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The Honolulu Advertiser
Posted on: Wednesday, May 14, 2003

QUICK AND EASY
Chicken workout supper

Associated Press

Here's a savory one-pan meal, a streamlined weeknight dish for those on the run (or the bike or the swim).

This nutritious dish calls for only five ingredients and takes just 30 minutes to prepare. You can dress it up with additions such as fresh spinach (add a handful of spinach leaves when you add the potatoes); minced onions, shallots, green onions or chives (toss these in with the chicken). A dollop of fat-free sour cream or a bit of grated cheese wouldn't add much fat and might increase the appeal to those in the family who aren't into "diet food." Or instead of salsa and corn, try chutney and chunks of fresh apple; or prepared barbecue sauce and bell pepper.

  • 1 1/3 pounds (4 medium) potatoes, cut into 3/4-inch cubes
  • 1 pound boneless, skinless chicken breasts, cut into 3/4-inch cubes
  • 2 tablespoons olive oil
  • 1 cup prepared tomato salsa
  • 1 cup fresh or frozen corn kernels

Place potatoes in a shallow 1 1/2 - to 2-quart microwave-safe dish. Cover with plastic wrap, venting one corner. Microwave on high 8 to 10 minutes until just tender.

While potatoes cook, in large nonstick skillet over high heat, toss and brown chicken in oil for 5 minutes. Add pre-cooked potatoes; toss until potatoes are lightly browned. Add salsa and corn; toss until heated through.

Makes 4 servings. Per serving: 348 cal., 31 g pro., 37 g carbo., 9 g total fat (1 g saturated fat), 4 g fiber, 366 mg sodium, 66 mg chol.