Showing posts with label Chicken. Show all posts
Showing posts with label Chicken. Show all posts

Chicken Lettuce Wraps



Ingredients
3 tablespoons oil
2 boneless skinless chicken breasts
1 cup water chestnuts
2/3 cup mushrooms
3 tablespoons chopped onions
1 teaspoon minced garlic
4 -5 leaves iceberg lettuce

Special Sauce
1/4 cup sugar
1/2 cup water
2 tablespoons soy sauce
2 tablespoons rice wine vinegar
2 tablespoons ketchup
1 tablespoon lemon juice
1/8 teaspoon sesame oil
1-2 teaspoon garlic and red chile paste (We used Sriracha Hot Chili Sauce instead)
1 tablespoon hot mustard
2 teaspoons water

Stir Fry Sauce
2 tablespoons soy sauce
2 tablespoons brown sugar
1/2 teaspoon rice wine vinegar Directions

Make the special sauce by dissolving the sugar in water in a small bowl. Add soy sauce, rice wine vinegar, ketchup, lemon juice and sesame oil. Mix well and refrigerate this sauce until you're ready to serve.

Combine the hot water with the hot mustard and set this for future use. ***Eventually you can add your desired measurement of mustard and garlic chili sauce to the special sauce mixture to pour over the wraps.

Cooking Chicken...
Bring oil to high heat in a wok or large frying pan. Saute chicken breasts for 4 to 5minutes per side or until done. Remove chicken from the pan and cool.

Keep oil in the pan, keep hot.
As chicken cools mince water chestnuts and mushrooms to about the size of small peas. Prepare the stir fry sauce by mixing the soy sauce, brown sugar, and rice vinegar together in a small bowl.
When chicken is cool, mince it as the mushrooms and water chestnuts are. With the pan still on high heat, add another Tbsp of vegetable oil. Add chicken, garlic, onions, water chestnuts and mushrooms to the pan. Add the stir fry sauce to the pan and saute the mixture for a couple minutes then serve it in the lettuce"cups". Top with"Special Sauce".

****We added 1/4 tsp of hot mustard and 1/4 tsp of Sriracha Hot Chili Sauce to the "Special Sauce" It was great! If you want more kick, just keep adding more hot mustard and Chili Sauce.

This is definitely a recipe my family enjoyed!

Nutrition Facts for first set of ingredients plus stir-fry sauce:
Amount per 1 serving

Calories:
323 kcal

Water 143.83 g
Carbohydrate* (21%) 18 g
Protein (39%) 30.23 g
Total Fat (39%) 14.33 g
Monounsaturated 8.96 g
Polyunsaturated 1.98 g
Saturated 2.49 g
Cholesterol 78.26 mg
Dietary Fibre 1.8 g
Alcohol (0%) 0 g

Vitamins
Vitamin A 264.66 IU
Thiamin 0.14 mg
Riboflavin 0.23 mg
Niacin 13.69 mg
Pantothenic acid 1.25 mg
Vitamin B6 0.71 mg
Folate 26.63 mcg
Vitamin B12 0.32 mcg
Vitamin C 3.52 mg
Vitamin E 2.27 mg ATE

Minerals
Calcium 35.52 mg
Iron 1.6 mg
Magnesium 41.28 mg
Phosphorus 261.26 mg
Potassium 565.89 mg
Sodium 592.86 mg
Zinc 1.27 mg
Copper 0.21 mg


Nutrition Facts for Special SauceAmount per 1 serving

Calories:
92.6 kcal

Water 159.6 g
Carbohydrate* (84%) 22.58 g
Protein (4%) 1.11 g
Total Fat (12%) 1.3 g
Monounsaturated 0.74 g
Polyunsaturated 0.35 g
Saturated 0.11 g
Cholesterol 0 mg
Dietary Fiber 0.56 g
Alcohol (0%) 0 g

Vitamins
Vitamin A 72.28 IU
Thiamin 0.02 mg
Riboflavin 0.06 mg
Niacin 0.59 mg
Pantothenic acid 0.02 mg
Vitamin B6 0.04 mg
Folate 4.45 mcg
Vitamin B12 0 mcg
Vitamin C 2.36 mg
Vitamin E 0.21 mg ATE

Minerals
Calcium 18.79 mg
Iron 0.46 mg
Magnesium 37.49 mg
Phosphorus 35.73 mg
Potassium 85.95 mg
Sodium 598.1 mg
Zinc 0.22 mg
Copper 0.08 mg

Note: USDA factors are used in calculating certain foods and do not necessarily follow the "4-4-9" method. Percentages may not always add up to 100.
Data source: USDA Nutrient Database, R17
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Crispy Tortilla Crusted Chicken Tacos



3-4 boneless, skinless chicken breasts
2 eggs
2 c flour
1 1/2 tsp. salt
1 1/2 tsp. fresh ground pepper
2 to 2 1/2 c. crushed tortilla chips
1/2 c. vegetable oil
extra virgin olive oil
18 sm. fresh corn tortillas
2 c shredded cabbage or lettuce
2 med. ripe avocados (we just used guacamole instead)
1/2 c. fresh cilantro, gently chopped

Slice chicken breasts into strips, dip in beaten eggs and then into flour, salt and pepper mixture. Place floured chicken pieces back into egg mixture and roll chicken strip in finely crussed tortilla chips. In a medium hot skillet lightly saute chicken strips in vegetable oils until golden brown. Drizzle olive oil in a separate skillet and lightly fry corn tortillas until golden. Do not over cook. Place chicken strips in tortilla, and add toppings of lettuce, guacamole, tomatoes, onions, salsa, ranch dressing or sour cream, and cheese.

My family really enjoyed this recipe. I got this from the Gathering Of Friends recipe book Vol. 2.

We served this with a fruit salad I will post shortly.

Nutrition Facts: Makes 8 to 12 servings
Amount per serving

Calories:
481.6 kcal

Water 83.08 g
Carbohydrate* (39%) 46.56 g
Protein (22%) 25.78 g
Total Fat (39%) 21.56 g
Monounsaturated 11.81 g
Polyunsaturated 5.29 g
Saturated 3 g
Cholesterol 87.52 mg
Dietary Fiber 5.16 g
Alcohol (0%) 0 g

Vitamins
Vitamin A 449.58 IU
Thiamin 0.32 mg
Riboflavin 0.3 mg
Niacin 10.81 mg
Pantothenic acid 1.19 mg
Vitamin B6 0.57 mg
Folate 117.96 mcg
Vitamin B12 0.28 mcg
Vitamin C 3.04 mg
Vitamin E 3.19 mg ATE

Minerals
Calcium 113.01 mg
Iron 2.8 mg
Magnesium 69.51 mg
Phosphorus 355.24 mg
Potassium 426.07 mg
Sodium 476.35 mg
Zinc 1.54 mg
Copper 0.19 mg
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Oriental Chicken Stir-Fry



Chicken Stir-fry:
4 chicken breasts, cut into bite size pieces (May also use beef)
1 lg. sliced yellow onion
1 green or red bell pepper, chopped
1 c. broccoli, chopped
2 celery stalks, chopped
1-2 carrots, chopped
*may use any vegetable combination desired.
1-2 c Rice

Oriental Sauce:
3 Tbsp. cornstarch
1/3 c. water
3/4 c. sugar
2 Tbsp. soy sauce
1 Tbsp ketchup
1/3 c. rice vinegar

Place chicken and chopped onion in wok with 3-4 tbsp. of heated oil. Stir fry until chicken is thoroughly cooked and golden. Add bell pepper, celery, broccoli and carrots. Continue cooking until desired texture of vegetable is reached. I prefer my veggies a little on the crisp side and not limp. Start oriental sauce. Place ingredients in sauce pan and cook until sugar is dissolved and a clear brown texture. Add to chicken mixture and serve over rice.

Nutrition Facts 4-6 servings
Amount per serving

Calories:
385.3 kcal

Water 200.7 g
Carbohydrate* (27%) 26.26 g
Protein (45%) 41.04 g
Total Fat (28%) 12.01 g
Monounsaturated 3.88 g
Polyunsaturated 4.4 g
Saturated 2.71 g
Cholesterol 104.35 mg
Dietary Fiber 1.81 g
Alcohol (0%) 0 g

Vitamins
Vitamin A 3248.6 IU
Thiamin 0.21 mg
Riboflavin 0.24 mg
Niacin 18.48 mg
Pantothenic acid 1.67 mg
Vitamin B6 0.95 mg
Folate 61.76 mcg
Vitamin B12 0.42 mcg
Vitamin C 61.58 mg
Vitamin E 1.67 mg ATE

Minerals
Calcium 48.17 mg
Iron 2.39 mg
Magnesium 54.7 mg
Phosphorus 341.51 mg
Potassium 569.41 mg
Sodium 487.2 mg
Zinc 1.74 mg
Copper 0.15 mg

*

Note: USDA factors are used in calculating certain foods and do not necessarily follow the "4-4-9" method. Percentages may not always add up to 100.
Data source: USDA Nutrient Database, R17
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Buttermilk Fried Chicken



1 quart buttermilk
1 Tsp. salt
2 tsp. garlic powder
1 tsp. cayenne pepper
1 Tbsp. onion powder
1 tsp. black pepper
1 Tbs. thyme
1 Tbs. oregano
1/2 c. flour
1/2 c. bread crumbs
2 egg
4-6 thick boneless chicken breasts

(spices in same amounts listed above will be used twice)

Soak chicken breasts in buttermilk with, salt, garlic powder, cayenne pepper, onion powder, black pepper, thyme, and oregano and place in refrigerator several hours before cooking, or soak in refrigerator night before.
Dip chicken into mixture of 2 beaten eggs, then flour mixture that has another round of salt, garlic powder, cayenne pepper, onion powder, black pepper, thyme, and oregano spices mixed added to flour and bread crumbs.
Place chicken in already heated frying pan with hot oil approx ½ inch deep. Brown on each side, approx 7 ½ min. Cover tightly & cook on simmer for an additional 20 to 25 min. Remove lid for last 10 min.

**For a healthier version you can bake chicken in oven at 400 degrees. Adjust oven rack to upper-middle position. Line a baking sheet with aluminum foil and place a baking rack on top. Liberally spray the rack with nonstick baking spray.

Working one breast at a time, remove chicken from the marinade and dredge in crumb mixture. Place on rack. Bake until deep golden brown and an instant-read thermometer inserted into the center of the breast registers 160 degrees, about 25 minutes
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Cheesy Chicken Crescent Pot Pie


2-3 chicken breasts, cooked and diced
4 Tbsp butter
1 small onion, chopped
1 can cream of chicken soup
1 cup water
1 chicken bouillon cube
1 packet of Italian seasoning dressing (minus the oil, just the spices)
16 oz frozen vegetable mixture (I used a green bean, corn, carrot mixture)
2-3 cups shredded cheese (depending on how cheesy you like it)
1 package of Pillsbury's crescent rolls

Cook chicken, dice and set aside. In a sauce pan, melt butter and add chopped onion. Saute for 3 minutes. Add water, bouillon cube, Italian seasoning packet and Mix well. Add vegetables and simmer for 10 minutes. Add cream of chicken soup. Mix well in sauce pan. Place diced cooked chicken in a 13 x 9 pan and add soup/vegetable mixture to chicken. Add cheese and stir well. Unroll crescent rolls and seal seams as much as possible. Place on top of chicken vegetable mixture. Bake in oven at 350 degrees for 20 to 25 minutes or until crescent roll topping is golden brown in color.
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Oven Fried Chicken



1 1/2 c. buttermilk
2 tbsp. Dijon mustard
1/2 tsp. sweet paprika
1/4 tsp. garlic powder
1/4 tsp. kosher salt
1/4 tsp. cayenne pepper
4 boneless, skinless chicken breasts, 6 oz. each
2 1/2 c. panko bread crumbs
3 tbsp. canola oil
Salt and Pepper to taste

Whisk together the buttermilk, mustard, paprika, garlic and onion powders, salt, and cayenne in a large baking dish. Add the chicken breasts; turn to coat. Cover; refrigerate for 1 hour and up to 4 hours.

Preheat oven to 400 degrees. Adjust oven rack to upper-middle position.

Pulse 1 1/4 c of bread crumbs in a blender until fine. Pour them into a shallow bowl, add remaining ingredients, and mix well.

Line a baking sheet with aluminum foil and place a baking rack on top. Liberally spray the rack with nonstick baking spray.

Working one breast at a time, remove chicken from the marinade and dredge in crumb mixture. Place on rack. Bake until deep golden brown and an instant-read thermometer inserted into the center of the breast registers 160 degrees, about 25 minutes.

Serve with your favorite sides.

I saw this in the parade magazine. It's one of Bobby Flay's recipes.

**7 point weight watcher meal
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Chicken and Vegetable Soup



2-3 boneless chicken breasts
3 celery stalks, chopped thin
2 sm. onions diced or 1 large
3 med. carrots, chopped thin
2 cans chicken broth
1 c. mushrooms, sliced thin
1 c. Green, Yellow, or Red Pepper chopped finely
2 c. water
1 tsp pepper
1 tsp minced onion
1 tsp. parsley

Add all ingredients to crock pot. Let cook on low for 6 to 8 hours. Shred chicken in crock pot.

Mix 4 tbsp flour with 1/3 c. water. Pour into mixture and stir until it thickens.

Then you have your choice of adding the following:

1.Make Bisquick dumplings (found on box) and drop dough into crock pot. Let cook 25-30 minutes or until desired dumpling consistency.

2. you can add long grain rice to make chicken and rice soup.

3. you can add home made noodles for a twist on chicken noodle soup.

Very delicious!
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Pasta Milano



1 head of garlic
1 qt. heavy whipping cream
1 pound shredded Parmesan cheese
12 oz. box Bow Tie Pasta
2 boneless, skinless chicken breasts
1/2 lb. mushrooms, chopped
1 c. Sun-dried tomatoes
Salt and pepper to taste
*optional: capers
*optional: artichokes

Sauce:
Bake full head of garlic at 350 degrees for 30 minutes in oven and using garlic press squeeze out the garlic, add heavy cream, and Parmesan cheese. Puree the ingredients in food processor/and or blender and then bring it to a boil in a sauce pan and simmer it for about 15-20 minutes. It increases in volume as it simmers so be careful not to overflow your sauce pan. Then add Sun-dried tomatoes to sauce and continue to simmer.

Pasta:

Cook 12 oz. box Bow Tie pasta according to package directions. Cook to an al dente consistency. Drain and add back to pot to add sauce at a later time.

Chicken:
Grill 2 chicken breasts. Cut into cubed pieces.

Mushrooms:
Cook as many mushrooms as you would like in butter. Add to sauce.

Now assemble everything back into pot of pasta. Serve with your favorite bread recipe. May add extra Parmesan as a topping if desired.
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Chicken with Sun-dried Tomatoes



4 boneless, skinless chicken breast
1 Tbs olive oil
4 cloves garlic, minced
1/4 cup sun-dried tomatoes
1/4 tsp. red pepper flakes
1/4 cup dry white wine
1/4 cup chicken broth
1/4 cup heavy cream
12 oz box Bow Tie Pasta
1 cup shredded Parmesan cheese
*optional: fresh chopped mushrooms
*optional: artichokes
*optional: crispy bacon pieces

Cook Pasta according to directions on box. Cook to an al dente texture. Meanwhile, Heat oil in 12 inch heavy skillet over moderately high heat. Brown chicken. Once cooked, cut into small cubes, or may shred chicken. Remove chicken and set aside. Then add to skillet garlic, sun-dried tomatoes, and red pepper flakes and saute until garlic is pale golden brown (about 1 minute). Add chicken broth and bring to a boil. Add chicken to skillet with any juices left of plate and simmer, until just cooked through about 4 to 5 minutes. Transfer chicken back to platter and keep warm. Stir in cream and Parmesan cheese and simmer. Add back chicken and bow tie pasta. Serve immediately. May top with more Parmesan if desired.
I served this with rosemary and thyme bread. Delicious!
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Artichoke and Sun-Dried Tomato Stuffed Chicken Breast



3 tablespoons olive oil, divided
1/2 cup chopped red onion
3/4 cup chopped marinated artichoke hearts
1/2 cup chopped marinated sun-dried tomatoes
1/2 teaspoon salt
1/2 teaspoon fresh cracked black pepper
2 tablespoons minced garlic
1/2 cup white wine, divided or chicken broth
3 tablespoons butter, divided
1/4 cup grated Parmesan
1/2 tablespoon finely chopped Italian parsley leaves
4 boneless, skinless chicken breasts
*Optional: chopped Portobello mushrooms


In a saute pan over medium heat, add 1 tablespoon of the oil. When the oil is hot add the onions and saute until translucent. Stir in the artichokes and sun-dried tomatoes. Saute for 3 to 5 minutes, then add the salt, pepper and garlic. When the garlic begins to lightly brown, deglaze with 1/4 cup of the white wine. Stir in 2 tablespoons of the butter, allow it to melt, then toss in the Parmesan and parsley.

Remove from the heat and allow to cool before stuffing the chicken breast.

Rinse, trim and pound out chicken breasts to about 1/4-inch thick. Do not over-pound as holes in the chicken will make it difficult for the chicken to retain the stuffing.

Put 1/4 of the stuffing mixture at 1 end of a chicken breast. Gentle roll the chicken breast folding the ends in to help keep the stuffing from coming out during the cooking process. Secure the chicken roll with 2 toothpicks. Repeat with remaining chicken breasts and stuffing.

Heat the 2 tablespoons of the remaining oil in a medium saute pan over high heat. Add the chicken breasts, with the secured side of the chicken first, to insure the roll with stay together. Brown the chicken on all sides, add remaining butter, and deglaze with remaining white wine.

Reduce the heat to low and cover the pan. Cook until the internal temperature reaches 165 degrees F on an instant-read thermometer, about 10 minutes.

Remove the chicken to a cutting board and discard the toothpicks. Slice each breast on a bias into 5 pieces and transfer to a serving platter. Drizzle with remaining pan drippings, garnish with a sprinkle of Parmesan and serve.
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Oriental Chicken Salad



1/2 c. sugar
1 Tbs. cornstarch
1/4 c. water
1/4 c. vegetable oil
1/4 c. ketchup
3 Tbs. apple cider vinegar
1 Tbs. soy sauce
1 med head of lettuce torn or shredded
2 c. cooked chicken
1 c. salted cashews
1 can (8 oz) sliced water chestnuts; drained
1 pkg. snow peas (6 oz) thawed
1 can 3 oz chow mein noodles
1/4 c. chopped green onions

In a saucepan combine first 7 ingredients. Bring to a boil; cook and stir for 2 minutes or until thickened. Cool. In large bowl combine the remaining ingredients. Add dressing and toss to coat. Serve immediately.
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Chicken Crescents



3 oz pkg. cream cheese
1/4 tsp. salt
2 Tbs milk
8 oz can crescent rolls
2 c. cooked chicken or turkey
1/8 tsp pepper
1 c chopped mushrooms
3 Tbs chopped green onion
3/4 c. Italian bread crumbs

Preheat oven to 350. Blend cream cheese and 2 Tbs butter until smooth. Add chicken, salt, pepper, milk, mushrooms and mix well. Separate crescent dough into 4 rectangles. Firmly press perforation in rectangle to seal. Spoon 1/2 c. meat mixture onto center of each rectangle. Pull 4 corners of dough to top center of meat mixture, twist slightly all sections at top. Brush top with melted butter and dip in bread crumbs. Bake on ungreased cookie sheet 20-25 minutes or until golden brown.
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Drunken Chicken



1 Whole roasting chicken with insides removed
Thyme
Rosemary
Garlic salt or Garlic powder
1 can beer
1 chicken roaster
1 pan to catch all the drippings to keep oven clean.
1/4 cup vegetable oil


Get a chicken roaster for your oven found at any walmart or grocery store. Clean and wash chicken thoroughly. Make sure insides are removed from chicken. Empty half of beer can down the drain (this is because we don't drink). Place beer can on the inside of chicken. Place on roaster and extra pan to catch all the drippings. Generously cover chicken with vegetable oil. Then sprinkle with thyme, rosemary, and garlic seasonings to desired amount. I use a lot of all 3 seasonings! If you need to use twine to keep chicken in place make sure you soak the twine first in water for about 1/2 hour to 1 hour. Cover loosely with foil and put in oven at 350 degrees for 2 to 3 hours depending on size of chicken. The last 30 minutes of cooking remove foil to get a good brown color on skin of chicken. Make sure you read the instructions on cooking time when you buy the chicken to ensure it is properly cooked. You can also check with a thermometer. Poultry should be read around 175 to 185 degrees on the thermometer when done. This is my family's favorite chicken dish!
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Aussie Chicken



4 skinless, boneless chicken breast halves- pounded to 1/2" thickness
2 tsp. seasoning salt
6 clices bacon, cut in half
1/2 cup prepared yellow mustard
1/2 cup honey
1/4 cup light corn syrup
1/4 cup mayonnaise
1 Tbs dried onion flakes
1 Tbs vegetable oil
1 cup sliced fresh mushrooms
2 cups shredded Colby/Monterey Jack Cheese
2 Tbs chopped fresh parsley

Rub the chicken breasts with the seasoning salt, cover and refrigerate for 30 min. Preheat oven to 350. Place bacon in large, deep skillet. Cook over medium high heat until crisp. Set aside. In a medium bowl, combine the mustard, honey, corn syrup, mayonnaise and dried onion flakes. Remove half of sauce, cover and refrigerate to serve later. Heat oil in large skillet over medium heat. Place the breasts in the skillet and saute for 3 to 5 minutes per side, or until browned. Remove from skillet and place the breasts into a 9x13 inch baking dish. Apply the honey mustard sauce to each breast, then layer each breast with musrooms and bacon. Sprinkle top with shredded cheese. Bake in oven for 15 minutes, or until cheese is melted and chicken juices run clear. Garnish with parsley and serve with the reserved honey mustard sauce.
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Chicken Pot Pie:



1 pkg. frozen peas and carrots (or any veggie mixture)
1/3 c margarine or butter
1/3 c all-purpose flour
1/3 c chopped onion
½ tsp salt
¼ tsp pepper
1 ¾ c chicken broth
2/3 c milk
2 ½ to 3 c cut-up cooked chicken
Pastry for 9 inch two crust pie (I use vinegar crust recipe)

Rinse frozen peas and carrots in cold water to separate; drain. Heat margarine in 2 qt. sauce pan over medium heat until melted. Stir in flour, onion, salt and pepper. Cook, stirring constantly, until mixture is bubbly; remove from heat. Stir in broth and milk. Heat to boiling, stirring constantly. Boil and stir 1 minute. Stir in chicken and veggies. Heat oven 425. Prepare pastry. Roll two thirds of pastry into 13” square. Ease into ungreased square pan, 9x9x2”. Pour chicken mixture into pastry-lined pan. Roll remaining pastry into 11” square. Cut out designs with cookie cutter. Place square over filling. Turn edges under and flute. Bake about 35 min or until golden brown.
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Chicken Rolled in Parmesan cheese:



8-10 pieces boneless chicken
1 c. Italian seasoned bread crumbs
1-2 tsp salt
2 tsp oregano
½ c. parmesan cheese
1 to 1 ½ cup mayonnaise
½ tsp pepper

Use thawed chicken. Mix dry ingredients together. Roll chicken in mayonnaise, and then roll in cheese mixture. Place chicken in shallow pan & bake at 350 for 20-30 min, or until chicken is cooked in middle when pierced with a knife. Very easy recipe. Using aluminum foil on bottom of pan before placing chicken pieces to bake eases clean-up of pan.
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Fettuccini Alfredo:



1 c. margarine
1 c. parmesan cheese
1 1/3 c sour cream or Heavy cream
2 egg yolk
1.5 tsp garlic powder or to taste
1.5 tbs. parsley flakes

Combine above ingredients. Cook fettuccini noodles according to pkg. directions. Serve over noodles. May add grilled chicken and mushrooms to sauce. Family favorite!

Nutrition Facts
Amount per serving Makes 8 Servings
Calories With Grilled Chicken and Mushrooms per serving:
384.5 kcal

Water 63.26 g
Carbohydrate* (5%) 5.53 g
Protein (10%) 9.58 g
Total Fat (84%) 36.86 g
Monounsaturated 10.15 g
Polyunsaturated 1.55 g
Saturated 22.81 g
Cholesterol 149.29 mg
Dietary Fiber 0.38 g
Alcohol (0%) 0 g

Vitamins
Vitamin A 1105.08 IU
Thiamin 0.04 mg
Riboflavin 0.18 mg
Niacin 0.32 mg
Pantothenic acid 1.01 mg
Vitamin B6 0.06 mg
Folate 16.86 mcg
Vitamin B12 0.54 mcg
Vitamin C 0.44 mg
Vitamin E 1.06 mg ATE

Minerals
Calcium 202.39 mg
Iron 0.49 mg
Magnesium 16.41 mg
Phosphorus 188.17 mg
Potassium 143.12 mg
Sodium 551.45 mg
Zinc 1.07 mg
Copper 0.23 mg

*

Note: USDA factors are used in calculating certain foods and do not necessarily follow the "4-4-9" method. Percentages may not always add up to 100.
Data source: USDA Nutrient Database, R17
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Spicy Ranch Chicken Wraps:

2 tsp chili powder
2 tsp. vegetable oil
1 ½ tsp ground cumin
½ tsp salt
1 ¼ lb skinned, boned chicken breasts cut into ½” strips
½ low-fat butter milk
¼ c. light mayonnaise
2 jalapeno peppers, seeded & diced or 1 can
2 tbsp fresh lime juice
2 Tbsp minced fresh parsley
2 garlic cloves, crushed
4-8” fat-free flour tortillas
3 c chopped romaine lettuce
1 1//3 c shopped seeded tomato

Combine first 5 ingredients in a heavy-duty zip-top bag. Add chicken, seal & shake to coat. Remove chicken from bag. Combine the buttermilk & the next 5 ingredients (buttermilk through garlic) in a small bowl, & stir well with a whisk. Place a large skillet over med-high heat until hot. Add chicken, & sauté 2 min. or until chicken is done. Add the buttermilk mixture; cover & cook 1 min. Remove from heat. Warm tortillas according to package directions. Spoon about ¾ c chicken mixture onto each tortillas & top each with ¾ c chopped lettuce & 1/3 c chopped tomatoes. Roll up wrap. Serves 4.
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Sour Cream Chicken Enchiladas



1 pkg. flour tortillas
2 cans cream of chicken soup
4 oz. can green chilies
1 lb cheddar cheese, grated & divided in half
3 chicken breasts or 2 cans of chicken
½ pt sour cream
1 bunch green onion, chopped

Cook & cube chicken. Mix cream of chicken soup, sour cream, green chilies. And then spread 3-4 tbsp of this mixture on bottom of 9x 13 pan. Add chicken & cheese to the soup mixture. Scoop approx ½ c. of the mixture into each tortilla, roll the tortilla and place in pan. When all tortillas are filled 7 inch pan. Cover with remaining mixture and sprinkle with remaining cheese top with green onions. Bake at 350 for 30 minutes or until cheese is bubbling in middle of pan.
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Chicken Broccoli Casserole:



4 chicken breasts, cooked & cubed
3 pkgs. (10 oz) frozen broccoli, cooked or 2 lbs fresh
1 can cream of mushroom soup
½ cup milk
¼ c. mayonnaise
¼ cup ranch dressing
1 c grated cheese
2 tsp lemon juice
½ c. buttered crumbs


Arrange broccoli in pan, lay broken chicken pieces on top. Pour sauce with remaining ingredients over broccoli & chicken. Sprinkle with cheese and crumbs on top. Cover with foil & bake at 350 for 1 hour. Remove foil last 20 minutes.
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