Balsamic Chicken

Chicken with Balsamic Vinegar and Vegetables

Chicken on sale and you are tired of the same old recipes??? There is nothing like chicken for low-fat, low calorie meals. This recipe- thanks to Joy Bauer is also filled with what is good for you. This is only about 250 calories and packed with flavor! This is pretty pungent so plan to serve it with something pretty simple. I was stuck at home without a car and substituted green peppers for the red ones. I think the balsamic vinegar overwhelms either so you would not know the difference. I even had to substitute part of the balsamic vinegar with some pomegranate infused balsamic vinegar- it still worked. It might have even been better.

INGREDIENTS:
1 large onion, yellow, thinly sliced
1 large pepper red, bell, sliced
4 garlic, cloves, minced (may substitute 1 teaspoon garlic powder)
4 chicken, breast, boneless, skinless, medium-thin (may substitute 8 chicken tenders)
1/2 cup vinegar, balsamic
1 can tomatoes, diced, (15-ounce) with liquids, preferably no salt added

DIRECTIONS:

1. Liberally coat a large sauté pan with oil spray, and preheat it over medium-high heat.
2. Add the onion, bell pepper, and garlic (or sprinkle in the garlic powder if using). Sauté for 3 to 5 minutes, until the onions and peppers begin to soften. Add additional oil spray or a tablespoon of water if the vegetables start to stick to the bottom of the skillet.
3. Add the chicken to the pan and sauté for about 4 minutes on each side or until lightly browned.
4. Add the balsamic vinegar and canned tomatoes. Reduce the heat to medium-low, cover, and cook for about 20 minutes, stirring occasionally. Season with optional salt, pepper, and red pepper flakes to taste.

Good for:
Heart Health
Eye Health
Arthritis
Celiac Disease
Type 2 Diabetes
Mood
Hair
Skin
Cancer Prevention

Best for a healthy heart dish from Dr. Oz!

This one pan meal has the three best ingredients for a healthy heart- salmon, lima beans and tomatoes. Who doesn't love those?

Ingredients:

Makes 2 servings

2 tbsp olive oil

1/2 tsp red pepper flakes

4 cloves garlic, finely chopped

3 cups diced tomatoes (about 4 medium plum tomatoes)

3/4 cup low-sodium vegetable juice

2 cups frozen lima beans (1 frozen packet)

1 (10 oz) skinless salmon fillet, cut into 1 1/2 - 2 inch pieces

Salt and pepper to taste

1/4 cup chopped fresh dill

1/2 lemon

Directions:

In a medium-large saucepan, warm the olive oil and briefly cook the pepper flakes and garlic until fragrant (about 30 seconds).

Stir in the tomatoes and cook for about 3 minutes.

Add the vegetable juice and lima beans and simmer, stirring occasionally for 7 to 8 minutes.

Place the salmon pieces over the veggie mix, salt and pepper lightly, cover the pan and let it all steam on a low heat for 5 to 6 minutes – depending on how well done you like your salmon.

Take the pan off the heat, stir in the dill, drizzle with a little lemon and serve.

Recipe created especially for The Dr. Oz Show by food stylist, Ulli Stachl.

Pretty Pork Chops!

This is one of my favorites because it makes great presentation andonly takes one pan! It is super easy to increase or decrease therecipe as needed. It freezes well too, so you can make enough for twomeals at one time. : )

Pretty Pork Chops!

• 4 Thick cut pork chops
• Canola oil or Pam
• 1-2 Green peppers
• 1 cup of instant rice
• 1 can of stewed tomatoes, chopped

In a large frying pan add oil or Pam and brown the pork chops on both sides. If needed chop up the stewed tomatoes a little. Cut the green pepper to form rings at least 1/2 inch thick. Once pork chops are browned, top each with a green pepper ring. Carefully fill each ring with about 1/4 cup of rice. Pour tomatoes gently over the rice, it is OK for excess liquid to seep into the pan. Add any remaining tomatoes to the pan. Turn down very low, cover and cook for 30 minutes. Rice should be tender and pork chops completely cooked! Season to your own preference with salt and pepper or fresh herbs. Transfer each to individual serving plates or a pretty platter! Enjoy!

Serves 4