Grilled Chicken Breasts with Roasted Yellow Tomato Sauce - 8g Carbs, 2g Fiber
From: The New Mayo Clinic Cookbook, winner of the 2005 James Beard award.
Dietitian's tip: This recipe uses the grill or broiler to both cook the chicken and make a smoky-flavored tomato sauce. The yellow tomato sauce also makes this dish unique.
Healthy carb = whole fruits & vegetables, at least 50% whole grains and no more than 1 tsp of sugar per serving
Low sodium = no more than 140 mg of sodium per serving
Low fat = no more than 3 g of fat per serving
Serves: 4
4 yellow tomatoes, halved crosswise and seeded
1 1/2 Tbsp extra-virgin olive oil
2 garlic cloves, minced
1 Tbsp balsamic vinegar
3 Tbsp chopped fresh basil
1/4 tsp salt
1/4 tsp freshly ground black pepper
4 skinless, boneless chicken breast halves, each about 5 oz
2 Tbsp chopped fresh flat-leaf (Italian) parsley
1 Tbsp chopped fresh thyme
Prepare a hot fire in a charcoal grill or preheat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Arrange the tomatoes skin side down on the grill rack or skin side up on a broiler pan lined with aluminum foil. Grill or broil until the skins begin to blacken, about 5 minutes. Transfer to a bowl, cover with plastic wrap, and let steam until the skins loosen, about 10 minutes.
In a small frying pan, heat the olive oil over medium heat. Add the garlic and saute until softened, about 1 minute. Remove from the heat and set aside.
Core and peel the tomatoes. In a blender or food processor, combine the tomatoes, the garlic with the oil, and the vinegar. Pulse until well blended. Stir in 1 tablespoon of the basil and 1/8 teaspoon of the pepper.
Sprinkle the chicken breasts with 1/4 teaspoon salt and the remaining 1/8 teaspoon pepper. In a shallow dish, stir together the parsley, thyme and the remaining 2 tablespoons basil. Dredge the chicken in the herb mixture, coating completely. Grill or broil the chicken, turning once, until browned on both sides and no longer pink on the inside, about 4 minutes on each side.
Transfer the chicken breasts to warmed individual plates. Spoon the tomato sauce on top, dividing evenly. Serve immediately.
Serves: 4
Serving size: 1 piece
Nutrition per Serving:
235 Calories, 7g Total Fat, 1g Saturated Fat, 4g Monounsaturated Fat,
82mg Cholesterol, 287mg Sodium, 8g Total Carbs, 2g Dietary Fiber,
35g Protein
Mayo Clinic Healthy Weight Pyramid Servings:
1 Vegetables, 2 Protein and dairy, 1 Fats,
Diabetes Meal Plan Exchanges:
1 Non-starchy vegetables, 4 Meat and meat substitutes, 1 Fats
Dash Eating Plan Servings:
1 Vegetables, 4 Meats, poultry and fish, 1 Fats and oils
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