Monday, August 23, 2010

Healthy Start to the Week

There's a certain co-worker who spent the day planning her new diet. As I listened and gave advice, I realized there were some improvements I could make with my own diet. Namely, stop adding butter to everything and stop the fast food breakfast. But in the interest of the blog, and my creative vein, I whipped up something for dinner that will work with anyone's new diet plan. Oh, and it's fast, easy and yummy to boot!

PS: I did not have the couscous as the recipe recommends, so I made it with instant rice. I kept everything else. It worked out perfectly!

Sauteed Zucchini with Lemon-Thyme Chicken

Servings: 4

1 Tablespoon lemon zest
1 Tablespoon chopped fresh thyme
1 lb chicken cutlets
1/4 teaspoon salt
1/4 teaspoon freshly ground black pepper
1 Tablespoon olive oil
1/2 cup water
1/3 cup uncooked couscous
3/4 pound zucchini (about 2 medium), halved lengthwise and cut crosswise into 1/2-inch pieces
1/2 lb yellow summer squach (ditto to the zucchini)
1/4 cup fat-free, low sodium chicken broth
Chopped fresh thyme, for garnish

1. Place the lemon zest and thyme in a small bowl; toss. Sprinkle the chicken with salt and pepper on both sides. Sprinkle half of the lemon-and-thyme mixture evenly onto one side of each cutlet. Heat the olive oil in a large nonstick skillet over medium-high heat; cook the chicken, herb side down, turning after 2 minutes. When the chicken is golden and cooked through (about 4 minutes), transfer to a cutting board. Cover chicken, and keep warm.

2. Bring 1/2 cup water to a boil in a small saucepan; gradually stir in the couscous (or just cook rice as normal). Remove pan from heat; cover and let stand 5 minutes. Fluff with a fork. Cover couscous, and keep warm.

3. Saute the zucchini and squash (in the same skillet used for the chicken) over medium heat, stirring frequently, until golden and tender (about 4 minutes). Stir in the remaining lemon-and-thyme mixture, chicken broth, and couscous (or rice).

4. Spoon the couscous mixture evenly among 4 plates; top each with a chicken cutlet. Garnish with thyme.

No comments:

Post a Comment