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The Recipe Instructions |
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Ingredients
4 cup defatted low-sodium chicken broth
1 cup yellow cornmeal
1/2 tsp garlic powder
1/2 tsp dried Italian seasoning
1/4 tsp salt
1/4 tsp freshly-ground black pepper
8 skinless chicken breast halves - (3
Nonstick cooking spray, as needed
Fresh spinach leaves, (optional), steamed
=== TUSCAN TOMATO SAUCE ===
Nonstick cooking spray, as needed
1/2 cup chopped onion
2 garlic cloves, minced
8 plum tomatoes, coarsely chopped
1 can tomato sauce - (8 oz)
2 tsp dried basil leaves
2 tsp dried oregano leaves
2 tsp dried rosemary
1/2 tsp freshly-ground black pepper
Directions
In large nonstick saucepan, heat chicken broth to a boil; slowly stir in
cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes
or until mixture is very thick and pulls away from side of pan. (Mixture
may be lumpy.) Pour polenta into greased 9- by 5-inch loaf pan. Cool;
refrigerate 2 to 3 hours or until firm.
Heat oven to 350 degrees. Combine garlic powder, Italian seasoning, salt
and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken,
breast-side up, in single layer in 13- by 9-inch baking pan. Bake,
uncovered, about 45 minutes or until chicken is no longer pink in center
and juices run clear.
Remove polenta from pan; transfer to cutting board. Cut polenta crosswise
into 16 slices. Cut slices into triangles, if desired. Spray large
nonstick skillet with cooking spray; heat over medium heat until hot. Cook
polenta about 4 minutes per side or until lightly browned.
Place spinach leaves, if desired, on serving plates. Arrange polenta
slices and chicken over spinach; top with Tuscan Tomato Sauce.
For the Tuscan Tomato Sauce: Spray medium nonstick saucepan with cooking
spray; heat over medium heat until hot. Add onion and garlic; cook and
stir about 5 minutes or until tender. Stir in tomatoes, tomato sauce,
basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low
and simmer, uncovered, about 6 minutes or until desired consistency,
stirring occasionally.
This recipe yields 8 servings.
Exchanges Per Serving (includes 1/8 of Tuscan Tomato Sauce): 1 Starch, 3
Meat, 1 Vegetable.
Nutrition Facts: Calories 248; Calories from Fat 15%; Total Fat 4g;
Saturated Fat 1g; Protein 31g; Carbohydrates 21g; Cholesterol 69mg;
Sodium 406mg; Dietary Fiber 4g.
Comments: Cornmeal is ground from dried white or yellow corn and is a
versatile grain high in fiber and many essential nutrients. Polenta, a
staple of northern Italy, is a mush made from cornmeal. Here, it is cooled
until firm, then sliced, lightly browned and topped with an herbed tomato
sauce.
Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-19-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"
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Per Serving (excluding unknown items): 83 Calories; 1g Fat (5.9% calories
from fat); 2g Protein; 18g Carbohydrate; 2g Dietary Fiber; 0mg Cholesterol;
73mg Sodium. Exchanges: 1 Grain(Starch); 1/2 Vegetable; 0 Fat.
Nutr. Assoc. : 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0 0
Contributor: n/a
Preparation Time: 0:00
Servings: 8
Diet Tuscan Chicken Breasts With Polenta Recipe brought to you by Diet Recipes To-Go
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