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*** A WORD FROM THE KITCHEN ***
I think it should be a Lower-Fat-Friday today how
about that? Every little bit helps and I refuse to
sacrifice flavor regardless of the fat, calorie, or
other dietic concerns so here's my choice recipe for...
(not salad) BASIL CHICKEN. Basil happens to be one
of my favorite herbs and this recipe uses the real
deal fresh stuff which with the bit of jalepeno packs
some real nice flavor.
Enjoy!
Marzee
mailto:mz@gophercentral.com
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RECIPE: BASIL CHICKEN
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INGREDIENTS:
1 pound boneless skinless chicken breast
1 green bell pepper, seeded and sliced
1 tablespoon fish sauce
2 tablespoons fresh basil, sliced
1 jalapeno pepper, seeded
2 cloves garlic
1 onion, sliced
1 red bell pepper, seeded and sliced
1 tablespoon oil
DIRECTIONS:
Heat wok, add tablespoon oil and chicken. Stir-fry until
chicken is almost done. Puree 2 slices onion, 2 slices bell
peppers, 2 cloves garlic, jalapeno, 1 tablespoon oil in
blender or food processor. Add pureed mixture from food
processor to wok. Stir for one minute. Add rest of peppers
and onions. Stir-fry two minutes. Add rest of ingredients
and stir-fry one minute. Soy sauce or small amount of salt
can be substituted for fish sauce. Serve over steamed rice.
Yield: 4 Servings
Nutrition Facts
Amount Per Serving: Calories 213 - Calories from Fat 62
Percent Total Calories From: Fat 29%, Protein 55%, Carbohydrate 16%
Totals and Percent Daily Values (2000 calories): Fat 7g, Saturated
Fat 1g, Cholesterol 77mg, Sodium 71mg, Total Carbohydrate 8g, Dietary
Fiber 1g, Sugars 0g, Protein 29g, Vitamin A 2418 units, Vitamin C 83
units, Calcium 0 units, Iron 1 units
Category: Chicken, Low Fat
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LOW FAT COOKING TIP:
You can successfully saute vegetables, etc., in 1 teaspoon or
less of oil in a non-stick pan. I keep olive oil in a pump
bottle and in a spray bottle by my stove. For sauteeing,
approximately three pumps is a teaspoon of oil, then use a
pastry brush to spread the oil in the pan. If you just need
to coat the pan lightly with oil, use the spray bottle or a
pastry brush to apply oil. Use these methods for sauteing
rather than coating the pan with a cooking spray, since the
lecithin in the cooking sprays burns easily, and it is
impossible to get the pan hot enough for a good saute without
burning the spray.