Sicilian chicken - thursday's dinner menu
4 servings
Ingredients
| Quantity | Ingredient | |
|---|---|---|
| 1 | teaspoon | Dried basil |
| 1 | teaspoon | Dried oregano |
| ¼ | teaspoon | Salt |
| ¼ | teaspoon | Pepper |
| 4 | Chicken breasts, boneless, skinless | |
| 1 | tablespoon | Olive oil |
| 1 | Onion, chopped | |
| 1 | Garlic clove, minced | |
| 19 | ounces | Canned stewed tomatoes |
| ½ | teaspoon | Cinnamon |
| 2 | teaspoons | Red wine vinegar |
| 2 | teaspoons | Capers, chopped - or green olives |
| Fresh parsley, chopped | ||
Directions
Serve with - Couscous Steamed spinach Chocolate cake with strawberries Milk By removing the skin from the chicken and pairing it with low-fat couscous, you can enjoy chocolate cake, too, without blowing the bank as far as fat in concerned.
In this dish, chicken is nestled in a bed of robust Sicilian ingredients, including capers and tomatoes.
Combine basil, oregano, salt and pepper; sprinkle half of the mixture over both sides of chicken.
In a large nonstick skillet, heat half of the oil over medium-high heat; brown chicken on all sides, about 4 minutes. Transfer to plate and set aside.
in skillet, heat remaining oil over medium heat; cook onion, garlic and remaining basil mixture, stirring, for about 5 minutes or until softened.
Add tomatoes, breaking up with spoon, cinnamon, vinegar and capers; bring to boil. Reduce heat; simmer, covered, for 10 minutes or until chicken is no longer pink inside.
Sprinkle with parsley.
Per serving: about 212 calories, 29 g protein, 5⅕ g fat, 13 g carbohydrate, good source of iron.
Thursday's Menu: Calories Fat(g) Sicilian chicken 212 5⅕ 1 c couscous 201 0.3 1 ts butter 33 3.7½ c steamed spinach 21 ⅕ ½ ts butter 16 1⅘ 1 c milk 1% 102 2⅗ 1/16th choc cake 237 8⅗ [slice of 9-inch cake] ½ c froz strawberries 122
: ⅕ [sweetened variety] Total: 944 22⅗ Percent from fat: 21 percent Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96 [-=PAM=-] PA_Meadows@...