Estimated read time: 1-2 minutes
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Chicken Breasts with Tomato-Kalamata Sauce
Serves 4; 3 ounces chicken and 2 tablespoons sauce per serving
1 teaspoon dried oregano, crumbled
1/2 teaspoon paprika
1/2 teaspoon chili powder
4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
1 teaspoon olive or canola oil
1/2 cup water
1 medium tomato, seeded if desired and chopped
12 kalamata olives, coarsely chopped
1 medium garlic clove, minced
1/4 teaspoon pepper
1/8 teaspoon salt
1 1/2 ounces reduced-fat feta cheese, crumbled
In a small bowl, stir together the oregano, paprika, and chili powder. Sprinkle over the chicken. Using your fingertips, press the mixture firmly onto the chicken so the mixture adheres.
In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the chicken with the smooth side down for 5 minutes. Turn and cook for 4 minutes, or until the chicken is no longer pink in the center. Transfer to a serving plate.
Put the remaining ingredients except the feta in the skillet. Stir. Increase the heat to medium high and bring to a boil, scraping the bottom and side of the skillet to dislodge any browned bits. Boil for 2 1/2 to 3 minutes, or until the sauce is reduced to 1/2 cup, stirring frequently. Spoon over the chicken. Sprinkle with the feta.
Nutrients per Serving
Calories 196
Total Fat 7.0 g
Saturated 1.5 g
Polyunsaturated 1.0 g
Monounsaturated 3.5 g
Cholesterol 70 mg
Sodium 476 mg
Carbohydrates 4 g
Sugars 1 g
Fiber 1 g
Protein 29 g
Dietary Exchanges
1 vegetable 3 1/2 lean meat
This recipe is reprinted with permission from Love Your Heart, Copyright © 2007 by the American Heart Association. Published by Publications International, Ltd. Available at www.shopgored.org.
