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DOUBLE-DUTY DINNERS by Susan Nicholson
(Editors: This is Susan Nicholson's final Double-Duty Dinners column.)
FIRST NIGHT: Not only is it easy, but BAKED CHICKEN WITH RICE AND MUSHROOMS (see recipe) is the ultimate in comfort food. Serve it with a ROMAINE SALAD and BAGUETTES. For dessert, PEACHES are perfect.
SUSAN'S TIPS: Save half the chicken and rice casserole for later. Cook the brown rice the day before.
FOR LATER: Make STUFFED PEPPERS with the leftover casserole, using some of the bountiful bell peppers from your garden or from local farmers markets. Core and halve them; turn cut side down in a baking dish. Cover and microwave on high (100 percent power) 1 minute per whole pepper. Drain; turn cut side up in same dish. Meanwhile, shred the leftover chicken, mix with the leftover rice mixture and heat. Spoon into the peppers. Top with dry bread crumbs and freshly grated parmesan and broil until the cheese melts. Serve with fresh BROCCOLI, sliced TOMATOES and MULTIGRAIN BREAD. MANGOES are a delicious dessert.
SHOPPING LIST:
Poultry: boneless, skinless chicken breasts
Produce: onion, sliced crimini mushrooms, romaine, peaches, bell peppers, broccoli, tomatoes, mangoes
Bakery: baguettes, multigrain bread
Pantry items: cooking spray, olive oil, canned condensed 98 percent fat-free, 45 percent less-sodium cream of chicken soup, brown rice, sliced almonds, dry bread crumbs
Refrigerated case: skim milk, reduced-fat sour cream, 50 percent reduced-fat cheddar cheese, parmesan cheese
Seasonings: dried oregano, paprika
BAKED CHICKEN WITH RICE AND MUSHROOMS
Makes 8 servings
Preparation time: 15 minutes
Cooking time: about 1 hour, plus rice
2 teaspoons olive oil
1 medium chopped onion
8 ounces sliced crimini mushrooms
1 (10 3/4-ounce) can condensed 98 percent fat-free, 45 percent less-sodium cream of chicken soup
1 1/2 cups skim milk
1 teaspoon dried oregano
1 cup reduced-fat sour cream
6 cups cooked brown rice
2 pounds boneless, skinless chicken breasts, divided into 8 pieces and flattened to an even thickness (see Note)
1 cup shredded 50 percent reduced-fat cheddar cheese
1/4 cup sliced almonds
Paprika
Heat oven to 400 degrees. Coat a 9-by-13-inch baking dish with cooking spray. Heat oil in a large nonstick skillet on medium. Add onion; cook 5 minutes. Add mushrooms and cook 5 more minutes or until softened. In a large bowl, stir together the soup, milk, oregano, sour cream and rice to blend. Stir in mushroom mixture; pour into baking dish. Place chicken on top. Cover tightly with nonstick foil. Bake 45 minutes or until chicken is no longer pink and juices run clear and are bubbly. Sprinkle with cheese and almonds and garnish with paprika. Continue baking, uncovered, 5 minutes or until cheese is melted. Serve immediately.
Note: Avoid chicken that has been "enhanced" or "plumped" with "salt," "sodium," "broth" or "brine" as indicated on the label.
Per serving: 450 calories, 39 grams protein, 12 grams fat (24 percent calories from fat), 5.1 grams saturated fat, 46 grams carbohydrate, 91 milligrams cholesterol, 349 milligrams sodium, 4 grams fiber.
Susan Nicholson is an Atlanta-based cookbook author and registered dietitian. She can be reached by e-mail: menuplanner@mindspring.com.
