| Melt in Your Mouth Chicken
Once again, I received this from The New U Clinic where I go for my monthy appointments.
It says:
Yes, chicken thighs are higher in fat than chicken breasts, but they are also higher in iron and zinc, and their texture can be perfect for those having difficulty tolerating drier white meat.
Once you master this method of simmering chicken, experiment by using different sauces and complimentary ingredients.
8 boneless skinless chicken thighs (1 1/2 -2 pounds)
vegetable cooking spray
1 cup chicken broth
Cut each thigh into four pieces. Brown pieces in non stick skillet that has been lightly coated with vegetable cooking spray. Add broth, cover and simmer until the chicken is very tender, about 25-30 minutes. Stir in 3/4 cup of one of the sauces listed below and a complimentary ingredient, season with salt and pepper if needed, then simmer 2-4 minutes, until sauce is bubbling and slightly thickened.
SAUCES:
marinara sauce(low fat and low sugar version)
salsa
hot wing sauce
low fat caear salad dressing
low fat creamy garlic dressing
low fat sesame ginger dressing
COMPLIMENTARY INGREDIENTS:
mushrooms or baby spinach
15 oz. can rinsed black beans
chopped celery
sliced artichokes and a few black olives
sliced roasted red pepper
fresh snow peas
Serves 8 (small wt loss surgery portions of 1 thigh each)
82 cal
17 g protein
Leftovers freeze well.
__________________ Deanna~ Banded April 19th, 2007 
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