Low Fat Chicken Recipes

If you do a quick internet search for low fat recipes you will get over eight million hits. People are very interested in finding new and interesting low calorie recipes. Everyone is looking for a low fat versions of their favorite meals, or a completely new recipe that will encourage them to cook and eat lower fat/calorie meals. With, according to the FDA, the average American consuming over 60.4 pounds of chicken every year, the need for low calorie chicken recipes is huge! I am going to share with you five low fat chicken recipes; three remakes of classic comfort foods (chicken pot pie, chicken alfredo, and chicken lo mein) and two new chicken recipes (creamy rice with chicken and spinach, and impossible chicken and broccoli pie).

 

Chicken Pot Pie – Classic Comfort Remake

Prep Time: 10 mins      Cook Time: 30 mins     

Servings/Calories: 4/287 per serving

Ingredients:

– 1 can (10 3/4 ounces) 98% fat-free cream of chicken soup

– 1 bag frozen mixed vegetables (about 2 cups)

– 1 cup cubed cooked chicken

– 1/2 cup reduced calorie or fat free milk

– 1 egg

– 1 cup reduced fat all purpose baking mix

Preparation:

1. Preheat oven to 400 degrees. Mix soup, vegetables, and chicken together and place in 9 inch pie plate.

2. Mix milk, egg and baking mix with a wire whisk until smooth. Pour over chicken mixture and place in over. Bake for 30 minutes or until golden brown.

 

Chicken Alfredo – Classic Comfort Remake

Prep Time: 5 mins          Cook Time: 20 mins 

Servings/Calories: 4; 1 cup each/422 per serving

Ingredients:

– 4 boneless skinless chicken breasts

– 1/2 lb fettuccine, uncooked

– 1 1/4 cups fat-free reduced sodium chicken broth

– 4 tsp flour

– 1/3 cup neufachatel Cheese

– 3 tbsp parmesan cheese

– 1/4 tsp ground nutmeg

– 1/8 tsp pepper

Preparation:

1. Brown and cook chicken in a large skillet. Place pasta in a pot and cook pasta as directed on package.

2. While pasta and chicken are cooking, combine broth and flour in a medium saucepan and whisk until well blended. Once blended add neufachatel cheese, 2 tbsp parmesan cheese, nutmeg and pepper. Cook until the mixture comes to a boil and thickens, be sure to stir constantly to prevent burning.

3. Drain pasta and return to pot. Add sauce to pasta and toss to coat. Plate with one breast per serving.

 

Chicken Lo Mein – Classic Comfort Remake

Prep Time: 5 mins      Cook Time: 20 mins     

Servings/Calories: 4; 2 cups each/480 per serving

Ingredients:

– 1 lb. boneless skinless chicken breasts, cut into strips

– 1/2 lb spaghetti, uncooked

– 1/4 cup of Asian toasted sesame dressing

– 2 cloves garlic, minced

– 1 package (16 oz) frozen bell peppers and onion strips, thawed and drained

– 1/2 cup fat-free reduced sodium chicken broth

– 1 Tbsp peanut butter

– 1/4 cup light soy sauce

– 2 Tbsp chopped cilantro

– 2 Tbsp chopped peanuts

Preparation:

1. Place pasta in a pot and cook pasta as directed on package.

2. While pasta is cooking, heat dressing in a large skillet on medium high heat. Add the chicken, garlic and cook until chicken is no longer pink. Add the bell peppers and onions, broth and peanut butter and cook for an additional three to four minutes.

3. Drain pasta and return to pot. Add the chicken mixture and soy sauce, toss to coat. Top each serving with cilantro and chopped peanuts.

 

Creamy Rice with Chicken and Spinach – New Chicken Recipe

Prep Time: 10 mins      Cook Time: 25 mins     

Servings/Calories: 4; 1 1/2 cups each/430 per serving

Ingredients:

– 1 lb. boneless skinless chicken breasts, cut into cubes

– 2 cups instant brown rice, uncooked

– 1 1/2 cups fat-free reduced sodium chicken broth

– 4 ounces Neufachatel Cheese

Preparation:

1. Brown and cook chicken in a large skillet. While chicken is cooking, cook instant brown rice according to package directions.

2. Place frozen spinach in microwave safe container and defrost spinach in microwave for 5-10 minutes, stirring halfway through. Once spinach is thawed and hot throughout, drain liquid from spinach. Return spinach to container and add neufachatel cheese, stir to combine.

3. Add spinach mixture and cooked cubed chicken to cooked brown rice and stir to mix.

 

Impossible Chicken and Broccoli Pie – New Chicken Recipe

Prep Time: 5 mins      Cook Time: 30-35 mins      Servings/Calories: 4/476 per serving

Ingredients:

– 1 package (10 ounces) frozen chopped broccoli

– 2 cups shredded 2% reduced calorie cheddar cheese (8 ounces)

– 1 1/2 cups cooked chicken, cut into cubes

– 2/3 cup chopped onion

– 1 1/3 cups 2% milk

– 3 eggs

– 3/4 cups reduced fat all purpose baking mix

– 1/2 tsp salt

– 1/4 teaspoon pepper

Preparation:

1. Preheat oven to 400 degrees. Spray a 10 inch pie plate with non-stick cooking spray. Rinse broccoli in cold water to thaw and drain. Mix broccoli, 1 1/3 cups of cheese, chicken and onion in pie plate.

2. Mix milk, eggs, baking mix, salt and pepper with a wire whisk until smooth. Pour into pie plate.

3. Place into oven and bake for 30-35 mins or until knife inserted in center comes out clean. Top with remaining cheese and bake just until the cheese is melted. Cool for five minutes before serving.
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