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Free chicken giveaway!

Bawk, bawk, bawk! I hope you’re not too chicken to enter my free chicken giveaway. Sorry, no, this isn’t the kind of chicken you can take home as a pet. Perdue has sent me two coupons each redeemable for a package of Perdue Perfect Portions Boneless Skinless Chicken Breasts (maximum value $9.99, expires 3/31/08). So, if you were only interested in free chicken bones for use in your voodoo curses, this is not the contest for you. According to the coupon, these chicken breasts are sized to cook quickly & evenly and individually wrapped for easy storage. The website states that there are 6 breasts to a package, 140 calories each.

Perdue products are only available in the Midwest, South East and the East Coast, so keep that in mind. This giveaway’s only for US residents. Sorry, my international peeps, but the prize won’t do you any good anyway! If you want to enter, simply post your favorite chicken recipe in the comments. Healthy recipes are preferred of course, so instructions like “…and then coat the chicken breast in half a cup of butter and roll it in dried breadcrumbs…” aren’t going to win my heart. However, as long as it involves chicken breasts and it’s edible, nothing is off limits. I will choose two winners randomly, not by the recipe. You have until 11:59pm on Saturday, January 26, 2008 to enter. Please leave a valid e-mail address so I can contact you to send you your prize.

Good pluck! Er, Good luck!

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Fatty • January 24, 2008 at 7:54 am

Hands down, best / most unique and HEALTHY chicken dish EVER!!! I swear. I found it on Kaylns Kitchen website.


4 boneless, skinless chicken breasts

3 T peanut oil

2 tsp. Curry powder

1 tsp. fresh grated ginger root

1 tsp. finely crushed fresh garlic

1 tsp. ground cinnamon

2 T Splenda brown sugar blend (or use 2 T regular Splenda if you don’t have the Brown sugar blend)

1/4 C soy sauce

2 T water

Mix peanut oil, curry powder, ginger, garlic and cinnamon. Add soy sauce, Splenda blend, and water. Stir until well combined.

Trim all visible fat and and tendons from chicken. Make small crosswise slits about 1/2 inch apart down the length of each piece of chicken. (This allows marinade to penetrate more.) Put chicken in zip-loc bag and pour marinade over. Marinate 6-8 hours.

To cook, preheat oven to 325. Remove chicken from marinade and place in glass dish that you have sprayed with nonstick spray. (Save marinade in plastic bag.) Cook 20 minutes. Turn and brush side facing up with reserved marinade. Cook 20-30 minutes more, until chicken is starting to brown and feels firm. Watch it carefully the last 15-20 minutes of cooking time because the sugar in the marinade can burn quite easily and ovens vary a great deal in actual temperatures. Turn it down if it seems to be getting too browned.


Marianne • January 24, 2008 at 8:24 am

Here’s a recipe that I got from Rachel Ray. I don’t usually like Tandoori Chicken but I like this one. I didn’t use the tumeric because I hate that spice and I didn’t have any ginger. I substituted just a little curry powder and it worked great! I also don’t like thighs so I just used plain breasts. I didn’t cut them in half because I had purchased the Perdue breasts you are talking about. They’re great! I couldn’t find greek yogurt so i put some plain regular yogurt in a coffee filter and let it drain in the fridge. I like this recipe because it’s very user friendly.

1 cup Greek yogurt

2 inches grated ginger root

2 cloves garlic, grated

1 tablespoon chili powder

2 teaspoons coriander

1 teaspoon smoked paprika

1/2 teaspoon ground turmeric

1 teaspoon ground cardamom

1 teaspoon ground cumin

2 tablespoons olive oil

4 boneless, skinless chicken thighs

3 boneless, skinless chicken breasts, cut across in 1/2

Salt and freshly ground black pepper

Preheat oven to 500 to 550 degrees F, as high as it goes. Cover a baking sheet with foil and set a baking rack on top if you have one – not necessary but use it if ya got it.

Place yogurt in shallow dish and combine with ginger, 3 cloves grated garlic, chili powder, coriander, paprika, turmeric, cardamom, cumin and 2 tablespoons oil. Season the chicken with salt and pepper and coat in sauce. Arrange on baking sheet and roast 20 to 25 minutes until juices run clear.


Carrie • January 24, 2008 at 8:39 am

Mexican Chicken

This can be used as a filling in enchiladas, tacos, burritos—anything Mexican!


1 roasted chicken from the grocery store

1 can tomato juice

1 onion

2 tsp minced garlic

2 cans diced green chilies

1 T. olive oil

3 T. lime juice

2 fresh tomatoes, diced

1 or 2 jalapenos

1 tsp cumin


Heat oil in a big pot. Stir in diced onions and brown them. When they are starting to look done, throw in the garlic and cumin.

Turn down heat and add in the tomato juice, chopped jalapenos (more for more heat, less for less heat), and diced chiles. As it all simmers, shred your pre-cooked chicken and throw it in the pot. Stir in lime juice and fresh diced tomatoes. Let simmer at least 15 minutes.


Debbi • January 24, 2008 at 8:39 am

My son refuses to order Kung Pao Chicken in a restaurant because he says mine is better. I use cooking spray instead of oil to sauté the chicken and vegetables.

Kung Pao Chicken

Serves 4.

1-1/4 pounds skinless, boneless chicken breasts, cut into 1/2-inch pieces

1 egg white

1 tablespoon plus 1 teaspoon cornstarch

1 teaspoon Szechwan chili paste with garlic

2 tablespoons soy sauce

1 teaspoon dry sherry

1 teaspoon red wine vinegar

1/4 cup chicken broth

1 teaspoon Oriental sesame oil

2 tablespoons vegetable oil

1/2 cup raw peanuts

4 scallions, cut into 1/2-inch lengths

2 garlic cloves, chopped

1/2 to 1 teaspoon crushed hot pepper, to taste

1. In a small bowl, combine chicken pieces with egg white and 1 tablespoon cornstarch. Toss to coat and set aside.

2. In another small bowl, blend chili paste with soy sauce, sherry, vinegar, broth, 1 teaspoon cornstarch, and sesame oil. Set sauce aside. [NOTE: I put all of this, plus a couple teaspoons of sugar, in a jar and shake until it’s combined — easier than whisking it in a bowl.]

3. Heat oil in a wok or large frying pan over medium-high heat. [NOTE: Cooking spray works just as well as oil.] Add chicken and stir-fry until it separates and turns white, about 4 minutes. Remove

with a slotted spoon and drain on paper towels. Sauté peanuts over medium heat until they are golden brown, about 3 minutes. Remove and drain.

4. Stir-fry scallions, garlic and hot pepper for 30 seconds. Add chicken. Stir-fry over high heat for 1 minute.

5. Add sauce. Stir-fry until heated through and thickened. Add peanuts; stir to mix. Serve over rice.


Katie • January 24, 2008 at 8:59 am

This one is also a Rachel Ray recipe. It’s a favorite around our house.

Chipotle Cashew Chicken

1 large onion, thinly sliced

2 tablespoons vegetable oil

2 pounds chicken meat: tenders, boneless, skinless breasts or boneless, skinless thighs, cut into 2-inch pieces

2 tablespoons grill seasoning blend2 to 3 tablespoons tamari dark soy sauce

4 cloves garlic, chopped

1 red bell pepper, seeded and thinly sliced

10 to 12 water chestnuts, whole

3 tablespoons chipotle in adobo (2 peppers and their sauce), or substitute 1 1/2 tablespoons ground chipotle powder

1 tablespoon ground cumin

2 to 3 tablespoons honey, 2 healthy drizzles

1/4 to 1/3 cup real maple syrup

2 to 3 tablespoons chopped cilantro or parsley leaves, your preference

1 cup raw cashews

Heat a large skillet over high heat. Add vegetable oil, 2 turns of the pan, then the chicken. Season the chicken with grill seasoning. Brown the chicken on both sides, season with soy sauce then move off to one side of the pan. Add the remaining onions, garlic and peppers. Cook 2 to 3 minutes then add water chest nuts and green peas and mix vegetables and meat together. Add the chipotles and cumin. Toss to coat. Glaze the mixture with honey and maple syrup and turn off the heat. Add in the chopped cilantro or parsley and the cashew nuts.


krissie • January 24, 2008 at 9:02 am

I saw Rachael Ray fix this on her show the other day. I knew if it was good enough for the US Olypmic team, it was good enough for me! It is SO GOOD! (And it originally called for chopped celery, but I have a violent opposition to celery, so I left it out. Feel free to add it to yours.)

Buffalo Chicken Pasta Bake

2 tbsp Extra Virgin Olive Oil

2 lbs. boneless skinless chicken breasts, cut into small pieces

1 large carrot, peeled and finely chopped

1 onion, chopped

5 large cloves garlic, finely chopped

1 tbsp smoked paprika

1 bay leaf

salt and pepper

2 cups chicken stock

½ cup buffalo sauce

1 (15 oz) can crushed tomatoes

1 lb. whole wheat elbow macaroni

4 oz. Monterey Jack Cheese, grated

¼ cup crumbled blue cheese

Place a large pot over medium high heat. Add olive oil. Cook chicken until brown, 5-6 minutes. Add onions, carrots, garlic, paprika, bay leaf, salt and pepper. Cook the veggies until tender, stirring frequently. When tender, add chicken stock and tomatoes and bring to a boil. Simmer while pasta cooks.

Preheat broiler. Place a large pot of salted water over high heat. Bring to a boil and cook pasta according to pasta directions. Drain when tender.

Toss the pasta into the chicken chili. Then transfer to a baking dish. Sprinkle cheeses evenly over the top. Place under the broiler until cheese is melted and top is golden brown, 2-3 minutes.

(and my email is questionsfordessert at gmail dot com.)

I am loving all these recipes!


Tonia • January 24, 2008 at 9:14 am

Chicken Roll-Ups

4 Chicken Breasts

Italian Seasoning

Olive Oil Spray

4 Mozzeralla Cheese Sticks

Pound out chicken breast until it is pretty thin but not falling apart. Sprinkle both sides with italian seasoning. Put a mozzeralla stick in the middle of each breast and roll up. Secure with toothpicks. Place in a baking dish sprayed with cooking spray. Cook in oven at 375 for about 30 minutes or until chicken is no longer pink.

I serve with whole wheat noodles, pasta sauce and salad.


Keri-Ann • January 24, 2008 at 9:14 am



jarred pesto

shredded parmesan

fresh tomatoes, diced

fresh basil, chopped

boneless chicken breast

Dip chicken breasts in pesto. Place in casserole dish and pour more pesto over top. Coat with desired amount of shredded parmesan. Top with chopped tomatoes (I’m a tomato freak, so I use a TON!). Bake at 350 for 20-30 minutes depending on your oven. Just check it so it is not overdone (Nothing is worse than overcooked chicken!). Garnish with fresh basil and enjoy!


Kelli • January 24, 2008 at 9:30 am

Buffalo Chicken

4 chicken breasts

1 can beer (preferably light beer)

1/2 bottle hot sauce (more for super spicy)

salt & pepper to taste

In a one-gallon zipper storage bag, combine all ingredients and marinade at least 1 hour. Grill or sautee chicken and serve cut up in soft tortilla shell or over salad, can also leave breasts whole and serve in bun. Discard marinade.


E • January 24, 2008 at 9:44 am

I don’t have a recipe for you–unless you count marinating chicken strips in terriyaki sauce and then threading them on skewers because my son will only eat non-fried chicken if it’s on a stick–but I do want to say THANK YOU for having people post chicken recipes here. I was just looking up some recipes online, and was getting frustrated by trying to weed through them to find something new to try. So thanks everybody!


Melissa • January 24, 2008 at 9:49 am

Hot & Spicy Chicken

This is really good and easy! I got it from the Rotel website (you know, the canned tomato and chiles stuff). They have a bunch of great recipes over there, but this one is especially tasty!

2 cups uncooked quick-cooking rice

2 cans (10 oz.) RO*TEL Diced Tomatoes & Green Chiles, undrained

1 can (11 oz.) Cheddar cheese soup, undiluted

1 small onion, chopped

1 teaspoon dried basil

1/2 teaspoon salt

1/8 teaspoon pepper

2 pounds chicken


Combine first 7 ingredients; pour into a lightly greased 11 x 7-inch

baking dish. Arrange chicken over rice mixture; cover with aluminum

foil. Bake at 350 degrees F. for 20 minutes; remove foil and bake 25

minutes or until chicken is done. Yield: 4 to 6 servings.


MB • January 24, 2008 at 9:53 am

I’m not much of a cook but even I can make this easy recipe for Italian chicken.

Coat large pan with non-stick spray, bake chicken with lots of cut up onions, peppers, and whatever vegetables you like, add garlic, fresh ground pepper, lots of Italian dressing and ketchup. I know the ketchup sounds gross (unless your a ketchup lover) but it adds flavor.

Easy and yummy.


Nancy Caspell • January 24, 2008 at 9:56 am

I don’t have a chicken recipe, but I do love love love those perfect portions. It’s so nice for a single person like me to not have to break up a pack of chicken in freezer bags. The really cool thing is that at the store they are sold at, they don’t freeze them, so they go on special once they near their expiration date. So, I pay 3 bucks for them, take em home and freeze them. Viola! Good luck to everyone who has a recipe!


Rah • January 24, 2008 at 10:05 am

mmmmmmmmm. What a neat idea, PQ, about the recipes. mmmmmmmmm I’m sitting at my desk, trying to think of a reason to explain the drool dripping onto my keyboard. mmmm


Betsy • January 24, 2008 at 10:13 am

Perfect for a cold winter night!

Lighter Chicken Pot Pie

* 2 bone-in, skin-on chicken breast halves (12 to 14 ounces each)

* Coarse salt and ground pepper

* 3 tablespoons olive oil

* 4 carrots, sliced 1/4 inch thick

* 1 medium onion, finely chopped

* 1/4 teaspoon dried thyme leaves

* 1/4 cup all-purpose flour

* 2 1/2 cups low-fat (1%) milk

* 1 package (10 ounces) frozen peas, thawed

* 2 tablespoons fresh lemon juice

* 6 phyllo sheets (each 12 by 17 inches), thawed

1. Preheat oven to 400 degrees. Place chicken on a rimmed baking sheet; season with salt and pepper. Roast until an instant-read thermometer inserted into thickest part of breast (avoiding bone) registers 165 degrees, 25 to 30 minutes. Let cool slightly; discard skin and bones. Shred meat, and set aside.

2. While chicken is roasting, heat 2 tablespoons oil in a large saucepan over medium. Add carrots, onion, and thyme; season with salt and pepper, and cook until carrots are crisp-tender, 8 to 10 minutes. Add flour, and cook, stirring, 1 minute. Gradually add milk, stirring until smooth. Cook, stirring occasionally, until mixture comes to a simmer and thickens.

3. Remove from heat; stir in peas, lemon juice, and chicken, and season with salt and pepper. Pour filling into a 9-inch deep-dish pie plate.

4. Stack phyllo on a work surface. Using a paring knife, cut out an 11-inch circle from the stack; discard trimmings. Stack 2 circles on work surface, and brush gently with 1 teaspoon oil; repeat with remaining circles and oil. Place phyllo stack over filling, and press down about 1/2 inch from the edge so phyllo fits inside rim of pie plate. Bake until golden and bubbling, 20 to 25 minutes. Let potpie cool 15 minutes before serving.


Shannen • January 24, 2008 at 10:54 am

You are truly an inspiration…I’m on WW and have lost 14 pounds (I started the week before Thanksgiving.) Thanks for all the great ideas!

Chicken & Rice (my kids would eat this every night if they could!)

4 chicken breasts

1 can low fat cheddar cheese soup

1 can low fat cream of chicken w/herb soup

1 can of skim milk

brown rice

Cut each chicken breast into 3 or 4 pieces and season w/salt, pepper and Mrs. Dash season mix. Spray a large skillet with olive oil. Brown chicken pieces. In large bowl combine both cans of soup and milk. Pour over browned chicken. Bring to a boil then cover and simmer for about 1/2 hour or until chicken is done. I use this half hour to make the brown rice and any other side dishes. I then spread the cooked rice in a casserole dish and pour the chicken mixture over it. Low fat, sooooo easy and delicious!!


Mom • January 24, 2008 at 11:17 am

Thanks to everyone for responding with all these wonderful recipes! Here is a recipe that has gotten rave reviews from family and groups at pitch-in dinners. Dearest Jennette, I did not see anything mentioned in the rules of the contest that excluded family members from entering. I do live in the midwest and would be able to redeem the coupons and I am submitting a chicken recipe. Mainly I am participating as a way of thanking all of your terrific readers for sharing all these kitchen and taste tested recipes. So win or loose (Yall, don’t worry I think she is going to exclude me from the contest. She is honest to a fault.) thanks for spicing up the winter menu!


Chicken Parmesan

3 boneless skinless chicken breasts

1/4 cup Parmesan cheese

1/4t oregano

1/4t garlic powder

1/4t paprika

1/4t black pepper

1 egg

extra virgin olive oil

Combine cheese with oregano, garlic, paprika, and pepper on a plate. In a shallow bowl beat the egg. Dip the chicken in the egg & then the cheese mixture coating both sides well. Pour olive oil in a heavy skillet over medium heat and saute for 4 to 5 minutes per side or until cooked through.

Frequently I decide to prepare this when the chicken breasts are still frozen and we are eating in less than an hour. I defrost the chicken(often just go ahead and cook on high) in the microwave and adjust the cooking time in the skillet so as not to dry the chicken out too much.


Abby • January 24, 2008 at 11:23 am

White Chicken Chili (in the crockpot):

3 boneless, skinless chicken breasts

1.5 cups frozen corn

1 cup green pepper

15 oz. can of great Northern beans

3.5 cups Del Monte diced tomatoes, no salt added

1 McCormick white chicken chili seasoning packet

Throw it all in the crockpot, cook on low for 6-8 hours.

(I guesstimate a lot of this, so if it’s off somewhat, I apologize in advance :)


G.G. • January 24, 2008 at 11:58 am

I don’t know if this would count as a recipe or not, but it’s a method of preparation that’s served me well many times over the past year. I think it’s something I picked up and adapted from the Better Homes & Gardens Cookbook.

I usually pick up a pack or two of boneless, skinless chicken breasts or thighs every week and prepare them the same way, whenever I have a convenient half-hour stretch of time:

Basic Baked Chicken

Pre-heat the oven to 375 degrees.

Put aluminum foil on a cookie sheet and spray it with Pam Olive Oil spray.

Season both sides of the chicken with sea salt, black pepper, herbs de Provence, and a couple dashes of jerk seasoning (to wake the chicken up without making it angry).

Bake them about 7-10 minutes each side (depending on thickness, etc.).

Then I have mildly-seasoned chicken for green salads, for cutting up and putting in chicken salad, for heating up with spaghetti sauce, peppers & onions, or stir frys.

For some reason, I never get tired of chicken prepared this way (as long as the meals it’s incorporated in have some variety). Clean-up is pretty minimal, too.


Jacqueline • January 24, 2008 at 12:02 pm

Weight Watchers Barbeque Chicken

1 lb. chicken breasts

1 cup of ketchup

12 oz can of diet coke

Mix together ketchup and diet coke. Place chicken breasts in a large skillet over high heat. Pour the ketchup & diet coke over the chicken. Heat until it reaches a full rolling boil. Cover and reduce to medium heat. Flip chicken once during cooking. After 45 minutes, uncover and turn heat back up to high. Cook until the sauce thickens.

I thought this recipe sounded strange when I first heard it, but it is so yummy and easy! The sauce turns into such a great BBQ sauce.

PQ – Wow, this sounds so wrong that I’m going to have to try it.


VerseFameBeauty • January 24, 2008 at 12:04 pm

This is a recipe from Tyler Florence that’s a favorite of mine and my friends!

Hint: In order to get tender & juicy but fully cooked chicken breasts, it’s usually good to pound them to 1/2-inch thickness or so.

2 tablespoons vegetable oil

4 boneless, skinless chicken breast halves (about 1 pound)

2 teaspoons kosher salt

Freshly ground black pepper

3 tablespoons unsalted butter

1 tablespoon apple cider vinegar

3/4 cup apple cider

1/2 cup low-sodium chicken broth

1 tablespoon fresh lemon juice

1 teaspoon fresh thyme leaves

Preheat a medium to large skillet over medium-high heat, for about 1 minute or until the surface of the pan is hot. Add the oil and heat until rippling on the surface. Pat the chicken breast dry and season with salt and pepper. Place the chicken in the pan and cook until the meat is golden, about 4 minutes. Turn the chicken breasts, lower the heat to medium and add 1 tablespoon of the butter. Cook until firm to the touch or an instant-read thermometer registers 160 degrees F, about 4 to 6 minutes more. Transfer the chicken to a plate to rest.

Pour off any fat remaining in the skillet. Add the vinegar and deglaze over medium-high heat, scraping up any browned bits stuck to the bottom of the pan with a wooden spoon. Add the cider and the broth. Bring to a boil and cook until it thickens to form a sauce, about 6 minutes. Whisk in the remaining 2 tablespoons butter, lemon juice and thyme leaves. Return the chicken to the pan, adjust the seasoning with salt and pepper, and serve.


Debra • January 24, 2008 at 12:16 pm

This is my husband’s favorite “lite” chicken recipe I make – it’s very simple, but very good. I’ve made it for family gatherings & everyone loves it – even the kids! I don’t use definite measurements, but I think you’ll find it easy to judge.

Skinless Chicken Pieces – breasts or thighs (our favorite is thighs – but I understand most people prefer white meat)

Light Mayonnaise – NOT fat free

Flour or Light Bisquick

Butter Flavored Pam Spray

Salt & Pepper

Preheat oven to 400 if using boneless chicken, 425 if not boneless. Coat chicken pieces with mayo – I just rub it on with my hands – be sure to get in all of the crooks & crevices. Salt & Pepper each piece. Put some flour or light Bisquick in plate or bowl & coat each piece of chicken well. Place chicken in baking dish (my favorite is Pampered Chef Stoneware – but any baking dish will work). It’s ok to cram chicken in dish – with no space between pieces – seems to stay more moist that way. Spray well with Butter Flavored Pam. Bake for 50 to 60 minutes, till lightly browned on top.

This is great left over too, so make extra!



Sara • January 24, 2008 at 12:19 pm

I hope nobody has posted this:

Toffee Chicken!

* 1 cup plain dry bread crumbs

* 1/2 cup HEATH BITS ‘O BRICKLE Toffee Bits

* 1/4 teaspoon salt

* 2 tablespoons butter, melted

* 2 egg whites

* 6 (6 oz. each) boneless chicken breasts

1.] Heat oven to 375°F. Grease baking sheet.

2.] Stir together bread crumbs, toffee bits, pepper and salt in medium bowl. Add melted butter; blend well. Rub chicken breasts with egg whites; pat on toffee mixture. Place coated chicken breasts on prepared baking sheet.

3.] Bake 25 to 35 minutes or until juices are clear and chicken breasts are golden brown. Makes 6 servings.

The ketchup and diet coke one sounds incredible as well!


sarah • January 24, 2008 at 12:29 pm

This is my go-to recipe for feeding a crowd, or bringing to the parents of a new baby. It’s from Cooking Light, it freezes & reheats well, and is delicious enough to eat for lunch every day for a week.

Chicken Enchilada Casserole

(I leave out the olives & cilantro)

1 tablespoon canola oil

1 cup chopped fresh onion

1 1/2 teaspoons ground cumin

1 teaspoon chili powder

2 cloves of garlic, minced

Dash of ground red pepper

2 (15.5-ounce) cans Great Northern beans, rinsed and drained

2 cups shredded skinless, boneless roasted chicken

1 cup thinly sliced green onions, divided

1/2 cup sliced ripe olives, divided

6 burrito-sized flour tortillas, divided (I use flax rollups)

Cooking spray

2 cups (8 ounces) preshredded reduced-fat 4-cheese Mexican blend cheese, divided

1 cup 1% low-fat milk

1/2 cup chopped fresh cilantro

1 (16-ounce) jar green salsa

10 tablespoon reduced-fat sour cream

Cilantro sprigs (optional)

Heat oil in a large nonstick skillet over medium heat. Add prechopped onion; cook 3 minutes or until tender, stirring frequently. Stir in cumin, chili powder, garlic, and pepper; cook 1 minute. Stir in beans; cook 2 minutes. Remove from heat. Add chicken, 1/2 cup green onions, and 7 tablespoons ripe olives; stir well.

Preheat oven to 350°.

Layer 2 tortillas on bottom of a 13 x 9-inch baking dish coated with cooking spray. Spread 2 cups chicken mixture over tortillas; sprinkle with 3/4 cup cheese. Repeat layers once. Top with remaining tortillas.

Combine milk, chopped cilantro, and salsa in a blender, and process until smooth. Pour over top of tortillas. Cover and bake at 350° for 35 minutes. Uncover, sprinkle with remaining 1/2 cup cheese, remaining 1/2 cup green onions, and remaining 1 tablespoon olives. Bake for 5 minutes or until cheese melts. Serve with sour cream. Garnish with cilantro sprigs, if desired.

Yield: 10 servings (serving size: 1 casserole slice and 1 tablespoon sour cream)

NUTRITION PER SERVING (I make substitutions, so this is an approximate)

CALORIES 353(30% from fat); FAT 11.8g (sat 4.2g,mono 4.2g,poly 1.8g); PROTEIN 23.5g; CHOLESTEROL 45mg; CALCIUM 396mg; SODIUM 734mg; FIBER 7.9g; IRON 2.5mg; CARBOHYDRATE 45.8g


Lynne • January 24, 2008 at 12:35 pm

Chicken Caesar Salad

The dressing:

1/4 c soy sauce – If you have an Asian Market, you MUST buy Weitai – VI DAI BO-DE. It comes in a one liter bottle and it is WORTH all the hassle!

Juice of one lemon

1.5 tsp dijon mustard

2 (or 3) cloves garlic pressed

2 tbsp EVOO (olive oil)

combine all ingredients except the olive oil. Whisk in the olive oil.

Grill or Grill pan or broil 2 chicken breasts (I just use a little kosher salt and fresh pepper)

When the chicken is done slice into strips.

Assemble salad: Fresh romaine (or easy from a bag), fresh grated parm, fat free croutons. Add dressing, toss, plate, add chicken and top with addition parm. Serves 2 hungry people!

EASY, Dressing keeps for a few weeks, and IT IS GOOD!


coraspartan • January 24, 2008 at 12:41 pm

This isn’t my favorite chicken recipe, but my favorite one is quite fattening. So here’s a healthy one that I will be trying next week, taken from allrecipes.com. It sounds delish, I can’t wait to try it!

Chicken Breasts Pierre

6 skinless, boneless chicken breast halves

1/4 cup all-purpose flour

1/2 teaspoon salt

1 pinch ground black pepper

3 tablespoons butter

1 (14.5 ounce) can stewed tomatoes, with liquid

1/2 cup water

2 tablespoons brown sugar

2 tablespoons distilled white vinegar

2 tablespoons Worcestershire sauce

1 teaspoon salt

2 teaspoons chili powder

1 teaspoon mustard powder

1/2 teaspoon celery seed

1 clove garlic, minced

1/8 teaspoon hot pepper sauce


In a shallow dish or bowl, combine flour, 1/2 teaspoon salt and ground black pepper. Coat chicken breasts with flour mixture. Melt butter in a large skillet over medium heat, and brown chicken on all sides. Remove from skillet, and drain on paper towels.

In the same skillet, combine the tomatoes, water, brown sugar, vinegar and Worcestershire sauce. Season with salt, chili powder, mustard, celery seed, garlic and hot pepper sauce. Bring to a boil; reduce heat, and return chicken to skillet. Cover, and simmer for 35 to 40 minutes, or until chicken is tender, no longer pink and juices run clear.


america • January 24, 2008 at 1:34 pm

I had a hard time trying to decide which recipe to post so I decided to go with the very easiest one that I LOVE. I am a South Beacher and it is phase 1 friendly. When I feel like I would die without pizza I prepare…


(please forgive me but I have no EXACT instructions)

Filet chicken breasts by making an incision through the middle (but NOT all the way through) to form a butterfly effect. (OH…GREAT MOVIE TOO!!)

Spoon a couple teaspoons of sugar-free marinara sauce on bottom half of filet. top with LF mozzerella and turkey pepperoni slices. (You could also add mushrooms, green pepper, onions or any other veggie you normally enjoy on pizza)

Fold top of chicken breast over and spoon on a smidge more sauce and cheese. Sprinkle with italian seasoning and bake.



SJANSEN • January 24, 2008 at 1:44 pm

i sadly do not live in an area with the perdue breasts, but remember them fondly from when i lived in chicago and pretty much lived off them. they are awesome, makes cooking for 1 or 2 a snap!

anyway- i love that you are helping me to break the winter drudgery- so i shall share my fave chicken recipe. delicious (adapted from a rachel ray recipe)

bacon wrapped chicken breast (this is for one chicken breat- scale up as needed…)

1 chicken breast per person

2 slices center cut bacon

2 slices tomato

1 clove garlic, minced

1 scallion, cut into skinny strips about 4 inches long

herbs de provence or italian herb blend

salt and pepper

olive oil (optional)

rub chicken with a small amount of olive oil (optional). season both sides of chicken with salt, pepper, and herbs de provence. place tomato slices on top of chicken breast then sliced scallions. then wrap bacon around chicken (make an X shape on front). place on a foil lined baking sheet and bake at 400F until chicken is cooked through (usually 30-40 minutes, depends on the size of the chicken breast).

enjoy! and thank you for the recipes, very excited to change it up a bit!


SusanTW • January 24, 2008 at 1:56 pm

Quite a few years ago I adapted this from Cooking Light magazine. It’s amazingly delicious, probably due to the combination of salty (feta cheese & capers) and sweet (onions & raisins) tastes.



4 (4-ounce) skinned, boned chicken breast halves OR 1 lb. chicken cutlets

2 TBS flour

1 tsp dried oregano

1 TBS olive oil

1 cup onion, chopped

3 garlic cloves, minced

1, 14.5 oz. can fat-free, reduced-sodium chicken broth

½ cup golden raisins

3 TBS capers

½ cup (2 oz.) feta cheese

Thin lemon slices


If using chicken breast halves, flatten.

Combine flour & oregano in a shallow dish.

Dredge chicken in flour mixture.

Heat oil in a large nonstick skillet over medium-high heat.

Add chicken & cook 5 minutes on each side.

Remove chicken from pan & keep warm.

Add onion & sauté until transparent.

Add garlic & sauté 2 minutes.

Stir in broth, raisins and lemon juice.

Cook 3 minutes, scraping pan to loosen browned bits.

Return chicken to pan & cover.

Reduce heat & simmer until chicken is done (~10 minutes).

Remove chicken from pan to serving platter & keep warm.

Add capers & cheese to pan and blend into broth mixture using a whisk.

Top chicken with sauce & lemon slices.


Joyce • January 24, 2008 at 3:03 pm

Whenever I make chicken breasts, I always cook up a few extra. I use the extras for this yummy chicken salad for lunch or dinner

Chicken Salad

1 chicken breast

1-2 tablespoons light mayonnaise

1-2 tablespoons light sour cream

1/3 of green pepper chopped

1 celery rib chopped

1-2 tablespoons of chopped pecans

You can also add grapes or apples if you have them around.

Mix and eat as is. I am on a low carb diet so I do not put it on bread but you could do that or put it on a low carb tortilla.




Sonya • January 24, 2008 at 3:40 pm

Long time lurker here – I guess I’m either a sucker for free schtuff or just really love this chicken recipe.

It’s another awesome Cooking Light recipe. This soothes any cravings for gyros I might be having. Quick & Easy!

3 cups chopped cooked chicken breast (about 12oz.) – in a hurry? Use 1-2 cans canned chicken

1 cup diced seeded peeled cucumber (I NEVER seed my cucumber)

1/2 cup (2oz) crumbled feta cheese (I use a whole package…sometimes more)

1/4 cup chopped fresh parsley (must be fresh)

2 tablespoons sliced pitted kalamata olives (mine turns out more like kalamata pieces)

3/4 cup plain fat-free yogurt

1/2 cup light mayonnaise

2 garlic cloves, minced (I use more *grin*)

1 Tablespoon dried Oregano


Boston lettuce leaves

1. Combine first 5 ingredients in a large bowl.

2. Combine yogurt, mayonnaise, oregano and garlic in a small bowl. Pour over chicken mixture;

3. Toss well

4. Cover and chill 2 hours (I very seldom chill)

5. Line each pita half with a lettuce leaf and fill with 1/2 cup chicken salad

Calories: 234 (30% from fat) FAT: 7.8g (sat 2.3g, mono 2.3g, poly 2.8g); PROTEIN: 18.8g; CARB 21.4g; FIBER 1.2g; CHOL 48mg; IRON 1.9mg; SODIUM 420mg; CALC 131mg


ally • January 24, 2008 at 4:23 pm

I totally stole this from WW, but it’s freaking delicious!

Chicken Fried Rice

2 sprays cooking spray

4 large egg white(s)

1/2 cup scallion(s), chopped, green and white parts

2 medium garlic clove(s), minced

12 oz uncooked boneless, skinless chicken breast, cut into 1/2-inch cubes

1/2 cup carrot(s), diced

2 cup cooked brown rice, regular or instant, kept hot

1/2 cup frozen green peas, thawed

3 Tbsp low-sodium soy sauce

* Coat a large nonstick skillet with cooking spray and set pan over medium-high heat. Add egg whites and cook, until scrambled, stirring frequently, about 3 to 5 minutes; remove from pan and set aside.

* Offheat, recoat skillet with cooking spray and place back over medium-high heat. Add scallions and garlic; sauté 2 minutes. Add chicken and carrots; sauté until chicken is golden brown and cooked through, about 5 minutes.

* Stir in reserved cooked egg whites, cooked brown rice, peas and soy sauce; cook until heated through, stirring once or twice, about 1 minute. Yields about 1 cup per serving (3 points for my WW friends)


swizzlepop • January 24, 2008 at 5:09 pm

Yummy Ginger Curry Chicken(totally made up name)

2 8oz boneless, skinless chicken breasts cut in half (so they end up

as 4, 4oz each)

approx. 1/4 red onion sliced a couple times but not diced (use more if you want)

1/2 shallot diced (same – use more if you want)

some sliced fresh ginger

pinch of curry powder

cayenne powder (only if you like spicy)

fresh garlic

Lawry’s seasoning salt

cumin powder

fried chicken seasoning (this is a powder seasoning)

1 tsp Olive Oil

Cut the onion and shallot and set them aside. Add chicken to the pan

(on med – lower if the oil starts to sizzle too much) with olive oil

and season each side with Lawry’s, cayenne and fried chicken seasoning

(one side will end up white by the time it’s seasoned but that is ok). Once

both sides are seasoned add the onion and shallot. Cover for about 2-3

minutes then add the ginger, garlic and cumin powder and cover again

for like 2 minutes. I then added a teensy bit of curry powder (like a pinch or so) to each individual piece. Keep covered but turn chicken as needed until cooked.

Serve with some veggies or over a bed of lettuce or both.


Sara • January 24, 2008 at 5:11 pm

This is not very fancy, but it’s healthy!


Boneless skinless chicken

1 can diced tomatoes

1 can black beans

1 tsp flax oil

Salt, Pepper

Season chicken breasts with salt and pepper and bake in the oven. While the chicken is baking, heat black beans and tomatoes in a saucepan. When the chicken is done, top with the black beans/tomatoes, and and top it all off with 1 tsp of flax oil for healthy fats (must be added last, after food is removed from heat).

Season chicken breasts with


Colleen • January 24, 2008 at 5:35 pm

Hmmm…here is something super-easy, super-delicious and REALLY fast that I make all the time. And, this is just for one serving! I live by myself, and it’s always nice when you don’t have to worry about all the dividing:)

Roasted Dijon-Parmesan Chicken Breast

1 skinless, boneless chicken breats

1T dijon mustard

2t dried thyme

1/4c parmesan cheese

salt and pepper

Preheat oven to 450F. Season one chicken breast with salt and pepper. Combine mustard and thyme and spread on top side of breast. Then, sprinkle parmesan cheese liberally over mustard mixture and press into chicken. Place on a baking sheet and bake at 450F for 15 minutes.

That’s it! It tastes delicious! I usually have it with some brown rice and a simple side salad.


Heather • January 24, 2008 at 9:30 pm

(I love this recipe. I cut back the lemon just a bit though so it wasn’t so lemony.)

Herbed Chicken Piccata

2 tablespoons dry breadcrumbs

1 teaspoon dried basil

1 teaspoon grated lemon rind

1/8 teaspoon pepper

2 garlic cloves, minced

4 (4-ounce) skinned, boned chicken breast halves

Cooking spray

1 teaspoon margarine

8 thin lemon slices

1/4 cup low-salt chicken broth

2 tablespoons chopped fresh parsley

2 tablespoons lemon juice

Combine first 5 ingredients in a shallow dish; set aside.

Place chicken between 2 sheets of heavy-duty plastic wrap; flatten to 1/4-inch thickness, using a meat mallet or rolling pin. Lightly coat both sides of chicken with cooking spray; dredge chicken in breadcrumb mixture.

Melt margarine in a large nonstick skillet coated with cooking spray over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove chicken from skillet. Set aside; keep warm. Add lemon slices to skillet; sauté 30 seconds. Add broth, parsley, and lemon juice; cook 1 minute. Spoon sauce over chicken.

Yield: 4 servings

CALORIES 160 (16% from fat); FAT 2.9g (sat 0.6g,mono 0.8g,poly 0.7g); PROTEIN 27.3g; CHOLESTEROL 66mg; CALCIUM 46mg; SODIUM 115mg; FIBER 0.4g; IRON 1.4mg; CARBOHYDRATE 6.9g

Cooking Light, JUNE 1997


zazu • January 24, 2008 at 10:54 pm

This is incredibly flavorful and easy!

Marinated Chicken

3 lbs chicken breast (can also use with turkey breast)

1/2 C oil

3/4 C Soy Sauce

1 12 oz can Diet Sprite

1 tsp horseradish

1 tsp garlic powder

1/4 C lemon juice

Marinate chicken or turkey in the above overnight or 24 hrs. Grill and serve!


Laura • January 24, 2008 at 11:20 pm

Champagne Chicken (and Black Beluga Lentil Salad): http://absolutlyfit.blogspot.com/2008/01/healthy-meal-champagne-chicken-and-baby.html. Ridiculously easy and it tastes great. Very light too!


lori • January 25, 2008 at 10:56 am

I have the easiest recipe of all…

Take the chicken and salsa… put in a slow cooker… When meat is shredded it is done… Use in tacos or whatever. :) My kids love it!!!

I got the recipe off Ellen. :)


JEM • January 25, 2008 at 3:20 pm

Honey Curry Chicken Bake


1 (3 pound) whole chicken, cut into pieces

1/2 cup butter, melted

1/2 cup honey

1/4 cup prepared mustard

1 teaspoon salt

1 teaspoon curry powder


Preheat oven to 350 degrees F (175 degrees C).

Place chicken pieces in a shallow baking pan, skin side up. Combine the melted butter or, honey, mustard, salt and curry powder and pour the mixture over the chicken. Bake in the preheated oven for 1 1/4 hours (75 minutes), basting every 15 minutes with pan drippings, until the chicken is nicely browned and tender and the juices run clear.

Take a while but it is so good…I serve with veggies and brown rice.


annabear • January 26, 2008 at 11:44 pm

Spiced Chicken

Boneless, Skinless Chicken – I use the ready-cut breast tenders, as they cook quickly and are versatile enough to serve warmed with a veggie, or cold in a salad.

Olive Oil – Drizzle sparingly to lightly coat chicken pieces

Spices – applied to chicken in the following order:

– salt

– pepper

– garlic powder

* – * Use these sparingly:

– dried rosemary

– dried sage

– cinnamon

You can cook these several different ways:

– On top of the stove, in a non-stick pan over med. heat until lightly browned & cooked through

– Start on top of the stove in an oven-safe pan to brown, then finish in the oven (this is what I do when I’m cooking whole, boneless, skinless breasts)

– Grilled, either indoor or outdoor

The combination of spices is surprisingly yummy & smells wonderful when cooking, too!

My favorite meal with this chicken is a nice big salad with assorted veggies, a couple chicken strips, and raspberry vinaigrette dressing – YUM!


Jay • January 28, 2008 at 1:06 pm

Your missing tonsils will thank you for this recipe.

This is a really off-the-wall recipe for boneless chicken that sounds terrible, looks worse, but will absolutely be your favorite food when you have your tonsils removed. The salt, fat and chicken of this mix tastes great, will not “stick” to your scar tissue, and keeps you from being hungry between sleeping and taking massive doses of painkillers.

Items needed:

1 Small bowl

1 Boneless chicken breast

1 Can of condensed Cream of Mushroom soup.

Take a cooked boneless chicken breast and toss it into your blender or chopper and reduce the meat to something approaching the constancy of sawdust. Take one can of condensed mushroom soup and pour/scoop/plop it into a small bowl. DO NOT ADD WATER. Mix the chicken into the condensed soup mix. Stir, heat and enjoy!

Don’t write this recipe off. I found that ice cream was the very last thing I wanted in my mouth after my operation. Leave the ice cream for the kids – this is for adults like me that have to have my tonsils removed at the ripe old age of 33.


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Jennette Fulda tells stories to the Internet about her life as a smartass, writer, weight-loss inspiration, chronic headache sufferer, and overall nice person (who is silently judging you). She does this at JennetteFulda.com now, but you can still have fun perusing her past here.

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