Connie C.

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Balsamic Chicken and Vegetables

1/4 cup bottled Italian salad dressing (you can use low fat)
2 Tbsp. balsamic vinegar
1 Tbsp. honey (if you dump easily, you might want to use the SF honey - I've seen it in the supermarket)
1/8 tsp. crushed red pepper
2 Tbsp. olive oil
12 oz. chicken breast tenderloins, cut into bite-sized pieces
10 oz. asparagus, cut into 2-inch pieces (I used broccoli instead - my pouch doesn't like asparagus)
1 cup shredded carrot
1 small tomato, seeded and chopped

For sauce, in a small bowl stir together salad dressing, vinegar, honey, and crushed red pepper. Set aside.

In a large skillet heat oil. Add chicken; cook over medium-high heat for 5 to 6 minutes or until chicken is tender and no longer pink. Transfer chicken from skillet to a serving platter; cover and keep warm.

Add asparagus (or broccoli) and carrot to skillet. Cook and stir for 3 to 4 minutes (a bit longer for broccoli) or until asparagus is tender-crisp; transfer to serving platter.

Stir sauce; add to skillet. Cook and stir for 1 minute, scraping up brown bits. Add chicken and veggies to sauce and stir. Remove to serving platter and sprinkle with chopped tomato.

 
 

Here are a couple of recipes I tried recently that were particularly delish! I can't seem to get over my trip to Italy this past July, so anything vaguely Mediterranean is a "must try" for  me. I hope anyone reading this will enjoy these.

Chicken with Olives  

2 Tbsp. olive oil
4 skinless, boneless chicken breast halves (I actually cut mine in bite-size pieces)
1 med. Onion, sliced
2 cloves garlic, minced
1 15oz. can crushed tomatoes
1 5.75oz. jar sliced pitted green olives, drained
1 2.25oz. can sliced pitted ripe olives, drained
2 Tbsp. capers, drained
2 Tbsp. finely shredded lemon peel
1 tsp. dried oregano, crushed
salt
ground black pepper
3 Tbsp. fresh Italian parsley leaves (flat leaf)  

In a large skillet heat oil over medium-high heat. Cook chicken in hot oil 5 minutes or until brown, turning once. Remove chicken from skillet; set aside. Add onion to skillet and cook over medium heat about 8 minutes or until tender, stirring occasionally. Add garlic and cook 1 minute more. Stir in tomatoes, olives, capers, lemon peel, and oregano. Place chicken on tomato mixture. Bring to boiling; reduce heat. Simmer, covered 13 to 15 minutes or until chicken is no longer pink. To serve, place chicken on platter. Season tomato mixture to taste with salt and pepper. Spoon tomato mixture over chicken. Sprinkle with parsley. Makes 4 servings (for normal people – more for WLS postops).   Each serving(based on 4 servings): 340 calories, 16 g total fat, 82 mg chol., 1,311 mg sodium, 13 g carb., 35 g protein


Mediterranean Chicken

1 6oz. jar marinated artichoke hearts
1 Tbsp. olive oil
12 oz. skinless, boneless chicken breast, cut into bite-size pieces
3 cloves garlic, thinly sliced
1/2 cup chicken broth
1 tsp. dried oregano, crushed
1 c. roasted sweet red peppers, drained and cut into strips
1/4 c. pitted kalamata olives
1/4 c. crumbled feta cheese (optional)
fresh basil leaves (optional)

Drain artichoke hearts, reserving marinade. Cut any large pieces. Set aside. In a large skillet heat oil over medium-high heat. Add chicken and garlic. Cook and stir until chicken is brown. Add the reserved artichoke marinade, broth, and oregano.
Bring to boiling; reduce heat. Simmer, covered for 10 minutes. Stir in artichokes, roasted sweet peppers, and olives. Heat through.
Serve sprinked with feta cheese and fresh basil leaves.

Serves 4 (normal serving sizes)
26g protein / serving