Toasty Persian Chicken Balls

This is a great, small enough for the calorie-counter and hearty enough for the hungry bears. Ilike to keep a supply at the ready in the freezer. Unexpected company always marvels as how I whip them up so fast.

1 cup cooked chicken boned

1 teaspoons chopped parsley

2 teaspoon oat bran

2 teaspoons minced onion

1 tablspoon curry powder prepared mustard

1 egg, slightly beaten

2 teaspoons sesame seeds

In a chopping bowl or food processor. Chop the chicken fine. Add the parsley, oat bran, onion, and curry powder, and process to blend the ingredients.

Add only enough musytard to make a moist paste. Shape into small balls, the size of a hickory nut, roll in the egg and then in the sesame seeds. Freeze or refregeratior for 1 hour or longer. Toast in a 450 (fahrenheit degrees) oven for 10 to 15 minutes.

Yield: Approximately 36 toasties.

Each toasty provides: 10 cal, 1 g pro, hardly a trace of fat, 2 mg chol, 8 mg sodium.

Exotic Flavored Pineapple Chicken

We call this “chicken that went to college.” It's so easy toi put together for an impromptu meal for hungry teenagers, and its gets its marvelous, exotic flavor from incongrous ingredients that can be found in practically every pantry.

6 chicken legs (thighs and drumsticks) or 2 fryers, disjointed

1 cup ketchup (perferably homemade, see Index)

1 can (20 ouncess) crushed pineapple, drained

2 cloves garlic, minced

½ teaspoon ground ginger

½ reaspoon dry mustard

1 teaspoon herbal sesoning

1 cup freshly brewed decaffeinated coffee

Place the chicken in a baking dish or roasting pan. Set aside. Combine all the remaining ingredients in a bowl. Pour this mixturte over then chicken.

At this pint you can cover the pan and allow it to marinate overnight in the refregerator, or you can place the pan in a 350 (fahreheit degrees) oven and bake for about an hour or until tender, basting frequently ith the delicious sauce.

Yield: 6 servings

Each serving provides: 230 cal, 28 g pro, 2 sat fat, 4 g unsat fat, 75 mg chol, 75 mg sodium

Chicken with Prunes

Prunes, the wrinkled plums that have won a reputation as a “morning regular,” contribute fiber, lots of immunity-building vitamins A, and a regulargold mine of magnesium, iron, and potassium.

1 3 ½ – to pound chicken, whole or cut up

2 tablespoons cumin

1 teaspoons Hungarian paprika

1 clove garlic, minced

½ teaspoon freshly ground pepper

1 cup seedless prunes

2 cups water

1 onion, sliced

Wiped the chicken dry paper towels and place in heavy casserole or roasting pan. Sprinkle with the cumin, paprika, garlic, and pepper. Allow to sit for 20 minutes so the spices can penetrate. Meanwhile, soak the prunes in the water.

Preheat the oven the 350 (fahrenheit degrees)

Arrange onion slices over and around the chicken. Add the prunes with the soak water. Cover and cok for 1 hour until the meat is tender and the juices run clear.

Yield: 4 servings

Each serving provides: 235 cal, 28 g pro, 1 g sat fat, 2.3 g unsat fat, 70 mg chol, 57 mg sodium.

Chicken with Wheat and Oat Bran Dumplings

Follow the price for Pennsyvania Dutch chicken pot pie. Instead of topping it with pasta for the last 20 minutes of cokking, top it with these luscious dumplings and enjoy a high-fiber alternative.

1 cup whole ehaet flour

¼ cup oat bran

2 teaspoons baking powder

2 tablespoons chopped fresh parsley

2/3cup chicken broth

In a small bowl, combine the flour, oat bran, abking powder, and parsly. Gradually add the chicken broth, and stir to blend. Drop heaping tablespoons of dough into the simmering pot of soup or stew. Cover the pot and simmer for 15 to 20 minutes or until the dumplings are soft and mushy on the outside and breadlike on the inside.

Yield: About 8 large dumplings.

Each dumpling provides: 54 cal, 2 g pro, just a trace of fat, no cho,l, about 25 nmg sodium.

Bulgar-Sprouts Pilaf with Almonds

A lovely marriage of flavors and textures. Almonds provide a touch of elegance as well as several B vitamins, calcium,iron, and magnesium. Bean sprouts provide a taste of spring, fantastic nutrients, and fiber. When paired with a grain like bulgur, they greatly enhance the quality of the protein.

1 cup bulgur

1 cup fresh mushroom, sliced

1 tablespoon olive, peanut, or canola oil

3 cups vegetable or chicken broth

2 medium carrots, shredde

1/2 teaspoon vegetable seasoner

1 1/2 cups mung bean or alfalfa sprouts

1/2 large green or red pepper, chopped

1/2 cup chopped almonds

In a large casserole, saute the bulgur and mushrooms in the oil for 5 minutes or until lightly browned. Stir in the broth, carrots, and seasoning. Bring to a boil. Cover and place in a preheated 350 ( fahrenheit degrees) oven for 20 minutes or until the broth is absorbed, stirring ocassionally. Add the sprouts and pepper. Return to the oven for 5 more minutes , then add the almonds.

Each serving provides: 163 cal, 7.2 g pro, 1 g sat fat, 11 g unsat fat, no chol 417 mg sodium.

Lime and Garlic Chicken

This low-calorie delight is always favorite at our house. If you don't have chicken breast on hand, substitute legs, drumsticks, or a cut-up broiler-fryer. Serve with a bulgur-sprouts pilaf (the recipe follows).

1/4 cup lime juice

1/2 cup reduced-sodium soy sauce

1/2 teaspoon ground mustard

1/2 teaspoon ground pepper

1 tablespoon Worcestershire sauce

2 chicken breast, halved, boned and skinned

Mix together all the ingredients except the chicken. POur the sauce over the chicken. Cover and marinate in the refrigerator for at least 30 minutes. Spray a skillet with nonstick cooking spary. Add the chicken and cook for 6 minutes on each side. Test for doneness. It should be opaque all the way through.

Yield: 4 servings

Each serving provides: 130 cal, 25 g pro, 1.5 g fat, 75.5 mg chol, 489 mg sodium.

Chicken Saute with Eggplant and Peanuts

Out of Africa with a zingy flavor. Great with brown rice or kasha.

1 tablespoon olive, peanut, or canola oil

1 table spoon chicken fat

1 chicken, about 3 pounds, cut into 8 piece

1 large onion, diced

3 cloves garlic, minced

2 medium-size eggplant, cut into 1-inch cubes

1 tablespoon whole wheat flour

1 1/2 cups chicken stock

1/2 cup dry white wine

1/2 cup shelled unsalted peanuts

3 bay leaves 1/8 teaspoon cayenne pepper

1/2 teaspoon dried thyme

1/4 teaspoon dried sage

1/4 teaspoon dried ginger

1/4 teaspoon freshly ground pepper

In a large skillet heat oil and chicken fat. Add the chicken pieces. Brown on both sides. Add te onion, garlic, and eggplants. Saute for 3 minutes. Dust with the flour. Add the chicken stock and wine.Bring to a boil, then reduce the heat to medium. Add the remaining ingredients. Cover the skills and cook for about 45 minutes or until the chicken is tender.

Remove the chicken to a serving platter. Remove the bay leaves. POur the sauce with the peanuts over the chicken and serve.

Yield: 6 servings

Each serving provides: 196 cal, 20 g pro, 1 g sat fat, 2.2 g unssat4 fat4`, 854` mg4 chol, 329 mg sodium,

Crunchy Chicken Cutlets: A Romantic Dinner For Two

A smart alternative to costly veal cutlets, with added heart-healthy fiber. Serve with baked sweet potatoes and cranberry chutney.

1 Chicken breast, boned, cut in half and skinned (reserved the skin and bones for stock or rendering)

1 egg

2 tablespoons water pinch of cayenne pepper

2 tablespoons oat bran

2 tablespoons crushed shredded wheat or wheat germ

1 tablespoon olive, peanut, or canola oil

1 tablespoon chicken fat juice of 1 lemon

2 table spoons chopped parsley

Flatten the cutlets by pounding with a mallet or a heavy skillet until about 1/2 - inch thick.

Beat the egg with the water and the cayenne pepper. On a piece of waxed paper, combined the oat bran and crushed shredded wheat or wheat germ.

Dip the cutlets into the egg mixture, then coat with the oat bran-wheat mixture.

In a large skillet, heat the oil and chicken fat. Add the chicken cutlets and saute for about 3 minutes on each side,or until the meat is no longer pink all the way through. Test by cutting into them.

Transfer to a serving platter and keep warm. Pour the lemon juice into the skillet and cook over high heat for about 1 minute, stirring constantly. Stir in the parsley. Pour the sauce over the chicken and serve.

Yield: 2 servings

Each serving prvides: 331 cal, 29 g pro, 2.58 g sat fat, 3.86 g unsat fat, 200 mg chol, 203 mg sodium

Quickie Chicken Salad – Italian Style

A very popular, easy-to-assemble salad; great for a casual brunch or buffet.\

3 cups cooked chicken, cut in bite-size chunks

1 cup chopped celery

1 (6-ounce) jar marinated artichoke hearts, drained

½ cup pitter ripe olives, drained and sliced

1 can (8 ounce) water chesnuts, drained and sliced

½ cup Italian dresssing dark green lettuce leavse tomato wedges

Combine all the ingredients except the lettuce leaves and tomato wedges.

Chill. Serve in a bowl lined with the lettuce leaves. Garnish with the tomato wedges.

Yeild: 6 servings

Each serving provides: 174 cal, 28 g pro, 11 g unsat fat, 50 mg chol.

BY:Jane Kinderlehrer

Chicken Pasta Salad

Pasta with its complex with carbohydrates marries very well wit high-protein chicken, making this salad a satisfying, nutritious meal in itself. Delightful served on the patio when warm breezes are blowing.

1 cups reduced-calorie mayonnaise or salad dreesing

2 tablespoons chicken broth

½ teaspoon dried crushed thyme

½ teaspoon dill weed

1 teaspoon Dijon mustard

1 teaspoon herbal seasoning

2 cups cook chicken , cut in bite-size chunks

1 cup corkscrew noodle, cooked and drained (about 2 cups cooked)

2 tablespoons oat bran

2 scallions, chopped

1 cup chooped tomato

1 cup green pepper, cut in chunks darks green lettuce leaves

Combined the salad dressing, chicken broth, thyme, dill, mustard, and herbal seasoning. Mix well. Add the remaining ingredients except the lettuce leaves. Mix to combine the ingredients. Chill several hours before serving. Serve on the lettuce leaves.

Yield: 4 servings

Each serving provides: 227 cal, 24 g pro, 1 g sat fat, 2 g unsat fat, 46 mg chol.

BY:Jane Kinderlehrer

Waldorf Chicken Salad

This perennial favorite, moistened with tofu mayonnaise, features tart apples and sweet grapes – a very tasty combo that provides both vitamin C and fiber.

2 cups cooked chicken, cut in bite-size pieces

1 large Granny Smith apple, unpeeled

2 stalks celery, sliced diagonally

1 small green or red peeper, diced

½ small onion, diced

1 cup seedless red or green grapes, cut in halves

½ cup walnuts, coarsely

1 cup raisins

2/3 cup soft tofu or plain yogurt

1/8 teaspoon ground nutmeg (optional) dark green lettuce leaves

In a glass bowl, combine the chicken, apple, celery, peeper, onion, grapes, and half of the walnuts.

In a small bowl, beat with a fork the orange juice, yogurt or tofu, and nutmeg well blended. Pour over the chicken mixture and mix well. Garnish wit the remaining walnuts. Serve on the lettuce leaves.

Yield: 4 servings.

Each serving provides: 330 cal, 28 g pr, 1 g sat fat, 11.5 g unsat fat, 46 mg chol.

BY:Jane Kinderlehrer

Tropical Chicken Salad

Tropical Chicken SaladA Lovely medley of fruits and nuts makes this salad a melody of delightful flavors and textures.

2 cups cooked chicken, cut in bite-size pieces

1 cup diced celery

1 20-ounce can pineapple chunks, drained (retain juice)

2 oranges, peeled and sectioned

½ cup chopped pecans, lightly roasted

1 cup seedless grapes

4 tablespoons reduced-calorie mayonnaise combined with 4 tablespoons of the retained pineapple juice romaine lettuce leaves

Combined all ingredients except lettuce in a glass serving bowl. Serve on the lettuce leaves.

Yield: 6 servings

Each serving provides:220 cal, 16 g pro, 1.2 g sat fat, 7.2 g unsat fat, 46 mg chol.

BY:Jane Kinderlehrer