Lower-Fat Chicken Pelopponese

4
Serves
415
Calories
16
Nutrients
17
Vitamins

Ingredients

4 tablespoons olive oil
1 tablespoon finely minced garlic
2-3 teaspoons dry oregano
3 cups canned plum tomatoes , coarsely pureed with their juices
1/2 cup ouzo or white wine (optional)
1/4 cup chopped fresh dill or Italian parsley

Cooking Instructions

1. Heat 2 tablespoons of oil in a medium sauté pan and cook the onions over moderate heat until tender, about 8 minutes. Add the garlic and oregano and cook 2 minutes.

2. Add the tomatoes and ouzo or wine, if using, and cook for about 10 minutes over low heat, until thickenede. Season with salt and pepper and set aside. (This can be made ahead of time.)

3. Sprinkle the chicken breasts with salt and pepper. Heat the remaining olive oil in a large sauté pan and sauté the chicken until golden on both sides, about 6 minutes.

4. Add the sauce and simmer for 2 minutes. Top with chopped dill or parsley and serve at once.

Serving Size: 1 chicken breast with sauce

Nutrition Information

Number of Servings: 4
Calories
415
Protein
54 g
Total Carbohydrate
10 g
Dietary Fiber
3 g
Soluble Fiber
1 g
Insoluble Fiber
1 g
Sugar
6 g
Total Fat
17 g
Saturated Fat
3 g
Monounsaturated Fat
11 g
Polyunsaturated Fat
2 g
Trans Fatty Acid (tfa)
0 g
Cholesterol
123 mg
Omega-3 Fatty Acid
0 g
Omega-6 Fatty Acid
2 g
Percent Calories from Protein
53 %
Percent Calories from Carbohydrate
10 %
Percent Calories from Fat
37 %
Vitamin A
997 IU
Vitamin B1- Thiamin
0 mg
Vitamin B2 - Riboflavin
0 mg
Vitamin B3 - Niacin
26 mg
Vitamin B6
1 mg
Vitamin B12
1 mcg
Biotin
6 mcg
Vitamin C
32 mg
Vitamin D
27 IU
Folate
38 mcg
Vitamin E
4 IU
Vitamin K
9 mcg
Pantothenic Acid
2 mg
Calcium
59 mg
Iron
3 mg
Phosphorus
492 mg
Potassium
953 mg
Sodium
748 mg
Zinc
2 mg