I have some issues with chicken. I hate prepping it and I hate even more to cook it. I’m always so paranoid of undercooking it that I end up overcooking it. Either that or I cut it open several times during the cooking process to check if it’s done. Yes, amateur cook is I.
I eat it because I know its health benefits but rarely ever order it when I go out. To be perfectly honest, I think chicken is plain and boring. So, when I find an easy chicken recipe that tastes good, it’s like finding a four leaf clover. Below is one of those recipes. It is semi-homemade so the prepping and cooking process is quick. Also, I find that cutting the chicken into strips, seasoning it, then cooking it seals in the juices much better than cooking a whole chicken breast.
1 lb chicken breast
1 packet chicken fajita seasoning
1/2 white onion, sliced
8 oz roasted red peppers (from the jar)
1/2 tbs minced garlic
Slice chicken breasts into 1-inch strips and place in a bowl.
Spray the chicken with cooking spray for one second and add the fajita seasoning (leave 1-2 tablespoons of seasoning for the vegetables). Use your hands to rub the seasoning into the chicken.
Preheat a pan over medium heat or indoor grill at 350º with cooking spray.
Place the chicken strips on the cooking surface and cook for about 2 minutes on each side. Set the chicken to the side.
Preheat a pan over medium heat with cooking spray. Add garlic and saute until fragrant.
Add onions and 1/2 of the remaining seasoning and cook until they begin to soften. Stir in roasted red peppers and the rest of the seasoning and cook for 1 minute.
I left my vegetables separate from the chicken but you can add the chicken into the pan with the vegetables to combine and reheat the chicken. You can also use fresh bell peppers instead of the canned. Of course, you would have to cook fresh bell peppers for a bit longer. Omit the vegetables for attack phase or pure protein days.
If you want to add some oat bran to the meal, consider eating this dish with some oat bran tortillas. Recipe here.
Season both sides of chicken breasts with salt and pepper.
Add chicken to pan and cook for 3 minutes per side.
Add green onions, wine, and rosemary and cook for 30 seconds.
Add chicken broth and cook for 2 minutes.
Stir in half and half and cook for 2 minutes.
Note: This is a thin, light cream sauce. If you prefer your sauce thicker, dissolve a tsp or two of cornstarch in hot water and add it to the sauce. Heat it to the simmer and take it off the stove to thicken.
There’s a restaurant I frequent in Huntington Beach, CA called Mangia Mangia (which I now can translate to Eat Eat thanks to my free Italian lessons from Duolingo.com). I always have the most perfect Italian meals there. Fresh garlic bread, fried calamari, and a gorgeous risotto with scallops and asparagus in a cream sauce drizzled with truffle oil. Needless to say, these meals are not Dukan friendly. I realized today, however, that one part of the meal IS completely dukan friendly and that is the soup that comes with my entree: the straciatella soup. Straciatella is an Italian soup made with eggs, cheese, herbs, and spinach. It’s simple and delicious! So, I made it earlier tonight as a precursor to my steak dinner. It was so easy to make and really resembled the restaurant’s version. I hope you like it too!
6 cups fat free, low sodium chicken broth
2 large eggs
2 tbs low fat grated parmesan cheese
1 cup tightly pressed fresh spinach
1 tbs dried parsley
1 tbs dried basil
salt & pepper
Heat the chicken broth on medium-high heat.
Meanwhile, combine and whisk together eggs, cheese, parsley, and basil.
Once the broth begins to simmer, reduce to medium-low heat and slowly drizzle in egg mixture while stirring the broth with a fork for one minute.
Add spinach and season with salt and pepper to taste.