Wednesday, August 7, 2013

The 5:2 Feast: Chicken with Zucchini, Tomatoes & Creamy Basil Noodles

The 5:2 Feast: Chicken with Zucchini, Tomatoes & Creamy Basil Noodles
I really wasn't going to post today. For two years now I've been posting three days or more a week,  with a full time job and ...a life, and just for August I was trying to cut myself some slack. Turns out I'm harder on myself than anyone else has ever been. I just "guilted" myself into writing this as I made my approx. 300 calorie dinner to take to work for the late shift. Today is one of my fast days. If you are on to the Fast Diet from England, you'll understand. These recipes  are both quick and easy to make, have great flavor, and are quite filling.

I made the creamy shirataki noodle part a few years ago, and it's based on some recipes written by Hungry Girl, aka, Lisa Lillien.  Back when I first joined Weight Watchers, her recipes were all the rage, but I was not a huge fan because of all the processed, fat free foods she uses in her recipes. If you don't mind that stuff, get your hands on a copy of her book "Hungry Girl 200 under 200". Sorry, Lisa, I didn't mean to damn you with faint praise, you filled a need for many of us, and helped a lot of people find good things to eat while dieting. Even if you don't make the recipes exactly the way she wrote them, the book will give you great ideas for dishes to fix on your fast days. Of course I've doodled with her recipe  a lot, with ingredients and technique, so it's the same in spirit... It tastes good, but doesn't include additive-filled things like fat free sour cream or fat free parmesan cheese. The chicken dish couldn't be easier too,  basically a "dump and run" recipe that anyone would be happy eating, dieting or not.

Chicken with Zucchini, Tomatoes & Creamy Basil Noodles

Serves 1

For the noodles:

1 8 oz. package of Shirataki noodles, drained, rinsed and cut in pieces with a scissors
2 wedges of Laughing Cow Light Original cheese wedges, cut in smaller bits
2T minced basil
1 garlic clove, minced
1 Tablespoon grated Parmesan or Romano cheese
water as needed

For the chicken:

1 4oz. boneless, skinless chicken breast, cut in bite sized strips
1 cup of sliced zucchini
1/2 cup  canned diced tomatoes
1 minced garlic clove
1 teaspoon of dried basil or oregano
1/2  cup water

1. Spray a small nonstick skillet with a quick spray of cooking spray, heat over medium-high heat and add the chicken strips. Stir and cook until lightly browned. Add the zucchini and the garlic, and cook for another minute. Add all the remaining ingredients,  cover and simmer for about 5 minutes. Remove the lid, and cook another minute or two until the sauce has thickened. Turn off the heat and let it rest covered while you make the noodles.

2. Place the drained noodles in a small, dry, nonstick skillet over medium heat and stir for a few minutes until they are as dry as you can get them.  add the remaining ingredients for the noodles, through the grated cheese. Reduce the heat to low, and stir to melt the cheese wedges, adding a water a few tablespoons at a time to just make a creamy sauce.

Enjoy, and these both reheat well in a microwave for an at-work lunch or dinner. I like them in the same dish...


This makes an approximately 300 calorie meal. Your calculation may differ, and it will certainly differ with the use of other ingredients.

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