Holly & Heather’s Helpful Hint: Twin Takes on Chicken
For the month of October we thought it would be fun to write a series of blogs we are calling “Twin Takes”. They will be posts dedicated to cooking different recipes using similar ingredients. While we are not professional chefs, we make meals for our families regularly and have been doing so for the last couple of decades. You may not always see quantities (for example, we cook for 3-4 while you may want to make the recipe for one or two), but you’ll get the idea. We will decide on an ingredient or two for the week that we will both use and, without discussing our concoctions with each other, we will each post pictures of and recipes for our creations. Wonder if we’ll ever cook the exact same meal without knowing it? You’ll find out here!
This week’s ingredients: Boneless chicken breast and a green vegetable!
Holly’s recipe – Lemon Chicken Breast with Green Beans
Ingredients: Boneless, skinless chicken breasts, canola oil, flour, salt and pepper, fat free-sodium free chicken broth, white cooking wine, garlic powder, corn starch, one lemon, fresh or frozen green beans.
Heat about 3 tbsp. of oil in a large pan on top of the stove. Dust the chicken with flour, sprinkle a little salt and pepper then brown both sides in the pan. Remove from pan. Add about 1 and a half cups of chicken broth, a splash of white wine, a dash of garlic powder and the juice and zest of one lemon to pan. Whisk in about a teaspoon of corn starch. Then add chicken back to pan, cover and simmer for about 15 minutes. Add green beans to the pan, cover and cook for five more minutes.
Heather’s recipe: Chicken and Broccoli
Ingredients: 1 1/2 lbs of boneless chicken breast, 1 head of broccoli, 1/8 cup low sodium soy sauce, 1/4 cup teriyaki sauce, 2 Tbsp honey. Optional: brown rice or quinoa
This is a nice 5-6 ingredient dish with a satiating protein and veggie that you can prep ahead of time and put together very quickly. I like to cook as healthy as possible and this “stir fry” has no oil in it! I also had the butcher trim the fat off the chicken and I actually used shoyu sauce instead of soy (same great flavor!). Bring a pot of water to boil and put in chicken. Boil for 15 to 20 minutes depending on the thickness of the breasts. Use a slotted spoon to remove the chicken when done and place on a cutting board to cool slightly. Carefully cut up chicken into bite size pieces (there should be no pink inside). Sprinkle with a little salt and pepper while it is still very warm. Cut broccoli into bite size pieces and put it into a large pan on the stove. Turn heat to medium high and add half the soy sauce and half the teriyaki sauce. Toss while cooking until broccoli turns a nice, bright green. Add the boiled chicken to the pan. Drizzle with a little honey. Stir and add the rest of the soy sauce and teriyaki sauce. Continue stirring and add a little more honey. Stir to finish. You can eat it just as it is but the sauce will be thin. I like to turn off the heat and add cooked brown (or white) rice or cooked quinoa to the pan (that’s what is in the pic above) and stir it all together. The grain absorbs the liquid and makes a very satisfying, tasty dish when eaten all together!