Saturday, October 15, 2011

Feed Your Whole Family with One Chicken Breast


2 tbs olive oil
1/4 chopped onion
1 boneless/skinless chicken breast
3 tbs flour
1/2 cup chicken stock
1 lb (or more, if you like) broccoli
1/4 red bell pepper, diced
3 tbs teriyaki glaze

Rice or noodles

Optional: parmasean cheese or parsely

One thing the Chinese have known forever, is that if you go low on protein and high on veggies, you can feed a lot of people for a little money.

So, with that in mind, last night I made a dish for the whole family, using one boneless, skinless chicken breast. I buy these in bulk at COSTCO and freeze them, then pull them out to use.

This is what I did:

In a skillet, heat 2 tbs olive oil. Add 1/4 diced onion. Let the onion wilt for a couple of minutes then turn up the heat.

While the onion is wilting, cut the chicken breast into cubes. Don't worry if they aren't all exact cubes.

Dredge the chicken in flour. (This is important as the flour will thicken the sauce.) Don't salt or pepper the chicken, the teriyaki and chicken broth will add enough salt.

Add the chicken to the now hot pan. Sear it on all sides.

Remove chicken to a plate.

Add 1/2 cup of chicken broth and deglaze the pan, scraping up all the bits that are on the bottom (they are full of flavor)

Add 1/4 red bell pepper diced and 1 lb of broccoli cut into pieces. Throw the chicken back in, bring to a boil and let simmer for about 5 minutes. This will cook the chicken through and cook the veggies and reduce the sauce, all at the same time.

Turn off the heat and add 2-3 tablespoons of teriyaki glaze.

Serve over rice or pasta. Garnish with a bit of cheese and/or parsley.

This was a huge hit in my family. Everyone had a generous portion and then seconds, too!

Brocolli is on sale right now at Safeway for 79 cents a pound. Red bells were on sale last week for $1 each. Chicken breast, 8 in a pack, at COSTCO for 15.00 Noodles, 1 entire package, 89 cents (from the pantry, were on sale a few weeks back at Safeway)

Total for dinner:

Brocolli 79 cents

Bell pepper 25 cents

Noodles 89 cents

Chicken $2.00

So, dinner for the family: Under $5.00

Full of flavor, tasty and healthy!

Side note: This recipe would work easily as well over rice. My kids are just on a pasta kick right now, so I used pasta. The cost would still be very low, as rice is about 30 cents a serving.

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