C h i c k e n a n d V e g e t a b l e
S a u t é
p r e p
15 m in.
c o o k
16 min.
2
cups broccoli florets
4
medium carrots, cut lenghtwise into strips
1
Tbsp. olive oil
4
medium boneless skinless chicken breasts
( 1
V a
lb. total), cut lengthwise into thirds
V i
of a medium red onion, cut in thin wedges
V z
cup reduced-sodium chicken broth
1
15-oz. can great N orthern beans,
rinsed and drained
1
Tbsp. finely shredded lemon peel
1. Fill a 3-quart saucepan about
2/ i
full of water; add
V z
teaspoon
s a l t .
Bring to boiling; add broccoli and
carrots. Boil 3 minutes or until crisp-tender. Drain
vegetables and place in bowl of ice water to stop
cooking. When cool, drain; set aside.
2. Heat oil in a very large nonstick skillet over medium-
high heat. Season chicken with
s a l t
and
p e p p e r .
Cook
over medium-high heat until browned and cooked
through, about
10
to
1 2
minutes, turning occasionally
to brown evenly. Remove from skillet; set aside.
3. Reduce heat to medium-low. Add onion and season
with
s a l t
and
p e p p e r .
Cook and stir for 2 minutes.
Increase heat to medium-high. Add beans, broth, lemon
peel, vegetables, and chicken. Cook and stir 1 minute or
until heated through. Makes 4 servings.
e a c h
s e r v in g
3 5 6
cal} 6 g fat,
8 2
m gchol,
5 8 7
mg
sodium,
3 3
g carb, 8 g fiber,
4 3
g pro.
C h i c k e n
a n d P a s t a
F r i t t a t a
Serve this with Simple Spinach Salad,
pa g e
1 4 0
.
s t a r t
t o
f i n i s h
30 m in.
o v e n
400°F
1
cup broccoli florets
1
medium onion, chopped
( V 2
cup)
2
Tbsp. olive oil
V A
cups cooked penne or desired pasta
1
cup chopped cooked chicken
2
Tbsp. chopped fresh basil
8
eggs, lightly beaten
V z
cup shredded mozzarella cheese
1. Preheat oven to 400°F. In large oven-going skillet
cook broccoli and onion in hot oil over medium heat
5 minutes or until tender. Stir in penne, chicken, basil,
and
Y x
teaspoon each
s a l t
and
b l a c k p e p p e r .
2. Pour eggs over mixture in skillet. Cook over medium
heat. As mixture sets, run a spatula around edge of
skillet, lifting egg mixture so uncooked portion flows
underneath. Continue cooking and lifting until egg
mixture is almost set. Top with cheese. Bake 5 minutes
or until set. Sprinkle with pepper. Makes 4 servings.
e a c h
s e r v in g
4 1 5
cal,
2 3
gfat,
4 6 2
m gchol,
4 2 1
mg
sodium,
2 3
g carb,
2
gfiber,
3 0
gpro.
MAKE IT YOURS
T h e in g re d ie n ts in
th e se recip es can
e a sily b e sw ap p ed
and su b stitu te d
w ith item s on y o u r
ty p ic a l g ro c e ry list
o r in y o u r frid g e
and p an try. C rea te
a n e w fa m ily recip e
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o r o th e r in g red ien ts
w ith w h a t's on hand.
G o t g ro u n d tu rk e y
in stead o f g ro u n d
b eef? G o fo r it.
H appen to have b o w -
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shell pasta? It w orks.
T h e se recip es are
sim p ly a d elicio u s
sta rtin g point.
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