Dtoney 6 December 2009 Health & Fitness, Lifestyle No Comment

In my quest to live a healthier lifestyle I have come across several quick and delicious healthy meal options to be enjoyed by the entire family. Try them out and let me know if your friends and family miss the fat.

This is my favorite, the chicken is spicy and delicious and I like it hot. Instead of mac and cheese the corn, tomatoes are just as filling

Louisiana Chicken and Vegetables

Serves 4; 3 ounces chicken and 1/2 cup vegetables per serving

Take a colorful break from rice, potatoes, and pasta—use corn instead. It is a whole grain and provides texture, fiber, and great taste, too!

Ingredients
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
2 teaspoons salt-free Cajun or Creole seasoning blend
1/2 teaspoon salt, divided use
1 tablespoon canola or corn oil, divided use
1 1/2 cups frozen whole-kernel corn, thawed and patted dry

1/2 cup chopped red bell pepper

1/2 cup chopped green bell pepper

1/2 cup French style green beans

1/2 cup chopped onion (red preferred)
1/4 cup water
1/4 teaspoon black pepper (coarsely ground preferred)
red pepper to taste (I like it HOT!)

Directions
Sprinkle the chicken on both sides with the seasoning blend, and 1/4 teaspoon salt.

In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 3 to 5 minutes on each side, or until no longer pink in the center. Transfer to a serving platter and cover to keep warm.

Add the remaining 2 teaspoons oil to the skillet, swirling to coat the bottom. Cook the corn, bell pepper, carrot, and onion, and green beans until sautéed, or until beginning to brown on the edges, stirring frequently. Remove from the heat.

Stir in the water, black pepper, and remaining 1/4 teaspoon salt. Spoon around the chicken.

Cook’s Tip: If salt-free Cajun or Creole seasoning blend is hard to find, you can make your own in a jiffy. Just combine the following in a small bowl: 1 1/2 teaspoons each chili powder, ground cumin, garlic powder, onion powder, paprika, and black pepper. For a hotter mixture, stir in up to 3/8 teaspoon cayenne. Use 2 teaspoons of the blend for this recipe and store the rest in an airtight jar to season a wide variety of food, such as baked fries (white or sweet potatoes), other vegetables, or seafood, including catfish and shrimp. You may want to turn on your exhaust fan when using this and other blackening seasonings over medium-high or high heat.