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Healthy Recipes

Main Dish Chicken and Turkey Recipes

 
 
BAKED CHICKEN NUGGETS
4 Servings, about 3 ounces each
Chicken thighs, boneless, skinless 1-1/2 pounds
Ready-to-eat cereal, cornflakes, crumbs 1 cup
Paprika 1 teaspoon
Italian herb seasoning 1/2 teaspoon
Garlic powder 1/4 teaspoon
Onion powder 1/4 teaspoon
PREPARATION TIME: 15 MINUTES


COOKING TIME OVEN: 25 MINUTES


MICROWAVE COOKING TIME: 6 TO 8 MINUTES

1. Remove skin and bone; cut thighs into bite-sized pieces.

2. Place cornflakes in plastic bag and crush by using a rolling pin.

3. Add remaining ingredients to crushed cornflakes. Close bag tightly and shake until blended.

4. Add a few chicken pieces at a time to crumb mixture. Shake to coat evenly.

  CONVENTIONAL METHOD

1. Preheat oven to 400 F. Lightly grease a cooking sheet.

2. Place chicken pieces on cooking sheet so they are not touching.

3. Bake until golden brown, about 12 to 14 minutes.

MICROWAVE METHOD:

1. Lightly grease an 8 by 12 inch baking dish.

2. Place chicken pieces on baking dish so they are not touching. Cover with waxed paper and cook on high.

3. Rotate chicken every 2 to 3 minutes. Cook until tender, about 6 to 8 minutes.

Note: To remove bone from chicken thighs:

1. Place chicken on cutting board. Remove skin from thighs.

2. Turn chicken thighs over.

3. Cut around bone and remove it.

PER SERVING:
Calories 175
Total fat 8 grams
Saturated fat 2 grams
Cholesterol 67 milligrams
Sodium 127 milligrams
CHICKEN AND VEGETABLES
4 Servings, about 1 cup each
Margarine 1-1/2 tablespoons
Garlic powder 1 teaspoon
Chicken thighs, boneless, skinless 1 pounds + 4 ounces
Cut green beans, frozen 10-ounce package
Pepper 1/4 teaspoon
PREPARATION TIME: 6 MINUTES
COOKING TIME: 25 MINUTES

1. Melt margarine in heavy skillet. Add garlic and onions; stir until blended. Cook over medium heat, until tender, about 5 minutes. Remove from skillet.

2. Place chicken in the skillet. Cook over medium heat, until chicken is thoroughly done and no longer pink in color, about 12 minutes. Remove chicken from skillet; keep warm.

  3. Place frozen green beans, pepper, and cooked onions in same skillet. Cover and cook over medium-low heat until beans are tender, about 5 minutes.

4. Add chicken to vegetable mixture. Continue cooking, stirring occasionally, until heated through, about 3 minutes.

Note: To remove bone from chicken thighs:

1. Place chicken on cutting board. Remove skin from thighs.

2. Turn chicken thighs over.

3. Cut around bone and remove it.

PER SERVING:
Calories 190
Total fat 11 grams
Saturated fat 3 grams
Cholesterol 57 milligrams
Sodium 109 milligrams
OVEN CRISPY CHICKEN
4 Servings, about 4 ounces each
Broiler fryer chicken, cut up 1-1/2 pounds
Whole milk 1 /4 cup
Flour 1/2 cup
Paprika 1 teaspoon
Pepper 1/2 teaspoon
Ready-to-eat flake cereal, slightly crushed 1 cup
Vegetable oil 4 tablespoons
PREPARATION TIME: 15 MINUTES
COOKING TIME: 30 MINUTES

1. Remove skin and all visible fat from chicken. Place milk in large bowl. Add chicken pieces; turn to coat.

2. Combine flour, paprika, and pepper on a plate.

  3. Lift chicken pieces from milk and reserve milk. Coat chicken thoroughly with seasoned flour and place on a wire rack until all pieces have been coated. Redip chicken pieces into reserved milk.

4. Place crushed cereal on plate. Place chicken pieces on crushed cereal. Using 2 forks, turn chicken pieces in crushed cereal to coat.

5. Place chicken on a foil-lined baking tray; drizzle oil over chicken.

6. Bake at 400 F, for 15 minutes. Turn chicken pieces over; continue to bake until chicken is thoroughly cooked and crust is crisp, about 15 more minutes.

PER SERVING:
Calories 350
Total fat 15 grams
Saturated fat 4 grams
Cholesterol 93 milligrams
Sodium 503 milligrams
TURKEY-CABBAGE CASSEROLE
4 Servings, about 2 cups each
Cabbage, shredded 1 cup
Ground turkey 1 pound
Onion, chopped 1/2 cup
White rice, uncooked 1 cup
Tomato sauce 2 cups
Garlic powder 1/2 teaspoon
Ground oregano 1/2 teaspoon


 

PREPARATION TIME: 10 MINUTES
COOKING TIME: 60 MINUTES

  1. Place shredded cabbage in a lightly greased 2-quart casserole dish.

2. In skillet cook turkey until browned and no longer pink in color. Add chopped onions; stir occasionally and cook 3 minutes. Add uncooked rice to cooked turkey.

3. Place turkey-rice mixture over cabbage in casserole dish.

4. Combine tomato sauce, garlic, and oregano. Pour over cooked turkey.

5. Cover and bake at 350 F, about 1 hour.

PER SERVING:
Calories 380
Total fat 11 grams
Saturated fat 3 grams
Cholesterol 77 milligrams
Sodium 829 milligrams
TURKEY CHILI
4 Servings, about 1-1/2 cups each
Ground turkey 1 pound
Onion, minced 3/4 cup
Water 3 cups
Garlic powder 1/2 teaspoon
Chili powder 1 tablespoon
Dry parsely flakes 1 tablespoon
Paprika 1 teaspoon
Dry mustard 2 teaspoons
Canned red kidney beans, drained 1 15-1/2 ounce can
Tomato paste 1 6-ounce can
Pearl barley 1/2 cup
Cheddar cheese, shredded 3/4 cup
PREPARATION TIME: 30 MINUTES
 

COOKING TIME: 70 MINUTES

  1. In large sauce pan, cook turkey and onions in margarine until turkey is browned and no longer pink in color, about 9 minutes. Drain; return turkey and onions to pan.

2. Add remaining ingredients except the cheese to turkey mixture; bring to boil, stirring frequently. Cover, reduce heat, and simmer 30 minutes, stirring occasionally.

3. Uncover and simmer 30 minutes, stirring occasionally.

4. Serve over cooked macaroni.

5. Sprinkle 3 tablespoons of cheese over each serving of chili.

PER SERVING:
Calories 540
Total fat 26 grams
Saturated fat 9 grams
Cholesterol 104 milligrams
Sodium 579 milligrams
TURKEY STIRFRY
4 Servings, about 1/2 cup each
Chicken bouillon cube 1
Hot water 1/2 cup
Soy sauce 2 tablespoon
Cornstarch 1 tablespoon
Vegetable oil 2 tablespoons
Garlic powder 1/2 teaspoon
Turkey, cubed 1 pound
Carrots, thinly sliced 1-3/4 cups
Zucchini, sliced 1 cup
Onions. thinly sliced 1/2 cup
Hot water 1/4 cup
PREPARATION TIME: 15 MINUTES
 

COOKING TIME: 10 MINUTES

  1. Combine chicken bouillon cube and hot water to make broth; stir until dissolved.

2. Combine broth, soy sauce, and cornstarch in small bowl. Set aside.

3. Heat oil in skillet over high heat. Add garlic and turkey. Cook, stirring, until turkey is thoroughly cooked and no longer pink in color.

4. Add carrots, zucchini , onion, and water to cooked turkey. Cover and cook, stirring occasionally, until vegetables are tender-crisp, about 5 minutes. Uncover, bring turkey mixture to boil. Cook until almost all liquid has evaporated.

5. Stir in cornstarch mixture. Bring to boil, stirring constantly until thickened.

Note: Serve over steamed rice.

PER SERVING:
Calories 195
Total fat 9 grams
Saturated fat 2 grams
Cholesterol 44 milligrams
Sodium 506 milligrams
TURKEY PATTIES
4 Servings, 1 patty each
Ground turkey 1 pound + 4 ounces
Bread crumbs 1 cup
Egg 1
Green onions, chopped 1/4 cup
Prepared mustard 1 tablespoon
Margarine 1-1/2 tablespoons
Chicken broth 1/2 cup

PREPARATION TIME: 15 MINUTES
 

COOKING TIME: 10 MINUTES

  1. Mix ground turkey, bread crumbs, egg, onions, and mustard in large bowl. Shape into 4 patties, about 1/2 inch thick.

2. Melt margarine in large skillet over low heat. Add patties and cook, turning once to brown other side. Cook until golden brown outside and white inside, about 10 minutes. Remove from skillet and place onto plate.

3. Add chicken broth to skillet, and boil over high heat until slightly thickened, about 1 to 2 minutes. Pour sauce over patties.

4. Serve on buns.

PER SERVING:
Calories 305
Total fat 18 grams
Saturated fat 5 grams
Cholesterol 149 milligrams
Sodium 636 milligrams
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