Tippin' the Scales

Chez Pierre

2 Comments

chicken_breasts

Chicken Breasts

– Chez Pierre

Low Cal Recipe
Makes 6 servings

Shopping List:

  • 6 skinless, boneless chicken breast halves
  • 30 gram or 1/4 cup all-purpose flour
  • 3 gram or 1/2 teaspoon salt
  • 1 gram or 1 pinch ground black pepper
  • 45 gram or 3 tablespoons butter
  • 1 (14.5 ounce) can stewed tomatoes, with liquid
  • 120 ml or 1/2 cup water
  • 25 gram or 2 tablespoons brown sugar
  • 30 ml or 2 tablespoons distilled white vinegar
  • 30 ml or 2 tablespoons Worcestershire sauce
  • 6 gram or 1 teaspoon salt
  • 5 gram or 2 teaspoons chili powder
  • 4 gram or 1 teaspoon mustard powder
  • 1 gram or 1/2 teaspoon celery seed
  • 1 clove garlic, minced
  • 0.6 ml or 1/8 teaspoon hot pepper sauce

TO MAKE:

  1. In a shallow dish or bowl, combine flour, 1/2 teaspoon salt and ground black pepper.
  2. Coat chicken breasts with flour mixture.
  3. Melt butter in a large skillet over medium heat, and brown chicken on all sides.
  4. Remove from skillet, and drain on paper towels.
  5. In the same skillet, combine the tomatoes, water, brown sugar, vinegar and Worcestershire sauce.
  6. Season with salt, chili powder, mustard, celery seed, garlic and hot pepper sauce.
  7. Bring to a boil; reduce heat, and return chicken to skillet.
  8. Cover, and simmer until chicken is tender, no longer pink and juices run clear.

Serve with brown rice, whole wheat spaghetti or slices of whole wheat bread.

ENJOY !

Amount Per Serving
Calories: 247
Total Fat: 7.8g
Cholesterol: 84mg
Sodium: 916mg
Total Carbs: 14.8g
Dietary Fiber: 1.3g
Protein: 28.8g

Author: Peter

I'm a man from Amsterdam, the Netherlands.

2 thoughts on “Chez Pierre

  1. Why would you need to cook this so long? Brown the chicken, plus 35-40 minutes? Nah.

    Peter says: Josh, you’re right! I checked the recipe again and under the stain it was 35-40 minutes total cooking time including preparation of the sauce. I’ve changed that in the recipe.

    P.S. I used my $1/ounce extra-virgin olive oil in a salad dressing last night; it was worth the money, but not for ordinary use in the Great Recession. Everyday snob appeal is out these days – and is doubtful even in good times, the culinary version of conspicuous consumption.

  2. This was wonderful – you know I printed out the recipe and made it, don’t you – but I substituted brown rice for the pasta since I was out.

    Tender and juicy and just right for a single guy like me. I froze the other portions and had it again the other night. Still fine eating.

    Thanks again.

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