Posted by: thehungryrunner | July 17, 2009

Dinner and a Smoothie: Starring Chicken, Vegetables, Bananas and Yogurt

As much as I truly enjoy delving into one of my favorite cookbooks, and testing my skills in following “sophisticated” recipes…..the truth is, most of my life is lived in the world of 20-minute dinners and 5-minute desserts — the fewer ingredients, the better.  Oh yes, and keep it healthy, please.  And tasty (duh).

So I’d like to pass along two recipes that have become a mainstay in our summer dinners, especially weeknights when the desire to turn the kitchen into a hurricane zone just isn’t there.  They’re blissfully simple, easy, healthy and most of all, friendly to the taste buds!

Dinner:  World’s Easiest Grilled Chicken (from frozen breasts) and Saucy Steamed Vegetables

  • 2 packaged frozen chicken breasts
  • 1 bag frozen “steam in bag” vegetables (lately we’ve taken a liking to sugar snap peas)
  • 2-4 Tablespoons any sauce of your choosing (Asian, peanut, salsa….the possibilities are endless!)

Lightly coat the surface of a large frypan with cooking spray.  Preheat on medium heat.  Place the still-frozen chicken breasts on the pan.  Meanwhile, place the bag of frozen vegetables in the microwave and cook according to package directions, except STOP the cooking one minute sooner than the directions call for.  While the vegetables are cooking, attend to the chicken.  Cook on the first side for about 2-3 minutes, then flip and cook the other side.  This will begin browning the outside, but the inside will still be raw and slightly frozen.  Cook the other side for about 2-3 minutes, then flip to the original side.  Keep cooking the chicken until it’s just about fully cooked (i.e. juices run clear and there is no pink left inside.  When you think there’s about a minute or so of cooking left, open up the bag of vegetables and pour the vegetables, including the water that’s steamed out of the vegetables and into the bag, over the chicken.  Use a rubber spatula to help to deglaze the “brown bits” from the surface of the frypan, so as to stir them into the mixture.  If there is a large quantity of water, turn the heat up slightly to help it evaporate.  When the water has just about fully evaporated, add the sauce to the frypan and stir until the chicken and vegetables are evenly coated.  Turn off the heat and transfer the chicken and vegetables to plates.  Serves 2.

Dessert:  1-minute Banana Fruit Smoothie

  • 2 frozen bananas
  • 2 6-oz. cups of yogurt (plain or flavored, whatever you prefer)
  • Optional:  1 tsp. honey

Cut up the frozen bananas into chunks and place inside a blender.  Spoon the yogurt and (if using) the honey on top of the bananas.  Blend at high (or “smoothie,” depending on your blender’s settings) for about a minute, until the smoothie is the texture of soft-serve ice cream.  If need be, add a small amount of water to thin out (be careful, a little goes a long way).  Pour into 2 wide glasses and serve at once.  Serves 2.

Enjoy!

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Responses

  1. I love what bananas bring to a smoothie. They’re not just fabulous as a main flavor, but they can act like a sweetner, base and additive for thickness. http://www.smoothie-recipes.com/fruit/banana has lots of different ways they use bananas in smoothies.

  2. Thank you for the link! I agree, bananas are amazing for all their versatility.

  3. HI EVA!!!!

    Love the Chicken recipe I have snap peas in my refrigerator. Bought some at the farmers market.

    Can’t wait to try this.

    Smoothie sounds delicious.

  4. Want a delicious easy recipe for the family
    then try this new recipe I recently found
    I made it for a family dinner
    the entire family enjoyed it very much

  5. Thank you, Chicken Recipe! I’m thrilled to hear it worked out for you and your family!


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