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Post by ellise on Jul 20, 2005 4:37:48 GMT 10
1/2 cup chopped onion 1/2 cup chopped green bell pepper 4 skinless split bone-in chicken breasts (about 2 1/2 pounds) 1 1/2 tsp Creole seasoning (see note) Salt to taste 1 (14 1/2 ounce) can Mexican style tomatoes 2 Tbsp minced fresh parsley Place onion and bell pepper in a 2-cup glass measure; cover with vented plastic wrap. Microwave on high 4 minutes; set aside. With a sharp knife, make 3 or 4 parallel slashes in each piece of chicken. Rub with Creole Seasoning and salt, spreading seasonings into slashes. Place chicken, meat side down, in a 2-quart rectangular glass dish. Cover with wax paper and microwave on HIGH 5 minutes. Turn chicken pieces over, re-cover and microwave on high. Stir onions into tomato mixture and pour over chicken; re-cover. Microwave on HIGH 5 minutes or until an instant-read thermometer inserted in thickest part of breast registers 175° F. Sprinkle with parsley. Serve over rice. Makes 4 servings, each: 189 calories 31 grams protein 3 grams fat 12 grams carbs 2 grams fiber 73 grams cholesterol 322 milligrams sodium Make your own Creole seasoning 1/2 teaspoon each: salt; ground white red black peppers paprika dried thyme basil oregano leaves. Combine all ingredients, store in an air tight container.
Measure 1 1/2 teaspoons and save remainder for future use
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