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Tuscan Chicken Breasts with Polenta
Tuscan Chicken Breast with Polenta
Yield: Makes 8 servings
Cornmeal is ground from dried white or yellow corn and is a versatile grain high in fiber and many essential nutrients. Polenta, a staple of northern Italy, is a mush made from cornmeal. Here, it is cooled until firm, then sliced, lightly browned and topped with an herbed tomato sauce.
Ingredients:
4cups fat-free reduced-sodium chicken broth
1cup polenta or yellow cornmeal
1/2teaspoon garlic powder
1/2teaspoon Italian seasoning
1/4teaspoon salt
1/4teaspoon black pepper
8skinless chicken breasts (about 3 pounds)
Tuscan Tomato Sauce (recipe follows)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Preparation:
1.Bring chicken broth to a boil in large saucepan over high heat; slowly stir in polenta. Reduce heat to low; cook 15 to 20 minutes, stirring frequently, or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9X5-inch loaf pan. Cool; cover and refrigerate 2 to 3 hours or until firm.2.Preheat oven to 350°F. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, meaty side up, in single layer in 13X9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.3.Meanwhile, prepare Tuscan Tomato Sauce; keep warm.4.Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.5.Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
Nutritional Information:
Serving Size: 1 chicken breast with 2 slices polenta (4 triangles) and 1/4 cup plus 2 tablespoons Tuscan Tomato Sa
Sodium
406 mg
Protein
31 g
Fiber
4 g
Carbohydrate
21 g
Cholesterol
69 mg
Saturated Fat
1 g
Total Fat
4 g
Calories from Fat
15 %
Calories
248
Dietary Exchange:
Vegetable
1
Starch
1
Meat
3
Tuscan Tomato Sauce
Yield: Makes about 3 cups
Ingredients:
Nonstick cooking spray
1/2cup chopped onion
2cloves garlic, minced
8plum tomatoes, coarsely chopped
1can (8 ounces) tomato sauce
2teaspoons dried basil
2teaspoons dried oregano leaves
2teaspoons dried rosemary leaves, crushed
1/2teaspoon freshly ground black pepper
Preparation:
1.Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender.2.Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; bring to a boil. Reduce heat and simmer, uncovered, about 6 minutes or until desired consistency is reached, stirring occasionally.
Nutritional Information:
Serving Size: 1/4 cup
Sodium
122 mg
Protein
1 g
Fiber
2 g
Carbohydrate
7 g
Saturated Fat
Total Fat
Calories from Fat
11 %
Calories
31
Dietary Exchange:
Vegetable
1
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