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Stacy Beeson-River Dietician- 7-Ingredient Food Kit

Monday, Jan 27, 2014

 

Seven Ingredients to Success 
1. Olive oil

2. Acid (vinegar or lemon juice)

3. Salt (dusting)

4. Pepper (peppercorns or white pepper)

5. Sweetener (small amount of brown sugar or honey or juice to enhance flavor)

6. Herbs, either fresh or dried

7. Spices, either fresh or dried

With these seven ingredients, you can cook fresh, seasonal vegetables and a desired protein to simple, delicious perfection by sautéing seasonal vegetables and lean protein in olive oil with the listed ingredients and calling it a meal. Or you can make a fresh salad with seasonal greens, vegetables, and lean protein using the seven ingredients as your vinaigrette.

Herbed Chicken Breasts With California Avocado, Grapefruit, and Herbs

Created by the California Avocado Commission

Ingredients:

4 boneless, skinless half chicken breasts 
Paprika and white pepper 
1 tsp olive oil 
1 cup reduced-sodium, fat-free chicken broth 
1/2 cup grapefruit juice 
2 T honey 
1 small onion, sliced 
1 large clove garlic, minced 
1 cup dry orzo (rice-shaped pasta) or rice, cooked (3 cups cooked) 
1/2 tsp cornstarch 
2 tsp each fresh tarragon and thyme leaves 
1 ripe fresh California avocado, seeded, peeled, and sliced 
1 small grapefruit, peeled and sectioned

Directions:

Rinse chicken breasts and pat dry; remove any excess fat. Lightly sprinkle chicken with paprika and pepper.

In a large nonstick skillet sprayed with no-stick cooking spray, heat oil. Over medium-high heat, quickly brown chicken on both sides, about five minutes. Add 3/4 cup broth, grapefruit juice, honey, onion, and garlic; bring to a boil. Reduce heat; cover and simmer for 10 to 12 minutes, until chicken is tender.

Remove chicken and arrange on cooked orzo or rice; keep warm.

Combine cornstarch with remaining 1/4 cup broth; stir into skillet mixture. Add tarragon and thyme. Cook, stirring, until sauce thickens. Add avocado and grapefruit; heat briefly. Salt to taste (optional). Serve sauce over chicken and orzo or rice.

Makes 4 servings

Nutrition information per serving: Calories: 486 (20% calories from fat); Protein: 32 g; Carbohydrate: 64 g; Total Fat: 11 g; Cholesterol: 66 mg; Sodium: 219 mg

 

 

 

Stacy Beeson, RD, LD

Dietitian & Health Coach

Employee Health Solutions

St Luke's Health System

ph)381.7831   

beesons@slhs.org

 

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