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carrot

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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Tofu Veggie Patties

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Tofu Veggie Patties

4 ½ OZ. PROTEIN, 1 VEGGIE, AND 1 CARB PER SERVING
SERVINGS: 8

Ingredients:

  • 1 c carrot, grated

  • 1 c green onions/scallions, sliced

  • 1 c red bell pepper, thinly sliced or diced

  • 2 garlic cloves, minced

  • 1¼ inch piece ginger, grated

  • 14 oz firm tofu*, drained and crumbled

  • 1 whole egg

  • 1 egg white

Instructions:

  1. Combine all the ingredients in a large bowl. You may add sodium-free seasoning mix and pepper if desired.

  2. Lightly spray a medium metal pastry ring or cookie cutter with cooking spray and place in a nonstick pan.

  3. When the pan is hot, pour 5 tbsp of the batter into the ring and turn the heat down to Medium. (You may omit the ring if you want your patty more rustic.)

  4. Cook 4-5 minutes until golden, then take off the ring (be careful, as it will be hot), flip the patty and cook the other side.

  5. Do this in batches, keeping finished patty warm in a low oven.

  6. Serve this on or along side 1 cup of salad greens.

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