and freshly ground black pepper, to taste
1. Peel potatoes and cut into strips about the same size as the sugar snap peas (about 2 inches x 1/2 inch).
2. Place potatoes, sugar snap peas, and garlic in a microwave-safe bowl. Cover with a plate or plastic wrap. Microwave on high for 3–4 minutes. Potatoes should be cooked through.
3. Add olive oil and salt and pepper. Toss well and serve with chicken.
Stove-top Method: Bring a saucepan of water to a boil and add the potatoes. Boil 3 minutes, and add sugar snap peas and garlic. Boil 2 more minutes. Drain. Add olive oil, salt, and pepper, and toss.
Exchanges/Food Choices: 1 1/2 starch, 2 vegetable, 1 fat
Per serving: Calories 150, Calories from Fat 25, Total Fat 2.5 g, Saturated Fat 0 g, Monounsaturated Fat 1.5 g, Cholesterol 0 mg, Sodium 65 mg, Potassium 520 mg, Total Carbohydrate 29 g, Dietary Fiber 5 g, Sugars 7 g, Protein 4 g, Phosphorus 90 mg
Shopping List:
3/4 pound boneless, skinless chicken thighs
1 jar reduced-fat mayonnaise
1 bottle prepared horseradish
1 container panko bread crumbs
1/2 pound sweet potatoes
1 package sugar snap peas (6 ounces needed)
Staples:
Olive oil cooking spray
Salt and black peppercorns
Minced garlic
Olive oil
Helpful Hint:
• Boneless, skinless chicken breasts can be used instead of thighs.
Hot Pepper Chicken with Sweet Pepper Potatoes
Hot peppers and honey make this a sweet and spicy, quick chicken dinner. Sweet potatoes cooked with fresh red bell peppers make an unusual and surprisingly quick side dish. The potatoes cook in only 5 minutes in a microwave oven.
Countdown:
• Prepare ingredients.
• Start sweet potatoes.
• Make chicken.
• Finish sweet potatoes.
Hot Pepper Chicken
Serves: 2 / Serving Size: 5 ounces chicken, 2 tablespoons sauce
3/4 pound boneless, skinless chicken breasts
2 tablespoons flour
1 teaspoon crushed red pepper
Salt and freshly ground black pepper, to taste
1 tablespoon olive oil
2 tablespoons honey
2 tablespoons Dijon mustard
1. Place chicken between 2 pieces of plastic wrap or foil. Flatten with a meat mallet or the bottom of a heavy skillet until the breasts are about 1/2 inch thick.
2. In a small bowl, mix the flour, the crushed red pepper, and salt and pepper. Dip flattened chicken breasts in the mixture, making sure all sides are coated.
3. Heat oil in a nonstick skillet over medium-high heat. Sauté chicken for 3 minutes, then turn and cook on second side for 3 minutes. A meat thermometer inserted into chicken should read 165°F.
4. While chicken cooks, mix honey and mustard together. Remove chicken to 2 dinner plates and spread mustard sauce on top.
Exchanges/Food Choices: 1 starch, 5 lean protein, 1 fat
Per serving: Calories 350, Calories from Fat 110, Total Fat 12 g, Saturated Fat 2 g, Monounsaturated Fat 7 g, Cholesterol 125 mg, Sodium 450 mg, Potassium 620 mg, Total Carbohydrate 21 g, Dietary Fiber <1 g, Sugars 17 g, Protein 40 g, Phosphorus 385 mg
Sweet Pepper Potatoes
Serves: 2 / Serving Size: 1/2 cup vegetables, 1/2 cup potatoes
1/2 pound sweet potatoes, peeled and cut into 1-inch pieces (about 1 3/4 cups)
1 medium red bell pepper, seeded and cut into 1-inch pieces (about 1 cup)
2 teaspoons olive oil
Salt and freshly ground black pepper, to taste
1. Place sweet potatoes and red bell pepper in a microwave-safe bowl. Cover with plastic wrap or a plate. Microwave on high 5 minutes. Let stand 1 minute.
2. Remove cover and add olive oil and salt and pepper. Toss well and serve with chicken.
Exchanges/Food Choices: 1 starch, 1 vegetable, 1 fat
Per serving: Calories 150, Calories from Fat 40, Total Fat 4.5 g, Saturated Fat 0.5 g, Monounsaturated Fat 3.5 g, Cholesterol 0 mg, Sodium 65 mg, Potassium 480 mg, Total Carbohydrate 26 g, Dietary Fiber 4 g, Sugars 7 g, Protein 2 g, Phosphorus 65 mg
Shopping List:
3/4 pound boneless, skinless chicken breasts
1 bottle crushed red pepper
1 small bottle honey
1 bottle Dijon mustard
1/2 pound sweet potatoes
1 medium red bell pepper
Staples:
Flour
Salt and black peppercorns
Olive oil
Helpful Hints:
• Crushed red pepper, sometimes called hot pepper flakes, can be found in the spice section of the supermarket.
• Green or yellow bell peppers can be substituted for the red bell pepper. Alternatively, canned pimentos can be added to the cooked sweet potatoes.
Lemon-Pepper Chicken with Carrot and Zucchini Cannellini Beans
Chicken takes on the spicy, citrus flavor of lemon and cracked black pepper in this hot and refreshing dish. Cannellini beans with carrots and zucchini make a colorful side dish.
Countdown:
• Marinate chicken.
• Make side dish.
• Finish chicken.
Lemon-Pepper Chicken
Serves: 2 / Serving
