It really isn't hard to get a quick and healthy meal on the table in a matter of minutes. You can feed your family an inexpensive, nutritious meal in about a half hour. Here are a couple of chicken entrees to get you started. Try the Quick and Easy Chicken Parmesan that is table ready in a matter of minutes. If you prefer mushrooms, try the Sauteed Chicken with Mushrooms. Both of these recipes are also perfect for diabetics.
QUICK FIX CHICKEN PARMESAN
4 skinless, boneless chicken breast halves
2 cans (14.5 oz ea) Italian-style stewed tomatoes
2 tbsps cornstarch
1/2 tsp basil
1/4 tsp oregano
1/4 tsp hot pepper sauce, optional
1/4 cup grated Parmesan cheese
Preheat oven to 425 degrees. Place chicken in an oblong baking dish. Bake, covered, for 15 minutes at 425 degrees; drain. In a 2-qt saucepan, combine the tomatoes, cornstarch, basil, oregano and the pepper sauce, if using. Cook the tomato mixture, stirring constantly, until thickened. Pour the hot sauce over the chicken and sprinkle the Parmesan cheese over the top. Return chicken to oven the bake, uncovered, for 5 more minutes. Garnish with parsley sprigs, if desired.
SAUTEED CHICKEN WITH MUSHROOMS
4 skinless, boneless chicken breasts
1/3 cup flour
1 tsp salt
1/4 tsp fresh ground black pepper
3 tbsps butter
1/4 tsp minced garlic
1 cup sliced green onions
8-oz fresh mushrooms, sliced*
3/4 cup chicken broth
1 can (10-oz) cream of mushroom soup
Pound each chicken breast to 1/4-inch thickness. Mix flour, salt, and pepper together in a shallow bowl. Coat chicken well with the flour mixture and set in refrigerator while preparing the onions and mushrooms.
Heat the butter over medium-high heat in a large skillet. Add the garlic, onions, and mushrooms and saute for about 3 minutes. Remove vegetables with a slotted spoon. Get chicken from the refrigerator and add to the skillet. Cook the chicken for about 5 minutes each side. Add broth and soup to the skillet. Cook, stirring often, for about 5 minutes. Return the mushroom mixture to the skillet and reduce heat to low. Simmer, stirring occasionally, for 5 minutes. Serve immediately while hot.
*You may substitute 1 cup canned mushrooms that have been drained.
Serve this chicken dish with some hot buttered noodles or rice.
Enjoy!
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My friend gave this top low fat chicken recipe and recommended me cooking it. This dish is amazing! Not too spicy, not too bland, just right and perfectly complemented by the bread and cooling yoghurt. I'm sure you will definitely be serving this dish again.
Ingredients of low fat chicken recipe #1 (serves 4):
500g chicken fillet, cut into 2cm dice
3 tbs (1/4 cup) flour, seasoned with salt and pepper
1/4 cup (60ml) olive oil
2 onions, sliced
2 tsp ground cinnamon
1/4 tsp ground cloves
2 tsp sumac
3 tbs (1/4 cup) sultanas
1 cup (250ml) chicken stock
50g toasted pine nuts*
3 tbs (1/4 cup) chopped fresh coriander
Juice of 1 lemon, plus wedges to serve
Couscous, Greek yogurt and Lebanese bread, to serve
Methods of low fat chicken recipe #1:
Toss chicken in the flour. Heat 2 tablespoons oil in a large fry pan over high heat until hot, then cook chicken in batches until golden and set aside.
Heat remaining oil in pan. Add onions, reduce heat to medium and cook for 10 minutes, stirring, until golden and softened. Return chicken to pan with spices, sultanas and stock. Reduce heat to low and cook for 5 minutes until heated through and thickened slightly. Stir in pine nuts, coriander and lemon juice. Serve with couscous, yoghurt, bread and lemon.
Notes:
Sumac is a purple, lemony spice used in North African and Middle Eastern cooking. From spice stores and selected delis. Ready-toasted pine nuts are available from supermarkets. There is one more low fat chicken recipe that is really tasty. Do try to cook it!
Ingredients of low fat chicken recipe #2 (serves 4):
2 zucchinis, cut into wedges
2 red onions, cut into wedges
3 tomatoes, cut into wedges
1/4 cup pitted black olives
1/4 cup (60ml) olive oil
4 x 180g thick skinless white fish fillets (such as ling)
1 small garlic clove, crushed
1 tbs lemon juice
1 tbs Dijon mustard
1/2 cup roughly chopped flat-leaf parsley
Methods of low fat chicken recipe #2:
Preheat the oven to 200°C.
Toss the zucchini, onion, tomato and olives with 1 tablespoon of the oil in a baking dish.
Brush another tablespoon of oil over the fish and place on the vegetables. Place in the oven and bake for 25-30 minutes until cooked through.
Whisk together the garlic, lemon juice, mustard and remaining oil to make a dressing.
Divide the cooked vegetables among plates and top each with a piece of fish.
Drizzle the fish with the dressing and scatter with chopped parsley.
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At the recent Fiery Foods and Barbecue show in Albuquerque, we made enough Santa Fe Chicken to serve 5000 guests. If this seems like a daunting task, well, you're right. When other vendors were opening bags of chips to serve with their salsa, we stuck to our philosophy that real food demands real cooking. If we're going to be in the specialty foods business, we'd better get cooking.
Where do hungry and busy families go between baseball and school when they're hungry? Sadly, it's fast food that permeates our lives. And soon, we're hooked on the fat laden meals controlling our lives. At New Mexico Chile Company, we strive to make quality cooking sauces that people, just like you, can use in an everyday meal. We bring the gourmet to meals and all you have to do is to bring the chicken to this dish!
This past month, three hundred pounds of chicken, thirty onions and fifteen bunches of cilantro went toward feeding our customers, but the results were impressive.
Many happy customers walked away with our green sauce and a new recipe. There's something magical that occurs when chicken meets green chile and cheese. The flavors blend, becoming one. The fierceness of green chile gives way to a more pronounced statement of flavor, allowing the protein to come forward. Each year we get hundreds of requests for the recipe. Some claim their kids have become addicted to the flavors and we figure it's a good thing. In the fast paced world of soccer, baseball and scouts, we're happy to manufacture and promote quality food products.
Like with all of our recipes, this gourmet meal can be accomplished in thirty minutes.
Santa Fe Chicken-serves 4
2 lbs. boneless chicken breasts or tenders cubed
1 cup chopped onion
2 cloves chopped garlic
3 tbsp canola oil
6 oz black sliced olives
4 oz shredded cheddar cheese
10 sprigs chopped cilantro or parsley (no stems)
16 oz. Coyote Trail Green Chile Sauce
In a large frying pan,add canola and saute chicken and onion over med heat Brown chicken well, (you can also grill the chicken and return it to the baking dish after) add garlic, drain (this is important or you'll make gravy) and transfer to a shallow baking dish.
Add Coyote Trail Green Chile Sauce and mix well. Top with cheese, olives, cilantro or parsley Bake @ 350 for fifteen minutes until chicken bubbles then remove and serve with beans, rice, tortillas and a salad.
Creme Fresh or sour cream is sometimes added as a topping. Ole!
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At the recent Fiery Foods and Barbecue show in Albuquerque, we made enough Santa Fe Chicken to serve 5000 guests. Some of our customers call this Chili Chicken, but it did originate in Santa Fe. When other vendors were opening bags of chips to serve with their salsa, we stuck to our philosophy that real food demands real cooking. If we're going to be in the specialty foods business, we'd better get cooking. Three hundred pounds of chicken, thirty onions and fifteen bunches of cilantro went toward our effort, but the results were impressive.
Many happy customers walked away with our Green Sauce and a new Chicken Recipe. There's something magical that occurs when chicken meets green chile and cheese. The flavors blend, becoming one. The fierceness of green chile gives way to a more pronounced statement of flavor, allowing the protein to come forward. Each year we get hundreds of requests for our cooking recipes. Some claim their kids have become addicted to the flavors and we figure it's a good thing. In the fast paced world of soccer, baseball and scouts, we're happy to manufacture and promote quality food products.
Like with all of our cooking recipes, this gourmet meal can be accomplished in thirty minutes.
Santa Fe Chicken-serves 4
2 lbs. boneless chicken breasts or tenders cubed
1 cup chopped onion
2 cloves chopped garlic
3 tbsp canola oil
6 oz black sliced olives
4 oz shredded cheddar cheese
10 sprigs chopped cilantro or parsley (no stems)
16 oz. Coyote Trail Green Chile Sauce
In a large frying pan,add canola and saute chicken and onion over med heat Brown chicken well, add garlic Drain and transfer to a shallow baking dish Add Coyote Trail Green Chile Sauce and mix well Top with cheese, olives, cilantro or parsley Bake @ 350 for fifteen minutes until chicken bubbles remove and serve with beans, rice, tortillas and a salad.
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