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cybergranny

2 chicken and grain recipes

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Here are two chicken recipes that are very good and you subsitute brown rice and lentils for the white rice and get a fiber punch! I really, really like the cacciatore recipe.

 

 

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* Exported from MasterCook *

 

Healthy Jambalaya

 

Recipe By :

Serving Size : 6 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 Tbsp olive oil

1 medium onion -- chopped

2 cloves garlic -- minced (2-3)

3/4 lb chicken breast, no skin, no bone, R-T-C -- cut into 3/4-inch pieces

1 can plum tomato, diced -- (14.5 oz)

2 ribs celery -- cut into 1/2-inch slices

1 green bell pepper -- chopped

1 yellow bell pepper -- chopped

1 scallion -- chopped

1 Tbsp tomato paste

1 bay leaf

1 tsp dried thyme

1/4 tsp dried red pepper flakes

1 pinch ground cloves

1 dash hot sauce (optional) *

1 cup long-grain brown rice -- cooked (according to package directions) and hot

1 pinch salt and black pepper

 

Directions:

 

In a 3-quart pot, heat the oil over medium-high heat. Add the onion and garlic. Sauté until the onion is tender, about 4 minutes. Add the chicken and cook, stirring, until the pieces are white on all sides, about 6 minutes.

 

Add the tomatoes and their juice, breaking them up with a spoon. Mix in the celery, bell peppers, scallion and tomato paste. Stir in the bay leaf, thyme, pepper flakes, cloves and hot sauce, if using. Bring it to a boil. Reduce the heat and simmer until the chicken is cooked and the sauce has thickened, about 20 minutes.

 

Remove the bay leaf. Stir the precooked rice into the chicken mixture and heat through. Season with salt and pepper.

 

Per Serving (excluding unknown items): 228 Calories; 5g Fat (19.0% calories from fat); 16g Protein; 30g Carbohydrate; 3g Dietary Fiber; 35mg Cholesterol; 68mg Sodium. Exchanges: 1 1/2 Grain(Starch); 2 Lean Meat; 1 Vegetable; 1/2 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0

 

This recipe is 4 points per serving.

 

 

 

 

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* Exported from MasterCook *

 

Chicken Cacciatore Casserole

 

Recipe By :

Serving Size : 4 Preparation Time :0:00

Categories :

 

Amount Measure Ingredient -- Preparation Method

-------- ------------ --------------------------------

1 medium onion -- chopped

1 clove garlic -- crushed

1/2 cup white wine

2 potatoes -- peeled and diced

1 carrot -- sliced

10 1/2 oz mushrooms -- sliced

1/2 cup lentils -- red if you can find them

1 cup lowfat yogurt

2 Tbsp chopped fresh parsley

30 oz tomatoes, canned

26 oz chicken thighs, no skin, R-T-C

1 Tbsp cornstarch

 

In a large non-stick saucepan brown the chicken on both sides. Add the onion, garlic and wine and cook for 1-2 minutes.

 

Add the tomatoes, potato, carrot, mushrooms and lentils and simmer covered for 35 minutes or until chicken is cooked through and lentils are tender.

 

Combine yogurt, cornstarch and parsley and add to the pan. Reheat without boiling.

 

Per Serving (excluding unknown items): 367 Calories; 7g Fat (16.9% calories from fat); 27g Protein; 48g Carbohydrate; 12g Dietary Fiber; 47mg Cholesterol; 413mg Sodium. Exchanges: 2 Grain(Starch); 2 Lean Meat; 3 1/2 Vegetable; 1/2 Non-Fat Milk; 0 Fat.

 

 

Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0

 

This recipe is 7 points per serving and loaded with fiber.


Barbara

~~~~~~~~

http://www.flickr.com/photos/cybergranny49/sets/

original starting weight 270

returned to WW Oct. 12, 2005

241.4/142/155

Celebrate what you've accomplished, but raise the bar a little higher each time you succeed.

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