Something I never do..

Believe or not I actually watch a program on the Food Channel. I've never watch the Food Channel. I was simply in bed not ready to get up and flipped around and this program I believe was called Cooking with the Neely's and it was actually watching this husband/wife team interacting that made me watch.

Well the were demostrating a flavorful roasted chicken which made me scramble to find paper & pen to write down what they were saying.

In a nutshell they took 1 onion sliced and layered the bottom of a cast iron skillet then took a but of fresh rosemary,thyme,1/2 sliced lemon and 3 smashed pieces of garlic in the cavity of the chicken. Next using herbed butter(rosmary, thyme & sage 1/2 stick of butter) and "buvtered up the outside including under the skin, tied the legs together. Baked at 475 degrees for 1.5 hours and Voila! Now my understanding for tying the legs together was so the chicken evenly baked same temp finishing at the same time.

I am going to try it & see.

Now I came upon this today:

20-Minute Chicken Creole
Serves: 4

This quick Southern dish contains no added fat and very little added salt in a spicy tomato sauce.

INGREDIENTS

Nonstick cooking spray as needed

4 medium chicken breast halves, skinned, boned, and cut into 1" strips

1 (14 oz.) can diced tomatoes

1 cup low-sodium chili sauce

1 large green pepper,

chopped 1/2 cup celery,

chopped 1/4 cup onion, chopped

2 cloves garlic, minced

1 tablespoon fresh basil, or 1 teaspoon dried

1 tablespoon fresh parsley, or 1 teaspoon dried

1/4 teaspoon crushed red pepper

1/4 teaspoon salt

DIRECTIONS

1. Spray a deep skillet with nonstick cooking spray. Preheat pan over high heat.

2. Cook chicken in hot skillet, stirring for 3-5 minutes, or until no longer pink. Reduce heat.

3. Add tomatoes and their juice, low-sodium chili sauce, green pepper, celery, onion, garlic, basil, parsley, crushed red pepper, and salt.

4. Bring to boil; reduce heat and simmer, covered, for 10 minutes.

5. Serve over hot cooked rice or whole wheat pasta.

NUTRITION INFO (per 1.5-cup serving)

Calories: 255.4

Fat: 4.5 g

Carbohydrates: 20.7 g

Protein: 33.3 g