Good cooking

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Curry Chicken

Prep time: 45 minutes
Ingredients:
2 4 oz. boneless, skinless chicken breasts
4 oz. plain or vanilla soy yogurt 1 1/2 tsp. cilantro
1 1/2 tsp. curry powder

Directions:
1. Preheat oven to 375 degrees Fahrenheit (191 degrees Celsius).
2. Combine yogurt, cilantro, and curry powder in a shallow bowl.
3. Add chicken to yogurt sauce and coat evenly.
4. Place chicken in a greased casserole dish.
5. Spoon remainder of yogurt sauce on top of the chicken.
6. Bake chicken for 35 minutes or until it's no longer pink in the middle.

Serves: 2
Serving size: 1 chicken breast

Nutritional analysis (per serving):
212 calories
32 g protein
5 g fat
1 g sat. fat
9 g carbohydrate
0 g fiber
84 mg cholesterol
81 mg sodium
42 mg calcium
1.9 mg iron



these facts may vary

[LLLLern]

Mexican Chicken and Rice

Prep time: 40 minutes
Ingredients:
2 6 oz. chicken breasts without skin
2 oz. Jalapeno Jack soy cheese
1/4 c. bread crumbs
8 oz. canned tomato sauce
1 1/2 tsp. cumin
1 1/2 tsp. chili powder
1 tsp. cilantro
2 garlic cloves, minced
1/4 c. onion, minced
2/3 c. rice, cooked

Directions:

Trim all fat from chicken breast.
Place chicken breast in glass casserole dish.
Sprinkle breadcrumbs over the top of the chicken.
Cook chicken at 375 degrees Fahrenheit (190 degrees Celsius) for 30 minutes or until chicken is no longer pink in the middle.
In a small saucepan, combine tomato sauce, cumin, chili powder, cilantro, minced garlic, and onion. Simmer over low heat until chicken is ready to be served (approximately 30 minutes).
Remove casserole dish from oven and put 1 oz. Jalapeno Jack soy cheese on each piece of chicken. Cook at 375 degrees Fahrenheit (190 degrees Celsius) for approximately 3 to 5 minutes or until cheese has melted.
Serve chicken and rice with tomato sauce drizzled over the top.

Serves: 2

Serving size: 1 chicken breast, 1/3 cup of rice, and 1/2 cup of sauce


Nutritional analysis (per serving):
399 calories
8 g fat
1 g saturated fat
40 g protein
39 g carbohydrate
1 g fiber
78 mg cholesterol
1240 mg sodium
370 mg calcium
3.9 mg iron


these facts may vary

[LLLLern]

Tomato and cheese omelet

Prep time: 10 minutes

Ingredients:

nonstick cooking spray

• 2 eggs
• 2 tbsp. skim milk
• 1 tbsp. onion, chopped
• 2 tbsp. red tomato, diced
• 1 tbsp. cheddar cheese

Utensils:

stove (You'll need help from your adult assistant.)

• skillet
• bowl
• whisk or fork
• spatula

Directions:

1. Spray a skillet with nonstick cooking spray.
2. Heat the skillet on low heat.
3. Whisk eggs and milk until they start to foam, approximately 3 minutes.
4. Pour the beaten eggs into the pan and cover the pan.
5. Cook over medium-low heat for about 4 minutes, until bottom is golden brown and top is set.
6. Sprinkle cheese, onions, and tomato over the top.
7. Fold omelet in half with a spatula.
8. Cook for about 1 more minute.
9. Remove from skillet and serve.

Serves: 1

Serving size: 1 omelet

Nutritional analysis (per serving):

• 195 calories
• 16 g protein
• 12 g fat
• 5 g sat. fat
• 4 g carbohydrate
• 0 g fiber
• 433 mg cholesterol
• 187 mg sodium
• 140 mg calcium
• 1.6 mg iron

thes facts may vary

[LLLLern]

Chicken with beans and rice

Prep time: 20 minutes

Ingredients:

• 16 oz. boneless, skinless chicken breast, cooked and in bite size pieces
• 2 garlic cloves, minced
• 3/4 c. salsa
• 15 oz. can black beans, drained
• 1/2 c. red pepper, chopped
• 1/2 tsp. cumin
• 1/4 c. onion, minced
• 2 tbsp. canned hot chili peppers, minced
• 2 c. cooked instant rice

Directions:
1. Mix together all ingredients, except rice, in a skillet.
2. Simmer on top of stove for 10 minutes.
3. Serve over rice.

Serves: 4

Serving size: 4 ounces of chicken and 1 1/3 cups of the beans and rice mixture

Nutritional analysis (per serving):

• 380 calories
• 5 g fat
• 1 g sat fat
• 40 g protein
• 42 g carbohydrate
• 7 g fiber
• 84 mg cholesterol
• 838 mg sodium
• 103 mg calcium
• 3.7 mg iron

these fact may vary