I copied this from my diet book, which I still use religiously (I'm maintaining). Since this is a casserole, make tons! It's one of the most low cal, filling, and nutrient-packed of all recipes, and freezes well. Put leftovers in Ziplocs or lunch containers. Tastes even better with multiple re-heatings!
3 lbs skinless chicken breasts, all fat removed
2 cups frozen broccoli florets
1 cup yellow squash
1 cup baby carrots
2 cups sliced red pepper and orange bell pepper
1 (16 ounce) container barbecue sauce (sugar free if possible)
Spray skillet with cooking spray.
Cut chicken into small chunks.
Over medium high heat, sautee chicken until golden.
Pour off all drippings, leave chicken in pan. (Drippings are liquid cholesterol)
Add whole container of barbecue sauce, stir, then add all the vegetables.
Reheat all, stirring occasionally, adding more water if sauce too thick.
Let simmer and serve in 4 ounce portions.
Note: Sugar free barbecue sauce has 1/6th or less sugar of regular barbecue sauce. I got mine online at Amazon.com. Smokin' Joe Jones No Sugar and Walden Farms Calorie Free are both terrific. I sometimes further thin them with water. Regular barbecue sauce has tons of sugar. Ketchup does too.
Tip: Keep a Ziploc bulging with pre-cut pretty-colored peppers & squash. You do the washing and cutting all at once (ugh), but then they're ready and you just dump them in. Pretty!
Hope you like this one, I'll copy more...
The longest journey begins with a single step. And then a thousand others, and then a thousand others. Deal with it. :)
| current weight: 118.0