deli sandwich for brunch
chicken for dinner
Protein/Milk/Fruit smoothie later
1/2 sliced onion
1/4 cup white flour
1 thin strip or stick carrots
1/2 serving extra virgin olive oil
Butter or melted margarine
1/2 breast, bone and skin removed skinless chicken breast
Directions
2 chicken breasts, skinless, bone-in. This gives you 4 servings total. Olive oil Chicken seasoning (I like Bone Man's Thunder Chicken) Dried Lavender Dried Sage Dried Tarragon Dried Rosemary Dried Thyme Low-fat margarine melted in large bowl MAYBE pinch salt, though I don't need it One onion, chunked. Carrots-- around six, cut in half, quarter into slices
Flour 3/4 cup in plastic bag (large enough to shake about)
Prep carrots and onion first THEN add 1 tablespoon olive oil to dutch oven or baking dish IF you are using dutch oven, on stovetop, heat to medium While that's warming up, add herbs, seasoning to bag enough to SEE the herbs... Dredge chicken through melted margarine, add each to bag, shake and put into dutch oven Heat oven to 350 degrees F
Once chicken browned, remove from dutch oven to clean plate Add carrots and onion to dutch oven, add lavender and tarragon, Place chicken breasts on top of veggies
Cover dutch oven Put into pre-heated oven Bake for 35 minutes check temp (if 130-135, remove from oven) and if not done, return to oven. If 140, cut into chunks immediately When done, remove chicken to plate Check for doneness of carrots, if still too crunchy for your taste, return to oven for 15 minutes. Cover chicken. Serve. Enjoy!
* if you do not have a dutch oven, brown in skillet then add veggies, chicken to your favorite baking dish and cover with foil. ***I've reviewed calories on nutritionix.com which is more accurate and Cals are 275, protein 22. White flour calories at 1 oz are 28 calories and Carbs-- 6 gm THUS I removed the flour and it is still over. anywho... ******If you are making breast of chicken without bone, decrease cooking time to 25-30 minutes and check temp. * I have done this twice, last night made 1 bone-in breast chicken and the length of time varied to 45+ minutes. So take care it is not under or overdone.
I don't use potatoes and this is a stock image from the internet. I am eating my beautiful work long before I think of taking a picture!
