Spring Chicken Saute Food

SPRING CHICKEN SAUTE

Steps:

• Flatten the chicken by placing each breast between two sheets of cling wrap and pound it with a pan or with a small meat hammer (flat side). Cut the chicken crosswise into 3/4" strips.
• Mix together the salt, pepper and paprika and coat each chicken piece, then, dredge it through the flour and shake off the excess.
• In a large non-stick skillet, heat 2 tablespoons of the canola oil over high heat, add the chicken to the hot oil and cook it until all pieces are golden brown on both sides. Reserve any remaining oil in the skillet and, settting the chicken aside when done.
• Cut the asparagus into 1" lengths and mix with the bell pepper strips. Add the remaining tablespoon of oil to the skillet and saute the scallions and garlic over medium heat, stirring frequently, for 3 minutes. Add the asparagus and red pepper strips and saute for an additional 2 minutes.
• Return the chicken strips to the pan (still sauteeing) and add in the chicken broth. Raise the temperature to high and cook until stock is reduced by half (about 3 minutes).
• Toss in the fresh dill, taste and correct seasonings as needed.
• Serve with cooked rice on the side.

SPRING CHICKEN SAUTé

Steps:

• In covered 2-quart saucepan, cook green beans in small amount of boiling salted water 8 to 10 minutes or until crisp-tender. Drain; place beans in enough ice water to cover. Let stand until cool. Drain again; set aside.
• Meanwhile, in 12-inch skillet, heat oil over medium heat. In large bowl, toss chicken with oregano. Add chicken to skillet; cook 5 to 6 minutes, stirring frequently, until no longer pink in center. Remove chicken from skillet; set aside.
• Add squash to same skillet; cook and stir over medium-high heat 3 minutes. Stir in green beans, cannellini beans, broth, garlic and chicken. Heat to boiling. Add tomatoes, basil, salt and pepper; cook about 1 minute longer or until thoroughly heated.

"SPRING CHICKEN" OMELET

Steps:

• Using a sharp knife, peel the red onion and cut into very thin strips (French cut)and set aside ¼ cup.
• Prepare sauté pan by generously spraying non-stick cooking spray into the pan over medium heat.
• Add red onions and sauté lightly using a wooden spatula/spoon for a minute or until onions start to turn slightly brown.
• Slowly add up to 1 tbsp of low sodium beef broth along with salad spring mix in the pan and sauté until veggies are slightly tender.
• Fold in precooked bite size chicken strips and stir together until warmed. Put sauté chicken and vegetables to the side.
• Crack and separate two egg whites from the yolks and put into a glass bowl. Crack a third egg and beat together with the egg whites for about a minute or until fluffy.
• Mix the onion power, paprika, and celery seed into the egg batter. (Optional dash of nutmeg and lemon pepper for added flavor.).
• Spray a sauté pan with non-stick cooking spray and set it over medium heat temperature.
• Pour the egg mixture into the pan and cook until you see the egg mixture "begin" to get solid. (Lower the heat setting to prevent the egg from cooking too fast.) Carefully, flip the egg over with the spatula on the other side in order to absorb the egg (running) moisture.
• Next, spread the sautéed veggies and shredded chicken mixture on top of ½ of the egg. Sprinkle a thin coating of shredded mozzarella on top of the egg and fold the omelet closed.
• Finally, sprinkle a thin coating of shredded cheddar cheese on top of the omelet.
• Turn the flame off from under the pan, and cover the omelet with a lid so the cheese can begin to melt (no longer than a minute). Serve on a plate immediately.