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 cubes
1 cup sliced onion
1 cup sliced green bell pepper
1 cup sliced celery
2 teaspoons minced garlic
1 1/4 cups low-sodium pasta sauce
1 tablespoon Worcestershire sauce
1/8 teaspoon cayenne pepper
Salt and freshly ground black pepper, to taste
Hot pepper sauce, to taste
1. Heat olive oil in a medium-size nonstick skillet over high heat. Add chicken cubes and brown on all sides for 3 minutes.
2. Remove chicken to a plate and reduce heat under skillet to medium high. Add onion, green pepper, celery, and garlic to skillet, and sauté 3 minutes.
3. Add pasta sauce, Worcestershire sauce, and cayenne pepper, and return chicken to skillet. Stir to combine ingredients. Simmer 3 minutes. A meat thermometer inserted into chicken should read 165°F.
4. Add salt and pepper to taste. Spoon chicken and sauce over rice, and add hot pepper sauce to taste.
Exchanges/Food Choices: 4 vegetable, 6 lean protein
Per serving: Calories 380, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2 g, Monounsaturated Fat 5 g, Cholesterol 130 mg, Sodium 260 mg, Potassium 1470 mg, Total Carbohydrate 26 g, Dietary Fiber 6 g, Sugars 14 g, Protein 42 g, Phosphorus 465 mg
Brown Rice
Serves: 2 / Serving Size: 3/4 cup
1 package microwave brown rice (to yield at least 1 1/2 cups cooked rice)
2 teaspoons olive oil
Salt and freshly ground black pepper, to taste
1. Cook rice according to package instructions. Measure out 1 1/2 cups rice and set aside any remaining rice for another meal.
2. Add the olive oil and salt and pepper to taste. Serve with the chicken.
Exchanges/Food Choices: 2 starch, 1 fat
Per serving: Calories 200, Calories from Fat 50, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 0 mg, Sodium 10 mg, Potassium 65 mg, Total Carbohydrate 34 g, Dietary Fiber 3 g, Sugars <1 g, Protein 4 g, Phosphorus 120 mg
Shopping List:
3/4 pound boneless, skinless chicken breasts
1 green bell pepper
1 bunch celery
1 can low-sodium pasta sauce
1 bottle Worcestershire sauce
1 bottle cayenne pepper
1 bottle hot pepper sauce
1 package microwave brown rice
Staples:
Olive oil
Onion
Minced garlic
Salt and black peppercorns
Helpful Hints:
• Minced garlic can be found in the produce section of the market.
• Any type of onion can be used.
Shop Smart:
• Look for low-sodium pasta sauce with 130 calories, less than 4 g fat, and 80 mg sodium per cup.
Devil’s Chicken with Sautéed Garlic Potatoes
Two types of strong, flavorful mustards give the sauce for this sautéed chicken its character. It’s a version of a typical French bistro dish. Potatoes cooked with garlic add another French-inspired touch.
Countdown:
• Microwave potatoes and set aside.
• Make chicken.
• Remove chicken from skillet and add potatoes.
Devil’s Chicken
Serves: 2 / Serving Size: 5 ounces chicken, 1 cup vegetables, 2 tablespoons sauce
2 tablespoons flour
Salt and freshly ground black pepper, to taste
3/4 pound boneless, skinless chicken breasts
2 teaspoons canola oil
1/4 cup dry vermouth
1 tablespoon Dijon mustard
1 tablespoon coarse-grain mustard
1/4 cup water
1/2 pound green beans, cut into 2-inch pieces
1 tablespoon light cream
1. Place flour on a plate and sprinkle with salt and pepper to taste. Add chicken and roll in the flour, making sure both sides of each breast are covered. Shake off the excess.
2. Heat oil in a nonstick skillet over medium-high heat. Add chicken and brown for 3 minutes. Turn and brown second side for 3 minutes. Add vermouth and cook 1 minute.
3. In a small bowl, blend mustards with water and add to skillet. Bring liquid to a simmer, scraping up browned bits in the pan.
4. Reduce heat to medium, add green beans, cover, and gently simmer 5 minutes. A meat thermometer inserted into chicken should read 165°F.
5. Remove chicken to 2 dinner plates.
6. Add cream to the skillet and stir to mix well. Spoon sauce over chicken. Reserve skillet for potatoes.
Exchanges/Food Choices: 2 vegetable, 6 lean protein, 1/2 fat
Per serving: Calories 340, Calories from Fat 100, Total Fat 11 g, Saturated Fat 2.5 g, Monounsaturated Fat 5 g, Cholesterol 130 mg, Sodium 460 mg, Potassium 850 mg, Total Carbohydrate 12 g, Dietary Fiber 4 g, Sugars 4 g, Protein 42 g, Phosphorus 430 mg
Sautéed Garlic Potatoes
Serves: 2 / Serving Size: 1 cup
1 pound red potatoes, unpeeled, washed, and cut into 1-inch pieces
3 large garlic