coquina
Fri, Jan-04-02, 00:32
Here's one of my latest LC creations. Enjoy!
CREAMY CHEESY CHICKEN (One serving)
2 T. butter
1 clove garlic, minced
8 oz. chicken breast, boneless, skinless
1/2 cup broccoli, cut up
1/2 cup cauliflower, cut up
1/4 cup heavy cream
1 T. grated Parmesan-Romano cheese
Salt & pepper to taste
Cut chicken into bite-size pieces. Melt 1 T. butter in heavy wok-type pan. Saute garlic until yellow. Add chicken and stir-fry over medium high heat until nearly cooked through. Salt & pepper meat while cooking to bring out juices. Remove meat from pan. Add veggies and stir-fry for a few minutes. Add about 2 T. water & stir. Lower heat, then cover to steam, stirring occasionally, until crisp-tender. Return cooked chicken to pan. Add cream and bring to boil, stirring frequently until the sauce cooks down and thickens. Add 1 T. butter and grated cheese. Stir until melted and serve.
This is a delicious one-dish meal! Here's the nutritional breakdown (not including salt & pepper). If you want to lower the fat & calories a bit, eliminate the second T. of butter:
Carbs: 4.5%
Protein: 24.5%
Fat: 71%
Saturated: 64.2 %
Mono-unsaturated: 30%
Poly-unsaturated: 5.8%
Calories: 738
Protein: 40.47g
Carb: 7.36g
Total fat: 52.10g
Sat. fat: 31.13g
Mono. fat: 14.55g
Poly. fat: 2.83g
Cholesterol: 288.59g
Fiber: 0.91g
Vit. A: 562.50 RE
Vit. C: 78.26mg
Vit. D: 8.40 IU
Vit. E: 1.46 mg
Thiamine: 0.23mg
Riboflavin: 0.35mg
Niacin: 26.06mg
Vit. B6: 1.42mg
Vit. B12: 0.37mcg
Folate: 77.74mcg
Sodium: 586.51mg
Calcium: 200.46mg
Magnesium: 86.61mg
Potassium: 957.29mg
Iron: 2.48mg
Zinc: 2.22mg
CREAMY CHEESY CHICKEN (One serving)
2 T. butter
1 clove garlic, minced
8 oz. chicken breast, boneless, skinless
1/2 cup broccoli, cut up
1/2 cup cauliflower, cut up
1/4 cup heavy cream
1 T. grated Parmesan-Romano cheese
Salt & pepper to taste
Cut chicken into bite-size pieces. Melt 1 T. butter in heavy wok-type pan. Saute garlic until yellow. Add chicken and stir-fry over medium high heat until nearly cooked through. Salt & pepper meat while cooking to bring out juices. Remove meat from pan. Add veggies and stir-fry for a few minutes. Add about 2 T. water & stir. Lower heat, then cover to steam, stirring occasionally, until crisp-tender. Return cooked chicken to pan. Add cream and bring to boil, stirring frequently until the sauce cooks down and thickens. Add 1 T. butter and grated cheese. Stir until melted and serve.
This is a delicious one-dish meal! Here's the nutritional breakdown (not including salt & pepper). If you want to lower the fat & calories a bit, eliminate the second T. of butter:
Carbs: 4.5%
Protein: 24.5%
Fat: 71%
Saturated: 64.2 %
Mono-unsaturated: 30%
Poly-unsaturated: 5.8%
Calories: 738
Protein: 40.47g
Carb: 7.36g
Total fat: 52.10g
Sat. fat: 31.13g
Mono. fat: 14.55g
Poly. fat: 2.83g
Cholesterol: 288.59g
Fiber: 0.91g
Vit. A: 562.50 RE
Vit. C: 78.26mg
Vit. D: 8.40 IU
Vit. E: 1.46 mg
Thiamine: 0.23mg
Riboflavin: 0.35mg
Niacin: 26.06mg
Vit. B6: 1.42mg
Vit. B12: 0.37mcg
Folate: 77.74mcg
Sodium: 586.51mg
Calcium: 200.46mg
Magnesium: 86.61mg
Potassium: 957.29mg
Iron: 2.48mg
Zinc: 2.22mg