Tag Archives: chicken

What’s for Dinner? Chicken Breast 7 Color Salad

Full of antioxidants to help keep skin glowing.
Salad : Serves 2

2 chicken breast halves, marinated in teriyaki sauce, grilled, refrigerated

1 pear, peeled and cubed

10 red grapes (red/purple)

1 small can mandarin oranges, drained (yellow/orange)

1 yellow pepper, sliced julienne (yellow/green)

1 carrot, julienne sliced (orange)

1/4 avocado, cubed (yellow/green)

2 green onions, chopped (white/green)

10 cherry tomatoes (red)

1 cup broccoli florets (green)

1 package European lettuce mix or raw spinach

Dressing:

1 tablespoon rice vinegar
2 teaspoons soy sauce
1/2 teaspoon sugar
1/8 teaspoon powdered ginger
1/4 teaspoon sesame oil
1/8 teaspoon white pepper

Directions:

Slice grilled chicken breasts into strips and place in large salad bowl with other salad ingredients. In a small bowl, whisk together dressing ingredients. Pour dressing over salad and toss.

Nutritional Analysis Per Serving:
Calories: 328
Protein: 32 grams
Fat: 5 grams
Carbohydrate: 42 grams

What’s For Dinner? Pan-Seared Cod

Pan-seared Cod with Balsamic Vinegar and Thyme
A deliciously moist and flavorful fish dish. (serves 2)

Ingredients:1 pound fresh cod filet (or boneless, skinless chicken breasts)

2 teaspoons olive oil

2 tablespoons balsamic vinegar

1 tablespoon fresh thyme

salt and pepper to taste

Directions:
Sprinkle fish with salt and freshly ground pepper on both sides. Heat a large skillet for which you have a cover over medium-high heat. When hot, add the olive oil. When the oil is hot, place the fish in the pan, lower the heat to medium and cook for five minutes or until the underside is brown and a crust begins to form.
Carefully turn the fish over, turn the heat down to medium-low and cover the skillet. Cook for about 5 minutes more.* Fish is done when it flakes with a fork. Remove fish from skillet and place on a plate. Bring the heat back up to medium-high, add the balsamic vinegar and cook quickly, scraping the pan with a spatula.
Turn off the heat, put the fish back in the skillet and turn over to coat both sides with the reduced vinegar. Sprinkle with fresh thyme leaves and serve immediately.

*Note: Fish should cook for about 10 minutes for each inch of thickness. If you use chicken breast instead, it will need a total of about 15 minutes cooking time.