Thursday 12/1 Dinner

[Big Country]

So, tonight Ithink Iam going to prepare a chicken with a tomato-zucchini sauce, served with whole wheat pasta.

 

again, like the Korean Pepepr Steak, I will post the recipe when I get a chance, but basically yo pan sear the chicken breasts, then make a sauce using zucchini, canned tomoatoe and several spices/seasonings, adding the chicken back in for a little more cooking in the sauce.

 

Sounded good so I will give it a shot.

[Big Country]

TOMATO-AND-ZUCCHINI-SAUCED CHICKEN

 

You'll need:

 

2 chicken breasts, 4–5 oz each, pounded to

an even 1/4" thickness

 

1 tsp olive oil

 

3/4 c chopped zucchini

 

3/4 c no-salt-added canned tomatoes

 

Plus: Salt and pepper; 1 clove garlic, crushed;

1/2 tsp dried basil

 

How to make it:

 

1. Sear the chicken in a skillet on medium-high heat (about 4 to 5 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the breasts from the skillet, and reduce the heat to medium.

 

2. Add the olive oil and garlic to the skillet,

stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds).

 

3. Add the zucchini and basil. Let the mixture rest for 1 minute.

 

4. Stir in the tomatoes and place the chicken breasts back in the skillet.

 

5. Cover and cook for 2 minutes more.

 

Extra credit: Use a vegetable peeler to shave a little Parmesan onto each breast.

 

Eat with: 1 c whole-wheat pasta

 

Makes 2 servings

 

Per serving, including pasta: 523 calories, 42 g protein, 79 g carbohydrates, 7 g fat (1 g saturated), 13 g fiber, 400 mg sodium