Tuesday, June 28, 2011

Quick Nutrition on Hot Days

Microwaved Pepper Chicken Breast

Here's a quick, nutritious meal you can make on a hot day without heating up the whole house. It's packed with easy to digest protein, antioxidants, vitamin C, calcium, slow carbs, smells wonderful cooking, and tastes great. Don't be surprised if you find yourself doing a "re-do" as you may start craving a 2nd helping.

The grapefruit juice tastes great, adds acid to help digest minerals, adds vitamin C, and starts the digestion of the meat for you, so it hits hungry legs FAST!

  • Half a red onion, diced
  • One fresh red or yellow bell pepper (or frozen mix is great)
  • One chicken breast marinaded in Ruby Red Grapefruit juice for 1-10 days
  • 2 tablespoons of Ruby Red grapefruit juice
  • 1/3 rd cup of Craisins (cranberry 'raisins') or organic dried cranberries
  • Olive or Canola oil (critical for generating heat in microwave)
  • Salt

Pour 1 tablespoon oil in bottom of Pyrex dish. Lay chicken breast smooth side down in the bottom of the dish. Add 2-3 tablespoons of fresh Ruby Red Grapefruit juice. Smother with mixed onions, bell peppers, and Craisins.  Sprinkle with salt. (If the rough side is down the chicken breast will trap steam and explode your dinner all over the inside of the microwave. Don't ask....)

Microwave loosely covered dish 12-15 minutes. My baked potato setting works great on my microwave. Cook until reduced enough that the onions or peppers start to caramelize a little. Chicken breasts are usually 1/2 to 3/4 of a pound, so about 40-65 grams of protein. Great with milk, and dark chocolate for dessert.

If you hate chopping onions, there's a 'new' way that's safer and without tears. Cut the onion in half top to bottom. Using the root to hold the onion together, slice off the top and then cut down through the onion in a fan pattern without cutting all the way back to root.

Finally, slice the onion from the top down towards the root in 1/4 inch slices. The rings of the onion will create the phantom 3rd cut to create perfect diced onions. They also keep longer sliced this way, if you decide to pre-slice an onion or 2 and store in the fridge in some Tupperware.


Anonymous said...

Peppers are on my plate every other day. I'm hooked and hubby, too!

Grey Beard said...

I've been experimenting, and have found that adding a couple of tablespoons of Crazins (dried cranberries) makes the dish even tastier, and helps thicken the sauce that forms.

Are peppers a mood enhancer? I had a double portion of this the other night and felt really euphoric after.