Moroccan Lemon Chicken With Summer Squash and Green Olives - 6g Carbs, 2g Fiber
From: The South Beach Diet (Phase 1)
A Creative Chicken Dinner
Recipes for chicken are always the most requested by South Beach dieters,
and there's no question why. Chicken is one of the most versatile foods
you can prepare. The recipe below offers a new take on a traditional
chicken entree. Beautifully seasoned with fresh parsley, cayenne, cinnamon,
and ground ginger, this delicious chicken dinner is perfect for a healthy
weeknight or company meal.
While the ingredient list for this recipe may seem long, it largely features
common pantry spices. When combined, these spices make up a version of
ras al-hanut, an intriguing blend that is widely used on Moroccan-style
meats and fish. If you prefer, look for prepared ras al-hanut or another
Moroccan blend in the spice section of your supermarket. Mixed with a
little extra-virgin olive oil, these spices make a wet rub that blackens
while cooking, giving the chicken a rich, exotic taste.
Cooking tip:
Use cutlets in place of chicken breasts if you want to avoid the
pounding step. Turkey cutlets can also be used.
Prep time: 20 minutes
Cook time: 25 minutes
Servings: 4
4 (6-oz) boneless, skinless chicken breasts
1 tsp ground cumin
1 tsp ground ginger
1/2 tsp cinnamon
1/2 tsp freshly ground black pepper
1/4 tsp allspice
1/4 tsp salt
1/8 tsp cayenne
1 lemon
4 tsp extra-virgin olive oil
1 small onion, thinly sliced
3/4 lb summer squash, thinly sliced crosswise
1/3 cup pitted green olives
2 Tbsp water
2 Tbsp chopped parsley
Pound chicken breasts between two sheets of waxed paper to 1/4" thick.
In a small bowl, mix together cumin, ginger, cinnamon, pepper, allspice,
salt, and cayenne. Finely grate zest from lemon into spice mixture.
Squeeze 1 tablespoon juice from lemon and add to spice mixture. Add
3 teaspoons of the oil to spice mixture and stir to combine. Spread
mixture on both sides of chicken breasts.
Heat a large nonstick skillet over medium-high heat. Add chicken, in
batches if necessary, and cook, turning, until blackened on the outside
and cooked through, 3 to 4 minutes per side. Transfer to a plate and
loosely cover with foil to keep warm.
Add remaining 1 teaspoon oil to the skillet and return to medium-high
heat. Add onion slices and cook, stirring constantly with a wooden
spoon and scraping up any browned bits, 3 minutes. Add squash, olives,
and 2 tablespoons water. Season lightly with additional salt and pepper;
stir well. Cover and cook until squash is tender, 4 to 5 minutes. Remove
the pan from the heat. Squeeze a little more lemon juice over chicken
and vegetables, sprinkle with parsley, and serve warm.
Servings: 4
Nutrition per Serving:
264 Calories, 8g Fat, 1g Sat, 41g Protein, 6g Carbs, 2g Fiber, 314mg Sodium
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