This saucy one-skillet chicken dish is full of tomatoes, spinach, olives and capers. Try Kalamata olives in place of the green Sicilians or a combination of both. Serve over whole-wheat egg noodles with a mixed green salad on the side.
Yield: Makes 4 servings
Total Time: 20 minutes
Recipe Ingredients:
- 1 14-ounce can petite diced tomatoes with garlic and olive oil or other Italian-style seasoning
- 1 1/2 cups frozen chopped spinach, thawed
- 1/3 cup halved Sicilian or other green olives
- 1 tablespoon capers, rinsed
- 1/4 teaspoon crushed red pepper, or to taste
- 4 4-ounce chicken cutlets (see Tip)
- 1/4 teaspoon freshly ground pepper
- 1 tablespoon extra-virgin olive oil
Recipe Steps:
- Combine tomatoes, spinach, olives, capers and crushed red pepper in a bowl. Sprinkle both sides of chicken with pepper.
- Heat oil in a large skillet over medium-high heat. Cook the chicken until browned on one side, 2 to 4 minutes. Turn it over; top with the tomato mixture. Reduce heat to medium, cover and cook until cooked through, 3 to 5 minutes.
Recipe Nutrition: Per serving : 210 Calories; 8 g Fat; 2 g Sat; 5 g Mono; 63 mg Cholesterol; 8 g Carbohydrates; 26 g Protein; 3 g Fiber; 527 mg Sodium; 401 mg Potassium
1/2 Carbohydrate Serving
Exchanges: 1 1/2 vegetable,3 lean meat, 1 fat
Tips & Notes:
Tip: If you can’t find chicken cutlets for this recipe, you can make your own. Purchase four 5-ounce chicken breasts. Remove the tenders and trim the fat. Place the chicken between pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to about 1/2 inch thick.
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