CHICKEN - Extension Winnebago County

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Baked Lemon ChickenMakes: 5 servingsCook Time: 30 minutesLemon, onions, and thyme decorate this oven-baked chicken.Ingredients3 1/2 pounds chicken (skinned and cut into 10 pieces)1/4 teaspoon salt1/4 teaspoon pepper1 1/2 cloves of garlic (thinly sliced, or 1 tsp garlic powder)4 teaspoons thyme sprigs (4 fresh sprigs, or 1 tsp dried thyme)3 cups onion (thinly sliced)1 1/2 cups chicken stock (or water)1/4 cup lemon juice1 lemon (sliced into 10 slices, seeds removed)Directions1. Combine salt, pepper, garlic, and thyme.2. Lay chicken pieces into a 11x13 baking pan. Sprinkle seasonings over chicken.3. Combine onions, stock, and lemon juice in a sauce pan. Heat to a boil.4. Pour hot lemon mixtue around chicken. Top each chicken piece with a lemon slice.5. Bake for 30 minutes at 400 degrees until golden brown and juices are clear colored.Source:USDA, Team Nutrition, Food Family FunCHICKEN15

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1/5 of recipe (521g)NutrientsTotal CaloriesTotal FatSaturated g123 mg521 mg12 gTotal Sugars5g40 g0 mcgCalcium54 mgPotassiumVisit ChooseMyPlate.gov0gVitamin DIron6 1/4 ounces5g2gProteinProtein Foods1/2 cups261Dietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.3 mg684 mgNote: only nutrients that are available will show onthis displayCHICKEN16

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Citrus ChickenMakes: 4 ServingsPrep Time: 20 minutesCook Time: 60 minutesChicken thighs are coated in oregano, cumin and lime juice and oven baked until tender and golden brown.Ingredients4 6-ounce chicken thighs (bone-in)2 teaspoons dried oregano1 teaspoon ground cumin2 tablespoons Fresh lime juice (about 1 lime)1/2 teaspoon Kosher salt1/4 teaspoon black pepper1 orange, sliced (optional, for garnish)Directions1.Preheat the oven to 425 degrees Fahrenheit.2. To trim the chicken, lay the chicken thighs on the cutting board, skin side up. Press down on the chickento push out the excess fat. Use a sharp knife to cut excess fat.3. Put the chicken, oregano, cumin, lime juice, salt, and pepper in the bowl and mix well. Proceed to thenext step or cover and refrigerate up to overnight.4.Put the contents of the bowl in the baking pan and transfer to the oven.5.Bake about 1 hour until cooked throughout and well browned.6.Serve right away.Source:USDA Center for Nutrition Policy and PromotionCHICKEN17

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 4 ouncesNutrientsProtein Foods231Total Fat15 gCholesterolSodium4g133 mg376 mgCarbohydrates1gDietary Fiber0gTotal Sugars0gAdded Sugars includedProtein22 g0 mcgCalcium25 mgPotassiumVisit ChooseMyPlate.gov0gVitamin DIron3 ouncesAmountTotal CaloriesSaturated FatUSDA is an equal opportunity provider, employer, and lender.2 mg282 mgNote: only nutrients that are available will show onthis displayCHICKEN18

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Black Bean QuesadillasMakes: 8 ServingsPrep Time: 15 minutesEnjoy a quesadilla any night of the week! This quesadilla recipe can be served as a tasty lunch, dinner or sidedish.Ingredients3/4 cup chunky salsa (or Pico De Gallo)1 can 15.5 ounce low-sodium black beans (drained and rinsed)2 cups shredded reduced-fat Colby & Monterey Jack cheese2 tablespoons fresh cilantro (finely chopped)4 8 inch flour tortillas1/2 teaspoon extra virgin olive oilDirections1. Using a small-hole strainer, drain liquid from salsa; discard liquid.2. Transfer leftover tomato mixture to a medium bowl.3. Mix in black beans, cheese, and cilantro until combined.4. Divide black bean mixture evenly over half of each tortilla (about 1/2 cup each).5. Fold tortillas in half.6. Heat large griddle or skillet over medium-high heat.7. Brush with oil.8. Place filled tortillas on a griddle.9. Cook, carefully flipping once, until tortillas are gold brown and crisp and cheese filling melts, about 5minutes.10. Cut quesadillas into wedges.CHICKEN19

ChooseMyPlateU.S. DEPARTMENT OF AGRICULTURETable of ContentsUSDA is an equal opportunity provider, employer, and lender.Source:The Best of La Cocina Goya: Healthy, Tasty, Affordable Latin CookingCHICKEN20

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationNutrientsTotal CaloriesTotal FatSaturated FatCholesterolSodiumCarbohydratesMyPlate Food GroupsAmount1601 ounce490 mg25 g1gVisit ChooseMyPlate.gov0g7gVitamin D0 mcgCalcium96 mgPotassiumGrains5 mgTotal SugarsIron1/4 cups2g4gProteinVegetables5gDietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.2 mg287 mgNote: only nutrients that are available will show onthis displayCHICKEN21

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Easy Chicken Pot PieMakes: 6 servingsCook Time: 45 minutesLeftover chicken and frozen veggies help this chicken pot pie come together quickly.Ingredients1 2/3 cups frozen mixed vegetables (thawed)1 cup cooked chicken (cut-up)1 can cream of chicken soup, low-fat (10-3/4 ounce, condensed)1 cup baking mix, reduced-fat (example: Bisquick)1/2 cup milk (non-fat)1 eggDirections1. Wash hands and any cooking surfaces.2. Pre-heat oven to 400 F.3. Mix vegetables, chicken and soup in ungreased, 9-inch pie plate4. Stir remaining ingredients in a mixing bowl with fork until blended. Pour over vegetables and chicken in pieplate.5. Bake 30 minutes or until golden brown.6. Let cool for 5 minutes and serve.Source:Texas Cooperative Extension, The Texas A&M University System, Expanded Nutrition ProgramCHICKEN22

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1/6 of cup (155g)NutrientsTotal CaloriesTotal FatSaturated 89IronPotassium1 ounces716 mg26 g5gCalciumProtein Foods55 mgTotal SugarsVitamin D1/2 ounces1g3gProteinGrains1/4 cups4gDietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.9gVisit ChooseMyPlate.gov13 gN/A86 mg2 mg256 mgNote: only nutrients that are available will show onthis displayCHICKEN23

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Brown Rice with Sizzling Chicken and VegetablesMakes: 4 ServingsCook Time: 30 minutesThis rice bowl with vegetables and chicken is simple to prepare and appealing to children and adults alike!Ingredients3 cups hot cooked brown rice3 tablespoons low-sodium soy sauce1/4 cup water1 tablespoon honey1 tablespoon cornstarch1 1/2 tablespoons canola or corn oil16 ounces boneless chicken breast (cut into 1-inch cubes)2 cloves garlic (minced)1 small white onion, cut into small wedges (about 1/8 inch thick)3 medium carrots, peeled and thinly sliced (1 cup total)1 1/2 cups small broccoli florets1 medium red bell pepper (cut into 1 -inch pieces)Directions1. Mix soy sauce, water, honey, and cornstarch in a small bowl; set aside.2. Heat oil in a wok or large skillet. Add minced garlic; sauté about 1 minutes until garlic is golden.3. Add chicken; cook about 5-6 minutes, then push chicken to the side.4. Add onions to center of skillet; cook until slightly tender and push to the side.5. Continue with carrots, broccoli, and peppers separately, placing each in center of pan, cooking until slightlytender and pushing to the side.6. Pour soy sauce mixture into center of skillet. Leaving other ingredients and at the sides of the pan, stir sauceuntil it thickens.7. Mix in with vegetables and chicken. Serve immediately over cooked brown rice.CHICKEN24

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Source:Meeting Your MyPlate Goals on a Budget Toolkit by MyPlate National Strategic PartnersCHICKEN25

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1/4 of the recipeNutrientsVegetablesAmountTotal Calories410Total Fat10 gSaturated FatCholesterolSodiumCarbohydrates3 ounces49 g9g4gVisit ChooseMyPlate.gov30 gVitamin D0 mcgCalcium60 mgPotassiumProtein Foods580 mgTotal SugarsIron1 1/2 ounces75 mg6gProteinGrains1 cup2gDietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.2 mg591 mgNote: only nutrients that are available will show onthis displayCHICKEN26

ChooseMyPlateU.S. DEPARTMENT OF AGRICULTURETable of ContentsUSDA is an equal opportunity provider, employer, and lender.Chicken MoleMakes: 6 servingsChili powder, cocoa, garlic powder, and peanut butter make a traditional Mexican chicken dish. Serve it withbrown rice for a mid-week dinner.Ingredients1 chicken (fryer, cut into pieces, skin and fat removed)1/4 cup water4 tablespoons chili powder1 teaspoon oregano1 teaspoon cocoa10 tablespoons flour1 teaspoon pepper1 teaspoon garlic powder1 cup water1 tablespoon peanut butter (creamy)5 cups waterDirections1. Place chicken in a large pot with the 1/4 cup of water. Cover and simmer until tender, about 45 minutes.2. In a medium bowl, mix chili powder, oregano, cocoa, flour (1/2 cup plus 2 Tablespoons), pepper, and garlicpowder along with 1 cup of water.3. Add mixture from step 2 to chicken in pot, mix well.4. Add peanut butter and 5 cups of water to chicken in pot; mix well.5. Bring to a boil.6. Reduce heat to medium. Cook for 10-15 minutes.7. Stir and serve immediately.Source:Oregon State University Cooperative Extension Service, Pictoral RecipesLynn Myers Steele, 2000Oregon Family Nutrition ProgramCHICKEN27

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationMyPlate Food GroupsServing Size: 1/6 of recipeNutrientsGrainsAmountTotal Calories425Total Fat29 gSaturated FatCholesterolSodiumCarbohydrates14 g1gVisit ChooseMyPlate.gov0g26 gVitamin D0 mcgCalcium47 mgPotassium4 1/2 ounces328 mgTotal SugarsIronProtein Foods94 mg3gProtein3/4 ounces8gDietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.3 mg427 mgNote: only nutrients that are available will show onthis displayCHICKEN28

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Crispy Oven-Fried ChickenMakes: 6 servingsKeep the flavor but cut down on the fat and sodium with this oven-fried chicken recipe. A welcome addition toyour next family meal or potluck.Ingredients1/2 cup milk, non-fat (or buttermilk)1 teaspoon poultry seasoning1 cup cornflakes, crumbled1 1/2 tablespoons onion powder1 1/2 tablespoons garlic powder2 teaspoons black pepper2 teaspoons hot pepper (dried crushed)1 teaspoon ginger (ground)4 chicken breasts, skinless4 chicken drumsticks, skinless1/16 teaspoon paprika (a few shakes of)1 teaspoon vegetable oil (to grease baking pan)Directions1. Preheat oven to 350 degrees.2. Add 1/2 teaspoon of poultry seasoning to milk.3. Combine all other spices with cornflake crumbs and place in a plastic bag.4. Dip chicken into milk, shake to remove excess, then quickly shake in bag with seasoning and crumbs.5. Refrigerate for 1 hour.6. Remove from refrigerator and sprinkle lightly with paprika for color.7. Evenly space chicken on greased baking pan.8. Cover with aluminum foil and bake for 40 minutes.9. Remove foil and continue baking for an additional 30 to 40 minutes or until the meat can be easily pulledaway form the bone with a fork. The drumsticks may require less baking time than the breasts. Crumbs will forma crispy "skin." (Do not turn chicken during baking.)Source:National Heart, Lung and Blood Institute (NHLBI), Heart Healthy Home Cooking African American StyleCHICKEN29

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationUSDA is an equal opportunity provider, employer, and lender.MyPlate Food GroupsServing Size: 1/2 breast of 2 small drumsticks,1/6 of recipe (192g)GrainsNutrientsProtein FoodsTotal CaloriesTotal FatSaturated FatCholesterolSodiumAmount6g2g91 mg219 mg9gDietary Fiber1gTotal Sugars2gProtein29 g1 mcgCalcium54 mgPotassiumVisit ChooseMyPlate.gov0gVitamin DIron3 1/4 ounces209CarbohydratesAdded Sugars included1/4 ounces3 mg349 mgNote: only nutrients that are available will show onthis displayCHICKEN30

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTUREUSDA is an equal opportunity provider, employer, and lender.Scalloped Potatoes and Chicken with FennelMakes: 4 ServingsPrep Time: 20 minutesCook Time: 40 minutesWe've turned scalloped potatoes into a one-dish meal with the addition of chicken and fennel that's big in flavorbut low in fat. The potatoes are first par-boiled in the microwave to reduce baking time.Ingredients4 medium red potatoes (about 1.5 to 2 pounds)1 fennel bulb with fronds2 garlic cloves (minced)2 large chicken breastscooking spray1 1/2 tablespoons margarine or butter (melted)2 tablespoons flour1 1/2 cups fat-free (skim) milk (divided)1/4 teaspoon salt1/8 teaspoon pepper1/2 cup reduced-fat sour cream2 tablespoons Parmesan cheeseDirections1. Place rack in center of oven and preheat to 350ºF.2. Leaving skin on, thinly slice potatoes.3. Cut stalks and fronds from fennel bulb. Discard stalk. Thinly slice fennel bulb. Chop fennel fronts and setaside.4. Place potato and fennel slices in 2-quart covered baking dish, and add water to cover vegetables. Cover withlid and microwave on high for about 5 minutes. Let cool slightly and drain vegetables into a colander.5. Wipe baking dish dry and spray with cooking spray. Add vegetables back to dish and sprinkle with mincedgarlic.6.Cut chicken breasts in half (total of four pieces). Place atop the potato-fennel mix.CHICKEN31

ChooseMyPlateU.S. DEPARTMENT OF AGRICULTURETable of ContentsUSDA is an equal opportunity provider, employer, and lender.7. In a bowl, mix melted margarine and flour into a smooth paste. Add 1.25 cups skim milk, salt and pepper, stiruntil smooth. Pour over chicken, potatoes and fennel. Cover baking dish and place in oven. Bake about 30minutes.8. Mix remaining milk with sour cream. Increases oven temperature to 425ºF. Remove dish from oven. Spreadwith sour cream mixture and sprinkle with Parmesan cheese and fennel fronds. Return to oven uncovered andbake an additional 10 minutes until top is golden and bubbling. Internal temperature of chicken should be 165ºF.Source:Produce For Better Health FoundationCHICKEN32

Table of ContentsChooseMyPlateU.S. DEPARTMENT OF AGRICULTURENutrition InformationNutrientsMyPlate Food GroupsAmountTotal Calories440Total Fat13 gSaturated FatCholesterolSodiumCarbohydratesIronPotassium1/2 cups48 g8gCalciumDairy2 1/2 ounces410 mgTotal SugarsVitamin DProtein Foods2 cups80 mg6gProteinVegetables5gDietary FiberAdded Sugars includedUSDA is an equal opportunity provider, employer, and lender.0gVisit ChooseMyPlate.gov34 g1 mcg253 mg3 mg1395 mgNote: only nutrients that are available will show onthis displayCHICKEN33

ChooseMyPlateU.S. DEPARTMENT OF AGRICULTURETable of ContentsUSDA is an equal opportunity provider, employer, and lender.Easy Chicken and DumplingsMakes: 2 servingsThese easy dumplings only need 4 ingredients. Drop them into the hot chicken broth mixture and cook them for15 mi

CHICKEN 9 Baked Chicken Nuggets Makes: 4 servings Cook Time: 15 minutes Make chicken nuggets at home using cereal crumbs, spices, and herbs. You can cook them in the microwave or the oven. Ingredients 5 chicken thighs, boneless, skinless (5-6 medium thighs) 1 cup cereal crumbs, cornflake