Nutrition Figures per Serving Calories 205. Protein 34 grams. Fat 4 grams. Carbohydrate 7 grams. Sodium 201 Cholesterol 84 mg.
CHICKEN AND BELL PEPPER SAUTEServes 4 This recipe is prettiest when made with red, green, and yellow bell peppers. However, your supermarket may not have the red and yellow ones available, in which case, substitute green ones. Incidentally, red bell peppers started out as green bell peppers, but as they matured, their color changed from green to red. 4 boneless, skinless chicken breast halves 1 teaspoon ground cumin 1 teaspoon dried oregano ground pepper to taste 1 to 2 tablespoons olive oil 1 clove garlic, minced 1 small red bell pepper, cut into thin strips 1 small green bell pepper, cut into thin strips 1 small yellow bell pepper, cut into thin strips
Place chicken breasts between sheets of plastic wrap and pound to 1/4 inch thickness. Sprinkle both sides of chicken with cumin, oregano and pepper to taste, pressing to make seasonings adhere.
In large skillet, over medium-high heat, heat oil. Add chicken; saute 1 to 2 minutes per side or until almost cooked through. Remove chicken to warm platter; keep warm.
Add garlic and pepper strips to drippings in skillet; stir- fry one minute. Reduce heat to medium-low; cover and cook 3 minutes or until peppers are tender-crisp. Return chicken to skillet, spooning pepper mixture on top. Cover and cook 3 to 5 minutes longer until vegetables are tender and chicken is completely cooked through.
Nutrition Figures per Serving Calories 209. Protein 32 grams. Fat 7 grams. Carbohydrate 3 grams. Sodium 91 grams. Cholesterol 79 mg.
CHICKEN NORMANDYServes 4 If they're available, choose Rome Beauty apples for this recipe. Romes have a somewhat flat, mealy taste when eaten raw, but their flavor develops a wonderful richness when cooked. They're available from October until early Summer. The Golden Delicious, the Cortland, the Jonathan, and the Granny Smith are also good for baking. The Red Delicious apples, by the way, are only fair for cooking. 1 chicken, cut in serving pieces (about 3 pounds) Ground pepper to taste vegetable cooking spray 2 medium apples, cored and sliced 1 large onion, sliced 1/2 cup apple cider or juice 2 tablespoons fresh lemon juice 1 tablespoon vegetable oil 2 teaspoons brown sugar 1/4 teaspoon ground allspice
Preheat oven to 350F. Sprinkle chicken pieces with pepper to taste.
Spray 13 by 9-inch baking dish with vegetable cooking spray. Arrange chicken in baking dish; scatter apple and onion slices around and on top of chicken. In cup, combine cider, lemon juice, oil, sugar and allspice; pour over chicken. Bake, uncovered, for about 1 hour or until chicken is cooked through and apples are tender, turning pieces once during cooking and basting occasionally with drippings. To serve, remove chicken from pan juices and spoon apples and onions on top.
Nutrition Figures per Serving Calories 609. Protein 44 grams. Fat 39 grams. Carbohydrate 20 grams. Sodium 166 mg. Cholesterol 174 mg.