WLS Friendly Recipe

Jan 20, 2010

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.

 
 

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