Chicken with Apples and Leeks
Ingredients
4 chicken cutlets, 4 oz each of medium thickness
¼ teaspoon salt
¼ tsp black pepper
½ tsp onion powder
½ tsp garlic powder
1 tbsp sugar substitute 2 large leeks, white only, cut into julienne strips
2 large cloves garlic, minced 1 tsp dried rosemary
1 tbsp flour ¼ cup cider vinegar
2 firm tart apples, peeled, cored and thinly sliced 1 cup reduced-sodium chicken broth
Directions
- Heat a large nonstick skillet over medium-high heat. Spray pan with non-stick cooking spray. Season chicken with salt, pepper, garlic and onion powders and sprinkle lightly with the flour; add to the pan. Cook until browned, 4 to 5 minutes per side. Transfer to a plate and keep warm.
- Reduce the heat to low. Spray the pan with cooking spray, add leeks. Cook, stirring, until the leeks are soft, about 7 minutes. Add garlic, sweetener, and rosemary and cook until fragrant, about 2 minutes more. Increase the heat to medium-high, stir in vinegar and cook until most of the liquid has evaporated.
- Add apples and broth & cook, stirring once or twice, until the apples are tender, about 4 minutes. Reduce the heat to low and return chicken and any juices to the pan. Simmer gently until the chicken is heated through. Serve immediately.
Tip For Good Health: Never eat while standing. Now more than ever, when we are in the kitchen non-stop – cooking, serving and cleaning up. Master this very doable thing. Even if you are tasting the soup to season it – sit down. This will save you oodles of wasted calories and garner you instant long lasting control. In addition you will lose the desire to pick, nosh and graze.
Vicki Rothschild/Weight Management can be reached at 917-533-1794 or via email at [email protected].
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Sole or Flounder Françoise with String Beans
Ingredients for Fish
1 pound flounder, sole or any white fish cut into quarters
White whole-wheat flour for dredging
2 eggs, beaten
Salt and pepper to taste
Directions
Coat fish in flour (seasoned with salt and pepper) then dip in egg. Coat frying pan with non-stick cooking spray. Place fish on warm pan. Spray the fish with cooking spray and cook until one side is crispy. Then flip.
Ingredients for Sauce
Two leeks, green part only, chopped
1-2 tbsp Earth Balance or Smart Balance spread
2 Tbsp Dijon mustard
2 Tbsp white cooking wine
¾ cup vegetable stock or ¾ cup hot water with 1 Tbsp no MSG chicken broth consommé
1 tsp cornstarch Sautee leek with in margarine substitute.
Add all ingredients together and boil until sauce thickens.
Drizzle over fish and serve.
A Side Of String Beans
Ingredients
2 pounds string beans
3 Tbsp toasted sesame oil
3 Tbsp sesame seeds
1 tsp coarse garlic powder
½ -1 tsp kosher salt
Crushed red pepper flakes, optional
½ cup light soy sauce
Directions
Blanch sting beans.
Combine the rest of ingredients and toss over string beans.
Place on a tray and place in a 350° oven.
Cook uncovered for approximately 30 minutes.
Slice cherry tomatoes and add to pan.
Cook another 30-45 minutes.
Another Healthy Way To Cook Fish:
Drizzle small amount of olive oil and za’atar spice on fish. Surround it with a nice amount of cut cherry tomatoes and colored peppers in ovenproofglass dish. Spray vegetables with nonstick cooking spray or drizzle olive oil on top. Bake uncovered on 350° till fish flakes.
Laura Shammah MS, RD, CDN, can be reached at [email protected].
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