Sicilian Olive Chicken

From EatingWell: September/October 2011

This saucy one-skillet chicken dish is full of tomatoes, spinach, olives and capers. Try Kalamata olives in place of the green Sicilians or a combination of both. Serve over whole-wheat egg noodles with a mixed green salad on the side.

Makes: 4 servings

Active Time: 20 minutes

Total Time: 20 minutes

Nutrition Profile

View Our Nutrition Guidelines »

Ingredients

1 14-ounce can petite diced tomatoes with garlic and olive oil or other Italian-style seasoning
1 1/2 cups frozen chopped spinach, thawed
1/3 cup halved Sicilian or other green olives
1 tablespoon capers, rinsed
1/4 teaspoon crushed red pepper, or to taste
4 4-ounce chicken cutlets (see Tip)
1/4 teaspoon freshly ground pepper
1 tablespoon extra-virgin olive oil

Preparation

Combine tomatoes, spinach, olives, capers and crushed red pepper in a bowl. Sprinkle both sides of chicken with pepper.
Heat oil in a large skillet over medium-high heat. Cook the chicken until browned on one side, 2 to 4 minutes. Turn it over; top with the tomato mixture. Reduce heat to medium, cover and cook until cooked through, 3 to 5 minutes.

Tips & Notes

Tip: If you can’t find chicken cutlets for this recipe, you can make your own. Purchase four 5-ounce chicken breasts. Remove the tenders and trim the fat. Place the chicken between pieces of plastic wrap. Pound with a rolling pin, meat mallet or heavy skillet until flattened to about 1/2 inch thick.

Nutrition

Per serving: 210 calories; 8 g fat ( 2 g sat , 5 g mono ); 63 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 26 g protein; 3 g fiber; 527 mg sodium; 401 mg potassium.

Nutrition Bonus: Vitamin A (151% daily value), Vitamin C (32% dv), Folate (22% dv), Magnesium (17% dv).

Carbohydrate Servings: 1/2

Exchanges: 1 1/2 vegetable,3 lean meat, 1 fat

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