Sicilian Chicken
Categories: Poultry etc | Main dish | Low-fatServes: 4 Servings
Ingredients:
- 1 ts Dried basil
- 1 ts Dried oregano
- 1/4 ts Salt
- 1/4 ts Pepper
- 4 Chicken breasts, boneless,
- - skinless
- 1 tb Olive oil
- 1 Onion, chopped
- 1 Garlic clove, minced
- 19 oz Canned stewed tomatoes
- 1/2 ts Cinnamon
- 2 ts Red wine vinegar
- 2 ts Capers, chopped - or
- - green olives
- Fresh parsley, chopped
Instructions:
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, 5.2 g fat, 13 g
carbohydrate, good source of iron.
Thursday's Menu: Calories Fat(g) Sicilian chicken 212 5.2 1 c
couscous 201 0.3 1 ts butter 33 3.7 1/2 c steamed
spinach 21 0.2 1/2 ts butter 16 1.8 1 c milk 1% 102 2.6
1/16th choc cake 237 8.6 [slice of 9-inch cake] 1/2 c
froz strawberries 122
: 0.2 [sweetened variety]
Total: 944 22.6 Percent from fat: 21 percent
Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96
: [-=PAM=-] PA_Meadows@msn.com From: Paul A. Meadows Date: Fri,
12 Jan 1996
Posted to MM-Recipes Digest V3 #190
Date: Wed, 3 Jul 1996 22:07:51 -0700
From: Julie Bertholf
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