Saturday, January 15, 2011

Day 13

Raspberry Chicken Adobo

4 chicken breasts ( skinless boneless)
1/2 teaspoon anise seeds
1/2 cup raspberry vinaigrette, fat free
1/2 cup water
1/4 lite soy sauce
4 cloves garlic
1 Tablespoon fresh ginger ( or 1 teaspoon dry)
fresh raspberries

Put chicken in large frying pan begin to cook. Meanwhile mix all ingredients except fresh raspberries together and pout over chicken . Bring to boil, reduce heat and simmer for about 25 minutes.

Gym was good....starting going to classes Monday, maybe Sunday.....

fruit smoothie!

1 banana
1 cup frozen strawberries
1 cup skim milk
1/4 teaspoon vanilla
1 1/2 tablespoon splenda
put in blender , blend till smooth

You can change out the frozen strawberries for any other frozen fruit

remove chicken and place in boiler on each side for about 2 to 3 minutes
thicken sauce by reduction or add a small amount of a corn starch and water mixture ( 1 teaspoon corn starch to 2 teaspoons water)

Place on a bed of brown rice or pea pods. garnish with raspberries.

Chicken with pea pods is only 178 calories 2 g fat 3 g fiber 29 g protein

I had mine with asparagus and brown rice last night. The rice ups the calories but also add fiber.

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