N & L Cookbook

Posts Tagged ‘water’

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

Ingredients:

• 4 (6 ounce) boneless, skinless chick breast halves
• grated rind of two lemons
• 1 tablespoon olive oil
• 1 1/2 teaspoon dried oregano
• 3/4 teaspoon kosher salt
• 1/2 teaspoon ground black pepper
• 1/4 teaspoon water
• 2 minced garlic cloves
• 4 lemon halves

Directions:

1. Pound chicken breast halves to 1/4 inch thickness.
2. Combine lemon rind, oil, oregano, salt, black pepper, water, and garlic.
3. Rub lemon-oregano mix over both sides of chicken
4. Grill 3 minutes on each side or until done
5. Squeeze lemon juice over each breast half.

• Servings:  4

• Calories:  226
• Fat: 6g
• Fiber: 1g

• WW Points: 5