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Name: Chicken Abodo
Prep time: 30 min
Cook time: 15 min
Total time: 45 min
Yield: 4
Cuisine: American
Ingredients: 1 Bay leaf; 1 lg Onion; Cut In 1/4-In Rings; 1/4 c Water; 1 tb Vegetable oil; 2 tb Soy sauce; 1/2 ts Pepper; 3 Garlic minced; 4 Skinless Chicken Breast; Cut; 3 tb Lemon juice

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INGREDIENTS

1 Bay leaf
1 lg Onion; Cut In 1/4-In Rings
1/4 c Water
1 tb Vegetable oil
2 tb Soy sauce
1/2 ts Pepper
3 Garlic ; minced
4 Skinless Chicken Breast; Cut
3 tb Lemon juice

INSTRUCTIONS

1. Heat oil in large, deep non-stick skillet. Add onion and cook on medium-high heat until browned. Remove from pan and reserve. 2. Add chicken, garlic, lemon juice, soy sauce, water, and pepper to skillet. Stir everything together well. Add bay leaf. Cook gently, covered, for 30 minutes. 3. Return onion to skillet. Continue to cook, uncovered, until chicken is cooked through and tender, about 5 to 10 minutes. Taste and adjust seasonings if necessary. NOTES : Nutritional analysis per serving, according to Bonnie Stern: 198 Calories, 5 g carbohydrate, 1 g fibre, 5 g total fat, 1 g saturated fat, 31 g protein, 76 mg cholesterol, 504 mg sodium, 422 mg potassium Entered to MasterCook by Ellen in Toronto, Canada December 1998 Recipe by: More Heart Smart Cooking with Bonnie Stern, p. 174 Posted to EAT-LF Digest by "Ellen Pickett" on Apr 9, 1999,

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Chicken Abodo

1 Bay leaf
1 lg Onion; Cut In 1/4-In Rings
1/4 c Water
1 tb Vegetable oil
2 tb Soy sauce
1/2 ts Pepper
3 Garlic minced
4 Skinless Chicken Breast; Cut
3 tb Lemon juice

1. Heat oil in large, deep non-stick skillet. Add onion and cook on  medium-high heat until browned. Remove from pan and reserve. 2. Add  chicken, garlic, lemon juice, soy sauce, water, and pepper to  skillet. Stir everything together well. Add bay leaf. Cook gently,  covered, for 30 minutes. 3. Return onion to skillet. Continue to  cook, uncovered, until chicken is cooked through and tender, about 5  to 10 minutes. Taste and adjust seasonings if necessary.    NOTES : Nutritional analysis per serving, according to Bonnie Stern:  198 Calories, 5 g carbohydrate, 1 g fibre, 5 g total fat, 1 g  saturated fat, 31 g protein, 76 mg cholesterol, 504 mg sodium, 422 mg  potassium Entered to MasterCook by Ellen in Toronto, Canada December  1998    Recipe by: More Heart Smart Cooking with Bonnie Stern, p. 174    Posted to EAT-LF Digest by "Ellen Pickett" <ellen@qnetix.ca> on Apr 9,  1999,

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Nutrition

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Serving Size: 1 Serving (37g)
Recipe Makes: 4 servings

Calories: 31
Calories from Fat: 21 (68%)

Amt Per Serving		% DV

	Total Fat 2.3g	3 %
	Saturated Fat 0.2g	1 %
	Monounsaturated Fat 1.4g
	Polyunsanturated Fat 0.7g
Cholesterol 0mg		0 %
Sodium 126.6mg		4 %
Potassium 44.7mg		1 %
Total Carbohydrate 3g		1 %
	Dietary Fiber 0.2g	1 %
	Sugars, other 2.8g
Protein 0.5g		1 %
Powered by: USDA Nutrition Database Disclaimer: Nutrition facts are derived from linked ingredients (shown at left in colored bullets) and may or may not be complete. Always consult a licensed nutritionist or doctor if you have a nutrition-related medical condition.

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Calories per serving: 31

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