| CATEGORY |
CUISINE |
TAG |
YIELD |
| Meats, Dairy, Grains |
|
Low-fat, Quick’n’eas, Dinner |
4 |
Servings |
INGREDIENTS
| 2 |
tb |
Unbleached flour |
| 2 |
tb |
Yellow cornmeal |
| 1 |
tb |
Fresh parsley; snipped |
| 1/2 |
ts |
Dried oregano |
| 1/2 |
ts |
Dried basil |
| 1/4 |
ts |
Black pepper |
| 4 |
|
Skinless boneless chicken breast halves (1/4 lb each) |
| 16 |
oz |
Tomato sauce; no salt |
| 3/4 |
c |
Reduced-fat mozzarella cheese; shredded |
| 2 |
tb |
Grated Parmesan cheese |
| 8 |
sm |
Red potatoes; cumberbund pared |
| 1 |
lb |
Green beans; washed, untrimmed |
| 1 |
tb |
Red wine vinegar |
| 1 |
ts |
Dijon mustard |
| 2 |
|
Cloves garlic; minced |
| 1/2 |
|
Dried oregano |
| 1/8 |
ts |
Black pepper |
INSTRUCTIONS
SIDE DISHES
MEDITERRANEAN SAUCE
PANTRY: Three ounces of shredded cheese equals 3/4 cup. Substitute 1
pound of turkey cutlets for the chicken. Substitute Yukon golds, or 'white
rose' potatoes for the red new potatoes or 'red bliss'.
Combine flour, cornmeal, parsley, oregano, basil and pepper. COAT CHICKEN
with mixture. Shake off excess.
Coat a nonstick skillet with nonstick spray. Warm over medium-high heat,
then BROWN CHICKEN for 3 minutes on each side.
Put scrubbed POTATOES in a baking dish (that will fit along side chicken's
dish) and put in the oven. Set oven to 375F. [see NOTE]
In a shallow baking dish, spread 1/2 cup sauce. Place chicken in dish and
top with remaining sauce. Sprinkle with cheeses. BAKE until cheese is
melted and chicken is cooked through, about 20 minutes.
STEAM GREEN BEANS. Whisk the sauce ingrendients in order listed. Just
before serving, add beans and toss to coat.
Chicken: 149 cals, 2.8 g fat (14 mg cholesterol) Beans: 47 cals, 0.4 g fat
(0 mg cholesterol)
Quick and healthy magazine is published quarterly; Chicken Recipe by Steven
Petusevsky; listed Nov 1996 by Path c/o McRecipe
NOTE: From Frances Price, Cooking for Two (Or Just You): microwave two
baking potatoes for about 5 to 6 minutes (add an extra 2 minutes each
additional potato). Then transfer to baking sheet and bake, 375F for about
15 minutes.
Recipe By : Prevention's Quick & Healthy (Fall, 1996)
Posted to MC-Recipe Digest V1 #278
Date: Mon, 4 Nov 1996 13:36:03 -0800 (PST)
From: PatH <phannema@wizard.ucr.edu>
A Message from our Provider:
“God owns you, and every molecule you have ever touched”