1 teaspoon vegetable oil
1 1/2 cups chopped green bell pepper
1 cup minced purple onion
2 teaspoons cumin
2 cups cooked chicken breast
1 (14.5 ounce) can no salt added diced tomatoes, drained
1/4 cup minced fresh cilantro
1/4 teaspoon salt
1/4 teaspoon ground pepper
8 (8-inch) fat-free flour tortillas
3/4 cup shredded reduced-fat Monterey jack cheese
Butter flavored cooking spray
Fresh cilantro sprigs (optional)
Place oil in a large nonstick skillet over medium-high heat until hot. Add chopped pepper and onion; cook 3 minutes, stirring often. Add cumin, and cook 1 minute, stirring often. Add chicken and tomato; cook 3 minutes, stirring often. Stir in minced cilantro, salt, and ground pepper.
Place about 1/2 cup chicken mixture on half of each tortilla. Sprinkle cheese evenly over turkey mixture on tortillas; fold tortillas in half.
Coat a large nonstick skillet with cooking spray; place over medium-high heat until hot. Add 2 filled tortillas; cook 30 seconds on each side or until lightly browned. Set aside, and keep warm.
Repeat procedure with remaining 6 tortillas. Garnish with cilantro sprigs, if desired. Serve immediately.
NOTES: Simply grill the folded tortillas on the grill until the cheese is melted and they are lightly browned.
4 chicken breast halves, boneless/skinless
1/2 cup egg substitute
3/4 cup yellow cornmeal
1/2 teaspoon lemon pepper
1/4 teaspoon cayenne pepper
Dash of salt, if desired
1/4 cup grated fat-free Parmesan cheese
2 tablespoons lime juice
Rinse and drain the chicken breasts. Place one at a time in a large zipper-lock plastic bag. Leaving the bag unzipped, use a meat mallet to pound the chicken to 1/3 to 1/4 inch thick. Repeat with each remaining breast. This can be done ahead of time and the chicken stored in the refrigerator in the sealed bag.
Set two shallow bowls or pie plates on the counter. Place the egg substitute in one bowl, the cornmeal mixed with the lemon pepper, red pepper, salt, and cheese in the other bowl. Rub the chicken with the lime juice. Dip one piece of chicken at a time in the egg substitute and then coat evenly with the cornmeal mixture. If you have time, place on a wire rack to dry out a little.
These can be grilled or baked in a 400 degree F oven. If grilling, make sure the grill is very hot, spray the grate fairly heavily with vegetable oil cooking spray, then place the chicken on the grill and spray the top of each piece lightly. Cook for 5 to 7 minutes, turning carefully with spatula, and continue to cook about 5 minutes on the other side, or until the chicken is tender and lightly browned.
The same procedure can be used if baking in the oven. Spray the pan and top of the chicken, and turn halfway through cooking time. Serve with salsa if desired.
1 cup Italian dressing (I use Ken's Fat Free Italian)
2/3 cup powdered lemonade-flavored drink mix
2 1/2 teaspoons black pepper
6 boned and skinned chicken breast halves
In a medium bowl, combine the dressing, lemonade mix, and pepper. Add the chicken, cover, and marinate in the refrigerator for at least 8 hours or overnight.
Heat the grill to medium-high heat. Place the chicken on the grill, discarding the excess marinade. Grill the chicken for 12 to 15 minutes, or until no pink remains, turning the breasts halfway through the grilling.
1/2 teaspoon grated lemon peel
2 tablespoons lemon juice
1 tablespoon olive oil
1 teaspoon dried oregano
2 to 3 cloves garlic, crushed
4 boneless, skinless chicken breast halves
(pounded to about 1/2 inch thick)
Combine all marinade ingredients. Add chicken breast halves to the marinade. Marinate in the refrigerator for at least 2 hours.
Grill until done (approximately 4 to 5 minutes on the George Foreman grill).
4 to 6 boneless skinless chicken breasts
1/2 cup olive oil
1 teaspoon dried tarragon
2 tablespoons fresh parsley, chopped
1 teaspoon salt
1/2 teaspoon black pepper
Remove all traces of fat from the chicken. Place each chicken breast between 2 sheets of plastic wrap and pound (flatten) to a uniform thickness (about 1/2 inch). Combine the remaining ingredients in a large bowl and mix well. Add the chicken and toss to coat. Cover and refrigerate for at least 2 hours. Grill.