Low-pressure chicken - Healthy Cook

Nutrition Action Healthletter, April, 2004

> Who needs salt-bathed, marinated, "prepared" chicken from the supermarket? Add a sauteed or steamed vegetable, a salad, and a whole-wheat roll to any of these under-30-minute skillet chicken dishes and you've got a smack-your-lips meal that doesn't need a blood pressure gauge for dessert. We adapted the recipes from Betty Crocker's Low-Fat, Low-Cholesterol Cooking Today (IDG Books Worldwide, 2000).

Provencal Lemon Chicken

4 boneless, skinless chicken breast
  halves (about 1 1/4 pounds)
2 Tbs. chopped fresh basil leaves
2 Tbs. chopped fresh parsley
2 Tbs. lemon juice
2 tsp. olive oil
1/2 tsp. salt
1 finely chopped garlic clove

Trim the fat from the chicken. Make
the lemon sauce by whisking the
remaining ingredients until blended;
set the sauce aside. Spray a 10-inch
skillet with cooking spray and heat it
over medium-high heat. Cook the
chicken for about 15 minutes, turning
once, until the thickest part reaches an
internal temperature of 170[degrees]F. Spoon
the lemon sauce over the chicken.
Turn the chicken and cook 15 seconds
longer. Serve the chicken topped with
the sauce and, if desired, additional
chopped fresh parsley. Serves 4.

PER SERVING (3 oz.)

Calories: 180
Total Fat: 4 grams
Saturated Fat: 1 gram
Fiber: 0 grams
Sodium: 380 milligrams
Cholesterol: 80 milligrams
Carbohydrates: 1 gram
Protein: 33 grams

Hot Seared Chicken

We used McCormick Caribbean Jerk Seasoning
(it should be in the spice section of your super.
market), which has just 70 mg of sodium per
1/4 teaspoon. Any similar brand will do.

4 boneless, skinless chicken breast
  halves (about 1 1/4 pounds)
1 1/2 tsp. lime juice
1 1/2 tsp. blackened or jerk seasoning
  (dry)
1/8 tsp. ground cumin
2 tsp. trans-free tub margarine

Trim the fat from the chicken. Mix
the lime juice with the seasoning mixture
and the cumin. Rub the mixture
evenly on both sides of the chicken.
Spray a 10-inch skillet with cooking
spray and heat it over medium-high
heat. Melt the margarine in the skillet
and cook the chicken for about 15
minutes, turning once, until the thickest
part reaches an internal temperature
of 170[degrees]F. Serves 4.

PER SERVING (3 oz.)

Calories: 170
Total Fat: 3 grams
Saturated Fat: 1 gram
Fiber: 0 grams
Sodium: 200 milligrams
Cholesterol: 80 milligrams
Carbohydrates: 0 grams
Protein: 33 grams

Sesame-Ginger Chicken

4 boneless, skinless chicken breast
  halves (about 1 1/4 pounds)
2 Tbs. lite teriyaki sauce
1 Tbs. toasted sesame seeds *
1 tsp. ground ginger
2 sliced medium green onions

Trim the fat from the chicken. Mix
the teriyaki sauce, sesame seeds, and
ginger and brush the mixture over the
chicken. Spray a 10-inch skillet with
cooking spray and heat it over
medium-high heat. Cook the chicken
for about 15 minutes, turning once,
until the thickest part reaches an internal
temperature of 170[degrees]F. Sprinkle
with the green onions. Serves 4.

PER SERVING (3 oz.)

Calories: 180
Total Fat: 2 grams
Saturated Fat: 0 grams
Fiber: 0 grams
Sodium: 250 milligrams
Cholesterol: 80 milligrams
Carbohydrates: 2 grams
Protein: 33 grams

* To toast sesame seeds, bake uncovered in an
ungreased shallow pan at 350[degrees]F for 8 to 10
minutes, stirring occasionally, until golden
brown. Or cook in an ungreased heavy skillet
over medium heat for about 2 minutes, stirring
frequently until browning begins, then
stirring constantly until golden brown.