Viewing entries tagged
basil

Poached Chicken

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Poached Chicken

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

SERVINGS: 2

Ingredients:

  • 2 boneless, skinless chicken breast* (5 1/2 - 6 oz. each)

  • Herbs - 2 sprigs (sugg: cilantro, basil, parsley, dill, tarragon)

  • 2 cloves of garlic, crushed with skin on

  • 1/2 cup green beans, chopped

  • 1/3 cup fennel, shaved

  • 1/2 cup carrot, shaved

  • 1/3 cup zucchini, shaved

  • 4 cherry tomatoes, halved

  • Freshly ground black pepper

  • Lemon wedges, to serve

  • 1 cup cooked brown rice

Instructions:

  1. Arrange the chicken breasts in a single layer in the bottom of a pot. Pour in enough cool water to cover the chicken by an inch or so, add herbs and garlic.

  2. Over MED-HIGH heat, bring the water to a boil. Then you will turn off the heat and immediately cover the pan. Allow the chicken to sit in the hot poaching liquor for 20 minutes, until cooked through.

  3. Bring a medium saucepan of water to a boil and blanch the green beans for 1½ to 2 minutes, then cool under cold running water. Transfer to a large mixing bowl.

  4. Preheat the broiler.

  5. Shave the fennel bulb with a mandolin or peeler into this slices and do the same with the carrot and zucchini. Add to the beans.

  6. Put the tomatoes on a non-stick baking sheet and under a preheated broiler for 2 to 3 minutes until softened. Add to the bowl.

  7. Remove the chicken breasts from the poaching liquor. Thinly slice them and add to the bowl of vegetables.

  8. Toss together and season to taste with pepper.

  9. Arrange the chicken, vegetables, and rice between plates (or storage containers) and serve with a drizzle of fat-free herb dressing and the lemon wedges.

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Seared Salmon with Cherry Tomato Sauce

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Seared Salmon with Cherry Tomato Sauce

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 4½ oz salmon fillet, skin removed

  • 2 garlic cloves

  • 1½ cup cherry tomatoes

  • 1 bay leaf

  • 2 or 3 basil leaves

  • Onion powder

  • Freshly ground black pepper

  • ½ cup cooked couscous

Instructions:

  1. Preheat a non-stick skillet over medium heat.

  2. Add one finely chopped garlic clove to pan sprayed very lightly with cooking spray and sauté for 1 minute.

  3. Add tomatoes, reserving 3 for couscous, and the bay leaf. Cook, stirring occasionally, until the tomatoes begin to become saucy, about 15 minutes.

  4. When the sauce is finished, cover and keep warm.

  5. Season salmon on both sides by rubbing into the flesh the onion powder and black pepper.

  6. Heat a non-stick pan over medium heat.

  7. When pan is heated, smash the 2nd garlic clove and rub it into the bottom of the pan. You are trying to rub a film of garlic onto the bottom to add flavor and help the salmon not stick. Discard the unused garlic.

  8. Add the salmon fillet and cook for 3 minutes.

  9. While the fish is cooking, chiffonade (roll the leaves tightly and cut across the rolled leaves with a sharp knife, producing fine ribbons) the basil leaves.

  10. Turn and cook until the fish flakes easily with the tines of a fork, 4 to 5 minutes more. Two minutes before the fish is finished cooking, top with the basil, reserving some for the couscous.

  11. Transfer to a plate and top with the tomato sauce. Make sure you remove the bay leaf.

  12. Stir together the cooked couscous, 3 halved cherry tomatoes and basil and serve on the side.

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Steak Pizzaiola

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Steak Pizzaiola

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 5 oz. raw beef, round (fat trimmed) OR 4 ½ oz raw chicken*

  • 1 medium tomato, diced

  • 1 clove garlic, minced

  • 1 tsp oregano

  • 1 tsp basil

  • ¼ tsp chili powder

  • black pepper (to taste)

  • 3" baked potato

Instructions:

  1. Preheat oven to 350°.

  2. Place ½ of the diced tomato in a casserole dish.

  3. Add meat on top of tomatoes and top with minced garlic.

  4. In a small bowl, toss the rest of the tomato with oregano, basil, chili powder & black pepper. Place on top of steak.

  5. Cover tightly with aluminum foil or lid.

  6. Bake for 45 - 60 minutes.

  7. Serve a 3" long baked potato on the side.

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Tomato Basil Chicken

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Tomato Basil Chicken

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING

Ingredients:

  • 4 ½ oz chicken, after cooked

  • ½ medium tomato, chopped

  • ¼ cup water or chicken broth*

  • 2 tbsp lemon juice

  • 2 tbsp chopped onion

  • 1 clove garlic, minced

  • 3 leaves basil, rolled & sliced

  • 1/8 tsp oregano, fresh or dried

  • ¼ tsp garlic powder

  • ¼ tsp onion powder

  • cayenne pepper (to taste)

  • black pepper (to taste)

  • salt-free seasoning blend (ex: Mrs. Dash) (to taste)

  • ½ cup whole wheat pasta, cooked

Instructions:

  1. Lightly brown the chicken in small saucepan with lemon juice on MED. Weigh to get 4.5 oz portion and return to saucepan.

  2. Add garlic, onion, spices & water or broth.

  3. After chicken is cooked, add fresh tomatoes and basil.

  4. Continue cooking for 5-10 minutes.

  5. Add pepper and salt-free seasoning blend to taste, garnish with fresh basil.

  6. Serve along side the cooked whole wheat pasta.

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