Irritable Bowel Syndrome Message Boards | Chicken with Spiced Tomato Sauce; Rice; Cucumber Olive Salad

This is from Eating Well Is The Best Revenge by Marian Burros, copyright 1995. The chicken is easy, delicious, and smells heavenly.

In this cookbook, Burros gives entire meals rather than just entrees so I've included her whole meal here. I have not tried the salad - it just doesn't sound good to me. However, the entire meal gets only 16% of its calories from fat so the salad is safe fat-wise when eaten with the meal. Still, it's pure IF so proceed cautiously.

My notes about this recipe are in brackets and I have some additional notes at the end of the recipe.

Chicken with Spiced Tomato Sauce

Ingredients:
8 ounces (1/2 pound) whole or 7 ounces chopped ready-cut onion (1-2/3 cups)
2 teaspoons olive oil
1 clove garlic
8 ounces (1/2 pound) skinless, boneless chicken breasts [you can use chicken tenders]
1/2 teaspoon mixed pickling spices [available on the spice aisle]
1 cup no-salt-added chicken stock or broth [I use the kind with salt]
1-1/2 Tablespoons white wine vinegar [I don't care for white wine vinegar so I use red wine vinegar]
3 ounces tomato paste (1/2 a 6-ounce can)
Freshly ground black pepper

Directions:

1. Chop whole onion. Heat the oil in anonstick pan large enough to hold all the ingredients. Add the onion and saute until it is soft.

2. Meanwhile mince the garlic and add to onion.

3. Wash and dry the chicken and cut it into bite-size chunks. When the onion is soft, add the chicken and brown lightly on both sides.

4. Tie the pickling spices in a little bit of cheesecloth or other porous fabric [see note at end]. Add the spices with the stock, vinegar, tomato paste, and pepper to taste. Reduce heat and simmer, sitrring occasionally, until the chicken is cooked and the flavors are melded, 7 to 10 more minutes. If the sauce begins to stick, add a little more stock.

5. Remove and discard the bag of spices and serve the chicken and sauce over rice.

Yield: 2 servings

Rice

Combine 3/4 cup long-grain rice [I use Uncle Ben's] and 1-1/2 cups water in a heavy-bottomed pot and bring to a boil. Reduce heat, cover, and simmer a total of 17 minutes, until liquid is absorbed and the rice is cooked.

Yield: 2 servings

Cucumber Olive Salad

Ingredients
2 small Kirby cucumbers [sometimes called pickling cucumbers]
6 kalamata or other large Italian, French, or Greek black olives
1 teaspoon olive oil
1 teaspoon balsamic vinegar

Directions

1. Wash, dry, trim, and thinly slice the cucumbers; place in a serving bowl.

2. Pit and chop the olives and add to the bowl.

3. Add oil and vinegar to the salad and stir to mix well.

Yield: 2 servings.

Approximate Nutrition Information Per Serving:
565 calories, 10 grams fat, 70 milligrams cholesterol,
270 milligrams sodium, 35 grams protein, 75 grams carbohydrate.

I include the rice recipe because this is how much rice is used in calculating the Nutrition Information.

Burros suggests putting the pickling spices in a tea bag. Open the bag carefully, dump out the tea, put in the spices, and close it with a twist-tie like the kind used on plastic bags. I actually use a mesh tea ball like this one:

Amazon

It works perfectly.

--------------------
[Research tells us fourteen out of any ten individuals likes chocolate. - Sandra Boynton]

Print Remind Me Notify Moderator