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Title: Sicilian chicken - thursday's dinner menu
Categories: Main dish, Low-fat, Chicken, Canadian
Yield: 4 Servings
1 ts Dried basil
1 ts Dried oregano
1/4 ts Salt
1/4 ts Pepper
4 Chicken breasts, boneless,
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
Serve with - Couscous Steamed spinach Chocolate cake with
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
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
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