Ingredients:
8 chicken breast halves, skinned and, boned
1 salt and freshly ground black peppe, r
4 tbsp butter or margarine, divided
2 tbsp vegetable oil
1 large onion, thinly sliced and separated, into rings
2 lb anaheim chilies, peeled and seeded,, divided or 4
1 cans (4 oz each) green chilies, dra, ined
1 cup milk, divided
2 tbsp flour
2 cup sour cream
1 4 oz cup grated cheddar cheese
Instructions:
Source: MAINPOUL.ZIP
Arroz Blanco (recipe follows)
Season chicken with salt and pepper. In large skillet, heat 2 Tbsp
butter and oil. Add chicken and cook over medium high heat until
light brown on both sides. Remove from pan and set aside. Cook onion
in skillet until soft, but not brown. Cut all but 3 chilies into
strips. Add strips to onion and cook over medium heat 5 minutes.
Remove from heat and set aside. Place 3 whole chilies, 1/4 cup milk
and 1/2 tsp salt in blender or food processor. Process until smooth.
Add sour cream and blend a few seconds more. Set aside. Melt
remaining 2 Tbsp butter in small saucepan. Blend in flour. Add 3/4
cup milk and cook, stirring until smooth and thickened. Remove from
heat. Stir in sour cream mixture. Arrange half the chicken breasts in
a casserole. Top with half the onion chilies mixture. Spread with
half the sauce. Repeat layers. Bake, covered, @ 375 degrees for 25
minutes. Remove from oven. Sprinkle with cheese. Bake 3 to 4 minutes.
Serve over beds of fluffy Arroz Blanco. Makes 6 servings.
ARROZ BLANCO: Melt 2 Tbsp butter or margarine in 2 to 3 quart
saucepan. Add 1 cup uncooked rice and cook over moderate heat until
golden, stirring often. Add 1/2 cup chopped onions and 2 cloves
minced garlic; cook until onions are soft but not brown. Add 2 cups
chicken broth and 1 tsp cumin seed. Bring to a boil; stir once or
twice. Reduce heat, cover, and simmer 15 minutes or until rice is
tender and liquid is adsorbed. Salt to taste.
Servings: 6
Chicken is ideal
for weight loss
and dieting
Healthy eating is far better than strict dieting, and weight loss achieved by a change of lifestyle lasts far longer than 'faddy' diets that are difficult to adopt for long periods.
Cooking more low fat chicken can enable you to lose weight gradually as part of a a controlled and healthy diet.
"We didn't starve, but we didn't eat chicken unless we were sick, or the chicken was." Bernard Malamud (1914-1986)
Chicken Breasts With Chilies & Arroz Blanco Recipe provided by Recipes To-Go
More information on low carb and low fat diets:Open Directory: Yahoo: |
