Billydee2.0
03-15-2007, 08:03 PM
Chicken & Mashed Sweet Potatoes
Ingredients:
extra virgin olive oil
1 package low-fat thin-sliced chicken breasts/tenderloins
1 medium onion (yellow or sweet)--chopped
3-5 cloves of garlic--pressed
1 can of chicken broth--cubed into bite-sized pieces
salt
black pepper
italian seasoning
sour cream OR plain yogurt
1 large can of skinned yams/sweet potatoes
maple syrup
Instructions:
Add extra virgin olive oil to two different pans and heat on medium/high heat
To one pan, add the cubed chicken
To the other pan, add the chopped onion & garlic
Continue to heat until onion starts to brown/carmalize, and until the chicken cubes start to also brown
Once the chicken is browned most of the way, combine the chicken & onion & garlic into one pan.
Once chicken/onion/garlic is nicely browned, add chicken broth so that the broth barely covers the combination, and bring the chicken broth to a boil.
After the chicken broth goes to a boil, turn the stove down to simmer.
Leave simmering uncovered for 25-35 minutes, stirring occasionally. Add salt, pepper & italian seasoning to taste, mixing in the spices.
Eventually, the chicken broth will boil-off and you will have a mostly solid-but-slightly-soupy chicken/onion/garlic spiced combination.
Add a few dollops of sour cream or plain yogurt for extra moisture/texture and mix into the chicken.
Empty onto plate or storage container.
***
***
Meanwhile, when the chicken/onion/garlic pan is simmering, empty the ENTIRE contents of the canned skinned yams/sweet potatoes to a small pot (including the liquid/water in the can).
Bring the contents to a boil & then turn down the heat to a simmer for 10-15 minutes.
When ready, drain the liquid from the pot until it's just the hot & softened yams/sweet potatoes.
Mash the yams/sweet potatoes to desired consistency (personally I like them a bit lumpy).
Add maple syrup and black pepper to taste, mixing it into the yams/sweet potatoes to create an even flavor.
***
***
The above meal is very healthy, and takes about 45 minutes to prepare & cook. I do a double-batch and then store the meals in plastic containers for microwave-ready meals.
Ingredients:
extra virgin olive oil
1 package low-fat thin-sliced chicken breasts/tenderloins
1 medium onion (yellow or sweet)--chopped
3-5 cloves of garlic--pressed
1 can of chicken broth--cubed into bite-sized pieces
salt
black pepper
italian seasoning
sour cream OR plain yogurt
1 large can of skinned yams/sweet potatoes
maple syrup
Instructions:
Add extra virgin olive oil to two different pans and heat on medium/high heat
To one pan, add the cubed chicken
To the other pan, add the chopped onion & garlic
Continue to heat until onion starts to brown/carmalize, and until the chicken cubes start to also brown
Once the chicken is browned most of the way, combine the chicken & onion & garlic into one pan.
Once chicken/onion/garlic is nicely browned, add chicken broth so that the broth barely covers the combination, and bring the chicken broth to a boil.
After the chicken broth goes to a boil, turn the stove down to simmer.
Leave simmering uncovered for 25-35 minutes, stirring occasionally. Add salt, pepper & italian seasoning to taste, mixing in the spices.
Eventually, the chicken broth will boil-off and you will have a mostly solid-but-slightly-soupy chicken/onion/garlic spiced combination.
Add a few dollops of sour cream or plain yogurt for extra moisture/texture and mix into the chicken.
Empty onto plate or storage container.
***
***
Meanwhile, when the chicken/onion/garlic pan is simmering, empty the ENTIRE contents of the canned skinned yams/sweet potatoes to a small pot (including the liquid/water in the can).
Bring the contents to a boil & then turn down the heat to a simmer for 10-15 minutes.
When ready, drain the liquid from the pot until it's just the hot & softened yams/sweet potatoes.
Mash the yams/sweet potatoes to desired consistency (personally I like them a bit lumpy).
Add maple syrup and black pepper to taste, mixing it into the yams/sweet potatoes to create an even flavor.
***
***
The above meal is very healthy, and takes about 45 minutes to prepare & cook. I do a double-batch and then store the meals in plastic containers for microwave-ready meals.