Chicken Veggie Dish
Ingredients
- 12 ounces, boneless chicken breasts
- 8 ounces, cauliflower
- ½ pounds, mushrooms
- 8 ounces, flour
- 3-4 medium-sized green onions
- 3 tablespoons, dry sherry
- 3 teaspoons, vegetable oil
- 8 ounces, broccoli flowerets
- 2 tablespoons, low sodium soy sauce
- 1 teaspoon, arrowroot
- ¼ teaspoon, sesame oil
- 1 teaspoon, ginger root
Preparation
Skin the chicken and cut it into small pieces, after removing fatty substances. Dice the mushrooms and chop the green onions into one-inch pieces. In two tablespoons of water, dissolve the arrowroot and set it aside. Heat the vegetable oil in a deep nonstick pan and stir-fry the chicken on high heat. When the chicken is thoroughly cooked, transfer it into a plate and let it warm. In the same pan, stir-fry cauliflower and broccoli for 2-3 minutes. Put in the green onions, sherry, soy sauce, mushrooms, and ginger-root and cook on medium heat, while stirring continuously. Pour in the dissolved arrowroot, chicken, and sesame oil, and mix well. Cover with a lid and let it cook thoroughly. Garnish it with peanuts and serve hot.
Low-Fat Chicken Salad
Ingredients
- 1 cup, plain low-fat yogurt
- 1 teaspoon, caper juice
- 12 ounces, poached chicken
- 1 watercress
- 3 teaspoons, dried leaf basil
- 4 small green onions
- 4 large romaine lettuce leaves
- 2 teaspoons, tomato paste
- pepper- as per taste
- 1 teaspoons, capers
- 1-2 tomatoes
- Pita bread
Preparation
Chop the green onion and basil into small pieces, and slice the chicken into large chunks. In a small bowl, take caper, tomato paste, caper juice, yogurt, and pepper. Add watercress and mix well. Take a salad bowl, and place the onions, chicken, and basil in it. Pour in the seasonings, and mix well. Top it with tomato slices and leftover watercress. Spread on romaine leaves and serve with pita bread.
Veg-Chicken Sandwich
Ingredients
- 4 ounces, chicken breasts, boneless and skinless
- ¼ teaspoon, horseradish
- 3 teaspoons, low salt, low-fat mayonnaise
- 4 ounces mushrooms
- ¼ teaspoon, Dijon mustard
- 1 teaspoon, Worcestershire sauce
- 1 clove garlic
- 4 multigrain crisp rolls
- 2 medium-sized onions
- butter flavored cooking spray
- 2 teaspoons, ketchup
Preparation
Preheat the oven at 350 ºF. Grill the chicken for 5-10 minutes and turn it frequently so that the whole chicken is cooked thoroughly. Take it out of the oven and let it cool so much as to become warm. Chop the mushroom, onions and garlic into thin pieces. Take a nonstick pan and grease it with the cooking spray. When the oil gets heated, add onions and mushrooms, and fry on medium to low heat. Put in the garlic and stir for 2-3 minutes. When the mushrooms are fully cooked, take it off the heat and keep aside. By this time the chicken must have become warm, so chop it into small slices and place it in a mixing bowl. Add the fried mushrooms, onions and garlic and blend well. Put in Worcestershire sauce, ketchup, mayonnaise, mustard, horseradish, and mix well. Stuff this into the rolls, and enjoy the delicious veggie chicken sandwich.
