Low Fat Chicken Recipes

Ingredients:

2 skinless boneless chicken-breast ha, sliced
1/2 tbsp olive or vegetable oil
1/2 medium green pepper, seeded -and cut into strips
1/4 cup diced celery
1/4 cup chopped onion
2 tbsp lemon juice from concentrate
4 oz tomato sauce
1/4 tsp hot-pepper sauce, (up to 1/2)
1/4 tsp cayenne pepper
hot cooked rice

Instructions:

In large skillet, brown chicken in oil. Add green bell pepper, celery,
onion and lemon juice; cook 5 minutes, stirring frequently. Add tomato
sauce, hot pepper sauce and cayenne pepper. Cook 5 to 10 minutes, until
vegetables are crisp-tender, stirring frequently. Serve over rice.

To microwave, place chicken in a 2-quart glass baking dish. Cover; cook on
High (100% power) 6 to 8 minutes, until chicken loses its pink color,
stirring several times. Add oil, bell pepper, celery, onion, lemon juice,
tomato sauce, hot-pepper sauce and cayenne pepper; mix well. Cover; cook on
High 8 to 10 minutes, until vegetables are tender-crisp, stirring several
times. Serve over rice.

Makes 2 servings. Preparation time: 15 minutes. Cooking time: 15 minutes.

Per serving: About 241 cal, 15 g pro, 43 g car, 4 g fat, 15% cal from fat,
0 mg chol, 305 mg sod, 13 g fiber.

Busted by Gail Shermeyer <4paws@netrax.net>



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Preparation Time: 0:00

Servings: 2