Chicken and Vegetables
Chicken thighs can be just as good for you as chicken breasts! The calories and cholesterol in chicken thighs weigh in at 232 calories and 105 milligrams cholesterol per serving. There is not much difference in the breast meat. See: Nutritious Chicken Thighs
Ingredients:
1-1/2 tablespoons butter
1 teaspoon garlic powder
1/2 cup red onions, chopped
1 pound plus 4 ounces chicken thighs, skinless
10-ounce package cut green beans, frozen
1/4 teaspoon pepper
Directions:
- Remove skin and bone; cut thighs into bite-sized pieces.
- Place cornflakes in plastic bag and crush by using a rolling pin.
- Melt margarine in heavy skillet. Add garlic and onions; stir until blended. Cook over medium heat, until tender, about 5 minutes. Remove from skillet.
- Place chicken in the skillet. Cook over medium heat, until chicken is thoroughly done and no longer pink in color, about 12 minutes. Remove chicken from skillet; keep warm.
- Place frozen green beans, pepper, and cooked onions in same skillet. Cover and cook over medium-low heat until beans are tender, about 5 minutes.
- Add chicken to vegetable mixture. Continue cooking, stirring occasionally, until heated through, about 3 minutes.
Preparation time: 6 minutes
Cooking time: 25 minutes
Note: To remove bone from chicken thighs:
- Place chicken on cutting board. Remove skin from thighs.
- Turn chicken thighs over.
- Cut around bone and remove it.
Recipe makes 4 Servings, about 1 cup each.
Per serving:
- Calories 190
- Total fat 11 grams
- Saturated fat 3 grams
- Cholesterol 57 milligrams
- Sodium 109 milligrams