Chicken Oceana

April 24, 2022

Easy, nutritious, low calorie chicken dish. Great with mashers, rice, couscous or udon noodles

Serve with Steamed Spinach or Green Beans and/or a delicious Asian Salad

Make an Asian Salad with Butter Lettuce, Sliced Avocado and Asian Style Vinaigrette

(combine sesame oil, rice wine vinegar, a little sugar, your choice of ginger, garlic, cilantro and/or hot pepper sauce) see below

CHICKEN OCEANA (from a very old Cosmo Diet and Excercise guide!)

4 servings/260 calories per serving

Stir together 1/3 c flour, 1/2 t salt, 1/4 t celery calt, 1/4 t garlic salt, 1/4 t nutmeg

Dip boneless chicken breasts (2 whole, split, skinned, boned) into flour mixture coating completely

Saute chicken pieces in 2 T salad oil over medium heat til lightly browned and fork tender (5-7 minutes/side)

Pour 2T soy sauce, an 8 and 1/2 oz can pineapple slices & syrup over chicken

(I use the pineapple packed in its own juices)

Stir gently to loosen any particles from bottom of skillet

Cover simmer 10 minutes or til gravy has thickened slightly

Top chicken with pineapple slices then gravy.

Delicious with mashed potatoes and green beans or asian salad

ASIAN SALAD

slice cucumbers and avocados and place on bed of hydroponic or other light green bed lettuce

make dressing from:

peanut or sesame oil

rice wine vinegar

soy sauce

finely chop or grate:

garlic, fresh grated ginger or minced crystallize ginger, chile powder, finely chopped mint, cilantro, scallions

whisk all together in a jar or bowl; adjust to taste

drizzle over cukes, avocadoes and lettuce

LEFTOVER PINEAPPLE

mix dark rum, brown sugar, ginger and melted butter.

Pour over the pineapple, wrap in foil and grill for 3-4 minutes a side.

A fun dessert