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 bowl. Add chicken to the seasoning mix and roll, being sure to coat both sides. Set aside while preparing remaining ingredients for the meal.
3. Heat oil over medium heat in the nonstick skillet used to cook the onions. Add chicken to skillet and sauté 2 minutes. Turn and sauté 2 minutes. Remove from heat, cover with a lid, and let sit 10 minutes. (Cook 3 minutes per side for 1-inch-thick pieces of chicken.) A meat thermometer inserted into cooked chicken should read 165°F.
Exchanges/Food Choices: 5 lean protein, 1/2 fat
Per serving: Calories 250, Calories from Fat 80, Total Fat 9 g, Saturated Fat 1.5 g, Monounsaturated Fat 4 g, Cholesterol 125 mg, Sodium 220 mg, Potassium 600 mg, Total Carbohydrate 2 g, Dietary Fiber <1 g, Sugars 0 g, Protein 39 g, Phosphorus 365 mg
Caramelized Onion Rice
Serves: 2 / Serving Size: 1 3/4 cups rice/vegetable mixture
2 cups sliced onion
2 teaspoons canola oil
1 cup sliced red bell pepper
Salt and freshly ground black pepper, to taste
1 package microwave brown rice (to yield at least 1 1/2 cups cooked rice)
1. Place onion in a microwave-safe bowl and microwave on high 5 minutes.
2. Heat oil in a nonstick skillet over medium-high heat. Add the onions and red bell pepper. Sauté 5 minutes, stirring during that time. Add salt and pepper to taste. Remove to a bowl.
3. Cook rice according to package instructions. Measure out 1 1/2 cups rice and set aside any remaining rice for another meal.
4. Add rice to the bowl with the onions and red bell pepper. Toss well.
Exchanges/Food Choices: 2 1/2 starch, 1 vegetable, 1 fat
Per serving: Calories 270, Calories from Fat 45, Total Fat 5 g, Saturated Fat 0.5 g, Monounsaturated Fat 3 g, Cholesterol 0 mg, Sodium 10 mg, Potassium 320 mg, Total Carbohydrate 51 g, Dietary Fiber 4 g, Sugars 7 g, Protein 5 g, Phosphorus 100 mg
Shopping List:
3/4 pound boneless, skinless chicken breasts
1 bottle paprika
1 bottle cayenne pepper
1 bottle dried thyme
1 bottle garlic powder
1 red bell pepper
1 package microwave brown rice
Staples:
Salt and black peppercorns
Canola oil
Onion
Helpful Hints:
• Any type of onion can be used.
• Spread seasonings over chicken and let stand while preparing the remaining ingredients and rice.
• Sauté chicken on a low flame to keep the spices from burning.
• Make sure your bottles of dried herbs and spices are less than 6 months old.
Chicken in Sherry-Mushroom Sauce with Herbed Quinoa
Slow cooking in sherry produces