Mymediterraneanchickenlowfat Recipes

LOW-CARB MEDITERRANEAN CHICKEN AND TOMATO BY KEVIN CURRY RECIPE BY TASTY

Steps:

• Preheat the oven to 350°F (180°C).
• Season the chicken thighs on both sides with ½ teaspoon salt and ¼ teaspoon black pepper.
• Heat a 10-inch cast iron skillet over high heat. Once the skillet is hot, add the olive oil and the chicken thighs. Cook for 3-4 minutes, or until the edges are seared. Remove the chicken from the skillet and transfer to a clean plate.
• Reduce the heat to medium-low. Add the garlic thyme, and rosemary to the pan and sauté for 2-3 minutes, until fragrant.
• Pour in the chicken stock, then add the sun-dried tomatoes and heavy cream. Season with the remaining ½ teaspoon salt and ¼ teaspoon pepper. Bring to a simmer and cook for 1-2 minutes, to let the flavors meld, then add the Parmesan cheese and stir until melted.
• Return the chicken thighs to the skillet, nestling into the sauce. Drizzle some of the sauce over the chicken.
• Transfer the skillet to the oven and bake for 15 minutes until the chicken is cooked through.
• Remove from the oven and let sit for 5 minutes, until cooled slightly and the sauce thickens.
• Garnish with the parsley, then serve the chicken over cauliflower rice with more sauce spooned on top.
• Enjoy!

LOW FAT CHICKEN PARMESAN MEDITERRANEAN

Steps:

• NOTE: I cut chivken breasts horizontally as I like thinner chicken breasts.
• RINSE chicken and pat dry; rub with Italian herbs.
• In bowl, combine breadcrumbs and feta cheese.
• NOTE: I used the back of a fork to break down feat cheese into much smaller pieces.
• DREDGE chicken breasts into breadcrumb mixture making sure both sides are coated.
• I used Health Griller (lightly sprayed)but you can also make this on the stovetop in a lightly oiled fry pan.
• COOK about 6 minutes until golden brown.
• Place chicken breasts on flat tray.
• Spoon canned tomatoes over top of chicken breast and cover with mozarella cheese; place under griller until tomato sauce is hot and cheese has melted
• NOTE: I used Canned tomatoes with Basil and Garlic for more flavouring; can use any type pasta sauce too -- is simply up to you! :).
• NOTE: Can heat up canned tomatoes or tomato sauce before you put it in the chicken -- I just spoon it out of the can for ease.
• NOTE: These freeze well.
• NOTE: Depending on the size of your chicken breasts, you may have to adjust for more or less breadcrumb/feta combination.
• ENJOY!

MY MEDITERRANEAN CHICKEN - LOW FAT

Steps:

• Preheat the oven to 190°C.
• Spray a pan with olive oil spray and sauté finely chopped onion, capsicum, garlic and chilli.
• After a few minutes add the mushrooms.
• After a few more minutes add the tin of tomato. I use a 425g tin.
• If you do not have the tomatoes with herbs add some of your favorite herbs (oregano/basil etc) for some extra kick.
• Slice 5 of the olives and add to the tomato mixture and heat gently.
• Spray an ovenproof dish with cooking spray.
• Spread a good spoon full of the tomato mix on the bottom of the dish.
• Layer half of the spinach leaves on top of the tomato mixture.
• Place chicken breasts on top of the spinach leaves.
• Season with salt and pepper.
• Place the rest of the spinach leaves on top of the chicken.
• Scatter the remaining 5 olives around the dish.
• Spoon over the rest of the tomato mixture making sure all the chicken is covered.
• Place in the oven, uncovered, until the chicken is cooked.
• I find it takes about 40 minutes however this may vary with your oven. Always ensure that the chicken is cooked through before serving.
• Serve each chicken breast with an equal amount of the tomato sauce and spinach.