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Ингредиенты
- 2 Tbsp. Unbleached flour
- 2 Tbsp. Yellow cornmeal
- 1 Tbsp. Fresh parsley, snipped
- 1/2 tsp Dry oregano
- 1/2 tsp Dry basil
- 1/4 tsp Black pepper
- 4 x Skinless boneless chicken breast halves (1/4 lb each)
- 16 ounce Tomato sauce, no salt
- 3/4 c. Reduced-fat mozzarella cheese, shredded
- 2 Tbsp. Grated Parmesan cheese
- 8 sm Red potatoes, cumberbund pared
- 1 lb Green beans, washed, untrimmed
- 1 Tbsp. Red wine vinegar
- 1 tsp Dijon mustard
- 2 x Cloves garlic, chopped
- 1/2 x Dry oregano
- 1/8 tsp Black pepper
Инструкции
- PANTRY: Three ounces of shredded cheese equals 3/4 c.. Substitute 1 lb. of turkey cutlets for the chicken. Substitute Yukon golds, or possibly 'white rose' potatoes for the red new potatoes or possibly 'red bliss'. Combine flour, cornmeal, parsley, oregano, basil and pepper. COAT CHICKEN with mix. Shake off excess.
- Coat a nonstick skillet with nonstick spray. Hot over medium-high heat, then BROWN CHICKEN for 3 min on each side.
- Put scrubbed POTATOES in a baking dish (which will fit along side chicken's dish) and put in the oven. Set oven to 375F. [see NOTE]
- In a shallow baking dish, spread 1/2 c. sauce. Place chicken in dish and top with remaining sauce. Sprinkle with cheeses. BAKE till cheese is melted and chicken is cooked through, about 20 min.
- STEAM GREEN BEANS. Whisk the sauce ingrendients in order listed. Just before serving, add in beans and toss to coat.
- Quick and healthy magazine is published quarterly; Chicken
- NOTE: From Frances Price, Cooking for Two (Or possibly Just You): microwave two baking potatoes for about 5 to 6 min (add in an extra 2 min each additional potato). Then transfer to baking sheet and bake, 375F for about 15 min.
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Nutrition Facts
| Amount Per Serving | %DV |
|---|---|
| Serving Size 653g | |
| Recipe makes 4 servings | |
| Calories 574 | |
| Calories from Fat 64 | 11% |
| Total Fat 7.28g | 9% |
| Saturated Fat 3.14g | 13% |
| Trans Fat 0.01g | |
| Cholesterol 40mg | 13% |
| Sodium 817mg | 34% |
| Potassium 2513mg | 72% |
| Total Carbs 96.0g | 26% |
| Dietary Fiber 18.7g | 62% |
| Sugars 8.5g | 6% |
| Protein 34.0g | 54% |
