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Herb Chicken

Creamy Green Cabbage with Thyme
Browned and Braised Cauliflower with Garlic and White Wine

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Herb Chicken Ingredients:

8 boneless, skinless chicken breasts
Salt and pepper to taste
2 tablespoon all-purpose flour
4 tablespoons butter
4 green onions, chopped
4 tablespoons finely chopped fresh parsley
1½ cup white wine
1 teaspoon dried rosemary leaves
1 teaspoon dried thyme

Supplies needed:
1 8x8 foil pan

Directions:

1. Season the chicken with salt and pepper and dust with flour.

2. In a large non-stick skillet, melt the butter and brown the chicken on both sides, about 5 to 7 minutes each side. If serving immediately, make sure chicken has reached an internal temperature of 165°F. Remove the cooked-through chicken to a serving platter and the remaining 4 breasts to foil pan.

3. In a small bowl, mix the green onions, parsley, wine, rosemary, and thyme leaves. Pour into the skillet and stir with bits remaining in pan. Cook over medium heat until bubbly. Pour over the chicken.

Makes 2 entrees, each entree serves 4

To freeze:
Cool to room temperature, wrap, label, and freeze. Freeze up to 2 months.

Label:
Remove from freezer to defrost. Bake at 325°F for 30 to 40 minutes or until chicken is done.

Nutritional facts:
Calories 224
Fat 7g
Cholesterol 83mg
Sodium 123mg
Carbohydrate 3g
Fiber 1g
Protein 28g

Diabetic Exchanges: 3½ lean meat

Brown and Braised Cauliflower with Garlic and White Wine Ingredients:

4 teaspoons olive oil
1 head cauliflower (about 2 pounds), cored and cut into bite-sized florets (about 6 cups)
3 garlic cloves, minced
⅛ teaspoon red pepper flakes
⅓ cup dry white wine
⅓ cup low-sodium chicken broth
Salt and pepper to taste
¼ cup grated Parmesan cheese
2 tablespoons minced fresh parsley

Directions:

1. Heat 1 tablespoon of the oil in a 12-inch non-stick skillet over medium-high heat until shimmering. Add the cauliflower and cook, stirring occasionally, until the florets are golden brown, 7 to 9 minutes.

2. Clear the center of the skillet, add the remaining teaspoon oil, garlic, and red pepper flakes. Cook, mashing the mixture into the skillet, until fragrant, about 30 seconds. Stir it into the cauliflower.

3. Stir in the wine, broth, and ½ teaspoon salt, cover, and cook, until the cauliflower is crisp-tender, 4 to 5 minutes. Uncover and continue to cook until the liquid is slightly thickened, about 2 minutes. Off the heat, stir in the Parmesan and parsley, season with salt and pepper to taste, and serve.

Yield: 4 servings, ¾ cup serving

Nutritional facts:
Calories 140
Fat 6g
Cholesterol 0mg
Sodium 460mg
Carbohydrate 14g
Fiber 6g
Protein 6g

Creamy Green Cabbage with Thyme Ingredients:

1 tablespoon canola oil
3 shallots, halved and sliced thin
1 teaspoon minced fresh thyme or ¼ teaspoon dried
¼ teaspoon cumin seeds, toasted
1 head green cabbage (about 2 pounds), cored and sliced thin
1 cup low-sodium chicken broth
¼ cup dry white wine
Salt and pepper to taste
¼ cup half and half

Directions:

1. Heat the oil in a large Dutch oven over medium-high heat until shimmering. Add the shallots and cook until softened, about 2 minutes. Stir in the thyme and cumin seeds and cook until fragrant, about 30 seconds.

2. Stir in the cabbage, broth, wine, and ½ teaspoon salt and bring to a simmer. Cover and cook, stirring occasionally, until the cabbage is wilted and tender, 10 to 15 minutes.

3. Stir in the half and half and cook, uncovered, until it is slightly thickened, 2 to 4 minutes. Season with salt and pepper to taste and serve.

Yield: 6 servings, ¾ cup serving

Nutritional facts:
Calories 90
Fat 3.5g
Cholesterol 5mg
Sodium 320mg
Carbohydrate 11g
Fiber 4g
Protein 3g
 




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