Foods, Uncategorized

Creamy Southwest Chicken

Health and Wellness Associates

EHS – Telehealth

 

Creamy Southwest Chicken : Low Carb

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Low carb chicken recipes are a must-have for many on low carb diets. This creamy chicken skillet dish is one you can have on the table in 20 minutes, from prep time to finished product, using canned green chilies and shredded cheese for enhanced flavor. This is also one of those dishes you can still serve to family members who may not be on the low carb diet you’re on. Just add their desired side dish, with your low carb options at the same time. The chilies are mild, so this isn’t a spicy dish, but it is a tasty one. Serve with refried beans and/or a salad and sliced avocado. To give it some heat and spice things up, add red pepper flakes or sriracha.

 

Ingredients

  • 1 tablespoon olive oil
  • 2 medium chicken breast (boneless, skinless)
  • 1/4 cup onion (minced)
  • 2 cloves garlic (minced)
  • 4.5 ounce can green chiles (chopped)
  • 1/4 cup heavy cream
  • 1/4 cup cheddar (shredded, or jack cheese)

Preparation

1) Heat large skillet with oil over medium heat.

2) Cut chicken into bite-sized pieces and season with salt and pepper. Saute until brown on both sides, adding onions about ​halfway through.

3) Add garlic and cook for another minute.

4) If needed, deglaze the pan with a little water.

5) Add green chilies and cream, and simmer until chicken is done on both sides and the sauce is thickened.

6) Top with shredded cheddar or jack cheese, and serve when cheese melts.

Optional garnish: avocado slices or cilantro.

Suggested Additions: Add low carb veggies such as chopped broccoli or cauliflower to boost fiber; use feta cheese and sun-dried tomatoes instead of cheddar or jack.

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Foods, Uncategorized

Chicken Marsala

Health and Wellness Associates

EHS – Telehealth

 

Healthier Chicken Marsala

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Marsala is a popular wine in Sicily, Italy. Chicken Marsala is made with a wine reduction sauce and originated in the late 1800’s with families living in Italy. As restaurants picked up on the easy-to-make dish, Americans took notice, and it is now popular in the United States. The meat in Chicken Marsala (or Veal Marsala) is pounded flat and floured. While you can sprinkle some flour over the meat to help in browning, this recipe doesn’t include it). You can use chicken breast tenderloins (quicker and less expensive) as a simple trick to make this dish cook up even quicker. Be sure to use dry Marsala wine, not sweet, to save calories.

Ingredients

  • 4 boneless skinless chicken breast cutlets
  • 1 small onion
  • 1 cup crimini or porcini mushroom slices
  • 3 tablespoons olive oil
  • 1/2 cup dry Marsala wine
  • 2 tablespoon minced Italian (flat leaf) parsley
  • 1/2 cup chicken broth (or chicken bouillon equivalent)

 

Preparation

1. If desired, pound chicken between two pieces of wax paper or plastic (use anything from an old wine bottle to a small heavy pot for this). Season chicken with salt and pepper.

2. Heat oil in a skillet and add chicken. Pan fry chicken for 5 minutes on each side until golden, turning once until done. Remove, and cover with foil to keep warm.

3. Add onion and mushrooms to the pan (add a little more oil if needed), cook until onion is translucent and mushrooms are soft(approximately 5 minutes).

4. Add wine to pan and cook for 1 to 2 minutes.

5. At this point, judge the amount of liquid for sauce for chicken. If you need more, add a bit of broth. Taste, and adjust seasonings.

6. Pour vegetables and sauce over chicken, and sprinkle with parsley.

 

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