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