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chicken with olives and carrots

Posted May 21 2009 11:26pm
mtzis pleased to announce that it will now be expanding its posts to include easy-to-make healthy recipes for families!  

We will still be presenting you with the latest health information on obesity and weight management but we thought we would intermittently share another one of our interests with you... cooking for the family!  If you are like me (and 99.99% of other moms), you find yourself wondering what to make today for dinner and will the kids eat it, like it, and eat it again?

To launch this new addition to our blog, we are starting with a wonderful recipe my family and I just had for dinner this evening called, simply enough, "chicken with olives and carrots".  It is a wonderful meal for either lunch or dinner that provides, per serving: 
less than 120 calories
5% calories from fat (little to no saturated fat)
10 grams of protein
little to no sugars
some fiber
salt, of course (it IS broth-based), but you can control the amount of salt based on the amount of broth  and added salt used (doesn't really require it, I found).  

I have included the link to the original recipe and directions, however, just because of the way I like to cook, I just varied from the original recipe just a bit... I marinated the chicken in a vegetable broth with some onions, carrots and fresh red peppers (preferred fresh to the crushed, spicy) for about 1-2 hours before placing it on the skillet so that it would pick up the flavor better.   And I realized once i got home that I had picked cilantro instead of parsley which was a nice surprise.  By the way, my 2-year old gobbled it right up!  One point for Real Simple recipes!  


Chicken With Olives and Carrots
1 cup short-grain brown rice
Kosher salt and black pepper
1 tablespoon olive oil
4 6-ounce boneless, skinless chicken breasts, cut into 2 1/2-inch pieces
1 onion, sliced
2 cloves garlic, smashed
1 1/2 cups low-sodium chicken broth
4 carrots, cut into 1/2-inch pieces
1/2 cup pittedkalamataolives
1/8 teaspoon crushed red pepper
1 cup fresh flat-leaf parsley, chopped
Directions
 
  • 1In a medium saucepan with a tight-fitting lid, combine rice, 2 cups water, and 1/2 teaspoon salt and bring to a boil. Stir once, cover, and reduce heat to low. Simmer for 50 minutes(Do not lift the lid or stir!) Remove from heat and let stand, covered, for 5 minutes; fluff with a fork before serving.
  • 2Meanwhile, heat the oil in a large skillet over medium-highheat. Season the chicken with 1/4 teaspoon each salt and pepper. Cook until browned, 4 to 5 minutes per side; transfer to a plate.
  • 3Add the onion, garlic, and 1/4 teaspoon salt to the skillet and cook, stirring occasionally, until tender, 4 to 6 minutes.
  • 4Add the broth, carrots, olives, and red pepper and simmer, covered, until the carrots are tender, 8 to 10 minutes.
  • 5Return the chicken to the skillet and cook until heated through, 3 to 5 minutes. Stir in the parsley and serve over the rice.Real Simple April 2009
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