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Fast, tender chicken dish is flavorful

By Linda Gassenheimer • Oct 5, 2017 at 7:00 AM

Tender chicken coated with French herbes de Provence and served over a bed of baby spinach salad is a simple and fast dish. Here's the trick to keeping boneless skinless chicken breasts juicy and tender. Saute the breasts until they are about three-quarters done, and then cover the pan and set it aside to finish cooking in their own heat.

Herbes de Provence is a mixture of dried herbs that are grown in the South of France. The assortment usually contains marjoram, rosemary, sage, summer savory, thyme and lavender. It can be found in some supermarkets. If difficult to find, use equal amounts of dried sage and thyme for the recipe.

Helpful hints:

— Regular spinach can be used if baby leaves are unavailable.


— Saute chicken.

— Make salad.

Shopping list:

To buy: 1/2 pound boneless, skinless chicken breast, 1 bottle Herbes de Provence, 1 bag washed, ready-to eat baby spinach, 1 jar roasted red pepper and 1 can reduced-sodium chicken peas.

Staples: olive oil, reduced-fat oil and vinegar dressing, salt and black peppercorns.


Recipe by Linda Gassenheimer

1/2 pound boneless, skinless chicken breast

4 tablespoons Herbes de Provence

2 teaspoons olive oil

Salt and freshly ground black pepper

Remove visible fat from chicken breasts and rub with Herbes de Provence making sure to coat both sides. Heat olive oil in a nonstick skillet over medium-high heat. Saute 4 minutes. Turn and saute 4 minutes. Remove from heat, cover with a lid and let sit 10 minutes. A meat thermometer should read 165 degrees.

Slice chicken into strips and arrange on salad. Spoon pan juices over chicken.

Yield 2 servings.

Per serving: 262 calories (32 percent from fat), 9.4 g fat (1.8 g saturated, 3.4 g monounsaturated), 126 mg cholesterol, 38.8 g protein, 3.8 g carbohydrates, 2.4 g fiber, 84 mg sodium.



Recipe by Linda Gassenheimer

6 cups washed, ready-to eat baby spinach

1/2 cup drained, sliced roasted red pepper

1 1/2-cups reduced-sodium, drained and rinsed canned chickpeas

4 tablespoons reduced-fat oil and vinegar dressing

Divide spinach leaves between 2 dinner plates. Add the roasted red pepper slices and chickpeas to the spinach. Sprinkle the dressing on top.

Yield 2 servings.

Per serving: 302 calories (17 percent from fat), 5.7 g fat (0.6 g saturated, 1.6 g monounsaturated), 2 mg cholesterol, 15.9 g protein, 47.6 g carbohydrates, 14.4 g fiber, 360 mg sodium.


(Linda Gassenheimer is the author, most recently, of "Simply Smoothies: Fresh & Fast Diabetes-Friendly Snacks & Complete Meals" and "Fast and Flavorful: Great Diabetes Meals from Market to Table" and "The Flavors of the Florida Keys." Her website is dinnerinminutes.com. Follow her on Twitter @lgassenheimer. Email: linda@dinnerinminutes.com.)


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