N & L Cookbook

Archive for October, 2009

Ingredients:

• 1 pound boneless skinless chicken breast
• 1 teaspoon dried oregano
• 1/2 teaspoon dried basil
• 1/4 teaspoon crushed red pepper
• cooking spray
• 2 cups sliced mushrooms
• 3/4 cups chopper bell pepper
• 1 1/2 cups tomato-basil pasta sauce
• 1/4 cup dry red wine
• 1/4 teaspoon salt
• 1/4 teaspoon black pepper
• 1/2 cup shaved Parmesan cheese

Directions:

1. Heat large non-stick skillet over medium-high heat.
2. Cut chicken into bite sized pieces and cover with oregano, basil, and pepper.
3. Coat pan with cooking spray.
4. Add chicken to pan and sauteed until lightly brown.
5. Ad mushrooms and bell peppers to pan.
6. Saute five minute.
7. Stir in pasta sauce and wine and bring to a simmer.
8. Cover, reduce heat, and simmer 10 minutes.
9. Stir in salt and black pepper.
10. Remove from heat, plate, and sprinkle with cheese.

• Servings:  4 (1 cup chicken with 2 tablespoons cheese and 1 1/2 teaspoon basil)

• Calories: 240
• Fat: 6g
• Fiber: 3g

Ingredients:

• 1 tablespoon vegetable oil
• 8 boneless skinless chicken thighs
• 2 cups chopped onion
• 5 minced garlic cloves
• 6 tablespoons low sodium soy sauce
• 3 tablespoons water
• 3 tablespoons white vinegar
• 2 tablespoons honey
• 1 bay leaf
• 3 cups cooked rice

Directions:

1. Heat oil over medium high heat.
2. Add chicken to pan and brown on each side.
3. Remove chicken and set aside.
4. Add onion to pan and cook until translucent.
5. While cooking, combine soy sauce, water, vinegar, honey, pepper and bay leaf.
6. Add garlic and cook for one minute, stirring frequently.
7. Return chicken to pan.
8. Add soy sauce mixture to pan.
9. Bring to a boil and then reduce heat to medium.
10. Cover and cook for 10 minutes or until chicken is done.
11. Remove cover, remove chicken and set aside.
12. Reduce and thicken sauce.
13. Discard bay leaf.
14. Serve over rice.

• Servings:  4 (2 thighs + 6 tablespoons of sauce)

• Calories: 485
• Fat: 15g
• Fiber: 2g