Down-Home Chicken ‘n’ Greens - 9g Carbs, 0g Sugar, 5g Fiber
Source: Better Homes and Gardens
Makes 2 servings
Start to Finish: 35 minutes
Nonstick cooking spray
2 medium skinless, boneless chicken breast halves
(about 8 oz total)
1/3 cup reduced-sodium chicken broth
3 or 4 cloves garlic, minced
1/8 tsp crushed red pepper
1/8 tsp coarsely ground black pepper
8 cups torn mixed greens (such as mustard, beet, kohlrabi, kale,
collard, and/or turnip greens) (8 to 10 ounces)
Balsamic vinegar (optional)
Red sweet pepper slices (optional)
Lightly coat a medium skillet with cooking spray. Heat skillet
over medium heat. Lightly sprinkle chicken with salt and black
pepper. Add chicken to hot skillet; cook until chicken is brown,
turning once. Reduce heat to medium-low. Cook, covered, for 10
to 12 minutes or until chicken is tender and no longer pink.
Meanwhile, in a large saucepan or Dutch oven combine broth, garlic,
crushed red pepper, and the 1/8 teaspoon black pepper. Bring to
boiling. Stir in greens; reduce heat. Simmer, covered, for 9 to
12 minutes or just until greens are tender, stirring once or twice.
To serve, divide the greens and their juices between 2 dinner
plates. Cut chicken diagonally into slices; arrange chicken
slices on top of greens. Drizzle the chicken with balsamic vinegar
and if desired, garnish with sweet pepper.
Nutrition facts per serving:
calories: 175
total fat: 2g
saturated fat: 0g
monounsaturated fat: 0g
polyunsaturated fat: 1g
cholesterol: 66mg
sodium: 265mg
carbohydrate: 9g
total sugar: 0g
fiber: 5g
protein: 30g
vitamin A: 0%
vitamin C: 138%
calcium: 14%
iron: 15%
Exchanges: 2 1/2 vegetables, 3 very lean meat