Wednesday, August 02, 2006

Chicken Capri with Low Carb Coleslaw

After last night's unexpected invitation to dinner at a friend's house (the green chile enchiladas were fantastic!), we're back on track today with our carb-watching routine. I saw this recipe on the South Beach Diet site and saved it for this week. One or the other local markets always has on sale boneless skinless chicken breasts, and this looked tasty. Also, we had the ingredients in the house, so that saved me another trip to the store this morning. The chicken came in a large package of five really large breasts, so I'm only making two for tonight and will save the other three to make my version of chicken curry for tomorrow or Friday.
Instead of dragging out the food processor, I just used a fork to combine the ricotta and spices. I sauteed the chicken a couple of hours ahead of dinnertime and set them aside. All that was needed later on was to fire up the oven, cover the chicken with the ricotta mixture, the tomato and the mozzarella and bake them off. Easy Easy.
As a side, I made coleslaw with what was sitting around. The nice cold and crunchy textures from the cabbage and apples really hit the spot. With the leftovers, I'll wrap it up in lettuce and turkey slices for a midday snack.
Chicken Capri
(from South Beach Diet site)

Serves 4

1 cup reduced-fat ricotta cheese
1/2 teaspoon dried oregano
1/4 teaspoon salt
1/4 teaspoon ground black pepper
4 boneless, skinless chicken breast halves
1/2 teaspoon garlic powder
2 tablespoons extra virgin olive oil
1 cup crushed tomatoes
4 slices reduced-fat mozzarella cheese

In a blender or food processor, combine the ricotta with the oregano, salt, and pepper. Process to blend. Rub the chicken with the garlic powder. Heat the oil in a large skillet over medium-high heat. Add the chicken and cook for 12 minutes per side. Place the chicken breasts, side by side, in a large baking dish and allow to cool. Preheat the oven to 350°F. Spoon 1/4 cup of the cheese mixture and 1/4 cup tomatoes onto each chicken breast. Top each chicken breast with 1 slice mozzarella. Bake for 20 minutes, or until a thermometer inserted in the thickest portion of a breast registers 170°F and the juices run clear.

Recipe from The South Beach Diet Cookbook.
Nutritional Information:
340 calories
20 total fat (5 g sat, 15 g mono)
115 mg cholestero
l6 g carbohydrate
44 g protein
1 g fiber
470 mg sodium
Waldorf Coleslaw
(Based on recipe of George Stella's)

1/4 cup sour cream
1/4 cup heavy mayonnaise
1/3 cup sugar substitute (recommended: Splenda)
1/2 cup shelled walnuts, coarsely chopped , toasted in microwave until fragrant
2 tablespoons pineapple vinegar
1/2 head of cabbage and 1 small carrot, shredded
diced green apple and 1 spear pineapple, diced
1/2 teaspoon kosher salt
1/8 teaspoon freshly ground black pepper
1/4 teaspoon ground nutmeg
¼ teaspoon celery seed

In a large bowl, mix all ingredients, tossing to combine. Chill for 2 hours before serving.

1 comment:

Harry said...

hello. nice blog