the seasoning mix and roll, being sure to coat both sides. Set aside while preparing remaining ingredients for the meal.
3. Heat oil over medium heat in the nonstick skillet used to cook the onions. Add chicken to skillet and sauté 2 minutes. Turn and sauté 2 minutes. Remove from heat, cover with a lid, and let sit 10 minutes. (Cook 3 minutes per side for 1-inch-thick pieces of chicken.) A meat thermometer inserted into cooked chicken should read 165°F.
Exchanges/Food Choices: 5 lean protein, 1/2 fat
Per serving: Calories 250, Calories from Fat 80, Total Fat 9 g, Saturated Fat 1.5 g, Monounsaturated Fat 4 g, Cholesterol 125 mg, Sodium 220 mg, Potassium 600 mg, Total Carbohydrate 2 g, Dietary Fiber <1 g, Sugars 0 g, Protein 39 g, Phosphorus 365 mg
Caramelized Onion Rice
Serves: 2 / Serving Size: 1 3/4 cups rice/vegetable mixture
2 cups sliced onion
2 teaspoons canola oil
1 cup sliced red bell pepper
Salt and freshly ground black pepper, to taste
1 package microwave brown rice (to yield at least 1 1/2 cups cooked rice)
1. Place onion in a microwave-safe bowl and microwave on high 5 minutes.
2. Heat oil in a nonstick skillet over medium-high heat. Add the onions and red bell pepper. Sauté 5 minutes, stirring during that time. Add salt and pepper to taste. Remove to a bowl.
3. Cook rice according to package instructions. Measure out 1 1/2 cups rice and set aside any remaining rice for another meal.
4. Add rice to the bowl with the onions and red bell pepper. Toss well.
Exchanges/Food Choices: 2 1/2 starch, 1 vegetable, 1 fat
Per serving: Calories 270, Calories from Fat 45, Total Fat 5 g, Saturated Fat 0.5 g, Monounsaturated Fat 3 g, Cholesterol 0 mg, Sodium 10 mg, Potassium 320 mg, Total Carbohydrate 51 g, Dietary Fiber 4 g, Sugars 7 g, Protein 5 g, Phosphorus 100 mg
Shopping List:
3/4 pound boneless, skinless chicken breasts
1 bottle paprika
1 bottle cayenne pepper
1 bottle dried thyme
1 bottle garlic powder
1 red bell pepper
1 package microwave brown rice
Staples:
Salt and black peppercorns
Canola oil
Onion
Helpful Hints:
• Any type of onion can be used.
• Spread seasonings over chicken and let stand while preparing the remaining ingredients and rice.
• Sauté chicken on a low flame to keep the spices from burning.
• Make sure your bottles of dried herbs and spices are less than 6 months old.
Chicken in Sherry-Mushroom Sauce with Herbed Quinoa
Slow cooking in sherry produces a moist, tender, and flavorful chicken dinner. Mushrooms add an earthiness to this dish. It can be made ahead of time and rewarmed.
Countdown:
• Start cooking chicken.
• While chicken cooks, make quinoa.
• Complete chicken dish.
Chicken in Sherry-Mushroom Sauce
Serves: 2 / Serving Size: 5 ounces chicken, 1 cup vegetables, 2 tablespoons sauce
1 1/2 pounds skinless chicken legs with bone
1/2 lemon
2 teaspoons olive oil
2 teaspoons minced garlic
1 cup dry sherry
1/2 pound sliced Portobello mushrooms
Salt and freshly ground black pepper, to taste
1. Rub the chicken with the half lemon.
2. In a nonstick skillet just large enough to hold the legs in one layer, heat oil over medium-high heat.
3. Add the chicken legs and brown 2 minutes. Turn and brown 2 more minutes.
4. Reduce the heat to low, and add the garlic and sherry. Cover tightly and cook 10 minutes, turning from time to time.
5. Add the mushrooms to the chicken and cook, uncovered, 5 minutes. A meat thermometer inserted into chicken should read 170°F. Add salt and pepper to taste.
Exchanges/Food Choices: 1 other carbohydrate, 1 vegetable, 5 1/2 lean protein, 2 fat
Per serving: Calories 460, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2.5 g, Monounsaturated Fat 6 g, Cholesterol 160 mg, Sodium 180 mg, Potassium 930 mg, Total Carbohydrate 20 g, Dietary Fiber 1 g, Sugars 4 g, Protein 38 g, Phosphorus 435 mg
Herbed Quinoa
Serves: 2 / Serving Size: 3/4 cup
1/2 cup quinoa
2 cups water
1/4 cup chopped parsley
1/4 cup sliced chives
1 teaspoon olive oil
Salt and freshly ground black pepper, to taste
1. Place quinoa in a colander or sieve with small openings and run cold water over the grains. Let drain.
2. Place the quinoa and water in a saucepan. Bring to a boil over high heat.
3. Reduce heat to medium, cover with a lid, and cook 10 minutes. All of the water should be absorbed. If the pan runs dry before the quinoa is cooked, add more water.
4. Add the parsley, chives, olive oil, and salt and pepper. Place quinoa on a plate, and serve chicken and sauce on top.
Exchanges/Food Choices: 2 starch, 1/2 fat
Per serving: Calories 180, Calories from Fat 45, Total Fat 5 g, Saturated Fat 0.5 g, Monounsaturated Fat 2.5 g, Cholesterol 0 mg, Sodium 5 mg, Potassium 300 mg, Total Carbohydrate 28 g, Dietary Fiber 3 g, Sugars 0 g, Protein 6 g, Phosphorus 205 mg
Shopping List:
1 1/2 pounds skinless chicken legs with bone
1 lemon
1
