5. TOMATO-AND-ZUCCHINI-SAUCED CHICKEN
You'll need:
2 chicken breasts, 4–5 oz each, pounded to an even ¼" thickness
1 tsp olive oil
¾ c chopped zucchini
¾ c no-salt-added canned tomatoes
Plus: Salt and pepper; 1 clove garlic, crushed; ½ tsp dried basil
How to make it:
1. Sear the chicken in a skillet on medium-high heat (about 4-5 minutes per side), seasoning each side with a pinch of salt and pepper as the other side cooks. Remove the breasts from the skillet, and reduce the heat to medium.
2. Add the olive oil and garlic to the skillet, stirring frequently and scraping with a spoon to release the brown bits left behind by the meat (about 30 seconds).
3. Add the zucchini and basil. Let the mixture rest for one minute.
4. Stir in the tomatoes and place the chicken breasts back in the skillet.
5. Cover and cook for two minutes more.
Extra credit: Use a vegetable peeler to shave a little Parmesan onto each breast.
Eat with: 1 c whole-wheat pasta
Makes 2 servings
Per serving, including pasta: 523 calories, 42 g protein, 79 g carbohydrates, 7 g fat (1 g saturated), 13 g fiber, 400 mg sodium
6. SPICY FISH AND TIPS
You'll need:
1 Tbsp olive oil
2 c lightly packed baby spinach
10–12 asparagus tips
2 tilapia fillets, 3–4 oz each
Plus: ½ tsp red-pepper flakes; 2 scallions, sliced; ½ lime; salt and pepper
How to make it:
1. In a small bowl, mix the oil and red-pepper flakes and microwave for 30 seconds to make chile oil. Set aside.
2. Tear off two 18" sections of foil and smooth them flat. Arrange an equal amount of spinach and asparagus in the center of each piece of foil. Place a fillet on top of each pile. Then top each fillet with scallion slices and chile oil. Halve the lime half, and squeeze the juice from each piece over the fish. Season with a pinch of salt and pepper, and seal the foil (fold up and over the fillets, then crease the sides to form a tent—the fish will bake and steam simultaneously).
3. Bake in a 450ºF oven for 10-12 minutes.
Eat with: 1 c brown rice
Makes 2 servings
Per serving, including rice:
396 calories, 28 g protein, 45 g carbohydrates, 12 g fat (2 g saturated), 3 g fiber, 142 mg sodium
» Health archive
Men's Health Philippines - October 2005 Issue
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Tomato-and-Zucchini-Sauced Chicken
Spicy Fish and Tips
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