Good Housekeeping One-Dish Meals by Anne Wright

Author:Anne Wright
Language: eng
Format: mobi, epub
ISBN: 9781588166777
Publisher: IB Dave's Library
Published: 2008-01-01T08:00:00+00:00

about 5 minutes, stirring occasionally. Return onion mixture and chicken to skillet; heat through.

6. Toss basil and cilantro leaves with chicken mixture just before serving. E A C H S E R V I N G About 290 calories

|

38 g protein | 21 g carbohydrate |

6 g total fat (1 g saturated) | 82 mg cholesterol | 1,555 mg sodium. G H Te s t K i t c h e n T i p

Asian fish sauce ( nuoc nam or nam pla) is available in specialty sections of some supermarkets or in Asian groceries.

Chicken Breasts with

Vegetable Ribbons

Lemon peel, garlic, and parsley add easy elegance and bursts of flavor. An ordinary vegetable peeler is all you need to make the vegetable ribbons. Serve over rice or couscous.

P R E P 15 minutes

C O O K 25 minutes M A K E S 4 main-dish servings 4 medium skinless, boneless chicken-

1 tablespoon olive oil

breast halves (about 11/4 pounds)

3 medium carrots, peeled

1/4 teaspoon coarsely ground

2 medium zucchini (about

black pepper

8 ounces each)

1/2 teaspoon salt

3/4 cup chicken broth

2 garlic cloves, minced

1 cup loosely packed fresh parsley

2 teaspoons freshly grated lemon peel

leaves, chopped

1. Sprinkle chicken with pepper and 1/4 teaspoon salt. In cup, mix garlic, lemon peel, and remaining 1/4 teaspoon salt; set aside. 2. In 12-inch skillet, heat oil over medium-high heat until hot. Add chicken and cook 6 minutes. Reduce heat to medium; turn chicken over and cook 6 to 8 minutes longer, until juices run clear when thickest part of breast is pierced with tip of knife.

3. Meanwhile, with sharp vegetable peeler, peel carrots lengthwise into wide, thin strips. Repeat with zucchini.

4. Transfer chicken to plate; sprinkle with garlic mixture and keep warm. In same skillet, heat broth and 1/4 cup water to boiling over high heat. Reduce heat to medium-low; add carrots and cook, covered, 3 minutes. Add zucchini and cook, covered, 5 to 7 minutes longer, until vegetables are just tender. Stir in all but 1 tablespoon parsley. 5. To serve, spoon vegetable ribbons and broth onto 4 dinner plates; top with chicken. Sprinkle with remaining parsley.

E A C H S E R V I N G About 240 calories

|

36 g protein | 0 g carbohydrate |

6 g total fat (1 g saturated) | 82 mg cholesterol | 530 mg sodium. 98

Stir-Fries & Skillet Suppers

Shrimp Curry and Rice

This tastes as good as classic slow-cooked curry but is ready in a flash. Serve with crisp flatbreads such as pappadams.

P R E P 10 minutes

C O O K 20 minutes

M A K E S 4 main-dish servings

1 cup regular long-grain rice

1/2 cup light coconut milk (not cream

2 teaspoons olive oil

of coconut)

3

1 medium onion, diced

/4 cup frozen peas, thawed

1 tablespoon curry powder

1 cup frozen whole baby carrots,

thawed

1 teaspoon mustard seeds

1/2 teaspoon salt

1 pound shelled and deveined fresh

or frozen (thawed) large shrimp

chopped fresh cilantro leaves

with tail part of shell left on if

(optional)

you like (page 13)

1. Prepare rice as label directs but do not add margarine or butter. 2. Meanwhile, in nonstick 12-inch skillet, heat 1 teaspoon olive oil over medium-high heat until hot.

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