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When you’re looking for quick meals everyone can enjoy, chicken is usually a good place to start. And with our “harsh” Texas winter, a delicious, no-fuss soup makes a nice addition to your recipe collection.
CIDER-GLAZED CHICKEN WITH BROWNED BUTTER-PECAN RICE
With chicken cutlets and boil-in-bag rice, this unique take on the chicken-and-rice dinner couldn’t be easier (or faster!) to make.
Yield: 4 servings (serving size: 1 cutlet and about 1/2 cup rice)
Ingredients
1 (3.5-ounce) bag boil-in-bag brown rice (such as Uncle Ben's)
2 tablespoons butter, divided
1 pound chicken breast cutlets (about 4 cutlets)
3/4 teaspoon salt, divided
1/4 teaspoon freshly ground black pepper
1/2 cup refrigerated apple cider
1 teaspoon Dijon mustard
1/4 cup chopped pecans
2 tablespoons chopped fresh flat-leaf parsley
PREPARATION
1. Cook rice according to package directions in a small saucepan, omitting salt and fat; drain.
2. While rice cooks, melt 1 teaspoon butter in a large heavy skillet over medium-high heat.
3. Sprinkle chicken with 1/4 teaspoon salt and pepper. Add chicken to pan; cook 3 minutes on each side or until done. Remove from pan.
4. Add cider and mustard to pan, scraping pan to loosen browned bits; cook 2 to 3 minutes or until syrupy.
5. Add chicken to pan, turning to coat. Remove from heat; set aside.
6. Melt remaining 5 teaspoons butter in saucepan over medium-high heat; cook for 2 minutes or until browned and fragrant.
7. Lower heat to medium; add pecans, and cook for 1 minute or until toasted, stirring frequently.
8. Add rice and the remaining 1/2 teaspoon salt; toss well to coat. Serve rice with chicken. Sprinkle with parsley.
Total Per Serving: Calories -333, Carbs - 24 g, Fat - 13 g, Protein - 29 g, Fiber - 1.9 g.
Source: Cooking Light, October 2010
ROASTED BUTTERNUT SQUASH AND SHALLOT SOUP
Spicy fresh ginger complements the sweet roasted winter squash and shallots in this easy soup recipe. Serve with a grilled cheese sandwich for a simple supper.
Yield: 6 servings (serving size: 2/3 cup soup and 1 teaspoon chives)
Ingredients
4 cups (1-inch) cubed peeled butternut squash (about 1 1/2 pounds)
1 tablespoon olive oil
1/4 teaspoon salt
4 large shallots, peeled and halved
1 (1/2-inch) piece peeled fresh ginger, thinly sliced
2 1/2 cups fat-free, less-sodium chicken broth
2 tablespoons (1-inch) slices fresh chives
Cracked black pepper (optional)
PREPARATION
1. Preheat oven to 375°.
2. Combine first 5 ingredients in a roasting pan or jelly-roll pan; toss well.
3. Bake at 375° for 50 minutes or until tender, stirring occasionally. Cool 10 minutes.
4. Place half of squash mixture and half of broth in a blender. Remove center piece of blender lid (to allow steam to escape); secure blender lid on blender. Place a clean towel over opening in blender lid (to avoid splatters). Blend until smooth.
5. Pour into a large saucepan. Repeat procedure with remaining squash mixture and broth.
6. Cook over medium heat 5 minutes or until thoroughly heated.
7. Top with chives and pepper, if desired.
Total Per Serving: Calories - 112, Carbs - 22.4 g, Fat - 2.5 g, Protein - 3.3 g, Fiber - 3.6 g.
