Chicken With Mediterranean Vegetables Recipe
Servings: 4
Ingredients
- 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
- Put the skinned and trimmed chicken breasts in a dish. Mix the marinade ingredients and pour over the chicken. Let steep.
- Heat the infusion ingredients in a skillet. Cover and simmer till the vegetables are tender.
- 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.
- Place the chicken in one layer on the vegetables in the skillet. Cover and simmer gently, turning for 7 to 8 min till cooked.
- Slice chicken and serve with vegetables from the infusion. Garnish with fresh parsley and lemon wedges, if you like.
- Makes 4 servings.
- 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.
- OIL-WATER SPRAY
- 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.
- NOTES : Chicken breast cutlets lavished with assertive herbs and spices, citrus juices and a delectable melange of vegetables.
- 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.
- I think we talked about this before - using wine and oil in the bottle - trying other things because the bottles tend to clog.
- 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.
Adding to Planner
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% |
