Monday, November 24, 2008

A Favourite Oven Meal

Today, I'd like to share a favourite oven meal that I've been making for years! I serve it with a small tossed salad or a steamed green veggie such as broccoli or green beans. The green salad/veggie adds nice colour to the plate. I start the oven veggies, then prepare the chicken.


4 medium russet potatoes, scrubbed and cut into about 1/2 inch cubes
1/2 cup chopped onion
1/4 cup chopped red pepper
1 teaspoon chopped garlic (bottled type)
1 teaspoon lemon pepper seasoning
1-2 Tablespoons EVOO (Extra Virgin Olive Oil)

Generously spray an 8"X8" baking dish with non-stick cooking spray. Combine all the ingredients in the pan - making sure all veggies are well coated with the EVOO. Bake in 400F oven for about 1 to 1 1/4 hour, stirring every 15 minutes or so. If the veggies are starting to stick to the sides/bottom of the pan near the end, gently scrape them up and sprinkle a little lemon juice or water (about a teaspoon or so) over the veggies - stir to coat and return to oven until they are tender. Serves 4.


Once the potatoes are in the oven you can start preparing this one:

This recipe is my spin on the "Dillicious Lemon Chicken" An easy, flavorful low-fat, low carbohydrate dish from The Looney Spoons Low Fat Cookbook. I hate dill but love garlic so I just switched out the ingredients and added basil and lemon juice. I also added more sour cream as the sauce is fantastic served on top of the oven roasted potatoes!


1 1/2 cup of low-fat or fat -free sour cream
1 Tablespoon minced fresh basil (or 1 teaspoon dried)
2 teaspoons minced garlic (bottled type) or 1 teaspoon powder
1Tablespoon lemon juice
1 teaspoon lemon pepper
1 teaspoon lemon zest
4 boneless, skinless chicken breasts (about 100g/3 1/2oz each)

Combine all, but the chicken breasts in a small bowl. Spray a medium casserole dish (8"X8" should be about right) with nonstick cooking spray. Spread 1/3 of the lemon garlic sauce over the bottom of pan. Arrange chicken breasts on top of sauce in a single layer. Pour remaining sauce over chicken. Spread evenly. Allow to marinate for about 20 minutes, then preheat oven to 400F. Bake uncovered for 30-35 minutes, until chicken is tender and no longer pink. Yield: 4 servings.



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