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Sunday, May 26, 2013

Herbed Chicken with Steamed Vegetables for 2

Steaming is one of the healthiest ways to prepare food because it retains nutrients, fatty acids and vitamins while preserving color, texture and flavor. The SmartSteamer blocks microwaves from cooking foods. Instead, microwaves are directed to the Water Tray, causing the water to boil and the steam to rise for perfectly steamed foods. The two-tiered system lets you steam one or two foods at once.
What you will need:

  • ½ cup fresh basil leaves 
  • 3 tbsp. extra virgin olive oil
  • 1 green onion 
  • 1 tsp. Dijon mustard
  • 2 tbsp. Italian parsley 
  • 1½ cups fat-free chicken broth
  • 2 tbsp. capers, drained 
  • 2 boneless chicken breasts
  • 1 tbsp. fresh lemon juice 
  • ½ lb./225g green beans, trimmed
  • 1 clove garlic, peeled 
  • 1 red pepper, cored and cut into thick strips
What you will need to do:
  1. Place first eight ingredients in base of Chop ’N Prep™ Chef. Replace cover, twist to seal
  1. Pull cord 4–5 times to chop and combine ingredients. Remove blade and transfer sauce to a small bowl.
  1. Place chicken broth in Water Tray of Tupperware® SmartSteamer
  1. Place chicken in Steamer Base;season with salt and pepper and brush with sauce. 
  1. Place green beans and red pepper strips in Colander.
  1. Place the Steamer Base on top of the Water Tray and the Colander on top of the Steamer Base.
  1. Cover and microwave on high power 14 minutes or until chicken reaches an internal temperature of 165° F/75° C. 
  1. Transfer chicken to a serving platter and brush with sauce. Toss veggies with remaining sauce and serve.

For more recipes come on over to Simple & Scrumptious in the Kitchen

1 comment:

  1. Looks yummy! Thanks for sharing at I Made It! Monday. Can't wait to see what you link up this week.