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home : news : news May 28, 2016

1/16/2014 12:36:00 PM
Chicken served over rice; the perfect combo

Chicken. We all know what chicken is, right? Chicken is the most digestible meat that we eat, the white meat being slightly more digestible than the dark and lower in calories, depending on how it is prepared of course. Many chicken recipes call for chicken breast, with or without the bone. I prefer the boneless. Of course it’s recipes using chicken breast today.

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PEACH AND BBQ SAUCE CHICKEN
1/2 c. flour
3/4 t. salt
1/8 t. pepper
8 boneless, skinless chicken breast halves (6-7 oz. each)
1/4 c. olive or canola oil
2 c. peach preserves
1 c. diced onion
1 c. barbecue sauce
1/4 c. low sodium soy sauce
1 large green pepper, julienned
2-8 oz. cans, sliced water chestnut, drained
Hot cooked brown, white or wild rice

In a shallow dish (can use a pie plate), combine first three ingredients. Coat chicken in flour mixture. In a large skillet, brown chicken in oil, in batches, on both sides. Return all to skillet. In a large bowl, combine next four ingredients; pour over chicken. Bring to a boil. Reduce heat; simmer for 15 minutes. Baste with sauce after 10 minutes. Add green pepper and water chestnuts. Bring to a boil. Reduce heat; simmer, uncovered for 10 minutes. Serve with rice. Makes eight servings. Bring out the crock pot for this next recipe.

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ITALIAN-STYLE CHICKEN
6 boneless, skinless chicken breast halves (about 8 oz.)
1-14 oz. can Italian stewed tomatoes 3/4 c. plus
3 T. water, divided
2 T. dried, minced onion, or 3 T. fresh, minced onion
2 T. chicken bouillon granules
1/2 t. each, dried tarragon leaves and Italian seasoning
1/4 t. garlic powder 3 T. cornstarch
Hot cooked rice

Put chicken in a five quart crock pot. In a small bowl, combine tomatoes, 3/4 c. water, onion, bouillon and seasonings; pour over chicken. Cover and cook on low for four hours. Transfer to a serving platter; keep warm. Pour cooking juices into a small pan; bring to a simmer. Combine cornstarch and 3 T. water until smooth; stir into juices. Bring to a boil, stirring constantly. Cook and stir for two minutes or until thickened. Serve with chicken and rice. Makes six servings. Note: If you don’t have tarragon, use 3/4 t. Italian seasoning. Also, do not take the cover off while food is cooking. You lose 25 percent of heat which means more cooking time.

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CHICKEN WITH VEGGIES
2 T. flour
2 t. garlic powder, divided
3/4 t. salt, divided
1/2 t. pepper, divided
1 lb. boneless, skinless chicken breasts, cubed
2 T. olive or canola oil
1/4 c. white wine or chicken broth
1/4 c. prepared Italian salad dressing
1 large green pepper, julienned
2 large carrots, thinly sliced
1 c. sliced fresh mushrooms (can substitute 1-4 oz. can mushrooms, drained)
1 small onion, diced
1 T. butter or margarine
Hot cooked rice

In a large resealable plastic bag, combine flour, 1 T. garlic powder, 1/4 t. salt and 1/4 t. pepper. Add chicken and shake to coat. In a skillet, saute chicken in oil until brown. Add next seven ingredients and remaining garlic, salt and pepper. Cover and cook until veggies are tender. Serve over rice. Makes four servings.

Note: Did you notice that all of these meals are served over some variety of rice? We like brown and wild rice, as they are more nutritious than white rice. I have mentioned before, cook extra rice, measure out what you need for your family for another recipe, put in plastic freezer bags, mark how much is in the bag and date it. Frozen rice will keep for 2-3 months if frozen properly. To take up less room in the fridge, press the air out of the bag, seal it, then press the rice flat in the bag. Stack them in the freezer, ready for another recipe.

Thought for the Day: Always do what you say you are going to do. It’s the glue and fiber that binds successful relationships.





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