Katie Banks - Dash Diet Cookbook with Pictures for Beginners 2022: The Quick & Easy Dishes 1001 Day-Plan with Amazing Meals: Delicious Recipes to Reduce Blood Pressure

TABLE OF CONTENTS

CHICKEN

ROASTED CHICKEN WITH POTATOES

THAI CHICKEN PASTA

SKILLET CHICKEN WITH GOAT CHEESE

CHICKEN CHOP SUEY

CHICKEN VEGETABLE PACKETS

CHICKEN WITH CELERY ROOT PUREE

CHICKEN LETTUCE WRAPS

MEDITERRANEAN CHICKEN ORZO

EASY CHICKEN STEW

Roasted Chicken with Potatoes

INGREDIENTS

lb. red potatoes

1 medium red pepper, sweet

1 medium green pepper

1 small onion

Pinch of pepper

tbsp. divided olive oil

1 tbsp. Fresh thyme, minced

tsp. thyme, dried

Pinch of salt

tsp. fresh rosemary, minced

Pinch of rosemary, dried

2 skinless, boneless chicken thighs

PREPARATION

1. Prepare the oven and pre-heat to 450F.
2. In a roasting pan, put peppers, potatoes and onions, which are cut into 1-inch pieces.
3. Drizzle with olive oil, rosemary and thyme, mix well to coat evenly.
4. Put chicken on top of vegetables and apply oil on the chicken, then sprinkle with rosemary, thyme pepper and salt.
5. Place the roasting pan in the oven and cook until the internal temperature of the chicken reaches 165F and vegetables are also tender; it may take 45 to 50 minutes.
6. Remove from oven once cooked and serve hot.

Thai Chicken Pasta

INGREDIENTS

cup whole wheat spaghetti, uncooked

tsp. canola oil

2/3 cup julienned carrots

1/3 cup sugar snap peas, cut diagonally

2/3 cup shredded chicken, cooked

1/3 cup peanut sauce, Thai

1 small cucumber, seeded and sliced diagonally

PREPARATION

1. In a bowl, cook spaghetti according to the instructions on the pack and drain the water.
2. In a medium skillet, pour oil and heat to 375F. Add carrots and snap peas, fry for 7 to 8 minutes.
3. Then add peanut sauce, chicken and spaghetti, cook and toss to mix.
4. Transfer to a serving plate once ready; serve with cucumber on top.

Skillet Chicken with Goat Cheese

INGREDIENTS

lb. skinless, boneless chicken breasts, cubed into 1 inch pcs.

tsp. salt

Pinch of pepper

2 tsp. olive oil

1 cup asparagus, fresh and cut

1 minced garlic clove

3 chopped tomatoes

3 tbsp. milk, 2%

2 tbsp. crumbled goat cheese

Hot cooked pasta

PREPARATION

1. In a bowl, place chicken and sprinkle with pepper and salt.
2. Place a large skillet on heat and maintain the temperature at 375F. Place chicken on the skillet and saut for 5 to 6 minutes, then remove and keep warm.
3. Add asparagus to skillet and stir for 1 minute at the same temperature, add garlic and cook for 30 more seconds, then add milk, tomato and cheese, cook for 2 to 3 more minutes.
4. Add chicken to the skillet and toss well.
5. Remove once the dish is ready and serve with pasta.

Chicken Chop Suey

INGREDIENTS

1 1/3 tsp. olive oil

lb. skinless, boneless chicken breast, cubed to 1 inch pcs.

Pinch of tarragon, dried

Pinch of basil, dried

1 cup brown rice, hot cooked

Pinch of marjoram

Pinch of lemon zest, grated

cup carrots, chopped

1/3 cup pineapple titbits

1/3 cup chestnuts, drained and sliced

1/3 medium chopped tart apple

1/6 cup onion, chopped

1/3 cup water, cold and divided

1 tbsp. pineapple juice

1 tbsp. teriyaki sauce

2/3 tbsp. corn-starch

PREPARATION

1. Place a heavy skillet on heat and maintain the temperature at 375F; pour oil and heat it.
2. Add lemon zest, herbs and chicken, saut until colour turns brown.
3. Then add tarragon, basil, carrots, pineapple, titbits and chestnut.
4. Mix in water, teriyaki sauce, and pineapple juice, bring to boil.
5. Then reduce heat, cover the skillet and simmer for 12 to 15 minutes until chicken is cooked and carrots become tender.
6. In a bowl, mix water and corn-starch, add slowly to the chicken mixture. Bring to boil and keep stirring for 2 minutes until the mixture becomes thick.
7. Remove from heat and serve with rice.

Chicken Vegetable Packets

INGREDIENTS

2 skinless, boneless chicken breast, cut in half

lb. fresh mushrooms, sliced

cup baby carrots

cup pearl onion

cup red pepper, julienned sweet

Pinch of pepper

Pinch of salt

Lemon wedges for garnish

1 tsp. thyme, fresh and minced

PREPARATION

1. Prepare oven and pre-heat to 375F.
2. Place chicken breasts on cutting board and flatten to inch thickness.
3. Place chicken on a piece of aluminium foil, layer carrots, onions, mushrooms and red pepper, then sprinkle thyme, pepper and salt.
4. Turn the foil to hold vegetables and chicken tightly and place on a baking sheet.
5. Bake for 20 minutes until juices run clear, remove from oven, transfer to serving plates and serve with lemon wedges.

Chicken with Celery Root Puree

INGREDIENTS

2 skinless, boneless chicken breasts, cut in half