7
PAN ROASTED VEGETABLES
Makes 8 servings
1
tablespoon (15 ml) extra virgin olive oil
3/4
pound (375 g) white new potatoes, unpeeled, cut in 1-1/2-inch
(3.75 cm) dice
3/4
pound (375 g) red new potatoes, unpeeled, cut in 1-1/2-inch
(3.75 cm) dice
2
large shallots, peeled, cut in half
10
ounces (300 g) baby carrots, whole
10
ounces (300 g) green beans cut in half width-wise
2
large cloves garlic, peeled, left whole, slightly crushed
1
teaspoon (5 ml) thyme
3/4
teaspoon (4 ml) kosher salt
1/4
teaspoon (1 ml) freshly ground black pepper
1/2
cup (125 ml) sun-dried tomatoes, slivered
2
tablespoons (25 ml) chopped fresh parsley
Preheat Cuisinart
™
Electric Skillet to 375°F (190°C); add olive oil and stir to
coat Skillet. Cook potatoes and shallot halves until lightly browned, about
10 minutes. Reduce heat to 300°F (149°C); add carrots, green beans, garlic,
thyme, salt, pepper and 1/2 cup (125 ml) water. Cover and cook until almost
tender and water has evaporated, about 15-20 minutes; add sun dried
tomatoes and cook 3-4 minutes.
To serve, remove garlic pieces; sprinkle with parsley.
Nutritional information per serving:
Calories 112 (16% from fat) • carb. 22g • pro. 4g • fat 2g • sat. fat 0g
• chol. 0mg • sod. 151mg • calc. 70mg • fiber 6g
CHICKEN COUNTRY CAPTAIN
Makes 6 servings
1/3
cup (75 ml) all-purpose flour
1-1/2
teaspoons (7 ml) kosher salt
1/2
teaspoon (2 ml) freshly ground black pepper
1/4
teaspoon (1 ml) cayenne pepper
6
chicken breasts (6 ounces [175 g]), boneless, skinless
2
tablespoons (25 ml) extra virgin olive oil
1
tablespoon (15 ml) unsalted butter
2
cloves garlic, peeled and minced
1
large onion, cut in 1/2-inch (1.25 cm) pieces
1
yellow pepper, cored, seeded & cut in 1/2 x 2-inch
(1.25 x 5 cm) pieces
1
orange or red pepper, cored, seeded & cut in 1/2 x 2-inch
(1.25 x 5 cm) pieces
1
green pepper, cored, seeded & cut in 1/2 x 2-inch
(1.25 x 5 cm) pieces
1
tablespoon (15 ml) curry powder
1
teaspoon (5 ml) thyme
1
bay leaf
2
cans (14 ounce [420 g]) diced tomatoes with juices
1
cup (250 ml) chicken stock, nonfat, low sodium
2/3
cup (150 ml) raisins or currants
4
green onions, trimmed and cut in 1/8-inch (0.3 cm) slices
2
tablespoons (25 ml) freshly chopped parsley
2
tablespoons (25 ml) slivered almonds, lightly toasted
Preheat Cuisinart
™
Electric Skillet to 400°F (204°C). Combine flour with
salt,pepper and cayenne in a flat bowl; lightly coat chicken breasts, shaking
off excess.
Pour olive oil into Skillet and swirl to coat bottom. Brown chicken breasts
about 4 minutes per side or until golden. Remove and keep warm. Reduce
heat to 200°F (93°C); add the butter. Cook the garlic, onions and peppers
for 2-3 minutes or until slightly softened. Add curry powder, thyme, and bay
leaf; stir. Add tomatoes and chicken stock; bring to a boil. Add chicken
breasts, loosely cover Skillet, and simmer for 12 to15 minutes.
Remove cover; add raisins and green onions. Simmer for 5 minutes or until
chicken is completely cooked. Remove and discard bay leaf. Garnish with
chopped parsley and toasted almonds. Serve with rice.
Nutritional information per serving:
Calories 463 (26% from fat) • carb. 33g • pro. 54mg • fat 13g • sat. fat 3g
• chol. 136mg • sod. 700mg • calc. 85mg • fiber 5g
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