Friday, February 24, 2006

Greek Feta Chicken with Curried Rice

One of my favorite chicken recipes ever! Because it's a healthy low-calorie way to cook chicken. Because it doesn't heat up the kitchen. Because it keeps the chicken moist and flavorful. Because it's so simple to make with on-hand ingredients. Because it's good straight from the oven or the grill. Because it's good served hot or cold.

No wonder this recipe gets passed from one good cook to another!

And for Weight Watchers? Greek Feta Chicken is a Freestyle miracle, just 1.5 freestyle points with 29 grams of protein.

Greek Feta Chicken, another Quick Supper ♥ KitchenParade.com, a WW freestyle favorite.


COMPLIMENTS!
"... it was AWESOME! My husband even raved about it!!" ~ Anonymous
"... just finished a very yummy dinner of greek chicken, superb recipe!" ~ Anonymous
"... refreshingly light." ~ Bless.Sins
"... we absolutely loved it!" ~ Daynalee


This recipe comes from my friend Lisa in Washington who got it from her friend Ann in Dallas who got it from … oh I dunno.

But it is a recipe that should, like a chain letter, pass from one harried home cook to the next.

To speed up the process, I’m sharing it with faithful Kitchen Parade readers. So please, don’t break the chain, do pass it along!

I promise, it’s one quick supper that you simply don’t want to miss. With fast, delicious and healthful ordnance in your supper armory, who needs to battle carry-out?

Add a salad and a vegetable (or the Curried Rice that follows) and just like that, supper’s on the table.

Pass it on. PASS IT ON!

Update: Since sharing this recipe with me, my friend Lisa has also become a food blogger! See her lovely site, My Own Sweet Thyme.

CURRIED RICE Curried Rice is such a great way to use up leftover rice or "planned-over" rice. It's especially pretty when made with Oven-Baked Brown Rice made with 1:2 parts red quinoa:brown rice but I like Curried Rice so much, and how it pairs with Greek Feta Chicken so much, I've been known to put on a pot of rice before starting the chicken. Here's my simple recipe for Curried Rice.

While the chicken marinates, melt a tablespoon of butter in a large skillet. Stir in a little chopped onion, a chopped green pepper, a couple of grated carrots, a few slivered almonds, then sauté until just cooked. Stir in a teaspoon of curry powder plus salt and pepper to taste, then the main act, two cups of cooked rice. Stir it all up, then heat until steamy hot!

Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences. Do you have a favorite passed-along recipe that other Kitchen Parade readers might like? Just send me a quick e-mail via recipes@kitchen-parade.com. Quick Suppers are Kitchen Parade favorites and feature recipes easy on the budget, the clock, the waistline and the dishwasher. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture.

QUICK SUPPER: GREEK FETA CHICKEN

Hands-on time up-front: 10 minutes
Then marinate: 30 minutes
Then oven time: about 15 minutes
Serves 4 (or 8 with 2 pounds chicken)
    MARINADE
  • 1 cup low-fat yogurt (buttermilk works too)
  • 1 clove garlic, minced or grated
  • 1/2 teaspoon dried oregano
  • 1/4 teaspoon black pepper
  • 1 pound (454g) boneless, skinless chicken breasts (or 2 pounds (900g) for "planned-overs")
  • 1/3 cup feta cheese, crumbled (or 2/3 cup for 2 pounds chicken)

MARINADE Whisk together the yogurt, garlic, oregano and black pepper in a large bowl. Cut the breasts into serving-size pieces and stir into the yogurt. Cover and refrigerate for 30 minutes.

BROIL Place an oven rack just below the broiler and preheat the broiler, in my oven that means setting the temperature to 500F/. For easy cleanup, cover a rimmed baking sheet with foil. With tongs or a fork, lift the yogurt-coated chicken out of the yogurt (discard what remains) and arrange the chicken pieces top-side down on the foil, thicker pieces in the center where they’ll be closer to the heat. Broil the chicken for 6 minutes, then turn over so the top (and smooth) side is up.

FETA Sprinkle chicken with feta and broil for another 5 minutes or until a knife inserted in the center shows juice that runs clear.

ALANNA's TIPS There’s no need to double the yogurt mixture for two pounds of meat. Be sure the feta cheese is cold when sprinkling atop the chicken, otherwise it'll just melt away instead of turning warm and golden. Chicken breasts can be so big! It's one of the reasons why I use a digital thermometer inserted into the thickest part of one breast to make sure the chicken cooks to a safe internal temperature, that's 165F/75C – but that it doesn't get overcooked either. GREEK FETA CHICKEN tastes good hot and cold, broiled and grilled, just-cooked and leftover. It is practically a miracle food!

NUTRITION INFORMATION Per Serving: 168 Calories; 4g Tot Fat; 2g Sat Fat; 77mg Cholesterol; 223mg Sodium; 2g Carb; 0g Fiber; 2g Sugar; 29g Protein. WEIGHT WATCHERS Old Points 4 & PointsPlus 4 & SmartPoints 3 & Freestyle 1.5 (for Freestyle, use plain non-fat yogurt)


More Greek-Style Favorites

(hover for a description, click a photo for a recipe)
Chicken Greek Salad Greek Baked Beans (Gigantes Plaki) Tourlou Tourlou (Greek Baked Vegetables)
~ more Greek recipes ~

More Favorite Easy-Easy Chicken Recipes

(hover for a description, click a photo for a recipe)
Chicken Sybil Honey Mustard Chicken Baked Chicken with Fresh Peaches
~ more chicken recipes ~

Shop Your Pantry First

(helping home cooks save money on groceries)

Quick Links to This Page

(for easy bookmarking and searching)
~ Curried Rice ~





© Copyright Kitchen Parade 2006, 2007, 2011 & 2018



Friday, February 17, 2006

Vegetables as Good as Ice Cream:
Just Add Sour Cream

Three quick and easy vegetable recipes, each one pairing the vegetable with sour cream.

Cucumbers with sour cream? Yes!
Greens with sour cream? Yes, yes!
Beets with sour cream? Yes, yes, yes!
We'll ALL scream for sour cream!

Borscht Beets

The 1924 Olympic gold medalist Doug Larson once opined, “Life expectancy would grow by leaps and bounds if green vegetables smelled as good as bacon.”

Me, I’ve long believed that if vegetables tasted anything like, say, ice cream or chocolate, we’d trip over each other at the farmers market.

Truth is, I may have to eat those words, er, those vegetables, for these three simple dishes, stirred with sour cream, are every bit as good as the creamiest Chunky Monkey or the finest Belgian chocolate.

ONTARIO GREENS

Hands-on time: 25 minutes
Time to table: 25 minutes
Serves 4
  • 1 – 1-1/2 pounds fresh greens, washed, chopped
  • 2 tablespoons butter
  • 1 large onion, chopped
  • 1 tablespoon garlic
  • Salt & pepper
  • 1/2 cup sour cream

Steam the greens about 10 minutes or until nearly cooked but still bright-colored. Meanwhile, melt butter in large skillet on MEDIUM HIGH. Add onion and garlic, sauté until soft, stirring occasionally. Stir in the greens. Season to taste with salt and pepper. Stir in the sour cream, let warm briefly. Serve immediately.

NUTRITION ESTIMATE Per Serving: 165 Calories; 12g Tot Fat; 7g Sat Fat; 12g Carb; 3g Fiber; 380mg Sodium; 28mg Cholesterol; Weight Watchers Old Points 4, PointsPlus 3 (and worth it!)
Kitchen Parade is written by second-generation food columnist Alanna Kellogg and features fresh, seasonal dishes for every-day healthful eating and occasional indulgences.

NANA's CUCUMBERS

Hands-on time: 10 minutes
Time to table: Just over an hour
Serves 4
  • 1 English cucumber
  • 1 tablespoon sea salt
  • 1/2 cup sour cream
  • 1 teaspoon sugar
  • Fresh chive to taste, snipped
  • Salt & pepper to taste

Slice cucumber in thin rounds. Layer with salt, let rest in a colander for an hour. Rinse well under running water. Combine with remaining ingredients and serve.

NUTRITION ESTIMATE Per Serving: 75 Calories; 6g Tot Fat; 4g Sat Fat; 5g Carb; 0g Fiber; 13mg Cholesterol; Weight Watchers Old Points 2, PointsPlus 2 (and worth it!)

BORSCHT BEETS

Hands-on time: 10 minutes
Time to table: 15 minutes
Serves 4
  • 1/2 small red onion, chopped
  • 1/3 cup balsamic vinegar
  • 1 teaspoon sugar
  • 1 teaspoon caraway seeds
  • 1 pound cooked beets, chopped (see My Favorite Way to Roast Beets from A Veggie Venture)
  • 1/2 cup sour cream
  • 1 tablespoon fresh dill, chopped
  • Salt and pepper

Combine onion, vinegar, sugar and caraway in a small saucepan and bring to a boil over MEDIUM HIGH. Stir in remaining ingredients. Season and serve.

NUTRITION ESTIMATE Per Serving: 152Cal; 6g Tot Fat; 4g Sat Fat; 22g Carb; 5g Fiber; 738mg Sodium; 13mg Cholesterol; Weight Watchers Old Points 2.5, PointsPlus 4 (and worth it!)
Believe it or not, these recipes have been 'Alanna-sized' with reductions in fat and portion size and increases in low-calorie flavorings and nutrient-rich vegetables.

Ontario Greens Nana's Cucumbers Borscht Beets

Do you have a favorite recipe that other Kitchen Parade readers might like? Just send me a quick e-mail via recipes@kitchen-parade.com. How to print a Kitchen Parade recipe. Never miss a recipe! If you like these recipes, sign up for a free e-mail subscription. If you like Kitchen Parade, you're sure to like my food blog about vegetable recipes, too, A Veggie Venture. Follow Kitchen Parade on Facebook!

More Vegetable Recipes

(hover for a description, click a photo for a recipe)
Butter-Simmered Carrots Roasted Cauliflower Shredded Zucchini with Thyme
Explore all of Kitchen Parade's vegetable recipes but of course, if I may say so myself, the best place on the internet for great vegetable recipes is my food blog A Veggie Venture.


Shop Your Pantry First

(helping home cooks save money on groceries)

Quick Links to This Page

(for easy bookmarking and searching)
~ Nana's Cucumbers ~
~ Ontario Greens ~
~ Borscht Beets ~





© Copyright 2006 Kitchen Parade