Maple Sweet Chicken and Rutabaga
Source: Spice it up! Spring 2012
Ingredients
Adjust Servings:
| 2 cups rutabaga cut into wedges | |
| 3/4 cup red pepper diced | |
| 1 lb boneless chicken breasts cut into 1 inch cubes | |
| 1 tablespoon flour | |
| black pepper to taste | |
| 2 teaspoons vegetable oil | |
| 3 cloves of garlic chopped | |
| 1 teaspoon thyme | |
| 1 teaspoon freshly chopped rosemary (or dried oregano) | |
| 1 tablespoon chopped parsley | |
| 1 teaspoon mustard seeds | |
| 2 tablespoons cider vinegar | |
| 2 tablespoons maple syrup | |
| 1/4 cup water | |
| black pepper to taste |
Nutrient Analysis | |||||||||||||||||||
|
PER SERVING: RENAL EXCHANGE: | |||||||||||||||||||
| Calories | 216Kcal | ||||||||||||||||||
| Protein | 27g | ||||||||||||||||||
| Carbohydrates | 15g | ||||||||||||||||||
| Fibre | 1.6g | ||||||||||||||||||
| Total Fat | 5g | ||||||||||||||||||
| Saturated Fat | 1g | ||||||||||||||||||
| Cholesterol | 65mg | ||||||||||||||||||
| Sodium | 71mg | ||||||||||||||||||
| Potassium | 550mg | ||||||||||||||||||
| Phosphorus | 301mg | ||||||||||||||||||
Maple Sweet Chicken and Rutabaga:
Downloadable/printer-friendly version
Ingredients
-
2 cups rutabaga cut into wedges
-
3/4 cup red pepper diced
-
1 lb boneless chicken breasts cut into 1 inch cubes
-
1 tablespoon flour
-
black pepper to taste
-
2 teaspoons vegetable oil
-
3 cloves of garlic chopped
-
1 teaspoon thyme
-
1 teaspoon freshly chopped rosemary (or dried oregano)
-
1 tablespoon chopped parsley
-
1 teaspoon mustard seeds
-
2 tablespoons cider vinegar
-
2 tablespoons maple syrup
-
1/4 cup water
-
black pepper to taste
Preparation
|
1
Done
|
Preheat oven to 350° F. |
|
2
Done
|
Bring water to boil, add rutabaga and boil for 5 minutes. Drain and discard water. Place rutabaga in a 2 quart ovenproof dish and add the peppers. |
|
3
Done
|
Dredge chicken cubes in flour and pepper them. |
|
4
Done
|
In a non-stick skillet heat oil over medium-high heat, brown the chicken gently. (5 minutes) |
|
5
Done
|
Combine garlic with herbs, seeds, vinegar, syrup and water. Pour over cooked chicken and bring to a simmer. Transfer to the ovenproof dish with the rutabaga. |
|
6
Done
|
Place in oven and cook for 25 minutes. |
