Diet Recipe with Low Calorie Baked Roasted or Broiled Poultry

by eatwoo.com 25 August 2019, 10:31 1k Views

Diet Recipe with Low Calorie Baked Roasted or Broiled Poultry

Diet Recipe with Low Calorie Baked Roasted or Broiled Poultry : Your family will love this delicious top low-calorie recipes reviewed by home cooks. Make a low-cal Diet Recipe with Low Calorie Baked Roasted or Broiled Poultry . if you want quick, easy, tasty and healthy! Browse our complete collection of low calorie recipes on Cooking Light.

Recipe 1- Roasted Summer Turkey

For a celebratory warm-weather meal, try
a boneless roasted turkey breast with a summer squash gravy. For extra
succulence, roast with the skin on; it creates especially moist turkey. You can
remove the skin before eating, if you choose. If you can’t find a boneless
turkey breast, ask your butcher to debone one and tie it up with twine for
you.

Makes: 8

Serving Size: 4 ounces turkey with ¼ cup gravy each

Ingredient List:

1 (2¾-pound) boneless turkey breast
with skin
2 large garlic cloves, minced
1 large shallot, minced
Juice of 1 small lemon (2 tbsp.)
1 tbsp. extra-virgin olive oil
1 tbsp. ground sage
2 tsp. fresh oregano (finely
chopped)
2 tsp. fresh rosemary (finely
chopped)
1½ tsp. sea salt, or to taste
1 tsp. black pepper (freshly ground),
or to taste
2 cups low-sodium vegetable broth or
Vegetable Stock
1 cup Chardonnay or other dry white
wine
2 cups Farmers’ Market Summer Squash
Gravy or other gravy, warm

Instructions:

1. Preheat the oven to 350°F.

2. Tie the turkey with kitchen twine and
place it, skin side up, on a rack in a roasting pan.

3. Stir together the garlic, shallot,
lemon juice, oil, sage, oregano, rosemary, salt, and pepper in a small bowl to
make a paste. Pat the paste over the top portion of the turkey breast. Pour the
broth and wine into the roasting pan.

4. Roast the turkey until an instant-read
thermometer registers 165°F when inserted into the thickest part, about 2 hours
15 minutes, while basting the turkey with the pan juices about every 30 minutes
during the roasting process. Remove from oven, cover with foil, and let stand
for about 15 to 20 minutes to complete the cooking process. Remove the twine.
Slice as desired. Adjust seasoning.

5. Arrange the turkey slices on
individual plates, ladle the gravy on top, and serve. Alternatively, serve with
any remaining pan juices.

Recipe 2- Chicken Chimichurri

Chimichurri is a thick Argentinian herb
sauce that’s typically served with steak. But the fragrant pesto-like sauce goes
equally well with this extra-juicy chicken thigh dish. All together, it’s
delectable.

Makes: 4

Serving Size: 2 thighs (sliced) and 2½ tbsp. sauce each

Ingredient List:

10 boneless skinless chicken thighs
(about 2 pounds), patted dry
1 tsp. sea salt
½ tsp. ground cumin
½ tsp. ground coriander
½ tsp. freshly ground black
pepper
2 large garlic cloves
1½ cups fresh cilantro leaves and
tender stems
1½ cups fresh flat-leaf parsley leaves
and tender stems
¼ cup low-sodium vegetable broth or
Vegetable Stock
1½ tbsp. aged red wine vinegar or
sherry vinegar
1 tbsp. extra-virgin olive oil
1⁄8 tsp. ground cayenne, or to
taste

Instructions:

1. Preheat the broiler.

2. Stir together ¾ tsp. of the salt, the
cumin, coriander, and black pepper in a small bowl. Sprinkle the seasoning
mixture onto the chicken. Place the chicken on a broiler pan and broil about 4
inches from the heat until well done, about 6 minutes per side. Transfer to a
cutting board and let stand 5 minutes. Adjust seasoning.

3. Add the garlic to a food processor and
pulse until chopped. Add the cilantro, parsley, broth, vinegar, oil, cayenne,
and the remaining ¼ tsp. salt, then pulse until herbs are finely chopped. Adjust
seasoning.

4. Thinly slice the chicken into long
strips against the grain, arrange onto a platter, and top with half of the
sauce. Serve with the remaining sauce on the side.

Recipe 3- Almond-Crusted Chicken

This sweet and nutty recipe gives new
life to the tried-and-true chicken breast. The end result is an inviting
contrast of textures—juicy on the inside and crunchy on the outside.

Makes: 4

Serving Size: 1 chicken breast each

Ingredient List:

¼ cup plain almond milk or unsweetened
coconut milk beverage
1 large garlic clove, minced
1 tsp. brown rice vinegar
¾ tsp. sea salt, or to taste
4 (5-ounce) boneless skinless chicken
breasts
¼ cup sliced natural almonds,
chopped
¼ cup whole-wheat panko
breadcrumbs
1 tbsp. turbinado sugar

Instructions:

1. Whisk together the almond milk,
garlic, vinegar, and ¼ tsp. of the salt in a medium bowl. Add the chicken and
toss to coat. Let marinate for 30 to 45 minutes. Discard excess marinade.

2. Preheat the oven to 400°F.

3. Stir together the almonds, panko,
sugar, and ¼ tsp. of the salt in a small bowl. Pour the almond mixture onto a
plate.

4. Dredge both sides of each chicken
breast in the almond mixture. Arrange chicken on a parchment paper-lined baking
sheet. If any excess almond mixture, pat it onto the chicken breasts. Sprinkle
with the remaining ¼ tsp. salt.

5. Bake until the chicken is fully cooked
and the coating is crisp and adheres to the chicken, about 18 to 20 minutes. (Do
not flip chicken over during baking process.) Let stand for at least 5 minutes,
adjust seasoning, and serve.

Recipe 4- Sage Turkey Tenders with Gravy

Thanksgiving to me always conjures up
comforting, delicious dishes that I like to enjoy more than once a year. If we
can’t change our holiday calendar, at least we can have a taste of Thanksgiving
anytime. This turkey tenderloin and sweet potato gravy recipe will transport you
to your holiday table—in under 30 minutes!

Makes: 4

Serving Size: 1 turkey tenderloin portion with ¼ cup gravy each

Ingredient List:

1 large shallot, minced
2 tsp. extra-virgin olive oil
2 tsp. unsalted butter, melted
2 tsp. ground sage
½ tsp. sea salt, or to taste
¼ tsp. freshly ground black pepper, or
to taste
1 pound turkey tenderloin, cut into 4
portions
2 tsp. finely chopped fresh sage
1 cup Rosemary Sweet Potato Gravy or
other gravy, warm

Instructions:

1. Preheat the oven to 400°F.

2. Stir together the shallot, oil,
butter, ground sage, salt, and pepper in a medium bowl. Add the turkey and toss
to coat.

3. Place the tenderloin pieces on a
parchment paper–lined baking pan. Sprinkle with the fresh sage. Roast in the
oven until fully cooked, about 15 minutes. Adjust seasoning.

4. Arrange turkey on individual plates,
ladle the gravy on top, and serve.

Recipe 5- Cayenne Kentucky-Style Flash-Fried Chicken

Fried chicken can be a reality even in
the world of weight management with my par-fry technique. What you do is fry the
chicken ever so briefly, just to get a crisp coating and rich color, then you
bake it the rest of the way. The result is a delicate and crunchy surface even
though the breasts are skinless. Plus, you’re only coating the top part of the
breasts—so you save calories there, too.

Makes: 4

Serving Size: 1 chicken breast each

Ingredient List:

1 cup whole-wheat pastry flour
11⁄8 tsp. sea salt, or to taste
½ tsp. freshly ground black pepper, or
to taste
½ tsp. + 1⁄8 tsp. ground cayenne, or to
taste
1 cup plain almond milk or unsweetened
coconut milk beverage
1 large garlic clove, minced
4 (7-ounce) bone-in skinless chicken
breasts, patted dry
2 cups peanut or canola oil

Instructions:

1. Combine the flour, 1 tsp. of the salt,
the black pepper, and ½ tsp. of the cayenne in a medium bowl. Combine the almond
milk and garlic in another medium bowl.

2. Dredge the flesh side (where skin
would be) of each chicken breast in the flour mixture, dip into the milk mixture
and allow excess to drip off, then dredge the flesh side again in the flour
mixture and shake off excess flour. Set aside.

3. Preheat the oven to 350°F.

4. Heat the oil over high heat. Once hot
(but not smoking), add two of the chicken breasts, flesh side down, and fry only
the one side until the coating is crisp and golden, about 2½ minutes. Remove the
chicken and place coated side up in a 9×13-inch baking pan. Repeat with the
remaining chicken breasts. Sprinkle with the remaining 1⁄8 tsp. salt and 1⁄8
tsp. cayenne.

5. Bake the chicken uncovered until fully
cooked and the coating is deep golden brown, about 30 minutes. Let stand about
10 minutes before serving, adjust seasoning, and serve.

Recipe 6- Chicken Roulade with Bell Pepper Sauce

The bright, peppery, pleasantly bitter
taste of arugula brings balance to the other savory and slightly sweet elements
of this vibrant chicken dish. It’ll inspire the artist in you when plating the
roulades with the vivid sauce.

Makes: 4

Serving Size: 1 roulade with 2⁄3 cup sauce each

Ingredient List:

1 large egg
1 tbsp. extra-virgin olive oil
2 tsp. fresh lemon juice
¾ tsp. sea salt, or to taste
½ tsp. freshly ground black pepper, or
to taste
4 ounces soft goat cheese,
chilled
1 cup finely chopped baby arugula or
fresh baby spinach
1⁄3 cup whole-wheat couscous
4 (4-ounce) boneless skinless chicken
breasts, pounded to ¼-inch thickness
1½ cups Roasted Red Bell Pepper Sauce,
warm

Instructions:

1. Add the egg, 2 tsp. of the oil, the
lemon juice, ½ tsp. of the salt, and ¼ tsp. of the pepper to a medium bowl and
whisk until lightly beaten. Add the cheese, arugula, and couscous and combine
the mixture by hand until well blended. Form the mixture into 4 (4-inch-long)
logs. (Note: The logs will be very soft, but will firm when cooked.)

2. Preheat the oven to 350°F.

3. Lay the chicken breasts out on a
cutting board. Add the remaining ¼ tsp. salt and ¼ tsp. pepper. Top each with a
cheese log, and firmly roll the chicken around the cheese. If necessary, secure
with water-soaked toothpicks. Lightly rub the chicken with the remaining 1 tsp.
oil.

4. Place the roulades on a parchment
paper–lined baking sheet. Cover with aluminum foil. Bake until the chicken and
filling are fully cooked through, about 25 minutes. Let stand for 5 minutes to
complete the cooking process.

5. Cut each roulade into 5 slices,
arrange cut side up on the sauce, and serve immediately.

Recipe 7- Red Curry Chicken Breasts

With all of the amazing flavors combined
with the creaminess from the yogurt and tomato, no one will ever suspect how
light this stewed chicken breast really is. The aroma of curry alone will win
you over. Enjoy over steamed quinoa or whole-wheat couscous for a blissful meal
in a bowl.

Makes: 4

Serving Size: 1 chicken breast and 1 cup sauce each

Ingredient List:

2 tsp. unrefined peanut or coconut
oil
1 large white onion, finely
chopped
2 tsp. apple cider vinegar
1 tsp. sea salt, or as needed
1 tbsp. freshly grated
gingerroot
2 large garlic cloves, minced
1 cup low-sodium chicken broth or
Chicken Stock
1 cup fat-free or low-fat plain
yogurt
1 (6-ounce) can tomato paste
1 tbsp. turbinado sugar
1 tbsp. hot Madras curry powder, or to
taste
½ tsp. ground cumin, or to taste
½ tsp. pure coconut extract
4 (7-ounce) bone-in skinless chicken
breasts
2 tbsp. chopped fresh cilantro

Instructions:

1. Preheat the oven to 350°F.

2. Heat the oil in a Dutch oven over
medium-high heat. Add the onion, vinegar, and ¼ tsp. of the salt and sauté until
softened and beginning to caramelize, about 8 minutes. Add the ginger and garlic
and sauté for 1 minute. Remove from heat.

3. Stir in the broth, yogurt, tomato
paste, sugar, curry powder, cumin, coconut extract, and the remaining ¾ tsp.
salt until well combined. Add the chicken, bone side up, and cover.

4. Place the Dutch oven into the oven and
bake until the chicken is fully cooked and tender, about 2½ hours. Remove from
oven and let stand covered for 15 minutes. Adjust seasoning.

5. Transfer the chicken to a platter,
drizzle with the sauce from the Dutch oven, sprinkle with the cilantro, and
serve.

Recipe 8- Roasted Pollo Buono with Potatoes

Savor the wonderfully crisp, luscious
Italian-style chicken that’s kissed by rosemary. You remove the skin from the
bottom of the chicken that will sit on the potatoes as it roasts. This helps to
reduce calories. Plus, that bottom portion of the skin won’t brown anyway due to
the steam from the potatoes.

Makes: 8

Serving Size: 1 piece chicken with ¾ cup vegetables each

Ingredient List:

1 (4-pound) whole chicken, giblets
removed, excess fat trimmed, skin removed from bottom side, and patted
dry
3 small fresh rosemary sprigs + 1 tbsp.
finely chopped fresh rosemary
1 head garlic, halved crosswise
2 tsp. extra-virgin olive oil
2 tsp. unsalted butter, melted
1¼ tsp. sea salt, or to taste
¾ tsp. freshly ground black pepper, or
to taste
2 large sweet potatoes, unpeeled,
scrubbed, and cut into 1-inch cubes
2 large russet potatoes, unpeeled,
scrubbed, and cut into 1-inch cubes
1 large red onion, cut into thick
slices

Instructions:

1. Preheat the oven to 425°F.

2. Stuff the chicken cavity with the
rosemary sprigs and garlic.

3. Tie the chicken legs together with
kitchen twine or a silicone band and tuck the wing tips underneath the
chicken.

4. Stir together the oil, butter, 2 tsp.
of the chopped rosemary, 1 tsp. of the salt, and ½ tsp. of the pepper in a small
bowl. Rub or brush the outside of the chicken with the oil mixture.

5. Place the potatoes and onion in a
roasting pan and add the remaining 1 tsp. chopped rosemary, ¼ tsp. salt, and ¼
tsp. pepper. Position the chicken on the potato mixture.

6. Place in the oven and roast until the
chicken and vegetables are fully cooked, about 1 hour 30 minutes, stirring the
vegetables twice during the roasting process. Remove from the oven and loosely
cover with aluminum foil to finish the cooking process, about 15 minutes. Adjust
seasoning.

7. Cut the chicken into 8 parts: 2 wings,
2 legs, 2 thighs, and 2 breasts. Serve the chicken with the roasted
vegetables.

Recipe 9- Bombay Chicken Thighs

These chicken thighs are extra flavorful
and gorgeous, redolent with Indian spices. You’ll be especially pleased that not
one, but two thighs is a portion size here.

Makes: 4

Serving Size: 2 thighs each

Ingredient List:

½ cup fat-free or low-fat plain
yogurt
Juice of ½ small lemon (1 tbsp.)
2 tsp. extra-virgin olive oil
1 large garlic clove, minced
2 tsp. freshly grated gingerroot
2 tsp. paprika
2 tsp. chili powder
¾ tsp. sea salt
½ tsp. ground cayenne
¼ tsp. ground cinnamon
1⁄8 tsp. ground cardamom
8 (4-ounce) bone-in skinless chicken
thighs

Instructions:

1. Whisk together the yogurt, lemon
juice, oil, garlic, ginger, paprika, chili powder, salt, cayenne, cinnamon, and
cardamom in a medium bowl or baking pan. Add the chicken and toss to coat. Cover
and marinate in the refrigerator at least 4 hours or overnight.

2. Preheat the broiler. Discard any
remaining marinade.