Recipes
Shopping list
- Prepare chicken through step 3 (15 minutes)
- Prepare salad and complete chicken; serve (5 minutes)
Balsamic Chicken and Vegetables
Ingredients
- 1 cup fresh prediced onions
- 1 cup fresh baby-cut carrots
- 4 oz fresh presliced baby portabellas
- 1 ¾ lb boneless, skinless chicken breasts
- Cooking spray
- 1 teaspoon Montreal steak seasoning
- 1 ½ tablespoons balsamic vinegar
Steps
- Place onions, carrots, and mushrooms in microwave-safe bowl and cover; microwave on HIGH 5 minutes or until hot.
- Preheat large sauté pan 2–3 minutes on medium-high. Cut chicken into 1 ½-inch-wide strips (wash hands). Remove sauté pan from heat and coat with spray. Add chicken and sprinkle with steak seasoning, then cover (wash hands); cook 2–3 minutes, turning once, or until lightly browned.
- Drain vegetables and stir into chicken, then cover; cook 5 minutes, stirring once, or until vegetables begin to brown.
- Remove lid and cook 3 more minutes, stirring once, or until vegetables are well browned. Stir in balsamic vinegar and serve.
Bistro Salad
Ingredients
- 1 bag spring mix salad (4–6 oz)
- ½ cup seasoned croutons
- ¼ cup shredded Parmesan cheese
- ¼ cup Caesar salad dressing
Steps
- Place all ingredients (except dressing) in salad bowl.
- Add dressing; toss and serve.
Serving Suggestions
- Complete your meal with steamed broccoli, whole wheat bread, and fresh apple slices for dessert.
- The vegetables are “pan-roasted” in the skillet. This browning, or caramelization, intensifies the sweetness of the onions and carrots.
Balsamic Chicken and Vegetables
Amount per ¼ recipe serving: Calories 240, Total Fat 5g, Sat Fat 1.5g, Trans Fat 0g, Chol 110mg, Sodium 280mg, Total Carb 6g, Fiber 2g, Sugars 3g, Protein 41g, Calc 4%, Vitamin A 100%, Vitamin C 4%, Iron 10%
Bistro Salad
Amount per ¼ recipe serving: Calories 110, Total Fat 8g, Sat Fat 1.5g, Trans Fat 0g, Chol 10mg, Sodium 300mg, Total Carb 5g, Fiber 1g, Sugars 1g, Protein 3g, Calc 8%, Vitamin A 30%, Vitamin C 8%, Iron 4%