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1. Spiced Chicken with Vegetables

2. Three Bean Chili

3. One Potato, Two Potato Chicken Stew

4. Butternut Squash-Spinach-Chicken Soup

Book Description

In her previous books, Sarah Schlesinger took the fat out of breakfasts, appetizers, soups, main courses, and desserts, with delicious results. Now, in 500 (Practically) Fat-Free One-Pot Recipes, she has streamlined the cooking process and delivered nutritious, affordable, mouth-watering meals with minimal cleanup. Not only do these recipes all meet the FDA definition of "low fat," with three grams of fat or less per serving, but they are also freezable, reheatable, easy-to-prepare meals for the...

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500 (Practically) Fat-Free One-Pot Recipes

Authors: SARAH SCHLESINGER

Date: December 1998

ISBN: 0375501142

Publisher: Villard

Hardcover

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Preparation Time: 10 minutes
Cooking Time: 43 minutes
Yield: 4 servings

• 1/2 cup low-sodium nonfat chicken broth

• 4 skinless boneless chicken breast tenderloins, about 4 ounces each

• 2 medium green bell peppers, cored and chopped

• 4 scallions, sliced

• 1 1/2 cups apricot nectar

• 2 tablespoons Dijon mustard

• 1/4 cup water

• 1 3/4 cups uncooked white rice

• 1 1/2 cups chopped green beans (1/2-inch lengths)

• 1/2 cup chopped dried apricots

1. Heat 1/4 cup broth in a large saucepan. Add chicken and cook, turning several times, until no longer pink, about 8 minutes. Remove chicken and set aside.




2. 2. Heat remaining broth in the saucepan. Add bell peppers and scallions, and sautd until peppers begin to soften, about 4 minutes.




3. 3. Combine apricot nectar, mustard, and water, and add to the saucepan. Stir in rice, green beans, and dried apricots. Return chicken to the pan. Bring to a boil, reduce heat, cover, and simmer until chicken is cooked through and rice is tender, about 25 minutes.




4. 4. Transfer to individual plates and serve.

Calories Per Serving: 562
Fat: 2 g
Cholesterol: 70 mg
Protein: 35 g
Carbohydrates: 100 g
Dietary Fiber: 3 g
Sodium: 252 mg

More From This Book:

1. Spiced Chicken with Vegetables

2. Three Bean Chili

3. One Potato, Two Potato Chicken Stew

4. Butternut Squash-Spinach-Chicken Soup

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