Basil Chicken with Vegetables

This is a quick, easy, and tasty method. The suggested vegetables and meats are only a starting place, both in quantity and variety - you can really use almost any vegetable and meat combonation. Broocoli, cauliflower, and onions are good additions. You can also substitute pesto sauce for the basil and garlic if you wish.

 

Ingredients:

• 1 pound boneless chicken meat, cut into bitesized pieces
• 1 red Bell pepper, chopped
• 8 oz mushrooms, sliced
• 2 cups sliced zuchinni or other summer squash
• 8 oz fresh basil, chopped
• 3 cloves garlic, minced or pressed
• 3 Tablespoons olive oil
• Salt and pepper to taste

Preparation:

Heat oil in large skillet on high heat, and sprinkle salt and pepper on chicken. Cook chicken on one side. Add the vegetables and stir. When food is nearly cooked, push it to one side and add the garlic. After about 30 seconds, stir it all together and add the basil. Cook another 30-60 seconds and serve. Pesto (homemade or store-bought) can be substitued for the garlic and basil.

Nutritional Information: Makes three servings. Each serving has 6.5 grams effective carbohydrate plus 6 grams fiber, 40 grams protein, and 353 calories.

 

By Laura Dolson, About.com Guide Updated August 26, 2006

Big Rooby's Almost-Famous Skillet Fajitas

This is a good twist on traditional fajitas. But the recipe has no added spices so we seasoned the meat with salt and pepper of course and the veggies with some of our favorite Mexican spices, like cumin, coriander, and smoked paprika.  You could also maybe just add a fajita season package.

Serves 2

2 whole-wheat flour tortillas (we use Ezekiel 4:9 wraps)
1/2 medium onion, cut into strips
1 large red or yellow bell pepper, cut into strips
1/2 large jalapeno chile pepper, minced (we used the whole thing for more kick)
1/2 medium zucchini, cut into strips (we used one small)
1 1/2 t crushed garlic
1/2 lb boneless, skinless chicken breast trimmed and cut into strips
1/2 cup salsa, drained if watery
Low-fat cheese, low fat sour cream and or avocado to garnish. 

Lightly mist a large nonstick skillet with olive oil spray.  Set over medium-high heat.  Add the onion, bell pepper, chile pepper, zucchini, and garlic.  Cook, stirring occasionally, for 6 to 8 mins, or until veggies are tender and the onion is lightly browned.  Transfer the vegetables to a place.  Cover and keep warm.  Mist the pan again with olive oil spray and return to medium-heat heat.  Add the chicken.  Cook, stirring occasionally for 2 to 4 mins or until the chicken is browned and no longer pink on the inside.  Add the salsa and the reserved veggie mixture to the pan.  Reduce heat to low and cook for 2 to 3 mins or until warm. 

Meanwhile, heat the tortillas either in the microwave or in foil in a 400 degree oven for 5 mins. Fill tortillas with one fourth of the filling.  Place the another one fourth of filling on the side of the fajita (or if you are not watching calories and carbs have two tortillas).  Repeat with the other serving.  Serve with toppings of your choice if desired. 

Nutrition: 254 cal, 32 g protein, 20 g carbs, 4 g fat, 66 mg cholesterol, 5 g fiber, 570 mg sodium

Found in The Biggest Loser Cookbook Pg 172

Chunky Veg Hash

Makes 4 (generous 1/2 cup servings)
Prep time: 10 mins
Cook time: 15 mins

This hash is delicious over a poached egg or really any style of egg, and it can also be an omelet filling. Use an dried herb you prefer, or toss in a combo of chopped fresh herbs.

1 T olive oil
1 small onion, chopped
Pinch of dried thyme
Pinch of paprika
1/8 t salt
1 small red bell pepper, diced
4 large button mushrooms, roughly chopped
2 small zucchini, diced
1 small clove of garlic, minced

In a large skillet, heat oil over medium-high heat. Add onion, thyme and paprika, reduce heat to medium-low and cook, stirring occasionally, 7 mins, or until the onion is softened. Stir in salt, bell pepper, mushrooms, zucchini, and garlic. Cover and cook, stirring occasionally, 4 mins longer. Remover from the heat and serve with eggs or by itself.

Nutrition:
59 cal, 4 g fat, .5 g saturated fat, 2 g protein, 6g carb, 2 g fiber, 81 mg sodium.

I just put this up to remember the idea and cooking method. You could use an veg and herb combo.

From South Beach Diet Supercharged P199

Quinoa with Lemon and Zucchini

Serves 6
Toss with peeled, cooked shrimp to make a complete meal.

Ingredients:
2 teaspoons extra virgin olive oil
1 medium zucchini, halved and thinly sliced
1 1/4 teaspoons fine sea salt, divided
1 1/4 cups quinoa, rinsed for 1 minute under running water
2 1/2 cups water
Zest of 1 lemon
2 tablespoons lemon juice
Lots of chopped fresh dill
Crumbled feta (optional)

Directions:
Heat oil in a large saucepan over medium-high heat. Add zucchini and 1/4 teaspoon salt and cook, stirring, until zucchini is crisp-tender, about 4 minutes. Remove zucchini from the pan and add quinoa, water and remaining 1 teaspoon salt. Bring to a boil, lower heat and simmer, covered, until quinoa is tender but still chewy and a white spiral-like germ appears around each grain, about 15 minutes.

Toss quinoa with zucchini, zest, lemon juice and dill. Serve warm or room temperature, topped with feta cheese if you like.

Nutrition:

Per serving (about 6oz/184g-wt.): 170 calories (45 from fat), 5g total fat, 1.5g saturated fat, 5mg cholesterol, 570mg sodium, 25g total carbohydrate (3g dietary fiber, 1g sugar), 6g protein


From Whole Foods app.

Chicken Simmered with Zucchini, Tomatoes and Mushrooms

Serves 4

Serve this summer dish over quinoa or brown rice and garnish it with grated Parmesan cheese or toasted breadcrumbs, if you like. Tried it plain and it was tasty. But I'm sure it would be good with pasta, rice, or another grain too.

Ingredients

2 tablespoons extra virgin olive oil
1 medium yellow onion, sliced
6 ounces portobello mushrooms, coarsely chopped (about 2 1/2 cups)
2 garlic cloves, finely chopped
1/4 to 1/2 teaspoon red pepper flakes
Sea salt and freshly ground black pepper
1/2 teaspoon dried oregano
1/2 teaspoon dried basil
1/2 cup gluten-free chicken broth
4 plum tomatoes, quartered
2 medium zucchini, cut into 1-inch pieces
1 pound chicken tenders

Directions

In a large skillet, heat oil over medium-high heat. Sauté onion, mushrooms, garlic, red pepper flakes, salt, pepper, oregano and basil until onions are translucent, 4 to 5 minutes.

Stir in chicken broth, tomatoes and zucchini and bring to a simmer. Stir in chicken, cover and simmer until chicken is cooked through, about 10 minutes. Serve immediatley.

Nutrition

Per serving (285g-wt.): 220 calories (80 from fat), 9g total fat, 1g saturated fat, 26g protein, 10g total carbohydrate (2g dietary fiber, 4g sugar), 60mg cholesterol, 640mg sodium

This recipe from Whole Foods at http://www.wholefoodsmarket.com/recipes/recipe.php?recipeId=1119