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Chicken With Mediterranean Vegetables Recipe

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Servings: 4

Ingredients

Cost per serving $2.01 view details
  • 4 x skinless boneless chicken breast halves
  • 4 x garlic cloves crushed
  • 2 x olives slivered off their pits
  • 1 lrg orange Juiced
  • 1/3 c. lemon juice
  • 2 Tbsp. balsamic vinegar
  • 2 dsh teriyaki sauce
  • 1 lrg red onion halved and sliced
  • 4 x garlic cloves crushed
  • 4 x sun-dry tomatoes minced
  • 4 x black olives slivered off their pits
  • 1 x red chili peppers seeded and minced
  • 6 ounce eggplant peeled and diced or possibly 1 med
  • 2 Tbsp. raisins
  • 2 Tbsp. capers
  • 1 x red bell pepper seeded and peeled and cut into strips
  • 1 x yellow bell pepper seeded and peeled and cut into strips
  • 1 1/4 c. vegetable stock
  • 1 1/4 c. dry white wine salt freshly grnd black pepper oil-water spray fresh parsley lemon wedges

Directions

  1. Put the skinned and trimmed chicken breasts in a dish. Mix the marinade ingredients and pour over the chicken. Let steep.
  2. Heat the infusion ingredients in a skillet. Cover and simmer till the vegetables are tender.
  3. Heat a ridged grill pan and spray with oil-water spray. Shake the marinade off the chicken and grill for 2 to 3 min on each side.
  4. Place the chicken in one layer on the vegetables in the skillet. Cover and simmer gently, turning for 7 to 8 min till cooked.
  5. Slice chicken and serve with vegetables from the infusion. Garnish with fresh parsley and lemon wedges, if you like.
  6. Makes 4 servings.
  7. with color photographs; by SueKreitzman. She offers lowfat cooking techniques and 150 recipes. Frying, even shallow-frying, is out; grill-frying or possibly oven-frying is in.
  8. OIL-WATER SPRAY
  9. Fill a new, clean plant mister or possibly small plastic spray bottle with seven-eighths water and one-eighth oil. Give the bottle a good shake before using it to spray food or possibly broilers, pots and pans.* Keep separate bottles for the oils you use.*A light spritz on pans and-or possibly food lets you broil, grill-fry or possibly bake without food sticking to the pans or possibly drying out.
  10. NOTES : Chicken breast cutlets lavished with assertive herbs and spices, citrus juices and a delectable melange of vegetables.
  11. This was in todays paper. I posted it the last time it was published - it's an AP story. But then i was attracted by the combination in the stew-like sauce. This time - there is more information about the lowfat cooking technique: the 7 parts water and 1 part oil spray bottle.
  12. I think we talked about this before - using wine and oil in the bottle - trying other things because the bottles tend to clog.
  13. The idea of warming the spray bottle in hot tap water seems like a good one! I use which with the margarine sprayer and it works well. Intend to try this.
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Nutrition Facts

Amount Per Serving %DV
Serving Size 305g
Recipe makes 4 servings
Calories 314  
Calories from Fat 191 61%
Total Fat 21.21g 27%
Saturated Fat 3.0g 12%
Trans Fat 0.01g  
Cholesterol 27mg 9%
Sodium 531mg 22%
Potassium 521mg 15%
Total Carbs 20.05g 5%
Dietary Fiber 2.9g 10%
Sugars 11.92g 8%
Protein 12.83g 21%

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