Chicken Breast Tapenade Bob Dees

Not a quick dish to prepare but well worth the effort.  I found it best to pre-measure all ingredients prior to starting the first step as once you start, its just BAM, BAM, BAM!  Longest part was stirring the juice down to a syrup consistency but I was listening to my favourite jazz station so I did not mind; it was actually quite soothing.  A glass of red wine would have been quite nice at this stage as I anticipated what the mixture of lemon peel, anchovies, garlic and olives cooking down with the chicken would deliver.   Absolutely Glorious!

Would I make again?  Definitely!  

A romantic dinner for two; white wine & salmon carpaccio as a starter, this dish next, small baked goat cheese salad, small tenderloin/steak medallion with a sherry sauce and then a decadent dessert.  

Or on a hot summer day, when the wine is flowing and the appetizers are the main... melon, mint & prosciutto; baked brie; beef kabobs & peanut dipping sauce; chicken tapenade all coming at you at different stages of the night! 

Ingredients: 

8 oz skinless boneless chicken breast cut into ½ inch strips

2 T whole wheat flour

2 T olive oil

pinch of pepper

1 T finely chopped garlic

2 anchovies, minced

1 T lemon zest, cut into ribbons

2 T lemon juice

1 c chicken stock

½ t dried thyme

8 black olives, pitted and finely chopped

1 small tomato, finely chopped with juices

few sprigs of fresh basil or parsley, chopped

Lightly dredge in the flour and set aside

In a large nonstick frying pan, heat oil and black pepper over high heat for 1 min.  Add garlic, anchovies and lemon zest; stir fry for 10 seconds.  Add chicken and stir fry actively for 2-3 mins or until browned on all sides. 

Immediately add lemon juice, cooking stirring for 30 seconds or until sizzling.  Add chicken stock and thyme and bring to a boil.  Add olives and cook, stirring for 2 mins or until the sauce is syrupy.  Remove from heat.

Transfer to plates and apportion sauce equally.  Garnish with tomatoes and chopped parsley.  Serve immediately.

Serves 2 or 3

335 cal/ 30.6g prot/ 17.6g fat/ 13.2g carb/ 2.1g fibre/ 600 mg sodium/ 68 mg chol.

Courtesy of:  The Best Low Carb Cookbook by Robert Rose

Grilled Lemon Chicken AND Green Beans with Feta & Mint

Good summertime fare!  Pleasantly surprised; chicken was infused with lemon even though marinade time was only 30 mins.  Green beans with feta & mint; how those two ingredients go hand in hand.  This dish reminds of my favourite “greek salad” recipe but without the sugar, an added plus!

  

Grilled Lemon Chicken

1 garlic clover, peeled

½ t salt

2 t grated lemon zest

3 T lemon juice

1 T extra virgin olive oil

1 t dried oregano

¼ t pepper

4 (5oz) skinless, boneless chicken breast

With side of large knife, mash garlic with salt until it forms a paste (Note, I started this step but reached for the garlic paste purchased from Gourmet Garden)

To make marinade, combine lemon zest and juice, oil, garlic paste, oregano and pepper and pour into plastic freezer bag.  Insert chicken turning to coat all sides.  (I scored chicken also) Refrigerate for 30 mins or up to overnight.

Remove chicken and grill on hot bbq until cooked through. 

4 servings/161 cal / 4g total fat/ 1g sat fat/ 0g trans fat/ 78 mg chol/ 142 mg sod/ 1g total carb/ 0g total sugar/ 0g fib/ 12g prot/ 18 mg calc.

Green Beans with feta & mint

1 lb green beans, trimmed

2 t grated lime zest

2 T lime juice

1 T olive oil

½ t salt

pinch of pepper

4 plum tomatoes or 1 large steak tomato, chopped

1 small red onion, thinly sliced

½ large seedless English cucumber, halved & thinly sliced

2 T chopped fresh mint

½ c crumbled feta cheese

Bring a large pot of water to boil; add beans and cook just until bright green and tender; about 5 mins.  Drain beans, cool under cold running water and drain again.

Whisk together the lime zest and juice, oil, salt and pepper in a small bowl.  In a large bowl, add beans, tomatoes, onion, cucumber and mint. Add dressing and toss to coat. Sprinkle with feta cheese.

Per 1 cup serving:  89 cal/ 5g total fat/ 2g sat fat/ 0g trans fat/ 11 mg chol/ 343mg sod/ 9g carb/ 3g fib/ 4g prot/ 99mg calc.

Both recipes courtesy of: Weight Watchers cookbook

Ginger Cumin Chicken Curry & Raita Cucumber Salad

Curry dish with a bit of a bite.  

Definitely making this again! 

I am now undecided as to what I like more; this dish or “Better Butter Chicken”.  Both of which I can never stop myself from having more as the sauces are so good! 

Recipe stated this was 8 servings but in my world should really read 4; but at only 193 calories per serving; I feel free to dive in for more. Froze half to enjoy another day.

Served with raita which complimented each other (heat & cool) and warm naan.  I took the leftover raita to lunch and had in a pita the next day.

Ginger Cumin Chicken Curry 

1 T vegetable oil, divided

2 lb boneless, skinless chicken breast, cut into bite sized pieces

2 t minced garlic

½ c chopped onion

1 T minced/finely chopped ginger

¼ - ½ t cayenne pepper

1 t ground coriander

1 t cumin

1 t turmeric

½ c chicken stock

1 19oz can of stewed tomatoes

2 T tomato paste

2 t granulated sugar

pinch of salt

¾ c lower fat plain yogurt

2 T chopped fresh cilantro (optional)

In a large saucepan, heat 2 t vegetable oil over med hight heat.  Add half of the chicken and cook 2-3 mins or until brown.  Remove from pan and set aside.  Repeat with the remaining chicken.

Add remaining oil to pan; add garlic, onion and ginger.  Reduce heat to med and cook, stirring constantly, for 4-5 mins or until softened but not brown.  Stir in cayenne, coriander, cumin and turmeric; sauté for 1 min or until fragrant.

Stir in stock; tomatoes, tomaote paste, sugar and salt.  Return chicken to pan.  Bring to a boil; reduce heat and simmer for 5 mins or until chicken is no longer pink inside.

Stir in yogurt and cilantro (if using); simmer over very low heat for 1-2 mins.

193 calories /28g protein /4g fat /10 g Carb /1g fibre /277 mg sodium /64 mg cholesterol

Raita Cucumber Salad

Combine the following vegetables in a bowl:

½ medium English cucumber, thinly sliced

1 large tomato, diced

½ medium onion, thinly sliced

Whisk together:

1.25 c low fat plain yogurt

½ T chopped fresh parsley

½ t cumin

¼ t ground coriander

pinch of salt

lemon zest

orange zest

drop of hot pepper sauce

pinch of paprika

pinch of black pepper

Toss with vegetables, cover and chill thoroughly.

4 servings/66 calories / 5g protein / 1g fat/ 9g carb/ 1g fibre/ 61 mg sodium /2mg cholesterol

Courtesy of:  The Best Low Carb Cookbook by Robert Rose