On Sundays I cook dinner for my family. Brian's parents live next door so they come over and my mom comes over too. I've been doing this for about a year but now that I'm watching what I eat I thought it might be an interesting idea to post recipes or use Sunday dinners to discuss the dinner in general.
The first week was easy. One of my favorite meals also just happens to be healthy and low in calories. This is a recipe my mom makes since I was a child, a modified version of the Betty Crocker recipe from the red and white checkered books I think all housewives of the 70s owned.
Since I started cooking this recipe I sort of combined it with my regular spaghetti recipe so it's generally a runnier spaghetti sauce with chicken breast served over rice.
1/4 cup olive oil
1 package of skinless boneless chicken breast (I trim off the fat and that corner grissly part and cut into thirds)
1 onion chopped
1 glove of garlic (I use the chopped garlic that comes in a jar, I eyeball about a teaspoon)
1 - 28 oz can of peeled italian tomatoes
1 - small can of tomato sauce
1 - teaspoon dried oregano
1 - teaspoon dried basil
2 - Tablespoon dried parsley
2 - Tablespoon sugar (do not leave this out! the sugar takes out the metallic taste of the can tomatoes, this is the secret ingredient)
1 - teaspoon salt
1/2 - teaspoon pepper
Heat 1/4 cup of olive oil in a large skillet over medium high heat. Cook the chicken until browned but not cooked all the way through. Remove. I rinse the pan if it's a little browned and wipe with paper towel and return to the stove. Add a little more olive oil and cook the onions and garlic until soft. Return the chicken. Add the tomatoes and tomato sauce and then add everything else. While it's heating up I stir everything around and try to cut up my tomatoes into smaller pieces. A smarter person would use a food processer to chop the tomatoes and then add them to the sauce but I use kitchen scissors to cut up my tomatoes until they are the consistency I want them, still quite chunky. Once everything is mixed in and the dish boils, turn the temperature to low and let it cook for at least a half hour but not over an hour, I did that once and my tomatoes were no longer chunky. Cook rice following instructions. You can also serve with pasta but I like using rice for this dish.
My serving was 1 cup of rice, 3 oz of chicken (that was about 2 pieces), and a 1/2 cup of tomatoes or so. Usually I serve with garlic bread but I forgot because I was dieting and a nice side salad.
This dish I worked out to be 450 calories, most of which is the rice.