Biggie973
11-20-2010, 07:38 AM
(Makes 4 servings)
Ingredients:
2 lean, skinless chicken breasts, halved length-wise to make 4 pieces
1 Tbsp. extra virgin olive oil
2 garlic cloves, minced
1 1/2 tsp. dried rosemary
1/4 tsp. sea salt
1/2 tsp. freshly ground black pepper
14 1/2 oz. can stewed tomatoes, with juice
15 oz. can navy/white beans, rinsed and drained
1/2 cup pine nuts, toasted
3 whole bay leaves
Directions:
Heat the olive oil and garlic in a large skillet over medium heat. Rub one side of each piece of chicken with the seasonings. Place the chicken seasoned side down in a skillet and cook for three minutes. Reduce heat to medium-low and turn the chicken over. Add the tomatoes, bay leaves and beans. Cover and let simmer for 10 minutes. Remove from heat. Remove the bay leaves. Toss with toasted pine nuts before serving.
To toast the pine nuts, simply place them on a baking sheet in the oven at 300°F for about five minutes. Though they are not a great fat (cashews and almonds are better), they do add to this recipe. Don’t be afraid to substitute them for a better quality fat if necessary.
To spruce up the recipe for a heartier meal, add brown rice. Simply steam or boil the rice and place the chicken and beans on top.
Nutritional Info.:
245 g serving
Calories: 340
Carbs: 21 g
Protein: 29 g
Fat: 15g
Ingredients:
2 lean, skinless chicken breasts, halved length-wise to make 4 pieces
1 Tbsp. extra virgin olive oil
2 garlic cloves, minced
1 1/2 tsp. dried rosemary
1/4 tsp. sea salt
1/2 tsp. freshly ground black pepper
14 1/2 oz. can stewed tomatoes, with juice
15 oz. can navy/white beans, rinsed and drained
1/2 cup pine nuts, toasted
3 whole bay leaves
Directions:
Heat the olive oil and garlic in a large skillet over medium heat. Rub one side of each piece of chicken with the seasonings. Place the chicken seasoned side down in a skillet and cook for three minutes. Reduce heat to medium-low and turn the chicken over. Add the tomatoes, bay leaves and beans. Cover and let simmer for 10 minutes. Remove from heat. Remove the bay leaves. Toss with toasted pine nuts before serving.
To toast the pine nuts, simply place them on a baking sheet in the oven at 300°F for about five minutes. Though they are not a great fat (cashews and almonds are better), they do add to this recipe. Don’t be afraid to substitute them for a better quality fat if necessary.
To spruce up the recipe for a heartier meal, add brown rice. Simply steam or boil the rice and place the chicken and beans on top.
Nutritional Info.:
245 g serving
Calories: 340
Carbs: 21 g
Protein: 29 g
Fat: 15g