Healthy Chicken Recipes

Ingredients:

3 heads garlic - cloves
1 peeled, heads intact
2 tbsp olive oil
6 cup chicken broth -- low fat
2 whole chicken breasts -
1 boned and skinned, cut into
2 1/2-inch strips
2 tbsp paprika
1 lb turkey sausage - cut into
2 inch pieces
2 large onions - chopped
2 large red bell peppers - cored,
1 seeded and cut into
2 inch pieces
4 medium zucchini - or yellow squash
1 or eggplant, sliced
10 clove garlic - large
1 cloves, sliced
3 cup rice - long-grain white
12 plum tomatoes, cored and
1 sliced lengthwise
4 sun-dried tomatoes packed
1 in oil - drained and
1 julienned
1/2 cup whole green olives -
1 unpitted (french or calif.)
1 cup parsley - fresh italian,
1 chopped
1/2 tsp saffron threads
1/2 tsp salt
1/2 tsp crushed red pepper flakes
4 ears fresh corn - husked
1 and cut into 2-inch pieces

Instructions:

1. Trim the tops off the garlic heads with a sharp knife. Place the
garlic, 1 tablespoon olive oil, and 1/2 cup of chicken broth in a small
saucepan. Bring to a boil over medium-high heat. Reduce the heat and
simmer for 30 minutes, basting frequently or until the garlic is soft. Set
aside. 2. Preheat the oven to 350F. 3. Season the chicken on all sides with
paprika. In a very large ovenproof skillet with 3-inch sides, heat the
remaining olive oil over medium-high heat. Brown the chicken on all sides,
about 5 minutes altogether. Remove the chicken to a large plate and drain
off the oil. 4. Brown the sausage on all sides in the skillet, about 8
minutes. Drain off the oil. Add to the chicken. 5. In the oil remaining in
the skillet, saute the onion, pepper, zucchini and garlic until the
vegetables start to brown slightly. Add the rice and stir until the rice
starts to brown, about 5 minutes. 6. Add the plum tomatoes, sun-dried
tomatoes, olives, and 1/2 cup parsley to the rice mixture. 7. Combine the
saffron, salt, and red pepper flakes with the remaining chicken broth, and
pour over the rice. Stir to combine and turn the heat to high. 8. Return
the chicken and sausage to the skillet. Bury the whole garlic heads in the
middle of the skillet, along with any chicken broth left in the saucepan.
Bring to a boil. 9. Place the skillet immediately into the oven, uncovered,
and bake for 30 minutes. Remove the skillet; add the corn, pushing the
pieces into the rice mixture. Return to the oven and bake for another 30
minutes. 10. Remove the skillet, sprinkle with remaining parsley, and serve
immediately, directly from the skillet. NOTE: Carefully lift the whole
garlic heads and pass them at the table to spread on French bread.

Serves 10.

Calories: 490 Carbohydrates: 70 g Protein: 3 g Cholesterol: 44 mg
Fat/% Fat: 2 g/25% fat calories

Source: Great Good Food by Julee Rosso

Calories per serving: 490 Number of Servings: 10 Fat grams per
serving: 2g
: Approx. Cook Time: Cholesterol per serving:
44 mg Marks:

SUBMITTED BY: GAIL SHIPP 11 MAR 96

From: Danial Mannen Date: 05-03-96

Servings: 10