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Mar 12, 2013

Monday Meal Series(on Tuesday)

4 miles on the schedule today.....done! A nice enjoyable run with no rain, no snow, little wind, and not frozen temperatures either.  Love it!

This week's meal is something I enjoy before a race since we mix it with shell pasta.  Really good!

Chicken Columbo

Make this over shell pasta.  It's a great alternative to spaghetti.

1/2 cup fat-free milk
1/3 cup wheat germ or plain dry bread crumbs
1 teaspoon dried oregano, crumbled
1/2 teaspoon of salt
1/4 teaspoon garlic powder
1/4 teaspoon onion powder
Pepper to taste
4 boneless, skinless chicken breast halves(about 4 oz. each)
1 tablespoon margarine
8 ounces button mushrooms, sliced
1/4 cup dry marsala or dry sherry
1/4 cup water
4 tablespoons no-salt-added tomato paste
2 tablespoons snipped fresh parsley

Pour the milk into a shallow bowl.

On a plate placed next to the milk, stir together the wheat germ, oregano, salt, garlic powder, onion powder, and pepper.

Discard all the visible fat from the chicken.  Dip the chicken into the milk.  Coat the chicken with the wheat -germ mixture, shaking off the excess.

In a large nonstick skillet, melt the margarine over medium-high heat and swirl to coat the bottom.  Cook the chicken for 3 to 4 minutes on each side, or until golden.

In a medium bowl, stir together the remaining ingredients except the parsley.  Pour over the chicken.  Reduce the heat and simmer for 10 minutes, or until the chicken is no longer pink in the center.

To serve, sprinkle with parsley(although we don't do this)

Nutritional Information
Calories 209
Protein 30g
Carbohydrates 12g(fiber 2g, sugars 3g)
cholesterol 66mg
Total fat 3.5g(saturated 0.5g, polyunsaturated 1.0g, monounsaturated 0.5g)
sodium 399mg

Have a great day and....Keep Running!!!!

1 comment:

  1. Congrats on the 4 mile run! :0) The recipe sounds yummy!!