Tuscan Chicken with Tomato-Basil Relish
Makes 2 servings
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
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
- Tuscan Chicken with Tomato-Basil Relish
- Toasted Almond Broccoli
- Greek Shrimp with Feta
- Romaine and Fresh Cabbage Salad
from Kate's Global Kitchen
This page created March 2003
