Thursday, July 2, 2009

Recipe Relay : Chicken Marengo = Chicken Asparagus Risotto

I did end up eating yogurt and strawberries for dessert last night. It tasted amazing, I got in that last dairy, and it was the only dessert I had. When I eat late in the evening, like I did last night, I will typically decide on a dessert and eat it, and then go back and have about 3 more of something.

Just the one.

As promised, here are the recipes to the last couple nights dinners. Make your tweaks where you see fit. Weight Watchers uses a lot of shortcuts, which - as a busy person - I tend to use and appreciate. However, I know a LOT of people would rather cook more natural and "real" food, so use fresh produce in place of some of the canned or packaged stuff - you'll be a better person for it. Also, if you live in a college dorm, the Risotto is made entirely in the microwave, which I've never done before, so dorm-dwellers - this is your recipe!


Chicken Marengo

Prep time: 15 min

Cook time: 45 min

Serves: 6 (plus leftovers for next recipe)

Ingredients
  • 1 3.5lb chicken, skinned and cut into 8 pieces
  • 1/2 tsp salt
  • 2 tsp olive oil
  • 1 10oz packaged sliced mushrooms
  • 1 onion, thinly sliced
  • 3 garlic cloves, minced (I always use double the garlic they call for, just FYI)
  • 1 14.5oz can diced tomatoes
  • 3/4 cup dry red wine
  • 1/2 cup low sodium chicken broth
  • 8 green olives, pitted and halved

Instructions

Sprinkle the chicken with the salt. Heat the oil in a large skillet*** over medium/high heat. Add the chicken and cook, turning occasionally, until browned (6-8 minutes). Add the mushrooms, onion and garlic. Reduce the heat and cook, stirring occasionally until the vegetables are softened (5 minutes). Stir in the remaining ingredients and bring to a boil. Reduce the heat and cover. Simmer until the chicken is cooked through (about 25-35 minutes)

Transfer 1 of the chicken breasts and 1 of the thighs to a container and let cool. Cover and refrigerate for up to 3 days for later use in Chicken Asparagus Risotto (below). Serve the remaining 6 pieces of chicken with the sauce.

1 serving = 1 piece chicken + 1/2 cup sauce = 5 points

[241 cal, 10g fat, 2g fiber, 30g protein]

***if I could do this all over, I would have made it in a crock pot. I don't know what kind of large skillet they're talking about, because I used my largest one (which is pretty huge) and it was crowded and piling. Take this into consideration.

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Chicken Asparagus Risotto

Prep time: 10 min

Cook time: 25 min

Serves: 4

Ingredients

  • 1/2 cup chopped onion
  • 2 tsp olive oil
  • 1 32oz carton low-sodium chicken broth
  • 1 cup Arborio rice
  • 1/4 cup dry vermouth
  • 1/2 tsp salt
  • 1/4 tsp black pepper
  • 1 reserved chicken breast and thigh from Chicken Marengo
  • 1 lb fresh asparagus, trimmed and cut into 1" pieces
  • 2 tbsp grated Parmesan cheese

Instructions

Mix the onion and oil in a medium microwavable bowl; cover with plastic wrap. Microwave on high until the onion is softened (2 min). Stir in the broth, rice, vermouth, salt and pepper. Cover with plastic wrap; prick a few holes in the plastic and microwave on high for 15 minutes - stirring once halfway through cook time. Uncover and microwave on high until rice is tender and liquid is almost absorbed (5-6 min).

Meanwhile, remove the chicken from the bone and chop.

Stir the chicken and asparagus into the rice mixture, cover with plastic wrap and prick a few holes in the plastic. Microwave on high until the chicken is heated through and the asparagus are tender (2-3 min). Stir in the cheese.

1 serving = 1.5 cups = 6 points

[306 cal, 5g fat, 2g fiber, 17g protein]

1 comment:

antgirl said...

Mmmmm. Thanks for sharing.

Next time I poach chicken, I think I'll set some aside to try the risotto. Mmmm.