April 24, 2022
Easy, nutritious, low calorie chicken dish. Great with mashers, rice, couscous or udon noodles
Serve with Steamed Spinach or Green Beans and/or a delicious Asian Salad
Make an Asian Salad with Butter Lettuce, Sliced Avocado and Asian Style Vinaigrette
(combine sesame oil, rice wine vinegar, a little sugar, your choice of ginger, garlic, cilantro and/or hot pepper sauce) see below
CHICKEN OCEANA (from a very old Cosmo Diet and Excercise guide!)
4 servings/260 calories per serving
Stir together 1/3 c flour, 1/2 t salt, 1/4 t celery calt, 1/4 t garlic salt, 1/4 t nutmeg
Dip boneless chicken breasts (2 whole, split, skinned, boned) into flour mixture coating completely
Saute chicken pieces in 2 T salad oil over medium heat til lightly browned and fork tender (5-7 minutes/side)
Pour 2T soy sauce, an 8 and 1/2 oz can pineapple slices & syrup over chicken
(I use the pineapple packed in its own juices)
Stir gently to loosen any particles from bottom of skillet
Cover simmer 10 minutes or til gravy has thickened slightly
Top chicken with pineapple slices then gravy.
Delicious with mashed potatoes and green beans or asian salad
ASIAN SALAD
slice cucumbers and avocados and place on bed of hydroponic or other light green bed lettuce
make dressing from:
peanut or sesame oil
rice wine vinegar
soy sauce
finely chop or grate:
garlic, fresh grated ginger or minced crystallize ginger, chile powder, finely chopped mint, cilantro, scallions
whisk all together in a jar or bowl; adjust to taste
drizzle over cukes, avocadoes and lettuce
LEFTOVER PINEAPPLE
mix dark rum, brown sugar, ginger and melted butter.
Pour over the pineapple, wrap in foil and grill for 3-4 minutes a side.
A fun dessert
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