Tuscan Rosemary Chicken and White Beans penguin: Prep: 30 min Total: 30 min
1/3 cup Italian dressing
4 boneless, skinless chicken breast halves (about 1 1/4 pounds)
1/4 cup water
2 medium carrots, sliced (1 cup)
2 medium stalks celery, sliced (1 cup)
1/4 cup coarsely chopped drained sun-dried tomatoes in oil
1 teaspoon dried rosemary leaves, crumbled
1 can (19 ounces) cannellini (white kidney) beans, rinsed and drained
1. Heat dressing in 12-inch skillet over medium-high heat. Cook chicken in dressing 2 to 3 minutes on each side or until lightly browned.
2. Reduce heat to medium-low. Add water, carrots, celery, tomatoes and rosemary to skillet. Cover and simmer about 10 minutes or until juice of chicken is no longer pink when centers of thickest pieces are cut and carrots are crisp-tender.
3. Stir in beans. Cover and cook 5 to 6 minutes or until beans are thoroughly heated. 4 servings.
High Altitude (3500-6500 ft): In step 1, cook chicken in dressing 3 to 5 minutes. In step 2, reduce heat to medium and use 1/3 cup water.
1 Serving: Calories 400 (Calories from Fat 115); Fat 13g (Saturated 2g); Cholesterol 75mg; Sodium 300mg; Carbohydrate 41g (Dietary Fiber 10g); Protein 40g
% Daily Value: Vitamin A 100%; Vitamin C 8%; Calcium 18%; Iron 34%
Exchanges: 3 Starch, 4 1/2 Very Lean Meat
Carbohydrate Choices: 3
Substitution
If you prefer dark meat, substitute 8 boneless, skinless chicken thighs for the chicken breasts.
Success Hint
Keep chicken as moist and tender as possible by not overcooking it. Check chicken for doneness at the minimum cooking time by cutting into the thickest part of the chicken with a knife to see if the juices are no longer pink.
Health Twist
Italian dressing comes in reduced-fat and fat-free varieties in addition to regular dressing. Using the reduced-fat version will save you 45 calories and 5 grams of fat per serving.
