Recipes

Spicy dish can wake up dinner routine

Tired of being in a rut at dinner time? Here’s an inexpensive way to step out with a surprisingly different grilled chicken. This recipe sautés baby greens, also known as field greens or mesclun, with garlic as a colorful topping for chicken. If you can’t find the baby greens in the supermarket, you can use a soft lettuce such as bib.

Sautéing the greens for a minute enhances the flavor while retaining a bit of its crunch.

The spicy roast potatoes are made in a microwave oven. If you like your food really hot, sprinkle a little more cayenne on the potatoes after they are cooked.

Helpful hints

▪ Use a resealable plastic bag for marinating. To turn meat over, simply flip over the bag. It, also, saves washing a bowl.

▪ Any type of potato can be used.

Countdown

▪  Marinate the chicken.

▪  Prepare and microwave potatoes.

▪  Prepare remaining ingredients for chicken dish.

▪  Make chicken and finish potatoes.

Chicken with garlic greens

Serves 2

INGREDIENTS

3/4 pound boneless skinless chicken breast

1/4 cup balsamic vinegar

Vegetable oil spray

Salt and freshly ground black pepper

2 teaspoons olive oil

4 medium cloves garlic, crushed

6 ounces mesclun or field greens to make about 6 cups

INSTRUCTIONS

Remove visible fat from chicken and pound flat with the palm of your hand or the bottom of a heavy skillet. Pour vinegar into resealable bag or bowl and add chicken. Let stand 10 minutes, turning once during that time. Spray a nonstick skillet with vegetable oil spray and place over medium-high heat. Add chicken breasts. For 1/4-inch breast, cook 2 minutes, turn and cook 2 more minutes. If chicken is 1/2-inch thick, cook 2 more minutes. A meat thermometer should read 165 degrees. Salt and pepper cooked sides. Remove to individual plates.

Heat oil in the same non-stick skillet. Add garlic and sauté 1 minute. Add greens and toss in pan about 30 seconds. Salad should be warm but remain firm. Add salt and pepper and spoon over chicken.

Per serving: 325 calories (32 percent from fat), 11.5 g fat (2 g sat., 6 g mono.), 126 mg chol., 40.6 g protein, 13 g carb., 3 g fiber, 103 mg sodium.

Spicy potatoes

1 pound yellow or red potatoes

1 tablespoon olive oil

1/4 teaspoon cayenne pepper

Vegetable oil spray

Salt and freshly ground black pepper

INSTRUCTIONS

Wash potatoes, do not peel, and cut into 1/2-inch pieces. Mix oil and cayenne in a microwave-safe, medium-size bowl and toss potatoes in oil making sure to coat all of the potatoes. Cover bowl with a plate or plastic wrap and microwave on high 5 minutes. Remove. Raise heat to high in the skillet used for the chicken and greens and spray with vegetable oil spray. Add potatoes and toss about 2 to 3 minutes or until crisp. Add salt and pepper to taste.

Per serving: 241 calories (35 percent from fat), 9 g fat (1 g saturated, 6 g mono.), no cholesterol, 4.3 g protein, 46.8 g carb., 4 g fiber, 44 mg sodium.

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