Sicilian chicken - thursday's dinner menu




Sicilian chicken - thursday's dinner menu
  Sicilian    Chicken    Dinner    Low Fat    Canadian  
Last updated 10/4/2011 7:56:59 PM. Recipe ID 18706. Report a problem with this recipe.


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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,
           - 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
 
  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
  




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Recipe ID 18706 (Apr 03, 2005)


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