Rose's Kitchen Recipes
Chicken breasts are so easy to dress up and they are also healthy and a quick convenience food. They are lean and cook up in minutes. You can cook a healthy dinner in 30 minutes. No excuse in buying a prepackaged, precooked, chemical laden entree!!!!
Lemon Chicken Stir-Fry
With lots of zesty lemon for extra flavour and a mix of colourful vegetables this is a hit. Instead of snow peas I used Ontario asparagus, added a red pepper and a handful of spinach(from my pot on the deck).
1 lemon
½ cup reduced-sodium chicken stock
3 tbsp reduced-sodium soy sauce
2 tsp cornstarch
1 tbsp olive oil
1 pound boneless, skinless chicken breasts cut into 1-inch pieces
10 ounces mushrooms halved
1 cup sliced carrots 1/4 inch thick
2 cups snow peas or asparagus sliced into ½ inch chunks
1 sweet red pepper cut into chunks
1 bunch green onions cut into 1-inch pieces
3 cloves garlic chopped
1.Grate 1 tsp. Lemon zest and set aside ( I usually use the zest from the whole lemon). Juice the lemon and whisk 3 tbsp of the juice with the broth, soy sauce and cornstarch in a small bowl.
2. Heat oil in a large skillet over medium- high heat. Add chicken and cook until through 4 to 5 minutes. Transfer to a plate. Add mushrooms, carrots and red pepper to the pan and cook until the carrots are just tender about 5 minutes. Add the snow peas or asparagus, green onions, garlic and the lemon zest. Cook, stirring for 30 seconds. Whisk the broth mixture and add to the pan, cook stirring until thickened 2 to 3 minutes. Add the chicken cook stirring until heated through.
Serve with brown rice, rice noodles or whole wheat pasta.
Indian-Spiced Chicken Pitas
Cook the chicken the night before and stir together the yogurt in the morning for a healthy lunch at work. To keep the yogurt mixture from becoming to runny you have to use the Red Balkan and let it sit to drain overnight (coffee filters work the best) in the fridge.This recipe makes enough for 4 lunches or dinners with grilled vegetables.
1 pound boneless, skinless chicken breasts
11/2 tsp garam masala or curry powder
salt
1 cup thinly sliced seeded cucumber(I use the baby cucumbers no seeds)
3/4 cup plain yogurt
1 tbsp chopped fresh cilantro
2 tsp lemon juice
fresh ground pepper
4 6-inch whole wheat pitas
1 cup shredded romaine lettuce or spinach
1 large tomato sliced
1/4 cup thinly sliced red onion
1.Grill or poach the chicken breasts until cooked through.
2. Combine cucumber, yogurt, cilantro, lemon juice ½ tsp garam masala, salt and pepper in a small bowl. Thinly slice the chicken. Split open the warmed pita and fill with the chicken, yogurt sauce, lettuce, tomato and onion.
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