Chicken and Veggie Dish with Garlic Smashed Potatoes
Garlic Smashed Potatoes
â??Smashedâ?? Potatoes are made with unpeeled potatoes, while â??mashedâ?? potatoes used peeled spuds. Since most of the vitamins are located just under the skin, smashed is the healthier option.
1 ½ pounds Yukon gold potatoes, scrubbed and quartered
4 gloves if garlic, halved
1 ¼ c. low-fat plain yogurt
¼ tsp. salt
4 scallions, sliced
¼ tsp. ground black pepper
1. In a medium saucepan, combine the potatoes and garlic and cover with water. Bring to a boil over high heat. Reduce the heat to low and simmer for 15 minute2, or until the potatoes are very tender. Drain and return to pan.
2. Add the yogurt, salt, pepper and smash or whip the potatoes until they reach the desired consistency. Stir in the scallions.
Chicken and Vegetables in a Cream Sauce
1 tbsp. Olive oil
1 red onion, cut into wedges
1 orange bell pepper, cut into thin strips
1 lb. of Asparagus, cut into 2â?? pieces
1 tsp. dried thyme
4 boneless, skinless chicken breast halves
(About three ounces each)
1 ½ c. dry sherry or broth
2 tbsp. all-purpose flour
½ c Reduced-fat sour cream
Heat oil in a large nonstick skillet over medium-high heat. Add onions, pepper and asparagus and cook, stirring occasionally, for 5 minutes or until crisp-tender. Remove to a plate and keep warm.
Rub the thyme into chicken. Heat the same skillet over medium heat. Add the chicken and cook, turning once, for ten minutes, or until well browned.
In a measuring cup whisk together broth, sherry and flour. Stir in the sour cream. Add to skillet and bring to a simmer. Simmer for 5 minutes, or until the sauce is thickened and thermometer inserted in the thickest portion of the chicken registers 160 degrees Fahrenheit and the juices run clear.
Evenly divide the vegetables among 4 plates. Top each serving with a chicken breast and one-fourth of the sauce.
Asparagus is an excellent source of an especially powerful type of flavonoid called Rutin. Studies have demonstrated that Rutin can protect cell membranes from free-radical damage (which leads to hardening of the arteries). Strengthen capillaries, and lower â??badâ?? LDL cholesterol. Rutin has also been shown to have a preventative effect against diabetes. So become a Rutin fan â?? your heart will thank you!