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Title: Sicilian Chicken - Thursday's Dinner Menu
Categories: Entree Lowfat 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
Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96 [-=PAM=-] PA_Meadows@msn.com
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