PREPARE HEALTHY MEALS

video Recipes

GARLIC & LEMON CHICKEN W/GREEN BEANS & RED POTATOES!
(Gluten free, Low Carb, Diabetic Friendly and so simple to make)

INGREDIENTS
6 tablespoons olive oil
2 lemons, 1 thinly sliced, 1 juiced
4 cloves garlic, minced
1 teaspoon salt
1/2 teaspoon freshly ground black pepper
3/4 pound trimmed green beans
8 small red potatoes, quartered
4 chicken breasts (bones left in, with skin, about 3 1/4 pounds)

DIRECTIONS
Preheat oven to 400°F. Coat a large baking dish or cast-iron skillet with 1 tablespoon of the olive oil. Arrange the lemon slices in a single layer in the bottom of the dish or skillet.

In a large bowl, combine the remaining oil, lemon juice, garlic, salt, and pepper; add the green beans and toss to coat. Using a slotted spoon or tongs, remove the green beans and arrange them on top of the lemon slices. Add the potatoes to the same olive-oil mixture and toss to coat. Using a slotted spoon or tongs, arrange the potatoes along the inside edge of the dish or skillet on top of the green beans. Place the chicken in the same bowl with the olive-oil mixture and coat thoroughly. Place the chicken, skin-side up, in the dish or skillet. Pour any of the remaining olive-oil mixture over the chicken.

Roast for 50 minutes. Remove the chicken from the dish or skillet. Place the beans and potatoes back in oven for 10 minutes more or until the potatoes are tender. Place a chicken breast on each of 4 serving plates; divide the green beans and potatoes equally. Serve warm.

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MORE HEALTHY VIDEO RECIPES! 

Prepare delicious recipes by following directions in this variety of vídeos that are easy to follow. 

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CHICKEN AND MUSHROOMS

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  ALBONDIGAS CUBAN STYLE (meat balls) 

by JENNIFER BETANCES 

Easy Chicken Paprikash

Provided by: Campbell's Kitchen 

30 mins total 10 mins preparationPressed for time, but want a delicious dinner?  This scrumptious dish is ready in just 30 minutes and features a creamy paprika-seasoned sauce that tops flavorful sautéed chicken.

Ingredients

• 1 3/4 cup Swanson® Chicken Broth
• Swanson® Chicken Stock
• 1/4 cup all-purpose flour
• 2 teaspoon paprika
• 1/9 teaspoon ground red pepper
• 1 1/4 pound skinless, boneless chicken breast half
• 1 medium onion , sliced (about 1/2 cup)
• 1/3 cup plain yogurt
• 1/2 of a 12-ounce package medium egg noodles (about 4 cups), cooked and drained

Directions

• Stir the broth, flour, paprika and red pepper in a small bowl until the mixture is smooth.
• Cook the chicken in a 10-inch nonstick skillet over medium-high heat for 10 minutes or until wellbrowned on both sides.
• Add the onion to the skillet. Reduce the heat to medium.  Cover and cook until the onion is tender-crisp.  Stir in the broth mixture. Cook and stir until the mixture boils and thickens and the chicken is cooked through. Remove the skillet from the heat.
• Stir in the yogurt. Serve the chicken mixture with the noodles.
• Ingredient Note: We develop our recipes using a 4-to 5-ounce skinless, boneless chicken breast half per serving. However, there are a range of sizes available in-store, from the butcher counter to themeat case and the freezer section. Use whichever you prefer- just follow the recipe as written above for the best result. If you're using larger chicken breasts they may require a little longer cooking time. 
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Research in Action

An elegant side dish can make any good meal great. This colorful crisp cabbage dish is light, bright and the perfect complement to any meal. This particular recipe is on the menu at the AICR Annual Research Conference, taking place this Thursday and Friday. It will draw scientists from around the world together to share their research and ideas for cancer prevention and survivorship. 

Red Cabbage with Apples

2 cups apple juice or cider

2-4 Tbsp. apple cider vinegar

½ tsp. allspice

3 cups shredded red cabbage

1 cup grated red apple

Pinch of salt

In medium saucepan, bring apple juice, vinegar and allspice to a boil. Add cabbage, apple and salt. Simmer, uncovered for 30 minutes, stirring occasionally. Serve warm or cold.

Makes 4 servings.

Per serving: 96 calories, <1 g total fat (0 g saturated fat), 24 g carbohydrates, 1 g protein, 3 g dietary fiber, 85 mg sodium


MICROWAVE COOKING 2 MINUTES RECIPE!

Not every cake can be successfully made in the microwave. But the flourless chocolate cake works beautifully; it's moist, dense, chocolatey and cooks in just 2 minutes!

 microwave flourless chocolate cake

This is super easy and really quite good. Satisfies that chocolate craving! I usually have mine with a dollop of fat free cool whip

1 egg - beaten
1/2 tsp vanilla extract
1 tbsp skim milk
2 tbsp cocoa powder (not core, but 0 points)
5 packets splenda (or to taste)
1 tsp baking powder
1 tsp oil

Mix all ingredient in microwave safe container. Microwave 1-2 minutes depending on your microwave (don't overcook or it will be dry). Good warm right out of the oven, or cool and enjoy later. I will sometime put it in the fridge and then top with some ff/sf chocolate pudding and a dollop of free fat cool whip for a very chocolatey decadent treat!

The commercial availability of the microwave made many believe it would revolutionize the way we cook. But here we are, 60 years later, and not much has changed in the kitchen. While many homes are equipped with microwaves, they're really just a means of reheating food and making popcorn. But much more can be done with this kitchen appliance (as Marie Smith author of Microwave Cooking For One proves). Click on the picture on the left to discover other useful microwave tricks.