Healthy Recipes

Chicken With Leeks and Peas
dashed separator
Servings: 2
Ingredients and Preparation
Ingredients Measures
Olive oil 2 teaspoons
Boneless, skinless chicken breast ½ pound
Leek, thinly sliced (submerge slices in bowl of cold water; grit will sink to bottom) 1
Dry white wine (or substitute chicken broth) ¼ cup
Frozen green peas 5 ounces
Juice of ½ lemon
Salt ¼ teaspoon
Freshly ground pepper to taste


Directions
  1. Heat oil in large skillet over medium-high heat. Add chicken breasts and sauté 4-5 minutes, until golden on all sides.
  2. Stir in leeks and cook 3-4 minutes, until tender. Add wine to pan, scraping brown bits off the bottom. Stir in peas and cook until they are heated through, about 2-3 minutes.
  3. Drizzle with lemon juice and serve over rice as suggested below.

Exchanges
3 very lean meats; 2.5 vegetables; 2 fats

Side Suggestions: Lemony Jasmine Rice
Stir 2 tablespoons parsley and zest of ½ lemon into 1 cup cooked jasmine rice. Serve chicken mixture over rice. Nutrition Info (for ½ of recipe): 123 calories; 27 g carbohydrate; 2 g protein; 0 g fat (0 g sat); 0.5 g fiber; 2 mg sodium. Exchanges: 1.5 starches


Nutrition Facts
Serving Size ½ recipe
Calories 247
Total Fat 6 g
Saturated Fat 1 g
Sodium 418 mg
Total Carbohydrate 12 g
Dietary Fiber 2.5 g
Protein 30 g
dashed separator
healthy living calculator
Current Research From Top Journals


Exercise During Pregnancy May Decrease the Risk of Cesarean Birth
December 2014

Exercise during pregnancy has been associated with many benefits for mom and baby. This review supports the trend and finds that even one day of purposeful activity per week may reduce the need for cesarean birth.

dot separator
previous editions

Maternal Caffeine Intake May Be Associated with Low Birth Weight
November 2014

Prevent Eczema in Kids with a Daily Dose of Moisturizer
November 2014

Broccoli Sprout Compound Associated with Reduction in Autism Symptoms
October 2014

dashed separator

Advertisement

Our Free Newsletter
click here to see all of our uplifting newsletters »

 

Advertisement

Advertisement

DiggDeliciousNewsvineRedditStumbleTechnoratiFacebook