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Herbed Chicken on Grits with Squash and Tomatoes
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Herbed Chicken on Grits with Squash and Tomatoes

Posted in American Dishes, Chicken, Main Course, Recipes
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Chicken and Grits

Herbed Chicken on Grits with Squash and Tomatoes

Serves 4; 3 ounces chicken, 1/2 cup grits, and 1/2 cup vegetables per serving

Recipe Courtesy The American Heart Association

 

Ingredients:

 

  • 2 1/4 cups water and 1/4 cup water, divided use
  • 1/2 cup uncooked quick-cooking grits
  • 1/2 teaspoon garlic powder
  • 1 teaspoon dried oregano, crumbled
  • 1/2 teaspoon dried thyme, crumbled
  • 1/2 teaspoon onion powder
  • 1/8 teaspoon salt and 1/8 teaspoon salt, divided use
  • 4 boneless, skinless chicken breast halves (about 4 ounces each), all visible fat discarded
  • 1 teaspoon canola or corn oil and 2 teaspoons canola or corn oil, divided use
  • 1/4 cup low-fat shredded sharp Cheddar cheese
  • 1 medium yellow summer squash, diced
  • 1/2 cup grape tomatoes, halved
  • 2 medium green onions, finely chopped

 

Instructions:

 

  1. In a medium saucepan, bring 2 1/4 cups water to a rolling boil over high heat. Stir in the grits and garlic powder. Reduce the heat and simmer, covered, for 7 minutes, or until thickened, stirring occasionally. Remove from the heat. Set aside.
  2. Meanwhile, in a small bowl, stir together the oregano, thyme, onion powder, and 1/8 teaspoon salt. Sprinkle over both sides of the chicken. Using your fingertips, gently press the mixture so it adheres to the chicken.
  3. In a large nonstick skillet, heat 1 teaspoon oil over medium-high heat, swirling to coat the bottom. Cook the chicken for 4 minutes. Turn over. Cook for 2 to 4 minutes, or until no longer pink in the center.
  4. Spoon the grits onto a serving platter. Sprinkle with the remaining 1/8 teaspoon salt, then with the Cheddar. Top with the chicken. Cover to keep warm.
  5. In the same skillet, heat the remaining 2 teaspoons oil, swirling to coat the bottom. Pour in the remaining 1/4 cup water. Stir in the squash, tomatoes, and green onions. Cook for 4 minutes, or until the squash begins to brown on the edges, stirring frequently. (The water, which will evaporate while the vegetables cook, helps release any browned bits from the skillet to flavor the vegetables.) Spoon the vegetables over the chicken or around the grits.

 

Nutrients per Serving

Calories263

Total Fat6.0 g

Saturated Fat1.0 g

Trans Fat0.0 g

Polyunsaturated Fat1.5 g

Monounsaturated Fat3.0 g

Cholesterol67 mg

Sodium346 mg

Carbohydrates21 g

Fiber2 g

Sugars3 g

Protein31 g

 

Dietary Exchanges

1 starch, 1 vegetable, 3 lean meat

 

 

This recipe is reprinted with permission from Favorite Family Recipes: 43 Dishes for a Healthy Soul. Copyright © 2014 by the American Heart Association. Published by Publications International, Ltd. Look for Favorite Family Recipes at ShopHeart.org, while supplies last.

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Posted in Italian, Main Course, Recipes
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