Quick and Easy Chicken. Linda Gassenheimer
Chicken
Serves: 2 / Serving Size: 5 ounces chicken, 2 tablespoons sauce
3/4 pound boneless, skinless chicken breasts
2 tablespoons flour
1 teaspoon crushed red pepper
Salt and freshly ground black pepper, to taste
1 tablespoon olive oil
2 tablespoons honey
2 tablespoons Dijon mustard
1. Place chicken between 2 pieces of plastic wrap or foil. Flatten with a meat mallet or the bottom of a heavy skillet until the breasts are about 1/2 inch thick.
2. In a small bowl, mix the flour, the crushed red pepper, and salt and pepper. Dip flattened chicken breasts in the mixture, making sure all sides are coated.
3. Heat oil in a nonstick skillet over medium-high heat. Sauté chicken for 3 minutes, then turn and cook on second side for 3 minutes. A meat thermometer inserted into chicken should read 165°F.
4. While chicken cooks, mix honey and mustard together. Remove chicken to 2 dinner plates and spread mustard sauce on top.
Exchanges/Food Choices: 1 starch, 5 lean protein, 1 fat
Per serving: Calories 350, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2 g, Monounsaturated Fat 7 g, Cholesterol 125 mg, Sodium 450 mg, Potassium 620 mg, Total Carbohydrate 21 g, Dietary Fiber <1 g, Sugars 17 g, Protein 40 g, Phosphorus 385 mg
Sweet Pepper Potatoes
Serves: 2 / Serving Size: 1/2 cup vegetables, 1/2 cup potatoes
1/2 pound sweet potatoes, peeled and cut into 1-inch pieces (about 1 3/4 cups)
1 medium red bell pepper, seeded and cut into 1-inch pieces (about 1 cup)
2 teaspoons olive oil
Salt and freshly ground black pepper, to taste
1. Place sweet potatoes and red bell pepper in a microwave-safe bowl. Cover with plastic wrap or a plate. Microwave on high 5 minutes. Let stand 1 minute.
2. Remove cover and add olive oil and salt and pepper. Toss well and serve with chicken.
Exchanges/Food Choices: 1 starch, 1 vegetable, 1 fat
Per serving: Calories 150, Calories from Fat 40, Total Fat 4.5 g, Saturated Fat 0.5 g, Monounsaturated Fat 3.5 g, Cholesterol 0 mg, Sodium 65 mg, Potassium 480 mg, Total Carbohydrate 26 g, Dietary Fiber 4 g, Sugars 7 g, Protein 2 g, Phosphorus 65 mg
Shopping List:
3/4 pound boneless, skinless chicken breasts
1 bottle crushed red pepper
1 small bottle honey
1 bottle Dijon mustard
1/2 pound sweet potatoes
1 medium red bell pepper
Staples:
Flour
Salt and black peppercorns
Olive oil
Helpful Hints:
• Crushed red pepper, sometimes called hot pepper flakes, can be found in the spice section of the supermarket.
• Green or yellow bell peppers can be substituted for the red bell pepper. Alternatively, canned pimentos can be added to the cooked sweet potatoes.
Lemon-Pepper Chicken with Carrot and Zucchini Cannellini Beans
Chicken takes on the spicy, citrus flavor of lemon and cracked black pepper in this hot and refreshing dish. Cannellini beans with carrots and zucchini make a colorful side dish.
Countdown:
• Marinate chicken.
• Make side dish.
• Finish chicken.
Lemon-Pepper Chicken
Serves: 2 / Serving Size: 5 ounces chicken
1/4 cup fresh lemon juice
1 1/2 tablespoons olive oil
1 tablespoon cracked black pepper
3/4 pound boneless, skinless chicken breasts
1. Mix lemon juice, olive oil, and pepper together in a small bowl or plastic bag. Remove visible fat from chicken, poke several holes at varying intervals in the chicken, and add chicken to the lemon juice mixture. Let marinate while preparing side dish.
2. Heat a stove-top grill.
3. Remove chicken from marinade, reserving marinade, and sear the chicken on one side for 2 minutes. Turn and sear second side for 2 more minutes. Reduce heat and continue to cook 5–7 minutes. (Chicken can also be cooked under a broiler, cooking for 3–4 minutes per side.)
4. Baste chicken with the reserved marinade as it cooks. A meat thermometer inserted into chicken should read 165°F.
Exchanges/Food Choices: 5 lean protein, 2 fat
Per serving: Calories 310, Calories from Fat 135, Total Fat 15 g, Saturated Fat 2.5 g, Monounsaturated Fat 9 g, Cholesterol 125 mg, Sodium 80 mg, Potassium 650 mg, Total Carbohydrate 4 g, Dietary Fiber 1 g, Sugars <1 g, Protein 39 g, Phosphorus 370 mg
Carrot and Zucchini Cannellini Beans
Serves: 2 / Serving Size: 1 cup vegetables, 3/4 cup beans
1 cup sliced carrots
1 cup sliced zucchini
1/2 cup fat-free, low-sodium chicken stock
1 1/2 cups low-sodium cannellini beans, rinsed and drained
2 teaspoons minced garlic
Salt and freshly ground black pepper, to taste
1. Add carrots, zucchini, and chicken stock to a medium-size saucepan.
2. Bring to a boil over medium-high heat and cover. Cook 5 minutes.
3. Add the cannellini beans and garlic. Simmer 2–3 minutes to warm the beans. Add salt and pepper to taste, and serve.
Exchanges/Food Choices: 3 starch, 1 vegetable
Per serving: Calories 270, Calories from Fat 10, Total Fat 1 g, Saturated Fat 0 g, Monounsaturated Fat 0 g, Cholesterol 0 mg, Sodium 85 mg, Potassium 1110 mg, Total Carbohydrate 51 g, Dietary Fiber 12 g, Sugars 7 g, Protein 17 g, Phosphorus 350 mg
Shopping List:
2 lemons
1 bottle cracked black pepper
3/4 pound boneless, skinless chicken breasts
1 package sliced carrots
1 small zucchini
1 can low-sodium cannellini beans
Staples:
Olive oil
Fat-free, low-sodium chicken stock
Minced garlic
Salt and black peppercorns
Helpful Hints:
• Cracked black pepper can be found in the spice section of the market.
• Navy beans can be used instead of cannellini beans.
Shop Smart:
• Look for fat-free, low-sodium chicken stock or broth with 20 calories per cup and about 150 mg sodium per cup.
Mango Salsa Pan-Roasted Chicken and Hot Peanut Rice
Chicken with chunky mango salsa makes a sweet and spicy dinner.
To cube mango: slice off each side as close to the seed as possible. Take the mango half in your hand,