= Serves: 6
= Serving size: 1½ cups
= Active time: 15 minutes
= Total time: 35 minutes
This is five dishes in one. Let your imagination run wild.
Ingredients
1 pound chicken breast
1 teaspoon salt
4 tablespoons of the rub of your choice (see recipes below)
2 tablespoons olive oil
1 cup peeled and chopped yellow onion
1 can (15 ounces) crushed tomatoes
½ cup water
STEP 1: Cut chicken breast meat into 1-inch pieces. Toss with the salt and rub and set aside.
STEP 2: Heat the olive oil in a large pot or pan over medium-high heat. Add the onion and sauté until translucent. Add the chicken pieces and sear.
STEP 3: Add the crushed tomatoes and water. Bring to a boil. Reduce heat to low and simmer, uncovered, for 20 minutes.
STEP 4: Taste and adjust seasonings.
Can be frozen for up to three months. Label and date!
Per serving: Calories 230, Calories from Fat 90, Total Fat 10g (15% DV), Saturated Fat 1.5g (8% DV), Trans Fat 0g, Cholesterol 75mg (25% DV), Sodium 860mg (36% DV), Carbohydrates 10g (3% DV), Dietary Fiber 2g (8% DV), Sugars 1g, Added Sugars: 0g, Protein 26g, Vitamin A 15%, Vitamin C 20%, Calcium 4%, Iron 10%.
There are endless variations on the basic recipe above. As Cindy likes to say, you can travel around the world just by changing the seasonings. Here are four variations to get your imagination going.
Italian-Style Chicken Cacciatore
Add:
1½ cups chopped bell peppers
1 cup chopped zucchini
1 cup chopped mushrooms
2 to 4 tablespoons Italian seasoning
Toss chicken in Italian seasoning before cooking.
Add the additional vegetables after the onions are browned.
VARIATIONS:
• Add greens such as spinach or kale when you add the mushrooms.
• Add a handful of olives.
• Add a tablespoon of balsamic vinegar.
• Use more spices. Add garlic if you like. Add a tablespoon or two of other fresh European herbs such as rosemary and oregano. Use 1 teaspoon if herbs are dried.
Per serving: Calories 250, Calories from Fat 90, Total Fat 10g (15% DV), Saturated Fat 1.5g (8% DV), Trans Fat 0g, Cholesterol 75mg (25% DV), Sodium 870mg (36% DV), Carbohydrates 15g (5% DV), Dietary Fiber 4g (16% DV), Sugars 3g, Added Sugars: 0g, Protein 27g, Vitamin A 20%, Vitamin C 80%, Calcium 8%, Iron 15%.
Mexican Chicken with Peppers and Onions
Add:
2 cups sweet peppers, ribs and seeds removed, diced into ½-inch pieces
Rub:
1 tablespoon of chili powder
1 teaspoon ground cumin
1 teaspoon dried oregano, or 1 tablespoon fresh oregano
¼ teaspoon cayenne pepper
Toss chicken with rub. Add the peppers to the onions once browned.
VARIATIONS:
• Top with chopped fresh cilantro.
• Top with sliced fresh avocado.
Per serving: Calories 260, Calories from Fat 90, Total Fat 11g (17% DV), Saturated Fat 1.5g (8% DV), Trans Fat 0g, Cholesterol 75mg (25% DV), Sodium 900mg (38% DV), Carbohydrates 15g (5% DV), Dietary Fiber 5g (20% DV), Sugars 3g, Added Sugars: 0g, Protein 27g, Vitamin A 35%, Vitamin C 120%, Calcium 8%, Iron 15%.
Asian-Style Chicken with Peppers and Onions
Add:
1 cup diced celery
1 cup diced carrots
2 cups diced sweet peppers, any color
Rub:
2 tablespoons five-spice powder
Use 2 tablespoons peanut oil instead of olive oil
Add celery and carrots to onions and cook until tender. Add peppers halfway through cooking process.
VARIATIONS:
• Add a drizzle of sesame oil just before serving.
• Sprinkle with chopped cilantro just before serving.
• Add a bit of hot sauce, such as Sriracha or chili garlic.
Per serving: Calories 340, Calories from Fat 110, Total Fat 12g (18% DV), Saturated Fat 2.5g (12% DV), Trans Fat 0g, Cholesterol 95mg (32% DV), Sodium 1560mg (65% DV), Carbohydrates 21g (7% DV), Dietary Fiber 7g (28% DV), Sugars 5g, Added Sugars: 0g, Protein 39g, Vitamin A 130%, Vitamin C 130%, Calcium 15%, Iron 25%.
Indian-Style Chicken Curry
Add:
1 cup diced carrots
1 cup 1-inch chopped potatoes
1 cup frozen peas
Rub:
1 tablespoon curry powder
1 teaspoon cumin
1 teaspoon garlic powder
Clarified butter or olive oil
¼ cup Greek yogurt
1 tablespoon fresh or 1 teaspoon dried dill
Add carrots to onion and sauté until soft. Add potatoes. Proceed with recipe. Toss chicken with spice mixture. About 5 minutes before recipe is done, add peas. Top with Greek yogurt, and garnish with dill.
VARIATION:
• Add 1 teaspoon of garam masala (an Indian spice blend) to the sauce.
GOES WELL WITH:
• Brown rice
• Polenta
• Barley
• Quinoa
• Salad
• Fresh fruit
VARIATIONS:
• Add spinach or kale to any of the above recipes. Sheer brilliance! No one will notice the extra nutrients and fiber.
• Use boneless chicken thighs, often cheaper, in place of chicken breasts.
Per serving: Calories 370, Calories from Fat 110, Total Fat 13g (20% DV), Saturated Fat 2g (10% DV), Trans Fat 0g, Cholesterol 80mg (27% DV), Sodium 1000mg (42% DV), Carbohydrates 31g (10% DV), Dietary Fiber 7g (28% DV), Sugars 7g, Added Sugars: 0g, Protein 34g, Vitamin A 140%, Vitamin C 45%, Calcium 15%, Iron 25%.