Mary Ann
09-26-2000, 06:50 AM
Here you go!
CookWare(tm) from Cooking Light(r).
Chicken Fricassee With Orzo
SOURCE: Cooking Light YEAR: 2000 ISSUE: April PAGE: 123
INGREDIENTS FOR 4 SERVINGS:
4 (4-ounce) skinned, boned chicken breast halves
1/2 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons butter or stick margarine
3/4 cup chopped green onions
1/2 cup diced carrot
1/2 cup diced ham
2 garlic cloves, minced
1 cup fat-free, less-sodium chicken broth
1/2 cup Chardonnay or other dry white wine
1/3 cup whipping cream
3 cups hot cooked orzo (about 1-1/2 cups uncooked rice-shaped pasta)
1/4 cup chopped fresh parsley
Parsley sprigs (optional)
INSTRUCTIONS:
Cream is added to the vegetable mixture at the end to create a
rich-tasting sauce that is soaked up by the orzo.
1. Sprinkle chicken with salt and pepper. Melt butter in a large
nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on
each side or until browned. Remove chicken from pan.
2. Add onions, carrot, ham, and garlic to pan; saute 4 minutes or
until lightly browned. Stir in broth and wine, scraping to loosen
browned bits. Return chicken to pan; bring to a boil. Cover, reduce
heat, and simmer 10 minutes or until chicken is done. Remove chicken
from pan with a slotted spoon; keep warm. Add whipping cream; cook,
uncovered, over medium heat 8 minutes. Spoon 3/4 cup orzo onto each of
4 plates. Top each with 1 chicken breast half, 1/3 cup sauce, and 1
tablespoon parsley. Garnish with parsley sprigs, if desired. Yield: 4
servings.
NUTRITIONAL INFORMATION:
CALORIES 527 (24% from fat); FAT 14.3g (sat 7.1g, mono 4.3g, poly
1.5g); PROTEIN 39.6g; CARB 57.7g; FIBER2.8g; CHOL 105mg; IRON 4.4mg;
SODIUM 726mg; CALC 68mg
CookWare(tm) from Cooking Light(r).
Parmesan-Crusted Chicken With Leeks and Apples
SOURCE: Cooking Light YEAR: 2000 ISSUE: April PAGE: 124
INGREDIENTS FOR 4 SERVINGS:
Cooking spray
2-1/2 cups coarsely chopped peeled Braeburn or Gala apple (about 1
pound)
1-2/3 cups thinly sliced leek (about 2 small)
1 teaspoon sugar
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons all-purpose flour
1/2 teaspoon salt, divided
1/8 teaspoon black pepper
4 (4-ounce) skinned, boned chicken breast halves
1 teaspoon butter or stick margarine
3/4 cup apple juice
1 (16-ounce) can fat-free, less-sodium chicken broth
1/3 cup whipping cream
1/2 teaspoon chopped fresh or 1/8 teaspoon dried rosemary
4 cups hot cooked wild rice mix (such as Uncle Ben's Long Grain & Wild
Rice )
INSTRUCTIONS:
In keeping with a classic reduction sauce, whipping cream is added to
a simmering broth mixture. Beware, though: Half-and-half or any kind
of milk will curdle here.
1. Heat a large nonstick skillet coated with cooking spray over
medium-high heat until hot. Add apple, leek, and sugar; saute 12
minutes or until browned. Remove from pan, and set aside.
2. Combine cheese, flour, 1/4 teaspoon salt, and pepper in a shallow
dish. Dredge chicken in cheese mixture. Heat butter in pan over
medium-high heat. Add chicken to pan; saute 4 minutes on each side or
until chicken is done. Remove chicken from pan; keep warm. Add juice
and broth to pan, scraping pan to loosen browned bits. Bring to a
boil; cook broth mixture until reduced to 1-1/2 cups (about 7
minutes).
3. Add cream; reduce heat, and cook 5 minutes. Stir in reserved apple
mixture, rosemary, and 1/4 teaspoon salt; cook 2 minutes. Spoon rice
onto each of 4 plates; top with chicken and sauce. Yield: 4 servings
(serving size: 1 chicken breast half, 1 cup rice, and about 1/2 cup
sauce).
NUTRITIONAL INFORMATION:
CALORIES 507 (22% from fat); FAT 12.6g (sat 6.8g, mono 3.4g, poly 1g);
PROTEIN 35.8g; CARB 63.2g; FIBER 3.1g; CHOL 100mg; IRON 2.5mg; SODIUM
748mg; CALC 163mg
CookWare(tm) from Cooking Light(r).
Chicken Fricassee With Orzo
SOURCE: Cooking Light YEAR: 2000 ISSUE: April PAGE: 123
INGREDIENTS FOR 4 SERVINGS:
4 (4-ounce) skinned, boned chicken breast halves
1/2 teaspoon salt
1/4 teaspoon black pepper
2 teaspoons butter or stick margarine
3/4 cup chopped green onions
1/2 cup diced carrot
1/2 cup diced ham
2 garlic cloves, minced
1 cup fat-free, less-sodium chicken broth
1/2 cup Chardonnay or other dry white wine
1/3 cup whipping cream
3 cups hot cooked orzo (about 1-1/2 cups uncooked rice-shaped pasta)
1/4 cup chopped fresh parsley
Parsley sprigs (optional)
INSTRUCTIONS:
Cream is added to the vegetable mixture at the end to create a
rich-tasting sauce that is soaked up by the orzo.
1. Sprinkle chicken with salt and pepper. Melt butter in a large
nonstick skillet over medium-high heat. Add chicken; cook 3 minutes on
each side or until browned. Remove chicken from pan.
2. Add onions, carrot, ham, and garlic to pan; saute 4 minutes or
until lightly browned. Stir in broth and wine, scraping to loosen
browned bits. Return chicken to pan; bring to a boil. Cover, reduce
heat, and simmer 10 minutes or until chicken is done. Remove chicken
from pan with a slotted spoon; keep warm. Add whipping cream; cook,
uncovered, over medium heat 8 minutes. Spoon 3/4 cup orzo onto each of
4 plates. Top each with 1 chicken breast half, 1/3 cup sauce, and 1
tablespoon parsley. Garnish with parsley sprigs, if desired. Yield: 4
servings.
NUTRITIONAL INFORMATION:
CALORIES 527 (24% from fat); FAT 14.3g (sat 7.1g, mono 4.3g, poly
1.5g); PROTEIN 39.6g; CARB 57.7g; FIBER2.8g; CHOL 105mg; IRON 4.4mg;
SODIUM 726mg; CALC 68mg
CookWare(tm) from Cooking Light(r).
Parmesan-Crusted Chicken With Leeks and Apples
SOURCE: Cooking Light YEAR: 2000 ISSUE: April PAGE: 124
INGREDIENTS FOR 4 SERVINGS:
Cooking spray
2-1/2 cups coarsely chopped peeled Braeburn or Gala apple (about 1
pound)
1-2/3 cups thinly sliced leek (about 2 small)
1 teaspoon sugar
1/4 cup (1 ounce) grated fresh Parmesan cheese
2 tablespoons all-purpose flour
1/2 teaspoon salt, divided
1/8 teaspoon black pepper
4 (4-ounce) skinned, boned chicken breast halves
1 teaspoon butter or stick margarine
3/4 cup apple juice
1 (16-ounce) can fat-free, less-sodium chicken broth
1/3 cup whipping cream
1/2 teaspoon chopped fresh or 1/8 teaspoon dried rosemary
4 cups hot cooked wild rice mix (such as Uncle Ben's Long Grain & Wild
Rice )
INSTRUCTIONS:
In keeping with a classic reduction sauce, whipping cream is added to
a simmering broth mixture. Beware, though: Half-and-half or any kind
of milk will curdle here.
1. Heat a large nonstick skillet coated with cooking spray over
medium-high heat until hot. Add apple, leek, and sugar; saute 12
minutes or until browned. Remove from pan, and set aside.
2. Combine cheese, flour, 1/4 teaspoon salt, and pepper in a shallow
dish. Dredge chicken in cheese mixture. Heat butter in pan over
medium-high heat. Add chicken to pan; saute 4 minutes on each side or
until chicken is done. Remove chicken from pan; keep warm. Add juice
and broth to pan, scraping pan to loosen browned bits. Bring to a
boil; cook broth mixture until reduced to 1-1/2 cups (about 7
minutes).
3. Add cream; reduce heat, and cook 5 minutes. Stir in reserved apple
mixture, rosemary, and 1/4 teaspoon salt; cook 2 minutes. Spoon rice
onto each of 4 plates; top with chicken and sauce. Yield: 4 servings
(serving size: 1 chicken breast half, 1 cup rice, and about 1/2 cup
sauce).
NUTRITIONAL INFORMATION:
CALORIES 507 (22% from fat); FAT 12.6g (sat 6.8g, mono 3.4g, poly 1g);
PROTEIN 35.8g; CARB 63.2g; FIBER 3.1g; CHOL 100mg; IRON 2.5mg; SODIUM
748mg; CALC 163mg