THERE ARE NUMEROUS easy and tasty ways to prepar chicken which highlights its natural goodness and nutritional benefits without the addition of rich, high calories and fat laden sauces.
The National Broiler Council developed two recipes with busy people in mind. Both of these dishes can be prepared and served in no time at all by even a novice cook.
Chicken in tomato Marsala sauce keeps sodium, oil and cholesterol at a minimum. Served on linguine, it needs only a green salad to complete a meal which can be ready to enjoy in less than an hour.
Ginger chicken with carrots and fruit is another heart-smart dish. It is an unusual combination of tender chicken strips with carrots, pineapple and cherries seasoned with soy and ginger no salt or oil added. Serve it on rice for a complete meal.
Chicken in Tomato Marsala Sauce
2 large boneless, skinless broiler-fryer chicken breast pieces
1/2 teaspoon oregano
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
1/4 teaspoon fresh ground pepper
Vegetable cooking spray
4 ounces fresh mushrooms, sliced
1 can (8 ounces) tomato sauce
1/4 cup Marsala wine
In small bowl, mix together oregano, garlic powder, onion powder and pepper; sprinkle generously over all sides of chicken using all of mixture. Heat non-stick frying pan over medium temperature about one minute; then spray with vegetable cooking spray. Add chicken and cook about five minutes more. Push chicken to side and add tomato sauce and wine, stirring with mushrooms to mix well. Arrange chicken in sauce and simmer about 12 minutes or until fork can be inserted in chicken with ease. Serve with linguine.
Makes 2 servings. Each serving has 342 calories, 56.3 grams protein, 6.6 grams fat including 1.8 grams saturated fat, 12.8 grams carbohydrates, 146 milligrams cholesterol and 819 milligrams sodium.
Ginger Chicken with Carrots and Fruit 2 boneless, skinless broiler-fryer chicken breast pieces cut into inch strips
1 teaspoon ginger, divided
3 tablespoons low sodium soy sauce
1 1/2 cups sliced carrots, cooked tender
1/2 cup pineapple tidbits, drained
1/2 cup frozen red tart cherries, unsweetened
1 tablespoon lemon juice
1/4 teaspoon pepper
In small bowl, place chicken strips and sprinkle with one-half teaspoon ginger. Stir in soy sauce and let sit about ten minutes. In medium bowl, mix together carrots, pineapple, cherries, lemon juice, remaining ginger and pepper. Add chicken strips with sauce, mixing well. Place in shallow one-quart baking dish and cook in 400 degree oven about 30 minutes. Serve on bed of rice.
Makes 2 servings. Each serving has 401 calories, 56.3 grams protein, 6.6 grams total fat including 1.82 grams saturated fat, 27.8 carbohydrate, 146 milligrams cholesterol and 890 milligrams sodium.