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Two Quick and Lean Chicken Recipes

Lee Griffith
 


Visitors: 169

At the beginning of August I started counting calories. Now don't worry, on two days of each week I cook and I don't count calories, so I'll still be publishing my “usual" kinds of recipes. I had a couple of packages of pre-grilled chicken breast strips on hand-you know, like you use to make fajitas. On Wednesday I put together an awesome Chinese style dish that was fast, easy, great tasting, lean and healthful. On Saturday I used the remaining package to prepare an even easier Caribbean chicken meal. At six servings per meal, I figured the calories for both recipes came in at 345 per serving. What's more, the fat per serving is only about 5 grams! Now if you want to make the preparation time even faster, buy the packaged, frozen pepper strips and diced onions.

QUICK AND LEAN CHINESE CHICKEN RECIPE

Ingredients:

1 lb. pre-grilled chicken breast strips
1 tbsp. canola oil
2 cups bell pepper strips (green, red, yellow or mixed)
1 cup chopped or diced onion
1 cup fresh, diced tomatoes
1 tbs. corn starch
1 (14 oz. ) can chicken broth
1 (8 oz. ) can water chestnuts, drained
1/2 cup soy sauce
1/4 cup water
2 tbsp. rice vinegar
1/2 tsp. coarsely ground black pepper
4 cloves mince garlic or 1/2 tsp. garlic salt
1/2 tsp. celery seed
1/4 tsp. white pepper
1/8 tsp. crushed red pepper
1.5 cups (dry) Uncle Ben’s® Converted® rice and ingredients called for in instructions on box.

Instructions:

Prepare the rice according to the instructions on box. In a large skillet, heat the oil. Add the meat and, the bell peppers and the onions and continue to stir often, until veggies are tender (but don’t overcook!). Add the chicken broth, the water chestnuts, the soy sauce and the rice vinegar and then all of the dry ingredients except for the corn starch. Bring to boil and then simmer for about 10 to 15 minutes, stirring often. Add the tomatoes. Then mix the cornstarch into the 1/4 cup of cold water and add to skillet. Continue to stir until gravy thickens a bit. Serve on the rice. Serves about 6.

QUICK AND LEAN CARIBBEAN CHICKEN RECIPE

Ingredients:

1 lb. pre-grilled chicken breast
1 tbsp. canola oil
2 cups bell pepper strips (green, red, yellow or mixed)
1 cup chopped or diced onion
2 (8 oz. ) cans pineapple chunks
1 tbsp. McCormick® Caribbean Jerk Seasoning
1 tbsp. dried parsley flakes
1.5 cups (dry) Uncle Ben’s® Converted® rice and ingredients called for in instructions on box.

Instructions:

Prepare the rice according to the instructions on box. In a large skillet, heat the oil. Add the meat and, the bell peppers and the onions and continue to stir often, until veggies are tender (but don’t overcook!). Add the seasonings and the pineapple chunks (including the juice). Bring to boil and then simmer for about 10 minutes, stirring often. Serve on the rice. Serves about 6.

Copyright © 2007 Lee Griffith. All rights reserved.

ABOUT THE AUTHOR: Lee Griffith, a. k. a. “Griff" is the author of several blogs. Griff describes himself as a “former kitchen klutz" who now has a passion for cooking and developing great recipes. Griff would like to send you a FREE E-BOOK with 32 great chili recipes, along with a free recipe every week via email. To receive, simply click on http://optin2.griffsrecipes.com

Check out “Griff's Recipe Report" at http://GriffsRecipeReport.com

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