Creole Poached Chicken Breasts - Phase I
Recipe By : Weight Watchers New Complete Cookbook
Serving Size : 4 Preparation Time :0:25
2 teaspoons olive oil
2 onions -- chopped
1 green bell pepper -- seeded and chopped
1 celery stalk -- chopped
1/2 carrot -- peeled and chopped
14 1/2 ounces stewed tomatoes
1/2 cup low-sodium chicken broth
2 tablespoons chopped parsley
1 teaspoon ground thyme
1/4 teaspoon salt
1/8 teaspoon cayenne pepper
16 ounces skinless boneless chicken breast halves
or one 4-ounce fillet per serving
Chicken breasts are stewed/poached in basic seasonings kicked up a notch
with fresh thyme and cayenne pepper. Allow about 25 minutes to get the meal
on the table.
1. Wash the chicken and pat dry with paper towels.
2. In a large nonstick skillet, heat the oil. Saute the onions, bell
pepper, celery and carrot until tender, 4-5 minutes. Stir in the tomatoes,
chicken broth, parsley, thyme, salt and cayenne; add the chicken and bring
to a boil. Reduce the heat and poach, partially covered, until the chicken
is cooked through, about 8-10 minutes.
3. Using a slotted spoon, transfer the chicken to a platter. Simmer the
sauce, uncovered, until reduced by half, about 4-5 minutes. Spoon the sauce
over the chicken and serve.
Makes 4 servings. EACH 182 calories (22% from fat), 4 grams fat (1 gram
sat. fat), 16 grams carbohydrate, 22 grams protein, 541 mg sodium, 49 mg
cholesterol, 82 mg calcium, 5 grams fiber
Recipe from "Weight Watchers New Complete Cookbook" (Macmillan).
