Cuban Pulled Chicken

 

Cuban Pulled Chicken
Cuban Pulled Chicken

Cuban Pulled Chicken

 

¼ cup dried cannellini beans

1 cup water

1 tbsp olive oil

1 onion, thinly sliced

2 cloves garlic, minced (2 tsp)

1 chicken breast (½ lb)

1 cup chicken broth

2 cup chopped tomatoes (1 lb)

¾ cup pureed orange

¼ cup lime juice

¾ cup dry white wine

1 tbsp cumin

1 tbsp dried oregano

1 tsp salt

1 tsp black pepper

½ tsp thyme

1 cup broccoli florets

1 red pepper

¼ cup matchstick carrots

1½ cups cooked rice, hot

 

Cover beans with 1 cup and allow to soak for 6 – 12 hours.  Drain and rinse.

Heat olive oil in a deep skillet or saucepan over medium heat.  Add onions and cook until translucent, about 5 minutes.  Add garlic and cook until fragrant, about 1 minute.

Dry chicken breast with a paper towel, add to the pan and brown on both sides.  Add broth, turn heat to high and bring to a boil.  Turn heat down to medium-low, cover and simmer chicken until it reaches an internal temperature of 160℉, 6-10 minutes. Remove chicken breast from pan.

Add tomatoes, orange, lime juice, wine, cumin, oregano, salt, pepper and thyme to the pan and bring back up to a boil.  Add beans and turn the heat down to low. Simmer beans for 45-60 minutes or until tender.

While beans are cooking, shred chicken and place in the refrigerator.  Chop broccoli florets into bite-size pieces and slice red pepper.

When beans are tender, add broccoli, peppers and carrots to the pan and simmer to desired tenderness, 5-7 minutes.  Add chicken back to the pan and heat through.

Serve over hot rice.

 

3 servings, 450 calories per serving

Hack:  Frozen vegetables or dehydrated vegetables work well in this recipe.

Hack: Puree any leftover oranges in the blender or food processor for use in recipes such as cakes, cookies or bread.  1 orange yields about ½ cup puree, which can be sealed in a bag and stored in the freezer.

 

 

Bruschetta Chicken Pasta

 

Bruschetta Chicken Pasta
Bruschetta Chicken Pasta

Bruschetta Chicken Pasta

 

1 cup bowtie pasta (farfalle)

1 tbsp olive oil

4 oz boneless skinless chicken breast

¾ tsp Italian seasoning

⅓ cup Easy Bruschetta

2 tbsp Parmesan cheese

1 tsp balsamic reduction

 

Bring one quart of water to boil.  Add ½ tsp salt and bowtie pasta.  Boil until al dente (13-15 minutes).  Drain.

Heat olive oil in a heavy pan.  While the oil is heating, cut chicken into 1” cubes and toss with Italian seasoning.  Add chicken to pan and saute until no pink remains, 6-8 minutes.

Add pasta and bruschetta, toss and saute until warmed through.  Remove to plate. Sprinkle with parmesan and balsamic reduction.  Serve immediately.

1 serving, 563 calories