Sicilian chicken - thursday's dinner menu

4 servings

Ingredients

Quantity Ingredient
1 teaspoon Dried basil
1 teaspoon Dried oregano
¼ teaspoon Salt
¼ teaspoon Pepper
4 Chicken breasts, boneless, skinless
1 tablespoon Olive oil
1 Onion, chopped
1 Garlic clove, minced
19 ounces Canned stewed tomatoes
½ teaspoon Cinnamon
2 teaspoons Red wine vinegar
2 teaspoons Capers, chopped - or green olives
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, 5⅕ g fat, 13 g carbohydrate, good source of iron.

Thursday's Menu: Calories Fat(g) Sicilian chicken 212 5⅕ 1 c couscous 201 0.3 1 ts butter 33 3.7½ c steamed spinach 21 ⅕ ½ ts butter 16 1⅘ 1 c milk 1% 102 2⅗ 1/16th choc cake 237 8⅗ [slice of 9-inch cake] ½ c froz strawberries 122

: ⅕ [sweetened variety] Total: 944 22⅗ Percent from fat: 21 percent Source: Canadian Living Test Kitchen, Canadian Living [magazine] Feb 96 [-=PAM=-] PA_Meadows@...

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