Tag Archives: Skinless Chicken Breasts

Pan Seared Chicken Napolitano

Want rich, comfort food that will not make you feel guilty?  Thy this quick and easy an seared dish. It takes 30 minutes to make and only uses one pan. But don’t let that fool you:  the rich, meaty tomatoes and fresh garlic flavor the chicken as in Napoli and pack a quite satisfying punch.

Serve over a bed  whole wheat pasta for a wholesome treat. Serve over roasted potatoes or brown rice for a gluten- free version of this meal. Enjoy!

Ingredients: (for 2)

2 boneless, skinless chicken breasts
1 large paste tomato, or 2 Roma tomatoes coarsely chopped
1 large garlic clove, minced
3 Tbls olive oil
1 Tbls red chile oil
2 Tbls balsamic vinegar

In a large sauté pan, heat the oils and the vinegar. Add the chicken breasts and sear on each side till almost cooked (about 2 minutes per side). Turn the heat off and add the garlic, stir and let cook for 30 seconds add the tomatoes. Stir to coat the chicken well and serve immediately.

This dish serves well atop of Fettuccini Alfredo.

*Cooking Tip: You can use frozen chicken tenderloins for this recipe.

Chicken Florentine (for 2)

Have a taste of Italy and fell good about it  ! HOW? By combining low fat chicken breast with super food spinach.  This is a healthy, low fat and low carb recipe, excellent for your new year resolution to eat better!
Use fresh or chopped frozen spinach for a shortcut, just make sure not to overcook. 

2 boneless skinless chicken breasts, pounded to a thickness of 1/2 inch
2 cups fresh spinach
1/2 onion chopped
1 cup diced Roma tomatoes
1 tsp basil
2 Tbls olive oil
salt & pepper to taste
4 Tbls grated parmesan cheese

In a sauté pan heat the olive oil and brown the onions, salt and pepper the chicken breasts and add to the onions let them brown. Incorporate the chopped tomatoes and the basil. Let cook on medium heat for 25 minutes, slightly stirring to avoid sticking. Meanwhile, blanch the spinach in hot water for 3 minutes and place on the serving dish. drizzle with olive oil and place the chicken with the tomatoes on top. Sprinkle with the parmesan and serve. Up to this point this is a low-carb recipe.

You may also place on a bed of whole wheat linguini if desired. Enjoy!!

Shiitake Mushroom Chicken


Asian food with NO SOY? Yes, it’s possible to have a lovely dish without the fish and the soy! The shiitake mushrooms  give lovely texture and  flavor.  Good enough to ring in the Chinese New Year!

Ingredients: (for 4 servings)

4 boneless, skinless chicken breasts, cut to bite size pieces
8 oz fresh shiitake mushrooms or 12 dried mushrooms, (soaked for 45 min and drained) with stems removed
2 cups mixed chopped vegetables of your choice
1/2 cup white wine
4 tablespoons of vegetable oil

Heat a large sauté pan or wok, add the oil and add the chicken, let cook, add the white wine and the mushrooms, stirring constantly. Add the vegetables and let cook till they are crisp . Caution: if you continue to cook, they will turn soggy!

Serve over white rice or Chinese noodles. Happy New Year and Enjoy!

Thai Style Coconut Chicken

Soy free , peanut free and fish free Thai food? How can this be?  We used coconut milk and lemongrass  to flavor this exotic and sumptuous dish. If carbs is not the issues, serve on a bed of rice or noodles and serve with sweet wine.

Ingredients: (for 4 servings)

4 boneless, skinless chicken breasts, cubed
2 zucchini, sliced in wedges
1 medium onion, sliced
2 cloves of garlic, sliced
1 can of coconut milk
2 Tbls chopped fresh lemongrass
4 tablespoons of canola oil
hot chili oil to taste ( make sure it’s soy free)

Salt and pepper the chicken cubes, and let stand at room temperature for ten minutes ( or while you are preparing the other ingredients) . In large sauté pan or a wok, heat 2 Tbls of the oil, add the chicken and stir fry till no longer pink. Then add the garlic and cook for 30 seconds.   Remove the mixture from the pan and set aside covered.

Heat the remaining oil and add the zucchini and the onions, stir fry till they are cooked ( about 2 minutes) . They should be crispy yet tender. Remove from pan and set aside.
Place pan back on the heat, put coconut milk, lemongrass and hot chili oil. Let it warm till it bubbles slightly, incorporate the chicken, stir well, then add the zucchini.
Serve immediately, if not following low-carb, serve on a bed of rice with sweet wine.

Key Lime Chicken


Fell like going to the tropics and eating something figure-friendly? Try this delicious key-lime chicken. It’s low-fat, low carb and high flavor!

Tangy key lime infuses this tropical dish that is best enjoyed with mixed greens salad and a fresh white wine. Use a regular lime if you can’t find key limes

Ingredients:( for 2)

2 boneless, skinless chicken breasts
1 Roma tomato, chopped
3 Tbls olive oil
1/2 cup chopped green onions
the juice of 2 Key limes or one regular lime
 salt & pepper to taste

Salt and pepper the chicken breasts, set aside till they reach room temperature.
In a large sauté pan, heat the oil till almost smoky. Add the chicken breasts and sear on each side till almost cooked (about 2 minutes per side). Add the green onions and the lime juice. Turn the heat off ,cover and let cook for 30 seconds,. The chicken should be golden brown but moist. Add the tomatoes. Stir to coat the chicken well and serve immediately.