Easy, quick and light…

I wasn’t sure what I was going to make for dinner tonight until about 3:30 when it hit me that dinner isn’t too far off.  I had some chicken breasts in the freezer, plenty of pasta in the pantry and chicken broth that I always keep on hand.  With that, I decided to throw it all together and came up with this recipe.

Enjoy and happy cooking!

Chicken and Broccoli with Pasta

Serves 4

Prep time: 15 minutes

Cook Time: 20 minutes

Ingredients:

1 pound skinless/boneless chicken breasts – cut into 1-inch pieces

2 cup broccoli flowerets

2 cloves garlic – minced

¼ cup white wine

1 cup fat free chicken broth – separated

1 teaspoon marjoram

1 teaspoon basil

1/8 teaspoon red pepper flakes

½ teaspoon chervil

1/3 cup fat free half and half

2/3 cup skim milk

1 tablespoon flour

¼ cup parmesan cheese

½ box penne pasta

Directions:

1. Cook penne as per the package directions.
2. While pasta is cooking, heat a large skillet on medium high heat, spray with cooking spray and add chicken.  Sauté chicken pieces until browned.
3. Add broccoli flowerets and sauté for 2 minutes.  Add garlic and sauté for 1 minute.
4. Add wine, ½ cup of chicken broth, marjoram, basil, red pepper flakes and chervil.  Cook until liquid is reduced by half.
5. Remove chicken mixture from the skillet and place into a bowl, cover to keep warm.
6. To cook the sauce: in a small bowl combine half and half, skim milk, ½ cup chicken broth and flour and whisk until combined.  Add to skillet and heat on medium heat, stirring constantly, until thickened and bubbly. 
7. Drain penne and add to skillet with sauce.  Stir in parmesan cheese then add chicken mixture and fold into sauce and penne.
8. Spoon into serving platter and serve.

I just couldn’t resist…

I had to buy a cookbook from Tennessee and found one with some really amazing recipes.  Tonight’s dinner is inspired from a recipe in the cookbook, but of course, has been modified to be “Delicious & Light”.

I have an important note on this recipe.  When you ignite the whiskey in the pan, keep the kids away!  I cannot stress enough how dangerous this step can be.  I was in the process of lighting a long fireplace match and was going to slowly bring it close to the whiskey to ignite but  as soon as I flicked the lighter (too close to the skillet) the whiskey ignited (more like exploded).  It would be better to use a long BBQ lighter instead and I plan on investing in one right away. 

The great thing is that the dish came out delicious and I did not get injured or lose my eyebrows so overall, dinner was a big success.

Enjoy and careful igniting…

Turkey Breast with Whiskey Sauce

Prep time: 5 minutes

Cook time: 45 minutes

Serves 6

Ingredients:

2 pounds skinless turkey breast roast

Salt and pepper

½ cup whiskey

3 shallots – chopped

2 tablespoons light brown sugar

¼ teaspoon thyme

1 teaspoon parsley

¼ cup water

¼ cup fat free half and half

¾ cup skim milk

1 tablespoon flour

Directions:

1. Heat large skillet on high heat and spray with cooking spray.  Season turkey breast with salt and pepper and add to skillet.  Brown on both sides.
2. Add whiskey and carefully ignite, shaking skillet until the flames go out.
3. Lower heat to medium, add brown sugar and shallots and cook for about 2 minutes until softened.
4. Lower heat to medium low and add thyme, parsley and water.  Cover and simmer for about 30 minutes, turning occasionally.
5. Transfer turkey to a platter and cover to keep warm.
6. In a small bowl, combine half and half, milk and flour and add to skillet.  Cook until thick and bubbly, stirring constantly.
7. Slice turkey breast and pour sauce on top and serve.

Estimated Values:

Calories = 310                                              Fat = 1.5 grams