Hot weather produce is still available so the peppers, tomatoes, onions, and garlic needed for this week's recipe are available at the market. The South Beach Diet is increasingly popular and based on good basic science. This week's recipe is part of a "North Beach" diet — simple Mediterranean. This recipe would make most doctors happy except for the gastroenterologists. It is one of the best chicken dishes I have had in a while.
- 6 chicken breasts halves, boned and skinned
- 1 tsp salt
- 1/4 tsp freshly ground pepper
- 4 oz mushrooms sliced
- 1 small onion, peeled and sliced 1/4" thick lengthwise
- 2 stalks of celery, strings removed, sliced 1/4" thick crosswise
- 2 small carrots, peeled and sliced 1/8" thick diagonally
- 1 large clove garlic, minced
- 1/4 cup dry white wine
- 2 cups chopped tomatoes with juice
- 1/2 yellow pepper, sliced 1/4" thick lengthwise
- 1-1/2 tsp finely chopped fresh rosemary
- 1/4 cup chicken stock/broth
Spray a non-stick skillet with olive oil cooking spray and place over high heat. Season the chicken using half of the salt and pepper. Sauté until brown on both sides, about 6 minutes. Transfer to a plate.
Wipe out skillet and re-spray. Cook mushrooms until browned. Set aside.
Re-spray skillet. Add onions, celery, carrots and garlic. Cover and cook, stirring until onions are translucent. Add wine and raise heat to high until wine almost evaporates.
Add tomatoes, yellow pepper, rosemary, stock and the remaining salt and pepper. Add chicken and mushrooms. Bring to a boil. Reduce heat, cover, and simmer until the chicken is tender, about 30 minutes.
Nutrition Information (per serving)
- 187 calories
- 3 gm fat
- 73 mg cholesterol
- 9 gm carbohydrates
- 601 mg sodium
- 29 gm protein
- 3 gm dietary fiber.