Recipes: Skillet Suppers

the recipes

september 2001

Skillet Suppers

Chicken and Artichoke Skillet

(makes 4 servings)

	olive oil cooking spray
3	cloves garlic, minced
1	small white onion, cut in half and thinly sliced
4	5-ounce (150 g) boneless, skinless chicken breast halves, trimmed of all visible fat
1	small green bell pepper, seeded and cut into thin julienne strips
1	small red bell pepper, seeded and cut into thin julienne strips
1	small yellow bell pepper, seeded and cut into thin julienne strips
1/2	teaspoon crushed Italian herbs
1/3	cup (80 ml) canned fat-free, low-salt chicken broth
1	14-ounce (420 g) can artichoke hearts, drained and quartered
2	tablespoons grated Parmesan cheese
1	teaspoon minced parsley

Lightly coat a large nonstick skillet with cooking spray. Add garlic and onion, and cook over medium heat until onion is limp.
Meanwhile, pound the chicken breast halves, and cut each half into quarters. Add to skillet and brown, turning once.
Add peppers, herbs, and chicken broth. Cover and simmer for 15 minutes, until chicken is cooked through (cut to test).
Add drained artichoke hearts and cover. Simmer for 2 to 3 minutes until artichokes are heated through.
Remove from stove and sprinkle with Parmesan cheese and parsley. Serve at once.

Per serving:	222 calories (12% calories from fat), 37 g protein, 3 g total fat (1.1 g saturated fat), 11 g carbohydrates, 2 g dietary fiber, 85 mg cholesterol, 365 mg sodium, 499 mg potassium
Diabetic exchanges:	4 very low-fat protein, 1/2 carbohydrate (2 vegetable)

Mixed Greens with Orange Dressing

(makes 4 servings)

8	cups (300 g) mixed baby greens, washed and drained
1	shallot, minced
1	tablespoon olive oil
1/2	tablespoon white wine vinegar
3	tablespoons fresh orange juice
12	pecan halves, toasted

Place greens in a salad bowl.
In a mixing cup, whisk together the shallot, olive oil, vinegar, and orange juice. Pour over greens and toss.
Serve on salad plates, garnishing each plate with 3 pecan halves.

Per serving:	86 calories (65% calories from fat), 2 g protein, 7 g total fat (0.8 g saturated fat), 6 g carbohydrates, 3 g dietary fiber, 0 cholesterol, 29 mg sodium, 404 mg potassium
Diabetic exchanges:	1/2 carbohydrate (1 vegetable), 1 1/2 fat

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