CHICKEN TENDERS WITH ROASTED GARLIC,
CHICKEN TENDERS WITH ROASTED GARLIC,
MUSHROOMS, AND ONIONS
Servings: 4
Serving Size: About 1 cup
Source: "Cooking with the Diabetic Chef" by Chris Smith
INGREDIENTS
1 garlic bulb
2 teaspoons olive oil
1 pound chicken tenders, or boneless, skinless chicken
breasts cut into 3/4-inch strips
1 teaspoon salt
1 teaspoon pepper
1/2 cup all-purpose flour
1-1/2 Tablespoon olive oil
1 medium onion, sliced
1/2 pound mushrooms, sliced
3 green onions, chopped
DIRECTIONS
1. Preheat the oven to 350 degrees F. Slice the top of the
garlic bulb so that the garlic pieces are just exposed. Place
the bulb on a small baking dish and rub 1 teaspoon of olive
oil over the skin. Put the garlic in the oven and bake for
20 to 30 minutes, or until the garlic bulb is soft to the
touch. Remove the garlic and allow it to cool.
2. Once cool, break open the garlic bulb and squeeze the garlic
pulp from the skin. Discard any of the skin or peel. Puree the
roasted garlic in a food processor until it is a paste.
3. Season the chicken tenders with salt and pepper. Place the
flour in a separate, shallow bowl, then dredge the chicken
through the flour until it is coated. Heat 1 Tablespoon of olive
oil in a pan over medium-high heat. Add the chicken to the pan and
cook until all sides are golden brown and the chicken is
thoroughly cooked, about 8-10 minutes. Remove the chicken from
the pan and set aside.
4. Add 1/2 Tablespoon of olive oil to the pan and add the onions.
Cook until tender, about 5 minutes. Add the mushrooms and cook
for an additional 3-5 minutes, or until the mushrooms are
tender. Add the chicken tenders and roasted garlic puree to the
pan. Stir the contents together. Serve immediately and garnish
with the chopped green onions.
Nutritional Information Per Serving:
Calories: 268; Fat: 11 grams; Carbohydrates: 17 grams;
Protein: 26 grams; Sodium: 643 mg
Exchanges: 3 Very Lean Meat; 1-1/2 Vegetable; 2 Fat
......................
|
|
member logon
