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RECIPE: heart healthy..saucy tomato chicken

22 years ago


Heart Healthy Cooking  2002

Serves: 4

6 oz. uncooked yolk-free egg noodles

1 can (14-1/2 oz.) stewed tomatoes with onions, celery and green bell pepper

1 tsp. dried oregano

2 cloves garlic, minced

4 boneless chicken breasts (4 oz., each), rinsed and patted dry

2 tsps. Extra virgin olive oil

Cook noodles according to package directions, omitting salt and oil. In a large nonstick skillet over high heat, add tomatoes, oregano and garlic. Boil 5 minutes stirring constantly, or until liquid has evaporated and mixture becomes slightly darker in color as it caramelizes. Mixture will be thick. Transfer to a small bowl; cover with plastic wrap to keep warm. Reduce heat to medium. Spray skillet with nonstick cooking spray. Add chicken, flat side down and cook 6 minutes. Turn; reduce heat to medium-low. Spoon sauce into skillet between chicken. Cover and cook 4 minutes or until chicken is no longer pink in center. Remove skillet from heat. Place drained noodles on serving platter, and top with chicken. Add olive oil to sauce in skillet; stir well to blend. Spoon equals amounts of tomato mixture over each piece of chicken NOTE: It is important to reduce tomato mixture over high heat to allow sugars in the stewed tomatoes to lightly caramelize. This gives the tomatoes a deep concentrated flavor and a rustic red color. Stir constantly to prevent burning.

Nutritional Analysis: 330 calories (11% from fat)Â4 gm fat (1 gm saturated)Â34 gm proteinÂ65 mg cholesterolÂ39 gm carbohydrateÂ380 mg sodiumÂ3 gm fiber