A personal transformation through Healthy Eating, Creative Cooking and Active Living
Tuesday, January 12, 2010
Spiced Chicken with Baked Potato and Sautéed Veg - 520 calories, 15 minutes
Last night we experimented with fresh Chicken Breast and a cast iron pan. As Jim loves pepper and chili powder, we had some fun Sautéing something tasty, and it took less than 15 minutes to prepare!
First, cut up a fresh chicken breast, about 9 ounces, into about 1 inch cubes. Second, add 1 Tbsp Olive Oil to your cast iron pan, next adding the chicken and putting it on medium heat. Third, chop and added 1/2 an onion and 4 cloves of garlic, followed by 2 cups of sliced carrots. Fourth, add spices, mostly to the meat: chili powder, garlic salt, pepper, onion powder, garlic powder, seasoning salt. Lastly, put on a lid till the chicken darkens, stirring occasionally.
At this point put 2 small potatoes in the microwave on high for 8 minutes (5 minutes for the first one, 3 for every potato thereafter). Green beans can be either heated from a can or sautéed in a separate pan from frozen or fresh. I chose from a can, as that's what we had on hand, and it was faster.
This two person meal came to a total of 520 calories each, before adding butter to the potato. I chose to skip the butter and simply cut my potato with the skins into small pieces and ate it with the Spiced Chicken and veg.
Just a note here about Potatoes and Potassium - if you eat your potato with the skin, you can get as much as 700mg of Potassium from a medium sized potato. That's 15% of your RDA in one food serving!