Light & Easy Chicken and Veggies

Light & Easy Chicken and Veggies

3 boneless skinless chicken breasts, cut in half
Garlic cloves, minced (to taste ~ I used 1 per breast half)
onion powder, to taste
salt & pepper to taste
1 large red onion
1 red pepper
2 small yellow squash
fresh basil, to taste
fresh chives, to taste
olive oil or non-stick spray, for spritzing

Preheat oven to 325F.

Cut a slit into each chicken piece. Add garlic into each slit (I used 1 clove per breast half). Sprinkle onion powder, salt, & pepper to taste. Spray frying pan with just enough olive oil to coat, or use non-stick spray. Brown each side of the chicken (approx 2-3 minutes per side).

In a 9×13 pan, spray with nonstick spray or drizzle with olive oil. Cut onions, peppers, and squash into large pieces. Sprinkle with salt & pepper to taste. Add a fresh basil chifinade (I used approximately 6 leaves). Place the chicken on top of the veggies. Cover with tinfoil and bake for 40-45 minutes until veggies are to desired tenderness. Sprinkle with fresh cut chives and serve.

Serves 6.

Light & Easy Chicken and Veggies

3 boneless skinless chicken breasts, cut in half
Garlic cloves, minced (to taste ~ I used 1 per breast half)
onion powder, to taste
salt & pepper to taste
1 large red onion
1 red pepper
2 small yellow squash
fresh basil, to taste
fresh chives, to taste
olive oil or non-stick spray, for spritzing

Preheat oven to 325F.

Cut a slit into each chicken piece. Add garlic into each slit (I used 1 clove per breast half). Sprinkle onion powder, salt, & pepper to taste. Spray frying pan with just enough olive oil to coat, or use non-stick spray. Brown each side of the chicken (approx 2-3 minutes per side).

In a 9×13 pan, spray with nonstick spray or drizzle with olive oil. Cut onions, peppers, and squash into large pieces. Sprinkle with salt & pepper to taste. Add a fresh basil chifinade (I used approximately 6 leaves). Place the chicken on top of the veggies. Cover with tinfoil and bake for 40-45 minutes until veggies are to desired tenderness. Sprinkle with fresh cut chives and serve.

Serves 6.

Sushi or Not Sushi ~ That is the Question

Today, I splurged a bit (and isn’t it sad that going out for sushi in my mind is considered “cheating”) ~ anyway, white rice instead of brown and 1/2 of a terriyaki chicken salad. Not a bad splurge by any means, but tonight on the way home I had that little voice inside of saying, “Well you cheated already today ~ what’s one more thing?” I came thisclose to stopping by The Mustard Seed and buying some pot stickers. Instead, I went to Albertsons and loaded up on veggies. Zucchini, yellow squash, red onion, bok choy, snap peas, mushrooms, and bell peppers. I came home and made a stir fry. Isn’t it pretty???

Dev’s Alternative to Cheating Stir Fry:
(The measurements are pretty close to accurate. One of these days I’ll learn to measure and write things down)
1 yellow squash
1 zucchini
8 oz package mushrooms
1 yellow pepper
1 orange pepper
1/2 red pepper
1 small red onion
1 package of baby bok choy
8 oz sugar snap peas
1 lb boneless, skinless chicken breast
3 cloves garlic
1 tsp freshly ground ginger
2-3 tablespoons low sodium soy sauce
1 1/2 c. low sodium chicken broth
dash of red pepper flakes
arrowroot
mist of olive oil

Cut the chicken breast into one inch cubes. Mist a non-stick cooking surface with olive oil or nonstick spary. Brown the chicken until cooked through. Remove from pan.

Cut the vegetables so that they are all approximately the same size. Place them in the same pan that was used to fry the chicken. Cook just until tender (mine took between 5-7 minutes). Remove the vegetables and set aside.

In the same pan as was used previously, place chicken broth, soy sauce, ginger, garlic, and red pepper flakes. Simmer just long enough for the spices to blend. In a separate cup, mix approximately 2 tsp arrowroot powder with just enough water so that it stirs easily with a spoon. Stirring the broth mixture, add the arrowroot slowly until the sauce reaches a thicker consistency (to your liking).

Add vegetables and chicken back to pan and stir to coat. Makes 4 generous servings.

Alternative to Cheating Stir Friy

Today, I splurged a bit (and isn’t it sad that going out for sushi in my mind is considered “cheating”) ~ anyway, white rice instead of brown and 1/2 of a terriyaki chicken salad. Not a bad splurge by any means, but tonight on the way home I had that little voice inside of saying, “Well you cheated already today ~ what’s one more thing?” I came thisclose to stopping by The Mustard Seed and buying some pot stickers. Instead, I went to Albertsons and loaded up on veggies. Zucchini, yellow squash, red onion, bok choy, snap peas, mushrooms, and bell peppers. I came home and made a stir fry. Isn’t it pretty???

Dev’s Alternative to Cheating Stir Fry:
(The measurements are pretty close to accurate. One of these days I’ll learn to measure and write things down)

1 yellow squash
1 zucchini
8 oz package mushrooms
1 yellow pepper
1 orange pepper
1/2 red pepper
1 small red onion
1 package of baby bok choy
8 oz sugar snap peas
1 lb boneless, skinless chicken breast
3 cloves garlic
1 tsp freshly ground ginger
2-3 tablespoons low sodium soy sauce
1 1/2 c. low sodium chicken broth
dash of red pepper flakes
arrowroot
mist of olive oil

Cut the chicken breast into one inch cubes. Mist a non-stick cooking surface with olive oil or nonstick spary. Brown the chicken until cooked through. Remove from pan.

Cut the vegetables so that they are all approximately the same size. Place them in the same pan that was used to fry the chicken. Cook just until tender (mine took between 5-7 minutes). Remove the vegetables and set aside.

In the same pan as was used previously, place chicken broth, soy sauce, ginger, garlic, and red pepper flakes. Simmer just long enough for the spices to blend. In a separate cup, mix approximately 2 tsp arrowroot powder with just enough water so that it stirs easily with a spoon. Stirring the broth mixture, add the arrowroot slowly until the sauce reaches a thicker consistency (to your liking).

Add vegetables and chicken back to pan and stir to coat. Makes 4 generous servings.