CHICKEN MARINATED IN LEMON – GARLIC – ROSEMARY & THEN OVEN FRIED WITH FLOUR & NUTMEG / PENNE PASTA WITH MARJORAM – BROCCOLI – ONION – POTATO IN BROTH

–4 chicken tenderloins or breast strips

–lemon juice

–garlic powder

–rosemary (fresh if possible)

–olive oil

–salt and pepper

–flour

–nutmeg

–egg whites (2)

–penne pasta (1 cup, dry)

–broccoli (half a head, florets only)

–potato (1, small, cut in bite-sized pieces)

–onion (one-half, medium)

–marjoram (fresh if possible)

–chicken broth (non-fat, low sodium)

1 – Marinate the chicken in a plastic bag in lemon juice, rosemary, garlic powder, salt, pepper overnight or all day long in the refrigerator.  When ready to prepare dinner, place 2 egg whites in a cup, and then beat to a foam.  Add the chicken.  Then place the chicken in a plastic bag with flour.  Shake well.  Place in a covered baking dish with a tiny bit of water.  Sprinkle nutmeg, to taste, on top of the chicken.  Set aside.

2 – Place the pasta in a small, uncovered, baking dish with a generous amount of water to cover.  Season with salt.  Microwave on high for 5 minutes; then microwave on 50 percent power for 5 minutes.  When finished, keep covered to preserve warmth.  Set aside.

3 – Wash and then cut the potato, with peeling, into bite-sized pieces.  Place in a small, uncovered, baking dish with 1 inch of water.  Microwave on high for 5 minutes.  When finished, keep covered to preserve warmth.  Set aside.

4 – Wash and cut the florets in bite-sized pieces from half a head of broccoli.  Peel and slice one-half onion.  Add florets and onion to a covered baking dish with a little chicken broth.  Season with salt, pepper, marjoram, and olive oil.  Microwave on high for 4 minutes.  When finished, add the drained pasta and potato to the dish.  Keep covered to preserve warmth.  Just before dinner, stir the pasta, potato, and vegetables together.  Add more olive oil if desired.

5 – Microwave the chicken on high for 5 minutes.

6 – Serve the pasta as a first course.  Then serve the chicken with a vegetable of your choice.

–pasta and chicken adapted from Edward Giobbi’s Eat Right, Eat Well—the Italian Way.

Advertisements

3 thoughts on “CHICKEN MARINATED IN LEMON – GARLIC – ROSEMARY & THEN OVEN FRIED WITH FLOUR & NUTMEG / PENNE PASTA WITH MARJORAM – BROCCOLI – ONION – POTATO IN BROTH

  1. Thanks so much for another yummy sounding recipe. I appreciate your posts and have tried many of them, to rave reviews from the husband. I wanted to let you know that I have included The Mediterranean Microwave as a Blog I Follow on my site, The Ruminant Scribe. Blessings to you today, and thanks again for the posts.

    Like

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s