Ingredients:
2 tbsp margarine or butter
1/2 tsp dried sage, crushed
3 whole chicken breasts (about 2 1/4, lbs), skinned,
1 boned and halved lengthwise
1 green pepper, cut in thin strips
1/3 cup sliced fresh mushrooms
15 oz tomato sauce (1 can)
1 1/2 tsp dried oregano, crushed
1/2 tsp garlic powder
1/2 tsp lemon pepper
6 thin slices swiss cheese
6 thin slices ham
1 hot cooked rice or spaghetti
Instructions:
Combine the margarine or butter and sage in a 12 x 7 1/2 x 2-inch
microwave-safe baking dish. Microcook, uncovered, on HIGH for 30 to
60 seconds. Rinse chicken and pat dry. Add to dish, turning once to
coat well. Add green pepper and mushrooms. Cover with vented
microwave-safe plastic wrap and cook on HIGH for 8 to 10 minutes or
until chicken is tender and no longer pink, turning chicken over and
rearranging once. Remove chicken and vegetables from dish with a
slotted spoon. Stir tomato sauce, oregano, garlic powder and lemon
pepper into the drippings in pan. Cook, covered, on HIGH until hot
and bubbly, about 3 to 4 minutes. Meanwhile, wrap each piece of
chicken with a cheese slice, then a ham slice. Place in dish on top
of sauce. Top with the cooked vegetables. Cook on HIGH, covered, for
3 to 5 minutes until heated through, giving dish a half-turn once.
Serve with hot cooked rice or spaghetti.
Makes 6 servings.
NUTRITION INFORMATION PER SERVING Calories: 466 Protein: 44 g
Carbohydrates: 34 g Fat: 17 g Cholesterol: 113 mg Sodium: 952 mg
Fiber: 3 g
[ BETTER HOMES & GARDENS; Prize Tested Recipes; Sept 1987 ]
Posted by Fred Peters.
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.
"Stupidity is the devil. Look in the eye of a chicken and you'll know. It's the most horrifying, cannibalistic, and nightmarish creature in this world." - Werner Herzog
Zesty Italian Chicken (Microwave) Recipe provided by Recipes To-Go
More information on low carb and low fat diets:Open Directory: Yahoo: |
