3. Reduce heat to medium, cover with a lid, and cook 5 minutes. A meat thermometer inserted into chicken should read 165°F.
4. In a food processor or by hand, coarsely chop the tarragon, parsley, mushrooms, and garlic together.
5. Remove chicken from skillet to 2 dinner plates.
6. Add the remaining 2 teaspoons olive oil to the skillet along with the chopped herbs and garlic. Toss to warm through, about 1 minute. Spoon over the chicken.
Exchanges/Food Choices: 5 1/2 lean protein, 1 fat
Per serving: Calories 280, Calories from Fat 100, Total Fat 11 g, Saturated Fat 2 g, Monounsaturated Fat 6 g, Cholesterol 125 mg, Sodium 90 mg, Potassium 730 mg, Total Carbohydrate 3 g, Dietary Fiber <1 g, Sugars <1 g, Protein 40 g, Phosphorus 390 mg
Red Potatoes and Green Beans
Serves: 2 / Serving Size: 1 cup vegetables, 1 cup potatoes
1 pound red potatoes
1/2 pound green beans, trimmed
2 teaspoons olive oil
Salt and freshly ground black pepper, to taste
1. Wash but do not peel the potatoes. Thinly slice the potatoes. Cut the slices in half if they are large. Place in a microwave-safe bowl.
2. Cut the green beans in half and add to the bowl. Cover with a plate or plastic wrap and microwave on high 5 minutes.
3. Remove from microwave; test potatoes to see if they are cooked. (Cook for another minute in the microwave if needed.)
4. Place on dinner plates with chicken. Drizzle with olive oil, and add salt and pepper to taste.
Exchanges/Food Choices: 2 starch, 2 vegetable, 1 fat
Per serving: Calories 230, Calories from Fat 45, Total Fat 5 g, Saturated Fat 1 g, Monounsaturated Fat 3.5 g, Cholesterol 0 mg, Sodium 50 mg, Potassium 1270 mg, Total Carbohydrate 44 g, Dietary Fiber 7 g, Sugars 7 g, Protein 6 g, Phosphorus 180 mg
Shopping List:
2 6-ounce boneless, skinless chicken breasts
1 bunch fresh tarragon or 1 bottle dried
1 bunch parsley
1 container button mushrooms
1 pound red potatoes
1 1/2-pound package green beans
Staples:
Olive oil
Minced garlic
Salt and black peppercorns
Helpful Hints:
• Any type of waxy potatoes, such as gold or yellow, can be used.
• Dried tarragon can be used instead of fresh; use 2 teaspoons.
• Trimmed green beans can be found in the produce section of the market.
Horseradish-Encrusted Chicken with Garlic Sweet Potatoes and Sugar Snap Peas
Horseradish mixed with mayonnaise gives a zip to these boneless, skinless chicken thighs, and the panko bread crumbs form a golden crust. Panko bread crumbs are a Japanese variety of bread crumbs that are made from bread that has been baked or toasted, giving them a firm texture.
Countdown:
• Prepare ingredients.
• Make chicken.
• While chicken cooks, make potatoes and snap peas.
Horseradish-Encrusted Chicken
Serves: 2 / Serving Size: 5 ounces chicken
3/4 pound boneless, skinless chicken thighs
3 tablespoons reduced-fat mayonnaise
4 tablespoons prepared horseradish
1/4 cup panko bread crumbs
Olive oil cooking spray
Salt and freshly ground black pepper, to taste
1. Remove visible fat from the chicken.
2. Mix mayonnaise and horseradish together in a bowl. Place bread crumbs on a plate. Dip chicken into the mayonnaise mixture, making sure all sides are coated. Then dip chicken into bread crumbs, coating all sides. Shake off excess.
3. Heat a large nonstick skillet over medium heat and spray with olive oil cooking spray.
4. Add chicken. Cook 5 minutes, turn, and cook 5 more minutes. A meat thermometer inserted into chicken should read 170°F.
5. Remove to 2 dinner plates and sprinkle with salt and pepper to taste.
Exchanges/Food Choices: 1/2 starch, 5 lean protein, 1 1/2 fat
Per serving: Calories 350, Calories from Fat 150, Total Fat 17 g, Saturated Fat 3 g, Monounsaturated Fat 6 g, Cholesterol 160 mg, Sodium 530 mg, Potassium 520 mg, Total Carbohydrate 13 g, Dietary Fiber 2 g, Sugars 4 g, Protein 35 g, Phosphorus 340 mg
Garlic Sweet Potatoes and Sugar Snap Peas
Serves: 2 / Serving Size: 1 cup vegetables
1/2 pound sweet potatoes
2 cups sugar snap peas (about 6 ounces)
1 teaspoon minced garlic
1 teaspoon olive oil
Salt and freshly ground black pepper, to taste
1. Peel potatoes and cut into strips about the same size as the sugar snap peas (about 2 inches x 1/2 inch).
2. Place potatoes, sugar snap peas, and garlic in a microwave-safe bowl. Cover with a plate or plastic wrap. Microwave on high for 3–4 minutes. Potatoes should be cooked through.
3. Add olive oil and salt and pepper. Toss well and serve with chicken.
Stove-top Method: Bring a saucepan of water to a boil and add the potatoes. Boil 3 minutes, and add sugar snap peas and garlic. Boil 2 more minutes. Drain. Add olive oil, salt, and pepper, and toss.
Exchanges/Food Choices: 1 1/2 starch, 2 vegetable, 1 fat
Per serving: Calories 150, Calories from Fat 25, Total Fat 2.5 g, Saturated Fat 0 g, Monounsaturated Fat 1.5 g, Cholesterol 0 mg, Sodium 65 mg, Potassium 520 mg, Total Carbohydrate 29 g, Dietary Fiber 5 g, Sugars 7 g, Protein 4 g, Phosphorus 90 mg
Shopping List:
3/4 pound boneless, skinless chicken thighs
1 jar reduced-fat mayonnaise
1 bottle prepared horseradish
1 container panko bread crumbs
1/2 pound sweet potatoes
1 package sugar snap peas (6 ounces needed)
Staples:
Olive oil cooking spray
Salt and black peppercorns
Minced garlic
Olive oil
Helpful Hint:
• Boneless, skinless chicken breasts can be used instead of thighs.
Hot Pepper Chicken with Sweet Pepper Potatoes
Hot peppers and honey make this a sweet and spicy, quick chicken dinner. Sweet potatoes cooked with fresh red bell peppers make an unusual and surprisingly quick side dish. The potatoes cook in only 5 minutes in a microwave oven.
Countdown:
• Prepare ingredients.
• Start sweet potatoes.
• Make chicken.
• Finish sweet potatoes.
Hot