Sicilian chicken - thursday's dinner menu

Yield: 4 Servings

Ingredients:

1 ts Dried basil
1 ts Dried oregano
1/4 ts Salt
1/4 ts Pepper
4 Chicken breasts boneless - skinless
1 tb Olive oil
1 Onion chopped
1 Garlic clove minced
19 oz Canned stewed tomatoes
1/2 ts Cinnamon
2 ts Red wine vinegar
2 ts Capers

Instructions:

chopped - or - green olives Fresh parsley chopped Serve with - Couscous Steamed spinach Chocolate cake with strawberries Milk By removing the skin from the chicken and pairing it with low-fat couscous you can enjoy chocolate cake too without blowing the bank as far as fat in concerned. In this dish chicken is nestled in a bed of robust Sicilian ingredients including capers and tomatoes. Combine basil oregano salt and pepper; sprinkle half of the mixture over both sides of chicken. In a large nonstick skillet heat half of the oil over medium-high heat; brown chicken on all sides about 4 minutes. Transfer to plate and set aside. in skillet heat remaining oil over medium heat; cook onion garlic and remaining basil mixture stirring for about 5 minutes or until softened. Add tomatoes breaking up with spoon cinnamon vinegar and capers; bring to boil. Reduce heat; simmer covered for 10 minutes or until chicken is no longer pink inside. Sprinkle with parsley. Per serving: about 212 calories 29 g protein 5.2 g fat 13 g carbohydrate good source of iron. Thursday's Menu: Calories Fat(g) Sicilian chicken 212 5.2 1 c couscous 201 0.3 1 ts butter 33 3.7 1/2 c steamed spinach 21 0.2 1/2 ts butter 16 1.8 1 c milk 1% 102 2.6 1/16th choc cake 237 8.6 [slice of 9-inch cake] 1/2 c froz strawberries 122 : 0.2 [sweetened variety] Total: 944 22.6 Percent from fat: 21 percent Source: Canadian Living Test Kitchen Canadian Living [magazine] Feb 96 [-=PAM=-] PA_Meadows@msn.com