Broccoli with Carrot. Prep: 10 min, Cook: 15 min. 3/4 lb. carrots, peeled and cut into 1/8 inch slices 3/4 lb. broccoli florets Place carrots in a steamer basket over boiling water. Cover saucepan and steam 4 minutes. Add broccoli and steam another 7-8 minutes or until vegetables are tender. Transfer to a serving bowl. Add butter, and salt and pepper to taste before serving. Per serving: calories 88, fat 3.3g, 31% calories from fat, cholesterol 8mg, protein 3.5g, carbohydrates 13.2g, fiber 5.2g, sodium 79mg. Curried Carrots Prep: 10 min, Cook: 15 min. 1 lb. carrots, peeled and cut into 1/2 inch slices 1 Tbs. homestyle apricot spread 1-1/2 tsp. lemon juice 3/4 tsp. Dijon mustard 1 tsp. curry powder 1 tsp. unsalted butter 2 tsp. vegetable oil 1-1/2 tsp. brown sugar 1/4 cup raisins Place carrots in a steamer basket over boiling water. Cover saucepan and steam 5-7 minutes or until almost tender. Remove carrots from steamer and set aside. Combine apricot spread, lemon juice, mustard and curry powder in a small bowl. Heat butter and oil in a heavy nonstick skillet over medium high heat. When oil is hot sauté carrots 1 minute. Stir in brown sugar and raisins and sauté another 1-2 minutes. Add spice mixture, stirring constantly 2-3 minutes, scraping down sides of skillet, or until carrots are glazed. Per serving: calories 128, fat 3.6g, 24% calories from fat, cholesterol 3mg,protein 1.7g, carbohydrates 24.2g, fiber 4.7g, sodium 90mg. Breast of Chicken with Asparagus and Carrot Prep: 15 min, Cook: 20 min. heavy duty aluminum foil 4 boneless skinless chicken breast halves, cut crosswise into 1/4 inch strips 1/2 lb. asparagus, trimmed and cut into 1 inch lengths 1 medium carrot, cut into 1/8 inch rounds 1 small onion, thinly sliced 2 Tbs. unsalted butter, melted 2 tsp. lemon juice 1/2 tsp. tarragon 1/8 tsp. cayenne pepper Preheat oven to 450°F. Tear off 1 large piece of foil for each serving. Arrange sliced chicken in center of lower half of each length of foil. Season with salt and pepper to taste. Top with equal amounts of asparagus, carrot, and onion. Combine remaining ingredients and salt to taste in a bowl. Pour equal amounts of butter mixture over each. Fold two ends of foil together and tightly fold 3 or 4 times. Repeat process with ends to seal packet tightly. Arrange foil packets in a single layer on a baking sheet. Bake 20 minutes and serve. Per serving: calories 218, fat 9.1g, 37% calories from fat, cholesterol 89mg, protein 28.6g, carbohydrates 5.4g, fiber 1.8g, sodium 80mg. The recommended wines are: Chablis, Merlot, or White Zinfandel. Baked Buttered Carrots Serves 4 Ingredients 1 medium-sized onion 50g/20oz butter 500g/1lb carrots, coarsaly grated 1/2 level teaspoon salt 5 tablespoons water Chop onion finely. Fry gently in butter until pale gold. Add grated carrots and salt. Mix well. Transfer to 1/2 litre/ 1pint heatproof dish. Add water. Cover dish and bake in centre of moderate oven ( 180C / 350F or Gas No4) for 45 minutes (or until carots are tender) Easy Slow Cooker Chicken Dinner Prep: 10 min, Cook:4:00. 1 whole frying chicken, rinsed, giblets removed 8 large carrots, peeled and cut into 2 inch pieces 6 potatoes, peeled 1 package dry onion soup 1 tsp. basil 1 cup chicken stock or dry white wine Place chicken, carrots and potatoes in slow cooker. Combine remaining ingredients in a bowl and = pour over. Cover and cook on high about 5 hours or on low about 9 hours, until chicken leg and thigh come off easily when pulled. This recipe serves 4 people. Because this recipe is for a particular size pan, it adjusts the number of servings only in multiples of 4. Per serving: calories 502, fat 6.5g, 12% calories from fat, cholesterol 115mg, protein 43.3g, carbohydrates 68.1g, fiber 10.9g, sodium 1234mg. The recommended wines are: Sauvignon Blanc, Merlot, or Chablis.
