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Chicken is always a good choice
for a low fat meal. Thankfully it is one of our most versatile meats;
there are thousands of ways to cook it. Here is a Creole version
with a nice assortment of spices. Just add a serving of vegetables
such as okra, brussel sprouts, green beans or broccoli, plus a serving
of rice and you have a healthy tasty meal.
4 tsp.
olive oil
1 large green pepper, chopped (about 1 ¼ cup)
1 large onion, chopped (about 1 cup)
1 large celery stalk, diced (about ½ cup)
3 cloves garlic, minced
6 chicken breast halves, boned (about
1 1/2 pounds)
1 ½ tsp. paprika
¼ - ½ tsp. cayenne pepper, ground
24 ounces stewed tomatoes (low sodium preferred)
1 ½ tsp. dried rosemary
¾ tsp. dried marjoram
1 –2 bay leafs
1 ½ Tbsp. flour
1/3 cup chicken broth
or water
Using
a heavy skillet, sauté onion, green pepper, celery and garlic in
2 tsp. olive until the onion is soft – about 5 min. Remove vegetables
from the skillet and place in a dish. Add 2 tsp. olive oil to the
skillet, sprinkle the chicken breasts with the paprika and cayenne
pepper and cook in skillet on medium high heat, turning as needed;
cook for about 5 minutes. Add back half of the cooked vegetables
to the chicken. Add the tomatoes, rosemary, marjoram, and bay leafs;
reduce the heat, cover, and simmer for about 10 minutes or until
the chicken is fork-tender. Whisk together the flour and chicken
broth (or water), add to the skillet and stir the mixture constantly
until it has thickened – about 3 minutes. Add the remaining cooked
vegetables to the mixture and heat for a couple of minutes. Remove
the bay leafs and serve with or over rice. Serves 6.
Nutrient Analysis: 1 serving = 1/6
of recipe
| Calories |
235 |
| Protein (g) |
29 |
| Carbohydrate (g) |
15 |
| Fat (g) |
6 |
Saturated
|
1.3 |
Monounsaturated
|
3.3 |
Polyunsaturated
|
1.0 |
| Cholesterol (mg) |
74 |
| Sodium (mg) |
145 |
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