Tuscan Chicken Breasts With Polenta from Healthy Diabetic Recipes

Tuscan Chicken Breasts With Polenta Recipe

Recipe Ingredients:

4 cups defatted low-sodium chicken broth
1 cup yellow cornmeal
1/2 tsp garlic powder
1/2 tsp dried Italian seasoning
1/4 tsp salt
1/4 tsp freshly-ground black pepper
8 skinless chicken breast halves - (3 lbs)
Nonstick cooking spray, as needed
Fresh spinach leaves, (optional), steamed
=== TUSCAN TOMATO SAUCE ===
Nonstick cooking spray, as needed
1/2 cup chopped onion
2 garlic cloves, minced
8 plum tomatoes, coarsely chopped
1 can tomato sauce - (8 oz)
2 tsp dried basil leaves
2 tsp dried oregano leaves
2 tsp dried rosemary
1/2 tsp freshly-ground black pepper

Recipe Instructions:

In large nonstick saucepan, heat chicken broth to a boil; slowly stir in cornmeal. Reduce heat to low; cook, stirring frequently, 15 to 20 minutes or until mixture is very thick and pulls away from side of pan. (Mixture may be lumpy.) Pour polenta into greased 9- by 5-inch loaf pan. Cool; refrigerate 2 to 3 hours or until firm.

Heat oven to 350 degrees. Combine garlic powder, Italian seasoning, salt and pepper in small bowl; rub on all surfaces of chicken. Arrange chicken, breast-side up, in single layer in 13- by 9-inch baking pan. Bake, uncovered, about 45 minutes or until chicken is no longer pink in center and juices run clear.

Remove polenta from pan; transfer to cutting board. Cut polenta crosswise into 16 slices. Cut slices into triangles, if desired. Spray large nonstick skillet with cooking spray; heat over medium heat until hot. Cook polenta about 4 minutes per side or until lightly browned.

Place spinach leaves, if desired, on serving plates. Arrange polenta slices and chicken over spinach; top with Tuscan Tomato Sauce.

For the Tuscan Tomato Sauce: Spray medium nonstick saucepan with cooking spray; heat over medium heat until hot. Add onion and garlic; cook and stir about 5 minutes or until tender. Stir in tomatoes, tomato sauce, basil, oregano, rosemary and pepper; heat to a boil. Reduce heat to low and simmer, uncovered, about 6 minutes or until desired consistency, stirring occasionally.

This recipe yields 8 servings.

Exchanges Per Serving (includes 1/8 of Tuscan Tomato Sauce): 1 Starch, 3 Meat, 1 Vegetable.

Nutrition Facts: Calories 248; Calories from Fat 15%; Total Fat 4g; Saturated Fat 1g; Protein 31g; Carbohydrates 21g; Cholesterol 69mg; Sodium 406mg; Dietary Fiber 4g.

Comments: Cornmeal is ground from dried white or yellow corn and is a versatile grain high in fiber and many essential nutrients. Polenta, a staple of northern Italy, is a mush made from cornmeal. Here, it is cooled until firm, then sliced, lightly browned and topped with an herbed tomato sauce.

Source:
"Diabetic Cooking at http://www.diabeticcooking.com"
S(Formatted for MC6):
"08-19-2002 by Joe Comiskey - jcomiskey@krypto.net"
Copyright:
"© Publications International Ltd, 2002"

Servings: 8

“Food for all is a necessity. Food should not be a merchandise, to be bought and sold as jewels are bought and sold by those who have the money to buy. Food is a human necessity, like water and air, it should be available.”

~ Pearl Buck (1892-1973) American Nobel Prize winning author.

 

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