Monday, March 29, 2010

Louisiana Chicken and Vegetables - 20g Carbs, 3g Fiber, 5g Sugar

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Take a colorful break from rice, potatoes, and pasta—use corn
instead. It is a whole grain and provides texture, fiber, and
great taste, too!

Serves: 4
Serving Size: 3 ounces chicken and 1/2 cup vegetables per serving

4 boneless, skinless chicken breast halves (about 4oz each), all
visible fat discarded
2 tsp salt-free Cajun or Creole seasoning blend
1/2 tsp dried thyme, crumbled
1/2 tsp salt, divided use
1 Tbsp canola or corn oil, divided use
1 1/2 cups frozen whole-kernel corn, thawed and patted dry
1 cup chopped red bell pepper
1/2 cup carrot in matchstick-size pieces
1/2 cup chopped onion (yellow preferred)
1/4 cup water
1/4 tsp black pepper (coarsely ground preferred)
Red hot-pepper sauce to taste (optional)

Sprinkle the chicken on both sides with the seasoning blend, thyme,
and 1/4 teaspoon salt.

In a large nonstick skillet, heat 1 teaspoon oil over medium-high
heat, swirling to coat the bottom. Cook the chicken for 3 to 5 minutes
on each side, or until no longer pink in the center. Transfer to a
serving platter and cover to keep warm.

Add the remaining 2 teaspoons oil to the skillet, swirling to coat
the bottom. Cook the corn, bell pepper, carrot, and onion for 4 to
6 minutes, or until beginning to brown on the edges, stirring
frequently. Remove from the heat.

Stir in the water, black pepper, and remaining 1/4 teaspoon salt.
Spoon around the chicken. Serve with the hot-pepper sauce.

Cook's Tip:
If salt-free Cajun or Creole seasoning blend is hard to find, you
can make your own in a jiffy. Just combine the following in a
small bowl: 1 1/2 teaspoons each chili powder, ground cumin, garlic
powder, onion powder, paprika, and black pepper. For a hotter
mixture, stir in up to 3/8 teaspoon cayenne. Use 2 teaspoons of
the blend for this recipe and store the rest in an airtight jar
to season a wide variety of food, such as baked fries (white or
sweet potatoes), other vegetables, or seafood, including catfish
and shrimp. You may want to turn on your exhaust fan when using
this and other blackening seasonings over medium-high or high heat.

Serves: 4
Serving Size: 3 ounces chicken and 1/2 cup vegetables per serving
Nutrition per Serving:
243 Calories, 5.5g Total Fat, 0.5g Saturated Fat, 0g Trans Fat,
1.5g Polyunsaturated Fat, 2.5g Monounsaturated Fat, 66mg Cholesterol,
381mg Sodium, 20g Carbs, 3g Fiber, 5g Sugars, 29g Protein

Dietary Exchanges: 1 starch, 1 vegetable, 3 lean meat


From: The American Heart Association' s Face the Fats campaign
Recipe copyright 2009 by the American Heart Association

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