Countdown:
• Start cooking chicken.
• While chicken cooks, make quinoa.
• Complete chicken dish.
Chicken in Sherry-Mushroom Sauce
Serves: 2 / Serving Size: 5 ounces chicken, 1 cup vegetables, 2 tablespoons sauce
1 1/2 pounds skinless chicken legs with bone
1/2 lemon
2 teaspoons olive oil
2 teaspoons minced garlic
1 cup dry sherry
1/2 pound sliced Portobello mushrooms
Salt and freshly ground black pepper, to taste
1. Rub the chicken with the half lemon.
2. In a nonstick skillet just large enough to hold the legs in one layer, heat oil over medium-high heat.
3. Add the chicken legs and brown 2 minutes. Turn and brown 2 more minutes.
4. Reduce the heat to low, and add the garlic and sherry. Cover tightly and cook 10 minutes, turning from time to time.
5. Add the mushrooms to the chicken and cook, uncovered, 5 minutes. A meat thermometer inserted into chicken should read 170°F. Add salt and pepper to taste.
Exchanges/Food Choices: 1 other carbohydrate, 1 vegetable, 5 1/2 lean protein, 2 fat
Per serving: Calories 460, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.5 g, Monounsaturated Fat 6 g, Cholesterol 160 mg, Sodium 180 mg, Potassium 930 mg, Total Carbohydrate 20 g, Dietary Fiber 1 g, Sugars 4 g, Protein 38 g, Phosphorus 435 mg
Herbed Quinoa
Serves: 2 / Serving Size: 3/4 cup
1/2 cup quinoa
2 cups water
1/4 cup chopped parsley
1/4 cup sliced chives
1 teaspoon olive oil
Salt and freshly ground black pepper, to taste
1. Place quinoa in a colander or sieve with small openings and run cold water over the grains. Let drain.
2. Place the quinoa and water in a saucepan. Bring to a boil over high heat.
3. Reduce heat to medium, cover with a lid, and cook 10 minutes. All of the water should be absorbed. If the pan runs dry before the quinoa is cooked, add more water.
4. Add the parsley, chives, olive oil, and salt and pepper. Place quinoa on a plate, and serve chicken and sauce on top.
Exchanges/Food Choices: 2 starch, 1/2 fat
Per serving: Calories 180, Calories from Fat 45, Total Fat 5 g, Saturated Fat 0.5 g, Monounsaturated Fat 2.5 g, Cholesterol 0 mg, Sodium 5 mg, Potassium 300 mg, Total Carbohydrate 28 g, Dietary Fiber 3 g, Sugars 0 g, Protein 6 g, Phosphorus 205 mg
Shopping List:
1 1/2 pounds skinless chicken legs with bone
1 lemon
1 bottle dry sherry
1 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)
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