Another grouping of low-fat chicken recipes I discovered some 37 years ago when I was preparing to be a mom… again. This was the pre-Internet era, and while I saved the recipes, for the life of me I cannot remember the source.
IDD CHICKEN AND MUSHROOMS
- 4 chicken breasts, skinned Garlic salt and pepper
- 8 med. mushrooms, sliced
- 2-3 garlic cloves, minced or mashed 2-3 shallots, chopped 2!_
- 1 med. onion, chopped l T. chopped parsley
- lemon juice
1/2 c. dry white table wine season skinned chicken breasts with salt and pepper. Brown chicken in a non-stick pan. Sprinkle mushrooms, shallots or onion garlic and parsley over the chicken. Peel the tomato; squee;e out the seeds; chop the pulp; add to.chicken along with lemon juice. Simmer for 5 mins. Pour in white wine, cover and simmer until chicken is tender, about l hr. on low sodium diets all salts should be replaced with either powders (e.g. garlic powder, onion powder) or salt substitutes. Serves 4.
IDD DIJON CHICKEN
- 2 whole chicken breasts, skinned & halved 1/2 c. Dijon mustard
- 1/4 c. imitation mayonnaise l cup, Corn Flake Crumbs
- 1/2 c. grated parmesan cheese
Blend mustard and mayonnaise. Coat skinned chicken lightly. Roll in Corn Flake Crumbs, Cover with parmesan cheese. Bring heat at 325° l hr, (Dieter’s portion= l tsp, parmesan cheese)
On low sodium diets soy sauce, teriyaki sauce, Worcestershire sauce, bouillon, lemon-pepper marinade and regular mustard are not allowed. There are low sodium substitutes available at Health Food Stores and in the Health Food Section of your market
IDD CHICKEN MOZZARELLA BAKE
- 4 chicken breasts, skinned
- l (l lb.) can stewed tomatoes l cup. dry white wine
- l cup converted rice
- l envelope dry onion soup mix
- 1/4 tsp. pepper
- l cup shredded mozzarella cheese
Brown skinned chicken in non-stick pan turning to brown evenly on all sides. Remove from skillet and keep warm. Drain off excess fat. Drain tomatoes and reserve juice. Combine juice and wine. Add water to make 2 c. liquid. Pour liquid into skillet. Add tomatoes, rice, onion soup mix and pepper. Stir. Bring to boil. Place chicken pieces on top and cover. Bake at 325° 45 mins. Uncover. Sprinkle cheese over top. Return to oven. Bake, un covered until chicken is tender and cheese is melted, about 15 mins. Designated portion of chicken with 1 T. cheese on dieter’s portion and 1/2 c. rice mixture.
Diane Israel is a Chicago native who has an unmistakable passion for the culinary arts. Many of her recipes have been passed down from generations through her Jewish heritage. She can be reached at Diane@DianeIsraelChicagoRecipes.com