Lemon Chicken w/ Broccoli & CousCous

Have you noticed that I've been extremely quiet of late?  I have to tell you that I am meeting myself coming and going.  I live at the dance studio or behind the wheel of the mom-mobile.  I am still whipping up great dinners for my people, but heavens to betsy, how do I find the time to post?  It's next to impossible. 

I am trying to think HEALTHY as we inch toward Spring Break.  We've had some unseasonably warm days and I am anticipating some pool time during my scheduled staycation.  You never know with Texas weather, but I want to be swimsuit ready should the opportunity arise. 

This tasty one dish meal was a real hit with my peeps.  I love lemon as an ingredient for chicken and/or broccoli.  I know you are going to be pleasantly surprised how these simple ingredients can put the WOW factor into dinner.

Ingredients

• 2 T. all-purpose flour
• 1/2 tsp. salt, divided
• 1/4 tsp. black pepper, freshly ground
• 1 lb. boneless, skinless thinly sliced chicken breasts
• 1 T. olive oil (plus 1 tsp. for couscous)
• 1 1/2 c. chicken stock, divided
• 2 cloves garlic, minced or run through a garlic press
• 1 package of fresh broccoli florets
• 2 tsp. lemon zest
• 2 T. plus 1 tsp. fresh chopped parsley, divided
• 1 T. fresh lemon juice

Directions

1. On a plate or in a shallow dish, combine 1 1/2 T. flour, 1/4 tsp. salt & pepper; add chicken and turn to coat.
2. Heat oil in a large non-stick skillet over medium-high heat.  Add chicken and cook, turning as needed until lightly browned and cooked through, about 5 minutes.  Remove to a plate.
3. Put one cup of chicken stock and garlic into the same skillet; bring to a boil, scraping up browned bits from bottom of pan.  Add broccoli; cover and cook 1 minute.
4. In a small bowl, stir together 1/2 c. chicken stock, 1/2 T. flour, and 1/4 tsp. salt and add to skillet and bring to a simmer over low heat. 
5. Cover and cook until broccoli is crisp-tender and sauce is slightly thickened, about 2 minutes.  Stir in chicken and lemon zest and heat through.
6. Remove from heat and stir in 2 T. chopped parsley and lemon juice.  Toss to coat.

CousCous

1.  According package directions, substitute chicken stock for water.  Add one large minced garlic clove (through a garlic press is fine),  1 tsp. olive oil, 1 tsp. lemon pepper, and 1/2 tsp. salt. 

2. Bring to a boil, add couscous, stir, cover and remove from heat.

3.  Stir in 1 tsp. chopped fresh parsley.

Simple Southern Supper in a Snap!

Do you know what Charlieman says when I ask him what he wants for dinner?  He either says TACOS or CHICKEN FRIED STEAK.  We have tacos almost once every week, but I haven't fried a battered piece of meat since before we were married.  No deep fried anything for my high-cholesterol plagued husband! 

If you ask Charlie if he would like pork for dinner he says, "Sure!  I'll take some baby back ribs and Chapel Hill sausage, if you don't mind."  He never thinks of healthier options.  They simply never cross his mind.

So when I came across this awesome little Southern supper, I knew it would be a home run.  Pork tenderloin is low in fat, and this delicious coating gives you a lot of crunch without being deep fried in a vat of grease.  (Sorry MaMa, I know that's how YOU always did it)

Sage and Pecan Pork Tenderloin Cutlets

The blackberry/red wine vinegar reduction gave this
dish a tangy sweetness.  Don't skip this step!

(from Southern Living, Sept. 2011)

INGREDIENTS

•  1 c. red wine vinegar
• 5 T. seedless blackberry preserves (I used Polamer sweetened with Splenda)
• 1/2 tsp. salt
• 1 lb. pork tenderloin
• 3/4 c. fine, dry breadcrumbs (I used whole wheat, of course)
• 1/2 c. finely chopped pecans
• 2 tsp. rubbed sage
• 2 large eggs, beaten (I used egg beaters)
• 4 tsp. olive oil (but I probably only used 2 tsp. and a GREAT non-stick pan!)

DIRECTIONS

1. Bring vinegar to a boil in a small saucepan over medium high heat.  Reduce heat to medium, and cook 6 minutes or until reduced by half.  Stir in preserves and cook 5 minutes.  Stir in salt.
2. Remove silver skin from tenderloin.  Cut pork into 8 slices.  Place pork between two sheets of plastic wrap and flatten to 1/4 inch thickness.  (It makes nice little patties AND I used a rolling pin, just like I do to pound out my chicken breasts)
3. Stir together breadcrumbs, pecans, and sage in a shallow bowl.
4. Dredge pork in breadcrumb mixture, dip in beaten egg and dredge again in breadcrumb mixture.
5. Cook 4 pork slices in 2 tsp. of hot oil in a non-stick skillet over medium heat 8 minutes, turning every 2 minutes.  (VERY IMPORTANT to turn every 2 minutes so they brown evenly.  Set your TIMER!)  Repeat with other 4 pieces of pork.
6. Serving tip:  I used a spoon to dollop and then smear the sauce on the plate and then placed the pork on top.  My family LOVED the little taste of the sauce and thought the presentation was super fancy!  ; )

Using a pre-packaged side doesn't
have to be a bad thing.  Look for
natural ingredients and whole grains.

Try this awesome side.  You add the seasoning packet AFTER the rice is cooked so the pecans don't get chewy.  This is a quick and easy way to round out your meal, AND it's a whole grain blend so it's a good alternative to traditional white rice. 

To save time, I bought broccoli in the bag.  I steamed it in the microwave, following the directions on the package for about 3 minutes.  I seasoned it with a little garlic powder, onion powder, salt and lemon pepper.  My family gobbled it up!