A light recipe!
Ingredients
- The 5 ingredients:
- 4 (6-ounce) skinless, boneless chicken breast halves
- 1 cup multicolored cherry or grape tomatoes, halved
- 3 tablespoons oil and vinegar dressing, divided
- 20 olives, halved
- 1/2 cup (2 ounces) crumbled feta cheese
Preparation
- Prepare grill to medium-high heat. Sprinkle chicken evenly with 1/4 teaspoon salt and 1/4 teaspoon freshly ground black pepper. Place chicken on grill rack coated with cooking spray, and grill for 6 minutes on each side or until chicken is done. Keep warm. Combine tomatoes, 1 1/2 tablespoons dressing, and olives in a medium skillet over medium heat, and cook for 2 minutes or until tomatoes soften slightly and mixture is thoroughly heated, stirring occasionally. Brush chicken with remaining 1 1/2 tablespoons dressing. Cut each chicken breast half into 3/4-inch slices. Top each chicken breast half with 1/4 cup tomato mixture. Sprinkle each serving with 2 tablespoons cheese and torn basil leaves, if desired.
Nutritional Information
Amount per serving- Calories: 348
- Fat: 17.3g
- Saturated fat: 4.4g
- Monounsaturated fat: 5g
- Polyunsaturated fat: 1.2g
- Protein: 41.9g
- Carbohydrate: 3.9g
- Fiber: 0.6g
- Cholesterol: 111mg
- Iron: 1.6mg
- Sodium: 810mg
- Calcium: 100mg
A light recipe for chicken strips. Healthy and tasty!
Ingredients
- Chicken:
- 1/2 cup low-fat buttermilk
- 1/2 teaspoon hot sauce
- 1/2 cup all-purpose flour
- 1/2 teaspoon paprika
- 1/2 teaspoon ground red pepper
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon salt
- 1 pound chicken breast tenders
- 1 tablespoon canola oil
- Dressing:
- 1/2 cup fat-free mayonnaise
- 1/4 cup (1 ounce) crumbled blue cheese
- 1 tablespoon red wine vinegar
- 1 teaspoon bottled minced garlic
- 1/4 teaspoon salt
- 1/4 teaspoon freshly ground black pepper
Preparation
- To prepare chicken, combine buttermilk and hot sauce in a shallow dish. Lightly spoon flour into a dry measuring cup; level with a knife. Combine flour and next 4 ingredients (through salt) in a shallow dish. Dip chicken in buttermilk mixture, and dredge chicken in flour mixture.
- Heat oil in a large nonstick skillet over medium-high heat. Add chicken; cook 4 minutes on each side or until done. Remove from pan. Set aside, and keep warm.
- While chicken cooks, prepare the dressing. Combine fat-free mayonnaise and next 5 ingredients (through black pepper) in a small bowl. Serve with chicken strips.
Nutritional Information
Amount per serving- Calories: 281
- Calories from fat: 28%
- Fat: 8.7g
- Saturated fat: 2.6g
- Monounsaturated fat: 3.2g
- Polyunsaturated fat: 1.5g
- Protein: 30.8g
- Carbohydrate: 18.4g
- Fiber: 1.3g
- Cholesterol: 77mg
- Iron: 1.9mg
- Sodium: 771mg
- Calcium: 101mg
