This dish takes about 20 minutes to put together and then bakes for 45 minutes, leaving time to relax before dinner! Pairs nicely with fresh steamed green beans (such as these: http://balanced4fitness.blogspot.com/2009/09/lemon-pepper-green-beans.html )or a nice spinach salad.
1.5 lbs skinless, boneless chicken breast
1 slice whole wheat bread, or 1/2 cup bread crumbs
salt and pepper to taste
1 tsp garlic powder
1 tbls olive oil
1 14.5 oz can low sodium chicken broth
1 lb mushrooms, sliced
1 14.5 oz can artichokes, drained and quartered
1/2 cup grated Parmesan
Trim fat from chicken, and cut breasts into 4 to 6 pieces. If breasts are very thick, slice in half horizontally.
Heat olive oil in skillet over medium heat. Preheat oven to 350˚.
Process bread in food processor or blender until fine crumbs, or simply use prepared bread crumbs. Place bread crumbs in shallow dish, and add salt, pepper, and garlic powder. Mix well. Dip chicken breasts in bread crumbs, shaking off excess.
Cook chicken in skillet, turning every 2 to 3 minutes. Cook until browned on both sides, about 10 minutes. Remove chicken from skillet and place in 9x12 baking dish. Pour broth into skillet. Bring chicken broth to a boil, stirring to loosen any browned bits from skillet. Add mushrooms and artichokes to baking dish of chicken. Pour broth over chicken and vegetables. Bake, uncovered, 45 to 60 minutes, until sauce is a dark golden brown and chicken is tender when pierced with a sharp knife. Five minutes before removing from oven, sprinkle with Parmesan cheese.
Serve over pasta or brown rice if desired.
Cals: approximately 350
Protein: 48g
Fat: 11.5g
Fiber: 7g
Carbs: 18g
Thursday, January 27, 2011
Wednesday, January 12, 2011
DILLED TILAPIA WITH JULIENNE VEGETABLES
This recipe is contributed by Bridget B. It calls for a Pampered Chef prepared spice mix: All-Purpose Dill Mix. In case you don't have any, here is a recipe to make your own:
Mix together:
11/2 tbsp dried parsley flakes
11/2 tbsp dried minced onion
1/4 tsp dried dill weed
1/2 tsp seasoned salt
OR, to keep it simple, substitute 1/4 tsp dill weed for each of the 1/2 tsp dill mix requirements in this recipe.
Vinaigrette
1/4 cup dry white wine, such as Sauvignon Blanc
2 tbls fresh lemon juice
2 tbls olive oil
2 cloves garlic, pressed
1/2 tsp salt
1/2 tsp All-Purpose Dill Mix
Whisk all ingredients together in small bowl; set aside.
Vegetables and Tilapia
2 large zucchini
1 medium carrot, peeled
1 small red bell pepper
4 tilapia fillets (salmon may be substituted)
1/2 tsp salt
1/2 tsp All-Purpose Dill Mix
1/4 tsp coarsely ground black pepper
Olive oil
Heat grill (or broiler) to med-high heat.
Cut zucchini and carrot into julienne strips. (Pampered Chef makes a Julienne Peeler which can be used.)
Slice red pepper into thin strips.
Place vegetables into large microwave-safe bowl with a lid and set aside.
Season tilapia with salt, dill mix and black pepper; lightly spritz with olive oil. Grill tilapia, covered, 3 minutes or until grill marks appear. Carefully turn tilapia over; grill 3-4 minutes, or until tilapia flakes easily with a fork.
Meanwhile, microwave vegetables (may be steamed, if you prefer), covered, on high for 3-4 minutes or until crisp-tender. Microwave vinaigrette on high 1 to 2 minutes, or until mixture comes to a boil. Divide vegetables evenly among serving plates. Top with tilapia, and drizzle with warm vinaigrette.
4 servings
Mix together:
11/2 tbsp dried parsley flakes
11/2 tbsp dried minced onion
1/4 tsp dried dill weed
1/2 tsp seasoned salt
OR, to keep it simple, substitute 1/4 tsp dill weed for each of the 1/2 tsp dill mix requirements in this recipe.
Vinaigrette
1/4 cup dry white wine, such as Sauvignon Blanc
2 tbls fresh lemon juice
2 tbls olive oil
2 cloves garlic, pressed
1/2 tsp salt
1/2 tsp All-Purpose Dill Mix
Whisk all ingredients together in small bowl; set aside.
Vegetables and Tilapia
2 large zucchini
1 medium carrot, peeled
1 small red bell pepper
4 tilapia fillets (salmon may be substituted)
1/2 tsp salt
1/2 tsp All-Purpose Dill Mix
1/4 tsp coarsely ground black pepper
Olive oil
Heat grill (or broiler) to med-high heat.
Cut zucchini and carrot into julienne strips. (Pampered Chef makes a Julienne Peeler which can be used.)
Slice red pepper into thin strips.
Place vegetables into large microwave-safe bowl with a lid and set aside.
Season tilapia with salt, dill mix and black pepper; lightly spritz with olive oil. Grill tilapia, covered, 3 minutes or until grill marks appear. Carefully turn tilapia over; grill 3-4 minutes, or until tilapia flakes easily with a fork.
Meanwhile, microwave vegetables (may be steamed, if you prefer), covered, on high for 3-4 minutes or until crisp-tender. Microwave vinaigrette on high 1 to 2 minutes, or until mixture comes to a boil. Divide vegetables evenly among serving plates. Top with tilapia, and drizzle with warm vinaigrette.
4 servings
Wednesday, January 5, 2011
PERFECT HARD-BOILED EGGS
OK--This definitely will not be the most exciting post, but I hope it will come in handy. I like to keep hard-boiled eggs on hand now and then--They make for a nutritious and fairly satisfying snack.
Do you ever make hard-boiled eggs and then lose half of the egg white while trying to peel it? Do you ever end up with an unattractive green ring around the yolk? This method will solve both problems.
Place about 6 eggs in a 1-quart saucepan. Ideally, the eggs will fit rather snugly inside the saucepan so that they do not roll around and crack while boiling. Cover with cold water. Place pan, uncovered over high heat. Bring to a boil. Cover, and reduce heat to simmer. Simmer at a low boil for 15 minutes. Immediately remove from heat, and carefully pour water out of the saucepan. Run cold water over the eggs for 30 seconds to 1 minute. --Just long enough to make the eggs cool enough to handle. Drain eggs. Remove 3 of the eggs & set aside. Shake remaining 3 eggs in pan to thoroughly crack shells. Then peel each egg, rinsing under water. Shells should remove easily. Repeat with remaining 3 eggs, and you're done! Refrigerated hard-boiled eggs can safely be kept for up to a week. If you peel before storing, keep in a covered container.
Do you ever make hard-boiled eggs and then lose half of the egg white while trying to peel it? Do you ever end up with an unattractive green ring around the yolk? This method will solve both problems.
Place about 6 eggs in a 1-quart saucepan. Ideally, the eggs will fit rather snugly inside the saucepan so that they do not roll around and crack while boiling. Cover with cold water. Place pan, uncovered over high heat. Bring to a boil. Cover, and reduce heat to simmer. Simmer at a low boil for 15 minutes. Immediately remove from heat, and carefully pour water out of the saucepan. Run cold water over the eggs for 30 seconds to 1 minute. --Just long enough to make the eggs cool enough to handle. Drain eggs. Remove 3 of the eggs & set aside. Shake remaining 3 eggs in pan to thoroughly crack shells. Then peel each egg, rinsing under water. Shells should remove easily. Repeat with remaining 3 eggs, and you're done! Refrigerated hard-boiled eggs can safely be kept for up to a week. If you peel before storing, keep in a covered container.
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