Recipe: Chicken Pronto


 CHICKEN PRONTO

Yield 4 servings                             Preparation time:  8 minutes     Cooking time:  22 minutes

Saute boneless chicken breasts in olive oil and serve with tomato, garlic, and olives in a wine-yougurt sauce.  Serve with Tomato Dolma (see recipe)

Ingredients:

1 pound chicken breasts, skinned and boned

1/4 cup, mild light flavores olive oil

1/4 teaspoon black pepper

1/4 teaspoon salt (optional)

1 medium tomato, chopped

6 pitted black olives, rinsed

1 clove garlic (or 2 scallions), mince

1/2 cup dry sherry or dry white wine

1/4 cup low-salt chicken broth

1/4 cup low-fat yogurt

1.  Brown chicken breasts in olive oil in a large skillet for about 15 minutes or until lightly browned.  Sprinkle with pepper and salt (if desired) and transfer to covered serving dish and keep warm.

 2.  Add tomato, olive, garlic, sherry, or white wine and chicken broth to skillet.  Bring sauce to boil and reduce heat.  Simmer for 7 minutes.  Add yogurt gradually while stirring.  Continue heating until sauce is warmed through.  Do Not allow to boil. 

3.  Pour sauce over chicken and serve.

Nutrient Analysis:

Calories per serving 358

Protein :  37 grams

Carb: 3.7 grams

Dietary fiber: 0.6 gram

Cholesterol :95 gm

total fat: 19 gm (170 cal)

Sat fat: 3.4 gm (31 cal)

poly fat:2.2 gm (20 cal)

mono fat: 12.1 gm (109cal)

 From cookbook:  The Low Cholesterol OLIVE OIL COOKBOOK BY sARAH sCHLESINGER AND bARBARA eARNEST

Recipe :    TOMATO DOLMA

 

Advertisements

Please comment, I love to hear from you!! What do you think?

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: