour into another bowl and repeat with the other half of the sauce.

9. Once pureed, return it all to the skillet or pot. Add cream, sugar and butter. Stir to melt the butter.

10.  Add chicken and stir. Simmer for a few minutes until the chicken is cooked through.

11.  Serve over rice.

Duck Breasts with Blackberry-Port Sauce+

Ingredients

  • 1 tablespoon olive oil
  • 4 (6-ounce) boneless duck breast halves, skinned
  • 3/4 teaspoon kosher salt, divided
  • 1/2 teaspoon freshly ground black pepper, divided
  • 1 1/2 cups blackberries
  • 1/4 cup finely chopped shallots
  • 1 tablespoon chopped fresh thyme
  • 1/2 cup port or other sweet red wine
  • 3/4 cup unsalted chicken stock (such as Swanson)
  • 1 teaspoon red wine vinegar

Preparation

1. Heat a large nonstick skillet over medium-high heat. Add oil to pan; swirl to coat. Sprinkle duck with 1/2 teaspoon salt and 1/4 teaspoon pepper. Add duck to pan; cook 3 minutes or until browned. Turn duck over; cook 3 minutes or until desired degree of doneness. Remove duck from pan; let stand 5 minutes.

2. Add blackberries, shallots, and thyme to pan; sauté 2 minutes or until slightly softened. Add port; cook 1 minute or until syrupy. Add stock and any juices from duck; cook 5 minutes or until thickened and reduced to about 1/2 cup. Stir in remaining 1/4 teaspoon salt, remaining 1/4 teaspoon pepper, and vinegar. Cut duck across grain into thin slices; serve with sauce.

Nutritional Information

Amount per serving

  • Calories: 227
  • Fat: 7.6g
  • Saturated fat: 1.7g
  • Monounsaturated fat: 3.6g
  • Polyunsaturated fat: 1.1g
  • Protein: 20g
  • Carbohydrate: 11g
  • Fiber: 3g
  • Cholesterol: 71mg
  • Iron: 5mg
  • Sodium: 441mg
  • Calcium: 32mg

Chicken, Potato and Leek Pie+

Ingredients

  • 1 slice smoked bacon, chopped
  • 1 1/2 cups cubed red potato (about 8 ounces)
  • 1 cup chopped carrot
  • 6 skinless, boneless chicken thighs, cut into bite-sized pieces
  • 3 1/2 tablespoons all-purpose flour
  • 3 cups sliced leeks (about 2)
  • 1/2 teaspoon kosher salt
  • 1/4 teaspoon pepper
  • 2 cups fat-free, lower-sodium chicken broth
  • 1/2 (14.1-ounce) package refrigerated pie dough
  • 1 tablespoon fat-free milk
  • 1 large egg white

Preparation

1. Preheat oven to 450°.

2. Cook bacon in a large Dutch oven over medium heat until almost crisp, stirring frequently. Increase heat to medium-high. Add potato and carrot to pan; sauté 3 minutes, stirring occasionally. Add chicken; sauté 3 minutes or until lightly browned, stirring occasionally. Stir in flour and next 3 ingredients (through pepper); sauté 1 minute, stirring frequently.

3. Slowly add broth to pan, stirring constantly; bring to a boil. Cook 2 minutes or until slightly thick, stirring occasionally. Spoon mixture into a 1 1/2-quart glass or ceramic baking dish. Top with dough, folding under and pressing down on edges to seal.

4. Combine milk and egg white; brush mixture over top of dough. Cut small slits in dough to vent. Bake at 450° for 30 minutes or until crust is golden. Let stand 10 minutes.

Yield: serves 6 (1 1/4 c)

Nutritional Information

Amount per serving
  • Calories: 298
  • Fat: 11.9g
  • Protein: 18g
  • Carbohydrate: 31g
  • Fiber: 2.2g

Chicken Stew with Shallots, Cider, and Butternut Squash*

  • Yield: 6 servings

Ingredients

  • 4 teaspoons olive oil, divided
  • 1 cup sliced shallots (about 6 medium)
  • 1 teaspoon curry powder
  • 1/3 cup all-purpose flour (about 1 1/2 ounces)
  • 1 1/4 pounds skinless, boneless chicken thighs, cut into bite-sized pieces
  • 3/4 pound skinless, boneless chicken breast, cut into bite-sized pieces
  • 1 teaspoon salt, divided
  • 1/2 teaspoon black pepper, divided
  • 2 cups fermented dry cider
  • 1 (14-ounce) can fat-free, less-sodium chicken broth, divided
  • 1 tablespoon all-purpose flour
  • 1 cup water
  • 2 cups (1/2-inch) cubed peeled butternut squash (about 1 pound)
  • 1/4 cup sliced almonds, toasted
  • Chopped fresh parsley (optional)

Preparation

Heat 1 teaspoon oil in a Dutch oven over medium-high heat. Add shallots; sauté 5 minutes or until tender and golden brown. Add curry powder; sauté 1 minute. Spoon shallot mixture into a large bowl.

Place 1/3 cup flour in a shallow bowl or pie plate. Dredge chicken in flour, shaking off excess. Heat remaining 1 tablespoon oil in pan over medium-high heat. Add half of chicken mixture; sprinkle with 1/4 teaspoon salt and 1/8 teaspoon pepper. Cook 6 minutes, browning on all sides. Add browned chicken to shallot mixture. Repeat procedure with remaining chicken mixture, 1/4 teaspoon salt, and 1/8 teaspoon pepper.

Add cider to pan, scraping pan to loosen browned bits. Combine 1 cup broth and 1 tablespoon flour, stirring with a whisk until smooth. Add broth mixture, remaining broth, and water; bring to a boil. Stir in chicken mixture, remaining 1/2 teaspoon salt, and remaining 1/4 teaspoon pepper. Cover, reduce heat, and simmer 40 minutes, stirring occasionally.

Stir in squash. Simmer, uncovered, 55 minutes or until chicken and squash are very tender and sauce thickens. Spoon about 1 cup stew into each of 6 bowls; sprinkle each serving with 2 teaspoons almonds and parsley, if desired.

Amount per serving

  • Calories: 328
  • Calories from fat: 27%
  • Fat: 9.7g
  • Saturated fat: 1.8g
  • Monounsaturated fat: 4.9g
  • Polyunsaturated fat: 2g
  • Protein: 35.8g
  • Carbohydrate: 24.4g
  • Fiber: 2.9g
  • Cholesterol: 111mg
  • Iron: 3.1mg
  • Sodium: 628mg
  • Calcium: 85mg

Apple and Cranberry Turkey Roulade

Prepare the filling, stuff the tenderloins, roll, and tie them a day ahead. Let them stand at room temperature for 20 minutes before cooking. You won’t need any cranberry sauce, as the sweet and savory apple-cranberry stuffing does double duty. If you can’t find turkey tenderloins, use skinless, boneless turkey breast halves.

4 points

Yield: 8 servings (serving size: about 2 turkey slices and 1/4 cup sauce)

2 slices center-cut bacon, chopped
1 cup chopped onion
1 teaspoon chopped fresh rosemary
1 teaspoon salt, divided
3/4 teaspoon freshly ground black pepper, divided
1 1/2 cups fat-free, lower-sodium chicken broth, divided
3 cups chopped peeled Granny Smith apple (about 2 medium)
1/2 cup dried cranberries
3 (12-ounce) turkey tenderloins
2 teaspoons canola oil
3 fresh rosemary sprigs
1 tablespoon all-purpose flour

1. Preheat oven to 325°.

2. Cook bacon in a large skillet over medium heat 7 minutes or until bacon begins to brown, stirring occasionally. Stir in onion, chopped rosemary, 1/4 teaspoon salt, and 1/4 teaspoon pepper; cook for 8 minutes or until onion begins to brown, stirring occasionally. Stir in 1 cup broth, apples, and cranberries. Bring to a boil. Reduce heat, and simmer until liquid evaporates and apples are almost tender (about 15 minutes), stirring occasionally. Remove from heat, and cool slightly. Set aside 1 cup apple mixture.

3. Slice turkey tenderloins lengthwise, cutting to, but not through, the other side. Open halves, laying tenderloins flat. Place each tenderloin between 2 sheets of heavy-duty plastic wrap; pound to 1/2-inch thickness using a meat mallet or small heavy skillet. Discard plastic wrap.

4. Sprinkle remaining 3/4 teaspoon salt and 1/2 teaspoon black pepper evenly over both sides of tenderloins. Spread 1/3 cup apple mixture over each tenderloin; roll up jelly-roll fashion, starting with long sides. Secure at 2-inch intervals with twine.

5. Heat oil in a large Dutch oven over medium-high heat. Add tenderloins; cook 6 minutes, turning to brown on all sides. Add remaining 1/2 cup broth and rosemary sprigs; bring to a boil. Cover and bake at 325° for 25 minutes or until a thermometer inserted in thickest portion registers 165°. Remove tenderloins from pan; let stand 10 minutes. Slice crosswise into 1/2-inch-thick slices.

6. Strain cooking liquid through a fine mesh sieve over a bowl; discard solids. Combine flour and 1/4 cup cooking liquid, stirring with a whisk until smooth. Return flour mixture and the remaining cooking liquid to pan. Stir in reserved 1 cup apple mixture; bring to a boil. Cook for 1 minute or until thickened, stirring constantly. Serve with turkey.


CALORIES 220 ; FAT 3.3g (sat 0.8g,mono 0.6g,poly 0.9g); CHOLESTEROL 82mg; CALCIUM 23mg; CARBOHYDRATE 12.8g; SODIUM 486mg; PROTEIN 33.2g; FIBER 1.4g; IRON 1.8mg

Sautéed Chicken and Zucchini with Parsley-Chervil Pan Sauce

6 points
Yield: 4 servings (serving size: 1 chicken breast half, 1 1/2 tablespoons sauce, and 1/2 cup zucchini)

4 (6-ounce) skinless, boneless chicken breast halves
1/2 teaspoon salt, divided
1/2 teaspoon freshly ground black pepper
6 1/2 teaspoons chilled butter, divided
2 teaspoons olive oil
3 cups (3/4-inch-thick) slices zucchini (about 2 medium)
1/2 cup fat-free, lower-sodium chicken broth
1/2 teaspoon dried chervil
1 teaspoon fresh lemon juice
1 tablespoon chopped fresh parsley

1. Sprinkle chicken with 1/4 teaspoon salt and black pepper. Heat 1 teaspoon butter and oil in a large skillet over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove from pan; keep warm.

2. Add zucchini and remaining 1/4 teaspoon salt to pan; cook 2 minutes on each side or until crisp-tender. Remove from pan; keep warm.

3. Melt 1 teaspoon butter in pan, scraping pan to loosen browned bits. Add broth and chervil; bring to a boil. Cook 3 minutes or until reduced to 1/4 cup. Remove from heat; stir in remaining 1 1/2 tablespoons butter, lemon juice, and parsley. Serve chicken with sauce and zucchini.


CALORIES 276 ; FAT 12.6g (sat 5.4g,mono 4.6g,poly 1.4g); CHOLESTEROL 110mg; CALCIUM 39mg; CARBOHYDRATE 3.8g; SODIUM 479mg; PROTEIN 35.9g; FIBER 1.3g; IRON 1.7mg

Maple-Glazed Chicken with Apple-Brussels Sprout Slaw+

6 points

Yield: 8 servings (serving size: 2 cutlets and about 3/4 cup slaw)

8 (2-ounce) chicken cutlets (I used boneless chicken breasts)
1/2 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
2 tablespoons olive oil, divided
3 tablespoons red wine vinegar, divided
2 tablespoons maple syrup
8 ounces Brussels sprouts
1/4 cup dried currants
1 medium Fuji or Gala apple, cut into 1/8-inch-thick slices

Changes after making this once:

Recommend adding herbs like thyme to maple syrup mix.  Keep breasts whole to retain moisture in meat)

Soak the currants in the vinegar and oil mix.  After cooking the chicken and glaze, remove from the pan and keep warm.  Put the vinegar/oil/currants into the pan, heat up and add the sprouts and apples for a brief warm up – don’t let them get soft.

1. Heat a large skillet over medium-high heat. Sprinkle chicken with 1/4 teaspoon salt and 1/4 teaspoon pepper. Add 1 tablespoon oil to pan; swirl to coat. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan; keep warm. Add 2 tablespoons vinegar and syrup to pan; bring to a boil. Cook 1 minute or until reduced to 3 tablespoons. Return chicken to pan; turn to coat with glaze.

2. Cut Brussels sprouts in half lengthwise; thinly slice crosswise. Place remaining 1 tablespoon oil, 1 tablespoon vinegar, 1/4 teaspoon salt, and 1/4 teaspoon pepper in a large bowl; stir well with a whisk. Add Brussels sprouts, currants, and apple; toss to combine. Serve slaw with chicken.


CALORIES 282 ; FAT 8.7g (sat 1.4g,mono 5.4g,poly 1.5g); CHOLESTEROL 66mg; CALCIUM 54mg; CARBOHYDRATE 23.4g; SODIUM 331mg; PROTEIN 28.6g; FIBER 3.7g; IRON 2.1mg

Chicken with Smoked Chanterelles+

? points – changed recipe

Yield: 4 servings (serving size: 1 chicken breast half,  and 3/4 cup mushroom mixture)

I made this on the stove top without smoking the chanterelles.  Original recipe had a scalloped potato side that is too much work and not that good.


2 cups cedar wood chips
6 thyme sprigs
3 rosemary sprigs
1 pound chanterelle mushrooms, sliced lengthwise
1 center-cut bacon slice, thinly sliced
1 tablespoon butter
2 cups chopped kale
1/4 cup fat-free, lower-sodium chicken broth
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper

Prepare grill for indirect grilling, heating one side to high and leaving one side with no heat. Pierce bottom of a disposable aluminum foil pan several times. Place pan on heated side of grill; add wood chips, thyme sprigs, and rosemary sprigs to pan. When chips are smoking, place another foil pan (do not pierce) on unheated side of grill; add mushrooms. Cover and smoke 20 minutes.

Cook bacon in a large nonstick skillet over medium heat until crisp. Remove bacon from pan. Increase heat to medium-high. Heat butter in drippings in pan. Add mushrooms to pan; sauté 3 minutes or until tender. Add kale and next 3 ingredients (through 1/8 teaspoon pepper); cook until kale is tender and liquid almost evaporates, stirring occasionally. Sprinkle with bacon.

Preheat grill to high heat.

Sprinkle chicken with 1/4 teaspoon salt and 1/8 teaspoon pepper. Place chicken on a grill rack coated with cooking spray; grill 5 minutes on each side or until done. Serve with potatoes and mushroom mixture.


CALORIES 521 ; FAT 15.5g (sat 8.4g,mono 3.6g,poly 1g); CHOLESTEROL 140mg; CALCIUM 390mg; CARBOHYDRATE 34.7g; SODIUM 856mg; PROTEIN 58.2g; FIBER 2.7g; IRON 3.5mg

Chicken Stuffed with Spinach, Feta, and Pine Nuts

7 points

Yield: 4 servings (serving size: 1 stuffed chicken breast half)

5 ounces fresh spinach, chopped
1/2 cup (2 ounces) crumbled feta cheese
2 tablespoons pine nuts, toasted
1 teaspoon fresh thyme, minced
2 teaspoons fresh lemon juice
2 garlic cloves, minced
4 (6-ounce) skinless, boneless chicken breast halves
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 tablespoon olive oil
1/2 cup fat-free, lower-sodium chicken broth

1. Preheat oven to 350°.

2. Heat a large nonstick ovenproof skillet over medium-high heat. Add spinach to pan; cook 1 minute or until spinach wilts, tossing constantly. Place spinach in a colander; press until barely moist. Wipe pan clean.

3. Combine spinach, cheese, nuts, thyme, juice, and garlic. Cut a horizontal slit through the thickest portion of each chicken breast half to form a pocket. Stuff 3 tablespoons filling into each pocket. Seal with wooden picks. Sprinkle chicken with salt and pepper.

4. Heat oil in pan over medium-high heat. Add chicken; cook 3 minutes on each side or until brown. Add broth, and cover pan. Place pan in oven. Bake at 350° for 15 minutes or until done.


CALORIES 297 ; FAT 11.6g (sat 3.4g,mono 4.4g,poly 2.4g); CHOLESTEROL 111mg; CALCIUM 131mg; CARBOHYDRATE 3.4g; SODIUM 493mg; PROTEIN 43.3g; FIBER 1.2g; IRON 2.7mg

Spaghetti Squash with Chicken, Mushrooms and Spinach+

Yield: 6 Servings

6 points

1 (3.5-pound) spaghetti squash
1 tablespoon olive oil, divided
2 slices center-cut bacon, chopped
1 pound chicken breast, cut into bite size pieces
1 teaspoon kosher salt, divided
1/2 teaspoon freshly ground black pepper, divided
1.5 cups chopped onion
3 garlic cloves, minced
1 Poblano pepper
8 ounces sliced crimini mushrooms
1 teaspoon Italian Seasoning
1/2 cup dry white wine
2 tablespoons tomato paste
1/4 cup cup julienne sun-dried tomatoes, packed without oil
1 1/4 cup cup fat-free, less-sodium chicken broth
6 ounces fresh spinach, chopped
1/2 cup grated fresh Parmigiano-Reggiano cheese, divided

1. Preheat broiler.

Cut poblano in half lengthwise; discard seeds and membranes. Place pepper halves, skin sides up, on a foil-lined baking sheet; flatten with hand. Broil 5 minutes or until blackened. Place in a zip-top plastic bag; seal. Let stand 5 minutes. Peel and chop.

3. Reduce oven temperature to 400 °.

4. Cut squash in half lengthwise; discard seeds. Place squash halves cut side down in a 13×9-inch baking dish. Add water to measure 1/2-inch deep. Bake at 400 ° for 45 minutes. Turn squash over; bake an additional 15 minutes or until tender; cool. Scrape inside of squash with a fork to remove strands to measure 6 cups. Keep warm.

5. Heat 1 1/2 teaspoons oil in a large non-stick skillet over medium heat. Add bacon to pan; cook until crisp. Remove bacon from pan. Cool and crumble. Increase heat to medium-high; sprinkle chicken evenly with 1/2 teaspoon salt and 1/4 teaspoon pepper. Add chicken to drippings in pan and cook 4 minutes; remove from pan.

6. Heat remaining 11/2 teaspoons oil over medium-high heat. Add onion to pan and cook 3 minutes or until soft, stirring frequently. Add remaining 1/2 teaspoon salt, 1/4 teaspoon pepper, reserved bacon, Poblano, garlic and Italian seasoning to pan; cook 1 minute. Stir in mushrooms and cook 4 minutes or until softened, stirring occasionally. Add wine to pan and cook 3 minutes or until liquid evaporates, stirring occasionally. Add tomato paste and cook 1 minute stirring constantly. Add reserved chicken, chicken broth, tomatoes, and spinach to pan. Cook 2 minutes or until spinach wilts, stirring constantly; stir in 1/4 cup cheese. Place about 1 cup squash on each of 6 plates; top each serving with about 1 cup chicken mixture and 2 teaspoons remaining cheese.


CALORIES 296 ; FAT 9.3g (sat 3.2g,mono 3.4g,poly 1.4g); CHOLESTEROL 67mg; CALCIUM 241mg; CARBOHYDRATE 23.8g; SODIUM 707mg; PROTEIN 31.2g; FIBER 2.4g; IRON 3mg