• Roasted Acorn Squash, Pomegranate and Arugula Salad
• Cider-Poached Pears with Yogurt and Toasted Almonds
• Pan-Seared Halibut with Quinoa and Parsley Vinaigrette
• Herb Crusted Grilled Turkey Breast
• Creamy Mushroom Sauce
• Leek and Celery Stuffing
• Roasted Root Vegetable with Mandarin and Thyme
• Pecan Crusted Caramelized Apple Crisp
• Grilled Tuna with Herb Tapenade and Succotash
• Salad of Green Papaya with Peanut and Grilled Shrimp
• Grilled Peaches with Raspberry Yogurt and Almonds
• Vanilla Cupcakes
• Nectarine and Raspberry Sundae
• Chipotle Grilled Pork Tenderloin with Braised Cabbage
• Green Bean and Grilled Onion Salad with Feta
• Spicy Black Bean Soup with Lime and Cilantro
• Smoked Trout Dip
• Salmon Steamed in Paper Hearts with White Wine and Orange
• Chicken Cacciatore
• Turkey and Vegetable Chili
• Grilled and Spiced Chicken Breast with Cucumber Yogurt Sauce
• Rosemary Skewered Chicken with Orange Glaze
• Fennel and Clam Soup
• Turkey and Black Bean Chili
• Mediterranean Style Burger with Caper Yogurt Sauce and Portobello
• 7 Layer Dip

Chicken Cacciatore

Serves 4

Ingredients

2 teaspoons olive oil
Four 4 ounce pieces boneless, skinless chicken breast
1 cup onion, sliced thin
1 clove garlic, chopped fine
1 red bell pepper, cut into medium dice
2 cups button mushrooms, cleaned and quartered
1/4 cup red wine
2 cups Muir Glen diced fire roasted tomatoes (sodium free)
1 sprig thyme
1 bay leaf
1/2 teaspoon dried oregano
1 cup broccoli, cut into small pieces
1 tablespoon chopped parsley
5 kalamata olives, pitted and roughly chopped
1 cup steamed brown rice to serve

Method

• Heat a large saucepot over medium high heat and add 1 teaspoon of oil to the pan.


• Season the chicken with pepper and sear for 2 to 3 minutes on each side or until golden brown.


• Remove the chicken to a plate and add the remaining oil to the pan.


• Saute the onions for 3 minutes stirring constantly, then add the garlic and bell peppers.


• Cook the garlic and peppers for 2 minutes and add the mushrooms.


• Cook the mushrooms for 4 minutes stirring often.


• Add the red wine and allow to reduce until almost dry.


• Add the tomatoes to the pot and stir well.


• Add the thyme, bay leaf and oregano.


• Bring to the simmer and reduce heat to low.


• Add the chicken back to the sauce and simmer gently for 8 to 10 minutes or until the chicken is cooked through and the sauce has thickened slightly.


• Stir in all but one pinch of the parsley.


• To serve, spoon 1/4 cup of brown rice onto the center of a serving plate.


• Place one portion of chicken on top of the rice and spoon some of the sauce and vegetables over the chicken, repeat with remaining plates.


• Sprinkle a little of the chopped olives and remaining parsley over each plate of chicken and serve.

Nutrient Analysis - per serving

Calories 300
Fat calories 60
Total Fat 7g
Sat Fat 1.5g
Chol 65mg
Sodium 470mg
Total Carb 25g
Fiber 4g
Sugars 8g
Protein 30g