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Tuscan Chicken with Tomato-Basil Relish

Makes 2 servings

Tuscan Chicken 
A fresh tomato-basil relish tops this simple chicken dish. The broccoli takes only minutes to cook in a microwave oven. It's topped with toasted almonds.

1/2 cup diced plum tomatoes
2 tablespoons diced red onion
1/4 cup sliced, drained sweet pimientos
1/4 cup snipped fresh basil leaves
1/2 tablespoon balsamic vinegar
Salt and freshly ground black pepper
3/4 pound boneless, skinless chicken breasts
Olive oil spray

Mix tomatoes, onion, sweet pimientos, and basil together in a small bowl. Add vinegar and toss to mix. Add salt and pepper to taste. Set aside.

Place chicken between two pieces of waxed paper or aluminum foil and flatten with a meat bat or the bottom of a heavy skillet to 1/2 inch thick. Heat a large nonstick skillet on medium high heat and spray with olive oil spray. Add chicken and sauté 3 minutes per side. Sprinkle salt and pepper to taste on the cooked sides. Divide between 2 dinner plates and spoon the tomato relish on top.

Per serving: 307 calories, 54.6 grams protein, 4.2 grams carbohydrate, 9.0 grams fat (2.1 saturated), 144 milligrams cholesterol, 131 milligrams sodium, 0 gram fiber

 

Toasted Almond Broccoli

Makes 2 servings

4 tablespoons sliced almonds
1/2 pound broccoli florets (4 cups)
2 teaspoons olive oil
Salt and fresh ground black pepper

Heat a nonstick skillet on medium heat and add almonds. (This can be done in the same skillet to be used for the chicken.) Sauté 1 minute or until almonds are golden, not brown. Remove and set aside. Place broccoli in a microwave-safe bowl and microwave on high for 4 minutes. Remove and add oil and salt and pepper to taste. Toss well. Sprinkle almonds on top.

Per serving: 213 calories, 9.7 grams protein, 13.4 grams carbohydrate, 16.2 grams fat (1.4 saturated), 0 milligram cholesterol, 40 milligrams sodium, 4.9 grams fiber

 

Helpful Hints

• Any type of ripe tomato can be used for the relish.

• Fresh parsley or cilantro, can be used instead of basil.

• A quick way to chop basil is to wash, dry and snip the leaves right off the stem with a scissors.

• To save washing an extra skillet, sauté the almonds for a few minutes in a large skillet, then remove them and use the same skillet to cook the chicken.

Countdown

• Make tomato relish.

• Sauté almonds.

• Prepare chicken.

• Make broccoli.

Shopping List

Produce
1 large plum tomato
1 small bunch basil
1/2 pound broccoli florets

Meat
3/4 pound boneless, skinless chicken breasts

Grocery
1 small jar sliced, sweet pimientos
1-1/2 ounces sliced almonds

Staples
Red onion
Olive oil spray
Olive oil
Balsamic vinegar
Salt
Black peppercorns

 

Buy the Book!

 

from:
More Low-Carb Meals in Minutes
A Three-Stage Plan for Keeping It Off
by Linda Gassenheimer
Bay Books
Price: $18.95
ISBN: 1579595235
Recipes reprinted by permission.

 

More Low-Carb Meals in Minutes

Recipes

from Kate's Global Kitchen

 


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This page created March 2003


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