Showing posts with label Chicken. Show all posts
Showing posts with label Chicken. Show all posts

Wednesday, November 7, 2012

Tuscan Chicken, Kale & White Bean Stew



We were very fortunate to have survived Sandy's frightening wrath with only a couple of days without power (running on generator) and a few large tree branches down in the yard.  After a week of eating out or ordering take out and a snowy northeaster headed our way, I needed this dinner.

This stew was a welcoming meal for my family arriving home on our first snowy evening of the season. It started out as a soup, but when you need a knife, fork, and spoon to eat, it became a stew.  Don't be put off by the list of ingredients -- it's a one-pot dinner.  Braising the chicken thighs till the meat falls off the bone in a broth of vegetables with wine gives this dish over the top depth of favor.  Make sure you serve it with grated cheese and crusty bread.  For left-overs, I took the meat off the bone for an easy take-to-work lunch.

Tuscan Chicken, Kale & White Bean Stew 

Serves 4

8 chicken thighs, skin and fat removed.
2 links of hot turkey sausage
1 tablespoon of olive oil
1/8 teaspoon of crushed red pepper
1 sprig of rosemary
1 clove of garlic, minced
1 large onion, diced
3 small carrots, peeled and sliced
1 stalk of celery, diced
1 cup white wine ( I used Sauvignon Blanc)
2 cans chicken broth, low sodium
1 small can tomato sauce or one cup crushed tomatoes
1 cup canned white beans (rinsed)
2 cups of chopped kale
Grated parmesan Cheese

In a dutch oven, heat one tablespoon of olive oil and brown the links of turkey sausage over medium heat.  Remove sausage, slice, and set aside.  Salt & pepper the chicken thighs and add to dutch oven, brown on both sides.  Remove thighs, set aside and lower heat.  Add crushed pepper, onion, carrots and celery and sauté for a few minutes, then add the garlic.   Deglaze the pan with wine, add the chicken broth, tomato sauce, chicken thighs, and sausage.  Bring to a boil, lower heat, and add sprig of rosemary to the top.  Simmer for 45 minutes uncovered.  Remove rosemary sprig and add in the kale and continue to cook for another 15 minutes.  Stir in white beans.  Serve in large soup bowls with grated cheese and crusty bread.

Friday, May 18, 2012

Chicken over Spinach with Avocado, Tomato and Goat Cheese
























Tonight's healthy dinner creation was delicious. The creaminess of the goat cheese and avocado melted in your mouth, while the sauteed spinach gave it that perfect bite.   I have been trying to eat my carbs during the day and leaving dinner for a protein and vegetables, and it has made a definite difference on my waistline.

The whole process of cooking dinner is very relaxing and enjoyable for me. Maybe the glass of wine helps too.  Even if I'm alone for dinner, I cook something worthy of myself. This whole meal took under 10 minutes to cook in one pan.











































The avocado in this recipe was used for a purpose. A Pinterest post claimed that avocados can be frozen and I wanted to experiment.   Since a whole avocado has 276 calories and the recommended serving size is 1/4, it makes sense to freeze the remaining three portions in a zip lock bag (air removed) adding a little lemon juice to keep the color alive.   Next week when I'm looking something to put on a tartine for lunch, I'll check out my avocado experiment.



Chicken over Spinach with Avocado, Tomato and Goat Cheese

Serves One - 382 calories per serving*

1 chicken cutlet thinly pounded - 4 oz.
2 heaping handfuls of fresh spinach
1/2 of tomato thinly sliced
1 oz of goat cheese
1 garlic finely chopped
1/4 avocado sliced
1 tsp of olive oil
S&P, fresh lemon juice

Heat oil in a non-stick pan.  Add garlic and warm.  Remove garlic and cook chicken for two minutes on each side.  Remove chicken from pan and add spinach and garlic.  Saute spinach until wilted.  Remove and drain spinach and arrange on plate.  Spread goat cheese on the top of the chicken cutlet and layer over spinach.  Place a few thinly slices tomatoes on top of chicken, add avocado, S&P and a squeeze of fresh lemon juice and enjoy.

*calories calculated using MyFitnessPal App