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Lunch: Chicken, Sundried Tomato Sauce and Vegetables
This recipe includes superfoods such as:
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1 tbsp. oil
2 tbsp. flour
1 ⁄4 tsp. each salt and pepper
1 ⁄8 tsp. each salt and pepper
4 skinless, boneless chicken breast halves (5 oz each), tenders removed (see Tip
1/2 c. canned fat-free chicken broth
1/2 c. bottled sundried tomato sauce or spread (Classico Creations
Olive oil nonstick spray
1 lb. asparagus
4 c. purchased refrigerated mashed potatoes
Instructions
Remove broiler pan from oven; place oven rack 6 in. from broiler. Heat broiler. Heat oil in a large nonstick skillet over medium-high heat.
Put flour and 1 ⁄4 tsp each salt and pepper in a plastic food bag. Add chicken, close bag and shake to coat.
Cook in skillet, turning once, 5 to 7 minutes until golden and cooked through. Add broth and tomato spread; cook until hot. Spoon over chicken.
Meanwhile line broiler pan with foil; coat with nonstick spray. Spread asparagus on foil, coat with spray and season with 1 ⁄8 tsp each salt and pepper. Broil 5 to 7 minutes, stirring once, until slightly charred and tender.
Meanwhile heat mashed potatoes in microwave as package directs. Serve with chicken and asparagus
So breasts cook evenly, place smooth side down and gently pull off tenders (also called tenderloin or fillet); save for another use.
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Serving Size: 4
| Amount Per ONE Serving | ||
|---|---|---|
| Calories 0 kcal | ||
| Fat 0 g | ||
| Carbohydrate 0 g | ||
| Protein 0 g | ||
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