TOPS: Recipes

June 06, 2000

South of the Border Chicken

  • 2 whole boneless, skinless chicken breasts
  • 1/4 cup lime juice
  • 1/4 cup low-fat chicken broth
  • 1/4 cup chopped cilantro
  • 2 tablespoons chopped jalapeo peppers
  • 2 cups chopped tomatoes
  • 1/4 cup sliced green onions

Cut chicken breasts in half. Place in a shallow baking dish. In small bowl, combine lime juice, broth, cilantro and peppers. Pour half over chicken. Cover and marinate at room temperature for 30 minutes.

Meanwhile, prepare salsa by adding tomatoes and onions to mixture remaining in bowl. Set aside.

Remove chicken from marinade; discard remaining marinade.

Broil or grill chicken 6 inches from heat until done. Serve with salsa.

Serves 4.

Nutrition information per serving: 112 calories, 6 grams fat, 42 milligrams cholesterol, 83 milligrams sodium, 6 grams carbohydrates, 1 gram dietary fiber, 3 grams sugars, 16 grams protein.

Exchanges: 2 lean meat, 1 vegetable.

- Recipe from TOPS Club Inc.

Soup for all Seasons

  • 2 tablespoons low-fat chicken broth
  • 4 medium zucchini, cut into 1-inch cubes
  • 1/2 cup sliced green onions
  • 1 teaspoon curry powder
  • 13-ounce can low-fat chicken broth
  • 1 tablespoon cornstarch
  • 1/2 cup apple juice
  • 1 cup plain nonfat yogurt

In large saucepan, heat 2 tablespoons chicken broth over medium heat. Add zucchini, onions and curry powder. Saut until onions are tender. Add remaining broth. Reduce heat. Cover and simmer 30 minutes or until zucchini is tender. In small bowl, mix cornstarch and apple juice until smooth; whisk into soup. Bring soup to boil; boil 1 minute. Pour into blender or food processor. Add yogurt and blend until smooth. Serve hot or chill for later. If reheated, do not boil.

Serves 4.

Nutrition information per 1 tablespoon serving: 106 calories, 1 gram fat, 2 milligrams cholesterol, 400 milligrams sodium, 18 grams carbohydrates, 3 grams dietary fiber, 7 grams sugars, 8 grams protein.

Zesty Dressing

  • 1/3 cup canola oil
  • 1/3 cup low-fat chicken broth
  • 1 tablespoon Dijon mustard
  • 2 tablespoons lemon juice
  • 1 clove garlic, minced or pressed
  • 1/8 teaspoon pepper

In small jar with tight-fitting lid, combine all ingredients. Cover. Shake well. Refrigerate. Shake thoroughly before serving with mixed green or vegetable salads.

Nutrition information per 1 tablespoon serving: 42 calories, 5 grams fat, no cholesterol, 29 milligrams sodium.

Chicken Tikka

  • 1/3 cup plain yogurt
  • 1 1/2 tablespoons tomato pure
  • 1 1/2 tablespoons curry powder
  • 1 teaspoon paprika
  • 1 teaspoon lemon juice
  • 1/4 teaspoon salt
  • 1 pound boneless, skinless chicken breast tenders
  • 1 lemon, cut into 4 wedges

Combine yogurt, tomato pure, curry powder, paprika, lemon juice and salt in small bowl. Stir well.

Place chicken tenders in a medium bowl. Pour yogurt mixture over chicken. Stir to coat.

Thread chicken onto skewers and grill 8 to 10 minutes or until no longer pink in center, turning frequently. If desired, remove chicken from skewers.

Squeeze lemon wedges over chicken just before serving.

Recipe note: To broil, place chicken on rack in broiler pan so chicken is 3 to 4 inches from heat. Broil 15 to 18 minutes or until no longer pink in center, turning once.

Serves 4.

- From Spice Islands

For recipes, advice on cooking with spices or information on Spice Islands spices, visit the Web site at, or call the Spice Advice Hotline at 1-800-247-5251.

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