Cajun Chicken and Vegetables
Oct 26, 2007 10:54:19 GMT -8
Post by jjg on Oct 26, 2007 10:54:19 GMT -8
Cajun Chicken and Vegetables
From Cooking for 2
SERVINGS 2
CATEGORY Lower Fat
METHOD Stovetop - One-Dish
PREP 20 min.
COOK 20 min.
TOTAL 40 min.
Peppers, onion, zucchini and stewed tomatoes make an appetizing topping for this zippy chicken breast recipe from Becky Baird of Salt Lake City, Utah.
INGREDIENTS
2 boneless skinless chicken breast halves (5 ounces each)
1 teaspoon Cajun seasoning
1/4 teaspoon garlic powder
1/8 teaspoon pepper
2 teaspoons olive oil
1 small zucchini, chopped
1 celery rib, chopped
1/2 cup sliced onion
1/2 cup diced peeled eggplant
1/3 cup chopped green pepper
2 garlic cloves, minced
3/4 cup stewed tomatoes
1/2 cup reduced-sodium chicken broth
2 teaspoons tarragon vinegar
1 green onion, chopped
Hot cooked rice, optional
DIRECTIONS
Score surface of chicken with shallow diagonal cuts, making diamond shapes. Combine the Cajun seasoning, garlic powder and pepper; rub over chicken. In a large skillet, cook chicken in oil over medium-high heat for 2-3 minutes on each side or until blackened. Remove and keep warm.
In the drippings, saute the zucchini, celery, onion, eggplant, green pepper and garlic until crisp-tender. Stir in the tomatoes, broth and vinegar. Bring to a boil over medium heat; cook and stir for 1 minute or until thickened.
Return chicken to the pan. Cover and cook for 10-12 minutes or until chicken juices run clear. Sprinkle with green onion. Serve with rice if desired. Yield: 2 servings.
NUTRITIONAL INFO
Nutrition Facts: 1 chicken breast half with 1 cup vegetables (calculated without rice) equals 264 calories, 8 g fat (2 g saturated fat), 78 mg cholesterol, 743 mg sodium, 17 g carbohydrate, 4 g fiber, 32 g protein.
Diabetic Exchanges: 4 very lean meat, 2 vegetable, 1/2 starch, 1/2 fat.
From Cooking for 2
SERVINGS 2
CATEGORY Lower Fat
METHOD Stovetop - One-Dish
PREP 20 min.
COOK 20 min.
TOTAL 40 min.
Peppers, onion, zucchini and stewed tomatoes make an appetizing topping for this zippy chicken breast recipe from Becky Baird of Salt Lake City, Utah.
INGREDIENTS
2 boneless skinless chicken breast halves (5 ounces each)
1 teaspoon Cajun seasoning
1/4 teaspoon garlic powder
1/8 teaspoon pepper
2 teaspoons olive oil
1 small zucchini, chopped
1 celery rib, chopped
1/2 cup sliced onion
1/2 cup diced peeled eggplant
1/3 cup chopped green pepper
2 garlic cloves, minced
3/4 cup stewed tomatoes
1/2 cup reduced-sodium chicken broth
2 teaspoons tarragon vinegar
1 green onion, chopped
Hot cooked rice, optional
DIRECTIONS
Score surface of chicken with shallow diagonal cuts, making diamond shapes. Combine the Cajun seasoning, garlic powder and pepper; rub over chicken. In a large skillet, cook chicken in oil over medium-high heat for 2-3 minutes on each side or until blackened. Remove and keep warm.
In the drippings, saute the zucchini, celery, onion, eggplant, green pepper and garlic until crisp-tender. Stir in the tomatoes, broth and vinegar. Bring to a boil over medium heat; cook and stir for 1 minute or until thickened.
Return chicken to the pan. Cover and cook for 10-12 minutes or until chicken juices run clear. Sprinkle with green onion. Serve with rice if desired. Yield: 2 servings.
NUTRITIONAL INFO
Nutrition Facts: 1 chicken breast half with 1 cup vegetables (calculated without rice) equals 264 calories, 8 g fat (2 g saturated fat), 78 mg cholesterol, 743 mg sodium, 17 g carbohydrate, 4 g fiber, 32 g protein.
Diabetic Exchanges: 4 very lean meat, 2 vegetable, 1/2 starch, 1/2 fat.