Gloria Ferris

one woman’s view from a place by the zoo in the city

Archive for the ‘healthy eating’ tag

New Recipe For Healthy Eating

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One of the challenges for someone who needs to watch each bite that enters her mouth is to find recipes that are low fat,low in sodium AND controls the amount of Vitamin K she eats.  Basically, dining has become eating, and eating has become BORING.  Just recently I have been able to cook some again myself which is a great relief to Tim.  He has become rather tired of his “Martha” role.

Tonight I decided to try something different.  I went to the refrigerator to see what we had.  I found skinless chicken breasts, a tomato, green pepper, onions, mushrooms.  I then walked over to the computer and punched in the ingredients plus recipe.  It came back with a recipe for a saute recipe .  I am not competent with “top of the stove”  cooking yet, but my chopping skills are actually better than they were before my strokes.  So, I improvised.

I am sure this still could be “top of the stove, but my baked version at 400 degrees 45 minutes was quite tasty-stir once. I added a few herbs to the basic recipe to make it a bit spicier.  I am sure that you too could use some of your favorite herb combinations as well.

4 skinless Chicken breasts, one large tomato reserve two slices, one large green pepper, one medium onion, one pound mushrooms

Chop all ingredients into large bowl.  Drizzle three T Light Olive oil over top.  Add 1 tsp. sea salt, 1 tsp. pepper,1 tsp. oregano, 1 tsp. minced garlic, 1/2 tsp. red pepper flakes, Six tsp. basil dried or 2 sprigs fresh basil.  Toss together mixing well.

Spray 9×13 casserole with Olive oil lightly. Place in oven.  Prepare your favorite rice.

Cook’s note:  You could use 1/3 cu. chicken broth reduced fat or low sodium or both for liquid but it is not necessary.  Veggies without are more grilled like.   Fresh garlic would be a plus for someone who can eat fresh garlic.  That is not me.

  Remember the two reserved tomato slices.  Chop and add as garnish before serving.

I am actually looking forward to leftovers tomorrow.

Written by Gloria Ferris

June 7th, 2009 at 8:07 pm