blazedog
05-31-2005, 08:34 AM
This is very good and simple to make -- considering it is one dsh. I've made it with whole wheat couscous and also brown rice. The fresh rosemary adds a really nice note -- the last time I made it, I bought the rosemary, chopped it and forgot to add it:rolleyes:
I'm on a whole wheat kick so I made my own crumbs with whole wheat bread.
Since all the veggies go in at once, I've prepped on the weekend when chopping other veggies and made it on a weeknight - it then becomes effortless.
Farmers' Market Chicken
3 tablespoons tomato paste
¼ teaspoon salt
¼ teaspoon black pepper
1 (10 1/2-ounce) can low-salt chicken broth
1 clove, garlic minced
2 tablespoons Italian-seasoned breadcrumbs
4 (4-ounce) skinned, boned chicken breast halves
1 tablespoon olive oil
1 cup diced carrot
1 cup diced red onion
1 cup diced yellow squash
1 cup diced zucchini
2 tablespoons dry vermouth
4 cups hot cooked long-grain rice
2 teaspoons chopped fresh rosemary
Combine the first 5 ingredients in a medium bowl; stir well with a whisk.
Place the breadcrumbs in a shallow dish; dredge the chicken in breadcrumbs. Heat olive oil in a large nonstick skillet over medium-high heat; add the chicken, and sauté 6 minutes on each side. Remove chicken from pan. Add the carrot, onion, squash, zucchini, and vermouth to pan, and sauté 5 minutes, stirring occasionally. Return chicken to pan, and add the broth mixture. Bring mixture to a boil; cover, reduce heat, and simmer mixture 15 minutes. Serve chicken and vegetable mixture over the rice, and sprinkle with chopped rosemary.
Nutritional information per serving:
Yield: 4 servings (serving size: 1 chicken breast half, 1 cup rice, and 3/4 cup vegetables)
NUTRITION PER SERVING
CALORIES 454 (12% from fat); FAT 6g (sat 1.2g, mono 2.9g, poly 0.7g); PROTEIN 33.9g; CARB 64.6g; FIBER 4g; CHOL 67mg; IRON 3.8mg; SODIUM 376mg; CALC 79mg;
Source
Cooking Light
Servings
4
I'm on a whole wheat kick so I made my own crumbs with whole wheat bread.
Since all the veggies go in at once, I've prepped on the weekend when chopping other veggies and made it on a weeknight - it then becomes effortless.
Farmers' Market Chicken
3 tablespoons tomato paste
¼ teaspoon salt
¼ teaspoon black pepper
1 (10 1/2-ounce) can low-salt chicken broth
1 clove, garlic minced
2 tablespoons Italian-seasoned breadcrumbs
4 (4-ounce) skinned, boned chicken breast halves
1 tablespoon olive oil
1 cup diced carrot
1 cup diced red onion
1 cup diced yellow squash
1 cup diced zucchini
2 tablespoons dry vermouth
4 cups hot cooked long-grain rice
2 teaspoons chopped fresh rosemary
Combine the first 5 ingredients in a medium bowl; stir well with a whisk.
Place the breadcrumbs in a shallow dish; dredge the chicken in breadcrumbs. Heat olive oil in a large nonstick skillet over medium-high heat; add the chicken, and sauté 6 minutes on each side. Remove chicken from pan. Add the carrot, onion, squash, zucchini, and vermouth to pan, and sauté 5 minutes, stirring occasionally. Return chicken to pan, and add the broth mixture. Bring mixture to a boil; cover, reduce heat, and simmer mixture 15 minutes. Serve chicken and vegetable mixture over the rice, and sprinkle with chopped rosemary.
Nutritional information per serving:
Yield: 4 servings (serving size: 1 chicken breast half, 1 cup rice, and 3/4 cup vegetables)
NUTRITION PER SERVING
CALORIES 454 (12% from fat); FAT 6g (sat 1.2g, mono 2.9g, poly 0.7g); PROTEIN 33.9g; CARB 64.6g; FIBER 4g; CHOL 67mg; IRON 3.8mg; SODIUM 376mg; CALC 79mg;
Source
Cooking Light
Servings
4