Quick and Easy Chicken. Linda Gassenheimer

Чтение книги онлайн.

СКАЧАТЬ Lemon-Pepper Chicken with Carrot and Zucchini Cannellini Beans

       Mango Salsa Pan-Roasted Chicken and Hot Peanut Rice

       Orange-Honey Chicken with Garlic Zucchini and Grape Tomatoes

       Oven-Fried Chicken with Creamed Corn and Lima Beans

       Pecan-Crusted, Honey-Glazed Chicken with Rosemary-Garlic Cannellini Beans

       Sangria-Braised Pulled Chicken Sliders with Quick Slaw

       Savory Sage Chicken with Zucchini and Tomato Rice

       Southwestern Chicken Burgers with Tortilla Salad

       Stout-Soused Chicken with Potatoes and Leeks

       Sweet and Sour Meatballs with Egg Noodles and Peas

       Walnut-Crusted Chicken with Tomato and Bean Salad

Almond-Maple Chicken with Hot Pepper Succotash

      A maple syrup glaze and sliced almonds give extra flavor and crunch to chicken breasts. Hot pepper jelly adds zing to sautéed corn and lima beans. The Hot Pepper Succotash can be made in minutes in the microwave.

      Countdown:

      • Place succotash in microwave.

      • While succotash cooks, make chicken dish.

      Almond-Maple Chicken

      Serves: 2 / Serving Size: 5 ounces chicken, 1 tablespoon sauce

      3/4 pound boneless, skinless chicken breasts

      2 tablespoons maple syrup

      1 tablespoon canola oil

      Olive oil cooking spray

      Salt and freshly ground black pepper, to taste

      2 tablespoons sliced almonds

      1. Remove all visible fat from chicken.

      2. Mix maple syrup and canola oil together. Set aside.

      3. Heat a nonstick skillet, just big enough to hold chicken in one layer, over medium-high heat. Spray skillet with olive oil cooking spray, add chicken, and cover with a lid. Sauté 5 minutes. Turn and sauté, covered, 3 more minutes. A meat thermometer inserted into chicken should read 165°F.

      4. Remove skillet from heat and pour maple syrup mixture over chicken. Turn chicken over in the sauce and divide chicken between 2 dinner plates.

      5. Pour remaining sauce over chicken. Add salt and pepper to taste. Sprinkle almonds on top.

      Exchanges/Food Choices: 1 other carbohydrate, 6 lean protein, 3 fat

      Per serving: Calories 470, Calories from Fat 230, Total Fat 25 g, Saturated Fat 2.5 g, Monounsaturated Fat 14 g, Cholesterol 125 mg, Sodium 85 mg, Potassium 780 mg, Total Carbohydrate 19 g, Dietary Fiber 3 g, Sugars 15 g, Protein 43 g, Phosphorus 470 mg

      Hot Pepper Succotash

      Serves: 2 / Serving Size: 3/4 cup

      2 tablespoons hot pepper jelly

      3/4 cup frozen corn kernels

      3/4 cup frozen lima beans

      1. Place all ingredients in a microwave-safe bowl. Cover with a plate or plastic wrap.

      2. Microwave on high 2 minutes.

      3. Toss well and serve.

      Stove-top Method: Place hot pepper jelly, corn, and lima beans in a skillet over medium-high heat. Sauté 3 minutes. The vegetables only need to be warmed through.

      Exchanges/Food Choices: 2 starch, 1/2 other carbohydrate

      Per serving: Calories 180, Calories from Fat 5, Total Fat 0.5 g, Saturated Fat 0 g, Monounsaturated Fat 0 g, Cholesterol 0 mg, Sodium 40 mg, Potassium 400 mg, Total Carbohydrate 41 g, Dietary Fiber 5 g, Sugars 13 g, Protein 6 g, Phosphorus 100 mg

      Shopping List:

      3/4 pound boneless, skinless chicken breasts

      1 bottle maple syrup

      1 small package sliced almonds

      1 jar hot pepper jelly

      1 package frozen corn kernels

      1 package frozen lima beans

      Staples:

      Canola oil

      Olive oil cooking spray

      Salt and black peppercorns

      Helpful Hints:

      • Walnuts, pistachios, or pecans can be substituted for sliced almonds.

      • Any type of hot pepper jelly can be used.

Cajun Chicken with Caramelized Onion Rice

      Cajun cooking is considered the country cousin to Creole cuisine. Cajun is often referred to as country food. It’s hot and spicy. If you like your food really hot, serve hot pepper sauce on the side.

      Countdown:

      • Marinate chicken.

      • Start cooking onions and red bell pepper.

      • Remove to a bowl and use same skillet for chicken.

      • Make chicken.

      • Finish rice.

      Cajun Chicken

      Serves: 2 / Serving Size: 5 ounces chicken

      3/4 pound boneless, skinless chicken breasts

      1/2 teaspoon paprika

      1/2 teaspoon black pepper

      1/4 teaspoon cayenne pepper

      1/2 teaspoon dried thyme

      1/8 teaspoon salt

      1/2 teaspoon garlic powder

      2 teaspoons canola oil

      1. Place chicken between 2 pieces of plastic wrap and pound it to an even thickness of about 1/2 inch.

      2. Mix paprika, black pepper, cayenne pepper, dried thyme, salt, and garlic powder together in a СКАЧАТЬ