chicken


Another tasty recipe from Eat to Beat High Blood Pressure.  I am finding so many good recipes from this book.  Healthy and tasty.

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Sauteed Chicken with Caramelized Onions

The onions are cut into wedges and then caramelized in margarine olive oil a little sugar and salt and pepper. This takes a while – longer than the 8 minutes mentioned in the recipe.  The onions come out sweet and soft and brown.  

While the onions are caramelized the skinless, boneless chicken breasts are seasoned and then browned in margarine olive oil until well browned on both sides.  I cooked mine longer than 6 minutes per side so they would be nice and DONE!  

Rosemary and thyme are added to the onions.  Then the chickens are put into the skillet and allowed to cook until the chicken is completely done. I added more than the 1/3 cup chicken broth so I would have ‘sauce’ because I was serving the chicken and noodles over some brown rice/quinoa pasta.

I didn’t use the margarine.  I figured the olive oil was healthier.  There is just something about oleo/margarine that just doesn’t look right.  

We really liked this combination.  The onions and chicken were delicious.  

Without the pasta a serving (1 breast with 1/4 of the onions) was only 240 calories, 19 carbs, and 6 gm fat.  And it had lots of good nutrients to help lower blood pressure: potassium, calcium magnesium, and vitamin C.

The recipe is on page 84.

I’m linking this post with Cookbook Countdown 14 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

For this week’s Eating with Ellie Gaye sent us to Mexico. Mexican Food!  Spicy! Flavorful! One of my faves!  And this time – healthy!  It is an Ellie Krieger recipe after all.

I chose Ellie’s Mexican  Chicken and Hominy Stew.  POSOLE!

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Posole is a soupy stew usually made with pork and lots of seasoning – cumin, oregano – sometimes with beans.  Sometimes cheese.  Ellie’s is pretty ‘clean’ when it comes to ingredients.  No cheese.  No beans.  No cumin,  Made with chicken.  But, while many posoles take some time, this one is quick and easy because you use a roasted chicken – already cooked.  So you end up having to just throw the ingredients together – sorta – and let the flavors blend together.

This was pretty good, but I missed the cumin.  It would have added a lot without upping the calories, cholesterol, etc.  I was surprised Ellie left it out.  I look forward to making this again, with cumin.

The recipe is from Ellie’s newest book – You Have it Made – page 196.

For more Mexican flavors -> Eating with Ellie

What do you eat when you aren’t feeling good?  What tends to boost your immunity when you have a cold or Flu?

Chicken noodle soup!  Besides being good, it is also good for you.  There is something about it that helps fight through that cold.  Runny nose.  Inflammation. Cough.  Yep!  Helps all of them.  Why?  Even Science doesn’t know.  But they do know, and report, that there is something about the combo of chicken and veggies that does the job.

Let’s see if it helps my cold.  Even tho’ mine doesn’t have a lot of veggies in it it does have three Chinese spices that are helpful during cold season – anis, cinnamon, ginger – which are antibacterial, boost immunity, and/or fight coughs.

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This was really good.  The combination of the spices with the soy sauce and onions was spot on.    Definitely a keeper.

The recipe is from Donna’s off the shelf  page 58

More Soup?  Visit Wednesdays with Donna Hay.  And if you want to join in the themes are on the right.  The recipe is up to you.  Just blog and leave us a comment.  We’d love to have you.

We don’t publish the recipes.  We’d rather you buy a cookbook of Donna’s.

Last night was fajita night.  We have enchilada night, taco night – Christmas Eve – Tamale night.  And each is only once or twice a year.  Not because any of them are hard but because usually we eat Mexican food out.

This is one recipe I have made a couple of times.  And it has been good every time.

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Originally the fajitas were rather bland but I added some seasoning and they were much better – 2 tsp cumin, 2 tsp chili powder, 2 tsp garlic powder.

1 lb boneless, skinless chicken breasts , fat trimmed, sliced into 3/8 inch strips.
4 whole wheat tortillas

Marinate the chicken in

    3 tbl Low sodium Worcestershire Sauce
    1 1/2 Tbl fresh lime or lemon juice
    1 Tbl water
    1 tsp canola oil
    1 medium garlic clove, finely minced
    1/2 tsp black pepper

Cut the chicken into strips.  Mix the marinade ingredients together in ziploc bag and add the chicken.  Make sure the chicken is well coated and chill for 20 minutes.  Squish the chicken around about 1/2 way through.

Filling:

    1 large onion, 1/8″ slices
    1 large green bell pepper {I used yellow, red, and orange}
    I also used about 1 cup sliced mushrooms

Remove the chicken and discard the marinade.  In a large skillet sprayed with veggie oil spray {I used canola} over medium high heat cook the chicken for about 4 minutes stirring periodically.  Add the onion and pepper slices and cook 5 minutes.  Onions should be slightly browned and chicken done.  Stir constantly. Add in the seasonings right before serving.

Place 1/4 of the mixture on each warmed tortilla and roll up jelly-roll style.

240 calories

66 mg cholesterol

3.5 mg fat

The recipe is from Low-Fat, Low-Cholesterol Cookbook (American Heart Association) page 136.

I’m linking this post with Cookbook Countdown 13 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

During the presidential campaign of 1928, a circular published by the Republican Party claimed that if Herbert Hoover won there would be “a chicken in every pot and a car in every garage.”

Even today chicken is pretty inexpensive compared to other meats. We eat a lot of chicken. Not as much beef and quite a bit of seafood – Louisiana Gulf Coast is only 3 hours away. I make it many different ways but I have never been able to make a GOOD Roasted Chicken. I have tried it several times  But not a whole roasted chicken.

Well, on page 106 of Donna Hay’s modern classics Book 1 there is a roasted chicken.  Simple!  Nothing fancy, just a seasoned chicken dry roasted in the oven.  How could I go wrong?

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Perfect!!  Beautifully crispy on the outside.  Moist on the inside. Just enough seasoning.

I did not stuff the bird but rather filled the inside with onions, garlic, and salt and pepper.  Just right.

Mine was a 5 lb bird.  At the end of two hours it was not done quite yet so I roasted it another 15 minutes. Donna lists 65 – 70 minutes for a 3.5 bird at 375.  But it did come out beautifully.  I need to either check my oven temps or up the temp to 400F.

The recipe is a how to recipe from Donna’s modern classics Book 1.  Page 106.  Thanks, Donna, I can finally roast a chicken -well!!

For more chicken -> Wednesdays with Donna Hay

 

Brunswick Stew supposedly originated in either Virginia or Georgia.  And according to one food historian – Germany.  Wherever it came from really doesn’t matter.  What matter is how it tastes.

It is basically a thick tomato based veggie stew.  It is full of different veggies – lima or butter beans, corn, okra, and anything else you can find.  Sometimes potatoes, sometimes not.  Possum, squirrel, or rabbit.  But these days it is usually chicken.  Which is what I used in this one from the Low-Fat, low-Cholesterol Cookbook.

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Since this is basically a VEGGIE stew it is already low fat, low cholesterol.  What makes it even more healthy is NOT using butter, brisket, pork, BBQ sauce (in some), and salt free tomato paste and Worcestershire sauce.

    veggie oil spray
    1 tsp olive oil
    1 medium onion, chopped
    1 lb boneless, skinless chicken breasts with all visible fat removed
    1 1/2 cups frozen or fresh lima beans
    2 cups fresh or frozen corn
    5 cups fat free, low sodium chicken broth
    1 1/2 cups chopped tomatoes
    6-oz can not salt added tomato paste
    3 Tble lemon juice
    1 Tbl low sodium Worcestershire sauce.

Heat a large pot over medium-high heat.  Remove from heat and spray the pot with veggie oil.  Then swirl the oil in the bottom of the pot.  Add the chicken and brown slightly.  Add the onions and brown along with browning the chicken more.  Add in the remainder of the ingredients and bring to a boil.  Reduce heat and  simmer for about 1 hour.

{The original recipe called for just throwing the raw chicken chunks into the pot and then adding the other ingredients.  This just didn’t seem right to me so I browned it some first.}

Since it it was a stew I served it over some Rice Flour Pasta.

We liked the taste of this.  The Worcestershire sauce added a little kick.  The next time I would add in the okra.  It would NOT add to the cholesterol or fat count.  And maybe a little garlic.  Ditto.

Original Recipe from Low-Fat, Low-Cholesterol Cooking from the American Heart Association.  Page 131.

I’m linking this post with Cookbook Countdown 13 hosted by Kitchen Flavours and Emily’s Cooking (Makan2).

 

Today, it was FOUL weather.  It rained and thundered and the wind blew and it was wonderful!  We haven’t had any measurable rain in about two months.  It was so dry and brown and ugly outside.  Now it’s wet and beautiful again.

But that’s not the FOUL Kayte was thinking about when she came up with this week’s theme – FOWL Weather. And FOWL weather is always welcome.  Like this dish.

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Chicken Marsala

I have made this before but not a lower calorie version.  This one has much less butter but it is just as good.  In fact, it was delicious.  I could definitely eat this again and again and again.  Just as Ellie described it – sauteed chicken in a full-bodied mushroom-wine sauce.  I wish I had made more sauce because it was sooooo good.  Tons of flavor.  Thanks, Ellie, for this one!

The recipe is from Ellie’s Comfort Food Fix (page 167)  {You can also find it HERE.}

Want more FOWL recipes?  Eating with Ellie!

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