MONTEGO BAY CHICKEN
You don't need high-fat ingredients to make this grilled chicken taste good. The marinade both flavors and tenderizes the meat. -Julie De Matteo, Clementon, New Jersey
Provided by Taste of Home
Categories Dinner
Time 15m
Yield 4 servings.
Number Of Ingredients 8
Steps:
- In a large resealable plastic bag, combine the soy sauce, juice, sugar, garlic, hot pepper sauce, extract and ginger; add chicken. Seal bag and turn to coat; refrigerate for at least 2 hours., Drain and discard marinade. Moisten a paper towel with cooking oil; using long-handled tongs, lightly coat the grill rack. Grill chicken, uncovered, over medium heat or broil 4 in. from the heat for 5-8 minutes on each side or until a thermometer reads 170°.
Nutrition Facts : Calories 134 calories, Fat 3g fat (1g saturated fat), Cholesterol 63mg cholesterol, Sodium 207mg sodium, Carbohydrate 2g carbohydrate (2g sugars, Fiber 0 fiber), Protein 23g protein. Diabetic Exchanges
MONTEGO BAY CHICKEN (LOW FAT)
You don't need high-fat ingredients to make this Jamaican-style grilled chicken taste good. The marinade both flavors and tenderizes the meat. From the April/May 2003 Taste of Home Light & Tasty magazine. Time does not include marinade time.
Provided by Crafty Lady 13
Categories Chicken Breast
Time 21m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- In a large resealable plastic bag, combine the first seven ingredients; add the chicken. Seal bag and turn to coat; refrigerate for at least 2 hours.
- Drain and discard marinade. Coat grill rack with nonstick cooking spray before starting the grill. Grill chicken, uncovered, over indirect medium heat for 6-9 minutes on each side or until juices run clear.
LOW FAT CHICKEN ENCHILADAS WITH HIGH FAT TASTE.
I came up with this tonight to see if I can enjoy enchilada's while trying to cut fats. It turned out to be delicious and did not taste low fat at all :) Easy tripled or doubled
Provided by MarraMamba
Categories Chicken
Time 55m
Yield 3-4 enchiladas
Number Of Ingredients 11
Steps:
- Make salsa if you are using home made.
- Preheat oven to 375 degrees.
- Combine cream cheese, sour cream, onions, cumin, cilantro, jalapeno and green chilis.
- Fold in cooked chicken.
- In a small baking dish (I have a perfect one for 3 enchiladas) layer the bottom with salsa.
- Warm the wraps in the microwave and layer 1/4 to 1/3 cup of chicken mixture on each, wrap and place seam side down in dish.
- Cover with more salsa and bake a half hour until heated through. Sprinkle with 2 tbs of cheddar cheese and place back in the oven until bubbling.
- Serve with extra salsa and sour cream if desired.
Nutrition Facts : Calories 230.5, Fat 9.8, SaturatedFat 4.3, Cholesterol 45.3, Sodium 372.9, Carbohydrate 20, Fiber 1.4, Sugar 2.4, Protein 15.1
GRILLED CHICKEN AND PLANTAINS, JAMAICAN-STYLE
Make and share this Grilled Chicken and Plantains, Jamaican-Style recipe from Food.com.
Provided by DailyInspiration
Categories Lunch/Snacks
Time 30m
Yield 4 serving(s)
Number Of Ingredients 11
Steps:
- Brush grill with oil. Prepare grill to medium heat. Puree molasses and next 7 ingredients in a blender until smooth. Season with salt and freshly ground black pepper. Spoon 1/4 cup sauce into a pie plate. Add chicken and turn to coat. Marinate for 15 minutes.
- Brush plantains with oil and sprinkle with salt and pepper. Grill plantains and chicken (skin side down), for 8 minutes. Turn chicken and plantains over. Grill until chicken is cooked through approximately 8 minutes (for chicken) and 4 minutes for plantains. Serve chicken and plantains and drizzle with remaining sauce.
VERY SIMPLE OVEN FRIED CHICKEN -- LOW FAT
About as simple as it gets with less calories!!. Good hot or cold, great for picnics. (I was surprised I couldn't find this already posted!)
Provided by Derf2440
Categories Chicken
Time 50m
Yield 2 serving(s)
Number Of Ingredients 5
Steps:
- Preheat oven to 400 degrees Fahrenheit.
- Sprinkle salt and pepper over both sides of chicken.
- Spray chicken all over with veggies spray.
- Sprinkle all over with paprika.
- Fit a rack into a roasting pan; spray with veggie spray.
- Place chicken bone side down on roaster rack.
- Roast for approximately 45 minutes or until juices run clear.
Nutrition Facts : Calories 138.5, Fat 3.2, SaturatedFat 0.7, Cholesterol 75.5, Sodium 719.1, Carbohydrate 0.8, Fiber 0.5, Sugar 0.1, Protein 25.2
MONTEGO BAY CHICKEN
A recipe from Bootcamp Buddies. A WW forum - www.healthdiscovery.net Prep time includes marinating time.
Provided by LARavenscroft
Categories Chicken Breast
Time 2h25m
Yield 4 serving(s)
Number Of Ingredients 8
Steps:
- Combine all ingredients except chicken in a small bowl.
- Pour over chicken and marinate at least two hours or overnight.
- Grill.
OVEN RANCH CHICKEN (LOW-FAT)
This is a wonderful recipe that my children love. I love it too because it's only 4 points per breast if you're living a lifestyle that requires you to assign points to your food. Pair this up with cole slaw and baked beans... yummy!!!
Provided by Bella Donna
Categories Meat
Time 40m
Yield 4 serving(s)
Number Of Ingredients 4
Steps:
- Heat oven to 375 degrees F.
- Spray cookie sheet with non-stick spray.
- In shallow dish combine bread crumbe & dressing mix (I use my food processor to mix them together because I usually make my own bread crumbs with toast - viola! the bread is already in there!).
- Dip chicken in sounr cream, then crumb mixture.
- Place on cookie sheet, spray chicken with cooking spray (if desired).
- Discard any remaining bread crumbs & sour cream.
- Bake at 375 for 30-35 minutes or until chicken is fork tender and juices run clear.
Nutrition Facts : Calories 191.4, Fat 4, SaturatedFat 1.8, Cholesterol 75.1, Sodium 156.1, Carbohydrate 7.8, Fiber 0.4, Sugar 0.6, Protein 29.1
LOW FAT BAY SHRIMP AND SWISS OMELET
Make and share this Low Fat Bay Shrimp and Swiss Omelet recipe from Food.com.
Provided by Darrinw2001
Categories Breakfast
Time 12m
Yield 1 serving(s)
Number Of Ingredients 7
Steps:
- add eggs and milk in small bowl and beat well.
- add 1 tsp of oil to small egg pan and heat on medium heat.
- add scallions and shimp to pan and cook for 3 minutes. Remove shimp and scallions to small bowl.
- reheat pan and add 1 tsp oil, add eggs and cook into omelet. add shimp to on side of eggs and top with cheese.
- Fold omelet onto plate and serve with whole wheat toast.
Nutrition Facts : Calories 264.6, Fat 15.6, SaturatedFat 3.8, Cholesterol 221.6, Sodium 317.9, Carbohydrate 3.8, Fiber 0.3, Sugar 1.7, Protein 25.8
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