Quick and Easy Chicken. Linda Gassenheimer

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СКАЧАТЬ package sliced Portobello mushrooms (1/2 pound needed)

      1 package quinoa

      1 bunch parsley

      1 bunch chives

      Staples:

      Olive oil

      Minced garlic

      Salt and black peppercorns

      Helpful Hints:

      • Any type of mushroom can be used.

      • Sherry should be cooked over a low heat. It burns easily.

      • The skillet should be just large enough to hold the chicken legs in one layer. If it is too big, the juices will run along the bottom and evaporate.

      • A quick way to chop parsley and chives is to snip them with a scissors.

Chicken in Red Wine with Parsley Noodles

      Chicken cooked in a rich red wine sauce is a French classic. This quick version captures the French flavors without all the fuss.

      Countdown:

      • Place water for noodles on to boil.

      • Start chicken.

      • Make noodles.

      • Complete chicken dish.

      Chicken in Red Wine

      Serves: 2 / Serving Size: 5 ounces chicken, 2 cups vegetables, 1/4 cup sauce

      2 teaspoons canola oil

      1 1/2 pounds skinless chicken legs with bone

      1 cup sliced onion

      1 cup sliced carrots

      1 teaspoon minced garlic

      2 tablespoons water

      1/2 cup red wine

      1/2 cup fat-free, low-sodium chicken stock

      1/2 pound button mushrooms, cut into quarters

      Salt and freshly ground black pepper, to taste

      1. In a nonstick skillet just large enough to hold the chicken legs in one layer, heat oil over medium-high heat.

      2. Add the chicken, onion, carrots, and minced garlic. Brown the chicken on all sides, and stir vegetables for about 5 minutes.

      3. Add water, reduce heat to medium, and cover with a lid. Cook 10 minutes. A meat thermometer inserted into chicken should read 170°F. Remove chicken and vegetables to a plate.

      4. Raise the heat to high and add the wine to the skillet, scraping up the brown bits on the bottom of the skillet. Reduce the wine by half (about 4–5 minutes), and add the chicken stock and mushrooms. Simmer 3–4 minutes. Return the chicken and vegetables to the skillet to warm through.

      5. Sprinkle with salt and pepper to taste. Serve over the noodles.

      Exchanges/Food Choices: 3 vegetable, 5 1/2 lean protein, 1 fat

      Per serving: Calories 370, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.5 g, Monounsaturated Fat 5 g, Cholesterol 160 mg, Sodium 250 mg, Potassium 1210 mg, Total Carbohydrate 17 g, Dietary Fiber 4 g, Sugars 8 g, Protein 40 g, Phosphorus 500 mg

      Parsley Noodles

      Serves: 2 / Serving Size: 3/4 cup

      1/4 pound fresh whole-wheat linguine

      1/4 cup chopped parsley

      2 teaspoons canola oil

      Salt and freshly ground black pepper, to taste

      1. Bring a large pot with 3–4 quarts water to a boil.

      2. Add the linguine. Boil 2–3 minutes or until tender but firm.

      3. Place parsley in a mixing bowl and add the oil and 1 tablespoon pasta cooking water. Drain the pasta and add to the bowl.

      4. Toss until pasta is coated with the parsley. Add salt and pepper to taste.

      Exchanges/Food Choices: 3 starch, 1 fat

      Per serving: Calories 250, Calories from Fat 45, Total Fat 5 g, Saturated Fat 0.5 g, Monounsaturated Fat 3 g, Cholesterol 0 mg, Sodium 5 mg, Potassium 170 mg, Total Carbohydrate 43 g, Dietary Fiber 2 g, Sugars 2 g, Protein 8 g, Phosphorus 110 mg

      Shopping List: :

      1 1/2 pounds skinless chicken legs with bone

      1 bottle red wine

      1 package button mushrooms (1/2 pound needed)

      1 package fresh whole-wheat linguine

      1 bunch parsley

      Staples

      Canola oil

      Onion

      Carrots

      Minced garlic

      Fat-free, low-sodium chicken stock

      Salt and black peppercorns

      Helpful Hints:

      • Look for skinless chicken legs with the bone, or remove the skin before cooking.

      • Dried linguine can be used instead of fresh. Boil dried linguine for 10 minutes.

      • A quick way to chop parsley is to snip the leaves from the stems with a scissors.

      • Any type of onion can be used.

      Shop Smart:

      • Look for fat-free, low-sodium chicken stock or broth with 20 calories per cup and about 150 mg sodium per cup.

Creole Chicken with Brown Rice

      Green pepper, celery, and onions are essential ingredients in Creole and Cajun cooking. Add pasta sauce, hot peppers, and chicken, and you’ve got a quick and easy Chicken Creole.

      Countdown:

      • Make rice and set aside.

      • Make chicken.

      Creole Chicken

      Serves: 2 / Serving Size: 5 ounces chicken, 2 cups vegetables, 1/2 cup sauce

      2 teaspoons olive oil

      3/4 pound boneless, skinless chicken breasts, cut into 1-inch СКАЧАТЬ