Tuscan Chicken Breasts with Polenta - 22g Carbs
Original Source Unknown
Servings: 8
4 cups defatted low sodium chicken broth
1 cup yellow cornmeal
1/2 tsp garlic powder
1/2 tsp dried Italian seasoning
1/4 tsp salt
1/4 tsp pepper
8 skinless chicken breast halves (3 lb)
Nonstick cooking spray
Fresh spinach leaves, steamed (optional)
Tuscan Tomato Sauce (recipe follows below)
1. In a large nonstick saucepan, heat chicken broth to a boil;
slowly stir in cornmeal. Reduce heat to low; cook, stirring
frequently, 15 to 20 minutes or until mixture is very thick
and pulls away from side of pan. (Mixture may be lumpy.) Pour
polenta into greased 9×5-inch loaf pan. Cool; refrigerate
2 to 3 hours or until firm.
2. Heat oven to 350 degrees F. Combine garlic powder, Italian
seasoning, salt and pepper in small bowl; rub on all surfaces
of chicken. Arrange chicken, breast side up, in single layer
in 13×9-inch baking pan. Bake, uncovered, about 45 minutes or
until chicken is no longer pink in center and juices run clear.
3. Remove polenta from pan; transfer to cutting board. Cut
polenta crosswise into 16 slices. Cut slices into triangles,
if desired. Spray large nonstick skillet with cooking spray;
heat over medium heat until hot. Cook polenta about 4 minutes
per side or until lightly browned.
4. Place spinach leaves, if desired, on serving plates. Arrange
polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.
===========================
Tuscan Tomato Sauce
Makes: About 3 cups
Nonstick cooking spray
1/2 cup chopped onion
2 cloves garlic, minced
8 plum tomatoes, coarsely chopped
1 can (8 oz) tomato sauce
2 tsp dried basil leaves
2 tsp dried oregano leaves
2 tsp dried rosemary
1/2 tsp pepper
1. Spray medium nonstick saucepan with cooking spray; heat over
medium heat until hot. Add onion and garlic; cook and stir about
5 minutes or until tender.
2. Stir in tomatoes, tomato sauce, basil, oregano, rosemary and
pepper; heat to a boil. Reduce heat to low and simmer, uncovered,
about 6 minutes or until desired consistency, stirring occasionally.
Nutrition:
240 Calories, 29g Protein, 345mg Sodium, 69mg Cholesterol,
4g Fat, 22g Carbs
Exchanges: 1 Starch/Bread, 2 1/2 Lean Meat, 1 1/2 Vegetable