Food Flight

An aviator's culinary adventures

Baked Couscous Chicken January 16, 2010

Filed under: Chicken,Dinner — flyingbubble @ 6:45 pm
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This is another Weight Watchers recipe with a slighty spicy twist of my own (no one should be surprised at that).  I love my chili parmesan chicken that baked perfectly every time but if I want to join the ranks of culinary masters (haha, kidding) I need to expand the “poultry” section of my mental cookbook.  This recipe looked tasty and I already had all the ingredient (except the chicken of course) in the fridge.  I’d like to point out a trend in my cooking for those who haven’t noticed, I prefer to adapt the recipe or choose the recipe based on the ingredients I already have at home.  I believe the better term for that is “lazy” culinary master (haha, kidding again) uh how about… “lazy learning to cook girl”.  Sounds like a super hero right? Okay, maybe not.  My mom and I both loved this meal!  It was really great.  I added some spicy red peppers from the grocery store becuase the meal would have been boring without the spiciness.  The couscous is actually unnecessary but if you’re like me and happen to love the micro pasta balls it’s a great addition to the chicken.  Alright, here is the recipe, I cooked the chicken for less time because I had smaller pieces so be aware of your chicken size or watch the cooking carefully.

Before the Oven

INGREDIENTS:

2 teaspoons olive oil

4 (4oz) skinned, boned chicken breast halves

4 cloves garlic, crushed

1 cup sliced green onions

2 cups sliced mushrooms

1 medium tomato, chopped

1/2 cup canned low-sodium chicken broth, undiluted

1/2 teaspoon freshly ground pepper (I never measure this, I love pepper)

1 sprig fresh thyme

4 cups hot cooked couscous (I used whole wheat)

After the Oven (notice the bubbles from boiling liquid)

DIRECTIONS:

1.  Coat a 2-quart casserole dish or ovenproof Dutch oven with cooking spray and add oil; place over medium-high heat until hot.  Add chicken, and cook 3 to 4 minutes on each side or until chicken is lightly browned.  Add garlic, and cook 1 to 2 additional minutes, stirring often.

(I didn’t have those crazy dishes so I fried the chicken in a skillet and move the chicken and garlic to a casserole dish for the oven)

2.  Stir in green onions and next 5 ingredients.  Cover and bake at 350 F for 30-35 minutes or until chicken in tender.

3. Place 1 cup of couscous on each of 4 individual serving plates; spoon chicken mixture evenly over couscous. (Make sure you get the liquid it flavors the couscous nicely). Yield: 4 servings

Nutrition: (per serving) 369 calories, 46.4g carbohydrate, 4.9g fat, 3.5g fiber, 35.1g protein, 66mg cholesterol, 98mg sodium, 41mg calcium

 

Diet Soda Baked Apples October 25, 2009

Filed under: breakfast,Dessert,Snacks,Vegetarian — flyingbubble @ 7:07 pm
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Before departing on the trip to my lovely new home in Pensacola, I visited my sponsor family in Annapolis is say goodbye.  They gave me some glass lock storage containers (which have been awesome for storing my leftover foods) and a wonderful appetizer serving dish which I haven’t been able to use yet.  We’re planning to have a dinner party soon so I’ll finally get to break it out!  On a side note, I found out that if you place one glass lock container inside the other… there is a pretty strong possibility that they will get stuck together!  I was trying to conserve packing space and managed to get two of them stuck! We tried cold water on the inside one and hot water on the outside one with no luck.  We tried brute force but didn’t want to crack the glass just to separate them.  We tried soaking them in soapy water for days right side up and up side down.  I was not present for the final separation but somehow my roommate was able to pry them apart!  Thankfully, I still have a fully functional set of containers.  The point of this explanation is that while I was visiting my sponsors they had just picked apples from an orchard and offered some to me.  I grabbed a couple of HUGE cooking apples. I’m not sure what type they were. Its hard to tell when they don’t have a cute little grocery store sticker with the name right on it.  I’ve been trying to figure out the perfect way to use them as I’m not a huge fan of apple pie.  I was flipping through my Hungry Girl cookbook today (shocker… I know… you’d think I didn’t own any other books).  I found a recipe for baked apples.  It seemed super simple too, just some diet soda, cinnamon and splenda.  So I baked them this morning and they were awesome!! Well worth the 45 minutes wait.  Plus, the apples were so big we still have 3 pieces left.  I had to cut them into pieces to fit in the pan, normally you would want to keep them hole and just choose smaller sized apples.  Here’s the recipe, just in time for fall season, so you can cook these at home.

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“Bestest Baked Apples”

INGREDIENTS:

4 medium Rome apples

1 can diet black cherry soda

1/2 no calorie sweetner packet

Dash of cinnamon

DIRECTIONS:

Preheat oven to 375 degrees.  Core apples.  Place in a casserole dish. Pour the entire can of soda over apples.  Sprinkle cinnamon and sweetener over apples.  Place dish in the oven and bake for 45 minutes or until apples are tender.  Serve warm, hot or cold. MAKES 4 SERVINGS.

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PER SERVING: 72 calories, <0.5g fat, 10mg sodium, 19g carbs, 3g fiber, 14g sugars, 0g protein

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