Serves 2
2 boneless, skinless chicken breast halves, each about 4 ounces, cut into 1-inch chuncks
Herbamare (or your favorite all-spice)
Coarse salt and freshly ground pepper
Olive oil cooking spray
1 tablespoon olive oil
8 medium asparagus spears, cut into 2-inch-long pieces
4 cherry tomatoes, halved
4 teardrop tomatoes, halved (use cherry tomatoes if you can't find teardrops)
1 large portobello mushroom, stem and gills removed, cut into 8 to 10 1-inch pieces
6 scallions, white part only, sliced diagonally
3 large garlic cloves, thinly sliced
1/4 cup low-sodium chicken broth
3 tablespoons dry white wine
3 tablespoons fresh lemon juice
2 tablespoons minced fresh basil
1. Season the chicken lightly on both sides with Herbamare, salt, and pepper, and set aside.
2. Coat a saute pan with olive oil cooking spray. Put 1 teaspoon of the olive oil in the pan, and heat it over medium heat. Add the asparagus, cherry and teardrop tomatoes, and mushroom, and cook, stirring occasionally, for 4 to 5 minutes, or until the tomatoes soften. Add the scallions and cook, stirring, for 2 minutes longer, or until softened. Transfer the vegetables to a bowl.
3. Heat another teaspoon of the olive oil in the pan, add the chicken, and cook for 1 minute, or until it begins to brown on one side. Turn the chicken with a spatula, and cook for about 5 minutes longer, stirring and turning, until the meat is evenly browned. Transfer the chicken to the bowl with the vegetables.
4. Spray the pan again with cooking spray. Put the remaining teaspoon of olive oil in the pan, add the garlic, and saute for about 1 minute, until golden. Stir in the chicken broth, wine, and lemon juice, and bring the contents to a boil. Reduce the heat and simmer for 3 minutes. Use a wooden spoon to scrape up any brown bits stuck to the bottom of the pan and mix them into the broth. Reduce the heat to medium-low and stir well.
5. Stir the chicken and vegetables into the pan and cook, stirring gently, until heated through. Stir in the basil, season to taste with more salt and pepper, and serve.
Per serving: 12 grams carbohydrates, 26 grams protein, 7 grams fat
2 boneless, skinless chicken breast halves, each about 4 ounces, cut into 1-inch chuncks
Herbamare (or your favorite all-spice)
Coarse salt and freshly ground pepper
Olive oil cooking spray
1 tablespoon olive oil
8 medium asparagus spears, cut into 2-inch-long pieces
4 cherry tomatoes, halved
4 teardrop tomatoes, halved (use cherry tomatoes if you can't find teardrops)
1 large portobello mushroom, stem and gills removed, cut into 8 to 10 1-inch pieces
6 scallions, white part only, sliced diagonally
3 large garlic cloves, thinly sliced
1/4 cup low-sodium chicken broth
3 tablespoons dry white wine
3 tablespoons fresh lemon juice
2 tablespoons minced fresh basil
1. Season the chicken lightly on both sides with Herbamare, salt, and pepper, and set aside.
2. Coat a saute pan with olive oil cooking spray. Put 1 teaspoon of the olive oil in the pan, and heat it over medium heat. Add the asparagus, cherry and teardrop tomatoes, and mushroom, and cook, stirring occasionally, for 4 to 5 minutes, or until the tomatoes soften. Add the scallions and cook, stirring, for 2 minutes longer, or until softened. Transfer the vegetables to a bowl.
3. Heat another teaspoon of the olive oil in the pan, add the chicken, and cook for 1 minute, or until it begins to brown on one side. Turn the chicken with a spatula, and cook for about 5 minutes longer, stirring and turning, until the meat is evenly browned. Transfer the chicken to the bowl with the vegetables.
4. Spray the pan again with cooking spray. Put the remaining teaspoon of olive oil in the pan, add the garlic, and saute for about 1 minute, until golden. Stir in the chicken broth, wine, and lemon juice, and bring the contents to a boil. Reduce the heat and simmer for 3 minutes. Use a wooden spoon to scrape up any brown bits stuck to the bottom of the pan and mix them into the broth. Reduce the heat to medium-low and stir well.
5. Stir the chicken and vegetables into the pan and cook, stirring gently, until heated through. Stir in the basil, season to taste with more salt and pepper, and serve.
Per serving: 12 grams carbohydrates, 26 grams protein, 7 grams fat
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