Recipes: Four Simple Meals

the recipes

january 2001

Four Simple Meals

Tex-Mex Chicken

(makes 6 servings)

6	boneless, skinless chicken breast halves, about 2 pounds (960 g) total
3 to 4	fresh jalapeño chile peppers, seeded and thinly sliced
1	tablespoon (15 g) minced garlic
1	teaspoon (5 ml) crushed dried oregano
1/4	teaspoon (1.25 ml) chili pepper
1/4	teaspoon (1.25 ml) ground cumin
	salt (optional) and freshly ground pepper to taste
1 1/2	cups (240 g) chopped yellow onion
4	tomatillos, husked and chopped
1	medium red bell pepper, seeded and chopped
1	14 1/2-ounce (435 g) can whole tomatoes, with juice, chopped
1/4	cup (60 ml) dry red wine or water
2	tablespoons (28 g) tomato paste
6	pitted black olives, thinly sliced
1/4	cup (16 g) chopped fresh cilantro

Rinse chicken breasts and pat dry. Place each breast between 2 sheets of waxed paper or plastic wrap. Lightly pound with the flat side of a meat mallet to flatten evenly to about 1/2-inch (1.25 cm) thickness.
Place 2 jalapeño slices (3 or 4 if you like hotter food) and 1/2 teaspoon ( g) of the garlic in the center of each breast. Fold in the sides, enclosing the pepper and garlic. Secure with a toothpick.
In a small bowl, combine oregano, chili pepper, cumin, salt (if using), and pepper. Roll each breast in the mixture and set aside.
Place onion, tomatillos, and bell pepper in the bottom of a 3 1/2 quart (3.5 l) or larger crockery slow cooker. Top with chicken breasts. Combine tomatoes and their juice, wine, and tomato paste. Pour over chicken. Do not stir.
Cook on LOW for 6 to 8 hours or on HIGH for 2 to 2 1/2 hours.
To serve, arrange chicken breasts on a heated serving latter. Stir olives into pan juices and spoon over chicken. Garnish with cilantro.

Per serving:	224 calories (12% calories from fat), 37 g protein, 3 g total fat (0.6 g saturated fat), 12 g carbohydrates, 3 g dietary fiber, 88 mg cholesterol, 781 mg potassium, 285 mg sodium
Diabetic exchanges:	5 very lean protein, 1 carbohydrate (2 1/2 vegetable)

South-of-the-Border Rice

(makes 6 servings)

	butter-flavored cooking spray
1/2	cup (80 g) chopped onion
2	cups (480 ml) canned no-salt, no-fat chicken broth
2	cups (330 g) raw instant rice
1/4	cup (30 g) shredded carrot
1/4	teaspoon (1.25 ml) ground cumin
1/8	teaspoon (0.6 ml) cayenne pepper
1/4	cup (20 g) thinly sliced scallion

Lightly coat a medium nonstick saucepan with cooking spray. Add the onion and sauté over medium heat until the onion wilts, about 4 minutes. Add the broth and bring to a boil.
Stir in the rice, carrot, cumin, and cayenne pepper. Cover and remove from heat. Let stand for 5 minutes.
Fluff with a fork and serve with a sprinkling of sliced scallions.

Per serving:	133 calories (0% calories from fat), 3 g protein, 0 total fat (0 saturated fat), 29 g carbohydrates, 1 g dietary fiber, 0 cholesterol, 89 mg potassium, 13 mg sodium
Diabetic exchanges:	2 carbohydrate (bread/starch)

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