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Oregano Chicken and Vegetables

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  • Jamie Rahm
    Baton Rouge Advocate Published on 11/1/01 Give chicken, vegetables some zip with herbs By The Associated Press Your succulent chicken dinner cooks in a skillet
    Message 1 of 1 , Nov 2, 2001
      Baton Rouge Advocate

      Published on 11/1/01

      Give chicken, vegetables some zip with herbs

      By The Associated Press

      Your succulent chicken dinner cooks in a skillet along with its
      vegetables while you savor the aroma of oregano and garlic. It has
      only about 9 grams of fat per serving, so if you serve it with
      steamed rice, you can be doubly satisfied - great taste and sensible
      nutrition.

      The recipe is from Better Homes and Gardens' "The Smart Diet: The
      Right Approach to Weight Loss."


      Entrees/Poultry

      @@@@@
      Oregano chicken and vegetables

      1 1/2 to 2 lbs. meaty chicken pieces, skinned
      1/4 tsp. salt
      1/8 tsp. black pepper
      Nonstick cooking spray
      1 clove garlic, minced
      1 lemon, thinly sliced
      1 large tomato, peeled and chopped (3/4 cup)
      1/2 cup pitted ripe olives
      1/4 cup chopped onion
      1/4 cup snipped fresh parsley
      1 tbl. snipped fresh oregano or 1 tsp. dried oregano, crushed
      1/8 tsp. ground red pepper
      1/4 cup dry white wine or chicken broth
      3/4 cup chicken broth
      1 medium green bell pepper, cut into strips
      1 medium red bell pepper, cut into strips

      Sprinkle chicken with salt and pepper. Lightly coat a nonstick skillet with
      nonstick cooking spray. Cook chicken over medium heat about 15 minutes or
      until light brown, turning once. Reduce heat.

      Place the garlic, half of the lemon slices, half of the tomato, the olives,
      onion, parsley and oregano over chicken pieces in the skillet. Sprinkle with
      ground red pepper. Add the wine and the 3/4 cup broth. Simmer, covered, for
      15 minutes.

      Add the remaining tomato and the bell peppers. Cook, uncovered for 5 to 10
      minutes more or until bell peppers are crisp-tender and chicken is tender
      and no longer pink. Transfer the chicken and vegetables to a platter. If
      desired, garnish with remaining lemon slices.

      Makes 4 servings.

      Nutrition analysis per serving: 208 calories, 9 grams total fat (2 grams
      saturated fat), 69 milligrams cholesterol, 425 milligrams sodium, 7 grams
      carbohydrate, 1 gram fiber and 24 grams protein.
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