Low Fat and Low Calorie Recipes

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Oriental Chicken

Serves 4

1/4 cup           Firmly packed brown sugar
1/4 cup           Vinegar
15   ounces       Pineapple chunks in juice
1     cup           onions -- cut into thin rings
2                     Skinless boneless chicken breast
2      tablespoons   Cornstarch
  1      tablespoon    Soy sauce
  1      cup           Green Pepper -- strips
  1      tablespoon Oil

*Cut into thin strips. In a medium bowl, combine sugar and cornstarch.

Gradually stir in vinegar and soy sauce. Stir in pineapple, green pepper and onion, set aside.

Heat oil in wok. Add chicken and stir fry, just until tender, and chicken has turned white.

Add pineapple and vegetable mixture; stir until well mixed. Cover and simmer over low heat 15 minutes.

Cal: 314; Fat 7g.

Caribbean-Style Chicken With Black Beans
serves 6

nonstick cooking spray

1/4 teaspoon      salt
1/4 teaspoon      pepper
   1      pound         chicken breasts without skin
   2      teaspoons     butter
   1                    onion
   2      cloves        garlic -- minced
   1      cup           chicken broth
   1 1/4 cups          long-grain rice
   8      ounces        tomato sauce
1/4 cup           light rum
   1                    green bell pepper -- seeded & diced
1/2 teaspoon      cinnamon
  1/4 teaspoon      cloves, ground
  1/4 teaspoon      salt
          dash          cayenne pepper
   16      ounces        black beans -- drained

Coat a skillet with nonstick cooking spray. Salt and pepper chicken and cook in skillet over med. heat for 8-10 minutes, or till pieces have begun to brown. Place in a med. bowl, let cool, and cut into small strips.

In the same skillet, melt butter. Add onion and garlic. Skim fat off top of broth and add 2 tablespoons of broth to skillet.

Cook for 5-6 minutes or till onion is soft, stiffing frequently. Meanwhile, prepare rice.

Add tom. sauce, remaining broth and rum to skillet and mix well. Add green pepper, reserved chicken and seasonings. Bring to a boil. Reduce heat and simmer, uncovered, 15 min or till chicken is tender and liquid has thickened. Stir in beans and heat another
2-3 mins. Place rice on large platter and top with chicken and bean mix.

Calories: 300 Fat: 6 grams
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