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Menu Plan for Fall I: Week 5, Day 6

Chicken with Mushrooms, Broccoli and Peppers
over Brown Rice

Cooking time:  25 minutes for menu          Cooking schedule: see below for instructions

        Another dish that closely resembles a stir-fry and a great way to use up the leftover bits in the fridge.  Remember that the broccoli stems are as good as the florets; some people prefer them.  Lightly peel them and cut them crosswise, 1/2" (1.25cm) thick.

Chicken with Mushrooms, Broccoli and Peppers

Total time: 25 minutes
    Tarragon and capers are the main flavor components of this chicken dish. They give a Mediterranean taste to the peppers and broccoli.  It all cooks quickly, leaving the vegetables crisp-tender.

 Ingredients:

• 2 chicken breasts, boneless, skinless
• 4oz (120gr) mushrooms
• 1 onion
• 1/2 green pepper
• 1/2 head broccoli
• 2 cloves garlic
• 2 tbs capers
• 3/4 cup (6oz, 120ml) white wine
• 1 tsp dried tarragon
• 1 tsp dried thyme
• 1 tbs tomato paste
• 1 tbs olive oil
• 1 tbs cornstarch (corn flour, maizena) dissolved in 2 tbs water

 Instructions:

• Roughly chop onion.
• Slice the green pepper into strips 1/4" (.6cm) wide.
• Cut broccoli into florets and peel and slice the stem. 
• Mince garlic.
• Trim and thickly slice mushrooms.
• Cut chicken into large bite-size pieces.
• Dissolve cornstarch in water.
• Heat oil in nonstick skillet.  Add onion and sauté 5 minutes.
• Add garlic, broccoli, mushrooms and pepper and sauté another 5 minutes.
• Add chicken and sauté until it's cooked on all sides.
• Add capers, herbs, wine, stock and tomato paste.
• Cover, reduce heat and cook another 10 minutes, until the chicken is cooked through and broccoli is just tender
• Uncover, increase heat.
• Stir in cornstarch to thicken. 
• Serve over rice or with buttered potatoes.

Brown Rice

Total time: 20 minutes   or whatever your package says  
     I use 'Uncle Ben's' which is all I can get and it is quick cooking.  It looks like brown Basmati and cooks in 20 minutes. 

 Ingredients:

• 1/2 cup (3.3oz, 95gr) quick-cooking brown rice
• 1 cup (8oz, 240ml) chicken stock   or whatever your rice calls for.

 Instructions:

• Cook rice according to package instructions.
• Fluff and serve.

 

Cooking Schedule: 25 minutes Assemble all ingredients and utensils Utensils: measuring cups, spoons, knives, large skillet with lid, small saucepan with lid Chop onion, mince garlic Slice pepper Trim, cut broccoli Sauté onion Cook rice Cut chicken breasts

Trim, slice mushrooms Add peppers, garlic, mushrooms, broccoli, sauté Add chicken, sauté Add capers, herbs, wine, stock, tomato paste Cover, simmer Dissolve cornstarch in water   Pause while it all cooks Uncover chicken, increase heat Add cornstarch and thicken sauce Fluff rice and serve

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By Katie Zeller

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