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The Recipe Instructions |
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Ingredients
1 tsp dried basil
1 tsp dried oregano
1/4 tsp salt
1/4 tsp pepper
4 chicken breasts, boneless, skinles, s
1 tbsp olive oil
1 onion, chopped
1 garlic clove, minced
19 oz canned stewed tomatoes
1/2 tsp cinnamon
2 tsp red wine vinegar
2 tsp capers, chopped - or green olives
1 fresh parsley, chopped
Directions
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
Servings: 4
Diet Sicilian Chicken - Thursdays Dinner Menu Recipe brought to you by Diet Recipes To-Go
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The Atkins’ Diet
First invented by doctor atkins in the 1960s, the atkins diet achieved most of its fame during the last decade. Having many well known film stars amongst its supporters, it supposedly allows fat reduction whilst allowing you to eat many foods that would not be part of a normal diet, like bacon and some dairy produce. With this diet you are supposed to eat fat and protein, it is carbohydrates that need to be avoided. It is often referred to as a low carbohydrate, high protein, weight loss regime. With this diet, the foods you should avoid are processed and refined sugar, milk, white bread, starchy vegetables, white rice and white flour, including cereals and pasta made from white flour. With this diet the foods you are encouraged to eat are nutrient-rich unprocessed foods like meat, fish & poultry. You also can eat shellfish, regular full fat cheese, butter and olive oil. Wonder foods with carotenes (includes paprika, turnip greens and tomato ketchup) These plants have high levels of alpha and beta carotenes believed by experts play a key role in minimizing the chances of contracting, specifically those cancers involving the esophagus. The majority of these also help you lose weight, so should be included in every weight loss regime. |