October 2009 Recipes By Rosalie Lane, Retired Extension Specialist

Savannah Low Fat Stewed Chicken & Rice

1 tsp salt
1/2 tsp salt or salt substitute
1 stalk of celery
1 full onion
3 sprigs of green onions (scallions)
1 boneless chicken parts or 4 chicken breasts
1/2 tsp pepper
1/2 tsp oil
1/4 cup of garlic powder
2 cups of water
1 cup of brown rice

Clean the chicken thoroughly. Take skin off chicken and cut up into stew-size pieces. Place chicken in large bowl and cover with water. Sprinkle a tsp of salt over chicken and let stand for 15 minutes. Pour water off chicken and rinse. Remove and discard fat and other parts you don't like. Pat chicken dry with paper towel. Mix chicken, salt, garlic powder, and pepper in a bowl. Cut up small pieces of onion and scallions (green onion) and place in separate container. Cut celery on a slant about 1/2 inches and place in another small container.

Add oil and chicken to large deep skillet or pot with a lid. Cook on medium heat until chicken browns on both sides. Remove chicken from skillet and place on a plate, then sauté onions and scallions in skillet. After two minutes, place celery and chicken in the pot on top of the onions. Slowly add two cups of water to the pot and let boil for three minutes while you stir, removing any onions from the bottom of the skillet. Place lid on pot or skillet, turn down heat, and let simmer for 45 minutes. If you require more liquid after 20 minutes, add clear low-sodium chicken broth or water and season to taste.

Cook brown rice according to package instructions. Let dish cool for 3 minutes, then place chicken on plate of brown rice and serve.

Savannah Ambrosia Salad

1 lb of low fat small curd cottage cheese
1 8 oz container of sugar-free whip cream
1 3-oz box of gelatin mix
1/2 carrot (optional)
1 11-oz can of mandarin oranges
1 can of pineapple chunks
1 cup of chopped walnuts

Dissolve gelatin mix in boiling water and chill. Drain oranges and pineapple chunks. Combine cottage cheese, fruit, carrots, walnuts, and whip cream in large bowl. Chill for 1 hour. Serve cold.

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