Salt and freshly ground black pepper, to taste
1. Place potatoes in a microwave-safe bowl and microwave on high 5 minutes.
2. Remove from microwave and add garlic cloves. Set aside.
3. After chicken is removed from the skillet, add canola oil and turn heat to high.
4. Add the potatoes and garlic to skillet. Sauté the potatoes for about 5 minutes to brown on all sides. Remove garlic and serve potatoes with the chicken.
Exchanges/Food Choices: 2 starch, 1 fat
Per serving: Calories 200, Calories from Fat 45, Total Fat 5 g, Saturated Fat 0 g, Monounsaturated Fat 3 g, Cholesterol 0 mg, Sodium 40 mg, Potassium 1030 mg, Total Carbohydrate 36 g, Dietary Fiber 4 g, Sugars 3 g, Protein 4 g, Phosphorus 140 mg
Shopping List:
3/4 pound boneless, skinless chicken breasts
1 small bottle dry vermouth
1 jar Dijon mustard
1 jar coarse-grain mustard
1 package green beans (1/2 pound needed)
1 small carton light cream
1 pound red potatoes
Staples:
Flour
Salt and black peppercorns
Canola oil
Garlic
Helpful Hints:
• Trimmed green beans can be found in the produce section of the market.
• Use a skillet just large enough to hold the chicken. If the skillet is too large, the sauce will evaporate.
Dilled Chicken Parcels with Parsley Rice
When chicken topped with vegetables and dill is cooked in a parcel, the natural flavor is sealed into the parcel. The chicken is succulent, and the vegetables are cooked just right. The secret is to make sure your oven is at temperature when adding the parcels.
Countdown:
• Preheat oven to 450°F.
• Prepare chicken parcels.
• While chicken cooks, make rice dish.
Dilled Chicken Parcels
Serves: 2 / Serving Size: 5 ounces chicken, 1 cup vegetables, 2 tablespoons sauce
2 circles of aluminum foil or parchment paper (about 12 inches in diameter)
2 teaspoons olive oil
3/4 pound boneless, skinless chicken breast cutlets, thinly sliced into 1/4-inch-thick slices
2 tablespoons chopped fresh dill OR 2 teaspoons dried dill
Salt and freshly ground black pepper, to taste
1 cup frozen diced onion, defrosted
1 cup frozen diced green peppers, defrosted
1 1/4 cups thinly sliced Portobello mushrooms
1/4 cup dry white wine
1. Preheat oven to 450°F.
2. Coat one half of each paper or foil circle with olive oil. Divide the chicken in half and place half on the oiled part of each circle.
3. Sprinkle half the dill over chicken in each parcel along with salt and pepper to taste. Spoon half of the onion, green pepper, and mushrooms into each parcel. Spoon 2 tablespoons wine into each parcel.
4. Close the parcels by folding the empty half over the half that contains the chicken and sealing the edges. If using foil, bend the edges over and press together. If using parchment paper, fold the edges together and then fold them around the semi-circle, overlapping the previous fold as you go.
5. Place on a baking tray and bake 15 minutes. A meat thermometer inserted into chicken should read 165°F.
6. To serve, place each parcel on an individual plate and open at the table. Or lift the chicken and vegetables out of the parcels onto each plate and pour the sauce over them.
Exchanges/Food Choices: 2 vegetable, 5 1/2 lean protein, 1/2 fat
Per serving: Calories 310, Calories from Fat 80, Total Fat 9 g, Saturated Fat 1.5 g, Monounsaturated Fat 4.5 g, Cholesterol 125 mg, Sodium 95 mg, Potassium 920 mg, Total Carbohydrate 10 g, Dietary Fiber 3 g, Sugars 5 g, Protein 41 g, Phosphorus 430 mg
Parsley Rice
Serves: 2 / Serving Size: 3/4 cup
1 package microwave brown rice (to yield at least 1 1/2 cups cooked rice)
1/4 cup chopped parsley
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 and set aside any remaining rice for another meal.
2. Add the parsley, olive oil, and salt and pepper to taste.
Exchanges/Food Choices: 2 starch, 1 fat
Per serving: Calories 210, Calories from Fat 50, Total Fat 6 g, Saturated Fat 1 g, Monounsaturated Fat 4 g, Cholesterol 0 mg, Sodium 10 mg, Potassium 105 mg, Total Carbohydrate 34 g, Dietary Fiber 3 g, Sugars <1 g, Protein 4 g, Phosphorus 125 mg
Shopping List:
Aluminum foil or parchment paper
3/4 pound boneless, skinless chicken breast cutlets
1 bunch fresh or 1 bottle dried dill
1 package frozen diced onion
1 package frozen diced green peppers
1 container sliced Portobello mushrooms
1 bottle dry white wine
1 package microwave brown rice
1 bunch parsley
Staples:
Olive oil
Salt and black peppercorns
Helpful Hints:
• A quick way to chop dill and parsley is to snip the leaves with a scissors.
• A quick way to defrost the onion and green peppers is to place them in a sieve and run hot tap water over them. Squeeze out extra liquid.
Fresh Herbed Chicken with Red Potatoes and Green Beans
Fresh herbs give a fragrant flavor to chicken. With the help of a food processor and microwave oven, this dinner takes only minutes to make. Fresh tarragon has an anise or licorice flavor—if you prefer, use basil, cilantro, or dill instead.
Countdown:
• Prepare ingredients.
• Start cooking chicken.
• While chicken cooks, make potatoes and green beans.
Fresh Herbed Chicken
Serves: 2 / Serving Size: 5 ounces chicken
3 teaspoons olive oil, divided
2 6-ounce boneless, skinless chicken breasts
2 tablespoons fresh OR 2 teaspoons dried tarragon
1/2 cup fresh parsley
3 medium button mushrooms, chopped (about 1/2 cup)
1 teaspoon minced garlic
Salt and freshly ground black pepper, to taste
1. Heat 1 teaspoon olive oil in a nonstick skillet over medium-high heat.
2. Add the chicken and brown 2 minutes. Turn over and brown