Recipes: Chicken Breasts Mediterranean

the recipes

september 99

Chicken Breasts Mediterranean

When you travel the Mediterranean at meal time the aroma of garlic and the sight of fresh vegetables surrounds you. It is this freshness that makes this sauce memorable. This easy dish is one that can be made the day before and reheated without losing any flavor. When you have eaten enough chicken to sprout pin feathers, try making this with salmon or your favorite fish. Garnish with a few capers and you are set.

Roasted Chicken Breasts Mediterranean

(Makes 4 servings)

	olive oil cooking spray
4	4-ounce (120 g) skinless chicken breasts, all visible fat removed
3	large cloves garlic, minced
1/2	small onion, minced, about 2 tablespoons (30 g)
1	red bell pepper, seeded, deveined and chopped
3	tomatoes, peeled, seeded, chopped, about 3/4 pound (360 g)
1/4	cup (60 ml) dry white wine
	freshly ground pepper
1/4	cup(22.5 g) basil leaves, cut into thin slices, divided
	extra basil for garnish

Preheat oven to 400° F ( 205° C., gas mark 6) Coat a non-stick skillet with cooking spray and sauté the chicken breasts until brown on both sides. Remove from pan and set aside.
Re-coat the skillet. Add the garlic and onions, and sauté, stirring for 3 minutes. Add the bell pepper, tomatoes, wine, and pepper to taste; cook for another 4 minutes.
Place the chicken breasts in a oven proof dish, place half of the sliced basil on top, and pour the tomato sauce around the chicken pieces. Cover securely with aluminum foil and bake for 20-25 minutes or until done.
Remove the chicken breasts to a serving platter and then reduce the sauce for 5 minutes until it thickens. Pour over the chicken and top with remaining basil. Serve either hot, or at room temperature.

Per serving:	169 calories (10 % calories from fat), 28 g protein, 2 g total fat (0.4 g saturated fat), 8 g carbohydrates, 2 g dietary fiber, 66 mg cholesterol, 84 mg sodium
Diabetic exchanges:	3 very lean meat, 0.5 carbohydrate (1.5 vegetable)

Lemon Couscous

(makes 4 servings)

1	teaspoon (5 ml) canola oil
2	tablespoons (30 g) onion, minced
1 1/2	cups (360 ml) boiling water
	zest of 1 lemon, chopped fine
1	cup (150 g) couscous

Heat the oil in a covered non-stick pot. Add the onion and sauté until it wilts. Add the water, lemon zest, and couscous. Bring to a boil. Cover the pot and remove from the heat. Allow to sit for 5 minutes.
To serve, fluff the couscous with a fork.

Per serving:	175 calories (7 % calories from fat), 6 g protein, 1 g total fat (0.1 g saturated fat), 34 g carbohydrates, 2 g dietary fiber, 0 mg cholesterol, 5 mg sodium
Diabetic exchanges:	2.5 carbohydrate (2.5 bread/starch)

Broccoli with Feta

(makes 4 servings)

1 1/4	pounds (600 g) broccoli, trimmed and cut into florets, stems reserved for another use
1	tablespoon (15 ml) fresh lemon juice
	olive oil cooking spray
2	tablespoons (30 ml) low-fat feta cheese, crumbled
	freshly grated pepper

In a steamer set over boiling water, steam the broccoli, covered, for 4 minutes or until crisp-tender.
Place the broccoli in a bowl and sprinkle with lemon juice. Coat with cooking spray and toss with feta cheese and pepper to taste.
Serve immediately.

Per serving:	41 calories (16 % calories from fat), 4 g protein, 1 g total fat (0.4 g saturated fat), 6 g carbohydrates, 3 g dietary fiber, 2 mg cholesterol, 93 mg sodium
Diabetic exchanges:	0.5 carbohydrate (1.5 vegetable)

Fruited Meringue Drops

(Makes 30 cookies - 15 servings)

1	cup (130 g) mixed dried fruit
3	tablespoons (45ml) chopped pecans
2	large egg whites at room temperature
1/8	teaspoon (.6 ml) cream of tartar
1	tablespoon ( 15 ml ) honey
1/2	teaspoon ( 2.5 ml) vanilla extract

Preheat oven to 375° F. ( 190° C. gas mark 5) Line a cookie sheet with parchment. Place the dried fruit and pecans in a food processor and process until finely minced.
In a large bowl, beat egg whites and cream of tartar until foamy. Beat in honey and vanilla and continue to beat until it forms stiff peaks. Gently fold in fruit-nut mixture.
Drop by tablespoon onto a prepared cookie sheet. Place in middle of oven, Close the door and immediate turn off oven. Leave baking sheet in the closed oven for 1 1/2hours.Transfer cookies to a wire rack.

Per serving (2 cookies):	39 calories (22 % calories from fat), 1 g protein, 1 g total fat (0.1 g saturated fat), 7 g carbohydrates, 1 g dietary fiber, 0 mg cholesterol, 9 mg sodium
Diabetic exchanges:	0.5 carbohydrate (0.5 fruit)

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