A Variety of Entrees Can Be Prepared From This Low-Fat, High-Protein Food

The cook who keeps a supply of chicken breasts in the freezer is prepared for just about any dinner situation that could arrive. Whether it’s a hungry family, an elegant dinner party or a special celebration for just two, chicken breasts can be adapted to fit the need. When the skin is removed, chicken breasts offer a low-fat, protein- and niacin-rich ingredient in a recipe with room to add vitamin and mineral-rich ingredients.

We start off here with boned and skinned chicken breasts served in a Madeira cream sauce with broccoli spears. Although the recipe adds up to 710 calories, the meal can be completed with just the addition of rice to boost the thiamine and iron content enough to result in a nutritionally balanced but richly flavored meal for fewer than 1,000 calories. For those who want fewer calories, try preparing the recipe using half as much butter, replacing half the wine with broth and substituting low-fat milk for the cream. The result won’t taste as rich, but the calorie count will be significantly less.

If it’s just the two of you, try the Chicken Tarragon en Croute. This dish adds up to 430 calories but needs more in the way of nutritional supplements from the rest of the meal. A tossed salad that includes either tomatoes or green peppers will provide more vitamins A and C; milk will add the needed riboflavin and calcium, and a little extra iron can be provided with a serving of rice or some dried apricots for dessert.

CHICKEN BREASTS AND BROCCOLI WITH MADEIRA SAUCE

1 (9-ounce) package frozen broccoli spears in pouch

2 large chicken breasts, skinned, halved and boned

2 teaspoons lemon juice

White pepper

1/4 cup flour

2 tablespoons unsalted butter

2/3 cup chicken broth

2/3 cup Madeira wine

2 cups whipping cream

1/4 teaspoon salt

1 teaspoon lemon juice

1 tablespoon grated Parmesan cheese

Thaw unopened pouch of broccoli in bowl of hot water 15 minutes.

Meanwhile, sprinkle each side of chicken breasts with lemon juice and 1/4 to 1/2 teaspoon white pepper. Coat each breast with flour.

Melt butter in large skillet. Add chicken and saute 5 to 6 minutes on each side or until breasts are tender. Set aside.

Combine chicken broth and wine in large saucepan. Bring to boil and boil over medium heat about 6 minutes or until liquid is reduced to 2/3 cup. Add cream, salt and 1/8 teaspoon white pepper. Continue to boil until liquid is reduced to 1 3/4 cups, 8 to 10 minutes. Stir in lemon juice.

Arrange undrained broccoli spears in 12x8-inch baking dish. Place chicken breasts over broccoli and sprinkle with cheese. Bake at 375 degrees 15 to 20 minutes or until hot and bubbly. Makes 4 servings.

PER SERVING: 710 calories; 33 gm protein; 16 gm carbohydrate; 15 gm fat; 360 mg sodium; 600 mg potassium.

USRDA

Protein 50% Riboflavin 20% Vitamin A 45% Niacin 50% Vitamin C 40% Calcium 15% Thiamine 08% Iron 10% CHICKEN TARRAGON EN CROUTE

2 tablespoons butter, softened

1/2 teaspoon lemon juice

1/8 to 1/4 teaspoon tarragon

1/8 teaspoon garlic salt

1/8 teaspoon black pepper

1 (4-ounce) can refrigerated crescent roll dough

2 (4-ounce) chicken breasts, skinned and boned

Flour

1 egg, beaten

Combine butter, lemon juice, tarragon, garlic salt and pepper in small bowl. Set aside.

Separate dough into 2 rectangles. Firmly press perforations to seal. Press or roll each piece into 6x4-inch rectangle.

Coat chicken breasts with flour. Place 1 chicken breast on each rectangle. Spread butter mixture evenly over each chicken breast. Starting at short end, roll up jelly-roll fashion. Firmly pinch edges and ends of dough to seal. Place seam side down on ungreased baking sheet. Cut slit in top of each bundle. Bake at 375 degrees 20 to 25 minutes or until golden brown. Brush with beaten egg and bake 5 minutes more or until deep golden brown. Makes 2 servings.

PER SERVING: 430 calories; 28 gm protein; 28 gm carbohydrate; 22 gm fat; 910 mg sodium; 410 mg potassium.

USRDA

Protein 40% Riboflavin 10% Vitamin A 10% Niacin 60% Vitamin C 00% Calcium 02% Thiamine 15% Iron 10% CHICKEN-PINEAPPLE STIR-FRY

1 (20-ounce) can pineapple chunks in syrup

1 whole chicken breast, skinned and boned

1 teaspoon minced garlic

1 teaspoon minced ginger root

2 tablespoons oil

3 green onions, cut into 1-inch lengths

2 cups sliced celery

1 cup sliced sweet red pepper

2 tablespoons soy sauce

1 tablespoon cornstarch

1 tablespoon water

1 tablespoon vinegar

Drain pineapple, reserving 1/4 cup syrup. Cut chicken into bite-size pieces. Saute garlic and ginger in hot oil 1 minute. Add chicken. Cook until chicken is no longer pink, 3 to 4 minutes.

Add green onions, celery, red pepper, soy sauce and reserved pineapple syrup. Cover and cook 2 minutes. Blend cornstarch with water. Stir into vegetables. Cook until thickened. Stir in vinegar, then fold in pineapple. Heat through. Serve immediately. Makes 4 servings.

PER SERVING: 295 calories; 20 gm protein; 36 gm carbohydrate; 9 gm fat; 776 mg sodium; 683 mg potassium.

USRDA

Protein 31% Riboflavin 09% Vitamin A 23% Niacin 36% Vitamin C 98% Calcium 06% Thiamine 12% Iron 11% SAUTEED CHICKEN BREASTS DIJON

6 chicken breast halves

1/2 teaspoon salt

1/8 teaspoon black pepper

1/4 cup flour

1/4 cup butter, clarified

1 cup dry white wine

1/2 cup chicken stock

1/2 teaspoon chopped fresh tarragon

1 small bay leaf

2 egg yolks

3 tablespoons sour cream

2 tablespoons Dijon mustard

Dash red pepper

1 tablespoon minced chives

Sprinkle chicken breasts with salt and pepper. Dust with flour. Heat clarified butter in skillet and add chicken breasts. Saute until breasts are golden brown on both sides, about 15 minutes.

Add wine and cook, scraping brown bits from pan, until liquid is reduced by 1/3. Add chicken stock, tarragon and bay leaf and simmer 10 minutes until chicken is tender. Transfer chicken breasts to heated platter and keep warm.

Reduce liquid by 1/3 and discard bay leaf. Blend egg yolks with sour cream and mustard. Add red pepper. Stir in sour cream mixture using whisk and cook, stirring constantly, until thickened. Do not boil. Spoon sauce over chicken and sprinkle with chives. Makes 6 servings.

PER SERVING: 338 calories; 38 gm protein; 6 gm carbohydrate; 14 gm fat; 473 mg sodium; 536 mg potassium.

USRDA

Protein 58% Riboflavin 10% Vitamin A 12% Niacin 68% Vitamin C 01% Calcium 04% Thiamine 06% Iron 13% COLD MUSHROOM AND LEMON CHICKEN

2 whole chicken breasts, halved, boned, skinned and cut into 1/2-inch pieces

1/3 cup lemon juice

1 pound mushrooms

1 teaspoon salt

1/4 teaspoon grated lemon peel

1/8 teaspoon black pepper

Place chicken in small bowl. Add lemon juice and toss to coat chicken evenly. Cover and set aside 30 minutes.

Meanwhile, rinse, pat dry and slice mushrooms. Place chicken and lemon marinade in large skillet with tight-fitting lid. Add mushrooms, salt, lemon peel and pepper. Cook, covered, over low heat until chicken and mushrooms are tender, 8 to 10 minutes, stirring occasionally. Chill mixture. Drain and discard excess liquid. Serve chicken and mushrooms over lettuce leaves and garnish with lemon slices and parsley, if desired. Makes 6 servings.

PER SERVING: 248 calories; 39 gm protein; 6 gm carbohydrate; 7 gm fat; 444 mg sodium; 824 mg potassium.

USRDA

Protein 59% Riboflavin 37% Vitamin A 01% Niacin 89% Vitamin C 14% Calcium 02% Thiamine 09% Iron 12%