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Recipe Chicken Breast
A Simple Chicken Recipe - Chicken Breast and Crookneck Squash
The first dish uses fresh ingredients (yellow crookneck squash) straight from the garden. It was what we had for supper this evening, and my wife commented that it was very tasty. Yellow crookneck squash is a summer delight that grows well, especially in a sandy loam soil. They take about 60 days to grow to maturity and are best picked when they are 5 or 6 inches long. When cooked they are very tender and have a sweet flavor. The squash needs only to be washed to remove any surface dirt, and then cut up without peeling or removing the seeds.
Even though they are sweet, the flavor is delicate, and is not a strong flavor. Because of this other complementary flavors are needed to bring out their full potential. Onions help reinforce the sweetness because of the sugar content. The tomatoes used in this recipe add more sweetness, but also a little bite because of the acid content. The use of chicken tenders adds protein and another flavor to the mix.
On total this dish is a healthy one because it avoids the "bad " fats contributed by red meats, by using skinless, boneless chicken. The recipe also uses olive oil, rather than butter as the basis for sauting. Did I also mention that this low fat one pot dish is also very tasty? I accompanied it with some homemade Cole slaw (cabbage and carrot) made with a delicious dill horseradish mayonnaise dressing. (recipe included below)
Ingredients:
1 crookneck squash, chopped in 1/2 inch chunks
1 medium sized yellow onion, chopped
2 tablespoons extra virgin olive oil
2 chicken breast tenders (about 3 ounces total)
1/2 teaspoon salt
1/8 teaspoon pepper
1 cup tomato sauce 1/2 cup water
Instructions:
1 - Heat extra virgin olive oil in skillet
2 - Saut' onion and squash until crunchy tender (about 10 minutes).
3 - Cut chicken tenders into bite size pieces and add to the skillet.
4 - Saut' for about 10 minutes then add tomato sauce and water.
5 - When back up to temperature serve.
Ours was served over cooked long grain rice, and was accompanied by a mound of Cole slaw.
Cole Slaw with Dill Horseradish Mayonnaise Dressing
Ingredients:
1/4 of a large cabbage head (solid stem core removed)
1 small carrot
1/2 cup mayonnaise or salad dressing
1 tablespoon prepared horseradish
1 tablespoon fresh dill weed (or 1 teaspoon of dried dill)
Instructions
1 - Shred the cabbage.
2 - Grate the carrot and mix with the cabbage.
3 - Mix the dressing ingredients until smooth then blend thoroughly with the cabbage carrot mixture.
Frank Ernhart
Website: http://www.frankernhart.com
Retired Engineer, home chef, recipe developer. Making your life in the kitchen easier by presenting quick and easy food recipes
FrankErnhart.com
Rate my health conscious fast food picks?
I enjoy food that is both healthy and delicious. One thing that I've always been a firm believer of is that you can still find good food at fast food. It shouldn't ALWAYS be avoided. You just have to be selective, i.e. go for steak/chicken and NEVER order anything containing ground beef. And of course, never, ever order french fries or soda...
So anyway, here are my picks:
Wendy's: Spicy chicken sandwich, hold the mayo!
McDonald's: Honey Mustard Snack Wraps (grilled chicken)
Taco Bell: Spicy chicken burritos
KFC: Original recipe chicken breast
I know there are healthier menu items but those are just my personal favorites. I also love Subway, but almost everything there is good - just stay away from meatballs, bacon and regular mayo.
What do you think? I say you can be healthy and enjoy fast food on occasion!
Yes, honey whole wheat is my favorite. I also bake my own honey whole wheat bread. It's not as good as Subway's, but it's still good. I mix in lots of whole grains and sesame seeds for good measure. I'm sure it's healthier than subway's!
Fruit and yogurt parfaits are OK - you are getting yogurt and fruit - but they are just a little high in sugar. Plus you can easily make your own just by buying yogurt, strawberries and blueberries and granola. Taste about the same too and you save a lot of money. Can add in good things too, like sesame seeds.
About the oil - I check to make sure all foods contain minimal/zero trans fat (partially hydrogenated vegetable oil) and low in saturated fat. Unsaturated fats are not bad for you so long as they contain no trans fat. But I do agree, the bad oils these places use is the only bad part, which is a shame because if they used olive oil or sesame seed oil, it not only enhances the flavor but those are very good for your cardiovascular system as well. Unfortunately, those oils are on the expensive side, and obviously are not going to be used by the fast food companies (which is why they love using partially hydrogenated vegetable oil - cheap and lasts long, but terrible for the consumers).
I hate those people suing KFC and McDonald's for making them fat, but the good that came out of it is the decreased use of partially hydrogenated vegetable oil in the fast food industry - in fact, it's use in food has recently been banned in New York City if you haven't heard about that already!
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Easy Chicken Breast Recipe - Chicken Recipes Easy
KAHLUA BBQ CHICKEN Recipe ~ COFFEE LIQUEUR Marinade ~ GRILLED ~ Breasts or Wings
21 May 2012 at 3:43pm
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