All recipes in this post developed by Kate Sherwood, The Healthy Cook.
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Sautéed Chicken with Tomato Basil Sauce
Time: 15 minutes
Serves 4.
¼ cup oil-packed sundried tomatoes
1 cup chopped cherry tomatoes
1 clove garlic
½ tsp. kosher salt
10 basil leaves
2 Tbs. extra-virgin olive oil
1 lb. chicken breast cutlets
1. Combine the tomatoes, garlic, salt, basil, and ¼ cup water in a food processor. Process until uniformly minced.
2. Heat the oil in a large pan over medium heat until shimmering hot. Sauté the chicken until lightly browned, 3-4 minutes. Turn and sauté until cooked through, 1-2 minutes. Transfer to a warm serving plate.
3. Pour the tomato mixture into the pan and bring to a simmer. Spoon over the chicken.
Per serving (3 oz. cooked chicken with sauce):
- Calories: 220
- Total fat: 11 g
- Sat fat: 1.5 g
- Carbs: 3 g
- Fiber: 1 g
- Total sugar: 1 g
- Added sugar: 0 g
- Protein: 26 g
- Sodium: 310 mg
Creamy Mushroom & Leek Chicken
Time: 20 minutes
Serves 4.
2 Tbs. extra-virgin olive oil, divided
1 lb. chicken breast cutlets
1 leek, white and palest green part only, thinly sliced
¼ lb. white mushrooms, sliced
1 tsp. fresh thyme leaves
½ cup no-salt-added chicken broth
¼ tsp. kosher salt
½ tsp. worcestershire sauce
¼ cup low-fat sour cream
1 Tbs. whole-grain mustard
1. Heat 1 Tbs. of the oil in a large pan over medium heat until shimmering hot. Sauté the chicken until lightly browned, 3-4 minutes. Turn and sauté until cooked through, 1-2 minutes. Transfer to a warm serving plate.
2. Add the remaining 1 Tbs. of oil to the pan. Add the leeks, mushrooms, and thyme. Cook, stirring often, until the vegetables are tender, 2-3 minutes.
3. Add the broth and simmer until reduced by half, 1-2 minutes.
4. Remove from the heat. Stir in the remaining ingredients. Spoon over the chicken.
Per serving (3 oz. cooked chicken with sauce):
- Calories: 250
- Total fat: 12 g
- Sat fat: 2 g
- Carbs: 7 g
- Fiber: 1 g
- Total sugar: 3 g
- Added sugar: 0 g
- Protein: 28 g
- Sodium: 310 mg
Enjoy these recipes? Salad Days!—the latest cookbook from Nutrition Action’s Healthy Cook, Kate Sherwood—will help you expand your repertoire with imaginative combinations of greens, vegetables, herbs, whole grains, and proteins. You’ll find healthy variations on classics like Chicken Caesar and Cobb, as well as more adventurous combos like Black Beans & Red Rice with Smoked Paprika Dressing and Sesame Shrimp with Caramelized Shallot Citrus Dressing.
The post Two quick chicken recipes for healthy weeknight dinners appeared first on Nutrition Action.
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